COTTAGE CHEESE WAFFLES - easy protein breakfast

One of my favorite cottage cheese recipe - protein waffles! Amazing source of protein and calcium for your breakfast!
Breakfast recipe that takes only 15 mins.
And really great meal prep for a busy week - creamy, healthy waffles as a base for your sandwiches.
INGREDIENTS for 6 waffles:
60g flour
1/2 tsp baking powder
1 large egg
200g cottage cheese (skinny unsalty)
50g greek yogurt
MY TOOLS&INGREDIENTS:
Silicone baking mats - amzn.to/3QHqBCk
Erithritol based sweetener 1:1 sugar - amzn.to/3K158QL
Allulose sweetener - amzn.to/3LlaSpc
Intensive sucralose based liquid sweetener 1:10 sugar - amzn.to/4dJkabu
Silicone Spatula - amzn.to/3KdBw2N
Whey protein Concentrate Unflavored - amzn.to/3UWTyeM
TIMECODES:
00:50 - Start cooking
04:48 - Ingredient list and nutrition facts
Check my other low calorie high protein desserts:
Strawberry Protein cake - • Diet Strawberry-Cottag...
Protein low calorie Waffles - • COTTAGE CHEESE WAFFLES...
Hope you will love it too ❤️
Music used in this video:Alone
Musician: Mike
Healthy food can and must be delicious - no more boring broccoli, dry rice and plane chicken breast. I will show you how to cook them as a foodie)
Subscribe for more tasty and healthy recipes and dieting hacks for flexible dieting. I will show you how to fill all your daily macroses with a taste.

[@LeanFoodie]

Timecode: 00:50 - Start cooking 04:48 - Ingredient list and nutrition facts

[@masonryjoe]

you could easily use coconut flour or another sub to get the callories way down !

[@LeanFoodie]

the coconut and the cottage cheese combo sounds delicious to me)) But coconut flour has more calories than regular flour. And coconut flour is gluten free, so the batter may not be viscous enough. I think it’s curable by draining the cottage cheese in the cheese cloth so that the excess liquid from it runs out. Or by adding another egg. But it needs to be tried out)) i think it might affect the texture of the waffles and will surely increase the kcal a bit 👌 please let me know if you’ll try this recipe with the coconut flour - I am extremely curious- to me it must be delicious for a sweet waffles

[@GromovPeter]

Looks yammy :-)

[@Kcrawfo]

Do you add a whey protein powder in your recipe

[@Kcrawfo]

Perfect. Thank you so much. Definitely going to give this a try.

[@LeanFoodie]

No, as I texted at the thumbnail and the ingredient list - its recipe without protein powder. You can add a scoop if you like, it will give you +100 kcal and +24 protein per batch. But the texture will be a bit more chewy than in this original version without protein concentrate.

[@LeanFoodie]

​​⁠ I hope you’ll love them. I am cooking them every weekend for the last 2months))) as a substitute for bread in my post workout chicken sandwiches)) Idefinitely love the savoury version of them 🤍 I am sorry, I answered you first from my granny’s account 😂😂😂😂

[@Kcrawfo]

I will definitely let you know. I have subscribed to your channel. Kevin

[@LeanFoodie]

Nice to meet you Kevin, welcome 🤍👌

[@panda873]

Great video! If i were to sweeten these a bit is there a specific sweetener you would recommend? Ive only ever tried to cook with stevia and it tasted awful

[@LeanFoodie]

