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Replace yellow cheese with cottage

Replace yellow cheese with cottage

The cottage is increasingly on the list of nutritionists' nominations. With few calories and fats, he can be a close friend of his regime. "The smallest amount of fats in the cottage makes it have fewer calories, helping weight loss or weight control," notes the chief dietitian of the Diet and Health, Roberta Stella.

In addition, the famous protein whey protein found in abundance in this cheese, contains the amino acid BCAA, which is easily absorbed and helps to reduce fat and prevent muscle loss. According to nutritionist Roberto Navarro, those with high cholesterol should avoid whole milk and yellow cheeses because they are high in saturated fat.

cottage - photo Getty Images

Already choosing white cheeses with low fat content (the cottage is one of them!) have no contraindication. Next, know all the benefits of the cottage and the many ways you can put it into your diet.

Is it low in calories? What is the recommended amount?

The main concern of the regime is to know how many calories (or points) and fats have the foods that are going to be consumed. In the case of the cottage, it depends on the type of milk that was used in its manufacture.

According to nutritionist Roberto Navarro, there are two types of cottage cheese: what is made with semi-skimmed milk (2% fat) calorie value of 90 kcal for every 100 grams - one tablespoon is approximately 30 grams. The other is made with skim milk (1% fat) and has the caloric value of 70 kcal for every 100 grams.

cottage - photo Getty Images

The expert still warns of the difference between the amount of fat two types of cottage. If made with skim milk, every 100 grams has 1 gram of total fats (0.63g of saturated, 0.28g of monounsaturated and 0.09g of polyunsaturated). If made with semi-skimmed milk, they are 2 grams of total fat.

Within the Diet and Health Program Diet Points system, cottage cheese, due to its low calorie and fat content, has only 1 point per slice (30 grams). Chief food nutritionist Roberta Stella recommends 2 to 3 servings of dairy and dairy products a day and gives the hint: "You can consume that amount of cottage, also including skim milk and yogurts during the day to reach that recommendation"

cottage - photo Getty Images

Enjoy the benefits of this cheese!

Recent research has revealed that a diet low in calcium can increase the tendency to gain weight. "We should not forget that milk and dairy products are excellent sources of this nutrient," notes Nutrologist Navarro.

"Another benefit of milk and dairy products is that they contribute to a good development of the prebiotic flora in the intestine, which is responsible for intestinal health, absorption of nutrients (including calcium itself) and immune efficiency, and we must not forget the importance of calcium for bone and dental health, "says the expert. of saturated fats (fats related to the development of cardiovascular diseases). So, it is an excellent choice for health, in addition to collaborating in weight control.

How to put it in the diet? The cottage is a versatile food that can be ingested in the most different forms. It is possible to use it in various types of preparations, such as fillings for sandwiches, pies, pates and sauces, explains the nutritionist of the Diet and Health, Roberta Stella.

In addition, it can be consumed in salads , filling of pasta and salted pies (with whole pasta, whenever possible).

There are also less unusual and very tasty ways of inserting it into the diet. "It can serve as a filling in pancakes, quiches and even in desserts, such as cottage cheese with red fruits," says nutritionist Carla Fiorillo.

cottage - photo Getty Images

Aubergine lasagna with cottage cheese

Ingredients:

2 medium eggplants cut into thin strips

ground nutmeg to taste salt to taste

2 tablespoons grated Parmesan cheese

1½ cups cottage cheese

3 tablespoons chopped basil

3 tablespoons olive oil

4 medium tomatoes diced into small cubes

1 clove garlic, crushed

1 medium onion, chopped

How to prepare:

Turn the oven on at medium temperature. Cook the eggplant slices in the steamer until al dente. Reserve the eggplant on a dry cloth. In a frying pan, sauté the garlic, onion and tomatoes in 1 tablespoon olive oil. Add the basil, mix carefully and beat the salt. Remove from heat. Grease a refractory baking sheet with 1 tablespoon olive oil and cover alternately layers of eggplant, cottage cheese and tomato sauce. Finally, sprinkle the parmesan mixed with the nutmeg and drizzle with the remaining olive oil. Bake for 35 minutes or until the surface is golden brown. Serves: 8 servings Salad dressing with cottage cheese

Ingredients:

1 tablespoon chopped fresh basil

2 spoonfuls of lemon juice

1 clove garlic, crushed

3/4 cup cottage cheese

1 pinch of salt or to taste

1/2 cup (tea) chopped parsley

1/2 cup orange juice

How to prepare:

In a bowl, mix all ingredients and beat well with a hand beater for two minutes or until all ingredients are well blended. Refrigerate for 1 hour. Cup of cottage cream with blackberries and half-bitter chocolate ganache

Ingredients:

Cream:

1 cup of cottage

2 This cream is a good accompaniment to salad of leaves and vegetables. tablespoons cream

3 tablespoons skim milk

4 tablespoons blackberry jam

Beat everything in the blender and refrigerate for at least 1 hour until smooth ice cream

Ganache: 100 g half-bitter chocolate 1/2 cup light cream To prepare: 10 blueberries

Preparation: Bring the sour cream to the microwave oven or the water bath until warm, add the chocolate and leave to melt (in the micro for 40 seconds and then stir until creamy). Wait for it to cool down. In cups, sandwich the layers of cream of blackberry and chocolate. Put the blackberries on top. Serve. Now, tip the cup when the cream of blackberries is already well iced, add the warm ganache and serve, it will stay two temperatures and the chocolate will not harden in case you bring the cup to the refrigerator. Intercale layers of cream, blackberries and ganache, if you want a lighter dessert, put the chocolate just in the bottom and cover with the cream, it was good alone too

* recipes provided by nutritionist Carla Fiorillo.


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