Cottage cheese on a diet: what product to eat and what can be prepared from it

The history of cottage cheese goes back several centuries. This product was well known in Ancient Rome and Rus'. Mention of him was found even in Hindu scriptures about Krishna. The reasons for the popularity of cottage cheese lie in its composition and the benefits that its regular use brings. However, like most types of dairy products, it can have different fat content and structure. This should be taken into account when preparing dietary dishes from cottage cheese.

Types of cottage cheese

Depending on the production method, cottage cheese is:

• acid-rennet - obtained from pasteurized milk using lactic acid and rennet (this is a digestive enzyme from the stomach of calves that quickly curdles milk without souring);
• acidic - obtained from pasteurized whole or skim milk under the influence of only lactic acid (the milk is pre-fermented);
• separate - first you get low-fat cottage cheese, which is then mixed with cream (this way you can get cottage cheese of any fat content). For example, this is how soft dietary and peasant cottage cheese is obtained.

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Curd casserole PP in the microwave

Don't know how to start your morning with proper nutrition? Why not start it off with a quick recipe for dried fruit casserole. This is just a great option if you don't have time to prepare breakfast.

• 1 pack of low-fat cottage cheese.
• 30 grams of oatmeal or a mixture of oats if desired.
• 1 egg.
• A little raisins or dried apricots. Dates are also suitable, then you can even do without a sweetener, since they are very sweet.
• Honey or any other sweetener of your choice.

Then everything is simple as hell - mix all the ingredients and put it in the microwave for 5 minutes! A delicious and simple breakfast is ready!

Curd dishes: benefits and harms on a diet, weight loss and proper nutrition

In the tides of modern stores and hypermarkets, you can most often find the following varieties of this fermented milk product:

• low fat (0%);
• low-fat (1.8%);
• classic (4-18%);
• fat (19-23%).

Expert opinion

Taisiya Galushina

general practitioner, nutritionist, transfusiologist, expert of the Gercules.fit project

When following a diet, you should consume cottage cheese with a fat content of up to 5%. The minimum percentage of fat prevents the normal absorption of calcium (vitamin D); a large amount of phospholipids and lecithin are lost. Products with 0% fat content are a dummy, since they do not contain fat-soluble vitamins.

Fat cottage cheese is more balanced. It contains retinol and tocopherol, which are not present in the low-fat variety. However, the high fat content (more than 50%) does not allow its use during the period of losing excess weight. In addition, this product is contraindicated in a number of pathologies.

The harm and benefits of cottage cheese are determined by its chemical composition. It contains:

• vitamins;
• enzymes;
• nutrients;
• lactose and galactose.

The proteins contained in cottage cheese are easily digestible. The fermented milk product is quickly digested without burdening the digestive system. This happens thanks to tryptophan, which helps normalize the gastrointestinal tract.

Nutritionists recommend introducing cottage cheese into the diet, but only with strict adherence to its fat content. This product is a mandatory element of the diet of diabetics. And these are not all of its beneficial properties.

He is capable of:

• improve the condition of teeth, hair and nail plates;
• increase stress resistance;
• maintain normal hemoglobin levels;
• stabilize the functioning of the visual organs;
• speed up metabolism;
• restore intestinal microflora;
• normalize the functioning of the nervous system.

Curd products have a positive effect on the reproductive functions of women and increase testosterone levels in men, thanks to the selenium and zinc they contain.

Their consumption leads to a decrease in the level of bad cholesterol and a reduction in the risk of atherosclerosis. The nutrients contained in cottage cheese strengthen the heart muscle and thin the blood, preventing blood clots.

Nutrition experts recommend consuming this fermented milk product with almost any diet. However, if previously it was believed that it could be eaten even at night, recent studies have revealed the presence of a high insulin index.

Expert opinion

Taisiya Galushina

general practitioner, nutritionist, transfusiologist, expert of the Gercules.fit project

Cottage cheese causes a very large release of insulin, although it has a low glycemic index and contains virtually no carbohydrates. That is, cottage cheese slightly increases blood sugar, but there is still a strong insulin response. This is a very important point, especially if you want to burn fat, because insulin interferes with weight loss. If you want to achieve good results, then when planning your diet you need to take both indicators into account, since each is important in its own way.

If we talk about harm, then first of all the product is contraindicated for people with lactase deficiency. In some older people, the casein contained in cottage cheese causes swelling. An expired product can cause serious poisoning.

