Cottage Cheese: Types, Benefits, How to Make It, and When to Eat It

Cottage cheese is a fermented dairy product from which the whey has been removed. It is the third product in the fermentation chain: milk is first fermented into sour milk (clabber) and then heated to separate the whey. Cottage cheese is a staple in the diets of athletes and healthy eating enthusiasts as one of the most valuable sources of animal protein. How to make cottage cheese and its health benefits are discussed further in our article.

The History of Cottage Cheese

People learned how to prepare cottage cheese long before specialized tools and centralized dairies existed. In the Neolithic era, hunters stored milk in the stomachs of killed animals. Rennet enzymes fermented the milk and turned it into a curd mass. Most likely, its history begins alongside the appearance of milk itself.

The ancient Romans were well-acquainted with the curdling process and prepared various cheese-based dishes. Written accounts date back to 160 BC in the work of the Roman politician and writer Marcus Porcius Cato the Elder, "On Agriculture" (De Agricultura), where he describes making a layered pie with a curd filling. He also provides a recipe for "fryers"—curd cakes fried in oil served with honey, poppy seeds, and honeyed wine.

Later, drawing on Cato’s writings in 37 BC, the Roman polymath Marcus Terentius Varro released the treatise "On Agriculture" (Res Rusticae). It mentions the actual preparation technology: the curd from the stomach of a lamb, calf, or kid that still fed on mother’s milk was used as a starter culture.

The term "tvorog" (common in Slavic languages) originates from a hypothetical Proto-Slavic language, which later split into various Slavic languages, and literally means "milk made solid." That is why the word sounds similar in Belarusian, Polish, Czech, and Slovak. In Serbian and Ukrainian, the word "sir" is used for this product, applying to both hard cheeses and cottage cheese. Interestingly, "tvorog" is one of the few words in Russian that can be pronounced with the stress on either the first or the second syllable.

In ancient Rus, cottage cheese was traditionally prepared in an oven. Clabber (sour milk) was poured into a clay pot and baked until clots formed. Then the mass was poured into a cone-shaped bag and hung to let the whey drain. Later, a dry method was invented: after separating the liquid, it was placed under a press, baked again to remove moisture, and allowed to settle in a bag. This cycle was repeated to make the cheese completely dry. After being packed into clay vessels, it was covered with melted butter, which filled all voids and prevented air from entering. This preserved product could be stored in a cellar for months. It was taken on long trips or to work in the fields, and the drier it was, the more expensive it cost.

There is evidence that curd preservation prepared this way underwent additional pressing and drying, resulting in hard, almost plastic-like "buttons" that could last for several years.

In the 1950s, Central Europe consumed cottage cheese mostly fresh, while in winter, only frozen products were available. Sweet curd snacks with vanilla and cocoa appeared in the 1930s as an alternative to ice cream.

There is also a folk belief that milk sometimes turns sour because of thunderstorms. Biochemists believe that electromagnetic impulses from lightning affect the microorganisms that trigger the fermentation process, though the exact mechanism remains a mystery.

Every corner of the world enjoys cottage cheese differently: in Central and Eastern Europe, it is eaten plain or salted; in mid-latitude countries, it is often sweetened; and Southeast Asia prefers high-protein plant-based tofu over fatty animal products.

How Cottage Cheese Is Made

The unique properties of cottage cheese are determined by its production technology. First, the most valuable components—easily digestible protein and milk fat—are separated from the milk, concentrating all the beneficial properties of milk.

The Traditional Method

For centuries, our ancestors made cottage cheese naturally by letting milk sit and waiting for chemical processes to occur. Fresh milk contains small amounts of lactic acid bacteria from the cow's udder. Milk sugar serves as an excellent breeding ground for them. These organisms feed on sugars and release acid as a byproduct, which causes the milk to sour.

The ideal temperature for these bacteria is between 25-30°C; if it drops to +15°C, fermentation slows down. This activity increases acidity, causing milk protein to coagulate into white, dense grains.

In the final stage, whey is separated from the curd flakes. To give the mass a dense structure, a cheesecloth bag containing the curd is hung over a bowl. After a few hours, the dry residue—cottage cheese—remains.

This method isn't for everyone. First, it takes at least 24 hours. Second, prolonged fermentation can lead to over-acidification, making the cheese very sour. This is why sugar or sour cream was historically added in large amounts.

The Industrial Method

Today, chemical reactions can be accelerated using lactic acid bacteria cultures. However, the core algorithm remains the same. The raw material can be whole, standardized, skimmed, or reconstituted milk.

