Cottage cheese is a tasty, light and healthy diet option

Creamy, tasty and best of all: healthy. Is this the cottage cheese? which is already part of many people's diet, but may also be new to others.

Ariane Longo, clinical nutritionist and herbalist at Gastro Obeso Center, explains that the cottage is a German cheese. "It is a type of fresh cheese, white in color, lumpy (creamy granular) and light flavor, simple to produce, without additives," he says.

The nutritionist comments that the cottage can be eaten pure or with bread and whole toast. "It is also very good combined with dried fruits such as apricot, and in recipes such as a light cheesecake, for example", highlights.

Check out all the benefits of including this cheese in your diet and get inspired by delicious recipes.

5 Health Benefits Of Cottage Cheese

Ariane explains that cottage cheese is concentrated in protein and has less in sodium and fat compared to other cheeses. "Its main composition, at approximately 100g, is: 100 kcal / 3g carbohydrates / 11g protein / 4g total fat / 100mg calcium", elenca.

Read also: 10 Romeo and Juliet pudding recipes for fans of this perfect match

Learn about the main health benefits this cheese offers:

1. Promotes satiety: Ariane points out that, because it is rich in protein, cottage cheese promotes satiety, helping those who follow a weight loss diet.

2. Helps fight body fat: The nutritionist explains that the cottage helps control body fat by having a low amount of fat and contains CLA (conjugated linoleic acid), which controls the accumulation of abdominal fat.

3. Is rich in calcium: Being rich in calcium, cottage cheese assists in maintaining bone formation in children, is important for pregnant women, in fetal bone formation, and for women in menopause, because of the risk of osteopenia / osteoporosis.

4. Helps in Gaining Muscle Mass: The nutritionist explains that the cottage's main protein is casein, which is responsible for satiety and, as it has prolonged absorption, also helps in muscle anabolism (gain).

Read also: 11 Chicken Pancake Recipes That Make it Perfect

5. Is versatile: In addition to being consumed pure, cottage cheese can be part of delicious light recipes. Combines with both savory and sweet dishes. It is tasty and creamy in texture.

Thus, cottage cheese can be considered a great ally in a diet for weight loss or weight maintenance.

How to make cottage cheese at home

Although cottage cheese is available for sale in most supermarkets and health food stores, some prefer to make it at home. Check out two recipes:

Traditional Cottage Cheese

Ingredients:

• 1 liter of type A milk
• 90 ml of lemon juice
• 1 sieve lined with gauze, diaper or clean thin cloth

Method of preparation:

Read also: 20 omelet recipes to enrich your menu

1. Heat milk to warm (80 to 90 degrees);
2. Without turning off the heat, add 90 ml of fresh lemon juice;
3. Keep the mixture heated over low heat for 5 minutes;
4. Remove from heat and stir slightly until milk begins to whiten;
5. Once cold, pour the milk into the sieve lined with gauze (diaper or other clean, very thin cloth);
6. Let stand for an hour;
7. After that, the cheese will be ready!

Creamy Cottage Cheese

Ingredients:

• 1 Homemade Cottage Cheese Recipe
• 1/4 cup of boiling milk
• 1 tablespoon melted butter
• Salt to taste

Method of preparation:

1. Blend cottage cheese, boiling milk and melted butter;
2. Beat until all bits of cottage are dissolved and cream is smooth;
3. Set the salt (do not put too much, if necessary, put more time to consume);
4. Refrigerate to cool for about an hour at least.

The ideal is to consume homemade cottage cheese at most in a week, because, since it has no preservatives, its durability is much shorter.

Cottage cheese or ricotta: which is healthier?

Many people still confuse the two types of cheese, but it is good to know that they are different, especially in terms of taste. The cottage has a creamier texture than ricotta and, in most people's opinion, is tastier.

But in terms of health, they are really similar. Both are healthy, protein concentrated and low in fat. We recommend varying to avoid the monotony of the diet ?, explains Ariane.

Read also: 20 light and tasty salad recipes

Amazing and tasty cottage cheese recipes

You can successfully include cottage cheese in savory and sweet recipes in your daily life! Get inspired with some suggestions:

1.Grilled eggplant rolls with cottage: for a simple, healthy and tasty dinner. The recipe is for two people and you will only use eggplant, olive oil, cottage cheese, salt, red sauce and Parmesan cheese to brown.

2. Crepioca with cottage cheese: practical recipe for everyday life. Crepioca looks like an omelet with cheese bread taste! And you'll only need egg, tapioca gum, cottage cheese and a pinch of salt.

3. Tomatoes stuffed with cottage and basil: good tip for a light and tasty dinner! The preparation has no secrets. In addition to tomatoes and cottage cheese, you will use only basil leaves, some salt and Brazil nuts.

4. Cheesecake with Cottage Cheese: A slightly more economical and light but not less tasty version of cheesecake! The ingredients used are sweet biscuit, butter, nuts, cream cheese, condensed milk, cottage cheese, eggs, flour and vanilla extract. The decoration is with jam and fruits.

5. Pea and mint pesto crostini with cottage cheese: an elegant and flavorful entree. The green color of the peas matches the aroma of mint and lemon very well. In addition, the recipe is extremely easy, just mix everything with a food processor or a pestle.

6. Conchiglione stuffed with cottage cheese and tuna sauce: ideal for when you feel like eating something different for lunch or dinner, but you don't want to overdo it. Despite being a pasta, this recipe tastes light and the cottage gives the right creaminess to the red tuna sauce.

7. Zucchini stuffed with cottage and shitake: Zucchini is very versatile and, in this recipe, guarantees a delicious and light, low-calorie dish, ideal for those who want to stay firm in the diet!

8. Chicken cottage cheese with spinach: easy to make, but a little time consuming, because you need to fill the ramekins with the dough before putting the stuffing. But it is a pie that is worth it because, besides being delicious, it is light, because the filling takes chicken, cottage and spinach. To get healthier, you can still use whole flour if you want.

9. Beetroot and cottage cheese lasagna: This is a "fake lasagna", ideal for when you want to eat something different without losing focus on your diet! The recipe serves two people and is very simple to make, worth it!

10. Chickpea gratin with cottage: Good tip for a winter dinner, because the dish is warm, aromatic and at the same time delicate. You can serve as a side dish, as a starter or even as a single dish.

Contraindications and warnings about consumption

Nutritionist Ariane explains that cottage cheese is contraindicated for patients who need to control their animal protein intake (such as kidney patients, liver disease, etc.) and / or milk protein allergic patients.

Regarding the daily consumption of cottage cheese, Ariane points out: “In general, we recommend eating 3 servings of dairy products a day. Therefore, if this consumption is concentrated in this single derivative, we recommend up to 400g per day, divided into meals such as breakfast and snacks. In tablespoons, the measure would be up to 12 spoons a day?

For those who have not tasted, is the tip: it is worth adding cottage cheese in the diet, because it has a great texture, pleasant taste, is light and still good for health!

Keto Cooking: Keto Food List (April 2024)