Cottage Cheese: The High Protein Food Everyone’s Talking About
Cottage cheese is a protein packed, soft cheese. Its fresh curds offer a mild, tangy flavour, making it a good pairing for both sweet and savoury dishes.
Cottage cheese is made by adding acid (vinegar or probiotic culture) to milk which separates the curds (solid) from the whey (liquid). The curd is then cut into small pieces and cooked to help release moisture. Next it is rinsed and drained to reduce acidity, helping to create its mild flavour. Typically, salt and cream are added at the end for a smooth consistency.
There are various types of cottage cheese in the market. Cottage cheese with differing fat percentages, ranging from fat free to 4%, small and large curd, whipped, dry curd, lactose free, and flavoured.
Cottage cheese contains approximately 14g of protein per ½ cup serving! The recommended dietary allowance for protein is 0.8g/kg for the average sedentary adult. However, more protein is needed with increased activity. Besides protein, cottage cheese provides 175mg calcium per serving. Cottage cheese also offers minerals such as potassium, phosphorus, and magnesium and is a source of vitamin B12. Unlike milk, cottage cheese is not typically fortified with vitamin D or A. Cottage cheese has about double the amount of sodium compared to a 1oz serving of cheddar cheese, however, low sodium options are available.
Try something new!
- Sprinkle it. Make a savoury cottage cheese bowl by topping a serving with savory spices such as cumin and black pepper, along with nuts or a drizzle of tahini.
- Spread it. For breakfast or lunch, spread it on whole-grain toast and top with brightly coloured fruit such as berries or slices of kiwi or avocado.
- Mix it. Instead of using mayonnaise, make egg salad or tuna salad with cottage cheese. Serve on a big bed of greens.
- Scoop it. For a protein boost, scoop cottage cheese onto a bowl of cooked rice, pasta or oatmeal; swirl it into eggs before scrambling; or top pancakes with cottage cheese and fresh fruit.
- Dip it. Use cottage cheese as an ingredient for a creamy dip. Prevent food waste by adding leftovers from the fridge: make a sweet dip sweet by blending in ripe fruit and a drizzle of honey. Or, go savory with whatever herbs you have on hand or green onions. Serve with whole-grain crackers or flatbread.
- Use as a paneer substitute. Paneer is a style of cottage cheese originating in India. Cottage cheese may be used as a substitute for paneer in dishes such as curry, masala and more.
- Blend it. Once blended, cottage cheese has the consistency of yogurt or sour cream, but with a less tangy taste. Use it in chocolate pudding, vanilla ice cream, or blueberry smoothies.
- Cook or bake with it. For recipes such as lasagna or stuffed shells, cottage cheese is often listed as a substitute for ricotta cheese. Some breads and muffins also may include cottage cheese as a protein-rich ingredient.
Check out the recipes below:
Whipped Fresh Herb Cheese Recipe
Fluffy Blueberry and Cottage Cheese Pancakes | Dairyland
Chickpea and Kale Bowl Recipe | Dairyland
Crustless Bacon and Cheddar Mini-Quiche Recipe | Dairyland
Cottage Cheese Fruit Smoothie Recipe | Dairyland
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