By Anne Palumbo
Every January, food trends flood the news. Here’s a surprise: Cottage cheese is one of this year’s list-toppers.
Yes, granny’s mainstay is back in the spotlight thanks to its nostalgic charm, versatility and impressive health benefits.
While cottage cheese comes packed with many nutrients, the nutrient that reigns supreme is protein.
A half-cup boasts an impressive 15-16 grams of complete protein, which, for many, is a significant chunk of daily needs. And, unlike some meat-based proteins, it can be consumed immediately, as in directly from the carton with a big ol’ spoon when no one’s looking.
Protein is vital throughout our entire lives. We need it to grow, to build and maintain tissues like muscles, bones and organs, and especially to see us through our later years as muscles begin to diminish.
Research shows, however, that many older adults don’t consume enough protein. Difficulty chewing, limited financial resources, a finicky gut, and reduced appetite all seem to play a role.
Cottage cheese—as easy on the teeth as it is on the pocketbook—can help address this diet deficit.
Cottage cheese is an excellent source of vitamin B12, which plays a key role in preventing anemia and combating fatigue. This crucial vitamin is our noggin’s best friend—helping with memory, concentration and mood regulation—and may also prevent heart disease by lowering homocysteine levels in the blood.
Bones covet dairy foods, like cottage cheese, which play a key role in building and maintaining strong bones over your entire life. Key minerals in cottage cheese that promote bone health include calcium, vitamin D, phosphorous, potassium, and magnesium. These days, I’ve got that big ol’ spoon scooping nonstop to avoid falls and fractures.
Come January, after an indulgent December, many seek to lose weight. Thanks to this dairy-darling’s nutritional profile—low in both calories and fat, but high in protein—cottage cheese may help. Research shows that high intakes of protein, such as the casein in cottage cheese, may increase feelings of fullness, which can help thwart the urge to snack.
On the downside, cottage cheese does have more sodium than you’d expect from such a healthy cheese, ranging from 300 to over 500mg. Consume just one cup and you come close to knocking off a sizeable chunk of the Recommended Daily Intake. That said, choose lower-sodium versions if you’re watching your sodium.
Helpful Tips
Read nutrition labels carefully, paying close attention to sodium and saturated fat. Although cottage cheese contains a moderate amount of lactose, some people with lactose intolerance may still tolerate it. However, there are lactose-free versions available.
Cottage Cheese Pizza
Serves 1-2
Adapted from coconutandbliss.com
Ingredients
1 cup cottage cheese
½ cup flour: white or whole wheat
2 eggs
1-2 tablespoons pesto
½ cup mozzarella cheese
½ cup cherry tomatoes, sliced
salt and pepper, to taste
fresh basil
drizzle of olive oil (optional)
Instructions
1. Preheat oven to 350 degrees F. Line a baking sheet with parchment paper.
2. In a medium bowl, whisk 2 eggs, then mix in cottage cheese and flour. Transfer mixture to prepared baking sheet. Using a wide spoon, spread mixture to resemble a round pizza crust, about ¼” thick. Bake for 25 minutes and remove from oven.
3. Next, spread pesto over crust, then evenly distribute cheese, tomatoes, and fresh basil. Bake for 10-15 minutes more, until edges look crispy. Remove from oven; salt and pepper to taste; drizzle with a little oil; enjoy!
Anne Palumbo is a lifestyle columnist, food guru, and seasoned cook, who has perfected the art of preparing nutritious, calorie-conscious dishes. She is hungry for your questions and comments about SmartBites, so be in touch with Anne at avpalumbo@aol.com.