This is interesting! Cottage cheese contains casein, a protein that accelerates muscle growth, so this product is included in the diet of all professional athletes.

Cookie

For cooking you will need the following products:

• 200 g cottage cheese;
• 200 g oatmeal;
• 1 egg;
• 50 g raisins;
• 1 tsp. baking powder;
• ground cinnamon, vanillin;
• vegetable oil.

Cooking method:

1. Wash and dry the raisins. Grind if necessary.
2. Combine cottage cheese with oatmeal. Add baking powder, raisins, egg, vanilla and cinnamon. Mix thoroughly and set aside for 15 minutes.
3. At this time, cover a baking sheet with baking paper and grease with vegetable oil. Preheat the oven to 180°C.
4. Wet your hands with cold water. Roll out small balls of dough, place on a baking sheet and flatten slightly until they are shaped like round oatmeal cookies.
5. Cook for 25 minutes.

Before serving the cookies, they need to be cooled. The next day it becomes even more delicious.

What does fermented milk product go with?

To increase the nutritional value of the product, nutritionists recommend combining it with other ingredients. Among them it is worth noting:

1. Honey. The beekeeping product has a valuable composition and is an excellent prevention of any colds and viral diseases. Cottage cheese with honey can eliminate the symptoms of toxicosis, alleviate pulmonary and cardiovascular pathologies, and normalize metabolism. However, you need to remember the high calorie content of honey and use it in small quantities.
2. Fruits and berries. A natural source of fiber in combination with cottage cheese can improve performance, stimulate serotonin synthesis and lower bad cholesterol levels. The best choices would be apples, pears and plums.
3. Dairy products. Yogurt, sour cream and kefir in combination with cottage cheese are often used during fasting days. This combination stimulates cleansing of the body.
4. Vegetables and greens. Curd cheese is often used as an ingredient for salads. Soft varieties and greens are used to make savory pastes.

The most popular ingredients, like raisins and bananas, are best left until you exit the diet. The benefits of these products are enormous, but the caloric content is also high.

Glazed cheese curds

Required Products:

• 500 g low-fat cottage cheese;
• 100 g dark chocolate;
• 300 g cherries;
• 1 tsp. agar-agar;
• 2.5 tbsp. l. fructose;
• vanillin.

Cooking method:

1. Combine cottage cheese, fructose, vanillin. Mix thoroughly or beat with a blender.
2. Melt the chocolate in the microwave or in a water bath. Stir regularly (otherwise it may overheat and curdle). Coat the inside of the muffin tins with chocolate and place in the freezer.
3. Grind the berries using a blender.
4. Take out the molds and make sure the chocolate has set. Fill them with cottage cheese one third or half, put berry puree and cover with curd mass. Place in the freezer for 10 minutes.
5. Coat the top with chocolate and put it back in the refrigerator. In 15 minutes the cheesecakes will be ready.

The delicacy can be stored in the refrigerator and used as a PP dessert.

Recipes for dishes and cottage cheese desserts: what you can do on a diet

Low-calorie cottage cheese dishes are not only healthy, but also tasty. The main thing is to cook it correctly.

Dessert with dried apricots in the oven

Cottage cheese is one of the most popular desserts that can be served with tea even for small children.

1. Cottage cheese 0.5% – 500 gr.
2. Dried apricots – 50 gr.
3. Egg – 1 pc.
4. Semolina – 60 gr.
5. Sour cream 15% – 40 gr.

Preparation step by step:

1. Wash and steam dried fruits.
2. Cut them into small pieces.
3. Beat an egg into the cottage cheese, add semolina and a pinch of salt.
4. Mix the mixture with dried apricots.
5. Place the curd mixture into a greased pan and spread sour cream on top.
6. Place in the oven for 40 minutes (180°C).

Serve the casserole with berry sauce or fruit low-fat yogurt.

With honey

Even during a diet, you want to please yourself with something tasty. The solution would be a light curd dessert with honey and oatmeal.

1. Oatmeal – 150 gr.
2. Honey – 20 gr.
3. Vegetable oil – 20 ml.
4. Baking powder – 5 gr.
5. Cottage cheese 0.5% – 350 gr.
6. Low-fat yogurt – 40 gr.
7. Eggs – 2 pcs.
8. Cherry – 100 gr.
9. Vanillin.

Preparation step by step:

1. Grind the oatmeal in a blender, add honey, butter and baking powder.
2. Separate the yolks and whites, beat the latter into a foam.
3. Mix the yolks with cottage cheese, vanilla, yogurt and oatmeal-honey mixture.
4. Gently fold in the whites.
5. Place in a mold and bake in the oven for 40 minutes at 180-190°C.

