Cottage cheese is a versatile and nutritious dairy product that has found its way into kitchens around the world. Known for its creamy texture, mild flavor, and high protein content, cottage cheese can be used in a variety of recipes, ranging from breakfasts to desserts. Whether you’re looking to boost your protein intake, create healthier versions of your favorite dishes, or simply enjoy a new ingredient, cottage cheese offers endless possibilities.
In this comprehensive guide, we’ll explore cottage cheese recipes for every meal, provide tips for cooking with it, and answer commonly asked questions to ensure you get the most out of this adaptable ingredient. Plus, we’ll discuss how to choose the best cottage cheese and explore variations and substitutes, so you’re never short of ideas in the kitchen.
For more on how cottage cheese and other dairy products can contribute to a healthy diet, check out this informative guide on Healthline. Additionally, if you’re interested in incorporating high-protein breakfasts into your routine, WebMD has a great resource on high-protein diets.
1. Introduction to Cottage Cheese
Cottage cheese is not just a trend; it’s a time-honored staple that has been enjoyed for centuries. Its versatility in cooking and baking, coupled with its nutritional benefits, makes it a popular choice for both savory and sweet dishes. For more on incorporating protein into your meals, visit WebMD’s guide on high-protein diets.
- Made from curdled milk, typically cow’s milk.
- Available in different textures: small-curd and large-curd.
- Known for being high in protein, low in fat, and rich in calcium.
1.1 Understanding This Versatile Dairy Product
Cottage cheese is a fresh cheese made by curdling milk and then draining the liquid whey. The curds are then rinsed and mixed with cream to create a product that’s soft, creamy, and slightly tangy. It’s available in different forms, including small-curd and large-curd varieties, and is often found in low-fat or no-fat versions.
- Small-curd cottage cheese: Has a more delicate texture, perfect for blending or baking.
- Large-curd cottage cheese: Offers a chunkier texture, ideal for eating on its own or in salads.
- Mild flavor that pairs well with both sweet and savory dishes.
1.2 Nutritional Benefits of Cottage Cheese
Cottage cheese is packed with essential nutrients, making it a healthy addition to your diet. Learn more about the nutritional benefits of dairy products on Healthline. It’s particularly known for its high protein content, which supports muscle growth and repair, and its low calorie count, making it ideal for weight management.
- High in protein: Approximately 14 grams per half-cup serving.
- Rich in calcium: Supports bone health and dental strength.
- Contains B vitamins: Essential for energy production and maintaining a healthy metabolism.
- Low in calories: With about 90 calories per half-cup, it’s a great choice for those watching their weight.
2. The Popularity of Cottage Cheese in Modern Cooking
Cottage cheese has become increasingly popular in modern cooking, thanks to its versatility and health benefits. Whether used as a low-fat alternative to ricotta in lasagna or as a base for smoothies, cottage cheese fits seamlessly into a variety of culinary traditions.
- A staple in healthy diets due to its high protein and low-fat content.
- Adaptable to both traditional recipes and modern dishes.
- Perfect for creating lighter versions of classic recipes.
2.1 A Brief History of Cottage Cheese Recipes
Cottage cheese has a long history that dates back to ancient times. Originally a simple homemade product, it was made by curdling milk and draining the whey. Over the centuries, it has evolved into a widely produced dairy product with a prominent place in many cuisines around the world.
- Origins in ancient cultures, where it was a method to use up surplus milk.
- Transitioned from a homemade staple to a commercially produced product.
- Now a global ingredient found in various traditional and modern recipes.
2.2 Why Cottage Cheese is a Staple in Healthy Diets
Cottage cheese fits perfectly into many modern dietary trends, including low-carb, ketogenic, and high-protein diets. Its low-calorie, high-protein profile makes it an excellent choice for those looking to maintain or lose weight, while still enjoying delicious, satisfying meals.
- Keto-friendly: Low in carbohydrates, making it ideal for low-carb diets.
- Weight management: Low in calories and high in protein, which helps keep you full longer.
- Protein-packed: Supports muscle growth and recovery, making it popular among athletes and fitness enthusiasts.
3. Selecting the Perfect Cottage Cheese for Your Recipes
Selecting the right type of cottage cheese is crucial to achieving the desired texture and flavor in your recipes. Different types of cottage cheese vary in fat content, curd size, and additional ingredients, all of which can influence the final dish.
