Tips For Cooking With Cheese
What about using cheese in recipes when you’re trying to eat less fat and saturated fat? You’ve got lots of choices here, folks. Here are 6 “Recipe Doctor” tips for cooking with cheese:
1. Cut fat and calories one of two ways: Use regular cheese, but just half the amount called for in the recipe . Or, use the same amount of cheese the recipe calls for, but switch to a reduced-fat variety that tastes good and melts well. The calories go down by 30%, fat grams by about 40%, and saturated fat by a third. But the calcium and protein will still be high.
2. Sometimes real cheese counts. There are situations in which a particular type of cheese is needed for a recipe, and there’s no reduced-fat version available — as with Parmesan or Brie. In these recipes, I tend to use the “real” cheese. But sometimes I use less, and I try to cut back on fat and saturated fat in other steps and ingredients of the recipe.
3. High-flavor cheese to the rescue! When you switch to a high-flavor cheese, you can use less. I follow this strategy when I can’t use a reduced-fat cheese in a particular recipe. Some high-flavor cheeses that come to mind are:
- Parmesan and Romano
- Bleu cheese, gorgonzola, or other pungent cheeses
- Extra-sharp cheddar
- Goat or feta cheese
Can You Eat Cheese On A High Protein Diet
My nutrition clients often wonder what to add when they are following a high protein diet. Cheese is high in protein, but it can be extremely high in fat, depending on the type.
So, can you eat cheese on a high protein diet? Cheese is one of many protein sources that you can include on a high protein diet. It has all the essential amino acids making it a complete protein. However, its important to choose low-fat cheeses like cottage cheese, low-fat mozzarella, and ricotta to keep your fat intake on the lower end.
Since not all cheese is good to include in a high protein diet, below you will find the ultimate guide on adding cheese and which ones to pick.
In this article, you will learn:
- What is considered a high protein diet?
- Is cheese a high-protein food?
- Ways to add cheese on a high protein diet.
- What kinds of cheese to include?
Q Can I Eat Cheese On A High Protein Diet
A. Definitely! This definitive list details the 15 Highest Protein Cheese to cater towards a high protein diet. The cheeses listed here are also low in carbs, and can be used in a number of ways so you can incorporate more of these high protein cheeses in different meals. If youre looking for some high protein recipe ideas with cheese, look no further
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The Ultimate Guide To The Healthiest Vegan Cheeses
Savory and bursting with umami flavor, vegan cheese is undeniably delicious but is it healthy?
Seen as one of the ultimate luxuries, cheese is a delicacy that people love to indulge in. Sprinkled on salads or melted on macaroni, the versatile foodstuff is so revered some people will journey abroad just to cram their suitcases with brie. During the Great Fire of London in 1666, renowned diarist Samuel Pepys famously protected his valuables by burying them in his garden. His most prized possession? A wheel of parmesan.
Traditional dairy cheese is made through a fermentation process, involving animal milk, rennet a digestive enzyme derived from calfs stomach, vegetables, or synthetic origins and starter organisms. As Agatha M. Thrash M.D explains in her paper on the Uchee Pines website: Cheese is made by the action of waste products from molds and bacteria on milk.
Cheese is probably the most commonly-cited obstacle to people eating more plant-based food. But these days, there are vegan versions of just about any cheese, from creamy mozzarella to chewy halloumi. With dairy-free brands such as Follow Your Heart, Kite Hill, and Daiya crafting shreds, slices, and wheels from ingredients like coconut oil and nuts, it has never been a better time for vegan cheese.
But while the availability of animal-free cheese is better than ever before, the question remains: is vegan cheese healthy?
Is Cheese Bad For You The Evidence Says Nowith Some Exceptions
Cheeses standing as a component of a healthy diet has long been debated. And its true that some animal products promote disease, but is cheese bad for you? Perhaps notevidence shows that cheese doesnt deserve to be treated the same as meat or milk.
Cheese is a good source of protein and calcium, and research largely doesnt support the theory that cheese contributes to chronic disease.
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Add Cheese To Your Recipes
Adding cheese to your recipes is a great way to increase your protein intake. For example, if you have pasta, add some cheese to increase the protein content.
If you want to know more about pasta in a high protein diet, you can check my article Can You Eat Pasta On A High Protein Diet?
If you are having trouble with your protein intake, cheese can always help you out. For example, you can add some ricotta cheese next time that you make a salad.
Important Parameters Of Composition
Standardization of cheese milk normally requires increasing the proportion of protein relative to fat, which can be done by adding protein or taking away fat. The relative amount of protein and fat in milk is called the proteinfat ratio or PF. The PF is the principal factor which determines the amount of fat in the cheese relative to other milk solids in the cheese. Because it is easy to measure cheese fat and total solids, the proportion of fat in the cheese is reported as: % fat by weight on the wet basis and the percent ratio of cheese fat to cheese total solids. This ratio is called fat in the dry matter or FDM. The FDM in cheese is determined mainly by PF of the milk but the percent moisture is also important. Because cheese whey contains soluble solids, higher cheese moisture means that more soluble solids are also retained in the cheese so that the ratio of FDM decreases. The target value of FDM in the cheese can be used to determine the first approximation of the PF required in the milk to give the desired fat content of the cheese. See Table 11.1.
