Patrick Oconnell
Cheese is a common ingredient in sandwiches, but it's not always necessary. While cheese adds fat and flavour, it can sometimes overwhelm other ingredients, especially if they are already fatty or flavourful. For example, a BBQ pork sandwich or a BLT might be ruined by the addition of cheese, which would distract from the other flavours. Cheese can also add unnecessary calories, fat, and sodium to an otherwise healthy sandwich. For instance, two slices of cheddar contain 226 calories and 18 grams of fat. If you're making a grilled cheese sandwich, cheese is non-negotiable, but for other sandwiches, it's worth considering whether cheese will enhance or detract from the overall taste and nutritional value.
Characteristics of not using cheese in a sandwich
| Characteristics | Values |
|---|---|
| Health | Cheese is loaded with sodium, fat, and calories. |
| Taste | Cheese can mute other flavors and textures, resulting in a dull, unbalanced sandwich. |
| Variety | Some sandwiches, like BLTs, are better off without cheese. |
| Diet | Grilled cheese sandwiches, for example, can be diet busters due to the butter or oil used. |
| Customization | A sandwich without cheese allows for more thoughtful ingredient choices, ensuring a balanced flavor profile. |
| Alternatives | There are vegan alternatives, such as roasted sweet potatoes or squash with hummus. |
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What You'll Learn
Cheese is high in calories and fat
Cheese is a common sandwich ingredient, but it's not always necessary. Cheese provides fat and flavour, but a slice of mild cheddar, for example, is not the best source of either, especially if your sandwich already contains fatty, flavoursome ingredients.
A vegetarian sandwich with avocado or hummus doesn't need a slice of creamy cheese. Havarti, for example, would saturate your palate with fat. Similarly, a BLT or a tomato sandwich doesn't need cheese—the cheese would only distract from and dull the fresh flavours of the tomatoes.
If you're making a grilled cheese sandwich, you could opt for a less fattening cheese. Two slices of American cheese contain 220 calories, 90 of which are from fat, as well as 12 grams of saturated fat and 360 mg of sodium. Instead, you could use Swiss cheese, goat cheese, low-fat mozzarella, or vegan cheese.
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It can overpower other flavours and ingredients
Cheese is often added to sandwiches to enhance their flavour and act as a binding agent to hold the bread and other ingredients together. However, cheese can also overpower the other flavours in a sandwich, especially if strong-tasting varieties such as blue cheese or feta are used.
When cheese is the dominant flavour in a sandwich, it can be challenging for the palate to distinguish the individual tastes of the other ingredients. This is particularly true if the cheese is paired with ingredients that have subtle flavours. For example, the taste of lettuce, cucumber, or avocado may be overwhelmed by the presence of cheese in a sandwich.
Roasted vegetables, such as red onions, are another ingredient that can be overpowered by cheese. While roasted vegetables have a strong flavour on their own, when paired with cheese, the cheese can become the dominant taste, and the unique flavour of the roasted vegetables may be lost.
Even mild cheeses can overpower other sandwich ingredients. For example, peanut butter has a distinct flavour that pairs well with many sandwich fillings. However, when paired with cheese, the peanut butter flavour can be overwhelmed, and the overall taste of the sandwich may be compromised.
By omitting cheese from sandwiches, the flavours of other ingredients can shine through, creating a more balanced and nuanced taste experience. This allows the eater to appreciate the individual flavours of each ingredient and enjoy a more complex and satisfying sandwich.
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There are healthier alternatives
Cheese is often a default sandwich ingredient, but it doesn't always need to be included. Cheese provides fat and flavour, but there are healthier alternatives that can provide the same benefits. For example, a vegetarian sandwich with avocado or hummus doesn't need cheese, as the cheese would saturate your palate with fat. Similarly, a BBQ pork sandwich or BLT would be overpowered by the addition of cheese, which would only serve to distract from the rich flavours of the other ingredients.
There are many alternatives to cheese that can provide flavour and texture to a sandwich. Fruits and vegetables can add a tasty crunch to sandwiches. For example, thin-sliced cantaloupe, watermelon, honeydew, pears, and apples can be added to sandwiches. For those who prefer hot sandwiches, avocados, cooked peppers, cooked mushrooms, grilled onions, and spinach are great choices.