- Types of cottage cheese: Includes low-fat, full-fat, and no-salt-added varieties.
- Curd size: Choose between small-curd or large-curd based on texture preference.
- Ingredients: Look for minimal additives and preservatives for a cleaner product.
3.1 Types of Cottage Cheese (Low-fat, Full-fat, etc.)
Cottage cheese comes in several varieties, each suited to different dietary needs and recipe types. Low-fat cottage cheese is ideal for those watching their calorie intake, while full-fat versions offer a richer, creamier texture.
- Low-fat cottage cheese: Contains fewer calories and less fat, ideal for those on a diet.
- Full-fat cottage cheese: Provides a creamier texture and richer taste, great for indulgent recipes.
- No-salt-added: A good option for those managing sodium intake, offering a more neutral flavor that can be seasoned to taste.
3.2 Reading Labels: What to Look for in Cottage Cheese
When purchasing cottage cheese, it’s important to read the labels to ensure you’re getting a high-quality product. Pay attention to the ingredients list, fat content, and any added sugars or preservatives.
- Minimal ingredients: Look for products with just milk, cream, and salt.
- Avoid additives: Steer clear of cottage cheese with unnecessary thickeners or preservatives.
- Organic options: Consider organic or natural brands for fewer additives and better overall quality.
4. High-Protein Breakfast Ideas
Cottage cheese is a fantastic way to start your day, and if you’re looking for a baked option, try this Cottage Cheese Bread Recipe: High-Protein, Low-Fat Delight. Its high protein content keeps you full longer, making it an excellent choice for breakfast. Here are some easy and delicious ways to incorporate cottage cheese into your morning routine.
- High-protein breakfast option that’s quick and easy to prepare.
- Ideal for both sweet and savory breakfast dishes.
- Pairs well with fruits, grains, and even on its own.
4.1 Cottage Cheese Pancakes
Cottage cheese pancakes are a delightful twist on traditional pancakes. They’re fluffy, protein-rich, and slightly tangy, making them a healthier option for breakfast.
Cottage Cheese Pancakes Recipe
Ingredients:
- 1 cup cottage cheese
- 2 eggs
- 1/2 cup flour
- 1 tsp baking powder
- 1 tbsp sugar (optional)
- 1/2 tsp vanilla extract (optional)
- Butter or oil for cooking
Instructions:
- In a bowl, mix cottage cheese, eggs, sugar, and vanilla extract.
- In a separate bowl, combine flour and baking powder.
- Add dry ingredients to the cottage cheese mixture and stir until combined.
- Heat a griddle or frying pan over medium heat and grease with butter or oil.
- Pour 1/4 cup of batter onto the griddle for each pancake.
- Cook until bubbles form on the surface, then flip and cook until golden brown.
- Serve with fresh fruits, maple syrup, or yogurt.
4.2 Cottage Cheese Smoothies
Smoothies are a quick and convenient breakfast option, and adding cottage cheese boosts the protein content without compromising on taste.
- Ingredients: Cottage cheese, your choice of fruits (e.g., berries, bananas), almond milk, honey.
- Preparation: Blend all ingredients until smooth.
- Tip: Use frozen fruits for a thicker consistency.
4.3 Cottage Cheese and Fruit Bowls
For a light and refreshing breakfast, cottage cheese and fruit bowls are perfect. They’re easy to prepare and packed with vitamins and protein.
- Ingredients: Cottage cheese, fresh fruits (e.g., strawberries, peaches, kiwi), nuts, and seeds.
- Preparation: Layer cottage cheese with sliced fruits, sprinkle nuts and seeds on top.
- Variations: Add a drizzle of honey or a sprinkle of cinnamon for extra flavor.
4.4 Creative Toast Toppings with Cottage Cheese
Upgrade your morning toast with a spread of cottage cheese and your favorite toppings. It’s a versatile option that can be customized to suit sweet or savory preferences.
- Ingredients: Whole grain bread, cottage cheese, toppings (e.g., avocado, tomatoes, honey, berries).
- Preparation: Spread cottage cheese on toasted bread, add desired toppings.
- Ideas: Top with avocado and chili flakes for savory, or with honey and berries for sweet.
