cottage cheese

We’ve always been told that dairy products, milk, butter and so on isn’t good for you. But there is an exception to everything and here is our exception – Cottage cheese or Indian paneer. Although both these aren’t essentially the same, they are very similar except that cottage cheese may have cream in it.

Nutrition information

Cottage cheese is rich in protein, sodium, calcium, vitamin B12, Potassium and Magnesium. According to wikipedia, the calories in 100 gms of cottage cheese is about 72 which is great considering the nutrition it consists of.

Whenever I talk about cottage cheese, I  mean the non-creamy types – the typical paneer.

Difference between protein and whey protein

Simply put, whey protein is protein in which carbohydrates, and fat  is isolated to result in almost pure protein. This makes it a healthy choice for those who would like to gain some good protein, to eat healthy during a diet, or to gain muscle in a healthy way.

Why does your body need whey protein?

Your body needs protein. But that doesn’t mean it has to be in the form of whey protein. Whey protein is a good choice though because it helps you gain protein without adding up too many calories. So yes, you need your cereals and eggs and vegetables but also, if you get a chance to feast on paneer, don’t give it a miss.

Grilled paneer
© Laperla777 | Dreamstime Stock Photos & Stock Free Images

How to make cottage cheese or paneer:

It is pretty simple – paneer is basically spoiled milk. So should be easy right?

  1. In a saucepan, boil milk without adding water to it.
  2. When it boils well, add three – four teaspoons of lemon juice.
  3. The lemon juice makes the milk get curdled up.
  4. Switch off and allow it to cool for a few minutes.
  5. Over a large bowl, place a clan cloth.
  6. Pour the curdled milk through the cloth and let it stand for five to ten minutes.
  7. Now strain well and press hard to drain the water as much as possible.
  8. You can slice it into cubes for easy use.

Easy everyday cottage cheese or paneer recipes:

Cottage cheese salad – fruity:

  1. Cut cottage cheese (paneer) into small cubes. Crumble some paneer and keep aside.
  2. I see that berries work well with cottage cheese. So you could add strawberries or blue berries based on your taste and availability.
  3. Cut some cashews and pistachios into small pieces.
  4. Season the sald with these nuts and some rasins.
  5. Garnish with crumbled paneer.


cottage cheese
© Kiboka | Dreamstime Stock Photos & Stock Free Images

Cottage cheese salad – green:

  1. Cut cottage cheese (paneer) into small cubes.
  2. Cut some tomatoes, bell pepper, cucumber into small slices and add to the paneer cubes.
  3. Chop some fresh parsley finely. Use it as a garnish.


Who should not eat cottage cheese

Those with lot of sodium content already in their body may have to cut down a bit on cottage cheese since there is a lot of salt / sodium content in cottage cheese. Pregnant women can consume paneer since it is good but in moderation.

Those who are trying to lose weight and eat paneer or cottage cheese but without the cream part – that is, a low fat version. This is in fact a treat for those who are trying to watch their weight. Instead of drinking those whey protein powders available in the market, this would be a healthier choice.

Kalaivani Selvaraj, MBA, got her Master’s degree in Human Resources. Due to her interest in natural healing, she pursued studies in the field of alternative medicine and is certified in Aromatherapy by Isla Verde Spa Training Academy. Ms. Kalaivani Selvaraj is also certified by Stanford University School of Medicine in Introduction to Food and Health.