Tofu or Cottage Cheese?

For a high protein snack, cottage cheese has been a diet choice. But what about  tofu? In addition to the protein, tofu provides more health advantages. See a comparison:

New research confirms soy (found in tofu) is protective for cancers:

Larissa A. Korde et al. Childhood Soy Intake and Breast Cancer Risk in Asian American Women. Cancer Epidemiology, Biomarkers & Prevention April 2009 18; 1050

Lee S et al. Adolescent and adult soy food intake and breast cancer risk: results from the Shanghai Women’s Health Study. Am J Clin Nutr 89: 1920-1926, 2009

Guha N et al. Soy isoflavones and risk of cancer recurrence in a cohort of breast cancer survivors: the Life After Cancer Epidemiology study. Breast Cancer Res Treat. 2009 Nov;118(2):395-405. Epub 2009 Feb 17.

Read more here

So not only do you get more powerful nutrients and less sodium, cholesterol and saturated fat with tofu, you also get to eat more food (10 ounces vs. 4.75 ounces)! There is also some evidence soy may help reduce belly fat.

How can you make it taste good? Without the sodium content that cottage cheese has, adding no-salt seasonings and spices is important to improving palatability without adding sodium or calories.

1. Add lemon juice or plain or flavored vinegar
2. No-salt seasonings like Mrs. Dash or no-salt Spike
3. Smoked paprika, granulated garlic, nutritional yeast (which adds a few calories), onion powder, italian seasoning, mexican seasoning, cumin, etc.
4. Not into savory snacks? Adding chopped or mashed fruit and fruity vinegars give a sweet twist.
5. Cinnamon and nutmeg are also nice to add to a fruity mashed tofu.

Tagged as: cancer, cottage cheese, protein, snack, tofu