by Lorelle Del Matto, MS, RDN, CD
Protein-rich cottage cheese is having a moment right now. We recently jumped on the whipped cottage cheese trend, pairing it with Sun-Maid and Orchard Choice Figs in sweet and savory preparations, great for a mini-meal, appetizer, or snack like whipped cottage cheese dip. It’s a tasty blood sugar balancing combo for which you will find two whipped cottage cheese recipes below including a whipped cottage cheese dip and is part of our health article that looks into fig extract benefits and the role of abscisic acid.
About Diabetes (2,3,4)
Five to 10% of people with diabetes have type 1 diabetes where the body doesn’t make insulin, the hormone made by the pancreas that helps get glucose into cells to fuel metabolism and activity. People with type 1 diabetes must take insulin daily. We don’t know how to prevent it, but it can be treated successfully by managing blood glucose levels, getting regular check-ups, and following lifestyle recommendations from one’s medical provider.
In type 2 diabetes, the pancreas makes insulin, but the body doesn’t use it properly and not enough glucose gets into cells. Risk factors include being older, inactive, overweight, or having a family history of this form of diabetes. Treatment, which may include diet, lifestyle modification and medication, is key because prolonged glucose intolerance can cause the pancreas to keep making more insulin until it can’t keep up with the demand and production stops. Plus, ongoing circulation of excess glucose in the blood can damage blood vessels and organs and lead to health problems such as cardiovascular and kidney disease.
Gestational diabetes is a form of diabetes that may occur in pregnancy and requires treatment to prevent high blood pressure and other complications. Blood glucose levels normalize after pregnancy about half the time (11).
About Metabolic Syndrome (5)
One in three American adults has metabolic syndrome, sometimes called insulin resistance syndrome. It increases the risk of heart disease, diabetes, stroke, and other serious conditions. It’s diagnosed by having three of the following conditions: high blood glucose levels, high blood pressure, a large waistline, abnormal levels of blood cholesterol and/or triglycerides.
Mini Meals and Snacks to Incorporate Dried Figs into Your Day
PB+J Mousse
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(4 servings)
Shower sliced and chopped California Figs over this almost addictive cream of 3 tablespoons peanut butter (or other nut butter) and 3 tablespoons maple syrup whipped with 2 cups (1 lb.) cottage cheese and a splash of vanilla. Add crunchy crushed peanuts and chopped dark chocolate if you like.
Whipped Cottage Cheese Dip with Figs + Feta
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(4-6 servings)
Craving a savory bite? Whirl 2 cups (1 lb.) cottage cheese, 1 cup feta cheese, 1-2 tablespoons olive oil and ½ to 1 teaspoon lemon zest and olive oil into a creamy spread or dip. Slather it on a whole grain cracker and top with sliced California Figs, chopped pistachios and sliced green onions.
More Seasonal Snack and Mini Meal Recipes:
- Seeded Fig and Pumpkin Crackers
- Fig Goat Cheese Log Recipe with Hazelnut-Nigella Dukkah
- Pumpkin Hummus with California Fig-Olive Gremolata
- Mediterranean Pita Nachos with California Figs
- Simple Turkey Sandwich Recipe with Black Pepper California Fig Jam
- Cinnamon Fig Labne Cold Cream Cheese Dip
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NUTRITION REFERENCES
- https://www.cdc.gov/diabetes/prevention/about-prediabetes.html
- The Facts, Stats, and Impacts of Diabetes | CDC
- Insulin Resistance & Prediabetes – NIDDK (nih.gov)
- https://www.nhlbi.nih.gov/health/metabolic-syndrome
11. https://www.cdc.gov/diabetes/basics/gestational.html#:~:text=Gestational%20diabetes%20occurs%20when%20your,body%20for%20use%20as%20energy.
