Cottage cheese is a great choice for women over 50 for several reasons:
The ultimate vintage diet food has had a massive revival recently. It used to be promoted as a diet food for weight loss because it was low fat and low calorie, but these days, its the protein content that makes cottage cheese a popular choice.
However for women over 50, it's not only the protein content that makes cottage cheese a superfood. Incorporating cottage cheese into a balanced diet can provide key nutrients that address common health challenges faced by women over 50.
5 reasons women over 50 should consider Cottage Cheese as a superfood.
High in Protein: As women age, they tend to lose muscle mass. Protein is essential for maintaining and rebuilding muscle. Cottage cheese is rich in casein, a slow-digesting protein, which can help preserve muscle mass, especially when combined with resistance training.
Bone Health: Cottage cheese is a good source of calcium, which is crucial for maintaining bone density and preventing osteoporosis, a common concern for women post-menopause.
Low in Fat and Calories: It provides a good amount of protein with relatively low calories, making it a great option for weight management, especially since metabolism tends to slow down with age.
Rich in Vitamins and Minerals: Cottage cheese contains B vitamins, including B12, which are important for energy metabolism and cognitive function. It also has phosphorus, which works alongside calcium to support bone health.
Supports Gut Health: Cottage cheese contains probiotics if you opt for versions with live cultures, which can help maintain digestive health—a common concern as people age.
5 ways I use Cottage Cheese as part of a balanced diet
My new favourite breakfast. Berry Cheesecake Bowl (32g protein). Check out my Instagram reel.
🍦200g cottage cheese (would work equally well with greek yogurt or a mix of yogurt and cottage cheese.
🫐Handful of blackberries (any berry will do)
🌱30g Flaxseed milled
🌰10 walnuts
🥥OPTIONAL Shredded coconut
🥥OPTIONAL Spoonful of coconut milk (full fat 95% coconut)
Blitz the cottage cheese and berries, Mix in the flaxseed, Pour into the bowl and dress with the other ingredients or whatever other nutritious toppings you fancy.
Add 2 tablespoons cottage cheese to eggs when making an omlette or frittata. You can either blitz for a smoother finish or leave it lumpy.
Make a creamy dip by blitzing 500g cottage cheese, 1/2 block of feta cheese and 2tbs olive oil. Serve topped with some marinated cherry tomatoes and basil. I served this on my Mediterranean Magic event last year and it not a morsel was left.
Whipped Cottage Cheese Old faithful, always add a spoonful or two to your salads, adds at least 6g protein and all the nutrients mentioned above.
Cottage Cheese Bread. This is a new favourite. A wee bit of effort but oh so worth it. And to be honest it was only a bit of effort the first time, now I can throw it together quite quickly.
In the interests of honesty, I use all of these except number 4 because I don't really like cottage cheese in a salad. I think it reminds me too much of my old 'diet' days, but all the other ways to use cottage cheese are firm favourites in my house. I currently have 4 tubs in my fridge. What about you? Is cottage cheese your heaven or hell food?
So a bit more about me.
I help women like you go from feeling tired, fed up, over weight, or creaky to feeling you are living your best life. My main focus is supporting women over 50, but hey, if you're 48 or 49, you're heading in that direction so get in touch.
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