Start your day with a hearty and nutritious 6-grain hot cereal that will keep you energized and satisfied. Prepare a big batch over the weekend and enjoy a warm, comforting breakfast all week long. Top it with your favorite fruits or a dollop of yogurt for added natural sweetness.
Servings: 14 Serving Size: ½ cup
Nutritional Information Per Serving
114 calories
1 g total fat
0 g saturated fat
0 g transfat
0 g monounsaturated fat
0 mg cholesterol
74 mg sodium
21 g total carbohydrate
3 g dietary fiber
0 g total sugars
4 g protein
Ingredients
½ cup uncooked pearl barley
½ cup uncooked red wheat berries
½ cup uncooked brown rice
¼ cup uncooked steel cut oats
3 tablespoons uncooked quinoa
2 tablespoons of flaxseed
½ teaspoon kosher salt
1 ½ quarts water
Directions
In a large saucepan, combine the barley, wheat berries, rice, oats, quinoa, flaxseed and salt.
Pour water over ingredients, stir and bring to a boil over medium heat.
Reduce heat to low and simmer for 45 minutes, stirring occasionally.
Dietitian’s tip:
Make a big batch of this cereal on the weekend and reheat all week. Top with fruit or yogurt to add natural sweetness.
This dairy product can help you lose weight, manage blood sugar and strengthen bones
Cottage cheese doesn’t typically receive a lot of attention. It gets left out from the fancy cheese counter at the grocery store. It doesn’t make the cut for a charcuterie (meat and cheese) board. And it isn’t typically included in recipes for favorite foods such as pizza, grilled cheese or baked ziti.
It’s a soft, white, fresh cheese that’s different in texture and taste than more popular cheddar, Parmesan and blue cheeses. But cottage cheese holds a prominent place in the dairy aisle for good reasons, says registered dietitian Julia Zumpano, RD, LD.
“It’s a portable food that’s easy to add to your diet,” she says. “And cottage cheese offers lots of health benefits.”
As a dairy product, cottage cheese is a great calcium source, which is important for bone health. Having healthier bones makes you less likely to get osteoporosis (weak bones). Cottage cheese in your diet can even help with your blood sugar levels.
Thinking about giving cottage cheese a go? Zumpano explains what you need to know.
Is cottage cheese healthy?
Cottage cheese is low in calories while providing protein and vital nutrients, Zumpano says, making it one of the healthiest cheeses you can eat. It’s made by curdling pasteurized (sterilized) cow’s milk — when milk turns acidic, the milk protein separates and forms curds (clumps). These loose curds serve as the base for cottage cheese.
Depending on the fat content of curdled dairy milk, cottage cheese is available as nonfat, low fat (1% or 2%) or whole fat. The milk type affects the nutritional content.
“To get the most bang for your buck, choose a low-fat or even full-fat cottage cheese,” Zumpano advises. “Nonfat cottage cheese may sound like a good idea, but it contains less protein and won’t be as satisfying.” Full-fat cottage has 1.5 grams more of saturated fat when compared to 2% but can be the most satisfying.
Health benefits of cottage cheese
Cottage cheese may be mild in flavor, but it packs a punch when it comes to potential health benefits. Some of the many benefits of cottage cheese include:
Provides good nutrition
A 100-gram serving (just under a half cup) of low-fat (2%) cottage cheese provides:
Three factors make cottage cheese a great choice if you’re looking to lose pounds or maintain your weight:
High in protein:Research finds that eating a high-protein diet helps curb your appetite and manage hormones associated with appetite, digestion and insulin release.
Low in fat: Full-fat cottage cheese contains less fat than some other cheeses (4% fat versus 30% fat in cheddar), and its high protein makes it an excellent low-fat option.
Provides calcium:Studies show that increasing calcium can help you lose weight when combined with a calorie-restricted diet.
Cottage cheese isn’t the only dairy food to provide these advantages. Greek yogurt can also check these boxes. But if you’re deciding between the two, Zumpano recommends cottage cheese. “Full-fat cottage cheese and full-fat Greek yogurt have the same amount of fat, but cottage cheese has 25% more protein.”
Provides essential amino acids
Cottage cheese is rich in casein (pronounced “KAY-seen”) protein. It’s a complete protein that provides essential amino acids, which are all the building blocks of protein that your body needs.
Amino acids help your body work smoothly. They affect your:
Phosphorus is critical for proper bone development and strength, especially during growth spurts or when healing from a fracture.
Protein helps maintain bone mineral density and can reduce the risk of fractures.
“Bone health is critical as you age,” Zumpano shares. “Adding cottage cheese to your diet is an easy way to strengthen them.”
