CARE Snack: Pineapple and Pears with Cottage Cheese and Cashews

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CARE Snack: Pineapple and Pears with Cottage Cheese and Cashews

Cashews, often deemed indulgent, are a rich dietary source of monounsaturated fat and copper which is essential in energy production, antioxidant functioning and bone formation. Enjoyed in moderation, they contribute to increasing our overall intake of nuts which studies have confirmed can lower our risk of heart disease, lower the risk of developing gallstones, and lower our risk of gaining weight! Participants in a study that consumed nuts 2x per week were 31% less likely to gain weight than those that never ate nuts. Enjoy (in moderation)!

  • Total Time: 5 minutes
  • Yield: 2 1x

Ingredients

Scale

Can mix ahead

  • 1/2 cup cubed fresh pineapple
  • 1 small pear, cored and cubed (2″ dia.)

At the time of serving

  • 1/2 cup low fat cottage cheese (1/4 cup per portion)
  • 12 cashews, (can be chopped) (6 per portion)

Instructions

  1. Mix fruit together in a small bowl and divide into two portions.
  2. Top each portion with cottage cheese and cashews at the time of serving.
  3. Enjoy!

Nutrition

  • Calories: 157
  • Sugar: 13g
  • Sodium: 290mg
  • Fat: 5g
  • Saturated Fat: 1g
  • Trans Fat: 0g
  • Carbohydrates: 21g
  • Fiber: 3g
  • Protein: 8g
  • Cholesterol: 2mg

Keywords: modern take on fruit and cottage cheese

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