In particular, eating cottage cheese can help boost bone health because it is rich in calcium, a mineral that most women do not get enough of, says Curry. “It’s hard to underestimate how important it is to deliberately add calcium sources to your daily diet,” says Curry. “A significant amount of women consume less than 65 percent of the calcium they need, according to a recent USDA study. “The effects on bone health can be serious.” And it’s not just women who need to look out for this nutrient: The USDA also found that 39 percent of all Americans over the age of four do not get enough calcium.
In addition to being a good source of calcium that supports bones — a cup of cottage cheese contains 17 percent of your daily intake — cottage cheese is also high in B12 (essential for healthy blood and nerve cells), riboflavin (which helps your body convert them). carbohydrates in fuel and fights free radicals), phosphorus (a building block for strong bones and teeth) and selenium (a trace element that protects against cell damage), according to Curry.
Nutritional profile of a cup of two percent cottage cheese:
- 17 percent DV calcium
- 38 percent DV of B12
- 26 percent DV phosphorus
- 40 percent DV riboflavin
- 58 percent DV selenium
When it comes to eating cottage cheese, the only thing to keep in mind is that along with all of these wonderful nutrients, it also carries a lot of sodium, according to Curry. “About 30 percent of the recommended intake for an entire day,” he says. But good news: “If you have high blood pressure that is sensitive to salt or you just want a lower-sodium cottage cheese, you can easily find it in most grocery stores.”
Aside from its ability to support bone health, one of the best health benefits of cottage cheese is that it is high in protein. This makes it a good choice for snacking after a workout, Curry says. “Half a cup of cottage cheese with peach slices provides whey protein to support muscle recovery, calcium, sodium and potassium to replace electrolytes lost in sweat and carbohydrates needed to replenish glycogen stores.” says. “Eat this within 30 minutes of your workout for best results.”
Curry says eating cottage cheese with fruit is her favorite way to enjoy it, but notes that you do not need to consume it in a specific way to reap its nutritional benefits. This makes it a versatile ingredient to add to many dishes, as evidenced by the cottage cheese recipe collection below.
5 cottage cheese recipes that will change your mind about protein-rich foods
1. Savory Cottage Cheese Muffins
List it at the bottom of the list of healthy breakfast recipes and afternoon snack options because these protein-filled muffins will fill you up without leaving you in a coma. This recipe is gluten free and includes broccoli and cheddar cheese as basic sources of flavor. Best of all, they are frost-friendly, so you can prepare them if you prefer to prepare meals.
Get the recipe: Savory muffins with cottage cheese
2. Blueberry Cottage Cheese Overnight Oats
When it’s too hot to think about turning on the oven or stove, this breakfast recipe is useful – the author exchanges it for a similar oatmeal dish during the summer months. It has plenty of protein to keep you full until noon, as in addition to the calcium-rich cottage cheese, you will also find that it requires pumpkin seeds, a good source of magnesium, which your body needs for a myriad of reasons.
Find the recipe: Blueberry Cottage Cheese Oatmeal
3. Omelette with cottage cheese
If you prefer your omelets to be creamy as opposed to fluffy, replacing the milk you regularly use with cottage cheese will give you the same effect, while adding more protein and nutrients to the mixture. Best piece; This recipe requires only two ingredients – it’s not that easy.
Find the recipe: Omelette with cottage cheese
4. Cottage Cheese pancakes
Aren’t you really thinking of making recipes with cottage cheese that have its texture? We have you. Putting secretly healthy foods in almost any meal is a favorite pastime of parents around the world, but the trick works for you too, and these cottage cheese pancakes will taste so good that you will forget one of their main ingredients is curd and whey. We promise!
Find the recipe: Cottage Cheese Pancakes
5. Cottage Cheese Noodles
As mentioned above, ricotta tends to play more game, especially in pasta dishes such as lasagna, but cottage cheese is an excellent substitute that will offer more nutritional benefits, without disturbing the taste profile. For a seamless exchange, the author notes that you should stick to cottage cheese with a little curd.
Find the recipe: Lasagna with cottage cheese
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