The old fashioned ‘diet’ food that’s low in calories and high in protein
Are we inclining towards the notion that this cheese is truly the healthiest available option?
Skip to:
- What is cottage cheese?
- Can cottage cheese support individuals who are trying to shed a few pounds?
- How does it compare to other types of cheese?
- Does cottage cheese contain a variety of vital nutrients?
- Does this improve digestive wellbeing?
- Can it aid in the development of muscle and bone strength?
- What are the most beneficial methods to consume cottage cheese?
- Cottage cheese recipes
What are the exact details of cottage cheese and the manufacturing process involved in its production?
– cottage cheese.
Is it a very rich source of protein?
Nutritionally, it can be quite acceptable, claims Kalinik, even if the texture of the resulting product might not be too appealing. This is because, he explains, these curds contain casein, a protein that is naturally present in milk, but which forms clumps when an acid is added.
"Casein protein is a fully-formulated protein, meaning that it contains all nine vital amino acids," she says. While diets influenced by the 80s placed cottage cheese in the spotlight for weight loss, today's personalities are now constantly talking about this protein-rich drink.
– approximately three times the quantity discovered in one egg and four times that found in full-fat yogurt. Your body requires protein to build up muscle, mend tissues and cells, manufacture and control hormones, maintain a healthy digestive system, transport oxygen through your blood…
So, it's true that proteins are crucial and complete ones are even more vital. There are 20 unique amino acids that make up proteins, with the body capable of producing 11 of them. However, the other nine must be introduced to the body through diet as they can't be synthesised internally. Foods such as casein are good examples of complete proteins, as they consist of all nine essential amino acids.
Don't forget, whey is also a complete protein, although your body processes it in a slightly different way. More on that to come...
Could cottage cheese assist with weight loss?
One hundred grams of Sainsbury's cottage cheese contains 111 kilocalories, while the same amount of their own-brand mature cheddar contains 416 kilocalories.
Cottage cheese has the same satisfying quality that eggs have.
According to Emma Bardwell, Lead Nutritionist at Zoe, achieving a healthy weight is more about adopting a sustainable eating pattern over several months than relying on rapid weight loss solutions.
What are the health benefits of your favourite cheese compared to other varieties?
All cheese values are based on a standard serving size of 30g.
Cottage cheese has some excellent health credentials, outperforming many of its competitors in terms of calorie count, with 31 calories per 30g serving, similar to its relative ricotta. This compares favourably to cheddar, which has 125 calories in the same amount. Cottage cheese also has a low saturated fat content of approximately one gram per serving, which is significantly less than Christmas Stilton's 6.9g.
Cottage cheese remains at the top for protein content, boasting 3.75g per 30g serving, outdoing ricotta's paltry 2.1g. On the other hand, those who favour cheddar will be pleased to learn that it takes the title, delivering a respectable 7.6g of protein - assuming, that is, you discount the higher salt levels, which clock in at five times cottage cheese's level. Small victories, nonetheless.
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Does cottage cheese have a good selection of vitamins and nutrients?
“Yes, cottage cheese is high in protein, but it also contains calcium, vitamin B12, and other essential nutrients,” says Dr Amati.
Vitamin B12 plays a crucial role in the functioning of the brain. Calcium, as we know, is vital for maintaining healthy bones and teeth, while cottage cheese is a great source of phosphorus, another essential mineral that contributes to overall bone health and also provides riboflavin, a micronutrient that benefits skin and eye health.
How about antioxidants?
'Cottage cheese is a good source of selenium, a vital nutrient and antioxidant,' says Amati. This is beneficial for people, as antioxidants help prevent and slow down cell damage caused by free radicals (unwanted substances that arise when the body reacts to stresses like inflammation or pollution).
One serving, equivalent to approximately 225g, is believed to provide about a third of your daily advised selenium intake, a mineral crucial for factors such as fertility, thyroid health, DNA synthesis, and other bodily functions.
Does this actually have a positive effect on our digestive system?
Indeed, digestion plays a vital part in our overall well-being, with certain brands ensuring this is intact “with live or active cultures”, a key element to look out for on the label, she advises.
