Kamil Perry
Feta cheese is a popular ingredient in salads, adding a salty, tangy, and creamy flavour. It is a soft and crumbly white cheese made from cow's milk, and is often used in Greek salads, which typically include vegetables such as cucumbers, tomatoes, and olives. Feta is also used in Mediterranean lentil salads, chickpea and beetroot salads, and spinach salads with strawberries and walnuts. Despite its indulgent taste, feta cheese is low in fat and calories, making it a nutritious option for those watching their weight.
| Characteristics | Values |
|---|---|
| Calories | 1 ounce (28 grams) of feta cheese contains 74 calories |
| Fat | 1 ounce (28 grams) of feta cheese contains 6 grams of fat |
| Carbohydrates | 1 cup of Greek salad with feta cheese contains 4 grams of total carbs |
| Protein | 1 cup of Greek salad with feta cheese contains 2 grams of protein |
| Vitamins | Feta cheese contains vitamins A, K, and B |
| Minerals | Feta cheese contains calcium, phosphorus, iron, magnesium, and folate |
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What You'll Learn
- Feta cheese is low in fat and calories compared to other cheeses
- It's a good source of calcium, B vitamins, phosphorus, and vitamin B12
- Feta is a versatile ingredient that can be crumbled on top of salads
- It's a traditional Greek cheese made from sheep, goat, or cow's milk
- Feta cheese is matured in brine, which gives it its salty flavour
Feta cheese is low in fat and calories compared to other cheeses
Feta cheese is a staple in Greek cuisine and the Mediterranean diet. It is a soft, white, and brined cheese, often packaged in brine to preserve freshness. Feta is typically lower in fat and calories compared to other cheeses, making it a healthier choice for those watching their weight or calorie intake.
One ounce (28 grams) of feta cheese contains 74 calories and 6 grams of fat, while one ounce of aged cheeses like cheddar or parmesan has over 110 calories and 7 grams of fat. Feta is also a good source of calcium, phosphorus, and protein, which promote bone health. Additionally, it contains beneficial bacteria and fatty acids like conjugated linoleic acid (CLA), which has been linked to improved body composition and anti-cancer effects.
Feta's unique flavor is tangy and sharp when made with sheep's milk and milder when combined with goat's milk. It pairs well with ingredients like cucumbers, watermelon, and other fresh produce, making it a popular choice for salads. For example, a Greek salad typically includes vegetables like cucumbers, tomatoes, bell peppers, red onions, and olives, topped with crumbled feta cheese.
When adding feta to your diet, consider crumbling it over salads, adding it to eggs, or whipping it into a dip to enjoy with fresh vegetables. However, it is important to note that feta can be high in sodium, so it may not be suitable for those with certain health conditions or those watching their sodium intake.
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It's a good source of calcium, B vitamins, phosphorus, and vitamin B12
Feta cheese is a staple in Greek cuisine and the Mediterranean diet. It is a soft, white, and brined cheese, traditionally made from sheep's milk or a mix of sheep's and goat's milk. Feta cheese is a good source of calcium, B vitamins, phosphorus, and vitamin B12, which have important health benefits.
Feta cheese is a good source of calcium, which is essential for bone health. Calcium helps to maintain bone density and prevent osteoporosis. It is also a good source of phosphorus, which is an important component of bone health. The combination of calcium and phosphorus in feta cheese has been shown to have positive effects on bone health.
Feta cheese is also a good source of B vitamins, including vitamin B12. Vitamin B12 is important for preventing vitamin B12 deficiency, which can cause muscle weakness, extreme tiredness, memory problems, pale skin, vision problems, and breathlessness. Vitamin B12 has also been linked to boosting energy, reducing depression, decreasing sugar cravings, and lowering neurological degeneration.
In addition to being a good source of calcium, B vitamins, and phosphorus, feta cheese is also a good source of protein, which is beneficial for bone health and overall health. Feta cheese is a low-calorie, low-fat cheese, making it a healthier option compared to other cheeses. It also contains decent amounts of vitamins A and K, folate, pantothenic acid, iron, and magnesium.
A traditional Greek salad with feta cheese is a delicious and healthy option. It typically includes sliced cucumbers, tomatoes, green bell pepper, red onion, olives, and feta cheese, tossed with a simple dressing made from olive oil, red wine vinegar, Dijon mustard, garlic, and dried oregano. This salad is a great way to include feta cheese in your diet and enjoy its nutritional benefits.