Casein = 0.1990
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May Help With Weight Loss
Despite what you may have heard about cheese causing weight gain, there’s a a phenomenon known as the full-fat dairy paradox that’s turning this belief on its head. Research now suggests that removing the fat from dairy products may actually make it more likely to cause weight gain, making full-fat the better choice for weight management.
These 3 Cheeses All Have Less Than 12 Grams Of Fat Per Serving
- Cheddar , 1.5-ounce serving: 155 calories, 10 g fat, 6 g saturated fat, 38 mg cholesterol, 14 g protein
- Parmesan , 1.5-ounce serving: 133 calories, 10 g fat, 7.5 g saturated fat, 44 mg cholesterol, 10 g protein
- Monterey , 1.5-ounce serving: 157 calories, 11 g fat, 7 g saturated fat, 33 mg cholesterol, 14 g protein
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Standardization By Adding Skim Milk
The following calculation is based on the assumption that the protein content of the skim milk is the same as the protein content in the skim portion of the fresh milk to be standardized. This is exactly true only when the skim milk is derived from the same source as the fresh milk.
1. Use a Pearson square to determine the relative proportions of skim milk and milk required to yield a fat content of 3.23% as calculated in Step 2 in the Standardizing by Removing Fat section.
|310.0 Kg/323.2 Kg} = 0.959|
How To Eat Cheese To Lose Weight
“Because cheese is so concentrated , a little goes a long way and the calories can add up,” says Maples. “Instead, moderation in one’s portion size helps find that personal balance to meet individual weight management needs.”
A few tips:
- Pick a strong cheese. “A strong cheese can help add flavor without going overboard on calories ,” says Maples. “For instance, use a strong cheese vs a mild one. Example: sharp cheddar vs Colby on a sandwich or in a casserole. Or blue cheese vs American cheese on a salad.
- Go with freshly grated cheese. “Grated cheese can stretch flavor further,” says Maples. “One ounce cheese = 14 cup grated. That’s why grated cheese is a good choicea little really goes a long way. “
Plus, freshly grated cheese is fluffier and may seem like you’re getting more than you actually are. Maples suggests using a Microplane or box grater.
“They can make grating easier and faster. Also, hard cheeses like parmesan grate easier at room temperature whereas a cheddar consistency grates easier when cold. “
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How To Make This Grilled Cheese Sandwich
For this, and any grilled cheese sandwich, you ll want to heat a skillet on medium high. You dont want this too hot, or you wont get the nice toasty bread, and melted cheese that makes grilled cheese so good.
Spray two slices of the low calorie bread with cooking spray.
Place one slice on your hot skillet. Top it with the thin sliced cheese.
Place the second piece of bread on top of your cheese, with the cooking spray side of the bread on the outside.
Cook on both sides until toasty and warm!
Health Benefits Of Cheese:
If youre trying to lose weight, knowing what healthy foods to include in your diet may not be easy.
At The Slimming Clinic, were happy to give you these weight loss tips especially when it comes to cheese!
Cheese is an excellent source of protein and contains a special type of protein called casein. This is a milk protein which is rich in amino acids and is highly digestible.
Cheese also contains an abundance of a protein called alpha casein which has many health benefits such as promoting lower blood pressure and increasing the absorption of minerals from the digestive tract.
Cheese is a well-known source of calcium and is one of the richest nutritional sources for it. Weight loss programs incorporate calcium in your weight loss diet since it is essential to bone health and has been found to help against diseases like osteoporosis.
Its also been found to help heart health as it can help to reduce the risk of hypertension, which is a leading cause of heart disease.
Cheese is also rich in the following:
- Vitamin B12
Feta cheese is made from ewe and goats milk and is the ideal cheese for lactose-sensitive eaters. If you are looking for a healthier cheese, feta might be the one for your diet!
In 1 oz./28g of Feta cheese there are:
- 84 calories
In 1oz./28g of Mozzarella cheese there are:
- 55 calories
- 3.2g of fat
In 1 oz./28g of Italian Ricotta cheese there are:
- 53 calories
- 20 calories
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Processed Cheese Nutrition Facts
Processed cheese is made from milk ingredients. We add a little extra salt to make it easier to spread. One of the processed cheese benefitsis that it has a long shelf life and is a convenient food to bring on hikes, camping etc. because it doesnt need to be refrigerated before you open it.
Processed cheese contains protein and calcium, but not in high amounts.Its often high in salt and fat, which means that you should only include a smaller amount of processed cheese in your diet.
