Cottage Cheese

Cottage Cheese

Cottage cheese is prepared by boiling and curdling milk with the help of acidic substances such as lime or vinegar.As the milk boils,it starts to curdle,forming lumps of curd.
Cheese is a milk product that is made in a number of different ways and can be purchased in different forms depending on the milk and fat content.The different types of cheese include hoop cheese,farmer cheese,paneer and various others.

Nutrition Values:

Cottage cheese is formed when casein ,milk protein,reacts with acid and coagulates.This is one of the favorite proteins for athletes,bodybuilders because casein is a very slow digesting protein and releases energy slowly.

Nutrients Values
water 79.79
Energy 98
Protein 11.12
Total Lipid 4.3
Carbohydrates 3.38
Fiber 0
Sugars 2.67
Calcium 83
Iron 0.07
Magnesium 8
Phosphorus 159
Potassium 104
Sodium 315
Zinc 0.4
Vitamin C 0
Thiamine 0.03
Riboflavin 0.16
Niacin 0.1
Vitamin B-6 0.05
Vitamin B-12 0.43
Vitamin D 3
Fatty acids 1.72
Cholesterol 17

Health benefits of cottage cheese:

1.Anti-cancer potential:
Calcium and vitamin D found in dairy products,especially in cottage cheese may help to reduce the risk of cancer.

2.Rich in protein:
The amount of protein contained in cottage cheese is ideal for vegetarians in supplying them with the required amount of daily protein.

3.For pregnant women:
Cottage cheese is recommended for pregnant women along with athletes due to various essential nutrients found in it.Cottage cheese also contains phosphorus an important element found in bones,which is also recommended during pregnancy.

4.Rich in B-complex vitamins:
B-complex vitamins found in cottage cheese are helpful in various metabolic activities in our body.
Vitamin B 12: is needed for proper brain functioning and helps in absorbing iron.
Riboflavin: helps in converting carbohydrates into energy.
Thiamine : helps in converting sugars into energy in the pyruvate dehydrogenase system.
Niacin : plays an important role in digestion,energy production and cholesterol reduction.

5.Strengthens bones:
Calcium is one of the major elements associated with milk and milk products such as curd or cottage cheese.The benefits of calcium-rich foods include bone strengthening and weight loss.

6.Prevents strokes:
Cottage cheese contains potassium,which acts as a fluid-balancing element in the body and is an important component in neural activities of the muscle and brain.It also helps in relieving muscle cramps.

7.Improves digestion:
Cottage cheese contains phosphorus which plays a major role in the formation of DNA and RNA.It is a major component in forming bones along with calcium.

Side effects of cottage cheese:

Side effects may be temporary,but if you frequently consume cottage cheese serious problems may occur as it contains sodium.It may cause serious problems such as high blood pressure,increased risk of heart attack and stroke.

Fun facts of cottage cheese:

1.The cheese got its name because it was made in cottages from milk leftovers after creating butter.
2.The first cottage cheese dates back to the year 1831.

How to buy and store cottage cheese?

1.Cottage cheese can be successfully stored in the refrigerator .You should best consume cottage cheese within a maximum of four days after you purchase it.

Dishes using cotton cheese and their nutrients:

Cotton cheese cutlets:


1.1 cup boiled and mashed potatoes.
2.1 cup grated paneer (cottage cheese)
3.2 tbsp chopped coriander
4.4 to 6 green chillies,finely chopped
5.1/2 cup chopped onions
6.1 cup cabbage,finely chopped.
7.3 bread slices
8.Salt to taste.
9.1 cup plain flour
10.Bread crumbs
11.Oil for deep frying


1.Soak the bread slices in water for 2 minutes and then squeeze out the water.
2.Combine the potatoes,cheese,coriander,chillies,onions,cabbage,bread slices,salt and mix well.
3.Shape into 4 cutlets.
4.Mix the flour in cup of water to make a smooth batter.Dip the cutlets in and deep fry in oil.Drain on the absorbent paper and keep aside.
5.If required grill them over a charcoal or electric barbeque.
6.Serve hot.

Nutrients Values
Energy 199 calories
Protein 6.2g
Carbohydrates 13.4g
Fiber 0.3g
Fat 13.4g
Cholesterol 0 mg

Cottage cheese, tomato chutney and sandwich:


1.1/2 cup grated paneer.
2.1/4 cup finely chopped tomatoes.
3.4 tbsp green chutney
4.4 whole wheat bread slices
5.Salt to taste
6.2 tsp butter.


1.Combine the paneer,tomatoes,salt in a deep bowl and mix well.
2.Divide the filling into 2 equal portions and keep aside.
3.Apply 1/2 tsp of butter and 1 tbsp of green chutney on each bread slice and keep aside.
4.Place one bread slice on a flat,dry surface witth the buttered chutney side facing upwards.
5.Spread a portion of the filling on the bread and sandwich it using another bread slice with the buttered chutney side facing downwards.
6.Serve immediately.

Nutrients Values:

Nutrients Values
Energy 171 calories
Protein 5.8g
Carbohydrates 7.5g
Fiber 1.1g
Fat 13.1g
Cholesterol 7.5mg
Sodium 30.6mg

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