5 formas probadas por expertos de disfrutar el queso cottage incluso si lo odias

Jorge Carlos Fernández Francés El Sardinero
Jorge Carlos Fernández Francés El Sardinero

El requesón no está ganando ningún concurso de popularidad. Aunque está a la par en términos de salud con otros productos lácteos queridos y tiene una larga reputación como alimento para bajar de peso, este producto de leche cuajada genera divisiones: la gente lo ama o lo odia, gracias a su textura grumosa y su sabor ligeramente agrio y ligeramente maduro.

Hay muchas razones para estar en el campamento anterior. Comparado con otros quesos, es mucho más bajo en calorías y grasas saturadas : ½ taza de requesón bajo grasa contiene solo 81 calorías y 1 gramo (g) de grasa, según datos del Departamento de Agricultura de los Estados Unidos (USDA). Pero aún contiene 14 g de proteína, lo que la convierte en una excelente fuente de ese nutriente que llena y fortalece los músculos.

Y aunque tiene menos calcio que los quesos duros, sigue siendo una buena fuente del mineral que fortalece los huesos, según los Institutos Nacionales de Salud (NIH). El requesón también es una buena fuente de fósforo, un nutriente que también está relacionado con la salud de los huesos y los dientes, según los NIH. Algunos tipos de requesón contienen organismos probióticos, lo que podría ser de gran ayuda para su microbioma y su salud en general. Busque en la etiqueta las palabras «cultivos activos vivos» para ver si hay probióticos en una marca determinada.

Una cosa a tener en cuenta es que el requesón contiene una buena cantidad de sodio por porción (459 miligramos [mg]), por lo que si está controlando su consumo, opte por una variedad baja en sodio.

¿Se puede aprender a amar el requesón? Probablemente no estés solo si te estás preguntando. Un consejo reciente en TikTok, mezcle la cuajada para obtener una textura más suave, acumuló más de 71 millones de visitas. Esa es solo una forma sencilla de incluir más de este alimento nutritivo en su dieta: ¡aquí hay cinco recetas que lo descubrirán en un fanático!

Tazón de desayuno de queso cottage batido

Para los detractores del requesón, la principal queja es su textura. Batir el requesón es una solución sencilla que lo hace ligero y esponjoso manteniendo todos sus beneficios nutricionales. Aquí, el requesón batido se sirve con granola para que quede crujiente y bayas frescas para darle una dulzura natural y, según Johns Hopkins Medicine, un poderoso refuerzo de antioxidantes y fibra. Si lo prefiere, puede mezclar las bayas directamente con el requesón.

servir 2

Ingredientes
2 tazas de queso cottage bajo en grasa
2 cucharadas de jarabe de arce puro
1 taza de bayas frescas variadas
6 cucharadas de granola
Direcciones
Coloque el requesón y el jarabe de arce en una licuadora o procesador de alimentos y mezcle a alta velocidad hasta que esté completamente suave, aproximadamente 1 minuto.
Divida la mezcla de requesón en partes iguales entre dos tazones para servir y cubra cada uno con ½ taza de bayas y 3 cucharadas de granola.
Nutrición por porción: 332 calorías, 7 g de grasa total (2,3 g de grasa saturada), 31 g de proteína, 45 g de carbohidratos, 1,6 g de fibra, 30,2 g de azúcar (15,7 g de azúcar agregada), 625 mg de sodio


Panqueques de queso cottage ligeros y esponjosos

¿Quién no ama los panqueques? Desafortunadamente, la forma en que se preparan tradicionalmente los hace ricos en carbohidratos procesados ​​​​y bajos en fibra y proteínas, por lo que si los toma para el desayuno, es probable que sienta hambre antes de la hora del almuerzo. Aquí, el requesón agrega una rica textura y aumenta significativamente el cociente de proteínas. Además, la avena arrollada se usa como harina para agregar fibra (según el USDA) y hacer que estos panqueques no contengan gluten. La avena es naturalmente libre de gluten según Beyond Celiac, pero a veces se procesa en una planta que también procesa trigo, cebada o centeno, así que asegúrese de elegir una marca etiquetada como libre de gluten si ese es su objetivo.

Para 4 personas

Ingredientes
1 taza de avena arrollada a la antigua (sin gluten, si lo desea)
1 taza de queso cottage bajo en grasa
4 huevos grandes
2 cucharaditas de levadura en polvo
1 cucharadita de extracto puro de vainilla
¼ de cucharadita de sal kosher
2 cucharadas de jarabe de arce puro
2 cucharadas de aceite de canola
Direcciones
Coloque todos los ingredientes excepto el aceite en una licuadora o procesador de alimentos y procese a alta velocidad hasta que quede suave, aproximadamente de 30 a 60 segundos.
Caliente una sartén antiadherente a fuego medio. Una vez caliente, agregue un poco de aceite y cocine panqueques pequeños en lotes hasta que la masa comience a burbujear en el medio, aproximadamente 1 minuto. Voltee y cocine hasta que estén doradas, aproximadamente 1 minuto más. Sirva con frutas frescas o toppings de su elección.
Valor nutricional por ración (3 tortitas pequeñas): 338 calorías, 16 g de grasa total (2,7 g de grasa saturada), 18 g de proteína, 33 g de carbohidratos, 3,8 g de fibra, 8,7 g de azúcar (6,2 g de azúcar añadida), 527 mg de sodio