5. Nutritious Lunch Ideas with Cottage Cheese
Cottage cheese is not only great for breakfast but also makes for a nutritious and satisfying lunch. It adds creaminess and protein to salads, wraps, and more.
- Perfect for quick and healthy lunches.
- Can be used in salads, wraps, and stuffed vegetables.
- Adds a creamy texture without the extra calories.
5.1 Cottage Cheese Salad Ideas
Salads with cottage cheese are refreshing and protein-packed, making them a perfect lunch option. They’re versatile and can be customized with a variety of ingredients.
- Ingredients: Mixed greens, cottage cheese, fresh veggies, nuts, seeds, dressing.
- Preparation: Toss mixed greens with veggies, top with cottage cheese, and drizzle with dressing.
- Variations: Add grilled chicken or tofu for extra protein.
5.2 Cottage Cheese Stuffed Peppers
Stuffed peppers are a flavorful and filling lunch option, and cottage cheese adds a creamy, rich texture to the stuffing.
Cottage Cheese Stuffed Peppers Recipe
Ingredients:
- 4 bell peppers, halved and seeded
- 1 cup cottage cheese
- 1/2 cup cooked quinoa or rice
- 1 cup diced tomatoes
- 1/4 cup chopped fresh herbs (parsley, basil)
- Salt and pepper to taste
- Olive oil for drizzling
Instructions:
- Preheat oven to 375°F (190°C).
- In a bowl, mix cottage cheese, quinoa or rice, tomatoes, herbs, salt, and pepper.
- Fill each bell pepper half with the mixture.
- Place stuffed peppers in a baking dish and drizzle with olive oil.
- Bake for 25-30 minutes, or until peppers are tender.
- Garnish with additional herbs and serve.
5.3 Creamy Avocado Wraps with a Protein Boost
These wraps are a quick and easy lunch option that combines the creaminess of cottage cheese with the rich taste of avocado. For more inspiration, check out these 4-Ingredient Chicken Breast Recipes.
- Ingredients: Whole grain wrap, cottage cheese, avocado, spinach, tomatoes.
- Preparation: Spread cottage cheese on the wrap, add sliced avocado, spinach, and tomatoes, then roll up.
- Tip: Add a squeeze of lime juice for extra zest.
5.4 Cottage Cheese in Pasta Dishes
Cottage cheese can be used as a healthier alternative to ricotta in pasta dishes, adding creaminess without the extra fat.
- Ingredients: Whole grain pasta, cottage cheese, spinach, garlic, Parmesan.
- Preparation: Cook pasta, sauté spinach and garlic, mix with cottage cheese, and toss with pasta.
- Serving suggestion: Sprinkle with Parmesan and black pepper.
6. Delicious Dinner Options with a Creamy Twist
Cottage cheese can also be a star in your dinner recipes, adding richness and flavor to various dishes without overwhelming them. Whether you’re making casseroles or stuffed veggies, cottage cheese offers a healthy, satisfying option.
- Adds creaminess and texture to dinner dishes.
- Suitable for both vegetarian and meat-based meals.
- Easy to incorporate into casseroles, stuffed dishes, and more.
6.1 Cottage Cheese Lasagna
Using cottage cheese in lasagna is a lighter alternative to traditional ricotta, offering the same creamy texture but with fewer calories.
Cottage Cheese Lasagna Recipe
Ingredients:
- 9 lasagna noodles
- 2 cups cottage cheese
- 1 cup marinara sauce
- 1 lb ground meat (or 2 cups spinach for a vegetarian option)
- 2 cups shredded mozzarella cheese
- 1/4 cup grated Parmesan cheese
- 1 egg
- Salt and pepper to taste
Instructions:
- Preheat oven to 375°F (190°C). Cook lasagna noodles according to package instructions.
- In a skillet, cook ground meat until browned, or sauté spinach until wilted.
- In a bowl, mix cottage cheese, egg, Parmesan, salt, and pepper.
- Spread a thin layer of marinara sauce in a baking dish. Place 3 noodles on top.
- Layer with 1/3 of the cottage cheese mixture, meat or spinach, and mozzarella.
- Repeat layers, ending with a layer of noodles and sauce.
- Top with remaining mozzarella. Cover with foil and bake for 25 minutes.
- Remove foil and bake an additional 10 minutes until cheese is bubbly.
- Let lasagna rest for 10 minutes before serving.
