Kamil Perry
Cheese is a versatile ingredient that can be incorporated into a variety of dishes to enhance their taste and nutritional value. It is a good source of calcium and protein, but it can also be high in saturated fats and sodium, depending on the type of cheese. When consumed in moderation, cheese can be a part of a healthy diet, offering benefits such as higher bone mineral density and lower fracture risk. This paragraph will explore the different ways to include cheese in daily meals, ranging from snacks and appetizers to sauces and soups, while also considering the potential health impacts.
How to use cheese in daily food
| Characteristics | Values |
|---|---|
| Health benefits | Good source of calcium, protein, vitamin D, phosphorus, probiotics |
| Health drawbacks | High in saturated fats, sodium, calories, and salt |
| Food pairings | Burgers, pizza, Mexican dishes, salads, sandwiches, soups, pastries, sauces, fruits, vegetables, nuts |
| Types of cheese | Cheddar, mozzarella, Swiss, Parmesan, manchego, brie, gouda, edam, gruyère, cottage cheese, cream cheese, feta, goat cheese, ricotta, American cheese |
| Cheese recipes | Beer & cheese soup, egg and cheese crepes, ham and cheese bread bowl, cream cheese-stuffed peppers, fried goat cheese with honey, BBQ chicken nachos, cheesy grits with bacon, slow cooker chili con queso, egg muffins |
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What You'll Learn
Cheese on pizza, sandwiches, crackers, and fruit
Cheese on Pizza, Sandwiches, Crackers, and with Fruit
Pizza
A classic cheese pizza is a great way to incorporate cheese into your daily diet. Start by preparing your pizza dough and letting it rest at room temperature for a few minutes. Dust a clean surface with flour and form the dough into a round shape, stretching it with your fingers to create dimples and maintain air pockets. Transfer the dough to a pan, add your favourite pizza sauce, leaving a thin edge for the crust, and scatter shredded cheese on top. Bake in a preheated oven at 450° Fahrenheit (232°C) for 6-15 minutes, until the crust is golden and the cheese is melted.
Sandwiches
A cheese sandwich is a versatile option for a quick meal. The traditional choice is cheddar, but feel free to experiment with other varieties like Red Leicester for a pop of colour and a flavour twist. Grate or shave the cheese to avoid uneven slices and spillage. Butter the bread generously to avoid a dry sandwich, and consider adding crisps or another filling of your choice. For an extra treat, turn your sandwich into a toastie by frying it in a pan until golden and crispy.
Crackers
Cheese and crackers is a timeless combination that can be easily customised. Choose a classic butter or water cracker, or opt for wheat or multi-grain varieties. Select high-quality cheese and slice or cube it. For an elegant touch, add fresh herbs like thyme, rosemary, or chives, and a drizzle of honey. You can also include nuts, such as pecans, almonds, or walnuts, and a dollop of preserves. Prepare your cheese and crackers ahead of time, but assemble them just before serving to ensure freshness.
Fruit
Pairing cheese with fruit is a fashionable culinary practice. Fresh fruit, such as apples, pears, or mangoes, complements fresh cheeses like Ricotta or Chèvre. Sugar goes well with mouldy cheeses, so consider pairing honeycrisp apples or grapes with blue cheese. For semi-hard cheeses, balance intensities and seek complementary flavours. Fatty flavours can soften dry textures, so consider pairing hard cheeses with fruits like pears or apples.
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Cheddar, mozzarella, Swiss, and other low-sodium cheeses
Mozzarella is a soft white cheese with a high moisture content, usually made from Italian buffalo or cow's milk. It is lower in sodium and calories than most other cheeses and contains bacteria that act as probiotics, which may improve gut health and regularity, promote immunity, and decrease inflammation. You can make mozzarella sticks or add them to a casserole dish with red peppers, tomatoes, orzo, and olives. You can also add mozzarella to a tricolore salad, a meatball sub, or a melanzane parmigiana bake.
Swiss cheese is also lower in sodium than most other cheeses, and it is recommended for anyone who needs to monitor their salt intake, including people with high blood pressure. It is also lower in carbs, which may be desirable for people with diabetes or those following a ketogenic diet. Swiss cheese is known for its nutty, bittersweet taste, which pairs well with crackers and grapes. You can also add Swiss cheese to French onion soup, mac and cheese, or a fondue.
Cheddar is a widely popular semi-hard cheese from England, made from cow's milk that has been matured for several months. It can be white, off-white, or yellow, and its taste ranges from mild to extra sharp. Cheddar is a good source of protein, calcium, and vitamin K2. You can add cheddar to macaroni and cheese, sandwiches, soup, or biscuits for a savoury kick. You can also stuff it into burgers or use it in desserts, such as a pound cake with brandy caramel apples.
In addition to these specific types of cheese, there are a few other ways to incorporate low-sodium cheeses into your daily meals. You can add cheese to eggs, salads, or use it as a dip for fruits or vegetables. You can also make cheesy garlic bread as a side dish or add cheese to a platter with roasted chicken and peppers.
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High-protein, low-fat cheeses like Parmesan, feta, and ricotta
Parmesan
Parmesan is a versatile cheese that can be used in a variety of dishes. For pasta lovers, Parmesan can be added to pasta dishes, such as a creamy chicken penne pasta with bacon and spinach or a one-pot lemon garlic shrimp pasta. You can also try garlic Parmesan chicken tenders or pair chicken thighs with a creamy sauce made of Parmesan, tomatoes, and spinach, serving it over pasta or with a salad or roasted veggies on the side. Parmesan is also a great addition to garlic bread, and it pairs well with broccoli and gnocchi. If you're feeling creative, you can even make pizza dip with pepperoni and garlic knots or a chicken Caesar pasta salad.