@panda873 Firstly thanks a lot for your comment 🤍🤍 Oh dear, I feel sorry that your first experience with sweetener did not go nice. Yes Stevia is terrible if used solo in cooking for my taste as well.)) I assume your dish had bitterly earthy aftertaste?)) there are some rules for using sweeteners for different recipes. It depends on what we need from sugar in the original recipe. Only sweetness or the technical properties of real sugar, such as bulking, thickening the dough, crispy crust, golden colour and sweetness). It would affect the sweetener we choose. For this recipe we don’t need any specific technical properties of sugar, so you can choose any of my 3 options - all of them would go nice. 1. Blend of erithritol (melon’s sugar) with stevia. It is as sweet as sugar, you can use in any baking recipes (or other warm dishes) just switching sugar for it equally. It has no bitter aftertaste of pure stevia and has less cooling effect from erithritol. It is 0 kcal. I use it in most of my recipes. For this recipe I would recommend 40g of this blend. (Pure erithritol would go nice as well, but it has a bit cooling taste and it is less sweet than blend of erithritol+stevia. So you need to add more sweetener). I am using brand Sweria, but I also posted in the description of this video links to similar products on Amazon. 2. Second option is a bit pricier than the first one - it is Allulose. Unlike erithritol, which work best only in warm dishes, Allulose is great in both hot and cold dishes (like low calorie icecream) and it gives caramelised effect to your dish like real sugar. Erithritol can not do that. It is also a bulking sweetener so you can switch sugar for it 1:1 equally in any recipes. It also dissolves easily in any liquids and also 0kcal. I would also add 40gr of this sweetener to this recipe just as I would do with the first option. 3. Third option is intense liquid sweetener based on sucralose. Its 10 times sweeter than real sugar, but has no technical properties of sugar. So you can use it in any recipes where you dont need volume or crust from sugar but only sweetness. Like - coffee, milkshakes, icecream etc. Its also 0 kcal. For this recipe I would add 1-2 drops of such sweetener. For well equipped low calorie and zero sugar pantry I highly recommend to have at least 2 types of sweetener- 1. Bulking sweetener for recipes where sugar volume is needed. (1-2 options above). 2. Intense liquid sweetener for any of your drinks and to quickly adjust the sweetness of your recipe after using the first sweetener. One drop per 250ml liquid it nicely sweet but has no aftertaste. But every sweet tooth is different))) so you can add 40g and try the batter and than mb add a bit more (for such cases its super convenient to have intense liquid sweetener)) I can not post links here in the comments, so I posted Amazon links for the product that are similar to mine by the ingredients. Its in the description for this video 🤍🤍 I hope I helped you a bit with this sweeteners - as long as you got the idea of how they work - its all easy. If you have any other questions- feel free to ask. I will try my best to help 🤍🤍

[@panda873]

​@@LeanFoodie Thank you so much for taking the time to write this down, it was very thorough and answered a lot of questions I had about artificial sweeteners - you are an angel. I have added erithrilol and sucralose sweeteners to my grocery list and will report back when I try them. Have a good day

[@LeanFoodie]

Thanks, good luck with cooking🤍

[@LLCNipsturBrands]

Adding regular flour, defeats the purpose of this being healthy

[@LeanFoodie]

😂 pray tell me what is so “unhealthy” about regular flour?) Upd: If you meant gluten - gluten in regular all purpose flour is as healthy as any other ingredient to most of the human beings. If you are allergic or intolerant to it, it doesn’t make it unhealthy. It just makes it unsuitable for you. switch it for any gluten-free flour or soy protein. Or you can find tons of special gluten free recipes on youtube. Here I use therm “healthy” in its original meaning, based on evidence-based science and researches about nutrition)

[@LLCNipsturBrands]

@@LeanFoodie bleached flour is treated with chemical agents like benzoyl peroxide, potassium bromate, or chlorine Also regular bleached flour has Glyphosate in it and Unfortunately glyphosate can disrupt or kill the bacteria in our guts disrupting our immune system and microbiome. And regular Refined flour promotes fat and prevents the body from burning fat for fuel. It may also promotes inflammation in the gut, which damages your metabolic system and lead to weight gain. Type 2 diabetes. Refined carbohydrates increase the chance of getting insulin resistance, followed by diabetes.

