Tofu
People following a vegetarian diet need to receive minerals and vitamins for the proper functioning of internal organs.
Soy curd (tofu) can replace regular fermented milk products and become a source of nutrients. This product contains a minimum amount of calories, so it does not contribute to excess weight gain. Adding tofu to your diet helps flush out accumulated toxins from the body. Tofu has great benefits for the cardiovascular system. To give the product new taste, it is recommended to add various spices or sauces. Bean curd can be consumed even at night. It is well suited for people with diabetes.
How to replace low-fat cottage cheese
Cottage cheese is perhaps the main source of protein for most people watching their figure. Cottage cheese is convenient. I took it out of the refrigerator, opened the pack and it was ready. At most, add a handful of tasty additives. Cottage cheese is a good source of calcium, phosphorus and selenium. Cottage cheese gives satiety, is easily digestible and is quite suitable for consumption at night. You quickly get used to this kind of food. However, sometimes we leave our home country and inevitably face the need to replace some products in our usual diet. Let's see what to do in such a situation.
There are no problems in Europe or America. The store always has low-fat or low-fat cottage cheese, Greek yogurt or quark (soft, semi-liquid cottage cheese). By the way, some types of yogurt contain more protein and calcium than cottage cheese.
It is worth looking for low-fat or low-fat cheeses in the supermarket. There are very tasty varieties of hard or processed cheese, as well as Camembert, ricotta and others. These cheeses are a great substitute for cottage cheese for breakfast or as a nighttime meal.
Try replacing cottage cheese with low-fat Camembert
There are also traditionally low-fat cheeses. In Cyprus - anari (15% fat content), in Italy - ricotta (13% fat content). Austrian cheese. Of course, their fat content is much higher than that of low-fat cottage cheese, however, this option is worthy of consideration.
In southern and southeastern countries, difficulties may arise. In the article “Protein Sources,” we found that fish, lean poultry, and seafood are excellent sources of high-quality protein with a calorie content of 100 to 150 kcal per 100 grams. Of course, this is a little more than cottage cheese, but on the other hand, this food carries additional nutrients that are simply not present in cottage cheese. Plus, it has a new, often more intense taste. All this means that the new food will be satisfying and healthy for your figure. Just adjust the portion size and everything will be fine.
For a late night meal, a piece of fish or lean poultry accompanied by plenty of vegetables is perfect. Such food is well digested and helps you sleep better.
Plant-based protein products should not be overlooked either. Soybeans, tofu, asparagus, bok choy, chard, peas, beans and others. Do not be surprised. Leafy vegetables can be a good source of protein as well as calcium. So, about 200 grams of spinach will give about 11 grams of protein and a quarter of the daily calcium requirement. A pleasant bonus will be the fact that the abundance of greens in the diet allows you to automatically balance the intake of essential fatty acids, and it is also safe to eat even at night.
Cottage cheese will never be able to give such an effect. Another thing is that cottage cheese contains all the amino acids necessary for humans, but greens do not. This is where soy, eggs, fish and grilled meat come to the rescue (don't forget to remove the skin!). Similar food is found in almost every country in the world.
Although egg white contains neither calcium nor phosphorus, it is not inferior to cottage cheese in amino acid composition, and also contains more selenium and potassium. It is quite capable of replacing the usual portion of fermented milk product.
In general, when going on a short trip, it is worth relaxing a little and trying the local food. Don’t get carried away with overtly fatty and sugary-sweet dishes, but give it a try. This will allow you to fully enjoy the atmosphere of an unfamiliar country, and any remaining doubts can be compensated for by extensive walking excursions.
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Calcium rich foods
When giving up cottage cheese, it is recommended to find a worthy replacement for such a product. The main requirement is a high calcium content. It is present in the following products:
- Broccoli;
- Rice;
- Sesame seeds;
- Nuts;
- Soft cheese;
- Black currant berries;
- Tangerines;
- Sunflower halva;
- Figs
All of the above products contain a large amount of useful substances that are essential for the body.
The benefits and harms of cottage cheese
Let's take a closer look at the beneficial and harmful properties of cottage cheese.
The benefits of cottage cheese for an athlete
The benefits are expressed by the following points:
- It is a source of high-quality and inexpensive protein of animal origin . In bodybuilding, proteins of animal origin are considered complete. Read about the nutritional value of vegetable protein here;
- Contains casein, which is necessary for an athlete before bedtime . Casein protein is more expensive than regular protein. Cottage cheese is the cheapest source of casein;
- It is a source of vitamins and minerals , without which muscle growth is impossible, and the athlete’s health deteriorates. Cottage cheese contains B vitamins, calcium, phosphorus, selenium and other minerals;
- Cottage cheese in bodybuilding acts as a healthy food . Improves digestion, speeds up metabolism. Contains amino acids that help improve mood and improve performance;
- Improves health . All body systems function better, including the brain.
