Goat Milk

 

 

 

Cottage cheese is a good source of minerals such as calcium, magnesium, potassium, phosphorus, zinc, and selenium, which play a vital role in many of the body functions. The health benefits of cottage cheese include weight loss, a good supply of protein, B complex vitamins, and healthy fats.

What is 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. This curd is then pressed to squeeze out the whey or milk serum to form a big lump of curd or cheese.

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, pot cheese, paneer, queso blanco, and various others. Each of these cheeses is prepared with a different procedure and sometimes different ingredients are added. Thus, different kinds of cheeses have evolved with different flavors.

The process of preparing cottage cheese and commercial cheese is somewhat similar. The only difference is in the proportion of milk used to obtain the cheese.

According to the USDA National Nutrient Database, nutrients found in cottage cheese (100 g) include energy (98 kcal), carbohydrates (3.38 g), fat (4.5 g), sugar (2.6 g), protein (11.12 g), vitamin A (37 ugs), and vitamin D (21 ugs). Some trace elements found in cottage cheese include calcium, iron, magnesium, phosphorous, potassium, sodium, selenium, and zinc.

Cottage cheese is formed when casein, a milk protein, reacts with acid and coagulates. This is one of the favorite proteins for athletes, bodybuilders, sprinters, and various sports enthusiasts because casein is a very slow-digesting protein and releases energy slowly. Whey protein is also a preferred type, which is a by-product of cottage cheese. Whey is very healthy and popular amongst sports and fitness enthusiasts. It can be stored in a cool place to be used at a later time.

9 Health Benefits of Cottage Cheese

Cottage cheese provides many health benefits, which are listed below:

Rich in Protein

One of the biggest benefits of cottage cheese is the high amount of casein protein found in it. It is believed that cow’s milk may contain the highest amount of casein protein among various kinds of milk. The amount of protein contained in cottage cheese is ideal for vegetarians in supplying them with the required amount of daily protein. Cottage cheese does not require any amount of cooking and it can be consumed directly. A study cited in JAMA Network shows that drinking milk provides excess energy in some children.

Good For Pregnant Women

Cottage cheese is recommended for pregnant women along with athletes due to various essential nutrients found in it. They need calcium and cottage cheese is a very good source of it. Cottage cheese also contains phosphorus, an important element found in bones, which is also recommended during pregnancy.

Rich in B-complex Vitamins

B-complex vitamins, found in cottage cheese, are helpful in various metabolic activities in our body. They include vitamin B12, riboflavin, pantothenic acid, thiamin, niacin, and folate.

• Vitamin B12 is needed for proper brain functioning and helps in absorbing iron.
• Riboflavin helps in converting carbohydrates into energy.
• Pantothenic acid acts as a synthesizer that helps in forming proteins, fats, carbohydrates, and amino acids in our body.
• Thiamin helps in converting sugars into energy in the pyruvate dehydrogenase system.
• Niacin plays an important role in digestion, energy production, and cholesterol reduction.
• Folate helps in fetal development in pregnant women, producing red blood cells, and keeping the heart healthy.

Strengthen 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 may include bone strengthening and weight loss. The amount of calcium in cottage cheese is 8% of the daily recommended value. Calcium may help in building strong bones throughout childhood and adulthood. Eating calcium-rich foods during pregnancy and later years is helpful, especially in the prevention of osteoporosis. It also helps the nervous system in sending nerve impulses.

Help Maintain Blood Sugar Levels

Cottage cheese help reduce blood sugar levels. Many recommend it as one of the best snacks to have for people with diabetes. In a study conducted by a team of researchers from the University of Minnesota, USA, and published in the Nutrition and Metabolism Journal, men who ate 25 grams of cottage cheese with 50 grams of sugar had 38% lower blood sugar afterward, compared to those who consumed sugar alone.

Improve Biological Functions

Zinc found in cottage cheese is about 4% of the daily recommended value. In the human body, it is found in the brain, muscles, bones, kidneys, liver, prostate, and eyes. It helps in the metabolism of DNA and RNA. Zinc is one of the trace elements whose presence in our body helps in improving the immune system and digestion. It is also useful for relieving stress and anxiety, curing night blindness, improving ocular health, preventing appetite loss and prostate disorder, and fighting various infections. Moreover, it acts as an antioxidant too.

Improve Digestion

Cottage cheese contains phosphorus, which can play a major role in the formation of DNA and RNA. It is a major component in forming bones along with calcium. Phosphates may also help in digestion, excretion, and in the production and extraction of energy in the cells. A 2012 study shows that moderate intake of cottage cheese along with other fruits, vegetables, vegetable oils, and whole grains is effective in achieving and maintaining weight loss.

