For a quick lunch, I’ll often combine a container of organic yogurt with a half-cup of cottage cheese, a dollop of sour cream and a healthy serving of fresh fruit. This dairylicious combo helps fulfill my daily calcium requirement.
You can also:
- Lighten baked goods by substituting cottage cheese for full-fat cream cheese.
- Add it to pancake batter.
- Whip it; substitute for ricotta.
One-half cup of cottage cheese contains about 60 to 100 milligrams of calcium, or 6%–10% of your daily requirement.
“Some companies add extra milk protein (whey) or supplemental calcium to their cottage cheese, which generally doubles the calcium content,” says registered dietitian Karen Collins, nutrition adviser for the American Institute of Cancer Research.
“Cottage cheese is a good source of protein and other nutrients,” she adds, “but if you’re counting on it for calcium, look for the highest-calcium, low-fat or fat-free versions. Take at least a 3/4-cup portion.”
For Your Organic Bookshelf:Cottage Cheese Cookbook: 101 Recipes with Cottage Cheese