After years of experimenting with healthy desserts, I’ve perfected this Tropical Energy Roll that combines the protein-packed goodness of cottage cheese with exotic fruits and nuts. This recipe draws inspiration from Hawaiian cuisine and modern protein bar concepts, creating a nutritious treat that’s perfect for post-workout recovery or a healthy snack.
Prep Time and Servings
- Prep Time: 25 minutes
- Setting Time: 4 hours (or overnight)
- Total Time: 4 hours 25 minutes
- Servings: 12 slices
Ingredients
Base
- 400g (14 oz) low-fat cottage cheese
- 100g (3.5 oz) plain Greek yogurt
- 20g (0.7 oz / 2 tablespoons) unflavored gelatin powder
- 1 teaspoon pure vanilla extract
Tropical Mix-ins
- 100g (3.5 oz) dried mango, finely chopped
- 80g (2.8 oz) dried pineapple, diced
- 50g (1.8 oz) macadamia nuts, roughly chopped
- 50g (1.8 oz) coconut flakes
- 40g (1.4 oz) chia seeds
- 30g (1 oz) dried papaya, finely chopped
Detailed Instructions
Preparing the Base
- Begin by blooming the gelatin. Pour the gelatin powder into 120ml (1/2 cup) of cold water in a small bowl. Let it stand for 5 minutes until it becomes spongy and absorbs all the water.
- While the gelatin blooms, place the cottage cheese and Greek yogurt in a food processor. Blend for 2-3 minutes until completely smooth and creamy, scraping down the sides as needed.
- Transfer about 1/4 cup of the cheese mixture to a microwave-safe bowl. Heat for 30 seconds until warm (not hot). Add the bloomed gelatin to this warm mixture and stir until completely dissolved.
- Pour the gelatin mixture back into the main cheese mixture along with the vanilla extract. Blend again briefly until well combined.
Adding the Tropical Elements
- In a separate bowl, combine your chopped dried fruits (mango, pineapple, and papaya), macadamia nuts, coconut flakes, and chia seeds.
- Using a rubber spatula, gently fold the tropical mixture into the cheese base. Make sure everything is evenly distributed but avoid overmixing.
Setting the Roll
- Line a 9×5 inch (23×13 cm) loaf pan with plastic wrap, leaving overhang on all sides for easy removal.
- Pour the mixture into the prepared pan, using your spatula to ensure it spreads evenly into the corners.
- Gently tap the pan against your counter several times to remove any air bubbles.
- Smooth the top with your spatula and refrigerate for at least 4 hours or overnight until firmly set.
Serving
- Once set, use the plastic wrap overhang to lift the roll from the pan.
- With a sharp knife, slice into 12 equal portions. Clean your knife between cuts for the neatest results.
Storage Tips
Store slices in an airtight container in the refrigerator for up to 5 days. Do not freeze, as this can affect the texture of the gelatin base.
Nutrition Information (per slice)
- Calories: 185
- Protein: 12g
- Carbohydrates: 18g
- Fiber: 3g
- Sugar: 14g
- Fat: 8g
- Saturated Fat: 3g
- Sodium: 240mg
- Calcium: 80mg
Recipe Notes
- Ensure all dried fruits are soft and pliable for the best texture
- For best results, use full-fat Greek yogurt with at least 5% fat content
- The roll can be made up to 2 days in advance
- Keep refrigerated until ready to serve
- Cut with a hot knife for cleaner slices
This Tropical Energy Roll offers a perfect balance of protein, healthy fats, and natural sugars, making it an excellent choice for active individuals looking for a nutritious snack. The combination of cottage cheese and Greek yogurt provides a protein-rich base, while the tropical fruits add natural sweetness and essential vitamins.
