Known for having a high content of protein and a relatively low content of fat, cottage cheese is a favorite among dieters, runners, and weightlifters. It can quickly be added to any meal, packing in many nutrients, but not calories.
What’s the nutritional profile of cottage cheese?A half-cup serving of cottage cheese contains between 80 and 120 calories, making it a low-calorie food. It is high in protein and low in fat. A half-cup serving usually contains about 15 grams of protein. There are usually between just 4 and 6 grams of fat, which is relatively low compared to other sources of proteins, and especially compared to most other cheeses. Even still, there are no-fat varieties available. The proteins are primarily casein proteins, which is the type of protein that takes longer to digest (keeps you feeling fuller, longer). Because it is derived from milk, cottage cheese is high in calcium. The weakest nutritional attribute of cottage cheese is its somewhat high sodium content. If this is a concern, low-sodium brands are available. Another piece of good news is that cottage cheese is almost never colored or treated with preservatives; just get keep it refrigerated!
How can one add cottage cheese to one’s diet? Cottage cheese can be enjoyed simply by itself, but it can also be easily paired with a fruit salad or used to top a green salad or some raw tomato slices. Cottage cheese can also be used as a healthy substitute in a dish that calls for a cheese that would be much higher in calories and fat content. You can use cottage cheese instead of ricotta cheese in a lasagna dish. Make it a sandwich spread or dip by swirling in some herbs like thyme or dill. Substitute it for sour cream on top of a baked potato or as the cheese inside a taco. Many cheeses are considered unsafe for pregnant women to consume; cottage cheese (and mozzarella cheese) is safe!
What is cottage cheese? I saved this question for last, because I wanted to present the benefits of cottage cheese before the rest of its description might turn a picky eater away. In order to make cottage cheese, an enzyme of acid such as vinegar or lemon juice is added to milk to cause it to clump. The liquid whey is drained off, leaving the protein-packed, low-fat clumps. In other words, cottage cheese is essentially curdled milk, with the liquid drained off. That’s not the most appetizing idea, but it explains why cottage cheese is so nutrient-dense!
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