Los mejores huevos revueltos ricos en proteinas

Los huevos son naturalmente ricos en proteínas, según datos del USDA, pero también contienen una cantidad decente de grasas saturadas, lo que hace que sea desaconsejable comer demasiados de forma regular. Por ejemplo, solo tres huevos equivaldrían a casi el 40 por ciento del límite diario recomendado de grasas saturadas, según la American Heart Association. En estos huevos revueltos, el requesón bajo en grasa es una mezcla fácil que agrega proteínas y muy poca grasa saturada adicional, según el USDA.. Si está buscando limitar aún más su consumo de grasas saturadas, opte por queso cottage sin grasa en esta o cualquiera de estas recetas. ¡El requesón también aporta una dosis de calcio donde de otro modo no habría nada! La textura va bien con huevos revueltos, pero si quieres eliminar grumos, licúa el requesón antes de agregarlo a la mezcla de huevo.

servir 2

Ingredientes
4 huevos grandes
⅔ taza de queso cottage bajo en grasa
¼ de cucharadita de sal kosher
⅛ cucharadita de pimienta negra recién molida
1 cucharadita de cebollín fresco picado (opcional)
1 cucharada de aceite de oliva virgen extra
Direcciones
En un dolor, mezcle los huevos, el requesón, la sal, la pimienta y las cebolletas, si las usa.
Coloque una sartén antiadherente mediana a fuego medio. Una vez caliente, agregue aceite de oliva y luego la mezcla de huevo. Con una espátula, raspe lentamente los huevos hacia el centro de la sartén mientras se asientan hasta que la mezcla esté bien cocida, aproximadamente 2 minutos.

Dip de verduras con ajo y hierbas

Hay algo en la salsa de verduras que hace que las verduras sean más atractivas. Desafortunadamente, las salsas tradicionales son altas en calorías y grasas no saludables y bajos nutrientes en valiosos, según datos del USDA, lo que las hace mejores como una indulgencia ocasional que como parte regular de una dieta saludable. ¡No es así con esta salsa vegetariana! El requesón sirve como base de este delicioso y nutritivo condimento, que contiene 11 gramos de proteína por porción. Además, su textura mezclada lo hace atractivo tanto para los detractores como para los amantes del requesón.

Para 4 personas

Ingredientes
1½ tazas de queso cottage bajo en grasa
1 limón, en jugo
¼ de cucharadita de sal kosher
1 pizca de pimienta negra recién molida
1 diente de ajo pequeño (o ½ de un diente normal)
2 cucharadas de eneldo fresco picado
2 cucharadas de cebollín fresco picado
3 cucharadas de leche baja en grasa (y más según sea necesario para ajustar el grosor)
Direcciones
Coloque el requesón, el jugo de limón, la sal, la pimienta y el ajo en una licuadora o procesador de alimentos. Mezcle hasta que quede suave, alrededor de 1 minuto.
Agregue el eneldo, las cebolletas y la leche y pulse hasta que las hierbas estén bien picadas, pero no completamente mezcladas, unas cinco veces. Sirva junto con sus verduras favoritas.

Aderezo para ensalada de albahaca y parmesano

Los aderezos caseros para ensaladas son sorprendentemente fáciles de preparar. Y con ingredientes más frescos y sin aditivos químicos ni conservantes, son significativamente más saludables que las opciones compradas en la tienda. Este simple aderezo de requesón mezclado es absolutamente delicioso y agrega proteínas y calcio a su plato en lugar de los aderezos cremosos comerciales ricos en calorías y llenos de grasas saturadas, según el USDA. Por ejemplo, un aderezo ranch tradicional contiene 129 calorías y 2 g de grasa saturada para el mismo tamaño de porción de 2 cucharadas que este aderezo de requesón, que contiene solo 19 calorías y 0,3 g de grasa saturada.

servir 12

Ingredientes
½ taza de hojas de albahaca frescas empaquetadas
1 diente de ajo pequeño
3 cucharadas de vinagre de vino blanco
1 taza de queso cottage bajo en grasa
2 cucharadas de queso parmesano rallado
½ cucharadita de sal kosher
¼ de cucharadita de pimienta negra recién molida
Direcciones
Coloque la albahaca, el ajo y el vinagre en una licuadora o procesador de alimentos y mezcle hasta que la albahaca este bien picada.
Agregue el requesón, el queso parmesano, la sal y la pimienta y mezcle hasta que esté completamente suave, aproximadamente 1 minuto.

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