Bushra Griffith
Feta cheese pasta is a popular dish that went viral on TikTok in 2021. It is a simple recipe that combines baked cherry tomatoes, olive oil, chilli peppers, dried herbs, and a block of feta cheese, which is then mixed with cooked pasta and fresh herbs. While pasta generally does not have a healthy reputation, this dish contains several nutritious ingredients that offer health benefits when consumed in moderation. This paragraph will explore the health aspects of feta cheese pasta and provide insights into making this dish healthier.
Is Feta Cheese Pasta Healthy?
| Characteristics | Values |
|---|---|
| Nutritional Benefits | Good source of calcium, protein, vitamins C and K, potassium, lycopene, and monounsaturated fats. |
| Health Benefits | May promote healthy eyes and skin, reduce the risk of cancer and heart disease, regulate blood pressure, and boost immunity. |
| Calories | Can be made lower-calorie by reducing olive oil, using low-fat cheese, and adding more vegetables. |
| Carbohydrates | Pasta is a good source of carbohydrates. |
| Customization | Easy to customize with different vegetables, proteins, and types of pasta. |
| Portion Size | About 1 cup of cooked pasta per serving. |
| Preparation | Quick and easy to prepare. |
| Storage | Can be stored in the fridge for 3-4 days and frozen for later consumption. |
| Original Recipe | Created by Finnish food blogger Jenni Häyrinen, also known as "uunifetapasta." |
Explore related products
What You'll Learn
- Feta cheese is high in protein and calcium
- Olive oil provides heart-healthy fats and vitamins
- Tomatoes are rich in vitamins and lycopene, which has links to cancer prevention
- Garlic boosts immunity and has anti-inflammatory properties
- Healthier alternatives include veggie-based pasta, lean protein, and extra vegetables
Feta cheese is high in protein and calcium
Feta cheese is an excellent source of protein and calcium. With five grams of protein per ounce, feta cheese is a great option for those looking to increase their protein intake. This is especially true when compared to other cheeses, which tend to be higher in calories. Feta cheese is also a good source of calcium, providing 15% of the daily recommended value. Calcium is essential for maintaining healthy bones and teeth, as well as supporting nerve and muscle function.
In addition to being high in protein and calcium, feta cheese also has a tangy flavour that complements the other ingredients in the pasta dish. The creaminess of the cheese creates a rich sauce that coats the pasta, resulting in a flavourful and satisfying meal.
While feta cheese offers these nutritional benefits, it is important to consider the overall composition of the dish. The baked feta pasta recipe that went viral on TikTok includes ingredients like cherry tomatoes, olive oil, chilli peppers, garlic, and herbs. These ingredients contribute to the dish's nutritional profile, offering vitamins, minerals, and antioxidants.
However, as with any dish, portion size and overall diet quality matter. While feta cheese pasta can be a tasty and nutritious option, it should be enjoyed as part of a balanced diet that includes a variety of whole foods, including lean proteins, complex carbohydrates, healthy fats, and plenty of fruits and vegetables.
To make the feta cheese pasta even healthier, some modifications can be made. For example, the amount of olive oil and feta cheese can be reduced, and additional vegetables can be added to increase the nutrient content and fibre. Using whole wheat or bean-based pasta can also boost the protein content and provide additional nutrients. These simple swaps can enhance the nutritional profile of the dish, making it even healthier while retaining the delicious flavour.
Feta Cheese: Healthy Extra or Not?
You may want to see also
Olive oil provides heart-healthy fats and vitamins
Olive oil is a kitchen staple for good reason. It is a source of heart-healthy monounsaturated fats, as well as vitamins E and K. It also contains omega-3 and omega-6 fatty acids, and oleic acid, a monounsaturated fat, is its predominant fatty acid.
The Mediterranean diet, which includes generous use of olive oil, has been linked to a reduced risk of heart disease and stroke. This is likely due to the diet's high consumption of whole plant foods, but olive oil also appears to be a key contributor. Substituting monounsaturated fats like olive oil for saturated fats helps to lower "bad" LDL cholesterol.
Olive oil also has antioxidant and anti-inflammatory properties, which may help to protect against chronic diseases. Observational studies have shown a link between higher olive oil consumption and lower risks of cardiovascular disease, some cancers, and even dementia. However, it's important to note that olive oil is high in calories, so consuming excessive amounts may lead to weight gain.
While some sources tout the benefits of extra virgin olive oil in particular, others note that there is no definitive evidence that it is superior to refined olive oil in terms of heart health or preventing disease. The World Health Organization (WHO) has studied the relationship between olive oil and stroke risk, with mixed results.
In conclusion, olive oil provides heart-healthy fats and vitamins, but it should be enjoyed in moderation as part of a balanced diet that includes a variety of whole plant foods.
Green Farms Feta Cheese: Fresh and Flavorful
You may want to see also
Tomatoes are rich in vitamins and lycopene, which has links to cancer prevention
TikTok's baked feta pasta is a simple dish to prepare, with tomatoes, olive oil, chilli pepper, feta cheese, fresh basil, garlic, salt, pepper, and pasta as the main ingredients. This recipe can be made healthier by reducing the amount of olive oil and feta cheese, and substituting regular pasta with bean-based pasta, roasted spaghetti squash, or spiralized zucchini noodles.
