Avocado and Cottage Cheese

Move over avocado toast, there’s a co-star joining the awards show: cottage cheese! With its versatility and creamy, salty flavor, cottage cheese is the perfect addition to avocado and served any number of ways.

WHAT’S NEW?

We’re capping off a 6-weekend stretch of being gone, one of which sandwiched our Spring Break trip to Costa Rica. Last weekend was a very early rise for a volleyball tournament before hitting Chicago for the balance of the weekend in celebration of my parent’s 70th and 80th birthdays and Easter. This weekend we’re in Indianapolis for a soccer tournament which unfortunately is ending up like our fall tournament — a whole bunch of really bad losses. Our rooting section of family and friends lost our minds when we finally scored a goal. At least the girls seem unfazed by the scores of the games and are thrilled with running the halls of the hotel and congregating in the very hot, very small hotel pool area.

We’re finally back in a groove with actual meals however spring always looks like fall in that it is utter chaos at dinner time and things get a little creative timing wise and also in terms of what’s served. I find that I keep quick proteins and quick, already prepared veggies on hand because that’s just what it takes sometimes! We’re even getting a bit more creative with our no-cook meals. Most recently, this Avocado and Cottage Cheese Toast has been a fan favorite (for me, anyway). And because I KNOW that others (including children!) love cottage cheese, this little gem of a combination is meant to be shared. 

ROLL CALL FOR THIS RECIPE

• No-Cook Meal: This ultra-healthy, perfectly balanced easy recipe is not only good for you, but it’s a no-cook meal that can be served anytime!
• Balanced: Carbohydrate, protein, and fat – this combination is perfectly balanced and offers lots of staying power!
• Easy Meal: It doesn’t get any easier than this – 5 minutes, max! Ta-Da!

KEY INGREDIENTS AND SUBSTITUTIONS

• Toast: You can toast up your bread of choice or whatever you have on hand – wheat, rye, sourdough, white bread….anything goes! 
• Cottage Cheese: Small curd, large curd, whole milk, low-fat cottage cheese – whatever you prefer! Ricotta cheese can also sub in here.
• Avocado: There’s no great substitute for avocado especially on avocado cottage cheese toast (ha!), but other veggies and fruits go well with cottage cheese. Consider trying tomatoes, cucumber, berries, melon, pineapple, peaches, etc.

FAQ

Why does avocado turn brown? What can I do to prevent this?

A bit of chemistry: oxidation caused from phenols and polyphenol oxidase that occurs when the avocado flesh is exposed to oxygen. The browning process can be tricky to halt, but can be helped by squeezing or brushing lemon or lime juice over the exposed green flesh of the avocado and by reducing exposure to air. I recommend storing any extra avocado in the skin with the pit in place, if able. Apply lemon or lime juice and wrap in cling wrap, coating the flesh entirely. 

How can you tell when an avocado is ripe?

Avocados darken as they ripen, turning from a dark green to a near-black shade. They should be just tender enough to have slight give when squeezed. If you remove the “nub” of stem at one end of the avocado, the flesh below should be a bright green. 

Does full-fat or whole milk (4%) cottage cheese have more protein than low-fat (1-2%) or fat-free?

Most often, the protein content is the same (about 13-14 grams per 1/2 cup serving). The difference is truly in the fat content. That said, some low-fat or fat-free cottage cheeses will have more thickeners (such as carrageenan) and sodium added to keep them from spoiling, as well as for flavor. For these reasons, I tend to choose whole milk diary, including cottage cheese.

Why does cottage cheese taste salty and have more sodium than one might expect (300+ milligrams per serving)?

The high moisture content of the product along with it being sold in multi-serving containers tends to require a bit more sodium to prevent spoilage. Look on labels to compare brands in order to find one on the lower side. 

NUTRITIONAL MERITS

• High-Fiber: Avocados are an unsuspecting source of fiber offering over 9 grams per fruit!
• Healthy Fats: This meal is rich in monounsaturated fat which can help lower LDL-cholesterol and promote heart health
• Potassium-Rich: Avocado is an excellent source of potassium – more than potatoes, melon, or bananas!

VARIATIONS, STORAGE, and TIPS

• Change up your seasonings or toppings! A little black pepper, Everything-but-the Bagel Seasoning, and sliced green onions are my personal favorites, however anything goes!
• Prepare immediately before serving – either your toast will get soggy or your avocado will brown. 
• Try a sweet produce with your cottage cheese with or in place of the avocado – berries, peaches, pineapple. A drizzle of honey is the perfect addition!

Looking for more satiating, quick meals?

• Sheet Pan Caprese Gnocchi
• Vegetarian Nachos
• Green Pasta Sauce
• Pesto Rosso
• Potsticker and Cabbage Salad
• Sausage and Veggie Cottage Cheese and Egg Cups
• 20-Minute Garlic Butter Cashew Chicken

Be well,