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  • Writer's pictureVallari shah


Updated: Aug 15, 2020

We all want to have cheese but unfortunately, it has some bad reputation floating around like -- cheese makes you fat or it is categorised as one of the unhealthy food to eat as it is high in calories & sodium!!

But seriously is there any thing "grater" than cheese??!!!!

Cheese is often malignant as being higher in saturated fats, sodium than other snacks but right type of cheese can be delicious, filling & nutritious. It is an excellent source of protein , calcium & other nutrients.

Adding correct portion size of the right type of cheese to your snack or salad can make it satisfying, delicious & nutrition dense.

1. Mozzarella Cheese:

Mozzarella cheese is very high in moisture and low in sodium compared to other cheese. Mozzarella contains bacteria that acts as probiotic that improves gut health, immunity and inflammation in the body.

Caprese Salad

Add it to: Your caprese sandwich or caprese salad or grate some on your margherita pizza.

2. Feta Cheese:

Feta is typically made from goat or sheep milk. Feta is high in sodium but lower in calories compared to other cheese. Feta cheese contains CLA (Conjugated linoleic acid) which helps in reduced body fat & improves body composition.

Watermelon Feta salad

Add it to: Your watermelon feta salad or crumble some feta cheese on your grilled vegetables or just have 2-3 cubes of the cheese with a cracker.

3. Cottage cheese/ Paneer:

Cottage Cheese or Paneer is the most common cheese used in India. It is high in protein and it is very high in selenium which is a key antioxidant that helps to reduce risk of chronic inflammation.

Palak Paneer

Add it to: Your spinach gravy or tomato based gravy. Grated the paneer and make a paneer bhurji. Add some cubes to your pizza or a salad Or just grill it to make paneer tikka.

4. Goat Cheese:

Goat cheese is naturally lower in lactose & casein which makes it easier to digest than cheese made out of cow's milk. It also has more MCT's, hence it is rapidly absorbed in body and less likely to be stored in the body.

Goat cheese spread with crackers

Add it to: Crumble goat cheese on you pizza or whipped goat cheese spread with herbs with lavash, crackers or few carrot/cucumber sticks.

5. Parmesan cheese:

Parmesan cheese is made from raw, unpasteurised cow's milk that at least age for 12 month to kill harmful bacteria. This cheese is packed with nutrients especially calcium & phosphorus both important for bone health. One serving of parmesan has about

9 grams protein and tends to be lower in fat. It is true that parmesan tends to be high in sodium but the beauty of this cheese is, a little goes a long way.

Parmesan Cheese

Add it to: Grate parmesan flakes on your pasta and pizza or sprinkle parmesan on your salad or spread parmesan slices on cheese board with fruits & nuts.

6. Ricotta cheese:

This Italian cheese is made from cow, goat or sheep milk's whey that are left over from making other cheese.

The protein content in ricotta cheese is around 12grams in 1/2 cup. The protein in ricotta cheese is mostly whey, which is easily absorbed in the body and it also helps in muscle building & growth.

Ricotta filling in Lasagna

Add it to: You can have grill ricotta spinach sandwich or use it as a ravioli filling with butter squash. Add ricotta cheese to your eggplant or zucchini lasagna to make it taste more delicious.

While you are shying away from your favourite food - Cheese. Nutrition experts will agree that not all cheese are bad for you. It may be smart to use low-fat version of cheese for everyday meals. Enjoy your cheese without feeling guilty, just keep an eye on the portion size. Moderation is the key!!

Whats your favourite type of cheese that you enjoy the most? Let me know in the comments below :)

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