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Monday, March 26, 2012

Wanna Curdle? Embrace Cottage Cheese In 8 New Recipes

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Not sure what to do with those lumpy, white curds? These recipes will have you enjoying cottage cheese so much you’ll forget that you’re eating it. Email More by Shannon Clark Feb 06, 2012

Whether you're cutting fat, building muscle or just trying to maintain your shape, protein is a necessary nutrient in your diet. Of course protein shakes and chicken breasts will help you get those necessary grams, but what if you're in the mood for something creamy? Cottage cheese can be a delicious addition to your diet.

Cottage cheese is a wonderful addition to your diet plan because it's rich in casein protein, which your body will digest slowly. It is also low in fat and high in calcium. All in all, it will support your body composition goals whether you want to burn fat or build lean muscle tissue.

You might be surprised at the many yummy ways you can prepare cottage cheese. Rather than plugging your nose and forcing it down, try any one of these recipes and see how non-scary cottage cheese can be!

1/Cottage CheeseBanana Pancakes

Ingredients1/2 cup oatmeal1/2 cup cottage cheese1 tsp. vanilla4 egg whites1/2 banana Topping1 tbsp. natural peanut butter1/2 bananaDirectionsBlend all ingredients and one half of banana until smooth.Heat a non-stick skillet over medium heat and spray lightly with cooking spray.Pour the batter onto the skillet in medium sized circles and cook for 2-3 minutes, or until bubbles form on the edges.Flip and then cook for another 2-3 minutes.Remove from skillet and top with extra peanut butter and sliced banana before serving.(We added cinnamon and sugar-free maple syrup for a little extra flavor!)

Nutritional Info Per Serving (makes two servings)
Calories: 282.5
Carbs: 39g
Fat: 7.5g
Protein: 20.5g

Cottage Cheese Banana Pancakes PDF (29.9 KB)
2/Cottage CheeseBreakfast

Ingredients1 whole grain English Muffin1 tbsp. fat-free mayonnaise2 slices deli-style turkey breast2 slices tomato1/2 cup cottage cheese1 tbsp. freshly chopped green onions1/2 avocadoDirectionsLightly toast whole grain English muffin.Smear fat-free mayonnaise on each half and top with turkey breast and tomato slice.On each half, spoon 1/4 cup of the cottage cheese on top of tomato.Top each half with avocado and a sprinkle of green onions and ground pepper.

Nutritional Info (per half muffin)
Calories: 159
Carbs: 41g
Fat: 33g
Protein: 12g

Cottage Cheese Breakfast PDF (29.6 KB)
3/Cottage CheeseCheesecake

Ingredients1/2 cup Graham Cracker crumbs1 cup Splenda2 tbsp. light butter, melted3 cups low-fat cottage cheese2 cups egg whites16 oz. fat-free cream cheese2 cups sliced strawberries2 tbsp. sugar-free strawberry jamDirectionsPreheat oven to 325 degrees F.Mix the graham cracker crumbs, 2 tbsp. of the Splenda and butter in a small bowl.Press mixture firmly into the bottom of a 9-inch spring-form pan, to form crust.In a blender, mix cottage cheese and 1/2 cup of egg whites.Beat cream cheese, 3/4 cup of Splenda, and 1 1/2 cups egg whites until well blended.Add in the cottage cheese mixture and continue to beat until combined.Pour cheese mixture over the crust and then place in the oven for about 80 minutes.Once cake is done, cool for 20-30 minutes.While cake is cooling, slice strawberries and mix with jam.Pour this strawberry mixture over top of the cheesecake and serve.

Nutritional Info Per Slice (makes eight slices)
Calories: 208
Carbs: 15g
Fat: 3.75g
Protein: 25g

Cottage Cheese Cheesecake PDF (30.6 KB)
4/Cottage CheeseAnd Apples

Ingredients1 cup cottage cheese2 tbsp. raisins2 tbsp. slivered almonds1/8 tsp. cinnamon1 tsp. vanilla extract2 sliced applesDirectionsStir together cottage cheese, raisins, slivered almonds, cinnamon and vanilla extract until well-mixed.Spoon into a bowl and serve with freshly-sliced apples.

