Eat Well Recipe: Cottage Cheese and Walnut Power Bowl [Breakfast]
This Cottage Cheese and Walnut Power Bowl is a nutritionist’s favourite for blood sugar management. By combining high-quality protein from cottage cheese with the healthy fats and fibre found in walnuts, this dish slows down digestion and prevents the rapid insulin spikes associated with high-carb breakfasts. Cottage cheese is naturally low in carbohydrates, while walnuts are rich in alpha-linolenic acid (ALA), an omega-3 fatty acid that helps reduce inflammation, a key factor in diabetes complications. When topped with a hint of cinnamon—a spice known for improving insulin sensitivity—this simple meal becomes a functional tool for metabolic health. It’s a creamy, crunchy, and satisfying way to fuel your body without the sugar crash.
Ingredients
Item | Quantity |
Low-Fat Cottage Cheese | 1 cup |
Raw Walnuts (Halves or crushed) | ¼ cup |
Ground Cinnamon | ½ tsp |
Ground Flaxseeds or Chia Seeds | 1 tbsp |
Fresh Berries (Blueberries or Raspberries) | ¼ cup |
Vanilla Extract (Optional) | ¼ tsp |
Instructions
1. Base Preparation
Scoop the cottage cheese into a small breakfast bowl. If you prefer a smoother, dessert-like texture, you can whip it in a blender for 30 seconds before plating.
2. Flavour Infusion
Stir in the cinnamon and vanilla extract. These add warmth and natural "perceived sweetness" without adding any actual sugar or artificial sweeteners.
3. Add the Crunch
Top the mixture with the raw walnuts. To release more of their natural oils and flavour, you can lightly toast them in a dry pan for 2 minutes beforehand, though raw is best for preserving all nutrients.
4. Final Nutritious Layers
Sprinkle the flaxseeds or chia seeds over the top. Add your fresh berries last for a pop of colour and natural fibre.
Tips for Success (Diabetes Prevention)
- Watch the Sodium: Cottage cheese can be high in salt. Look for "Low Sodium" versions to keep your blood pressure in check, as hypertension often accompanies diabetes.
- The "Cinnamon Trick": Use Ceylon cinnamon if possible; it is more effective for blood sugar regulation and safer for daily consumption in larger amounts than standard Cassia cinnamon.
- Avoid "Fruit-on-the-Bottom": Never buy pre-sweetened cottage cheese. Always buy plain and add your own low-glycemic fruits like berries, which have a lower impact on blood glucose.
- Healthy Ratios: Stick to about 1 cup of cheese to ¼ cup of nuts. This ensures you get enough healthy fats to stay full until lunch without over-consuming calories.
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This content is NOT a substitute for professional medical advice, diagnosis, or treatment.
- Consult Your Healthcare Provider: Always seek the advice of a qualified physician, registered dietitian, or other health professional with any questions you may have regarding a medical condition, diet plan, or before starting any new eating regimen.
- Individual Needs: Dietary needs, caloric requirements, and carbohydrate tolerances vary greatly from person to person, especially for those managing illnesses like diabetes. Our general recommendations may not be suitable for your specific health situation.
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