Latest news with #CottageCheese
Yahoo
08-07-2025
- Health
- Yahoo
Greek Yogurt or Cottage Cheese? Nutrition Experts Reveal the Better High-Protein Snack
Greek yogurt is slightly richer in micronutrients, lower in lactose, and a more consistent source of probiotics, making it a great option for gut health and those with dairy sensitivities. Cottage cheese edges out Greek yogurt in protein content per serving but is notably higher in sodium, which may be a concern for those watching their salt intake. Both are nutritious, high-protein snacks that support muscle, bone, and immune health—so the 'better' choice really depends on your health goals, taste preferences, and dietary yogurt and cottage cheese are extremely popular dairy choices—both are featured ubiquitously across social media. But beyond being tasty additions to sweet and savory recipes alike, they're equally loved for their unique nutritional benefits. Although both Greek yogurt and cottage cheese are made from cow's milk and touted as high-protein, they actually offer slightly different nutrition. Each has their place and may be a better fit for certain individuals, depending on their needs. Here, we'll explore the ins and outs of Greek yogurt and cottage cheese—what makes them unique, the nutrition they offer, and which is a better choice when prioritizing protein intake. First things first, what is Greek yogurt? 'Greek yogurt is made by curdling milk and then straining it multiple times to remove a significant amount of liquid whey, to result in a thicker, creamier, and much more tart yogurt than regular yogurt. In turn, it contains less lactose and is significantly higher in protein,' shares Jamie Baham, MS, RDN, LD, registered dietitian and owner of Ladybug Baham, MS, RDN, LD, registered dietitian and owner of Ladybug Nutrition Ali McGowan, MS, RD, LDN, a Boston-based registered dietitianFor a deeper look into Greek yogurt's nutrition, here's the nutrient breakdown, according to the USDA Database: Plain Whole Milk Greek Yogurt (100 grams, around ½ cup) MacronutrientsCalories: 95 caloriesProtein: 9 grams (g)Total Carbohydrates: 5 gFat: 4.4 g Saturated Fat: 2.4 g MicronutrientsRiboflavin (Vitamin B2): 0.24 milligrams (mg), 19 percent of Daily Value (% DV)*Vitamin B12: 0.8 micrograms (mcg), 33% DVVitamin A: 38 mcg, 5% DVCalcium: 111 mg, 11% DVZinc: 0.5 mg, 5% DVPhosphorus: 126 mg, 10% DVSelenium: 9.7 mcg, 18% DVSodium: 34 mg, 2% DV Additionally, you can also expect Greek yogurt to offer plenty of probiotics. Otherwise, this nutritional analysis tells us a lot about how Greek yogurt can benefit overall health. 'It delivers high-quality protein, probiotics for gut health, and key nutrients like calcium, potassium, phosphorus, and vitamins A, B2, and B12,' explains Ali McGowan, MS, RD, LDN, a Boston-based registered dietitian. These nutrients combine to support muscle, tissue, bone, heart, immune, gut, and metabolic health. And given that Greek yogurt is lower in lactose than regular yogurt, it may be an especially smart choice for those sensitive to lactose. 'For my patients who are lactose intolerant, Greek yogurt is also a safer option when testing tolerance with yogurt, since it tends to be lower in lactose than milk, regular yogurt, and even ice cream,' shares Baham. 'Plus, the live and active cultures in Greek yogurt help further break down the lactose, making it even easier to digest.' Maybe the only concern surrounding this dairy product is its saturated fat content. While some research shows full-fat dairy, like yogurt, to not be linked to higher cholesterol or heart disease risk, other studies tie saturated fat to increased cholesterol levels, in turn upping cardiovascular disease risk. However, the fermentation process involved in Greek yogurt (and cottage cheese) thankfully converts some of its saturated fat into heart-healthy unsaturated fats, further quelling this concern. 'Fermented dairy, like Greek yogurt, has been associated with benefits for bone, metabolic, and immune health,' McGowan concludes. Ever trendy on social media, many of us likely are pretty familiar with cottage cheese. However, if you're not, 'cottage cheese is a soft, fresh cheese made from curdled milk,' explains McGowan. 'It's made by acidifying milk, which separates the whey from the curds,' Baham adds, with those curds going on to become cottage cheese. Here's a closer look at cottage cheese nutrition, according to the USDA: Plain Cottage Cheese, Full Fat (100 grams, around ½ cup)MacronutrientsCalories: 105 caloriesProtein: 12 grams (g)Total Carbohydrates: 5 gFat: 4.2 g Saturated Fat: 2.6 g MicronutrientsRiboflavin (Vitamin B2): 0.16mg, 13% DVVitamin B12: 0.7 micrograms (mcg), 29% DVVitamin A: 36 mcg, 5% DVCalcium: 88 mg, 9% DVZinc: 0.45 mg, 5% DVPhosphorus: 154 mg, 12% DVSelenium: 9.7 mcg, 18% DVSodium: 350 mg, 18% DV Certain brands of cottage cheese also contain digestion-supporting probiotics—but not all of them. 