6.2 Baked Cottage Cheese Casserole
Cottage cheese casseroles are comforting and easy to prepare, making them a perfect dinner option for busy weeknights.
- Ingredients: Cottage cheese, eggs, vegetables (e.g., zucchini, mushrooms), breadcrumbs, cheese.
- Preparation: Mix cottage cheese with beaten eggs and vegetables, pour into a baking dish, top with breadcrumbs and cheese, and bake until golden.
- Serving suggestion: Pair with a side salad for a complete meal.
6.3 Cottage Cheese and Spinach Stuffed Chicken
Stuffing chicken breasts with cottage cheese and spinach creates a delicious, protein-packed dinner that’s both filling and nutritious. For a crispy alternative, explore these Crispy Chicken Cutlet Recipes.
- Ingredients: Chicken breasts, cottage cheese, spinach, garlic, herbs.
- Preparation: Butterfly the chicken breasts, stuff with a mixture of cottage cheese and spinach, then bake or grill.
- Tip: Serve with a side of roasted vegetables.
6.4 Cottage Cheese in Stuffed Zucchini
Stuffed zucchini is a low-carb dinner option where cottage cheese adds a rich and creamy texture to the filling.
- Ingredients: Zucchini, cottage cheese, quinoa or ground meat, tomatoes, herbs.
- Preparation: Hollow out zucchini halves, stuff with a mixture of cottage cheese, quinoa, and tomatoes, then bake. Serve alongside this Purple Sweet Potato Recipe for a colorful and nutritious meal.
- Serving suggestion: Top with melted cheese or fresh herbs.
7. Sweet Treats Using Cottage Cheese
Cottage cheese can also be the star of your dessert table, offering a healthy twist on classic sweet treats. From cheesecakes to parfaits, it’s a versatile ingredient that adds creaminess and a slight tang to desserts.
- Offers a lower-calorie alternative in desserts.
- Can be used in baked goods, parfaits, and more.
- Adds a unique tanginess and texture to sweet dishes.
7.1 Cottage Cheese Cheesecake
Cottage cheese cheesecake is a lighter version of the classic dessert, with a creamy texture and tangy flavor.
Cottage Cheese Cheesecake Recipe
Ingredients:
- 2 cups cottage cheese
- 8 oz cream cheese, softened
- 3/4 cup sugar
- 3 eggs
- 1 tsp vanilla extract
- 1/2 cup graham cracker crumbs
- 1/4 cup melted butter
Instructions:
- Preheat oven to 350°F (175°C). Combine graham cracker crumbs and melted butter. Press into the bottom of a springform pan.
- In a blender, puree cottage cheese until smooth.
- In a mixing bowl, beat cream cheese and sugar until creamy.
- Add pureed cottage cheese, eggs, and vanilla. Mix until well combined.
- Pour the mixture over the crust.
- Bake for 45-50 minutes until the center is set.
- Let cool completely before chilling in the refrigerator for at least 4 hours.
- Serve topped with fresh berries or fruit compote.
7.2 Cottage Cheese Parfaits
Layering cottage cheese with fruits and granola creates a delicious, protein-rich dessert or snack that’s both healthy and satisfying.
- Ingredients: Cottage cheese, mixed berries, honey, granola.
- Preparation: Layer cottage cheese with berries and granola in a glass, drizzle with honey.
- Tip: Use Greek yogurt as an alternative layer for added creaminess.
7.3 Cottage Cheese and Fruit Tarts
Cottage cheese can be used as a filling for fruit tarts, providing a rich and creamy base that pairs beautifully with fresh fruits.
- Ingredients: Cottage cheese, tart crust, fresh fruits (e.g., kiwi, berries), honey.
- Preparation: Spread cottage cheese on pre-baked tart crusts, top with fresh fruits and a drizzle of honey.
- Serving suggestion: Garnish with mint leaves for a fresh touch.
7.4 Creamy Homemade Ice Cream
For a healthier take on ice cream, cottage cheese can be blended into a creamy frozen treat that’s high in protein and low in sugar.
- Ingredients: Cottage cheese, honey, vanilla extract, frozen fruits.
- Preparation: Blend all ingredients until smooth, freeze in an ice cream maker or a container.
- Tip: Add chocolate chips or nuts for extra texture.