Helps you control blood sugar levels
Plain cottage cheese is low in carbohydrates, making it a great option for anyone watching their blood sugar. The slow-digesting casein protein in cottage cheese also helps prevent blood sugar spikes.
“To get this benefit of cottage cheese, choose plain cottage cheese,” Zumpano recommends. “Avoid cottage cheese pre-packaged with fruit and check the label for added sugar.”
Contributes to a balanced gut
Probiotics are live microorganisms that can improve the balance of good and bad bacteria in your gut (gut microbiota). The curdling process used to produce cottage cheese adds beneficial bacteria that can promote better gut health. But unlike Greek and regular yogurt, which almost always contain probiotics, not all cottage cheese is created equal.
“If you want cottage cheese that provides probiotics,” Zumpano says, “check the label to see if it says it contains ‘live and active cultures.’”
Promotes muscle development
The slow-release protein in cottage cheese doesn’t just help with digestion. It’s also important for building muscle tissue and helping your muscles recover after a workout.
“Casein protein provides your cells with amino acids consistently over a longer period, which helps muscles recover instead of breaking down,” Zumpano explains. Consider having cottage cheese after a workout to get the maximum benefit for your muscles.
Reduces your risk of some cancers
Research shows that increasing dairy intake may lower your risk for some (though not all) cancers. “There’s still a lot to learn about the connection between dairy and cancer prevention,” Zumpano states. “But it’s clear there are protective benefits to including dairy in a balanced diet.”
Experts believe getting more calcium may offer protection from:
Bladder cancer.
Breast cancer.
Colorectal cancer.
Stomach (gastric) cancer.
Tips for adding cottage cheese to your diet
The United States Department of Agriculture (USDA) recommends that adults get three cups of dairy daily. Cottage cheese can help you reach that goal.
When you incorporate cottage cheese into your diet, remember to:
Check the nutrition label: Single-serve containers of cottage cheese may vary in size and nutritional content.
Consider your lactose tolerance: The lactose in cheese decreases with age. As a fresh, unripened cheese, cottage cheese often contains more lactose than aged cheeses. If you have lactose intolerance, consider a cottage cheese that’s lactose-free.
Keep an eye on sodium: Cottage cheese can be high in sodium, so opt for low-sodium or sodium-free cottage cheese to protect yourself from high blood pressure and heart disease.
Get creative: There are many ways to eat more cottage cheese. Consider adding cottage cheese to your eggs or pancake mix. Bake it into muffins or cakes. Or use it as a substitute for sour cream or ricotta cheese.
Vitamin C, also known as ascorbic acid, is a powerful micronutrient that plays a key role in keeping your body healthy. Here we’ll explore some myths and truths about this vital micronutrient. #HarvardHealth
Fuel up with protein and healthy fats for breakfast!
A meal that’s heavy in sugar and starch is no way to start your day – especially if you’re following the ketogenic diet.
These recipes from functional medicine specialist Mark Hyman, MD, are a great way for anyone — keto or not — to bring real, whole, fresh foods (including non-starchy vegetables) to your plate first thing in the morning.
Protein in Greek yogurt: Greek yogurt is a protein powerhouse. It has almost twice the protein of traditional yogurts and provides the same gut-friendly bacteria. #HarvardHealth
Blood pressure, cholesterol, alcohol, diabetes, smoking, overweight, stress and sleep all affect the risk of developing heart disease. Learn more about your modifiable risks and help protect your heart here.
Risk Factors For Heart Disease & Stroke A risk factor is anything that raises a person’s chance of developing heart disease and stroke. There are two types of risk factor, … Risk Factors Read More »
We all want to protect our kids whether it be from falls, bumps and bruises — or avoidable infections and diseases. To help your child avoid illness, it’s important to encourage good habits and take steps to boost their immune system from an early age.
“Most of what makes a child’s immune system strong is common sense,” says pediatrician Adriane Lioudis, MD. If you keep these five tips in mind, you’ll stack the deck in your child’s favor for a healthier life.
1. For newborns, consider breastfeeding
While it’s a very personal decision (that isn’t always possible), if you are able to exclusively breastfeed your child for at least six months, it may have benefits. Some research shows that breastfeeding your child might possibly reduce allergies, Dr. Lioudis says.
2. Promote regular hand washing
Eighty percent of infections are spread by touch. Teach your little one to take the time to wash their hands after sneezing, coughing and going to the bathroom. Washing hands with warm water and soap for at least 20 seconds can remove bacteria and viruses and can reduce the chance of lung infections by up to 45%.
