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All About Cottage Cheese
Written by Julie Davis
Medically Reviewed by Poonam Sachdev on
August 30, 2024
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The Cottage Cheese Comeback
It was the dairy queen until yogurt came
along. At the peak of its popularity in the ‘70s, Americans scarfed down 5
pounds of the stuff per person per year. But as yogurt rose to fame on the
wings of clever marketing, Americans soured on cottage cheese. Annual
consumption dropped to just 2 pounds per person. But this once-forgotten dairy
product is back on the upswing. It would have to be: America produces about 700
million pounds of it a year.
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Just What Is Cottage Cheese?
Remember Little Miss Muffet eating her curds and whey? That
was the makings of cottage cheese. It’s more like yogurt than cheddar or Swiss.
You make it by adding acid or cultures to milk. That gives it a slightly tart
flavor. Then lumpy curds form and leave behind a liquid called whey. The curds
then get some salt and cream for flavor and texture. This fresh cheese isn’t
aged like brie or gruyere. Its shelf life in your fridge is shorter than the
lives of those others, too.
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How Did It Get Its Name?
Cottage cheese began as a kind of “cottage industry.” In the
1800s, people used this method to make fresh cheese at home with milk that had
soured naturally or that was left over from making butter. The name likely
comes from the type of homes they lived in -- cottages. During World War I, the
U.S. Department of Agriculture pushed this cheese as a protein source in order
to save meat for soldiers overseas. It’s thought to be the first commercially
made American cheese.
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Cottage Cheese’s Curd Appeal
Those white lumps give this fresh cheese its distinct
appearance. You can buy it in large-curd or small-curd varieties. The smaller
nuggets are about a quarter inch in diameter. The big ones measure up to 3/8 of
an inch. It’s the size of the knives used in cottage cheese production that
determines the size of the curd. The nutrition profile is the same either way.
It’s just a matter of personal preference or what your recipe requires.
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A Protein Powerhouse
Here’s a surprise: Ounce for ounce, cottage cheese has about
as much protein as protein-superstar Greek yogurt. A full cup has 23 grams
compared with Greek yogurt’s 24. But, read labels because protein can vary
slightly from brand to brand and variety to variety. For instance, large curd
often has a gram or two more than small curd, and low-fat has slightly less
than full-fat. Still, a serving will meet about half your daily protein
needs.
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Cottage Cheese Satisfies
Compared with an omelet (a dish with the same amount of
protein), lowly cottage cheese is just as satisfying, according to a study in
the journal Appetite. It does as good a job of squashing hunger pangs, too.
Part of the reason could be the type of protein it has -- casein.
Your body digests it more slowly than whey
protein, which can leave you feeling full for longer.
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Facts on Fat and Calories
Like milk, cottage cheese comes in full-fat, low-fat, and
fat-free. But, consider the trade-offs: Less fat means more artificial
ingredients. That might not be worth the 50 or so calories you save. A cup of
full-fat has about 220 calories. One percent has around 164. Research suggests
that dairy fat doesn’t pose the heart threat that saturated fat in
meat does. It could even help prevent type 2 diabetes.
Plus, the richer version usually tastes better.
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Beware of Added Ingredients
Real cottage cheese has just four ingredients -- milk,
culture or acid, cream, and salt. Both flavored and lower-fat versions have a
wealth of other additives, like sweeteners, stabilizers, thickeners, and
preservatives. If you’re trying to avoid genetically modified organisms (GMOs),
which could be in the dairy cows’ feed, choose organic. But that doesn’t
guarantee you’ll avoid additives. What’s the only way you can be sure what
you’re going to get? Always read the label.
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Good for Gut Health
There’s one new variety of cottage cheese that you might
want to seek out: Those that have live and active cultures, similar to the ones
in yogurt. Unlike yogurt, you don’t need cultures to make cottage cheese. But
these probioticbacteria can
boost gut health, and they add to this snack’s good-for-you profile.
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The Calcium Connection
Unlike some other dairy foods, cottage cheese is not at the
very top of the list for calcium content.
That’s because a lot of milk’s natural calcium ends up in the whey, not the
curds. At about 125 mg per cup, it has a little less than half the calcium of 8
ounces of milk, but check the label to be sure. The amount of calcium varies
with fat content.
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Nutrient Hits and One Miss
One cup of full-fat cottage cheese delivers 40% of your
daily vitamin B12 needs. That’s important for nerve and blood cell health. It’s
got about half a day’s phosphorus, which helps make energy and protect bones,
and 40% of your daily selenium,
for reproductive and thyroid health. You’ll also get other B vitamins, vitamin
A, and even some K. But, it does have a lot of salt. Depending on the variety,
one cup could eat up a third of your daily sodium max.
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Bedtime Snack with Benefits
A study involving active women in their 20s, published in
the British Journal of Nutrition, found that eating a cup of cottage cheese
about 30 to 60 minutes before sleep boosted metabolism, promoted muscle
recovery and repair from exercise, and had positive effects on overall health.
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Go Sweet or Go Savory
Cottage cheese has a neutral taste profile, so you can
sweeten or spice it up. Top a serving with fruit slices or drizzle on a fruit
puree for a dessert-like treat. Add a scoop to a bowl of greens and sprinkle
with your favorite herbs to turn a side dish into a light main course. Use it
as a high-protein filling for omelets, crepes, or stuffed peppers.
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A Super Swap
Cottage cheese makes a yummy alternative to yogurt when you
want less tang in the taste. Layer it into a parfait of oatmeal and nuts or add
it to smoothies. It’s also a great way to trim calories in many pasta dishes --
use it instead of ricotta, for instance. Process until smooth in a blender and,
voila, you have a sub for sour cream in dips and dressings. Enjoy!
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Have a great week, everyone, and thank you for your support!
Blessed be… and happy cooking!
Chef Michael R