Feta
Feta cheese is a staple in the Greek diet and is commonly consumed with bread, pies, and salads. It can be mashed on toast or grilled sandwiches, paired with strawberries, or grilled. Feta is also a tasty addition to pizza, stuffed mushrooms, or zucchini. It can be baked with eggs and spinach, added to pasta with sun-dried tomatoes, zucchini, and olives, or used as a filling for savory muffins with vegetables. Feta is a must-have ingredient for Greek dishes like Greek green beans and Greek-style peas (Arakas Latheros). It can also be whipped and spiced up for Greek-style nachos or used as a dip with nacho chips and black olives.
Ricotta
Ricotta is a versatile cheese that can be used in both savoury and sweet dishes. It can be added to spaghetti with marinara sauce, creating pockets of richness or a creamier sauce when fully incorporated. Ricotta is also delicious on grilled peaches with granola and honey or as a base for a spinach dip with Parmesan and a touch of mayonnaise. For a quick meal, spread ricotta on toast and top it with corn and scallions, pesto and tomatoes, or a fried egg. For dessert, try ricotta with strawberries and honey or bananas and Nutella. Ricotta can even be used in a microwave cake, keeping it light and tender, or added to a watermelon salad with avocado and sunflower seeds for a refreshing side dish.
These cheeses offer a range of options to enhance your daily meals, providing variety and flavour while maintaining a focus on protein and lower fat content.
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Cream cheese, goat cheese, and other soft cheeses
Cream cheese is a versatile ingredient that can be used in both sweet and savoury dishes. You can make a simple snack by spreading it on bagels or toast, or you can use it as a filling for sandwiches and wraps. Cream cheese can also be used as a topping for crackers and adds a creamy richness to soups. For a more substantial meal, cream cheese can be added to mashed potatoes or used as a creamy dressing for salads or grilled meat.
Cream cheese is also a key ingredient in several desserts. It can be used to make frosting for cakes and cupcakes, or blended with yoghurt, eggs, sugar and flour to make a cheesecake. For a simpler dessert, you can combine cream cheese with honey and lemon juice to make a dip for fruit.
Goat cheese, or Chèvre, is another versatile soft cheese that can be used in many sweet and savoury dishes. It has a slightly tangy flavour and comes in a variety of forms, including logs that are rolled in spices, herbs and fruits. Goat cheese can be crumbled and added to omelettes, or spread on puff pastry with asparagus to make a savoury tart. It can also be mixed with cream cheese, parmesan, black pepper and olive oil, then baked and served with crackers, fruits and vegetables.
Other soft cheeses can be used in similar ways to cream cheese and goat cheese. For example, they can be spread on waffles or pancakes and topped with fruit, or used in place of sliced cheese in sandwiches. Soft cheeses can also be used as a topping for scrambled eggs or as a filling for ravioli.
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Making your own cheese at home
Cheese is a versatile food that can be incorporated into a variety of dishes, from burgers and pizzas to Mexican meals, salads, and sandwiches. It can be melted, shredded, or cubed, and used as a topping, filling, or ingredient.
Ingredients and Equipment
To make cheese at home, you will need milk, vinegar or lemon juice (as a coagulating agent), salt to taste, and optional additional ingredients such as herbs or spices. You will also need a large pot, a thermometer, a strainer or colander, cheesecloth or muslin, and a mould or container for shaping the cheese.
Process
Start by heating your milk to a specific temperature, usually around 80-90°C, while stirring constantly to prevent scorching. Then, add your coagulating agent and continue stirring until curds begin to form. Remove from the heat and let it sit for a few minutes to allow the curds to separate from the whey.
Gently stir the mixture again and then strain it through a cheesecloth-lined colander. Gather the corners of the cheesecloth to form a bundle and squeeze gently to remove excess whey. You can tie the bundle and hang it to drain further, or place it in a mould or container to shape your cheese.
Add salt and any desired flavourings, such as herbs or spices, and mix well. Press the cheese into your desired mould or container, if you haven't already, and then refrigerate for a few hours until set.
Tips and Variations
When making cheese at home, it is important to use high-quality milk and ingredients. You can experiment with different types of milk, such as cow, goat, or sheep milk, and adjust the amount of coagulating agent and salt to suit your taste.
For a harder cheese like cheddar, you can follow a similar process but use rennet instead of vinegar as a coagulating agent. You will also need to age the cheese at a controlled temperature and humidity for several weeks to months, brushing away any mould that forms.
Making your own cheese allows you to control the ingredients, customise flavours, and explore the art of cheesemaking from the comfort of your own kitchen.
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Frequently asked questions
Cheese is a nutritious food that is a concentrated source of protein and calcium. However, it can also be high in saturated fats and sodium. To incorporate cheese into your daily diet in a healthy way, choose natural cheeses with a short list of whole food ingredients, and stick to moderate portions. For example, you could sprinkle a thin layer of Parmesan on a lentil soup, or have a small cheese plate with nuts and fresh or dried fruit for dessert.
Cheese is a versatile ingredient that can be added to many dishes. For breakfast, you could try an egg and cheese crepe. For lunch, a salad with fried goat cheese and honey. For dinner, a ham and cheese bread bowl or cream cheese-stuffed peppers. You could even try making cheese soup or cheesy grits with bacon.
If you need to watch your sodium intake, choose lower-sodium cheeses such as mozzarella, Swiss, or feta. For a healthy soft cheese option, try ricotta, which is low in salt, high in calcium, and has a lot of protein. Parmesan also offers high calcium and protein for low saturated fat content.