“Get the flu shot for your child yearly, as well,” Dr. Lioudis says. This is particularly important for children with asthma and other chronic health conditions.
Also, if your family will be traveling internationally, it’s important to seek advice from your child’s healthcare provider about any needed vaccinations.
4. Make sleep a priority
To maximize immunity, children must get enough sleep.
Babies between 0 and 3 months need 14 to 17 hours of sleep. Those between 4 and 12 months need 12 to 16 hours of sleep.
Children between the ages of 1 and 2 need between 11 and 14 hours.
Kids between the ages of 3 and 5 should get from10 to 13 hours.
Children ages 6 to 12 should get between 9 and 12 hours.
Teens between the ages of 13 to 18 need 8 to 10 hours.
Not getting enough sleep limits the body’s ability to produce proteins called cytokines that help fight infection and reduce inflammation.
5. Encourage a healthy diet
A healthy diet is also important for your child’s immune system.
Dr. Lioudis recommends encouraging your child to “eat the rainbow” when it comes to fruits and vegetables. A good selection of whole grains should be part of their diet as well. Keep processed foods to a minimum. Proper food choices can help ensure that your child gets enough vitamins — such as vitamin A and E. These vitamins are needed to maintain good health and a strong immune system.
You can’t avoid all illness, but some kids need extra protection
“Even if you follow these tips, your child might still get between seven and 11 colds each year,” says Dr. Lioudis. She adds that you can expect each one to last up to two weeks.
Also, keep in mind that some things billed as common “remedies” aren’t effective in boosting immunity. For example, there’s no definitive proof that large amounts of vitamin C or echinacea help prevent colds or shorten them, she says.
However, if your child has a compromised immune system, work closely with your pediatrician to find ways to improve his or her immunity. Each child needs a personalized approach because their individual immune system varies, Dr. Lioudis says.
“There’s generally a different protocol with immunocompromised children. There are some vaccines we have to add in on top of what most children have, but it’s something that we must determine on a case-by-case basis.
“When you create a meal centered around vegetables, you’re taking steps to improve and maximize your health,” says Liz Moore, registered dietitian at Beth Israel Deaconess Medical Center. Try these three meals today. — #HarvardHealth#Diet#Nutrition
Meatless Mondays, meet summer’s bounty: a wide variety of colorful, fresh summer vegetables now available in grocery stores, backyard gardens, and farmer’s markets. We’re talking sunshiny golden corn on the cob, deep purple eggplant, red beets, peppers of all hues, not to mention tomatoes, zucchini, green beans, cucumbers, and more. With a bit of simple prep, they’re ready to take center stage on your plate, reinforcing the joy of summer.
“Vegetables in our diet provide many benefits. And when you create a meal centered around them, you’re taking steps to improve and maximize your health,” says Liz Moore, the author of a heart-healthy cookbook and a registered dietitian at Harvard-affiliated Beth Israel Deaconess Medical Center.
Centering healthy vegetables on your plate
Making vegetables the stars of a meal is part of the “veg-centric” movement, which teaches people how to elevate even average vegetables to creative entrées and side dishes. The trend gives vegetables bold flavors by grilling, layering, caramelizing, or roasting them — steps you can take with a backyard grill or stovetop skillet.
Summer veggie meals have lots of important health perks. “Vegetables such as eggplant and beets of all colors are rich in fiber, Moore says. “Eating a high-fiber diet helps lower cholesterol and is linked to heart health, digestive health, and helping to maintain stable blood sugar levels. For those trying to lose weight, vegetables are low in calories and provide volume, which helps keep you full.”
Summer vegetables also have a wide variety of essential vitamins, minerals, and phytochemicals (beneficial plant chemicals) like flavonoids. “For example, carotenoids in cooked tomatoes are rich in lycopene, which is associated with inhibiting cancer growth and boosting the immune system. And beets are a good source of folate and potassium,” Moore says.
Three easy summer vegetable meals
Wondering what to do with the colorful harvest available to you? Moore suggests keeping it simple by making a meal of vegetables paired with whole grains or legumes (beans or lentils). Here are three meals that fill the bill.
Grilled eggplant steak with cucumber, tomato, onion, chickpea, and feta salad
Slice an eggplant (from root to stem) into three-inch thick “steaks.” On each side, drizzle olive oil and a little black pepper. Grill on both sides until tender.
Dice two tomatoes, one cucumber, and half a red onion. Add a can of rinsed, drained chickpeas. Toss with a dressing of olive oil, a little red wine vinegar, and oregano to taste.
Serve the salad over the eggplant steak. Top with some diced feta cheese, if you like.