'Generally, cottage cheese is rich in casein—a slow-digesting protein that helps with satiety and muscle repair—and provides calcium, selenium, and B vitamins,' shares McGowan. Speaking of B vitamins, 'this protein-packed dairy food is also a great source of riboflavin (B2), which plays a key antioxidant role in reducing cell damage,' Baham adds. Ultimately, cottage cheese is pretty darn similar to Greek yogurt in terms of health benefits. 'Like Greek yogurt, it's a nutrient-dense, high-protein option that can support bone health and weight management,' McGowan summarizes—alongside championing energy metabolism and gut, heart, and immune health. But this brings us to the question, which of these dairy products is actually better for you? While the numbers are very similar, Greek yogurt offers slightly more micronutrients pretty much across the board compared to cottage cheese, with the exception of phosphorus and sodium. It's also slightly lower in calories, a more reliable source of probiotics, and generally lower in lactose. There's virtually no difference between the fat and saturated fat content of the two dairy products. The sodium in cottage cheese, however, is not to be overlooked, as one small half cup serving provides almost a fifth of your daily allowance of the mineral—and most of us eat more than half a cup in one sitting. While cottage cheese might be the only high-sodium food one has in a day, that's often not the case—and prolonged excessive sodium intake can lead to elevated blood pressure levels over time. But when deciding which of the two is the better high-protein snack, cottage cheese technically wins, as it boasts three more grams per serving. That said, they're both excellent choices that offer protein, calcium, and a range of other beneficial micronutrients. ''Better' really depends on the individual and their specific health goals,' Baham agrees. 'If you're trying to reduce your protein intake—like in the case of chronic kidney disease, for example—a dollop of Greek yogurt will be lower in protein than a dollop of cottage cheese. If you're trying to increase your calcium intake, Greek yogurt tends to be higher per serving than cottage cheese,' she adds. Taste preference plays a role here, too. 'It also comes down to what you enjoy. Greek yogurt contains probiotics and has a tangy, smooth texture, while cottage cheese offers a milder taste and chunkier consistency,' says McGowan. Regardless of which dairy option you choose, plain varieties are always the best picks to avoid sneaky pro-inflammatory added sugars. Also be sure to look for cottage cheese that contains probiotics (usually advertised on the packaging). With your plain Greek yogurt and cottage cheese, the culinary possibilities are nearly endless. 'I love adding Greek yogurt to boost the probiotics and protein in my smoothies, or using it as a substitute for sour cream or mayo in my homemade dressings, whereas I like to use cottage cheese in both savory and sweet dishes like tasty dips, fluffy pancakes, and even homemade ice cream to reduce fat and added sugars,' shares Baham. Meanwhile, McGowan loves 'adding fruit, nuts, a drizzle of honey or maple syrup, or spices like cinnamon or Everything Bagel seasoning for extra flavor to either Greek yogurt or cottage cheese.' At the end of the day, it's hard to go wrong with either dairy choice, as both Greek yogurt and cottage cheese offer a range of beneficial nutrients and satiating protein, sure to keep you energized throughout the day. Read the original article on Real Simple
NDTV
30-06-2025
- Health
- NDTV
Hate Eating Greens? These 6 Indian Dishes Sneak Them In Effortlessly
There is no denying that most of us do not feel thrilled at the sight of leafy greens on our plates. Yes, they are packed with fibre, vitamins, and all kinds of good-for-you nutrients—but making them a regular part of your diet? Not the easiest task. Fortunately, Indian cuisine has its own smart, flavour-packed ways to sneak in greens without turning every meal into a health lecture. Whether you are feeling lazy or motivated, there is an option for both moods. Sure, a food delivery app can always come to the rescue. But if you are in the mood to cook, here are six desi dishes that will help you eat more greens without even thinking about it. Here Are 6 Delicious Indian Recipes That Sneak In Greens Without You Even Realising 1. Palak Paneer (Spinach and Cottage Cheese Curry) Is there anyone who truly dislikes palak paneer? Highly doubtful. Soft cubes of paneer in a rich spinach gravy—what is not to like? The creamy texture and mild spices mellow out the earthy spinach flavour, making it a crowd-pleaser. Even the pickiest eaters will not complain about this North Indian classic. Here is the recipe. And if the spinach in your refrigerator has wilted beyond redemption, there is no need to resist those cravings. Just order a portion online and enjoy a plateful of comfort at home. 2. Hara Bhara Kebab (Green Veggie Cutlets) These green beauties are loaded with spinach, green peas, potatoes, and a gentle mix of spices. They are shaped into tikkis and then shallow-fried or air-fried until crisp. Perfect for snack-time, chai-time, or even a fuss-free lunch, hara bhara kebabs make greens feel like a treat. Pair them with mint chutney and no one will realise they are loaded with veggies. Find the recipe here. 3. Methi Thepla (Fenugreek Flatbread) Gujarat has given us many culinary gems, but methi thepla remains unbeatable. These spiced, thin flatbreads made with fresh fenugreek leaves are perfect for breakfast, tiffin boxes, or even a lazy dinner. Roll one up with a bit of pickle or curd on the side and you have got yourself a snack that feels indulgent but is secretly healthy. Here is the full recipe. 