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DASH-Friendly Banana Cream Breakfast Bowl

A fresh, protein-packed start to your day, this creamy breakfast bowl is specifically designed to align with a DASH-friendly, low-sodium lifestyle. By using naturally sweet ripe bananas and no-salt-added cottage cheese, it delivers satisfying flavor without compromising your wellness goals. It’s a simple, no-cook recipe that comes together in just five minutes.

  • Total Time5 minutes
  • Yield3 servings 1x

Ingredients

Scale
  • 1 1/2 cups 340 g No-Salt-Added, 1% Milkfat Cottage Cheese
  • 3 medium (very ripe bananas (approx. 11 oz / 350 g total, peeled))
  • 1 1/2 teaspoons 10.5 g clover honey
  • 1/4 teaspoon 0.7 g ground cinnamon
  • 3 tablespoons 21 g toasted walnuts, roughly chopped

Instructions

  1. Create the Creamy Base: In a medium mixing bowl, combine the no-salt-added cottage cheese, honey, and ground cinnamon. Stir with a silicone spatula until the mixture is smooth and the honey is fully incorporated. For an even smoother, whipped texture, you can blend the cottage cheese in a food processor for 30 seconds before mixing.
  2. Prepare the Fruit: Peel the three ripe bananas. Slice two of them into uniform rounds, about 1/4-inch (≈ 6 mm) thick. Finely dice the remaining banana.
  3. Layer the Bowls: Spoon half of the cinnamon-cheese mixture evenly into the base of three serving glasses or bowls. Gently arrange a single layer of the sliced banana rounds over the cheese.
  4. Complete the Assembly: Top the banana layer with the remaining cottage cheese mixture, dividing it equally. Artfully arrange the remaining banana slices and the diced banana over the top of each serving.
  5. Add the Finishing Touch: Sprinkle the chopped toasted walnuts over each bowl just before serving to ensure they stay crunchy. Enjoy immediately for the best flavor and texture.

Notes

Nutrition Facts (per serving, 1 bowl, approx. 240 g): Calories: 243 kcal | Total Fat: 7 g (Saturated Fat: 1.5 g) | Total Carbs: 32 g (Fiber: 3 g, Sugars: 20 g, Added Sugars: 2.9 g) | Protein: 16 g | Sodium: 47 mg | Potassium: 585 mg

These values are approximate and may vary based on ingredients and preparation.

  • Prep Time: 5 minutes
  • Category: Breakfast, Snack
  • Cuisine: American, Wellness-Inspired

Nutrition

  • Calories: 243

Find it online: https://foodtrackergirl.com/2025/07/21/my-5-minute-secret-to-a-happier-morning/