Harm of cottage cheese for an athlete
- Cottage cheese contains a lot of proteins . This is cool for a bodybuilder and any athlete. But only healthy ones. A high amount of protein becomes a factor that will significantly worsen your life if you have diseased kidneys. The harm lies not in the cottage cheese, but in the protein, which should not be consumed in high quantities if you have diseased kidneys. Bodybuilders consume 2 or even 3 grams of protein per kilogram of body weight. Healthy kidneys can withstand 2 grams, but sick kidneys “slip” even from a gram;
- The harm of cottage cheese is the development of a disease such as acne . Again, we are talking about a high amount of protein. Here we are talking about genetics, predisposition to skin diseases;
- Risk of running into a fake . They are minimal, but it is better to check the cottage cheese for fake using the method below. Unscrupulous manufacturers use starch instead of the product in question. Sometimes palm oil is added. This is rare, but worth considering.
Lean meat
To obtain protein, it is recommended to eat lean poultry. If you completely abandon cottage cheese, you need to diversify your diet with fish and meat dishes. There are numerous low-calorie recipes created specifically for weight loss.
Many chefs cannot imagine preparing baked goods or desserts without adding cottage cheese. However, if the fermented milk product has run out or you are lactose intolerant, you can try using analogues. We have listed the most popular substitutes that have similar beneficial properties and contain a large amount of vitamins. We recommend experimenting to find the most suitable option.
Types of plant milk
Vegan milk can be divided into 3 subtypes:
- Cereals - from oats, rice, buckwheat.
- Nut - almonds, pine nuts, sesame.
- Soy - from the name it is clear that it is made from soybeans, a legume.
Some supporters of a healthy lifestyle and a vegan diet make it themselves, while other people prefer to buy ready-made ones. In some cases, this is justified, since soy milk is quite difficult to prepare at home. The main thing here is to choose a reliable manufacturer.
So, what is it and what is it eaten with?
Coconut - nutritious and aromatic
Coconut milk comes in two types.
- Fatty and thick, with a creamy texture - it is also called cream.
- And more liquid.
The first option is great for coffee, making desserts, as a substitute for sour cream and butter.
The second is used for cocktails, making porridges, and simply as a tasty drink.
The recommendations are very conditional - you can cook porridge and prepare desserts with any type of coconut milk. This is purely a matter of taste.
Coconut milk is rich in high fatty acids that are beneficial for the skin and mucous membranes. It contains a lot of vitamins B, E and K, which are necessary for normal blood clotting. Folic acid is useful for hematopoiesis - prevention of folate deficiency anemia.
Products rich in it are recommended for pregnant women - it contributes to the normal development of the fetus and improves the well-being of the expectant mother.
Almond – thick and dense
Very nutritious milk with a thick, creamy texture. It contains about 18% protein, 53% fat and 13% carbohydrates.
It perfectly replaces cow's milk both in nutritional value and taste. It can be used as a base for cocktails, making porridges, baking and as an additive to hot drinks - tea, coffee, cocoa.
By consuming almond milk, you strengthen the nervous system and bones - it contains many B vitamins with valuable vitamin D. It is also very good for the skin, thanks to the high content of almond oil, rich in vitamins A and E.
The product is very useful for people with intense mental and physical work - it helps to quickly restore strength and focus on solving complex problems.
Oatmeal - healthy and satisfying
Oatmeal is a healthy grain that can be used to make a plant-based milk substitute. To do this, just dilute the oatmeal with water to the desired thickness, then let it sit for half an hour. That's it - you can make cocktails, porridge or use it as a light snack.
Oat milk contains almost all of group B, except cyanocobalamin. They strengthen the nervous system, improve the condition of the skin and hair. In addition, the product is rich in slow carbohydrates, which is lacking in nut and soy milk.
Oat milk is extremely filling and helps keep your blood sugar levels stable. It is perfect for people on a healthy diet, athletes and those losing weight.
It is also useful to drink for gastritis, especially with high acidity. The milk gently envelops the mucous membrane and quickly extinguishes heartburn. For this reason, it is recommended for pregnant women - the safest remedy for an unpleasant burning sensation.
Any grains and flour should be consumed with caution if you have type 2 diabetes. At the first doses, be sure to do a sugar curve - 1,2 and 3 hours after taking oat milk. This will help identify delayed glucose spikes and know for sure whether oatmeal is right for you or not.
Curd surprise
Perhaps you or your family do not adhere to diets, do not suffer from allergies, but simply do not like the taste of cottage cheese. And that’s why he’s a rare guest on the home menu. This can be corrected by preparing an unusual recipe, where the cottage cheese will be simply unrecognizable. An excellent example of such a dish is brownie with cherries and cottage cheese. For preparation you will need:
- butter - 120 g;
- granulated sugar - 150 g;
- flour - 150 g;
- baking powder - 1 tsp;
- soft cottage cheese - 300 g;
- vanilla sugar - 10 g;
- chicken eggs - 4 pcs.;
- pitted cherries - 350–400 g;
- dark chocolate - 100 g;
- a pinch of salt.
First you need to beat 2 eggs with 50 g of regular sugar, a bag of vanilla and a pinch of salt. Beat the remaining eggs and sugar with cottage cheese until a homogeneous air mass is obtained. In the bowl containing the vanilla sugar, add the chocolate, previously melted in a water bath, and baking powder. We send the flour there and beat everything together.
Place chocolate dough in layers in a baking dish, then curd cream and cherries. This amount of product should be enough for 3 layers. The pie is baked for 40–45 minutes at 180 °C.
Now you know how to replace cottage cheese in your diet and baking. And your body will definitely not suffer from a lack of calcium, which it needs so much.
