Frederic Melton
Cheese is a beloved food item, but it is often high in sodium. Excess sodium in the diet can lead to adverse health effects, such as high blood pressure, heart disease, and an increased risk of stroke and heart failure. For cheese lovers watching their sodium intake, there are several low-sodium cheese options available, including Swiss cheese, mozzarella, ricotta, mascarpone, and more. These cheeses can be incorporated into various dishes to add flavor without the excess salt. Additionally, it is possible to make low-sodium cheese at home by controlling the ingredients and experimenting with different types of milk and acids. This allows individuals to create delicious cheeses that fit within their dietary restrictions without sacrificing flavor.
Characteristics and Values of Low Salt Cheese
| Characteristics | Values |
|---|---|
| Cheese Type | Swiss, Emmentaler, Gruyere, Mozzarella, Ricotta, Cottage Cheese, Cream Cheese, Mascarpone, Monterey Jack, Brick Cheese, Goat Cheese, Parmesan |
| Salt Content | Less than 140mg of sodium per ounce (28 grams) or per serving |
| Use Cases | Salads, tarts, sandwiches, pizzas, bagels, cheesecakes, sauces, dips |
| Taste | Maintaining characteristic flavor of cheese while reducing salt content |
| Production | Adding acid or bacteria to milk, aging, drying milk curds, killing bacteria |
| Health Benefits | Lower blood pressure, reduce cholesterol, prevent heart disease, source of protein and calcium |
| Considerations | Adjusting other seasonings, checking nutrition labels, consulting a dietitian |
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What You'll Learn
Low-salt cheese on salads
Low-salt cheese is an excellent way to add flavour to your salads without increasing your sodium intake. Here are some tips and ideas for using low-salt cheese in salads:
Choose the Right Cheese
Select cheeses that are naturally lower in salt. Fresh cheeses with high moisture content, such as mozzarella, ricotta, mascarpone, and cottage cheese, often require less or no salt in their production. These cheeses are excellent choices for salads. Other low-salt cheese options include Swiss-style cheeses like Emmentaler and Gruyere, as well as some Parmesans and goat cheeses. Check the nutrition labels to find the lowest sodium options.
Prepare the Cheese
When using low-salt cheese in salads, consider preparing the cheese in different ways to add variety and interest to your dish. Fresh mozzarella, for example, can be sliced and served fresh with tomatoes, basil, and a vinaigrette dressing to create a Caprese salad. You can also try stuffing Portobello mushrooms with fresh mozzarella or adding it to a roasted bell pepper salad with basil. For a unique twist, use ricotta as a base for creamy dips or serve it with fruit for a sweet-and-salty snack. Goat cheese, with its neutral flavour, pairs well with savory salads and sandwiches.
Combine with Other Ingredients
Enhance the flavour and texture of your low-salt cheese salad by combining it with complementary ingredients. For example, mozzarella pairs well with fresh tomatoes and basil in a Caprese salad. You can also add balsamic vinegar to this combination for a delicious twist. Ricotta goes well with fruits like figs, while goat cheese can be served with slightly sweet fruits like figs or added to savory salads with nuts and apples or pears.
Watch Your Portions
Even when using low-salt cheese, it's important to be mindful of your portion sizes. The sodium content can add up, especially when combined with other ingredients in a salad. Check the nutrition labels and aim for cheeses with 5% or less of the daily value of sodium per serving, which is generally considered low.
Experiment with Recipes
Get creative and experiment with different low-salt cheese salad recipes. For instance, you can make a roasted bell pepper salad with mozzarella and basil or a classic cottage cheese salad topped with mixed fruit. If you're feeling adventurous, try making Eggplant Lasagna Rolls or Fig & Ricotta Overnight Oats. There are plenty of ways to enjoy low-salt cheese in salads while maintaining a healthy sodium intake.
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In sweet or savoury tarts
Low-salt cheese is a great option for those looking to reduce their sodium intake without sacrificing flavour. It can be used in various dishes, including tarts, to add a salty kick without the excess salt.
When making sweet or savoury tarts, low-salt cheese can be used in a variety of ways. For a savoury vegetable cheese tart, combine ricotta cheese, parmesan cheese, eggs, garlic, herbs, and a small amount of salt and pepper to taste. Blind-bake the crust first to avoid a soggy base. You can also add vegetables such as sweet potatoes, zucchini, carrots, mushrooms, and asparagus. If you're after a creamier filling, try using low-salt cream cheese or mascarpone.
For a sweet tart, you can make a pastry base by combining butter, sugar, egg yolk, and vanilla extract. You can then fill this with a combination of low-salt cheeses, such as ricotta or mascarpone, and sweet ingredients. Try sugar-coated plums, honey, or cinnamon with a pinch of salt. You could also make individual-sized tarts or tartlets with this recipe.
If you're after a more savoury flavour, you can use low-salt blue cheese or goat's cheese with caramelised onions, or even add in some sautéed leeks. You can also experiment with different types of pastry, such as puff pastry, to create a flaky, crunchy crust.
