Four ingredients and about five minutes of your time is all it takes to put together this refreshingly wholesome breakfast together. In reality I often have this for breakfast, lunch and a snack, Â as it tastes so good and is so easy to make. The original recipe for this was in a small second hand cook book on salads that my mother bought at a sidewalk sale in New York City in the early 1980's (the book is long lost and I don't remember the title or author or else I would give credit where it is due). This was the era where salad molds were fairly popular and the recipe called for a gelatin mold with grapefruit and a cottage cheese, banana and walnut dressing to top it off with. For years this salad featured at many family dinners and lunches and although the original was a bit more elaborate than the quick and easy version that I'm presenting here today, this one has all the best features of the original recipe and delivers in both appearance and taste!
My husband and I both love it and enjoy it frequently but when an old school friend recently asked for the recipe, I was prompted to share it with you. My interest in cooking has led me to research a little more about the ingredients of the recipe and I realize that although I've been enjoying this recipe for years primarily for the taste it's highly nutritious and I probably need to eat it more often! It's also a perfect way to use slightly ripe bananas and makes a nice change from the usual smoothies and banana bread Â that come to mind when bananas have been sitting around for a day too long. Fun fact! I recently read on the media franchiseÂ eatthis.com that the riper the banana the greater its nutritional value, so yet another reason to eat them for breakfast. Bananas are of course loaded with potassium, vitamin A, C and B6 and a plethora of other minerals as well as being rich in prebiotics. Â All of this assists with building lean muscle, aids with digestion and helps reduce bloating. In addition to this they contain "resistant starch" so are great for weight loss.
Cottage Cheese is an often neglected dairy meal option due to its bland taste, despite the industry's attempts at creating flavored options, as those tend to be high in sugar. This recipe allows you to add the flavor without and added sugar as ripe bananas are usually super sweet. As opposed to some milk based products, Â cottage cheese production removes the whey leaving behind only casein, which is digested slowly, thus aiding with satiety. This, when coupled with the fact that cottage cheese has less calories than traditional yogurt, ¼ of our daily phosphate requirement and 60% of our daily vitamin B12 requirement makes it an amazing start to the day!
Grapefruits, which came to the United States Of America in 1823 from the West Indies, now grow here proliferously and are available year round. Being high in Vitamin C they are a great addition to our daily diet at any time but especially during Covid and near the start of Flu Season. Low in calories, high in fibre and antioxidants and an excellent aid in iron absorption this juicy fruit is a refreshing and healthy addition to our weekly, if not daily, meal plan.Last, Â but not least, the walnuts add a crunchy texture and being high in omega 3 fats give our heart and brain a great boost first thing in the morning. Now I'm off to make my breakfast and will leave you to try this for yours! Hope you like it!
INGREDIENTS: (2 Servings)
1 Cup Cottage Cheese
1 Cup Grapefruit
2 Tablespoon Walnuts
1. Mash the banana in a bowl with a fork
2. Add the cottage cheese (I use low fat but any kind will work) and mix well
3. Top with grapefruit (I use store bought grapefruit in sugar free syrup)
4. Sprinkle with walnuts and enjoy.