In addition to cherries, you can use any fruit or berries, except bananas. You can consume this dessert during a diet only in the first half of the day.

Interesting! To obtain a soufflé structure, the cottage cheese can be rubbed through a sieve several times.

Curd dessert without baking

A dietary analogue of cheesecake will definitely appeal to those with a sweet tooth who have to limit themselves.

1. Cottage cheese 0.5% – 500 gr.
2. Low-fat yogurt – 300 ml.
3. Sugar – 30 gr.
4. Vanillin.
5. Gelatin – 20 gr.
6. Berries (strawberries, raspberries).
7. Fruits (apple, orange, pear).

Preparation step by step:

1. Mix cottage cheese, sugar, yogurt and vanillin in a blender.
2. Pour gelatin with boiled water according to the instructions until completely dissolved, leave it for a quarter of an hour.
3. Boil 120 ml of water, mix with gelatin and strain.
4. Send the resulting solution to the cottage cheese and mix everything again with a blender at low speed.
5. Place chopped fruits and berries in several small molds or one large one.
6. Pour the curd-gelatin mixture over everything and place in the refrigerator for 2 hours.
7. Garnish with fresh strawberries before serving.

Bean salad

Cottage cheese dishes are not only desserts. This product can be used to prepare hot dishes, cookies, and vegetable salads.

1. Canned beans (red) – 200 gr.
2. Soft cottage cheese 0.5% – 200 gr.
3. Arugula – 200 gr.
4. Sweet pepper – 2 pcs.
5. Garlic – 2 cloves.
6. Sour cream 15% – 10 gr.
7. Greenery.
8. Spices.

Preparation step by step:

1. Place the beans in a colander, rinse and place in a salad bowl.
2. Add arugula and diced peppers there.
3. Chop the greens, pass the garlic through a press.
4. Mix everything with sour cream and cottage cheese and season the salad with thick sauce.

This salad will be an excellent alternative to a light dinner.

Cheesecakes in the oven

Syrniki are a classic breakfast option, well known since Soviet times.

1. Cottage cheese 0.5% – 500 gr.
2. Sugar – 50 gr.
3. Cinnamon – 1 pinch.
4. Vanillin – 1 pinch.
5. Cardamom – 1 box.
6. Flour – 100 gr.
7. Egg – 1 pc.

Preparation step by step:

1. Beat the egg with sugar, a pinch of salt and spices.
2. Add cottage cheese, flour and knead until smooth.
3. Make koloboks.
4. Cover the form with parchment and place the dish in the oven (180°C) for 20-25 minutes.

Serve cheesecakes with sour cream and berry sauce.

Chocolate banana ice cream

Children will definitely love this dessert.

1. Cottage cheese 0.5% – 500 gr.
2. Bananas – 300 gr.
3. Honey – 30 gr.
4. Cocoa – 30 gr.

Preparation step by step:

1. Grind the fruits in a blender or mash with a fork.
2. Mix with cottage cheese, honey and cocoa.
3. Place the mixture in a container and place in the freezer.
4. Let the ice cream sit for 3-4 hours, every hour, stirring gently.

Serve in bowls.

Baked apples

Among all apple desserts, this type occupies a special place due to its taste and appearance.

1. Large apples – 5 pcs.
2. Cottage cheese 0.5% – 150 gr.
3. Honey – 30 gr.
4. Cinnamon.

Preparation step by step:

1. Cut off the top of the fruit, cut out the core of the apple in the form of a funnel.
2. Mix cottage cheese with honey and cinnamon and spread over apples.
3. Place the fruit in a mold, into which you first pour a little water.
4. Bake in the microwave for 5-6 minutes.

Cool before serving.

PP cottage cheese casserole in a multicooker

If you need to prepare a dish for the whole family, then it is best to make a large casserole in a slow cooker. The recipe is very simple, and the casserole itself turns out very tender and fluffy.

• 750 grams of cottage cheese. It is best to use 5% fat cottage cheese; it is ideal for the whole family.
• 6 eggs. Be sure to separate the whites from the yolks. Beat the whites separately with a pinch of salt until they form white peaks.
• Any sweetener to your taste.
• 3 tablespoons of natural yogurt or low-fat sour cream.
• 2 tablespoons cornstarch.