The multi-stage production process includes:

1. Milk is stored in large tanks (up to 9,000 liters) and cooled to 4°C.
2. The cooled milk goes through a separator to divide skim milk and cream.
3. The cream undergoes standardization and homogenization to ensure specific fat content and a smooth texture.
4. The milk is pasteurized at 74°C to preserve flavor and consistency (compared to the usual 95°C).
5. Beneficial microflora is added for fermentation. Curd grains and whey form over 8-10 hours.
6. The mass is pressed using automated equipment to drain the whey. The grains are then cooled and packaged.

High-quality industrial products should contain only two ingredients: milk and starter culture. Rennet may be present to make the grain more attractive and glossy.

Natural cottage cheese can be frozen and thawed, but it must be done gradually: first in the refrigerator for 3-4 hours, then at room temperature.

Types of Cottage Cheese

Cottage cheese is classified by its fat content and calorie count. Per 100g of product:

Full-fat Cottage Cheese (19-23%)

A natural fatty product with over 236 kcal per 100g. It contains Vitamin E, B12, folic acid, copper, zinc, and fluorine. Long-term consumption is not recommended due to the heavy load on the digestive tract.

Classic Cottage Cheese (4-18%)

The 9% fat version is best absorbed by the human body. Vitamin D, which helps calcium absorption, is fat-soluble. Therefore, even for those with metabolic issues, classic curd is often recommended over fat-free.

Low-fat Cottage Cheese (1.8%-3.8%)

Widely used in cooking for baked or boiled dishes. It maintains a balance of vitamins and minerals with a calorie count of 100-120 kcal. It is a favorite among bodybuilders during the "cutting" phase.

Fat-free Cottage Cheese (0.5-1.7%)

Despite the name, it contains about 0.5-1.7% fat. It has 30% less calcium than the 9% version and should not be consumed exclusively or as a mono-diet. Daily intake should not exceed 300g.

Benefits of Cottage Cheese

Cottage cheese is a balanced food that is easily absorbed. It consists of protein, fats, lactose, enzymes, and vitamins. It provides amino acids for muscle growth and is both affordable and delicious.

Key benefits include:

• High content of easily digestible protein;
• Low carbohydrate share;
• Low glycemic index.

The protein is mostly casein, which is slow-digesting and provides a lasting feeling of fullness.

It is a vital source of Calcium (Ca) for bone structure and muscle contraction. Since it contains only 3% carbs, it is often tolerated by people with mild lactose sensitivity.

Protein from cottage cheese is absorbed at a rate of 91% within an hour, compared to only 30% for milk. It also stimulates insulin release, which helps athletes absorb nutrients more efficiently after a workout.

Who should eat it:

• Those who tolerate milk proteins well;
• Athletes (who can consume 300-400g per serving);
• Growing children;
• Pregnant and lactating mothers;
• The elderly and those with liver or gallbladder issues.

Vitamins in Cottage Cheese

Besides calcium, it contains iron (Fe), magnesium (Mg), phosphorus (P), and potassium (K). It is rich in methionine, an amino acid that protects the liver from fatty disease (hepatosis). It also contains tryptophan, which improves sleep quality and helps prevent anxiety.

Can You Eat It with Type 2 Diabetes?

Cottage cheese has a low Glycemic Index (30) but a high Insulin Index (120). While it doesn't cause a sharp spike in blood sugar, the insulin response means that those with insulin resistance should limit intake and avoid eating it in the evening.

At What Age Can Children Eat Cottage Cheese?

According to pediatricians, cottage cheese can be introduced into a baby's diet no earlier than 6 months of age. By 8 months, one daily feeding should include dairy products like curd.

When Is the Best Time to Eat Cottage Cheese?

Calcium is best absorbed in the evening and at night. However, eating it late at night can block the production of growth hormone (somatotropin) due to the insulin spike. If your goal is bone health, eat it during dinner. If you are monitoring insulin and weight, eat it in the first half of the day.

How to Make Homemade Cottage Cheese

In a Pot

1. Heat milk to 37-40°C.
2. Add the starter culture and stir.
3. Wrap the pot in a warm blanket for 6-8 hours.
4. Once thickened, heat the mixture slowly to 85-90°C (do not boil).
5. Drain through a cheesecloth.

In a Yogurt Maker or Slow Cooker

Use the "Yogurt" mode to ferment the milk for 8 hours. Afterward, follow the same heating and draining process as the pot method.

What to Eat with Cottage Cheese

Cottage cheese pairs excellently with vegetables (cucumbers, tomatoes), fruits, nuts, and honey. To improve calcium absorption, combine it with eggs (e.g., in cheesecakes or casseroles). Avoid pairing it with coffee, alcohol, or spinach, as these can hinder mineral absorption.

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