Category: The Shisler’s Family
Can Cheese be the Answer to a Long and Healthy Life?
When you think of foods that promote and maintain healthy living, you think of salads, fruits, vegetables and grains among other foods. Unbeknownst to many, though, are the enormous health benefits of cheese. Contrary to the common view that cheese contains fat and less known for its health benefits, cheese can indeed “right the ship” in terms of bodily health. Cheese contains a number of nutrients, proteins and essential vitamins and minerals. Among these are Vitamin A, riboflavin, calcium, phosphorus, zinc and Vitamin B12, among others.
Photo Credit: HealthLine/Adamn Wenger
The benefits of cheese are numerous. Below, you’ll find the biggest, overall benefits in promoting health.
Dental Hygiene
When it comes to dental hygiene, cheese serves as the proverbial “one-two punch” in fighting germs. Given that is contains rich amounts of calcium which is vital for good dental hygiene by building strong teeth, cheese is an ideal candidate for thwarting cavities and plaque build-up. Also known for its low levels of lactose, cheese just adds to its repertoire of promoting those healthy, pearly whites as too much lactose content can promote cavities and plaque.
Cancer Prevention
When cheese comes to mind, one benefit of cheese that likely does not come close to striking the mind is the benefit it can have in cancer prevention. In fact, cheese can prevent the growth of cancer. A few byproducts of cheese-making include conjugated Linoleic Acid and Sphingolipids which are instrumental in cancer prevention efforts. A critical vitamin found in cheese is Vitamin B which can protect the body and its immune system when fending off potential diseases.
Maintaining Body Balance
Some cheeses contain low levels of fat content which can help regulate body fat in an effort to maintain good, healthy body balance. These cheese also assist in the development of muscle mass and increase bone density through fats, calcium, proteins and vitamins and minerals.
Bone Strength
As noted before, cheese contains a good number of calcium and Vitamin B which is essential for the development of healthy bones among elderly folks, children and pregnant women. As cheese is consumed, the Vitamin B in the cheese absorbs and distributes the calcium within the body.
A Good Heart
It is fairly common knowledge that high intakes of sodium and cholesterol can lead to poor heart health and high blood pressure. Cheese that contains low amounts of sodium can reduce the threat for heart disease, similar to the means in which Vitamin B reduces high blood pressure levels.
Pregnancy Benefits
Cheese can promote a healthy pregnancy through its calcium content which can aid in the stimulation of contractions during labor. The good amounts of calcium found in cheese can also be beneficial for women when breastfeeding as this helps in proper breast milk production.
Healthy Skin
Vitamin B, found in cheese, is known to be a premier contributor to healthy skin as it is beneficial in maintaining silky, smooth and glowing skin.
Migraine Prevention
Again, the calcium content in cheese can be beneficial in preventing or relieving migraines.
Counting Sheep
Found in cheese is an amino acid called Tryptophan which can stimulate one’s sleeping patterns by lowering stress and aiding in inducing better sleeping patterns.
Great Hair
Are you a fan of cottage cheese? Well if you are not, you might want to reconsider, especially if you love your hair. Cottage cheese with low-fat content contains a lot of protein and a tremendous amount of calcium which promotes and maintains healthy hair.
If You Like to Spice Things Up with Hot Foods, These Cheeses Might Be Your Spice to Life!
There are some folks who like the simpler things in life, and there is absolutely nothing wrong with that… then there are those that love to add that extra kick (or 10 kicks) into their diet to satisfy their constant craving for spicy foods.I know several folks that love, love, love spicy foods, and they just cannot get enough of it. Ketchup on eggs and burgers are an obsolete memory of the past. Ketchup has now been replaced by the likes of liquid smoke, tabasco sausce or other combinations of sauces that add fireworks to an otherwise ordinary meal. If you are a cheese lover, there are a number of cheeses out there that are a kick or ten above the rest, one of which is so hot that the few restaurants that serve it on their burgers require that you sign a waiver release before eating the burger and that you wear latex gloves to prevent spice burns. Yes, it is that serious and the cheese is that spicy. Without further adieu, let’s take a look at some of these spicier cheeses.
The fact is, most cheese is naturally made mild as milk usually acts as a soothing agent to thwart the “burn” in your mouth and throat left behind by spicier foods. Here are the few exceptions…
Jalapeño
One of the most “garden-variety” chili peppers available across the globe, often get integrated into cheese to give it that extra kick. Jalapenos, believe it or not, has a fairly low spice level, compared to another cheese that makes this list as well. There is actually a scale in which the spice level of a chili pepper is measured, called the Scoville scale, where the level of hot in a chili pepper is measure in units called Scoville units. In this case, the Jalapeno falls at around 2,500 to 10,000 units. Finding a store that sells “Jalapeno Cheddar” is not a difficult task as Jalapeno Cheddar is more of a household cheese for those that love the spice.
