How To Make Cottage Cheese And What It Is Useful For

Cottage cheese is a white, soft and creamy cheese with a grainy structure. It is a low-calorie dairy product similar to cottage cheese. It is considered a fresh cheese because it does not go through a ripening process to change its taste. As a result, it has a very soft and delicate taste compared to aged cheeses. Its popularity has grown over the last few decades and is often recommended as part of a healthy diet. It is high in protein and rich in nutrients. For this reason, it is widely used by athletes and people aiming to lose weight. It contains different amounts of fat and can be found in several varieties, the most popular being low-fat cottage cheese.

How to make cottage cheese cottage cheese?

Cottage cheese is made from warm pasteurized cow's milk, to which acid (lime or vinegar juice) is added, which crosses it. When the acidity of the milk increases, casein is released from the whey (the liquid part of the milk). A curd-like product is obtained, which is hardened, cut into pieces and cooked until the moisture is removed. It is then washed to remove the acid, and drained of moisture. The final product has a granular structure that breaks easily. It can be flavored with various spices, herbs, cream and more.

Nutritional value of cottage cheese

One cup (226 grams) of low-fat cottage cheese contains:

• 163 calories
• 6.1 grams of carbohydrates
• 28 grams of protein
• 2.3 grams of fat
• 303 milligrams of phosphorus (about 30% of daily requirement)
• 20.3 micrograms selenium (29% of daily dose)
• 1.4 milligrams of vitamin B12 (24% of the daily dose)
• 0.4 milligrams of riboflavin (22% of the daily dose)
• 138 milligrams of calcium (14% of the daily dose)
• 0.2 milligrams of vitamin B6
• 27.1 micrograms of folate
• 129 milligrams of potassium

Cottage cheese contains decent amounts of choline (vitamin B4), zinc and copper. The carbohydrate content is about 3%. It consists of lactose (milk sugar), to which some people are intolerant. Protein accounts for over 70% of the calories in dairy products.

Health benefits of consuming cottage cheese

It is not difficult to get vitamin B12. Some dairy products help ensure a good amount of it. Vegetarians often suffer from vitamin deficiencies, so cottage cheese is a good option for them. Vitamin B12 helps the brain work, the proper functioning of nerve and blood cells and much more.

The high content of phosphorus in combination with calcium in cottage cheese helps build healthy bones. Studies show that the two minerals always work together. Lack of them increases the risk of osteoporosis, especially in women.

Phosphorus is not only involved in building healthy bones. It also helps our body maintain healthy levels of acidity in the body. According to a study conducted at the University of Maryland, phosphorus is the second most abundant mineral in the body, extremely important because it helps cleanse the body of waste.

Phosphorus affects the way the body handles energy and minimizes muscle pain after exercise. It helps in the absorption of B vitamins, which are key to energy production. Without phosphorus we will feel weak and apathetic, which leads to chronic fatigue syndrome.

The protein content of cottage cheese makes it a good breakfast and suitable food for athletes. In this way you can reduce the consumption of harmful foods, because proteins give a feeling of satiety. They are involved in building muscle, which helps burn calories. In addition, the product is low in calories. In combination with exercise and a diet that includes foods high in protein, you can increase your muscle mass.

Casein represents 80% of the protein content of cottage cheese and is absorbed slowly. It is just as effective as whey protein in building muscle mass. Casein promotes long-term absorption of amino acids, which is associated with increased muscle building capacity. Consumption of cottage cheese or cottage cheese before bedtime leads to a prolonged release of amino acids into the blood and muscles at night, which reduces the breakdown of muscle mass.

Insulin resistance can lead to the development of type 2 diabetes and heart disease. It is believed that calcium in dairy products such as cottage cheese can lower it.

How to add cottage cheese to the diet?

The soft taste and texture of cottage cheese make it easy to include in many dishes and recipes. Here are some creative ways to consume a dairy product:

• Add it to the pancake or waffle mixture as a milk substitute.
• For extra protein, sprinkle your salad with cottage cheese.
• Mix it with fruits such as berries, bananas, peaches, tangerines or melons for a snack.
• Consume cottage cheese with granola and honey for a delicious and healthy breakfast.
• Use it as a substitute for sour cream.
• Add it as a milk substitute in sauces.
• Prepare smoothies with cottage cheese, milk and fruit.
• Make a sandwich rich in protein by spreading it on toasted cottage cheese slices and adding a few slices of vegetables of your choice.
• Add it to recipes for muffins, cakes, pastries or bread.
• Use as a substitute for mayonnaise.
• Serve with scrambled eggs for extra protein.
• Add ricotta to lasagna as a substitute for cheese.

Contraindications to cottage cheese

Contraindications to the consumption of cottage cheese are related to lactose intolerance , because, like any dairy product, cottage cheese contains lactose. For those of you who have a problem with the consumption of milk protein, it is good to avoid this cheese. When consuming products containing lactose, people with intolerance to it may experience digestive problems such as bloating, gas, diarrhea and stomach pain.

Cottage cheese contains casein and whey, two types of protein in cow's milk to which some people are allergic. If you have an allergic reaction to any dairy product, you may experience the same discomfort again after consuming cottage cheese.