Cuajada: 6 Health Benefits + Recipes

Cuajada is a food made from fermented milk that offers a variety of health benefits, such as building muscle mass, maintaining a healthy gut, strengthening the immune system, and preventing osteoporosis.

These benefits come from high quantities of protein, calcium, and phosphorous, in addition to probiotics ("good" bacteria) that help balance the gut flora.

Cuajada can be made at home using cow's, sheep's, or goat's milk. The consistency of cuajada varies depending on the type of milk used and the fermentation process, ranging from firm to liquid. The flavor also varies, from acidic to more refreshing.

Health benefits

The main benefits of cuajada are:

1. Improving gut health

Cuajada contains probiotics, "good" bacteria that improve gut health and help combat diarrhea caused by viruses, bacteria, or antibiotics.

The probiotics in cuajada also help prevent constipation by improving stool consistency and stimulating gut motility to make it easier to have a bowel movement.

Read more about the benefits of probiotics.

2. Helping build muscle mass

Cuajada helps build muscle mass because it is rich in protein, an essential nutrient for the construction and maintenance of muscle fibers.

Cuajada is also rich in calcium, which stimulates muscle contractions and helps maintain muscle tissue.

3. Supporting weight loss

Cuajada is rich in protein, which takes longer to digest in the stomach, helping support weight loss by prolonging satiety and controlling hunger.

In order to lose weight, it is necessary to also maintain a healthy diet and exercise regularly. 

4. Preventing osteoporosis

Cuajada helps prevent osteoporosis because it is rich in calcium and phosphorous, which are minerals essential for bone formation, strength, and maintenance.

5. Strengthening the immune system

Cuajada contains good quantities of protein, which is essential for production of the body's defense cells, helping to strengthen the immune system and combat viruses, bacteria, and fungi that can lead to health problems.

Cuajada also contains probiotics, "good" bacteria that balance gut flora and stimulate immune cells.

6. Maintaining health heart

Cuajada helps protect cardiovascular health because it is rich in calcium, a mineral that plays an important role in cardiac muscle contraction and relaxation, helping regulate heart rhythm and preventing conditions like high blood pressure, heart attack, and stroke.

Is cuajada fattening?

Because it is high in protein, cuajada helps prolong satiety (feeling of fullness), which can help reduce hunger and support weight loss.

Cuajada can cause weight gain, however, when consumed in large quantities or used in recipes with high amounts of fat and/or sugar (such as sweets and fried foods).

Yogurt vs. cuajada

Yogurt is made from fermented milk using bacteria like Lactobacillus and Bifidobacterium. When making yogurt, the milk should not come to a boil. Yogurt has a creamy texture and a slightly sour taste.

Cuajada is made from coagulating milk and adding yogurt, or by adding acids like vinegar or lemon. Cuajada has a more granular texture and tangy flavor.

Nutrition facts

The following table provides nutritional information for a 100 g serving of fresh cuajada:

To obtain all of the benefits listed above, it is also necessary to maintain a balanced diet in combination with regular physical exercise.

How to make

Cuajada can be made by boiling milk and then adding yogurt, or by adding acids like vinegar or lemon.

The following are step-by-step instructions for making cuajada with milk and yogurt:

1. Add 32 oz (1 L) of milk to a pot and bring to a boil over medium heat;
2. Remove from the heat and let cool to 120°F (50ºC);
3. Add 6 oz (170 g) of full-fat plain yogurt without sugar, stirring well with a spoon to combine;
4. Cover the pot with a lid and wrap it tightly with dishcloths;
5. Place the pot in the oven (with heat off) and let sit for 8 hours.

After removing from the oven, store in the fridge for up to 7 days.

Healthy recipes

Healthy recipes using cuajada include:

1. Salad with cuajada dressing

Ingredients:

• 1 head of lettuce;
• 2 medium tomatoes;
• 1 medium carrot;
• 1 cup fresh mint leaves, chopped;
• 1 cup cuajada;
• 2 Tbsp lemon juice;
• 3 Tbsp olive oil;
• Salt to taste.

Directions:

Wash the lettuce, tomatoes, and carrots. Tear the lettuce with your hands and place in a serving bowl. Thinly slice the carrot and add to the bowl with the lettuce. Chop the tomato and add to the bowl. Add the mint leaves and mix to combine.

In a small bowl, whisk together the cuajada, lemon juice, olive oil, and salt, and pour over the salad. Toss well and serve immediately.

2. Cuajada cake

Ingredients:

• 6 oz (180 g) cuajada;
• 3 Tbsp butter;
• 3 eggs;
• 2 cups whole wheat flour;
• 1 cup oat flour;
• 1 cup muscovado sugar or 3 Tbsp baking sweetener;
• 1 Tbsp baking powder.

Directions:

Preheat the oven to 350°F (180ºC). Add the butter, eggs, and cuajada to a mixer and beat for 3 minutes or until smooth. Add the flours and the sugar little by little while continuing to mix for another few minutes.

Finally, add the baking powder and mix the dough carefully with a wooden spoon or spatula. Transfer the dough to a greased cake pan and place in the oven for 30 to 40 minutes.