Habañero
If consuming Jalapenos raw, by the handful as snack and without any soothing agent like milk or water, perhaps you’d like to take the stakes a little higher and give Hot Habanero cheese a try. Habanero is markedly spicier than the aforementioned Jalapeno chili pepper, coming in at a staggering 100,000 to 350,000 units on the Scoville scale. This pepper will weed out the fainter taste buds in a heartbeat. Cheese infused with Habanero Chili Peppers is still relatively easy to find in larger grocery stores and specialty foods stores.
Ghost Chili Pepper
If you are one of the rarer breeds who loves the hot level off the charts to where you cannot feel you mouth, lips, nose, tongue, throat, or pretty much your entire upper half, then perhaps Ghost Chili Pepper-infused cheese is up you ally. Ghost Chili Pepper is the second hottest cheese on Earth, yes, on the face of our planet. It comes in on the Scoville scale as being about 200 times hotter than the Jalapeno. Yes, this cheese can be legally bought, but very few have the sanity to buy it as, well, you value the life of your taste buds, mouth and lips. Restaurants that do make cheeseburgers with cheese that is infused with Ghost Chili Pepper cheese, and there are very few that do, require paperwork to be filled out by the challenge eater and latex gloves to be worn to prevent spice burns on the hands.
Is Cheesecake Made From Real Cheese?
You are at your favorite restaurant and you order something off the dessert menu. None other than universal go-to and favorite, cheesecake. Then you begin thinking to yourself, why do they call it cheesecake when the main ingredient in the cheesecake is cream cheese? Why not call it Cream Cheesecake? Well, truth be told, while some use cream cheese to make cheesecake, many other parts of the world use actual cheese to create this one-of-a-kind dessert masterpiece. There are actual a number of cheeses that different parts of the world use to make their own version of [real] cheese cake.
Cream Cheese
Cream cheese was first created in the 19th century across the United States. Having many styles and variance, cream cheese was first made my local dairy farmers in Philadelphia, Pennsylvania. Later, in the 19th century, William A. Lawrence, a Chester, New York dairyman bought a Neufchâtel factory. Neufchâtel is a softer cheese that is native from France for centuries. Lawrence, however, decided to take an additional step by adding more cream during the Neufchâtel-making process causing the cheese to become richer and heavier. He termed this “cream cheese”, and how fitting the name was. The majority of cheese cakes across North America are made with the base of some type of cream cheese giving “typical” cheese cake that rich, creamy texture.
Sour Cream
Seriously?? While sour cream is not a cheese, it is a dairy byproduct of fermenting cream. Because of its smoothness and creaminess, it is often added to the cream cheese base that is used in cheese cake to make it creamier and thicker. Yet, other renditions of the dessert may feature a strictly-cream cheese base with a sweet, sour cream topping, usually in plain form or with lemon shards adding an extra bite or or layer of flavor.
Quark
Across various parts regions of Europe, quark is the go-to ingredient when making cheese cake. Because it is native to parts of Europe, cheese cake made from quark is often termed “German-style” or “Bavarian” cheesecake. Like Sour Cream, quark is made from the fermentation of milk. It has a creamy and yet a bit crumbly in texture and often has curds. Unlike cottage cheese, also having curds, quark is not made with rennet (as cottage cheese is) and salt, at times.
Ricotta
Here we have the real deal. I, personally, have had cheesecake made with Ricotta and I can tell you that it is the best cheesecake I have ever had. Besides its most common use in Lasagna and Manicotti, Ricotta is used to make cheesecake. While it is made in the United States as well, it is referred to as “Ricotta Pie” here in the states. Other versions of Italian cheesecake might use Mascarpone, a very soft Italian cheese often used in Tiramisu.
The Curious Case of Cheese
After doing some lengthy research, here is a list of the most interesting tidbits about cheese, that might be “news” to many…
From a Variety of Sources
Although the milk used in cheese-making commonly uses the milk of cows, milk involved the this process can also come from other animals such as sheep, goats, horses, buffaloes, camels, donkeys and moose. Although a rare type of milk used in making cheese, moose milk is made on farms native to Sweden and can be a bit challenging given the short lactation period of the moose.
Photo Credit: Alexis Negranti
When it Rome, Eat Cheese
One of the unknown facts about the Romans was their love of cheese. Romans that had larger end homes dedicated a room in the house as a special kitchen specifically for the purpose of cheese-making, which was called a Careale. As part of their custom, the Romans used the Careale to smoke the cheese as a means to add flavor and more importantly, to preserve it. Each state of the, then, Roman Empire, began creating their own customized cheese, native to their state, as the Roman Empire expanded through the centuries.
Maggot Cheese?!?!