8. Snacks and Appetizers Using Cottage Cheese
Cottage cheese isn’t just for meals; it’s also a great ingredient for snacks and appetizers. Its versatility allows it to be paired with a variety of ingredients to create delicious and healthy bites.
- Ideal for quick snacks or party appetizers.
- Combines well with vegetables, nuts, and crackers.
- Offers a healthy alternative to more calorie-dense dips and spreads.
8.1 Cottage Cheese Dips
Cottage cheese can be the base for various dips, providing a creamy texture and a protein boost.
Cottage Cheese Dip Recipe
Ingredients:
- 1 cup cottage cheese
- 1/4 cup plain Greek yogurt
- 1 clove garlic, minced
- 2 tbsp chopped fresh herbs (dill, parsley)
- 1 tbsp lemon juice
- Salt and pepper to taste
Instructions:
- In a blender or food processor, combine cottage cheese, Greek yogurt, garlic, herbs, and lemon juice.
- Blend until smooth.
- Season with salt and pepper to taste.
- Serve chilled with vegetable sticks, pita chips, or whole grain crackers.
8.2 Veggie Cups with a Cottage Cheese Twist
Veggie cups filled with cottage cheese are a simple, healthy snack that’s perfect for parties or as a midday snack.
- Ingredients: Assorted vegetables (e.g., celery, bell peppers), cottage cheese, spices.
- Preparation: Cut vegetables into sticks, fill small cups with cottage cheese, and arrange veggies for dipping.
- Tip: Season cottage cheese with herbs or spices for added flavor.
8.3 Cottage Cheese on Crackers
Topping whole grain crackers with cottage cheese and various toppings creates a quick and satisfying snack. Pair it with this Sourdough Sandwich Bread for a hearty option.
- Ingredients: Whole grain crackers, cottage cheese, toppings (e.g., tomatoes, cucumbers, smoked salmon).
- Preparation: Spread cottage cheese on crackers, add your choice of toppings.
- Variations: Add a sprinkle of herbs or spices to enhance the flavor.
8.4 Cottage Cheese and Nut Mix
Mixing cottage cheese with nuts provides a crunchy, protein-packed snack that’s both delicious and nutritious.
- Ingredients: Cottage cheese, assorted nuts (e.g., almonds, walnuts), dried fruits.
- Preparation: Mix cottage cheese with a handful of nuts and dried fruits.
- Serving suggestion: Add a drizzle of honey for a touch of sweetness.
9. Top Tips for Cooking with Dairy
Cooking with cottage cheese can be straightforward, but there are a few tips that can help you get the best results. Whether you’re using it in savory dishes or sweet treats, these tips will ensure that your recipes turn out perfectly every time.
- Helps achieve a creamy texture in both savory and sweet dishes.
- Can replace higher-fat dairy products to create healthier recipes.
- Works well in both cold and hot dishes.
9.1 How to Prevent Cottage Cheese from Curdling
Cottage cheese is prone to curdling when exposed to high heat, which can affect the texture of your dish. To prevent this, it’s essential to handle it carefully during cooking.
- Tip: Add cottage cheese towards the end of cooking to avoid curdling.
- Low heat: Use low or moderate heat when cooking with cottage cheese.
- Mix with other ingredients: Combine cottage cheese with a small amount of flour or cornstarch to stabilize it.
9.2 Enhancing Flavors in Cottage Cheese Dishes
Cottage cheese has a mild flavor; however, it can be enhanced with various ingredients to suit different dishes. Here’s how to make your cottage cheese recipes more flavorful.
- Herbs and spices: Add fresh herbs like dill, chives, or parsley, or spices like paprika and black pepper.
- Citrus: A squeeze of lemon or lime juice can brighten the flavor.
- Sweeteners: For sweet dishes, mix in a bit of honey, maple syrup, or vanilla extract.
10. Variations and Substitutions for Cottage Cheese
While cottage cheese is a versatile ingredient, there may be times when you want to experiment with variations or need to find suitable substitutes due to dietary restrictions.
- Suitable for vegetarian, low-fat, and low-carb diets.
- Can be substituted in various recipes where creamy texture is needed.
- Offers a flexible base that can be adapted to different culinary preferences.
10.1 Vegan Substitutes for Cottage Cheese
For those following a vegan diet, there are several alternatives to cottage cheese that can be used in recipes, offering a similar texture and taste.
