Revisiting the timetable of tuberculosis

Make Some Cheese Crisps In Your Microwave

Cheese is good in nearly any phase—whether solid, liquid, or what could best be described as a "gel." I haven't encountered cheese in a gaseous state, but if I did, I'd probably like it. (Are Easy Cheese whippets a thing?) Once of my favorite forms of (solid) cheese is the cheese crisp, aka "frico," which is made by heating shredded cheese until it melts, greases out, and hardens into a lacy cracker. It's traditionally made on the store or in the oven (or air fryer), but you can make perfect cheese crisps in the microwave in under two minutes.

Treat yourself to a highly rated science oven:

The only limiting factor is the size of your microwave. You may not be able to fit a whole sheet pan in there, but you can crank out four at a time at two minutes per batch, all without heating up the house. This is particularly helpful if you're making a snack for one or two, but it's quick enough that you could make a pile of frico for a crowd, if needed.

To make microwave cheese crisps, you will need a hard grating cheese, like cheddar or parmesan. Grate it coarsely, and arrange the shreds in neat little piles, with at least half an inch of space between piles. A tablespoon or so per pile is plenty.

Nuke the cheese for a minute or two, until you have a golden, lacy network of fried cheese sitting in a puddle of cheese grease. Remove the plate from the microwave and immediately remove the cheese crisps from the plate. Use a thin knife blade to gently pry them off. (Do not let them cool on the plate; they will to its surface and shatter when you try to remove them.)

Transfer the crisps to a wire rack and let them and harden completely. Eat immediately, or finish them with smoked paprika and honey for an extra special treat. You can even use them as a garnish, and crumble them over salads and soups, or layer them into sandwiches. Store any uneaten crisps in an air-tight container at room temperature for up to a week.

5 Reasons Cottage Cheese Is Having A Moment, According To A Registered Dietitian

Medically reviewed by Kristy Del Coro, MS, RDN, LDN

Cottage cheese is having a well-deserved moment and we're not mad about it. This underrated dairy product is finally getting the recognition it deserves. Cottage cheese is a nutritious yet versatile food option that boosts the protein of any meal or snack. Here's why cottage cheese's search rankings are topping the charts.

Cottage Cheese's Nutritional Profile

Cottage cheese packs a major nutritional punch for your buck. Not only is it relatively low in calories, with only 180 calories per cup (for the 2% milk fat variety), but it's also loaded with protein and healthy fats. Plus, it will leave you feeling full and satisfied long after eating it.

Plain cottage cheese also contains no added sugar. The sugar found in cottage cheese is dairy sugar in the form of lactose. According to the USDA's food database, 1 cup of 2% milkfat cottage cheese contains the following nutritional values:

Explainer

Calories: 180

Carbohydrates: 10 grams

Sugar: 9 grams

Total Fat: 4 grams

Protein: 24 grams

Calcium: 227 mg

Phosphorous: 326 mg

Vitamin B12: 0.9 mcg

Folate: 22 mcg

Vitamin B6: 0.125 mg

How Cottage Cheese Is Made

Cottage cheese is fermented by adding an acid or live bacterial culture (probiotics) to milk. This causes the whey to separate from the milk solids, resulting in curds. After the curd has formed, it's cut into smaller pieces and drained of the liquid whey. The curds are then cooked and pressed to release more whey. Salt is added and then it's ready to enjoy.

All cottage cheese is made using nonfat milk. Higher-fat cottage cheeses are made by adding a light cream to the curds after the whey is released.

Think of cottage cheese as a condensed form of other dairy products. While you can expect many of the same nutritional qualities from cottage cheese in other dairy products, you'll have to eat a lot more comparable dairy products in one sitting to get the same nutritional value.

Cottage cheese also contains more protein per 1 cup serving than any other dairy product including Greek yogurt. However, both cottage cheese and Greek yogurt are comprised primarily of casein protein, because the whey is expelled in processing.

Rich Source of Protein

One cup of cottage cheese contains around 24 grams of protein making it an ideal food source when following a high-protein diet. Protein-rich foods offer an abundance of health benefits including improving satiety after meals, promoting weight loss, preserving muscle (lean body mass), and increasing muscle.