Tomatoes, a key ingredient in this dish, are rich in vitamins C and K, potassium, and the antioxidant lycopene. Tomatoes are also a good source of lycopene, which has been linked to cancer prevention. Lycopene is a cancer-fighting ingredient that becomes more bioavailable when cooked in olive oil, thereby reducing the risk of malignant disease. Tomatoes are also a good source of vitamin C, which has antioxidant properties and can help protect the body's cells from damage caused by free radicals.
Vitamin C is also important for the production of collagen, which helps to maintain the health and elasticity of skin and joints. Additionally, tomatoes contain vitamin K, which is important for blood clotting and bone health. The potassium found in tomatoes can help maintain healthy blood pressure and support heart function.
Tomatoes are also a good source of dietary fibre, which can promote a healthy digestive system and lower the risk of heart disease and diabetes. They also contain lycopene, an antioxidant that gives tomatoes their red colour and has been linked to a reduced risk of heart disease and certain types of cancer. The lycopene in tomatoes becomes more available to the body when tomatoes are cooked, especially when cooked with olive oil.
The Greek Feta Cheese: Authentic or Not?
You may want to see also
Explore related products
Garlic boosts immunity and has anti-inflammatory properties
The TikTok-inspired baked feta pasta recipe has gained popularity for its health benefits and delicious taste. One of its key ingredients, garlic, has been linked to several health benefits, including its ability to boost immunity and exhibit anti-inflammatory properties.
Garlic (Allium sativum) has been used for centuries as a medicinal agent, offering both prophylactic and therapeutic benefits. Its complex biochemistry makes it a versatile ingredient, with variations in processing yielding different preparations and compound proportions. Garlic contains organosulfur compounds, which are responsible for its interesting biological and pharmacological properties.
The health benefits of garlic are attributed to its ability to enhance the functioning of the immune system. It stimulates various cell types, such as macrophages, lymphocytes, natural killer (NK) cells, dendritic cells, and eosinophils. Garlic also modulates cytokine secretion, immunoglobulin production, phagocytosis, and macrophage activation. These mechanisms contribute to its overall immune-boosting effects.
In addition to its immune-boosting properties, garlic exhibits anti-inflammatory activity. Studies have shown that garlic suppresses leukocyte inflammatory cytokine production, which may have therapeutic benefits in treating inflammatory bowel disease. The organosulfur compounds in garlic are believed to play a significant role in its anti-inflammatory effects, acting against microbial infections and exhibiting cardioprotective and anticancer properties.
While garlic has been extensively studied in in vitro and in vivo animal models, more human clinical studies are needed to confirm its health benefits. However, its traditional use and experimental results suggest that garlic is a valuable addition to a healthy diet, providing potential protection against various diseases and supporting overall wellness.
Keep Feta Cheese Fresh and Green Mould-Free
You may want to see also
Healthier alternatives include veggie-based pasta, lean protein, and extra vegetables
Feta cheese pasta can be made healthier by substituting regular pasta with veggie-based pasta, such as zucchini noodles (zoodles), spaghetti squash, chickpea pasta, or whole wheat pasta. These alternatives provide extra protein and fibre, making the dish more nutritious and filling.
Another option is to omit the pasta altogether and use roasted squash, zucchini, carrots, and sweet potatoes as a base for the feta cheese. This variation increases the dish's fibre, mineral, vitamin, and antioxidant content, including carotenoids and vitamin C.
To further boost the nutritional profile of feta cheese pasta, extra vegetables can be added. Broccoli, carrots, spinach, red peppers, red onions, and baby tomatoes are all tasty additions that increase the dish's vitamin, mineral, and fibre content.
For those who eat meat, adding lean protein such as chicken, turkey, or ground beef can increase the dish's protein content and make it more filling. For a vegetarian option, tofu is a good source of plant-based protein.
Finally, while olive oil is a healthy source of monounsaturated fats, vitamins, and antioxidants, reducing the amount used in the recipe can lower the overall calorie count of the dish without sacrificing flavour.
Sweet Potato and Feta: A Perfect Pairing?
You may want to see also
Frequently asked questions
Feta cheese pasta can be considered healthy due to the health benefits of its ingredients. Tomatoes, olive oil, garlic, feta cheese, basil and other herbs are all good for heart health and can even prevent cancer.
Tomatoes are rich in vitamins C and K, potassium and the antioxidant lycopene, which is linked to a reduced risk of heart disease and cancer. Olive oil provides heart-healthy monounsaturated fats and vitamins E and K. Garlic is an immunity booster, anti-inflammatory and blood pressure regulator. Feta is a good source of calcium and offers 5 grams of protein per ounce.
To make this dish healthier, you can reduce the amount of olive oil used, add more vegetables, or substitute the pasta for a veggie-based alternative like zoodles (zucchini noodles) or spaghetti squash.
