...yes that may be true, however I promise it makes a tasty, healthy and filling snack!
COTTAGE CHEESE
Some facts you should know about it:
1. It is a cheese, however it is not fermented. This is great for people who have a sensitivity towards fermented foods.
2. It is a low fat, protein filled food making it a good choice to keep you full for a while. Half a cup is only 100 calories, but has 15 grams of protein.
3. There are many different ways you can enjoy it. Have it savory or sweet- add some diced veggies or sliced fruit. Make it more interesting with spices or honey!
One thing to watch out for is that it can have a high sodium content as seen on the label here. You can get cottage cheese in non-fat, 1% or 2%.
Fruit wise I think cottage cheese tastes awesome with berries. If you're looking to make a veggie snack my personal favourite is with diced cucumber.
TIP: Try replacing your toast at breakfast with cottage cheese! Cut out some carbs and add some protein.
GREEK YOGURT!
It is all over the place, you can't seem to get away from it! Is it really better than regular, old yogurt? The answer is yes, but there are certain things to watch out for when you are picking up your Greek yogurt.
Greek yogurt is made by straining goat's milk (traditionally) or cow's milk (what we get at the grocery store) extensively to remove much of the whey giving it a thick and creamy texture.
Both are great and comparable sources of calcium (Greek can be slightly lower due to the way it is strained). However, Greek has less sodium, less carbs, and almost double the protein than regular yogurt (woohoo!). One thing to watch out for is Greek yogurt's fat. It can get quite high and sticking to the low or non-fat versions would be a better choice health-wise.
Now, WHAT YOU NEED TO LOOK OUT FOR! Many brands selling Greek yogurt are simply adding thickening agents, and even cream (not so healthy anymore) to their yogurts to give it that texture and calling it "Greek" but aren't actually. These include gelatin, starches, gums, and condensed milk. Look for labels with the shortest ingredient list and none of these additives. Essentially all it should have is milk, and the active bacterial cultures. My favourite brand is Skotidakis...they have single serving size containers perfect for a snack.
References:
http://health.usnews.com/health-news/diet-fitness/diet/articles/2011/09/30/greek-yogurt-vs-regular-yogurt-which-is-more-healthful
http://www.acefitness.org/certifiednewsarticle/1550
http://www.nytimes.com/2013/03/20/dining/to-many-yogurt-fans-its-all-greek.html?_r=0
http://www.skotidakis.com/en/products/product-yogurt-plain-500g-0-percent.php
Hey guys!
I made this Greek style Quinoa salad for a work potluck the other week and it was a hit.
Quinoa is super easy to make, it is very filling, and easy to add to almost anything. It is one of the highest protein grains (about 14%). It is also a great source of iron and magnesium.
I would recommend quinoa as a great replacement to rice and even pasta in some dishes!
So this recipe was quite easy. I made a lot because it was for a large group...here are the ingredients and steps:
Ingredients:
1 cup of red quinoa
1 cup of golden quinoa
1 cucumber- diced
1 tomato- diced
1 green bellpepper- diced
1/2 a red onion- diced
Just under a 1/4 cup sliced kalamata olives
As much feta cheese as you like
Greek dressing to taste
Steps:
Boil the quinoa to cook it. It takes 2 cups of water for 1 cup of quinoa. In this case I used 4 cups of water. Once the water and quinoa are boiling, turn the heat to low or simmer. The quinoa is cooked once the water has been absorbed and the quinoa begins to sprout.
After it is cooked all you need to do is toss everything and you are good to go.
