The Hemp Connection:
whey protein

Greek yogurt is all the rage these days. Are you missing something by not eating it?

Yes…and no.

This dairy treat is popular with consumers because it's thicker and creamier than regular yogurt. Nutrition experts like it because it is higher in protein. That, for PCOS is something to look for in foods.

Before you jump on the bandwagon, however, consider a couple of things.

Greek yogurt is made by straining out the water to make it thicker. In the process of straining, calcium leaches out into the water that is strained and discarded. This means that its calcium content tends to be lower.

Greek yogurt also doesn't contain vitamin D, a vitamin that is increasingly being found to be deficient in women with PCOS. I personally checked all major brand labels (Fage, Oikos, Chobani, and several other lesser known options) in the store to verify this, and unfortunately, not a single one is fortified with vitamin D.

So if you're using Greek yogurt as your dairy choice for the day, and you're assuming it's a good source of calcium and vitamin D, you're selling yourself short.

Fortunately, if you love Greek yogurt and you have a few minutes of time, the problem can easily be solved. It turns out, it's fairly easy to make Greek-style yogurt from regular, vitamin-D fortified yogurt! All you need to do is strain the regular yogurt with a cheesecloth. Here are the directions, with pictures.

Here is a list of yogurts that DO contain vitamin D. My recommendation is to stick with plain in order to keep the sugar content low. Also, to consider a low-fat rather than a non-fat version. Researchers have found that if only one of your dairy choices a day contains fat, you tend to increase your fertility.

If you want to, you can even save the liquid you've drained off and include it in smoothies--thus recapturing the calcium and the whey protein that's been drained off in the straining process.

Bottom line--don't assume that because yogurt is a dairy product that it is the exact nutritional equivalent of milk. And don't get caught up in the hype, and assume that Greek yogurt is automatically your superior choice.

I'd venture to guess that the majority of you readers, at some point in your life, if not now, have had a love-hate relationship with cottage cheese. It's the dieter's food, and you have likely had more than your fair share. This week I've been hearing a lot about ricotta cheese on television, so it seemed like a natural choice for this feature.

I found a great little piece on the Organic Valley website about ricotta cheese:

Ricotta is a creamy white, mild, fresh cheese with a soft texture and a slightly sweet flavor. Traditional Italian cheese-makers originally produced Ricotta from whey left behind in the making of Mozzarella and Provolone (Ricotta translates to"re-cooked"). Organic Valley's Ricotta is made by heating whole and non-fat milk to a high temperature before we add organic vinegar and a touch of salt to form the curd. Good Ricotta is firm but not solid, and consists of a mass of fine, moist, delicate granules. Ounce for ounce, Ricotta has five times more calcium than the cottage cheese it closely resembles. Organic Valley Ricotta is the first organic Ricotta in nationwide distribution. Ricotta is like a fine-textured cottage cheese and can be eaten as is with a little salt, pepper and fresh herbs, although it is more commonly used in Italian pasta dishes and desserts. It is delicious in salads, dips, or with Prosciutto and melon. Ricotta is a favorite in Lasagne, Cannelloni, Manicotti, and in all filled pastas such as Ravioli and Tortellini. As a dessert cheese, Ricotta works well with honey, flavoring, fruit, or chocolate as in Cannoli, and makes an excellent low-fat addition to cheesecake recipes. Excellent accompaniments for Ricotta include berries, tangerines, melon, bagels, sweet rolls, and crusty Italian bread, and light crisp white wines such as Sauvignon Blanc or Chenin Blanc.

This above italicized paragraph is really the nerdy food scientist's way of reciting Little Miss Muffet! When milk is heated and separated, one part becomes the curds (cottage cheese) and the other becomes the whey (ricotta).

Does whey protein sound familiar? It's big with body builders and athletes. But they all tend to do whey protein powder. I'm ok with that, but it seems like most options are flavored and sweetened, and I get bored with that.

The reason whey is so popular is because it seems to help stabilize blood sugar. It also may be one of those foods that helps reduce inflammation. And remember, PCOS is the four letter word for inflammation.

In addition to the ideas Organic Valley provides, consider that if you want pasta, a whole-grain or high protein version used to make cannelloni with ricotta cheese…may not really be all that bad for you. It's a way to tweak an old favorite to your benefit.

Ricotta cheese is usually right near the cottage cheese in the dairy case. If you don't see it, ask for it!

Last night I attended an increasingly popular event here in Phoenix, the Places, Spaces and Faces Community Dinner. Once a month, my friend, architect Taz Loomans, finds an architecturally and/or artistically interesting venue and arranges a potluck dinner there. Everyone votes on their favorite within 4 categories: sweet, savory, beverage, and overall presentation. And the winners have to plan the theme for the next month!

August's event was hosted by the Modified Arts gallery, to celebrate their new"Converging Trajectories" exhibit. In sync with the event, the dinner's theme was fusion.

My favorite dessert was an Indian dish, which I loved because it was not too sweet but still delicious. It was made with ricotta cheese, which you've seen in this blog before because of its whey protein, high calcium content, and anti-inflammatory properties.

Rita Harkins Dickinson, the creator, shared the recipe so I could share it all with you:

16oz Ricotta Cheese

Half a cup of dry carnation milk

3/4 cup sugar (I recommend a little less)

Bake at 350 for about 40 — 50 minutes and top with pistachios and/or fruit.

I was impressed with how many participants shopped for their ingredients at the farmer's market earlier in the day, and how healthy the recipes were, in general. It was nice to see that"celebration" doesn't necessarily need to be fattening, and how eating locally and healthfully a natural choice and a desirable habit.

If you live in Phoenix and you're interested in coming next month, look for the Facebook Page entitled,"Places, Spaces, and Faces Community Dinner," and join to receive the invitation.