Mix cottage cheese, yolks, sour cream and sweetener. Mix everything carefully (you can do this with a mixer) and add the whipped whites at the end. Grease the multicooker bowl with oil and pour in our curd mixture. Set the “Baking” mode.

Expert opinions about cottage cheese

Alexey Kovalkov

One of the leading Russian nutritionists does not recommend eating cottage cheese at night. This is not due to the sugar content or calorie content, but to the high insulin index of this product. Cottage cheese eaten in the evening provokes increased secretion of insulin, which, in turn, suppresses somatotropic hormones.

Alexey Kovalkov, famous Russian nutritionist, MD. RANS, author of books, presenter of radio and TV programs

Natalya Fadeeva

Low-fat cottage cheese must be present in the diet of not only those losing weight, but also people with atherosclerosis or liver diseases. People with gastrointestinal problems need to regularly consume this fresh fermented milk product.

Natalya Fadeeva, PhD, nutritionist, endocrinologist

Read also:  Pollock or cod, which is better and healthier?

Yulia Bastrigina

Completely low-fat cottage cheese should not be eaten during a diet, explains a Nutrilite expert. It will not give you a feeling of fullness and can lead to subsequent “eating.” It is necessary to choose products with a low fat content.

Yulia Bastrigina, doctor, nutritionist of the personal weight control program Bodykey (Nutrilite)

Syrniki

Ingredients:

• 150 g soft cottage cheese in a briquette;
• 2 tbsp. l. rice flour;
• 1 egg;
• 1 tsp. butter or coconut oil;
• sweetener (optional).

Cooking method:

1. Mix cottage cheese with egg and sifted flour. Add sweetener if necessary.
2. Heat coconut oil or butter in a water bath. Add to the dough and mix again.
3. Spoon the dough onto a non-stick frying pan. To cover with a lid.
4. When the cheesecakes are browned, turn them over to the other side and fry until done with the lid open.

You can serve cheesecakes with sour cream, honey, melted dark chocolate, and fresh berries.

Main conclusions

For those who want to lose weight, cottage cheese will be a good helper. It will not only prevent you from breaking down, but will also make up for the deficiency of useful nutrients:

1. Cottage cheese is rich in amino acids, vitamins and enzymes.
2. It has a beneficial effect on the digestive and nervous system, the functioning of the heart and blood vessels.
3. It can be safely used by diabetics, young children and the elderly.
4. The product cannot be included in the diet of people with lactose intolerance.
5. Cottage cheese that has expired can cause serious poisoning.
6. For weight loss purposes, a product with a low fat content (no more than 4%) is suitable.
7. Cottage cheese can be used in preparing salads, desserts, baked goods and hot dishes. It goes well with both berries and fruits, as well as vegetables.
8. You can prepare cottage cheese dishes in the oven, slow cooker or microwave.

Recipes for dietary dishes made from cottage cheese are very variable. You can add and replace any ingredients. The main thing is not to go beyond calorie limits.

Share the best recipes for light dishes made from low-fat cottage cheese, as well as your stories of successful weight loss.

How to cook a diet cottage cheese casserole in the oven

Here's another great dietary recipe made from soft cottage cheese.

• 350 grams of soft cottage cheese. If this is not the case, then it is better to grind regular cottage cheese.
• 2 tablespoons of sour cream. We use low-fat sour cream - 10% sour cream is ideal. You can also replace it with natural yogurt.
• 1 egg.
• 2 tablespoons semolina + 1 tablespoon cornstarch. This is what we use instead of flour in this recipe.
• 1 teaspoon baking powder.
• Any sweetener to your taste.

Mix cottage cheese, egg and sour cream in a container. Add sweetener. Then add bulk ingredients (semolina, starch and baking powder). Let it brew for 10 minutes and put it in the oven, preheated at 180 degrees, for 45 minutes. The calorie content of this dish is only 127 calories per 100 grams! And there are as many as 12 grams of protein!

Photo: instagram/semeinaya_trapeznaya

Diet pie with apples and kefir

An excellent dietary dish can be prepared using rice flour.

So, you will need:

• 200 grams of rice flour. This type of flour is very useful because it contains vegetable protein, which is rich in amino acids.
• 150 ml kefir. Use low-fat kefir.
• 110 ml yogurt. We take natural yogurt without added sugar or other additives.
• Natural sweetener. You can use agave or Jerusalem artichoke syrup.
• 350 grams of apples. Wash, peel, cut into cubes. You can leave some apples to cut into slices and put on top of the pie.
• A packet of baking powder.