[@LeanFoodie]

I'm afraid that most of that arguments are based on an outdated or mythologized data. Please forgive me for being a bit nerdy here, since its been part of my studies for a long time now) 1. Regarding impurities in flour - most modern productions use enzymes to bleach regular household flour instead of what you listed. Even if we take ultra-white top-grade flour used for industrial production of white bread, bleached with benzoyl peroxide - it completely decomposes at temperatures above 105 degrees. And considering the maximum content of it in such an amount of flour, about 0.4 mg, there is nothing there to decompose. Given that no reliable studies have found any carcinogenic properties of it - there is no need to worry about it at all. Perhaps it is worth choosing more conscientious producers and checking production regulations in different countries - I visited various productions in Central and Eastern Europe for business, but I did not see them using the other additives you listed there. 2. Regarding the production of fat from regular flour - unfortunately, it does not work that way at all. It would be very easy to get rid of such a disease of the developed world as obesity if we could just stop producing products that "produce fat instead of allowing the body to use fat for fuel". Excess calories produce fat. And the body doesn't care where you got them from - white flour or whole grain flour or rice flour or even from healthiest avocado. If you are in a calorie surplus, you will gain fat. If you are in a calorie deficit, with physical activity and adequate in terms of macronutrient food, your body will burn fat for energy. If you are just in a calorie deficit, eating the "healthiest" ingredients, but not training and not eating accordingly to macronutrient needs, your body is likely to burn muscles, not fat. 3. Regarding inflammation in the gut, metabolic disruption, and weight gain - these are separate, unrelated concepts. The BMR (basal metabolic rate) principle tells us that metabolism cannot be disrupted by the method you are writing about. It depends on body size - the larger the body, the higher the metabolism. Even people with extreme obesity do not have any slowed metabolism. In terms of TEF - termic effect of food - the amount of energy your body spends digesting food - all flours are almost the same - even white, even whole grain require 0-3% energy expenditure. Regardless of the state of the gut flora. 4. Regarding insulin resistance and type 2 diabetes - from a scientific point of view, there are too many myths surrounding the causes of insulin resistance. The most common cause of insulin resistance is visceral obesity. Again - it is not flour that is to blame, but the amount of calories you consume far exceeds what you expend for such a long time. The same amount of calories can be obtained from regular flour and from the healthiest avocados, and the result will be the same - insulin resistance. According to numerous studies, insulin resistance decreases with weight loss - by ANY type of weight loss, on any diet - vegans, keto, calorie counting, strict “healthy eating”. Anything that puts you in a calorie deficit and makes your body fat percentage decrease, thereby reducing the influence of this fat on insulin function. So flour alone cannot cause IR for you. There are fascinating studies of the people who were dieting in a most “unhealthy” way - eating junkfood, such as McDonalds, but in a calories deficit. And despite the fact that they were eating really not that healthy, lacking lots of needed nutrients, their health indicators significantly improved just because of decreasing the fat percentage. Because it was way more damaging to their health. 5. Unfortunately, I cannot provide links to all the research in the comments on the issues we discussed. If you are interested in studying a specific example in more detail, write it down, I will give you the names of several studies on it, and you can find them at least on PubMed and read more detailed information with all the data and figures. Once again, its absolutely OK not to eat something and try to avoid it in your recipes just because you dont like it, or can not tolerate it. But it doesn’t make the product itself unhealthy. It’s just make it unsuitable for you. But by labelling neutral products unhealthy we are just multiplying fears, confusions and leading healthy people into strict prohibitive diets, where they struggle without food they like, not knowing even why. And that leads them not to desired results- better health, better body, better quality of life, but to eating disorders with yet, very low stability in their results.

[@LLCNipsturBrands]

@@LeanFoodie Regardless of everything you said using regular flour is not good for your body there’s no nutrients in it at all. Everything is taken out and it’s just flat out not good for you. No, I can see if you used maybe a nut flour or something else that’s actually healthy but you decided not to do that for this video.

[@LLCNipsturBrands]

@@LeanFoodie Regular flour and all purpose flour is processed garbage regardless of what you say. Nobody should technically really be eating that unless they want to be have health problems and get diabetes.