- Tofu: Crumbled tofu mixed with a bit of lemon juice and nutritional yeast can mimic the texture and taste of cottage cheese.
- Cashew cream: Blend soaked cashews with water and a pinch of salt to create a creamy substitute.
- Almond ricotta: Almond-based ricotta can also serve as a good replacement in recipes like lasagna or desserts.
10.2 Alternatives to Cottage Cheese: Greek Yogurt and Ricotta
If you’re out of cottage cheese or prefer a slightly different flavor profile, Greek yogurt and ricotta cheese are excellent alternatives.
- Greek yogurt: Offers a tangier flavor and creamier consistency, ideal for smoothies, dips, or baked goods.
- Ricotta cheese: Similar in texture but slightly sweeter, making it a good substitute in Italian dishes like lasagna or stuffed shells.
- Ratio: Use a 1:1 substitution ratio when replacing cottage cheese with Greek yogurt or ricotta.
11. Commonly Asked Questions about Cottage Cheese Recipes
To help you get the most out of your cottage cheese recipes, here are answers to some of the most frequently asked questions about using cottage cheese in cooking and baking.
11.1 Can Cottage Cheese be Frozen?
Yes, cottage cheese can be frozen, but it’s important to note that freezing may alter its texture. The cheese may become crumbly or watery upon thawing, making it less suitable for certain recipes.
- Best for: Baked goods or cooked dishes where texture changes are less noticeable.
- How to freeze: Store in an airtight container, and use within 2-3 months.
- Thawing: Thaw in the refrigerator and stir well before using.
11.2 Is Cottage Cheese Suitable for a Keto Diet?
Cottage cheese is a popular choice for those on a keto diet due to its low carbohydrate content and high protein levels.
- Low-carb: Typically contains only 3-4 grams of carbs per half-cup serving.
- High-protein: With around 14 grams of protein per serving, it supports the macronutrient requirements of a keto diet.
- Pairings: Works well with low-carb veggies or as part of a keto-friendly dessert.
11.3 How Long Does Cottage Cheese Last After Opening?
Once opened, cottage cheese should be consumed within a specific timeframe to ensure its freshness and safety.
- Refrigeration: Store in the refrigerator immediately after opening.
- Shelf life: Typically lasts about 5-7 days after opening.
- Signs of spoilage: Discard if you notice any sour smell, discoloration, or a change in texture.
11.4 What Can I Do if Cottage Cheese is Too Watery?
If your cottage cheese is too watery, there are simple ways to improve its texture.
- Strain it: Use a fine mesh strainer or cheesecloth to remove excess liquid.
- Mix with thick ingredients: Combine with Greek yogurt or cream cheese to thicken.
- Use in cooking: Watery cottage cheese works well in cooked dishes where the liquid will evaporate.
11.5 How Can I Make Cottage Cheese Taste Better?
If you find the taste of plain cottage cheese too bland, there are plenty of ways to enhance its flavor.
- Sweeten it: Add honey, jam, or fresh fruits for a sweet treat.
- Savory options: Mix with herbs, spices, or a dash of hot sauce for a savory twist.
- Texture: For a creamier texture, blend it into a smooth consistency and mix with other ingredients.
Conclusion
Cottage cheese is more than just a simple dairy product; it’s a versatile ingredient that can enhance your meals, whether you’re looking for a protein-packed breakfast, a nutritious lunch, or a satisfying dinner. Its mild flavor and creamy texture make it adaptable to a wide range of dishes, from savory to sweet, and its nutritional benefits support a healthy lifestyle.
Whether you’re blending it into smoothies, incorporating it into casseroles, or using it as a base for delicious desserts, cottage cheese offers endless possibilities in the kitchen. With the tips and recipes provided in this guide, you’re well-equipped to explore the many ways cottage cheese can elevate your cooking. Plus, understanding how to choose the best cottage cheese and experiment with variations or substitutes ensures that you can enjoy this ingredient regardless of your dietary preferences.
So, the next time you’re planning a meal, consider reaching for cottage cheese. Its versatility, health benefits, and ease of use make it a valuable addition to any recipe, offering both flavor and nutrition. Whether you’re a seasoned cook or a kitchen novice, cottage cheese can help you create delicious, satisfying meals that everyone will love.
4 thoughts on “Cottage Cheese Recipes: Healthy Meals for Every Day”