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The FOOD magazine is a community of foodies, bon-vivants, and quite simply food aficionados! The aim is to establish a bridge between readers looking for inspiring recipes and ideas and the content creators who share their creative cooking and expertise with the community. Whether it's your favorite new recipe, cooking hacks, experimental "ethnic" cooking, vegetarian/vegan options, or new grilling techniques... we'll have it here on the FOOD blog!

Oatmeal cups with cottage cheese and fresh fruit

Recently there’s been a lot of talk in the media about the deficiency of vitamin K in our daily food intake. Over 40% of the people ingest insufficient vitamin K, which can result in an increased risk of cardiovascular disease, amongst other things. With this in mind I created this delicious breakfast.

“Insufficient absorption of vitamin K will lead to an increased risk of cardiovascular disease,” professor Cees Vermeer explained during the Radio 1 program ‘Nieuwe Feiten’. Sufficient vitamin K is also necessary for the bones, especially for women in menopause. Vitamin K deficiency causes the blood vessels to lose elasticity and eventually to calcify, which can also happen to the blood vessels surrounding the heart. “The risk of vitamin K deficiency can be compared to hefty smoking” Vermeer emphasizes, “it’s the equivalent of about 2 packs a day”.

Vitam K2, in particular, plays a crucial role in the protection against cardiovascular disease and is a supplement difficult to get from our regular food intake. K2 is found specifically in fermented products like cottage cheese. This gave me the idea of creating this delicious breakfast!

Ingredients for 12 cups

  • 180gr oats or a variation as seen in the picture
  • 50gr honey
  • 1 teaspoon of cinnamon
  • ½ teaspoon of almond extract
  • 2 ripe bananas (in my case from the freezer)
  • a pinch of salt
  • cottage cheese
  • Raspberries, blueberries, … ( I always have a stash in my freezer)
by Elise
by Elise


Pre-heat the oven to 180°.

Mash the bananas and mix in the honey and almond extract. Next, add the oats, cinnamon and salt and mix everything well.

Add the mixture to the bottom of the 12 cups in the muffin tray and create a dimple in the middle, creating little baskets.

Place the muffin tray in the oven for 12 minutes.

I did this in the evening. That way, in the morning, you only have to fill them with cottage cheese and decorate them with the fruit (which I also took out of the freezer the night before).

This is a fun and simple breakfast that always puts a smile on your face. K2 rules!