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Feta is a versatile ingredient that can be crumbled on top of salads
Feta can be used in a variety of salads, such as the classic Greek salad with cucumbers, tomatoes, green bell peppers, red onions, olives, and feta cheese. Another option is a Mediterranean lentil salad with chopped vegetables, feta, and a light dressing, or a chickpea, beet, and feta salad with a lemon-garlic dressing. For a refreshing summer side dish, try a salad with watermelon, feta, and mint. Feta also pairs well with fruits like strawberries, spinach, and walnuts in a simple salad with a balsamic vinaigrette.
When choosing feta for your salad, look for genuine Greek feta made from sheep's milk or a mixture of sheep and goat's milk, with goat's milk not exceeding 30% of the mixture. This type of feta will have a tangy and sharp flavour. If you prefer a milder taste, opt for feta made with a combination of sheep and goat's milk. Feta is typically sold in blocks and can be crumbled easily, adding a creamy texture to your salad.
Remember to store your feta properly to maintain freshness. Unopened feta can last up to 7 months in the refrigerator, while opened feta should be consumed within 7 days. You can also submerge it in olive oil and add herbs to extend its shelf life. Enjoy experimenting with feta in your salads and discovering new flavour combinations!
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It's a traditional Greek cheese made from sheep, goat, or cow's milk
Feta cheese is a traditional Greek cheese that is often used in Greek salads. It is made from the milk of sheep, goats, or a combination of the two. According to EU legislation, feta cheese produced and sold within the European Union must contain at least 70% sheep's milk and no more than 30% goat's milk. This regulation ensures that the cheese is made in a traditional way and maintains its unique characteristics.
In the United States and other countries outside the EU, feta cheese may be made from cow's milk or a combination of different types of milk. This variation in production leads to differences in taste and texture compared to traditional Greek feta. To identify the type of milk used in feta cheese, it is essential to read the ingredient list on the packaging label carefully.
Feta cheese has a soft, crumbly texture and is typically aged in brine, giving it a tangy, salty, and slightly sharp flavor. It is a good source of protein, calcium, and healthy fats, and compared to other cheeses, it is lower in calories and fat. For example, one ounce (28 grams) of feta contains 74 calories and 6 grams of fat, while cheddar or parmesan of the same quantity has over 110 calories and 7 grams of fat.
Feta cheese is a versatile ingredient that enhances the flavor of salads. It pairs well with ingredients like cucumbers, watermelon, tomatoes, and olives, adding a salty, tangy, and creamy touch to the dish. Its crumbly texture and distinct taste make it a popular choice for salads, sandwiches, or as a table cheese on cheese platters.
When purchasing feta cheese, it is important to distinguish between traditional Greek feta, made from sheep's milk or a combination of sheep and goat's milk, and feta produced in other regions, which may contain cow's milk. This distinction not only ensures an authentic culinary experience but also adheres to the Protected Designation of Origin (PDO) regulations that preserve the integrity of traditional Greek feta cheese.
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Feta cheese is matured in brine, which gives it its salty flavour
Feta cheese is a Greek staple that is traditionally made from sheep's milk or a combination of sheep and goat's milk. It is a versatile ingredient that can be used in cooked dishes, but it is most popularly used in salads. Feta cheese is matured and preserved in brine, which is a solution of water and salt. This method of maturation and preservation originated in the Middle East and around the Mediterranean shores about 8000 years ago.
Brine is essential to the taste and texture of feta cheese. The salt in the brine gives feta its salty flavour and helps it maintain a firm texture. The brine also keeps the cheese moist, resulting in a creamy texture. Feta cheese that is not matured in brine tends to be dry, bland, and rubbery.
Feta cheese is sold in sealed packages with a small amount of brine. Once the package is opened, the cheese is exposed to air and will dry out and lose flavour more quickly. To extend the shelf life of feta cheese, it can be stored in a container with a dampened paper towel. Alternatively, you can make your own brine by dissolving kosher salt in water and submerging the cheese entirely in the solution.
The brine that feta cheese is packaged in is also useful in the kitchen. The salty, tangy liquid can be used to brine poultry, make sauces and dressings, or add a salty seasoning to dishes.
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Frequently asked questions
Feta cheese is a low-calorie, low-fat cheese. One ounce (28 grams) of feta contains 74 calories and 6 grams of fat, which is lower than aged cheeses like cheddar or parmesan.
The number of calories in a feta cheese salad will depend on the other ingredients in the salad. For example, a Greek salad with spinach, lettuce, feta cheese, tomatoes, cucumber, and olives (1 cup) contains 82 calories.
Yes, there are many healthy feta cheese salads. Some examples include a Mediterranean lentil salad, a chickpea, beet, and feta salad, and a spinach salad with strawberries, feta, and walnuts.
