COTTAGE CHEESE SNACK >> sweet & savoury option!

Aug 21, 2020

Cottage cheese is a "love it or hate it" food! When reviewing food choices with clients, I always giggle at the many faces people make at the idea of eating cottage cheese. A client either smiles with delight at the reminder that cottage cheese is an excellent protein choice or makes a sour face and remarks that they just don't love the texture.

If you're a cottage cheese lover like me, you may consider it the food equivalent to a little black dress. It's a convenient and versatile protein-staple that I almost always have in my fridge.

Cottage cheese is rich in a specific protein called casein protein. Casein protein digests more slowly than other forms of protein meaning you feel full for a very long time! This is one of many reasons I love choosing cottage cheese as an afternoon or bedtime snack.

The slow digesting properties of casein bridge the time gap between lunch and dinner when enjoyed as an afternoon snack. If you find yourself waking up in the middle of the night from a low blood sugar, a snack rich in fibre-filled carbs and slow-digesting protein like the casein in cottage cheese can ensure you stay asleep until your morning alarm!

Cottage cheese is a versatile ingredient that you can enjoy it savoury or sweet depending on your preferences. Below you will find a sweet and savoury option to suit your taste buds!

I like to combine dry curd cottage cheese and regular cottage cheese to create a thicker concoction but feel free to opt for the regular version. I've highlighted the difference below:

  • DRY CURD COTTAGE CHEESE:
    • higher in protein per serving
    • lower in carb 
    • low lactose
    • low in sodium
    • no liquid
  • REGULAR COTTAGE CHEESE
    • lower in protein per serving
    • higher in carb 
    • some lactose
    • high in sodium
    • more liquid

I like using a combo of the two to obtain a higher protein mixture that is thicker than eating the regular cottage cheese alone.


 

SAVOURY COTTAGE CHEESE


INGREDIENTS

  • 1/2 cup (125g) 1% cottage cheese
  • 1/4 cup (55g) dry curd cottage cheese
  • 1/4 cup (30g) grated cheddar
  • 1/4 cucumber (100g), diced
  • 1 tbsp dill, finely chopped

TIP: for an energizing, pre-workout snack try spreading the mixture on 2-3 Wasa Crackers. The addition of carbs will give you energy for your workout!

CALORIES: 278  l   CARBS: 11g    l  FAT: 11g  l   PROTEIN: 33  l   FIBRE: 1g


SWEET COTTAGE CHEESE

INGREDIENTS

  • 1/2 cup (125g) 1% cottage cheese
  • 1/4 cup (55g) dry curd cottage cheese
  • 1 cup (140g) berries
  • 2 tablespoon (15g) pumpkin seeds

CALORIES: 310  l   CARBS: 30g    l  FAT: 8g  l   PROTEIN: 30g   l   FIBRE: 4g


I WANNA KNOW!

How do you enjoy eating cottage cheese? Comment below! Snap a photo and tag me on Instagram so I can see your creation! 

 

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