Have Antioxidant Properties

Selenium is a trace element found in cottage cheese. It is required in very small quantities, not more than 50 mcg to 70 mcg in adults. Selenium is useful as an antioxidant that protects cells and DNA from damage.

Cholesterol Levels in Cottage Cheese

The level of cholesterol in cottage cheese depends upon the type of milk used for preparing it. If whole milk is used for cheese preparation, the cholesterol content would be higher (33 mg per cup) as compared to low-fat milk (10 mg per cup) or no fat milk (4 mg per cup). So, if you are health conscious, use low-fat versions of cottage cheese to avoid extra fat intake and excessive cholesterol.

 

 

 

Take a look at this energizing Ramadan recipe, and it might see you through the upcoming month of fasting.

Fatayer are found across the Middle East, filled with spinach, cheese and sometimes meat, and they’re not dissimilar to mini pizzas. You will find them in almost every household during Ramadan, for breaking fast.

 

This recipe requires 60 mins Preparation & Cooking time. Serves Makes 22.

 

Ingredients:

• 65g soft goats cheese#ad
• 3 x 145g packs pizza base mix
• 1 tbsp olive oil
• 1 red onion, finely diced
• 300g baby spinach, roughly chopped
• 2 tbsp honey
• 2 tbsp sumac or ½ lemon, zested
• 60g pine nuts (optional)
• 2 tbsp balsamic vinegar
• 1 medium egg, beaten

 

Directions:

• Make up the pizza base mixes to pack instructions. Knead for 5 mins until smooth, then divide into 22 equal pieces (about 30g each). Shape into balls and transfer to lined baking trays. Set aside in a warm place for 10 mins.
• Meanwhile, heat the oil in a large frying pan over a medium heat. Fry the onion for 5 mins, then add the spinach and stir to wilt. Add the remaining ingredients, apart from the cheese and egg, and stir well. Cook over a medium-high heat for 5-6 mins until most of the liquid has disappeared, then remove from the heat and set aside to cool slightly.
• Preheat the oven to gas 6, 200°C, fan 180°C. Roll a dough ball into an oval about 10cm long, then spoon 1 tbsp filling into the centre, leaving a border around the edge. Firmly pinch together the sides at each end to create a boat shape, then transfer to a lined baking tray. Repeat with the remaining dough and filling.
• Crumble the cheese#ad over the fatayer and brush the edges with beaten egg. Bake for 16-20 mins until golden, then serve.

 

Freezing and defrosting guidelines:

• In order to enjoy optimum flavour and quality, frozen items are best used within 3 months of their freezing date.
• Freeze the dough only. Not suitable for freezing once baked

 

 

 

Sweet, tangy and earthy flavors combine in this delicious vegetarian lentil stew.

Walnuts add texture and crunch to this dish. Pair them with goats’ cheese and a drizzle of olive oil.

This recipe requires less than 30 mins Preparation time, 30 mins to 1 hour Cooking time, Serves 4.

 

Ingredients:

• 100g/3½oz soft goats’ cheese #ad
• 2 tbsp olive oil
• 1 onion, finely chopped
• 1 carrot, peeled and finely chopped
• 1 celery stalk, finely chopped
• 1 garlic clove, crushed
• 1 bay leaf
• few sprigs oregano
• 300g/10½ oz Spanish pardina lentils or other green lentils
• 600ml/20fl oz fresh vegetable stock
• 2 ripe vine tomatoes, skins removed and chopped
• 75g/2½oz caster sugar
• handful shelled walnuts #ad

 

For the dressing

• 3 tbsp olive oil
• 1 tbsp sherry vinegar
• ½ tsp finely chopped chives
• ½ tsp finely chopped mint

 

Directions:

• Heat the olive oil in a sauté pan over a medium-low heat and gently fry the onion, carrot and celery for 15 minutes, or until soft. Add the garlic and fry for another minute, then add the bay leaf, oregano and lentils. Pour in the stock and add the tomatoes. Bring to the boil, then cover and simmer for 30–35 minutes, or until the lentils are starting to break down and make a lovely thick sauce.
• Meanwhile, line a baking tray with baking paper. Put the sugar in a pan with 2 tablespoons of water and dissolve over a low heat. Bring to the boil and cook for 4–5 minutes, or until you have a golden-brown caramel, then add the walnuts and mix together to coat. Tip the walnuts onto the prepared tray and leave to cool.
• To make the dressing, mix the ingredients together in a bowl.
• To serve, spoon the lentils into four warmed bowls, add a scoop of goats’ cheese #ad to each bowl, then top with the caramelised walnuts and some dressing.