Chapter 8: Bunches of Lunches and Brunches 137
Figure 8-1:
How to peel,
pit, and dice
an avocado.
T Piña Colada Fruit ’n Cheese
Fruit and cottage cheese form the perfect combination of sweet and creamy. In this
recipe, strawberries and banana add the sweetness, and coconut, rum, and vanilla
extracts bring in a taste of the islands. Cottage cheese is a great source of protein, with
over 13 grams in^1 ⁄ 2 cup. The fat content varies, with 5 grams per^1 ⁄ 2 cup of regular 4 per-
cent milk fat cottage cheese, 3 grams in 2 percent, 1 gram in 1 percent, and, of course,
none in fat-free cottage cheese.
Stage: Soft foods
Preparation time: 5 minutes
Yield: 1 serving (1 cup)
(^1) ⁄ 4 cup thawed and chopped frozen
strawberries
(^1) ⁄ 2 medium banana, sliced
(^1) ⁄ 2 teaspoon sugar substitute
(^1) ⁄ 2 teaspoon vanilla extract
(^1) ⁄ 8 teaspoon coconut extract
(^1) ⁄ 8 teaspoon rum extract
(^1) ⁄ 2 cup low-fat cottage cheese
Combine strawberries, banana, sugar substitute, vanilla, coconut extract, and rum
extract in a medium bowl and mix well. Pour fruit mixture over cottage cheese.
Vary It! Fresh strawberries can be used instead of frozen ones.
Per serving: Calories 170 (From Fat 30); Fat 3g (Saturated 1g); Cholesterol 10mg; Sodium 370mg; Carbohydrate
21g (Dietary Fiber 2g); Protein 14g; Sugar 13g.