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5 healthful delights based on cottage cheese
Table of Contents
1. The Quark – essential details
The Quark, also known as white curd, results from the souring of milk. Owing to its high nutritional value, it is a valuable dietary component. Depending on the fat content, it is categorized as lean, semi-fat, and fat (K. Siemianowski, J. Szpendowski 2014). It can be used in various dishes – both sweet and savory. The Quark is an excellent choice for desserts, omelettes, or sandwich spreads.2. Cottage cheese protein – health benefits
Cottage cheese protein is a valuable source of full-value protein (approximately 19 g of protein is found in 100 g of product) that aids in muscle regeneration after physical exertion, participates in the production of enzymes and hormones, and also affects the body's immune system. Cottage cheese protein contains essential exogenous amino acids such as leucine, lysine, and valine, which are used for the synthesis of structural proteins and biologically active proteins like enzymes and hormones. Additionally, cottage cheese is a valuable source of many beneficial minerals, including calcium, which is essential for many processes, such as proper functioning of the bone system.3. Nutritional value of selected curd cheeses per 100 g of product (H. Kunachowicz et al., 2016)
Low-fat cheese: – energy: 99 kcal, – protein: 19.8 g, – carbohydrates: 3.5 g, – fats: 0.5 g, – calcium: 96 mg, – vitamin D: 0.04 µg. Semi-fat cheese: – energy: 133 kcal, – protein: 18.7 g, – carbohydrates: 3.7 g, – fats: 4.7 g, – calcium: 94 mg, – vitamin D: 0.08 µg. Full-fat cheese: – energy: 176 kcal, – protein: 17.7 g, – carbohydrates: 3.5 g, – fats: 10.1 g, – calcium: 88 mg, – vitamin D: 0.17 µg.4. Five healthy recipes for desserts based on cottage cheese
Preparation time: 10 minutes List of ingredients (per 1 serving): – cottage cheese – 2 pieces (60 g), – natural yogurt – 3 tablespoons (75 g), – oat flakes – 2 tablespoons (20 g), – banana – one piece (120 g), – peanut butter – 1 tablespoon (10 g), – walnuts – 1 tablespoon (10 g), – erythritol – 1 tablespoon (10 g). Preparation step1. Place cottage cheese, natural yogurt, and erythritol in a bowl and mix to a smooth consistency. 2. Peel the banana and cut it into pieces. Chop the walnuts. 3. Line the bottom of the bowl with some banana pieces, pour in half of the cottage cheese mixture, sprinkle 1 tablespoon of oat flakes and half of the chopped walnuts on top. 4. Then, place some banana pieces, the cottage cheese mixture, and then the remaining bananas. 5. Sprinkle the whole thing with oat flakes and walnuts, and drizzle with peanut butter. Nutritional value (1 serving): – energy: 415 kcal, – protein: 22.1 g, – fat: 16.4 g, – carbohydrates: 49.7 g, – dietary fiber: 5.9 g.5. Protein-coconut-strength spheres
Preparation time: 10 minutes + 30 minutes of cooling Ingredients (for 4 pieces): low-fat cheese – 4 slices (120 g), natural yogurt – 2 tablespoons (50 g), coconut flakes – 3 tablespoons (18 g), walnuts – 1 tablespoon (10 g), erythritol – 10 g. Preparation: 1. Transfer the low-fat cheese to a bowl, add natural yogurt, 2 tablespoons of coconut flakes, chopped walnuts and erythritol. Thoroughly mix everything with a fork. 2. Sprinkle a spoonful of coconut flakes on a plate. 3. Form 4 spheres from the prepared mixture and roll them in the coconut flakes. 4. Place the spheres in the freezer for at least 30 minutes. Nutritional information (per piece): – energy: 94 kcal, – protein: 6.7 g, – fat: 6.3 g, – carbohydrates: 3.1 g, – dietary fiber: 0.4 g.6. Healthy banoffee variation with cottage cheese
Preparation time: 25 minutes Ingredients (per 1 serving): – raw semi-fat cottage cheese – 2 pieces (60 g), – natural yogurt – 3 tablespoons (75 g), – nut butter – 2 teaspoons (20 g), – honey – 1 teaspoon (12 g), – cocoa – 1 teaspoon (5 g), – oatmeal – 3 tablespoons (30 g), – dates – 5 pieces (25 g), – banana – 1 piece (120 g), – dark chocolate – 1 piece (5 g), – erythritol – 1 tablespoon (10 g).7. Single-serving chilled cheesecake with strawberry mousse
Preparation time: 20 minutes + 120 minutes of chilling Ingredients (per 1 serving): - low-fat cheese - 4 slices (120 g), - skyr yogurt - 1/2 pack (75 g), - gelatin - 1 teaspoon (5 g), - hot water - 4 teaspoons (40 ml), - erythritol - 2 teaspoons (20 g), - strawberries - 5 pieces (50 g). Preparation: 1. Dissolve the gelatin thoroughly in hot water and let it cool for 5-10 minutes. 2. Whisk the low-fat cheese with skyr yogurt and 1 teaspoon of erythritol. Add the cooled gelatin and whisk again. 3. Transfer the mixture to a bowl and chill in the refrigerator for about 2 hours. 4. Whisk the strawberries with 1 teaspoon of erythritol. 5. To complete the dish, pour the strawberry mousse over the chilled cheesecake. Nutritional value (per serving): - energy: 247 kcal, - protein: 35.5 g, - fats: 6.8 g, - carbohydrates: 11.3 g, - dietary fiber: 1.4 g.8. Decadent chocolate and walnut dessert
Preparation time: 25 minutes Ingredients (per 1 serving): semi-fatty hard cheese 4 patches (120 g), skyr yogurt 1⁄2 pieces (75 g), peanut butter teaspoon (10 g), cocoa teaspoon (5 g), walnuts tablespoon 10 g, erythritol 2 spoons (20 g), blueberries handfull (50 g). Preparation: 1. Mix the semi-fatty hard cheese and skyr yogurt together using a fork. 2. Add peanut butter, erythritol, and cocoa to the mixture and stir well. 3. Transfer the mixture to a bowl and top it with chopped walnuts and blueberries. Nutritional value (per serving): Energy: 377 kcal, Protein: 37.1 g, Fat: 16.9 g, Carbohydrates: 22.1 g, Fiber: 3.2 g.