If you are looking for an alternative to cheese that provides protein, there are many options to choose from. For example, eggs are a wonderful source of protein and healthy fats. Turkey is also a good option, as it contains less fat than most other meats and is rich in protein and potassium. If you are looking for a plant-based source of protein, hummus is a good option.
In addition to providing healthier alternatives to cheese, it is also important to consider the type of bread and cooking method used for a sandwich. Whole-grain rye toast has been found to lessen blood sugar surges, and sourdough bread is a good option for those who are gluten-sensitive. Toasting bread is a healthier alternative to grilling or panini-pressing, as these methods are usually prepared with lots of oils or butter, adding unnecessary calories and fat.
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It can be a lazy default choice
Cheese is often a default sandwich ingredient, but it doesn't always need to be. Cheese provides fat and flavour, but a waxy piece of mild cheddar is not the best source of either, especially if your sandwich already contains fatty, flavoursome ingredients. Cheese can add saltiness and umami, but there are many bland cheeses that can make your sandwich worse. Too much fat will mute other flavours and textures, resulting in a dull, unbalanced sandwich. For example, a BBQ pork sandwich does not need cheese, as it would distract from and dull the rich, smoky flavours.
A vegetarian sandwich with avocado or hummus does not need a creamy slice of cheese; a funky feta might create a nice contrast, but a cheese like havarti will saturate your palate with fat. Similarly, putting cheese on a tomato sandwich or a BLT would be a crime, as it would hide the flavour of the fresh tomatoes.
Sandwiches are a lunchtime staple due to their convenience, ease of preparation, and portability. However, from a nutritional standpoint, many sandwiches are lacking. Slapping processed meat and cheese on refined white bread with mayonnaise is not the healthiest option. Turkey sandwiches, for example, are a healthier choice, as turkey contains less fat and is rich in protein and potassium. However, adding cheese to a turkey sandwich can significantly increase the fat and calorie content.
Cheese also contains high levels of sodium, with two slices of cheddar containing 18 grams of fat and 360 mg of sodium. If you want to reduce the fat and calorie content of your sandwich, consider using low-fat cheeses like Swiss cheese, goat cheese, or mozzarella. Alternatively, you can explore vegan options or use ingredients like roasted sweet potato or hummus to replace the cheese entirely.
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It's not vegan-friendly
Cheese is a beloved food for many, but it is not vegan-friendly. By definition, cheese is a dairy product made from milk, specifically from a mammal's milk, and often include rennet, which is an animal product. Therefore, vegans who do not consume animal products cannot eat cheese.
Vegan cheese substitutes are available, but they are not considered "real cheese" by some. These substitutes are made from plant-based proteins or vegetable proteins, such as soybeans, almonds, and their milk. Other common bases for vegan cheese include peas, cashews, coconut, and oats. While these substitutes may look and taste similar to traditional cheese, they are highly processed and often have an off-putting chemical flavour.
The market for vegan cheese is growing globally, with Europe having the greatest market share of 43% in 2018. However, the labelling of these products as "cheese" is controversial. In the European Union and the United Kingdom, it is prohibited to label purely plant-based products as "cheese". This controversy also exists in other countries, with lawsuits being filed against vegan cheese companies for using dairy words on their packaging.
For those who are vegan or lactose intolerant, finding dairy-free and plant-based cheese alternatives can be challenging. These substitutes are often more expensive than dairy cheese and may contain highly processed ingredients like preservatives, refined oils, and colour additives. However, there are minimally processed options made with wholesome ingredients like seeds, ground nuts, and cooked vegetables.
In conclusion, cheese is not vegan-friendly due to its dairy content. While vegan cheese substitutes exist, they may not provide the same taste and quality as traditional cheese, and they face regulatory and labelling challenges. For vegans, finding suitable cheese alternatives requires effort and may come at a higher cost.
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Frequently asked questions
Cheese is loaded with fat and calories. For example, two slices of cheddar contain 226 calories and 18 grams of fat.
Yes, you can use low-fat mozzarella, Swiss cheese, goat cheese, or vegan cheese.
You can add fruits or vegetables to your sandwich. For example, cucumbers, tomatoes, zucchini slices, water chestnuts, lettuce, onions, pickles, and fresh peppers.
