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Savory Red Lentil Wa - Savory Red Lentil Waffles Crispy-on-the-outside, tender-on-the-inside waffles made from blended red lentils—packed with fiber and a nice boost of protein from cottage cheese and eggs. They’re great for meal prep and perfect as a base for savory toppings like avocado, eggs, salsa, or a breakfast sandwich. 45 minutes (plus overnight soaking) • 15 ingredients • 14 servings Ingredients 1 1/2 cups dry red lentils 1 cup water (used at different steps) 3/4 cup corn flour (use blue corn masa) 3 tbsp ground flax seed 1 cup cottage cheese 3 tbsp nutritional yeast 1 tbsp Italian seasoning 1/2 tsp red pepper flakes 1/4 tsp onion powder 3/4 tsp sea salt 2 tbsp baking powder 2 tbsp extra virgin olive oil 1 tbsp psyllium husks (mix with remaining 1/2 cup water, then add to mixture) 3/4 cup vegetable broth 2 eggs (mix in last) Directions Soak lentils in water (about twice as much water as lentils) as long as possible—overnight is best. Blend soaked lentils with all liquids (not the eggs) until smooth. Add remaining ingredients and blend well. Heat waffle maker to 375°F. Don’t open the waffle maker until 6–7 minutes have passed. (They can split in half if opened too early.) If they start to split, cook 1–2 minutes longer and try again. Nutrition (estimated) Per 1 of 14 servings (waffle, without toppings): Calories: ~150 Protein: ~9 g Carbs: ~18 g Fat: ~4 g Fiber: ~4 g Note: Estimates will vary based on exact brands (especially cottage cheese, masa/corn flour, broth) and waffle size. https://www.awpersonalizednutrition.com/recipe-blog/whipped-cocoa-cottage-cheese monthly 0.5 2026-03-02 https://images.squarespace-cdn.com/content/v1/66cb8c1c65c9a045d9edf22c/1d98b6cc-94f0-4bce-8e2a-2cbdffb65627/IMG_6697.jpg Recipes - Whipped Cocoa Cottage Cheese Whipped Cocoa Cottage Cheese Creamy, chocolatey, and high-protein—this quick no-bake blend tastes like dessert but works great as a filling breakfast, snack, or post-workout treat. Serve it chilled and top with fruit, granola, or a little extra drizzle of maple syrup. 10 minutes • 9 ingredients • 6 servings Ingredients 2 cups cottage cheese 1 cup plain Greek yogurt 1 cup whole milk 3 tbsp chia seeds 3 tbsp hemp seeds 1/2 cup powdered peanut butter 1/3 cup whey protein powder 2 1/2 tbsp maple syrup (reserve a little for drizzling) 1/3 cup cacao powder Directions Blend all ingredients together until smooth and whipped, reserving a drizzle of maple syrup for the end. Chill if you’d like it thicker. Serve and top with a handful of berries and gluten-free granola (optional) and drizzle with the reserved maple syrup. Nutrition (estimated) Per 1 of 6 servings (without toppings): Calories: ~240 Protein: ~23 g Carbs: ~18 g Fat: ~9 g Fiber: ~7 g Sugar: ~9 g Note: Nutrition will vary by brand (especially cottage cheese, yogurt, milk, and protein powder) and by any toppings added. https://www.awpersonalizednutrition.com/recipe-blog/creamy-pasta-sauce monthly 0.5 2026-03-01 https://images.squarespace-cdn.com/content/v1/66cb8c1c65c9a045d9edf22c/5a577db8-b1e9-4304-92a4-b4ce1be24654/F957C70C-B2B6-4A7F-9F35-172B94219103_1_102_a.jpeg Recipes - Creamy pasta sauce - Make it stand out Wow the family with this nutrient-dense pasta sauce with hidden plant protein https://www.awpersonalizednutrition.com/recipe-blog/heart-supportive-mediterranean-vegetable-amp-bean-bowl monthly 0.5 2026-03-01 https://images.squarespace-cdn.com/content/v1/66cb8c1c65c9a045d9edf22c/af91c1ab-2441-4512-8c8d-c390f28b6a75/IMG_0865.jpg Recipes - Heart-Supportive Mediterranean Vegetable & Bean Bowl - Heart-Supportive Mediterranean Vegetable & Bean Bowl Flexible, high-fiber, and rich in polyphenols—this Mediterranean-inspired bowl is an easy weeknight staple that supports heart health and midlife metabolism. Enjoy it as-is or bump up the protein with simple add-ins. Ingredients 1 cup green beans 2 zucchini, chopped 1 cup cherry tomatoes 2 cups vegetable broth 1 ½ cups passata 1 ½ cups white navy beans, drained and rinsed 1 cup baby spinach ½ cup pitted Kalamata olives ¼ cup goat cheese Optional— 1lb ground turkey to boost up protein Seasonings 1 ½ tsp smoked paprika 1-2 tbsp Italian seasoning 1 ½ tsp dried parsley Instructions Simmer the veggies: Pour vegetable broth into a skillet over medium-low heat. Add green beans, zucchini, and cherry tomatoes. Cook until tomatoes soften and can be gently pressed. (Tip: cover to speed it up, then uncover to let some liquid cook off.) Add sauce + seasoning: Stir in passata, smoked paprika, Italian seasoning, and dried parsley. Add beans: Stir in drained beans and simmer until heated through. Finish with greens: Fold in spinach and cook just until wilted. Top + serve: Spoon into bowls and top with Kalamata olives and goat cheese. 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