Nutritional Info Per Serving (makes two servings)
Calories: 185
Carbs: 27g
Fat: 3g
Protein: 16g

Cottage Cheese And Apples PDF (29.1 KB)
5/Cottage CheesePiña Colada

Ingredients1 cup low-fat cottage cheese1 cup crushed pineapple, drained1/2 frozen banana1/2 cup milk1 cup ice cubes1 tbsp. shredded coconut DirectionsPlace all ingredients in a blender and blend until smooth.Serve immediately.

Nutritional Info Per Serving (makes two servings)
Calories: 220
Carbs: 34g
Fat: 4g
Protein: 18g

Cottage Cheese Piña Colada PDF (29.2 KB)
6/Cottage CheeseFruit Bowl

Ingredients1 cup low-fat cottage cheese1/2 cup canned peaches in light syrup/water (we used a fresh peach)1 tbsp. dried cranberries1 tbsp. slivered almondsDirectionsSpoon cottage cheese into a bowl, and then top with peaches, dried cranberries and nuts.Stir gently and then serve.

Nutritional Info
Calories: 292
Carbs: 31g
Fat: 5g
Protein: 31g

Cottage Cheese Fruit Bowl PDF (28.8 KB)
7/CheesyPasta

Ingredients2 cups cooked whole wheat pasta1 cup low-fat cottage cheese1/2 cup skim milk1 cup low-fat cheddar cheeseSprinkling of pepperDirectionsCook the whole wheat pasta according to package directions.Meanwhile, blend cottage cheese and milk until smooth.Drain pasta and then stir in the cottage cheese mixture and cheddar cheese until melted.Sprinkle with pepper and any other spices you desire.

Nutritional Info Per Serving (makes two servings)
Calories: 360
Carbs: 44g
Fat: 7g
Protein: 39g

Cheesy Pasta PDF (29.3 KB)
8/Cottage CheeseGelatin

Ingredients2 cups low-fat cottage cheese3/4 cup boiling water1 package sugar-free Jell-O Powder1 cup cold water1 cup of sliced fruit, any varietyDirectionsBlend cottage cheese in a blender until smooth.Bring the 3/4 cup of water to a boil.Once boiling, stir in the gelatin mix until well dissolved.Add in the cold water and mix until blended and then place into a container to set in the fridge for about one hour.
Note: you'll only be thickening the mixture during this process. As Jell-O is cooling, pour cottage cheese into a shallow pan and place in the fridge.After one hour, pour the gelatin mixture over cottage cheese and then place in the fridge overnight to set completely.Serve the next day topped with the fruit.

Nutritional Info Per Serving (makes six servings)
Calories: 65
Carbs: 4g
Fat: 1g
Protein: 9.5g

Cottage Cheese Gelatin PDF (30.1 KB)

Next time you find yourself with a container of cottage cheese and don't know what to do with it, try one of these recipes. Each provides you with wholesome nutrition you can feel good about putting in your body.

10 Healthy Super Bowl Snacks And Recipes

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Looking to avoid the calorie rush that comes with traditional Super Bowl snack-a-thons? Stick to your fitness goals without sacrificing taste by trying these healthful snacks! Email More by Shannon Clark Feb 03, 2012

The Patriots and Giants are at war. They've deployed their troops to Lucas Oil Stadium, and the battle is about to begin. Super Bowl XLVI promises to be a pitched and brutal fight. Players will do whatever it takes to win; they'll sprint, tackle, bomb, shove, sack, pass and bull-rush into enemy territory, desperate to reach the other's end zone. The rest of us will tune in transfixed with snack plates on our laps and cheese-sauce on our lips. While the Patriots and Giants burn calories, those of us watching will be devouring them.

This year, if you're eager to avoid the usual Super Bowl snack-a-thon, there is hope! The following 10 alternatives will help you eat like the elite, stick to your New Year's resolution, and achieve your health and fitness goals. These recipes go big on taste, light on calories, and work with any Super Bowl spread.

1/Home-Made
Pizza

Rather than ordering a pizza loaded with greasy meat and fatty crust, prepare your own version at home! When you choose quality ingredients, you'll give your body a nice blend of healthy carbs, healthy fats, and lean protein.