Could cottage cheese be beneficial for building muscle?
According to the results, examining the effect of consuming slow or fast proteins on muscle mass and strength after physical activity showed no noticeable difference.
To consume adequate protein is important," says Amati. "Cottage cheese is a good supply of protein, but unfortunately, it won't help build muscle unless you also do hard work.
What about bone strength?
"Calcium levels can vary significantly, notes Amati," says Amati. To put it another way, one hundred grams of cottage cheese contains around 90 milligrams of calcium. Contrast that with parmesan, which can contain over 900 milligrams in the same amount.
Are there any potential allergic responses to this?
On the other hand, fresh cheeses contain considerably more lactose than hard cheeses do. One hundred grams of cottage cheese contains roughly 3.5g of lactose, less than mascarpone (4.5g) but a lot more than cheddar (0.1g). So, "people who are lactose intolerant or have an allergy to dairy should avoid cottage cheese," says Amati.
What is the best way to consume cottage cheese for maximum nutritional benefit?
One of the primary factors for supporting a healthy gut microbiome is best achieved by incorporating fibrous foods, which can include berries, wholegrain biscuits or seeds, when pairing with them.
Amati highlights a viral recipe from Zoe, which can be seen below, for cottage cheese protein pancakes. Combining oats, cottage cheese, and Greek yogurt in this recipe, it surprisingly slows the absorption of sugar, giving smaller blood sugar spikes and a longer feeling of fullness.
The decision: is cottage cheese a healthy food?
While nutritionists expressed scepticism regarding it, they noted that cottage cheese is high in sodium and thus must be consumed as part of a balanced diet.
"Cottage cheese can be a beneficial addition to your diet, however I would recommend choosing an aged, harder cheese option such as cheddar or parmesan for a more potent probiotic effect," says Kalinik.
Amati advises taking nutrition trends with a pinch of salt and instead following a varied diet rich in plant-based foods, supplemented with regular physical activity. So, if you're a fan of cottage cheese, great – but there's no need to panic if you're not a fan; opting for Greek yogurt offers different benefits, such as lower sodium levels, more calcium and a more consistent source of probiotic bacteria, with fewer lumps.
"Brighton-Style Cheese and Pear Lunchchar fsdfs
A delicious and straightforward meal to make at home is a cottage cheese and pear lunch with fruit fresh.Below are the easy steps for you to make it:
**Ingredients:
* 1 ripe pear, cored and sliced
* 1 small amount of nutmeg and a pinch of cumin in a melon bowl tightly
* 1 spoon of sugar per pear
* 250g of the cottage cheese
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Even if cottage cheese isn't to your taste, these recipes pack such a punch of flavour that you might not even notice it's there.
Creamy Cottage Cheese Pancakes Recipe from Zoe
Servings: 6-8 people
Ingredients:
- 1/2 cup cottage cheese
- 1/4 cup almond milk
- 1 egg
- 1 large ripe banana
- 1 tablespoon honey
- 1 scoop vanilla almond nut butter
- 1/4 teaspoon baking powder
- 1/2 teaspoon salt
- 1 1/2 cups gluten-free all-purpose flour
- 1/4 cup grated cheddar cheese
Instructions:
1. In a blender, blend together the cottage cheese, almond milk, egg, banana, honey, almond nut butter, baking powder, and salt until smooth.
2. Add the flour and cheddar cheese and continue blending until just combined.
3. Pour the batter into six to eight greased skillet rings or pancake molds and cook over medium heat for 2-3 minutes on each side.
4. Serve warm and enjoy!
Note: Make sure the pancakes are thoroughly cooked before serving as anyone can easily contract salmonella from crude food.
Protein calories: approximately 46g per serving
Ingredients:
- 60g oats
- 150g cottage cheese
- Zest of one lemon
- A handful of blueberries
- 1 egg
- A dash of salt and baking powder, each
- A dash of water or milk
- We employed a Greek-style yoghurt, some fresh blueberries, and a tangy lemon curd.
Method:
- Blend the oats until they become flour in a blender.