When cooking with low-salt cheese, remember that the reduced sodium content may affect the overall flavour of your dish. You might need to adjust other seasonings to compensate for the reduced saltiness.
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On homemade pizzas
Homemade pizza is a great way to incorporate low-salt cheese into your diet. You can use a variety of low-salt cheeses, including mozzarella, ricotta, goat cheese, and Swiss cheese. Here are some tips and recipe suggestions for making delicious low-salt cheese pizzas at home:
Choosing the Right Cheese
Select a low-salt cheese that suits your taste preferences and dietary needs. Fresh mozzarella, for instance, is a popular choice for pizza and can be relatively low in sodium, with some brands offering around 40mg of sodium per serving. Goat cheese is another option, with a tangy and creamy flavour, and it typically has 75-100mg of sodium per ounce. Swiss cheese is also a good choice, usually containing 45-60mg of sodium per ounce, and it melts nicely on pizza.
Preparing the Dough
To make the pizza dough, combine yeast, sugar, and warm water in a large bowl. Allow the mixture to sit for around 5-8 minutes until it becomes bubbly. Then, add olive oil, garlic, Italian seasoning, and gradually mix in all-purpose flour until a sticky dough forms. You can use whole wheat flour or substitute part of the flour with a healthier alternative if desired. Knead the dough by hand or using a stand mixer, and let it rest for about an hour, or use it immediately if you're short on time.
Assembling the Pizza
Roll out the dough and place it on a pizza pan. Spread a low-sodium pizza sauce over the dough. You can make your own sauce using no-salt-added canned tomatoes, tomato paste, and spices. Sprinkle shredded low-salt cheese over the sauce. You can also add various toppings, such as fresh vegetables like bell peppers, mushrooms, onions, and basil leaves. If you want meat on your pizza, consider rinsing it with boiling water to reduce sodium, as suggested by one source.
Baking the Pizza
Preheat your oven to around 425° F (or 400° F if you're aiming for a crunchier crust). Bake the pizza for about 10-12 minutes, or up to 20-25 minutes for a softer crust. Keep an eye on it to ensure it doesn't burn. Once it's baked to your liking, remove it from the oven and let it cool slightly. Feel free to finish it with some fresh herbs or a drizzle of balsamic reduction.
Remember, when cooking with low-salt cheese, you may need to adjust other seasonings to enhance the flavour of your pizza. Enjoy your homemade, healthy, and delicious low-salt cheese pizza!
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As a spread for bagels
Low-salt cheese can be used as a spread for bagels in a variety of ways. Here are some ideas to get you started:
Cream Cheese Spreads
Cream cheese is a classic spread for bagels and can be easily modified to create different flavours. For a simple spread, blend cottage cheese until smooth and spread over your bagel. You can add sweet or savoury ingredients to the blended cottage cheese, such as honey, berries, cinnamon, chives, onion, garlic, or almonds. You could also try a cream cheese and chive spread, which goes well with pumpernickel bagels. If you're feeling adventurous, try a pumpkin cream cheese spread, made with pumpkin and cream cheese, or get creative with a crunchy vegetable cream cheese spread.
Other Toppings
If you're looking for a more savoury experience, there are plenty of low-salt cheese options to top your bagel. You could try a slice of cheddar or asiago cheese, or even a sprinkle of shredded cheese. For a more indulgent option, spread some butter or cream cheese over your bagel, then top with sliced turkey and Boursin cheese. For a healthier option, try a high-protein cottage cheese bagel, made with cottage cheese, baking powder, and a pinch of salt.
Seasonal Variations
You can also get creative with seasonal ingredients to make unique and innovative spreads. For example, try a pumpkin spice cream cheese spread in the fall, or a refreshing lemon zest spread in the summer.
So, there you have it! Plenty of ways to use low-salt cheese as a spread for bagels. Get creative, experiment with different ingredients, and most importantly, enjoy your cheesy creation!
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In cheesecake recipes
Cheesecakes are typically made with cream cheese, which can be quite salty. In Europe, cream cheese is salted, and while it may not be as salty as feta, the salt is definitely noticeable.
If you are looking to reduce the saltiness of your cheesecake, you can try using a different type of cheese. For example, you could use Neufchatel, which is a common substitute for cream cheese in the US. Another option is to use a ricotta base for your cheesecake, although this is less traditional.
You can also try to mask the saltiness of the cheese by using a different type of crust. Instead of a standard pastry crust, you could use a graham cracker or Oreo crust, which will add a sweet flavour to balance out the saltiness. You could also try using a less processed sugar or an alternative sweetener, such as honey, in your recipe.
Additionally, you can adjust the other ingredients in your cheesecake to balance out the saltiness of the cheese. For example, you can add more sugar or use fruit toppings such as raspberry sauce, lemon curd, or fresh fruit to counteract the saltiness.
Finally, it's worth noting that the saltiness of a cheesecake can become less noticeable after a day or two, so it may be worth making your cheesecake in advance if you are concerned about the salt content.
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