What You Can Do With Cottage Cheese

Puré it in a blender with two drops of lemon:

It can be a base in place of sour cream.  

Use it as a tasty dip mixed

Sprinkle herbs and spices to add flavor.

Replace it with anything that calls for sour cream or ricotta cheese

Substitute for:

Ricotta cheese in lasagna

Other higher fat soft cheeses

Sour Cream in bean dip

Mix it:

With yogurt

Puree it into a smoothie

Simple Cottage Cheese Dips

Simple Cottage Cheese Dip 
Cottage Cheese 
lemon


Blend and in blender until smooth and it tastes and looks like sour cream. Just add flavoring to it to make dips. 
Add Ranch seasoning, taco seasoning, cumin, etc. 
It can be also used in taco bean dip. No one can tell =-) 


Cucumber Cottage Cheese Dip
1/4 cup cucumber, Diced
1/4 cup green onion, Diced
1/4 cup radish, Diced
1/2 cup fat free cottage cheese
1/2 cup light sour cream
1/2 teaspoon celery salt
1/4 teaspoon black pepper

1 Mix the cucumber, green onion, and radishes together then blend in the cottage cheese and sour cream.
2 Add the celery salt and pepper blending all of the ingredients well.
3 Cover and chill.

Cottage Cheese One of the Most Bang for Your Calorie Cheeses

When it comes to cheeses, cottage cheese gives you the most bang for your calorie.

I got this Low Fat Cottage Cheese at WalMart for $2.54.

A 24 oz. container costs that is 6 servings for 1/2 cup or 4oz.

It's low in calories and fat.

4% MILK FAT

Nutrition Facts Serving Size 4 oz: [change] Amount Per Serving Calories 120 Calories from Fat 45 % Daily Value* Total Fat 5g 8% Saturated Fat 3g 15% Cholesterol 15mg 6% Sodium 460mg 20% Total Carbohydrates 4g 0% Dietary Fiber 0g 0% Protein 14g 30% Vitamin A 4% Vitamin C 0% Calcium 8% Iron 0% Zinc 4% Thiamin 2% Riboflavin 10% Niacin 0% Vitamin B-6 4% Folate 4% Vitamin B-12 10% Phosphorus 15% Magnesium 0% * Percent Daily values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs NutrientFacts.com © 2009. All rights reserved. 2% MILK FAT

Foods That Should Be Eaten Daily in a Healthy Life Style

Foods That Should Be Eaten Daily in a Healthy Life Style

Eggs ( 2 whole eggs)

Contains the following

Vitamins -
A: good for the skin and growth.
D: strengthens bones by raising calcium absorption.: protects cells from oxidation.
B1: helps properly release energy from carbohydrates.
B2: helps release energy from protein and fat.B6: promotes the metabolism of protein.
B12: an essential vitamin in the formation of nerve fibers and blood cells.
Contains the following Minerals -
Iron: essential in the creation of red blood cells.
Zinc: good for enzyme stability and essential in sexual maturation.
Calcium: most important mineral in the strengthening of bones and teeth.
Iodine: controls thyroid hormones.
Selenium: like vitamin E, it protects cells from oxidation.

Sources: http://www.nutritionandeggs.co.uk/page/nutritional_val (Check an up coming blog with more benefits of eggs)

Oats (1/2 cup)

Significant sources of dietary fiber.

Helps lower cholesterol

Decreased risk of hormone related diseases.

Delays the stomach from emptying quickly

Helps you feel full longer

Aids in weight loss

Favorably alters a bodies metabolism

Enhance performance

Skim Milk

Contains significant amounts of protein, calcium, casein, as well as vitamin C.

Possible links to reduced risk of arterial hypertension, coronary heart disease, colorectal cancer, and obesity.

Decreased risk of insulin resistance and type 2diabetes

Promoting muscle repair and growth

Water - OK so your not going to "eat" water =-)

Healthier looking skin

Helps with digestion

Aids in weight loss

Higher energy level

Less irritability

Better thought process

Low or non -fat cottage cheese

Good source of calcium, with Vitamin D

Prevents stomach disorders

Help build strong bones

Tooth decay prevention

Lemon or Limes:

Add a few drops of one to your water to increase your metabolism.

It's a liver detoxifier

(Adding 500 milligrams of ascorbic acid to your diet can speed up your metabolism by 33 percent - 500 milligrams is half a gram= 1 teaspoon is 5 gram)

Those were just a few benefits from each food. They all help in maintaining weight, loosing weight, staying or getting strong, staying healthy inside the body, outside appearances and staying active.

Let's Get Healthy!

Coach Tia

Sources:

http://www.eatmoreoats.com/health.html

http://en.wikipedia.org/wiki/Milk

http://benefitof.net/benefits-of-cottage-cheese/

Recourse: Roy BD (2008). Milk: the new sports drink?

US National Dairy Council Dairy's Role in Managing Blood Pressure