Cottage cheese is at least 80% casein protein. Both whey and casein contain all nine essential amino acids including leucine, the amino acid primarily responsible for building muscle. However, casein absorbs much more slowly than whey protein and allows for a "slow-release" of amino acids to repair and build muscle. In theory, this is ideal when there are long periods of time between eating, such as after sleeping. However, more research is needed.

Either way, the protein found in cottage cheese can help build muscle when paired with a sound exercise routine, support weight management efforts, and increase satiety after a meal. Compared to other protein sources, cottage cheese levels up. It's considered a low-carb food and if you choose the nonfat variety, you're looking at a very lean source of protein. Tofu is a comparable protein source, however, it contains almost four times the fat of 2% cottage cheese for a 1-cup serving.

If you're not a fan of cottage cheese, Greek yogurt is a very similar source of protein depending on which brand you choose. A seven-ounce serving of Greek yogurt contains 21 grams of protein, 8 grams of carbohydrates, and 4 grams of dietary fat.

Gut Health Benefits

Because cottage cheese is a fermented food product, it's naturally rich in gut-healthy probiotics. It's becoming more apparent than ever the role of a healthy microbiome in overall health and well-being. An imbalance of bacteria in the human gut leaves you more susceptible to infection and other diseases.

Probiotics are microorganisms that populate and regulate the intestinal flora. Probiotics are commonly found in fermented foods or in supplement form. Treatment with probiotics can reverse a gut imbalance and reduce inflammation.

Eating a diet rich in fermented foods including cottage cheese, yogurt, sauerkraut, kefir, kimchi, and kombucha will help regulate your gut microbiome. Doing so can help improve your immune system and reduce poor health outcomes.

Versatility in Culinary Applications

With a little imagination, the cottage cheese culinary options are almost endless. Here are some creative ideas for incorporating cottage cheese into your weekly menu.

Make a cottage cheese bowl. Load up a bowl with cottage cheese then add your favorite toppings, like you would with an acai bowl or poke bowl. Try a drizzle of honey, almond butter, nuts and seeds, fresh fruit, chopped dark chocolate, and shredded coconut.

Create cookie dough-inspired cottage cheese. Blend cottage cheese, almond flour, honey (or maple syrup), and vanilla extract in a blender until smooth. Mix in chocolate chips.

Try cottage cheese toast. Apply cottage cheese to some toast. Then top with your favorite sweet or savory toppings.

Make cottage cheese scrambled eggs. Whisk two eggs lightly and then add 1/4 cup cottage cheese. Combine well with a whisk or fork. Season with salt and pepper. Then scramble as usual on a buttered skillet over medium heat.

Create a dip. Replace sour cream with cottage cheese in your favorite dip. Blend well to remove the lumps.

Swap it in your favorite recipes. Use cottage cheese in place of ricotta cheese, sour cream, milk, or heavy cream in some of your favorite recipes including muffins, pancakes, lasagna, alfredo sauce, and more.

Make ice cream with cottage cheese. Blend cottage cheese with honey or your favorite sweetener, plus vanilla extract and gelatin or pudding mix until smooth. Pour into a container, cover, and freeze until solid. Allow the ice cream to thaw on the counter for about 10 minutes before scooping.

Because cottage cheese has a mild flavor, you can alter it to take on sweet or savory flavors with ease. Adding a sweetener or sprinkling on your favorite savory spices immediately elevates cottage cheese.

Related: The Best Dairy-Free Ice Creams, According to a Dietitian

Cottage Cheese and Weight Management

When it comes to weight management, few things are more important than diet. Losing weight or managing your weight boils down to a consistently nutritious diet that isn't over your daily recommended calorie intake.

Eating foods that help you feel full and satisfied will prevent you from eating more than your body needs. Cottage cheese is packed with protein and dietary fat (unless you go nonfat)—both of which improve satiety after a meal. Plus, the protein found in cottage cheese increases thermogenesis, promotes muscle building, and prevents your body from using muscle as fuel.

