Thomasville Times Enterprise

December 21, 2013

Clean recipe

Amanda May

— For many, I would place this recipe in the “don’t knock it until you try it” category. More or less, that’s because of the inclusion of cottage cheese,  which I’ve learned many —myself included — don’t find particularly appetizing. Believe it or not, the cottage cheese is what makes this recipe amazing. Here’s why:

Cottage cheese is a source of complete protein, which means it provides all the amino acids your body needs to function. The best part is, the casein protein it contains is naturally slow-digesting compared to other sources of protein, making it ideal for keeping you full and maintaining/building muscle.

The addition of cottage cheese to this traditionally “clean” recipe of egg whites and oats skyrockets not only the consistency and flavor, but also the nutrition.

This recipe might just be my all-time favorite as it is easy to prepare, easy to store, packed full of important nutrients and ideal for just about anyone. Even my 2-year-old daughter loves them!

Here’s the recipe:


• ½ cup 2 percent cottage cheese (Breakstone’s works best)

• ½ cup old fashioned oats

• four egg whites

• one whole egg

• one packet Truvia

• ½ cup fresh or frozen cut fruit

Preheat oven to 375*F

Mix first five ingredients together in blender until smooth. Add fruit.

Pour into 6-cup non-stick muffin pan.

Bake at 375 F for approximately 15 minutes

I love to make these ahead of time and eat them cold directly from the fridge. I usually use blueberries or the frozen fruit mix of bananas, strawberries and peaches. Any fruit will do.

You can also make them into pancakes by using a good non-stick skillet on the stovetop. These need to be cooked slowly over medium heat. You might even want to add a little cooking spray to make sure they don’t stick.

Each muffin contains approximately:

69 calories

1.7 grams of fat

7.3 grams of carbs

6.2 grams of protein

Amanda May is a Factor X Fitness personal trainer. Reach her at and