Cottage cheese is a low-calorie cheese with a mild flavor. It is often recommended as part of a healthy diet, as it is rich in many health-promoting nutrients. Conversely, it is low in calories, unlike other types of cheese, which can cause weight gain.
Cottage cheese is made from curds of various levels of pasteurized cow’s milk, including skim, low-fat, or regular milk.
Cottage cheese is available in various forms, such as:
- Natural cottage cheese.
- Cheese-cured cottage cheese.
- Lactose-free cottage cheese.
- Low-sodium or sodium-free cottage cheese.
Cottage cheese can be eaten on its own or combined with other foods, such as tomatoes or olive oil, and can be used as an ingredient in recipes.
Nutritional Value of Cottage Cheese
Cottage cheese contains a wide range of nutrients. The nutritional value of cottage cheese varies depending on the milk fat content and the amount of sodium added.
- One cup (about 226 grams) of low-fat (1% fat) cottage cheese provides the following:
- Protein: 28 grams.
- Calories in cottage cheese: 163.
- Carbohydrates: 6.2 grams.
- Fat: 2.3 grams.
- Phosphorus: 24% of the daily value.
- Sodium: 30% of the daily value.
- Selenium: 37% of the daily value.
- Vitamin B12: 59% of the daily value.
- Riboflavin: 29% of the daily value.
- Calcium: 11% of the daily value.
The carbohydrate content of cottage cheese is about 3%. It consists of lactose, a milk sugar that some people are intolerant to, so some varieties of cottage cheese are available as lactose-free.
When consuming large amounts of cottage cheese, it is best to choose low-sodium or sodium-free cheese, as high sodium intake can lead to high blood pressure in some people, which may increase the risk of heart disease.
Protein accounts for more than 70% of the calories in cottage cheese.
A one-cup (226-gram) serving of cottage cheese also provides 37% of the recommended daily value of selenium, which increases antioxidant protection in the blood.
Cottage Cheese for Weight Loss
Doctors often categorize cottage cheese as a healthy food for weight loss, due to its high protein content and low calorie content.
It reduces the body’s need for essential nutrients to feel full, and therefore, reduces calorie intake, leading to weight loss.
Cottage cheese contains a good amount of calcium, which is linked to weight loss and many people have weight gain, especially when exercised in conjunction with a healthy diet. Calcium helps with weight loss and nutrition, which can increase weight and accelerate weight loss.
Why I love this homemade cottage cheese recipe
I love this homemade cottage cheese recipe because it is so quick and easy. In under 30 minutes you can have a luscious homemade bowl of cottage cheese. It’s also a great way to use up milk before it spoils. Plus, you can easily multiply the recipe to make bigger batches; just make sure your sieve or colander is large enough to hold it.
Ingredients
Vinegar: If you don’t have white vinegar, you can substitute apple cider vinegar or lemon juice.
Milk: You can use almost any kind of cow milk, raw or pasteurized, whole or low-fat. However, don’t use ultra-heat pasteurized, as the milk proteins are altered and it will not form curds properly. I prefer whole milk for its rich flavor and creamier consistency.
How to Make Cottage Cheese
Step 1: Pour the milk into a large pot over medium heat. Stir often so the bottom doesn’t scald and the heat is dispersed. Heat slowly until it begins to simmer or reaches 185 degrees Fahrenheit. It will be frothy but should not boil
Step 2: Add the vinegar and salt to the milk. Stir, then remove from the heat and let sit for 45 minutes. You will see the milk curdling.
Step 3: Strain the curds through some cheesecloth or a tea towel positioned over a large bowl to catch the whey. Place the curds into a bowl with a lid or plastic wrap and refrigerate for 2 hours. Store the whey in the fridge for use in other recipes!
Step 4: Once chilled, gently break up the curds and mix with ¼ cup of heavy cream. For a smaller curd, break it up a little more, and for a creamier consistency, add another ¼ cup of cream. Serve cold.
Tips
Bring the milk to temperature, but be careful not to boil or heat it too quickly as this can impact the strength of the curds.
Don’t use ultra-heat processed milk.
As an added step, you can gently rinse the strained curds with cold water to make them less sour before adding the cream.
Strain well to end up with firm curds. You can squeeze the cottage cheese inside the cheesecloth or tea towel to remove even more liquid.
When storing the cottage cheese in the refrigerator, you can place the airtight container upside down, creating an air pocket that serves as a vacuum seal to extend the freshness.