Ingredients1 large whole wheat soft tortilla1/4 cup low-sodium tomato sauce10 shrimp, cooked 1 sliced chicken breast, pre-cooked2 cups diced vegetables of your choice (peppers, onions, mushrooms, tomatoes, spinach)2 oz. shredded low-fat mozzarella cheese DirectionsSmear the tomato sauce over the soft tortilla and then top with meat and veggies.Sprinkle over the cheese and then place in the oven at 350 degrees F for 5-10 minutes or until the tortilla looks crispy.Turn to broil for 1 minute or until cheese is melted and then serve. Nutrition InfoMakes 4 servings115 calories6.5 grams of carbs2.5 grams of fat15 grams of protein

Home-Made Pizza (17.7 KB) PDF2/Pita Chips
And Salsa

Rather than opting for high-fat nacho chips, bake your own pita chips and add salsa. Salsa is a low-calorie condiment that makes sticking to your diet a breeze.

Ingredients2 large whole wheat pita's 2 tbsp. olive oil Sea salt to taste 1 tsp. garlic salt 1 tsp. garlic powder DirectionsPreheat the oven to 350 degrees FBrush one side of each pita pocket with olive oil and then sprinkle with sea salt, garlic salt, and garlic powder.Slice the pitas into bite-sized pieces and then place in the oven on a non-stick tray for 15-20 minutes, or until lightly brown.Remove from the oven to cool for 15-20 minutes and then serve with your favorite salsa. Nutrition InfoMakes 6 servings97 calories11.5 grams of carbs5 grams of fat2.2 grams of protein

Pita Chips and Salsa (67.9 KB) PDF3/Fruit
With Dip

For those with a sweet tooth, skip the candy and opt for fruit with some home-made dip. This will provide an excellent dose of vitamin C, fiber, and even a little protein.

Ingredients1 cup sliced strawberries1 cup sliced apples1 cup sliced bananas1 cup fresh grapes1/2 cup low-sugar fruit flavored yogurt1 cup low-fat whipped topping DirectionsMix together the yogurt with whipped topping and serve with freshly sliced fruit. Nutrition InfoMakes 6 servings92.5 calories18.5 grams of carbs1.5 grams of fat1 grams of protein

Fruit With Dip (17.2 KB) PDF4/Turkey
Burgers

To lighten up the classic burger, dish up some mini turkey burgers. These burgers will be loaded with protein, lower in fat, and if you choose whole-wheat mini buns or English muffins, they'll provide a good amount of dietary fiber.

Ingredients2 pounds ground turkey meat1/4 cup raw oats1/8 cup finely diced onion1 egg white, beaten1 tbsp. chopped parsley1/2 tsp. minced garlicsprinkle of salt and pepper to taste4 whole wheat burger buns or English muffins DirectionsCombine the ground turkey, oats, onion, egg white and spices in a large bowl until well mixed.Form into 8 patties and then cook on the grill or in a skillet over medium heat for 5-6 minutes per side or until brown. Serve with whole wheat burger buns smeared with a little mustard and topped with a tomato and spinach leaf. Nutrition InfoMakes 4 servings243 calories29 grams of carbs5 grams of fat29 grams of protein

Turkey Burgers (17.8 KB) PDF5/Spicy
Popcorn

Heat things up on game day with this delicious, spicy popcorn.

Ingredients2 tbsp. olive oil1/2 tbsp. Worcestershire sauce10 cups popped popcorn 1 tsp. paprika1 tsp. pepper1/2 tsp. salt1/2 tsp. garlic powder1/2 tsp. onion powder1/8 tsp. cayenne pepperDirectionsCombine the olive oil, Worcestershire sauce, and spices in a bowl.Drizzle over popcorn and place in the oven at 350 degrees F for about 15 minutes.Stir occasionally throughout cooking time and then serve. Nutrition InfoMakes 10 servings54 calories6.2 grams of carbs3 grams of fat1 grams of protein

Spicy Popcorn (17.5 KB) PDF6/Lemon
Chicken Wings

If you can't give up your chicken wings, this healthier variety will serve you well. The unique lemon taste offers an alternative to traditional BBQ or teriyaki chicken wings.

