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Cottage cheese is the perfect food for getting casein protein, a slow-digesting protein. Casein protein stays in your systemfor hours and gives you a constant supply of protein, as opposed to whey protein that is used in the body instantly. Casein protein is most ideal for sleeping hours, when your body is deprived of protein. When you sleep, your body enters a catabolic phase. Yes…even when you sleep you burn energy. Respiration, dreaming, and reparation require energy. It needs to get the energy stores from somewhere. Anytime you go more than 4 hours without eating, your body turns to its muscle stores, breaking it down, so it can use that as its readily available energy, you want to avoid this at all costs. Cottage cheese is filled with casein protein, which is a very slow digesting protein that will keep your muscles supplied with protein all throughout the night and prevent this catabolic state. Furthermore, cottage cheese has an extremely high biological value (around 85%) that is ideal for muscle growth. If you eat cottage cheese before you go to bed then stick with consuming low-fat cottage cheese to avoid storing fat overnight. Cottage cheese also is high in calcium, which helps increase bone strength and density, which is essential in fighting off osteoporosis. Also, calcium consumption has also been linked with up to a 60% reduction in metabolic syndrome.

Cottage Cheese Health Benefits 


Cottage cheese contains 25 to 28 g of protein per cup, as much as 3 oz. of chicken breast. Cottage cheese can be a valuable source of protein for ovo-lacto vegetarians who do not eat meat. It is also portable and requires no cooking, making it a good high-protein snack when you are on the go.

Eating five servings of low-fat dairy foods, as part of a low-calorie diet, may help accelerate weight loss as suggested by a study out of Australia’s Curtin University, published in October 2009. Participants who ate five servings of dairy per day, including skim milk, nonfat yogurt and low-fat cheese, lost more weight and belly fat than participants eating three servings per day. One cup of low-fat cottage cheese, with 1 percent milk fat, contains 163 calories and 2 g of fat.


Cottage cheese provides 138 mg of calcium, about 14 percent of the daily value of 1,000 mg recommended for a 2,000-calorie diet. A cup of cottage cheese also provides 303 mg of phosphorus. Calcium and phosphorous contribute to healthy bones. A 2-cup serving of cottage cheese equals a cup of milk according to the U.S. Department of Agriculture. Most adults need 3 cups of milk daily.

B Vitamins

Cottage cheese is also a source of the B-complex of vitamins. Per cup, it contains 1.4 mcg of vitamin B-12, which is important to nerve cell function and the body’s ability to use iron. It also offers 0.4 mg of riboflavin, which helps with the body’s ability to metabolize carbohydrates into energy. Cottage cheese also provides smaller amounts of B-6, panthothenic acid, thiamin, niacin and folate.

Low in Salt and Preservatives

Cottage cheese is a fresh milk product, making it low in additives and preservatives. It also is low in sodium, making it a healthy food for people with high blood pressure or those at risk of heart disease.

Health Benefits Source: http://www.livestrong.com/article/467384-what-are-the-health-benefits-of-eating-cottage-cheese/

Homemade Organic Cottage Cheese Recipe

Makes about 2 cups

  • 1 gallon organic skim milk
  • 3/4 cup distilled organic white vinegar
  • 1 1/2 teaspoons sea salt
  • 1/2 cup organic half-and half-or heavy cream


Pour the skim milk into a large saucepan and place over medium heat. Heat to 120 degrees F. Remove from the heat and gently pour in the vinegar. Stir slowly for 1 to 2 minutes. The curd will separate from the whey. Cover and allow to sit at room temperature for 30 minutes.

Pour the mixture into a colander lined with a tea towel and allow to sit and drain for 5 minutes. Gather up the edges of the cloth and rinse under cold water for 3 to 5 minutes or until the curd is completely cooled, squeezing and moving the mixture the whole time. Once cooled, squeeze as dry as possible and transfer to a mixing bowl. Add the salt and stir to combine, breaking up the curd into bite-size pieces as you go. If ready to serve immediately, stir in the half-and-half or heavy cream. If not, transfer to a sealable container and place in the refrigerator. Add the half and half or heavy cream just prior to serving.

Cottage cheese can be used in so many ways… My favorite is with avocado & a topping I have available. A great breakfast or lunch, quick & simple, filling, delicious & nutritious!



Egg White Omelet with Spinach & Cottage Cheese

  • 3 large free-ranged egg whites
  • sea salt and ground pepper
  • 1 teaspoon olive oil (1st press, cold press, extra virgin)
  • 1 cup packed organic baby spinach
  • 1/4 cup low-fat cottage cheese
  • 2 tablespoons grated Parmesan

In a medium bowl, whisked together the egg whites and 1 tablespoon of water. I seasoned with salt and pepper and set the whites aside.

Next, place olive oil in a nonstick omelet pan (8″ skillet), on medium-high heat. Add  spinach, salt and pepper, and saute it until it wilted and tender (1 minute). Add egg whites and cook evenly, use a flexible heatproof spatula to lift the edges of the omelet to let the uncooked whites run underneath.

Once the eggs were cooked (about 2 minutes), add cottage cheese on top of the omelet, sprinkled it with the Parmesan, and add more season if desire. Slide the omelet onto plate carefully, folding it over itself by tipping the skillet. What a great Sunday Brunch meal along with sprouts and some fresh juice or organic coffee!


I’ve yet to make this delicious recipe because I need to find or improvise on a few of the ingredients… it’s my favorite Indian dish!   http://thechefandherkitchen.blogspot.gr/2012/04/palak-paneer-cottage-cheese-in-spinach.html

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