Cottage Cheese Pancakes: Versatile Ingredient and Protein Packed

The Surprising Comeback of Cottage Cheese

Cottage cheese, once considered bland and boring low-fat "diet food," is now making a comeback in the world of nutrition. This versatile ingredient is not only delicious but also packed with essential nutrients.

What is Cottage Cheese?

Cottage cheese is fresh cheese made from the curds (solid part) of milk and some whey (the liquid part). It is a fermented cheese, rather than a ripened cheese which gives it a mild flavour compared to other cheeses and has a creamy, heterogeneous, soupy texture. It is typically made from skimmed milk giving it a low fat content compared to other cheeses. Although it is made by adding live cultures to start the fermentation processes, it difficult to know if these potentially gut-friendly bacteria actually make it in to the pot you buy. In the UK, manufacturers don't current put that information on the label.

A Nutritional Powerhouse

One of the main reasons behind the surge in popularity of cottage cheese is its high protein content. A half-pot serving of cottage cheese, which is about 150g, contains approximately 15g of protein. This makes it an excellent choice for those looking to increase their protein intake.

Protein is crucial for muscle synthesis and repair, especially after training. It helps in developing and maintaining lean muscle mass, and enhances endurance, anaerobic capacity, and strength during exercise. Cottage cheese is a complete protein source as it provides all the essential amino acids that our bodies need. These amino acids are the building blocks of protein and play a vital role in various bodily functions such as repairing muscle, growth of new cells and tissues and support healthy hormone function.

Aside from its protein content, cottage cheese is also a great source of other essential micro-nutrients. It is rich in calcium, which is essential for maintaining bone, heart, and muscle function. Additionally, cottage cheese contains phosphorus, which supports bone health, riboflavin, which helps convert food into usable energy, and vitamin B12, which is crucial for brain function and red blood cell production.

By incorporating cottage cheese into your diet, you can provide your body with a wide range of nutrients that are essential for overall health and well-being.

Versatility in the Kitchen

By pairing cottage cheese with a source of carbohydrate, such as fruit, on toast or stirred into porridge, it makes a great post-training option.

These cottage cheese pancakes make a great breakfast option, topped with blueberries, Skyr or Greek yoghurt. For a savory twist, replace the lemon zest with chives and add mushrooms and a fried egg on top.

Ingredients

60g oats

1 egg

150g cottage cheese

Pinch of baking powder & salt

Zest of 1 lemon

Handful of Blueberries

Toppings of choice!

Method

1. Blend oats to a flour in a food processor

2. Add rest of the ingredients, expect the blueberries and blend into a smooth, thick batter. Fold the blueberries into the batter

3. Drop dollops of mixture into a non-stick frying pan with a drizzle of olive oil or butter if desired. Fry for a few minutes on each side until golden.

4. Serve warm with your choice of topping