I know, I know, cottage cheese……… it’s not very cool and seems to have been relegated to the 80’s as a diet food, aerobics workouts, lycra leotards and Ryvita. For most of us it just doesn’t feature on the shopping list.
We could be missing out…..cottage cheese is, in fact, the perfect healthy protein source. Not only highly nutritious, it’s also relatively cheap (65p for a 300g pot in Lidl), and incredibly convenient. Stick a pot in your fridge and you can prepare a healthy snack or meal in minutes.
Nutrition Facts: low in carbs and loaded with proteins, cottage cheese is very filling and will keep your muscles in top condition. It is also high in micronutrients like calcium, vitamin B12, vitamin B2. 1 cup of cottage cheese has more protein than a scoop of protein powder, 4 eggs or chicken breast.
Whether you are a sitting at your desk all day and need to watch your weight, a 110kg rugby player needing to bulk up on muscle, or a 70 year old granny, load it up on a piece of wholegrain toast, in jacket potato, or with some chopped tomato and avocado.
Here are some new ways to use it, especially good if you’re not keen on the texture.
High Protein Smoothie: (350kcal, 52g protein, 23g protein) a perfect quick breakfast, or as a snack if you are highly active or wanting to gain weight. Blend 200ml semi skimmed milk, 1/2 cup cottage cheese, 1 banana, 1 tablespoon honey
High Protein Pancakes (500kcal, 35g carbs, 40g protein):
1/2 cup cottage cheese
1/2 cup oats
Optional ingredients for extra oomph: cinnamon, cocoa powder, desiccated coconut, raisins
In a bowl or blender, whisk/mix all the ingredients together.
Fry in a non-stick pan with a little oil or butter on medium heat.
Sweet Potato with Curry Cottage Cheese (375kcal, 57g carbs, 22g protein, vitamin K, A and C)
Simply microwave a sweet potato for about 8 minutes. Open a small pot of cottage cheese and mix in 1 teaspoon of Patak’s Korma Spice Paste (more if you like a stronger flavour). Load in to the potato and serve with something green, like spinach, broccoli or peas. The spice paste contains turmeric and cumin, both which have potent anti-inflammatory properties.
If you are lactose intolerant, too much cottage cheese can provoke all your tummy symptoms, so don’t have anymore than 2 tablespoons.