Building a balanced meal or snack with cottage cheese is simple. Creating balance comes from adding carbohydrates in the form of grains and fruit, and some fat if desired. You also can use cottage cheese to increase the protein content of pancakes, macaroni and cheese, and muffins. Or try loading up a slice of toast with cottage cheese then topping with sliced tomato, a drizzle of olive oil, and your favorite seasoning.

Cottage Cheese as a Dairy Alternative

Those with lactose intolerance are in luck. Cottage cheese contains very little lactose per cup. For lactose-intolerant people, up to 12 grams of lactose is considered tolerable in one sitting or 24 grams spread throughout the day.

Cottage cheese contains only 3 grams of lactose per 100-gram serving. This makes cottage cheese an ideal choice for those with lactose intolerance.

When comparing cottage cheese to other dairy alternatives like dairy-free yogurt, the nutritional profile does not compare. Most dairy-free yogurts contain less than 3 grams of protein per serving and often taste nutty.

Cottage cheese is such a profound nutritional powerhouse, is extremely versatile, and contains very little lactose per serving. Those seeking a dairy alternative rich in protein should consider it.

Addressing Common Misconceptions

Sometimes cottage cheese is misunderstood. People are nervous about eating something so chunky with such a unique flavor. Yet the nutritional content of cottage cheese is above so many other foods. Let's address common cottage cheese misconceptions with some facts.

Cottage cheese does not contribute to high cholesterol or cardiovascular disease. Saturated fat is responsible for high cholesterol and cottage cheese is very low in saturated fat containing only 2 grams per one cup serving.

One cup of cottage cheese contains 707 mg of sodium. While this is a bit high, it's also rich in potassium, the electrolyte required to balance sodium levels. Drinking plenty of water will help maintain fluid balance when consuming high-sodium foods, including cottage cheese and other cheeses.

Some people have an aversion to cottage cheese. They're afraid it's going to taste bad based on the texture and color. Truth is, you may be surprised by the flavor and how delicious it is. Or it may take you a few tries to become accustomed to the taste. Either way, the nutritional value of cottage cheese and its versatility make it one worth trying (more than once).

Bottom Line

Cottage cheese is a superstar and should be recognized as such. Keeping an open mind to new (or old) foods can increase the variety in your diet giving you another option of nutritious protein-rich foods for meals and snacks.

Including cottage cheese in your weekly menu also makes it easier to reach your protein goals, calcium needs, and probiotic gut-health benefits. Consider trying one of the many unique and creative uses for cottage cheese so you can leverage its nutritional benefits.

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If You're Not Eating Cottage Cheese Every Day, This Will Convince You To Start

An old favorite is making a comeback! Here's what cottage cheese is—and why this high-protein pick should be on your plate.

We'll admit that cottage cheese is not the most attractive food, based on appearance alone. Yet look beyond its wet, lumpy exterior to all the health benefits and the ways you can eat and cook with it, and its status as a superfood quickly emerges. But exactly what is cottage cheese?

We have the answer, plus all the food facts you need to know about this resurgent health food, including how it's made; how it differs from burrata, cheese curds and American cheese; the tastiest ways to eat it; and the easiest ways to store it.

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What is cottage cheese?

"Cottage cheese is a type of cheese that is known for its lumpy or curd-like texture," explains Jordan Hill, RD, a registered dietitian with Top Nutrition Coaching. You'll find it in the dairy aisle next to the ricotta cheese (which is made from whey, while cottage cheese is made from curds) and the sour cream (which is made by fermenting regular cream), near the American and Swiss cheeses.

How is cottage cheese made?

What is cottage cheese made of? In its simplest form, just milk and an acid. "Cottage cheese is made by coagulating milk with an acidic substance, such as lemon juice or vinegar, and then separating the curds from the whey," says Hill. "The curds are the solid portions of the milk that clump together, while the whey is the liquid portion that is drained off."

Cottage cheese producers use machines to complete this process and make huge amounts of cottage cheese at once, but you can actually make your own at home if you prefer. It takes a bit of time, but it's mostly hands-off.

To make it, you'll heat whole milk to 190 degrees, stir in vinegar or lemon juice, then let it sit for 30 minutes before transferring the mixture to a colander to drain for another 30 minutes. By that point, you'll have one huge cottage cheese curd that you can break up and use as you like—say, spooning over some fresh melon.