4. Saagwala Chicken (Chicken in Mustard and Spinach Gravy) What happens when leafy greens meet protein? You get saagwala chicken. Tender chicken pieces are cooked in a thick, spiced gravy made with spinach and mustard leaves—packed with flavour, and surprisingly hearty. Pair it with garlic naan for the full effect. Full recipe here. Not in the mood to cook? Fair enough. Order it online and enjoy a rich, leafy treat without breaking a sweat. 5. Palak Corn (Spinach and Sweetcorn Curry) Palak corn may not get as much attention as palak paneer, but it has carved out its own loyal following. This dish brings together the sweetness of corn and the richness of spinach in a light, creamy gravy. It is colourful, comforting, and a great alternative for those who like corn more than leafy greens. Pair it with rotis or rice and you have got a balanced, weekday-friendly meal. Try this easy recipe. 6. Green Moong Dal Chilla (Savory Lentil Pancakes) Think of it as the cooler cousin of the besan chilla. Made with blended green moong dal and your choice of greens, this savoury pancake is protein-rich and naturally gluten-free. It is also perfect for rushed mornings when you want something filling yet light. Serve it with chutney and feel like you have got your life together before 10 a.m. Green vegetables do not always need to be boring or boiled. These recipes prove that you can enjoy your greens and your flavour too - no compromise required. Add them to your weekly rotation and keep your meals colourful, comforting, and just a little bit clever.
Buzz Feed
11-05-2025
- General
- Buzz Feed
2-Ingredient High-Protein Pizza Dough For Busy Nights
Some nights, dinnertime feels more like a battle than a break, especially with kids in the mix. Tasty culinary producer and mom of three, Kelly Paige, gets it. She's all about low-effort dinner upgrades that are big on flavor and satisfaction, for both you and your little ones. Kelly came up with the best hack for sneaking extra nutrients and protein into a weeknight dinner that even the pickiest eater will be happy eating. It's all about adjusting familiar recipes to make them fit your needs, and this pizza recipe with a two-ingredient dough is a perfect example. The dough is nearly equal parts blended cottage cheese and self-rising flour. That's it. Blitz the cottage cheese until smooth, mix it with the flour, and you've got a protein-rich pizza base with a pillowy texture and zero rise time. If you can't find self-rising flour, just add 1/2 teaspoon of kosher salt and 1 1/2 teaspoons of baking powder per 1 cup of all-purpose flour. That will work in a pinch! Transfer the dough onto a flat work surface to knead for a few minutes to activate the flour's gluten. Black gloves are not toootally necessary for this step, but boy does Kelly look cool as hell kneading that dough with them on. Next, press and spread the dough into an even, thin oval onto a prepared baking tray using hands greased with a little olive oil. Then, pop it into a hot (450°F/230°C) oven for 10–12 minutes. Pre-baking the crust before adding sauce and toppings ensures that the crust cooks through completely and has a crisp bottom. (Because here at Tasty, we go to great lengths to keep our bottoms crisp.) While the crust is baking, Kelly prepares a "hidden veggie" jar sauce simply by blending some pre-cut frozen veggies into a jar of pre-made sauce. Super easy, and super effective! (Plus, even the "no-chunks!" sauce folks will be satisfied by this one!) The dough browns evenly in the oven with the help of that little olive oil, and the self-rising flour gives the crust a fluffy texture. Look at that silky smooth (veggie-ful) sauce: Now all that's left is to add toppings: Kelly chooses a kid-friendly option with the classic pepperoni, but you can let your freak flag fly with anything from pineapple to clams. Pop it back in the oven for another 10–12 minutes, and dinner is ready! With only eight ingredients total, you've got a pizza that packs about 40 grams of protein per serving! Get your gains and a cheese pull? Um... duh. "I'm not lying: I legit make this once a week for my kids. They love it. It is working momma proof," Kelly says to the camera at the end of the video. And low-key, I'm jealous of Kelly's kids now. Want to try making Kelly's Easy Cottage Cheese Pizza for yourself? You can find the full recipe and a step-by-step video tutorial by downloading the free Tasty app and searching "cottage cheese pizza" — no subscription required!