- Add the remaining pancake ingredients, excluding the blueberries, to the blender, then blend until the mixture is smooth, and, if necessary, add a splash of water or milk to achieve a thick yet pourable consistency.
- Once you're content with the batter, gently mix in either fresh or frozen blueberries, setting some aside to use as a topping.
- Place a frying pan over heat and add a small amount of butter or oil, followed by approximately two tablespoons of pancake batter for each pancake.
- Cook for a few minutes on each side and serve with your preferred toppings.
Cottage cheese flatbread from
Ingredients:
- 1 cup cottage cheese
- 2 eggs
- 1 tsp garlic powder
- 1 tsp Italian seasoning
Method:
- Blend everything together until it reaches a smooth consistency.
- Pour onto a 23cm x 33cm parchment-lined baking sheet.
- Preheat the oven to 180 degrees Celsius (gas mark 4) or 350 degrees Fahrenheit and bake for 35 minutes.
- Cool for 10 minutes.
- This makes 2 flatbreads.
Here is the paraphrased text:
Ingredients:
"1 block of cream cheese, softened
1/2 cup of grated cheddar cheese
1/4 cup of self-raising flour
1/2 teaspoon of baking powder
1/2 teaspoon of salt
1/2 teaspoon of black pepper
1/4 teaspoon of paprika
1/4 teaspoon of dried parsley
1 egg
1 tablespoon of milk
1/2 teaspoon of vanilla essence
Instructions:
Preheat oven to 180°C (350°F).
Line a baking tray with parchment paper.
Crush the cookies between two chopping boards to achieve a rough crumb.
Stir in the sugar and melted butter until combined.
Beat the egg yolks and sugar in a large bowl until fluffy.
Add the cream cheese and mix until smooth.
Add the grated cheese and mix until well combined.
Ingredients:
- 250g large curd crumbly cheese.
- 62g pure maple syrup
- 1 tsp vanilla
- 250g almond flour
- 2 tablespoons (30ml) of melted coconut oil
- 125g vanilla protein powder
- 125g handful of chocolate chips (plus more for serving on top)
Method:
- Preheat the oven to 180 degrees Celsius and cover a baking tray with baking paper.
- In the blender, combine the cottage cheese, maple syrup, and vanilla extract. Blend at high speed until the mixture is completely smooth.
- In a mixing bowl, combine almond flour and protein powder. Add the mixture of coconut oil and cottage cheese.
- Whisk until well mixed. Add in the chocolate chips and gently fold them in.
- Place the dough onto a prepared baking sheet using a medium-sized cookie scoop. Gently press down on the dough with your fingers to form the cookies into a recognisable shape. Alternatively, roll the dough into a ball and then flatten it slightly with your hand to achieve a more even shape.
- Bake for around 15-16 minutes or until the cookie bases are a golden brown colour. Leave to cool then you can serve and enjoy.
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The health benefits and pitfalls of various cheeses.
At this time, the age-old argument exists: "A cheese a day keeps the doctor away" versus "All cheese is bad for you". There's truth to both statements - the key lies in the type of cheese you consume.
Naturally occurring ingredients in some cheeses are beneficial to your health. Here are a couple of cheeses you may want to add to your shopping list:
1. Feta, with its high levels of calcium and protein, helps to build strong bones, reduce blood pressure and supports your immune system.
2. Ricotta, which contains a plethora of vitamins, minerals and protein, will assist with producing energy in the body.
3. Cottage cheese, which has a huge amount of protein, will also contribute to muscle growth.
However, there are some cheeses that you may wish to steer clear of, as they have unwanted fats, sodium and sugar contained within them:
1. Processed cheeses such as American cheese are created from natural cheese which has melted and fused with other ingredients, and contain a mass of artificial fats and salts.
2. Mozzarella was initially used only in a flatbread dish - unfortunately, in later years, it was mass-produced and tainted with growing levels of sodium and growth hormones. With this in mind, try finding natural mozzarella cheese instead.
3. Brie cheese has been farmed with the usage of polyunsaturated fats and antibiotics generally applied to promote unnecessary growth.
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