Cottage cheese has made a remarkable comeback as the latest social media sensation, and it’s actually a positive development. Nowadays, cottage cheese is being blended to create high-protein ice cream, cookie dough, and queso, making it a hot commodity. But are these viral substitutions really healthier? Some of us remember when cottage cheese was the go-to diet food in the ’70s but lost its popularity in the ’90s. Perhaps it was associated with our mothers’ diet food, especially with the rise of gut-healthy yogurt, that caused cottage cheese to take a backseat. However, in recent years, the introduction of probiotic and artisanal cottage cheese products have revitalized this old friend. Cottage cheese is affordable, convenient, and supplies the protein we need.
Registered dietitian nutritionist (RDN) Carolyn O’Neil shares her perspective on the resurgence of cottage cheese. She loves that cottage cheese is making a comeback because it is a great source of protein, with 12 to 14 grams per half-cup serving. Additionally, it comes in various fat levels, including fat-free, 1%, 2%, and 4%, so it also offers different calorie options. O’Neil emphasizes that cottage cheese contains both calcium and phosphorus, which are vital minerals for bone health. However, she notes that cottage cheese tends to be high in sodium, so if it is consumed in large amounts, it might be wise to opt for low-sodium alternatives.
Nutrition experts weigh in on the cottage cheese swaps that have gone viral. A new generation of protein enthusiasts has created innovative twists on cottage cheese recipes, using platforms like TikTok and Instagram to share them with thousands of hungry viewers. RDN Amy Gorin, owner of Plant Based with Amy and Master the Media, compares cottage cheese protein cookie dough to traditional Toll House edible cookie dough. She highlights the benefits of the higher-protein, lower-calorie cottage cheese option, such as providing 8 grams of satiating protein per serving, lower carb and sugar content, gluten-free ingredients, and no added sugar if a sugar-free protein powder is used. However, Gorin advises moderation because the cottage cheese cookie dough is still a dessert with 168 calories per serving. Additionally, she mentions that certain individuals may experience stomach upset from the erythritol in the Lily’s chocolate chips. Despite these considerations, Gorin prefers the protein cookie dough due to her gluten-free diet and her preference for Hu’s no-added-sugar chocolate chips.
Nutrition writer Joyce Hendley, who has always been an advocate of cottage cheese from her days as a recipe developer with Weight Watchers, provides insights on cottage cheese ice cream. Cottage cheese ice cream is a significant improvement in terms of protein content, with 25 grams compared to only 6 grams in Haagen-Dazs Vanilla Bean ice cream (equivalent to a 3-ounce portion of chicken breast). It also offers more calcium, making it a treat with desirable benefits. Furthermore, using cottage cheese significantly reduces saturated fat compared to regular ice cream, with a negligible amount instead of a not-so-healthy 13 grams. Hendley emphasizes that cottage cheese has a similar taste and smooth texture to cream cheese when blended thoroughly, making it a fantastic addition to recipes like cheesecake. By replacing cream, butter, and egg yolk with cottage cheese, it reduces saturated fat and cuts down on calories. Hendley explains that traditional Alfredo sauce packs 589 calories, while the cottage cheese alternative is much lower in fat and sodium, with only 4 grams of saturated fat and 459 milligrams of sodium compared to 8 grams and 1,580 milligrams, respectively. The American Heart Association recommends consuming less than 2,300 milligrams of sodium daily, with an ideal limit of less than 1,500 milligrams for most adults.
Cottage cheese toast is a simple yet delicious option where cottage cheese is spread on toast, with avocado sometimes added, and topped with either savory or sweet ingredients. O’Neil approves of this combination and enjoys cottage cheese as a topping on toast for a quick breakfast or lunch. Another idea is to spread pasta sauce on a toasted English muffin, add small curd 2% cottage cheese, sprinkle Italian seasoning, and heat it in a toaster oven or under the broiler for a few minutes to create a mini pizza. This mini pizza delivers a good source of protein with less fat than other cheeses.
In conclusion, cottage cheese has successfully reinvented itself thanks to the power of social media. With its affordability, convenience, and high protein content, it has become a favorite among nutrition experts and a star on various online platforms. These swaps involving cottage cheese have brought unique twists to traditional recipes, offering healthier alternatives with reduced fat, calories, and sodium. Whether it’s protein cookie dough, ice cream, cheesecake, or toast, cottage cheese adds a burst of creativity, flavor, and nutrition to these dishes. So, go ahead and embrace the cottage cheese trend!
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