What does cottage cheese taste like?

On its own, cottage cheese has a very mild taste, which is why most people mix it with other ingredients or use it in recipes as opposed to eating it by itself. Like cream cheese, it is light and tangy, which allows it to take on other flavors or blend into recipes well.

Is cottage cheese good for you?

The popularity of cottage cheese as a healthy food peaked in the early 1970s, and since then, it has steadily declined while the popularity of yogurt has skyrocketed (largely due to the massive marketing push yogurt has received). But cottage cheese is making a comeback, primarily on TikTok, and for good reason: It's still as healthy as it was 50 years ago.

"Cottage cheese is not a new food, but it has been rediscovered by people as a higher-protein, lower-fat, lower-cost food," says Hill. "And for those reasons, it's catching wind again."

The cheese has its manufacturing process to thank for its coveted high-protein content. "During the coagulation process, the proteins in milk, primarily casein, form the curds," Hill explains. "These curds are retained in cottage cheese, providing a higher concentration of protein compared to other cheeses, where the curds are often removed."

Indeed, 1 cup of cottage cheese contains a whopping 25 grams of protein, roughly the same amount as a 3-ounce grilled chicken breast. Plus, you have the option of purchasing fat-free, 1%, 2% or whole-fat versions. "Because of the higher protein and varying fat options of cottage cheese, it can be a satiating and versatile food at a lower calorie 'cost,'" explains Hill. "Cottage cheese also has little to no saturated fat or added sugar, nutrients that if eaten in excess can increase the risk for certain chronic diseases."

So what is cottage cheese? It's a versatile, adaptable, inexpensive, high-protein food.

How to eat cottage cheese

Just like many frozen foods, cottage cheese works well both by itself and incorporated into recipes. You can eat it in many of the same ways that you would eat yogurt, such as in a parfait.

If you want to get the protein boost from cottage cheese but you're not a fan of the texture, simply pulse it in a blender or food processor to smooth out the curds before spooning it into a bowl. "Layer cottage cheese with fresh fruits like berries, sliced peaches or pineapple chunks," Hill suggests. "Top with a drizzle of honey and a sprinkle of granola or chopped nuts for added crunch."

Cottage cheese can also be incorporated into many recipes or used as a substitute for ricotta or cream cheese if you're looking to up the protein content of your dish. Some of Hill's favorite cottage cheese recipes include:

Cottage cheese pancakes: "Replace some or all of the flour in your pancake recipe with cottage cheese," she says. "This adds protein and a creamy texture. Blend the cottage cheese into the batter for a smoother consistency."

Cottage cheese muffins: "Incorporate cottage cheese into muffin batter for added moisture and protein. Try adding it to recipes like blueberry muffins or bran muffins," Hill suggests.

Cottage cheese lasagna: "Use cottage cheese instead of ricotta in your lasagna layers," she says. "Layer it with tomato sauce, lasagna noodles and your choice of vegetables and cheeses."

How to store cottage cheese

You know how long milk lasts, but what is cottage cheese's expiration like? Similar to other dairy products, cottage cheese will last about 7 to 10 days in the fridge. Ideally, you'll keep it on one of the middle shelves, so mind proper fridge organization.

If you want to store it longer, some folks claim that flipping the container upside down forms a vacuum seal that reduces the possibility of bacteria growth. Just keep in mind that one of the answers to "What is cottage cheese?" is fresh cheese. In other words, it isn't going to last as long as a block of cheddar cheese.

That said, you can freeze cottage cheese, provided you store it in an airtight container or resealable bag, and it will keep for up to three months. But it will lose its texture in the freezer, so we recommend using frozen and thawed cottage cheese only for cooking, not eating on its own.

About the expert

Jordan Hill, RD, is a certified registered dietitian with Top Nutrition Coaching. She has a master's degree in clinical dietetics, is a certified sports dietetics specialist and specializes in working with pregnant and postpartum people, athletes and clients with chronic diseases and GI disorders.

Sources:

NPR: "The Fall of a Dairy Darling: How Cottage Cheese Got Eclipsed by Yogurt"

USDA FoodData Central: "Cheese, cottage, creamed, large or small curd"

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