Ingredients1/2 cup chicken broth1/4 cup fresh lemon juice3 tbsp. Splenda 1 tbsp. olive oil1 tsp. salt 1 tsp. dill 1/4 tsp. freshly ground black pepper2 pounds of chicken wingsDirectionsCombine the chicken broth, lemon juice, Splenda, olive oil, salt, pepper, as well as dill in a large bag.Place the chicken wings in the bag and shake to fully coat.Place in the fridge and let marinate for about 2 hours or overnight.Once finished, place on a large non-stick baking tray and bake in a pre-heated oven at 400 degrees for about 60-80 minutes or until lightly brown. Remove and serve. Nutrition InfoMakes 8 servings155 calories0 grams of carbs11 grams of fat14 grams of protein

Lemon Cicken Wings (17.8 KB) PDF7/Kale
Chips

Kale chips are low in calories, high in vitamin A and C, and rich in iron and calcium, making these a nutritional all-star. Serve them with your favorite variety of salsa and you'll be all set.

Ingredients10 leaves kale1 tbsp. olive oil Sea salt to tasteOnion powder to taste (if desired) DirectionsBegin by heating the oven to 275 degrees Fahrenheit.Rinse the kale leaves until clean and then toss in a bowl with the olive oil.Sprinkle over the salt and onion powder and then place on a non-stick baking sheet. Bake for 30 minutes or until they're crispy and then remove and allow to cool on a paper towel. Nutrition InfoMakes 2 servings117 calories11.4 grams of carbs7.5 grams of fat3.8 grams of protein

Kale Chips (71.5 KB) PDF8/Raw Veggies
With Ranch Dip

For those who just can't get enough ranch dip, this healthier alternative to chips and dip is sure to please. As an added bonus, the dip itself is loaded with muscle-building protein.

Ingredients1 cup sliced cucumbers1 cup sliced celery1 cup broccoli florets1 cup cauliflower1 cup baby carrots1 tsp. crushed garlic1/2 bunch chives, sliced1 tsp. parsley6 oz. Greek yogurt1 tbsp. lemon juice1/4 cup fat-free sour cream DirectionsCombine together the garlic, chives, parsley, Greek yogurt, lemon juice, and fat free sour cream.Serve with a tray of fresh vegetables. Nutrition InfoMakes 5 servings66 calories9.6 grams of carbs0 grams of fat5.5 grams of protein

Raw Veggies with Ranch Dip (17.5 KB) PDF 9/Garlic
Shrimp Skewers

Rather than turning to high-fat sausage for your protein fix, skewer some shrimp. They work excellent as finger food and will look great when laid out on a plate with some fresh herbs alongside.

Ingredients1 tsp. pureed garlic2 tbsp. olive oil1 tsp. chopped parsley 1 tsp. lemon juice15 jumbo shrimp, peeled DirectionsIn a bowl, mix together the olive oil, garlic, chopped parsley, and lemon juice.Add shrimp to the bowl and toss to coat. Allow to sit in the fridge for one hour or longer to marinate. Once marinated, place 4-5 shrimp on 3-4 skewers and then place on the grill, cooking for 3-5 minutes or until shrimp is no longer pink inside.Turn frequently to prevent burning. Nutrition InfoMakes 3 servings120 calories0 grams of carbs9.8 grams of fat7.8 grams of protein

Garlic Shrimp Skewers (17.6 KB) PDF10/Trail
Mix

For those who need finger food to snack on during the game, this mix will do the trick. High in healthy fats, it will keep your appetite under control.

Ingredients2 oz. cashews1/2 cup roasted almonds2 oz. peanuts1/2 cup dried cranberries (or fruit mixture)1/4 cup sunflower seeds1 cup whole wheat shredded cereal squares4 tbsp. olive oil1 tsp. garlic powder1 tsp. onion salt1/2 tbsp. Worcestershire sauce1/2 tsp. cayenne pepper DirectionsMix together the olive oil, spices, Worcestershire sauce, and cayenne pepper in a bowl.In another bowl, combine the nuts, seeds, fruit, and shredded wheat squares.Drizzle the dressing mixture over and toss to coat. Nutrition InfoMakes 10 servings179 calories12 grams of carbs13.9 grams of fat4.2 grams of protein

Trail Mix (17.7 KB) PDF

Related Articles Recipe Of The Week: Protein Shake Recipes. Nutritional Tips For Beginners! Monica Brant's Approach To Dieting! View All Recipe Articles About The Author Shannon Clark VIEW AUTHOR PAGE I'm currently going into my 4th year of the Bachelor of Education Program, specializing in sport performance at the University of Alberta.

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Monday, March 26, 2012

Wanna Curdle? Embrace Cottage Cheese In 8 New Recipes

10 Healthy Super Bowl Snacks And Recipes

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