Creamy, soft, white, and ripe……cottage cheese aims to please both taste buds and your health. Cottage cheese is fresh, not aged or ripened over time like other cheeses. It is made from curds from pasteurized cow’s milk, which can be or combine regular milk, non-fat, or reduced fat types. Therefore, cottage cheese comes in different varieties, so buyers might prefer or need one type versus the other depending on how the cheese will be used (e.g., eaten raw or in a recipe). Cottage cheese is quite versatile offering different curd sizes (small, medium, large), sodium-free, lactose-free, whipped, and/or creamed.
When it comes to nutrition, the various types have various nutrients. As an example, the nutrition information for one-half cup of low-fat cottage cheese is 81 calories, 1 gram of fat, 14 grams of protein, and 3 carbohydrates. For Daily Value (DV), it contains 29% for B12, 5% calcium, 20% sodium, 4% folate, 19% selenium, 5% for B6, 5% for zinc and copper, and 13% for phosphorus.
Protein wins when it comes to cottage cheese. Because of the high amount of protein cottage cheese contains (70% of its calorie content), cottage cheese helps with fitness nutrition. Combined with resistance training, it can help with muscle building. A trick bodybuilders use is to eat cottage cheese right before bed because it contains a type of protein called casein. This type of protein is absorbed slowly and 80% of the protein in cottage cheese is casein. Casein can help with muscle synthesis without impeding the breakdown of fats. High protein foods can also help with weight loss because of the feeling fuller effect. Cottage cheese is high in protein and low in calories so it a great weight loss aimed food to incorporate.
The downside of cottage cheese is the amount of sodium it contains. Choosing low sodium or reduced sodium is recommended. For frequent cottage cheese eaters, this is important to avoid raising blood pressure.
Other than just eating cottage cheese on its own, it is versatile in many recipes. It can be an ingredient used to make pancakes or waffles, in smoothies, spread on toast, with granola, to make dips, as a substitute for mayonnaise, with scrambled eggs, baked in goods life muffins and dinner rolls, in lasagna, as a sour cream substitute, or simply with fruit.
Cottage cheese can even be made at home. The process of curding involves adding vinegar and acidic substances like lime to warm milk. With more acidity, the protein starts to break apart in the milk. Casein and whey begin to separate. Now the curd forms and can be cooked allowing more moisture to set in. Then it can be washed to rid of any acidity and then drained to get rid of the rest of the moisture. Some people like to add cream and salt to taste.
Cheese is a well-liked food by many. Dairy is certainly a staple of many diets. Nearly all kids drank milk for healthy bones growing up. Cottage cheese certainly has its benefits for those who aren’t lactose intolerant. It has as different texture than other types of cheese, but that’s what makes it especially good. Food that tastes good and is good for you is hard to pass up.
Cottage cheese: Benefits, risks, and cancer treatment
Why Cottage Cheese Is Good for You
5 cottage cheese benefits — and how to add more to your diet | UCLA Health
Dr. Megan Johnson McCullough owns a fitness studio in Oceanside CA called Every BODY’s Fit. She has a Doctorate in Health and Human Performance, M.A. in Physical Education & Health Science, and she’s an NASM Master Trainer & Instructor. She’s also a professional natural bodybuilder, fitness model, Wellness Coach, and AFAA Group Exercise Instructor. She has 6 books on Amazon too,.