Arla has made a lighter processed cheese variant of our most popular processed cheese Puck with 30% less fat and 25% less salt
Is Cheese Good For You
First, is dairy cheese actually healthy? The majority of the US grew up with the Got Milk? ads and the old-school Food Pyramid, which gave dairy its very own section as part of an allegedly healthy diet.
Cheddar, the UKs best-selling type of cheese, is a good place to start in looking at whether or not cheese is good for you. Named after its west country place of origin, Brits will grate it, melt it or stick giant wedges of it on a breadboard as part of a pub lunch.
One hundred grams of cheddar contains 24.9g of protein, but it also contains a whopping 33.1g of fat, with two-thirds of this being saturated. According to the UKs National Health Service, an adults suggested Daily Reference Intake of saturated fat is less than 20g. This means a person could easily scoff their entire days worth of saturated fat in a single cheesy baguette.
The negative health implications of a diet high in saturated fat range from increased risk of heart disease to reduced life expectancy, according to Dr. Meghan Jardine, associate director of diabetes nutrition education at PCRM , a nonprofit organization of over 12,000 medical experts.
There are many plant-based cheeses which boast heart-healthy and nutrient-rich ingredients, such as Treeline, Dr. Cow, Punk Rawk Labs, and Parmela Creamery.
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What Cheeses Are Low In Fat
When it comes to how much dairy you should be getting each day, it depends on your age. The amount each person needs can vary between 2 and 3 cups each day, according to USDA’s Dietary Guidelines for Americans recommendations choosemyplate.gov/eathealthy/dairy. For cheese, that looks like 1 ½ ounces of natural cheese, or 2 ounces of processed cheese to equal 1 cup.
The following cheeses are naturally lower in fat than others. And if you choose reduced-fat versions, you can save on calories and fat even more.
Here are 10 low-fat cheeses and how they compare to each other.
Healthy Substitutions For This Grilled Cheese Sandwich
Grilled cheese sandwiches, the ultimate comfort food, has been avoided by dieters for decades. Generally, a GREAT grilled cheese sandwich might have 400 calories or more, and lots of fat to make it extra tasty.
I promise though, with a few quick swaps, you can enjoy your grilled cheese sandwich, and still lose weight .
- The first switch I made was instead of a classic slice of bread, I used 45 calorie Sara Lee bread. . Normally, bread has around 110-120 calories per slice. So, with two slices at 220-240 calories vs. two slices of Sara Lee at 90 calories, you save already 130 calories.
- The second swap is to use low calorie cheese, like this Ultra Thin sliced cheese from Sargento , or even a slice of Velveeta for 35 calories. Since a 1 ounce slice of cheese is 110 calories, this saves you 70 calories.
- And finally, instead of using butter to spread on your bread and put on the skillet, I use butter flavored cooking spray. If you used 1 teaspoon of butter on each slice of bread, thats another 70 calories saved!
Total calories saved = 270 calories!
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When Is Cheese Not Healthy
Cheese is similar to other nutritious but calorie-dense foods such as avocado, nuts, and dark chocolate: A moderate portion can be good for you, but its crazy easy to go overboard. Depending on the type, a 1.5-ounce serving of cheese can have around 100 to 150 calories. As a visual, thats one slice of cheese, one single cheese stick, or a golf ball-amount of shredded cheese, says nutrition expert Sarah Pflugradt, R.D. But most folks eat way more than that in one sitting, which can add up quickly. And since cheese is high in sodium, a too-generous portion could make it tougher to stay below the recommended 2,300 daily mg threshold. Over time, that could up your risk for high blood pressure.
Whats more, even a small amount of cheese before a run could set you up for trouble. Having an excess of fat before exercise may slow digestion and absorption, Jones says. That can leave you feeling sluggish and lethargic, and even give you a case of runners trots. Even the best bowl of mac and cheese isnt worth that.
The Secret To Eating Cheese And Still Losing Weight
The secret is all about learning which cheeses work against you, and which will help you in your goals.
There are over 400 different types of cheese in the world, and they all have different nutritional values. Breaking them down into different categories can be hard.
What you want to pay attention to is which have the most fat and salt. These include cheddar and other hard cheeses.
It is best to stay away from them.
There are plenty of delicious cheeses that are low in both fat and salt. The best of these are the fresh cheeses.
Fresh cheeses are the ones that are soft and creamy. They include cottage cheese, cream cheese, mascarpone, mozzarella and ricotta. You may think of these in terms of the high-fat recipes that they are often part of, but thats not the only way to eat them.
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Watch Out For The Fat In Cheese
We must realize that cheese is a dairy product made from the milk of various mammals. The natural purpose of milk is to be a nutrient-rich liquid for offspring. Therefore, cheese contains a good amount of fat as this fat is intended to provide babies nutrition for growth.
However, cheese can be high in saturated fat, which is the fat that is generally associated with clogged arteries and other various health ailments. Therefore, you need to be cautious about the amount you eat as. Eat cheese in moderation or opt for healthier versions, such as low-fat cheese.