Veggie pita pocket with gazpacho
Put a couple of tomatoes, a cucumber, a green pepper, half a red onion, some bread crusts, and a little olive oil into a blender. Blend until chunky or finer, as you prefer. Add salt, pepper, and cumin to taste, blending for a few more seconds. Chill for 30 minutes.
Open a whole-wheat pita and spread a tablespoon of hummus inside. Add slices of zucchini and carrots, and some arugula, salad greens, or other vegetables that appeal to you.
Serve the pita with half a cup of the gazpacho.
Quinoa-stuffed red peppers
Based on a recipe from BIDMC’s CardioVascular Institute’s Hungry Heart Cookbook by Liz Moore, RD, LDN
Cut peppers in half, remove seeds, and lay them open side up on a dish.
Mix cooked quinoa, diced tomatoes, and corn off the cob (you can grill the corn first and cut off the kernels for a special summer flair). Add low-fat grated cheddar cheese, canned (rinsed) black beans, one egg, and some spices to taste, such as a bit of cumin, chili powder, salt, and pepper.
Use the mixture to stuff the peppers evenly, and then cook them on the grill in a grilling basket for about 30 minutes. You can also cook them in the oven at 350° F on a cookie sheet or in a roasting pan, checking at 30 minutes to see if they are done.
Other ideas include
grilled veggie kebabs with chunks of eggplant, zucchini, cherry tomatoes, and mushrooms. Serve on a bed of lettuce and add a little goat cheese.
whole-wheat pasta with a mix of sautéed vegetables that appeal to you.
salad with green leaf lettuce, raw green beans, cherry tomatoes, Kalamata or black olives, and half a hard-boiled egg. Top with a dressing you enjoy.
Which combinations of summer vegetables you choose can depend on cost, taste preferences, and how much time you want to spend cooking. If you’re in a hurry, go with a salad. If you have more time, try grilling or sautéing vegetables.
Finally, be open to inspiration from the bounty you see at the market. “Focus on getting a variety of colors in the vegetables you choose. The more colors there are on the plate, the more nutrients you’ll be consuming,” Moore says. “And try something new. Explore vegetables you’ve never tried before or new methods of cooking. Think of it as one of summer’s glorious adventures.”
Heidi Godman is the executive editor of the Harvard Health Letter. Before coming to the Health Letter, she was an award-winning television news anchor and medical reporter for 25 years. Heidi was named a journalism fellow … See Full Bio
Registered dietitian Lara Whitson, RD, LD, shares how watermelon is actually healthy for you, along with five watermelon recipes.
Is watermelon healthy?
Watermelon is 92% water. No surprise there, considering it’s in the name. But more than keeping you hydrated during hot summer days, watermelon has a number of other health benefits. It’s packed with antioxidants like lycopene that can help protect against chronic diseases like diabetes and cardiovascular disease.
And when eaten regularly as part of a healthy balanced diet, it can help make you feel fuller longer. With a low amount of calories, sodium and cholesterol, alongside higher amounts of calcium, vitamin C and magnesium, watermelon is one fruit you don’t want to miss out on year-round. Even the rind and its seeds offer some benefits.
“You can stir-fry the rinds with other vegetables and add spices to the seeds, like you might do with pumpkin seeds, for an easy and healthful snack,” says Whitson.
Watermelon basil granita
This shaved ice dessert gets a fruity twist with watermelon chunks. It also pulls in star ingredients like fresh lime juice and basil leaves, which offer their own health benefits for a refreshing mid-afternoon sweet escape.
Watermelon, tomato and herb salad with feta
Calorie-conscious dishes can still go big on flavor. This refreshing salad, perfect for picnics and cookouts, pairs watermelon with tomatoes bountiful in benefits, alongside red wine vinegar, fresh mint, almonds and feta cheese.
Fresh watermelon fruit smoothie
This is just one of several ways to crank up your chill summer drinks: Puree 1-1 1/2 cups chopped watermelon with 1 cup ice and a little water or fresh juice for a sip-worthy smoothie as you soak in the sun.
Watermelon salad with cucumber, tomato and almonds
This recipe doubles down on the use of veggies by incorporating beefsteak tomatoes, cucumber, a fresh ear of corn and basil, along with a hearty serving of watermelon for a subtly sweet finish.
Fruit salad spring rolls
Not only is this sweet snack filling, but it also puts a dessert-like twist on classic Vietnamese and Thai spring rolls. By wrapping julienned watermelon, green apple and pineapple in spring roll wrappers made from rice paper, and creating a dipping sauce with Greek yogurt and tahini, this recipe makes for a great palate cleanser for any summer cookout.
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