HIGH PROTEIN COTTAGE
CHEESE CHOCOLATE PUDDING
So creamy delicious that you would never guess that it is a cottage cheese pudding with over 25 grams of protein per serving! I don't know about you, but now in my golden years, I want to keep whatever muscle I still have. It is so important and now I think of ways (wheys - 'scuse the pun) more and more these days to increase the protein content of my desserts and baking, in particular.
Sarcopenia, a loss of skeletal muscle, setting in big time is a very real problem after the age of 70, as people become more frail, lose their balance more easily and thus falls can be a problem as time goes on. It is true that after age 30 one loses muscle mass at 3 to 5% per decade but this typically accelerates after age 60. It is probably also due to the fact that many 60 year old people are not getting enough protein in their diet and added to that they often do not do enough weight bearing exercise and resistance training (weights). I was guilty in my sixties of all of that and partly because we were just in survival mode with my 2 breast cancers and our sons moving back to Canada. It has been a tumultuous time but I am resigned to it all now and realize that one has to go on living, as there is still so much to do and see, plus Ian insists that I stick around for him. Fortunately, we visit our family and visa versa, plus there is WhatsApp, so it is easier these days.
Choosing a nice-tasting whey protein powder is key. If your pudding is too thick, you can stir in a tablespoon of cream.
I am not sure a food processor would do as good a job as a high-powered blender. Cottage cheese recipes are all the rage as they are high in protein, and it seems everyone has suddenly woken up to the fact that we need to get enough protein each day to preserve muscle mass. I use full-fat cottage cheese and simple ingredients. It is amazing to check out the nutrition in this pudding. It is low fat and high protein and fairly low in calories as well. Carbohydrates are minimal. The flavor is what I love about the pudding besides the texture. If you are doing moderate low-carbing you could add 1/4 frozen banana and blend it in.
The texture of this pudding is super creamy and smooth. Keep leftovers in the refrigerator.
INGREDIENTS:
1 cup small curd cottage cheese (250 mL)
1/3
cup chocolate whey protein (75 mL)
Liquid sweetener to equal 1/4 cup sugar (60 mL)
1 tbsp cocoa powder (15 mL)
1 tbsp allulose (15 mL)
In
blender, combine cottage cheese, chocolate whey protein, liquid sweetener,
cocoa powder and allulose; blend until very smooth, scraping the sides as
necessary. Serve or chill until serving
time.
Yield: 2 servings
1
serving
138.9
calories
25.5
g protein
2.0
g fat
1.3 g fiber
4.1
g net carbs