Sounds disgusting, right? In anyone’s right mind, yes, you’d easily pass up the offer of eating cheese with maggots without a second though. But, there are folks that love the cheese and will swear that it is just the “bee’s knees”. The Cheese is called Cazu Marzu and is made from the likes of sheep’s milk, with an extra ingredient that, well… is unique, the “cheese fly”. Once in the cheese, the cheese flies will lay eggs, hatching and becoming maggots over time, causing the cheese to decompose, partially. I could go on with further detail of this cheese, but I think we all get the big picture here and I would rather not have you lose your lunch after reading this. Cazu Marzu is a delicacy in Sardinia, but illegal to eat due to its obvious nature and risk of health. Who would’ve thought you would need to sign over your will before eating a cheese… pass!
Do You Fancy Cheese
As there is an app for almost everything these days, there is a term for everything as well. In this case, the term that is coined for a true connoisseur and love of cheese is called a “Turophile”.
What Is That Smell???
Vieux Boulogne is a cheese native to France, made from cows’ milk and washed beer. Huh? Yes, washed beer. It is believed to be the cheese with the most potent smell on the planet. Limburger, you have company. Two other cheese that have a comparable pungent aroma are washed rine cheese and Stinking Bishop, a cheese native to England made from fermented pear juice. Just remember, a pungent cheese does not mean it has poor flavor.
Photo Credit: noodlepie via photopin cc
An Explosion Of Flavor
Unbeknownst to many is the oddity that while many dairy products are at their best quality when cooled, cheese is the polar opposite in the dairy family as it is at its best taste when eaten at room temperature as it has the most flavor when not chilled.
Cheesy Countries
When you think of nations that consume the most cheese, you’re thinking the United States has to be at the top. Wrong, the United States doesn’t even crack the top 3. The nations that lead in cheese consumption are: Greece, France and Iceland.
Cheese-Making Has Been Around For Longer Than You Might Think, Predating the Time of Jesus Christ
As we all know, Cheese has played an integral part of history, serving as sustenance through the ages for the human race since before the common era (before the time of Christ). From its infancy to the present day, although the processes have been slightly changed, adjusted and tweaked over thousands of years, the basic ideas and methodologies for cheese-making has not really changed all that much.
Cheese can come in many forms, from bricks to wheels to larger blocks. If you’d like to see a large block of cheese, stop by Shisler’s Cheese House and take a gander at our 50-pound block of Pearl Valley Swiss Cheese. One of the more unique traits to cheese is that it is one of the few foods that are more sought after for when aged, than when made fresh. Some cheese can age several months, while some can age for several years.
As we are most accustomed to cheese for its use as a means of sustenance, cheese also has served a number of purposes through the ages, many of which are entirely “unrealized” by present-day society.
If you sit down and talk to anyone involved in the meticulous process of cheese-making, while it has its variations, the most simple answer for cheese making is: warming up some fresh milk, adding a solution that would increase the acidity content that would enable the milk to become curdled. As it cools down, the extra liquid called “whey” is extracted and the resulting product is cheese. While this becoming a known fact across society and while we are aware of this process, overall, how and where did this process become the standardized way of cheese-making?
It is noted in the publication in a journal called, Nature, cheese-making process established its primitive roots some 7,000 years ago, while other sources place the first cheese-making processes around 8,000 years. Nonetheless, we are still looking thousands of years of cheese-making, and the incredible part of it all is that, for the most part, the cheese-making process has experienced very little change,aside from a number of tweaks and modifications, due in large part to ever-changing technology and machines that cut down on the process time.
Noted in the journal’s article was that the first insights leading to the belief of Neolithic cheese-making were a number of foreign vessels in which archaeologists extracted across Northern Europe over 40 years ago. What was odd with these extracted vessels was that there were holes in them, which could suggest evidence of a primitive cheese-making container.
Unfortunately, at the time, this was only one workable theory as there was no certainty behind the claim, nor a way to a prove such. As the times changes, so did the technology and with the age of mass movements in technology, this theory would finally be proven as forensics would allow scientists to discover traces of cow’s milk within these hole-riddled containers.
Cheese has been a staple for millennia as the availability and life of dairy products ultimately causing hunters to stray more away from the killing of cattle and livestock to a life more focused on dairy and dairy processes, including cheese making. While hunterss did not stray completely away from the use of cattle and livestock as sustenance, dairy and dairy process were now more favorable as hunters now had the option of now putting down their “prized” cattle for food.
Noted again in the journal, a geneticist out of University College London did tremendous research on these primitive cheese-makers only to discover that most Europeans of the Neolithic period would have been lactose intolerant, meaning, digesting the lactose sugar from milk would have been very problematic. However, during the cheese-making process, any lactose from the milk would be extracted and removed through the holes in the primitive, cheese-making containers. A chemist out of the University of Bristol in the United Kingdom discovered traces of milk buildup in pottery fragments across parts of Southwest Libya which dates back to prehistoric times.
As you can see, the evidence is quite revealing and has been scientifically proven. Cheese-making has been around for ages, dating back the some 7-8,000 years ago, essentially a world and time that has been all but forgotten of, but thanks in large part to technology, researchers, archaeologists and other scientist who dedicate their life’s work to such research, we can now begin to paint a picture of cheese-making, through the ages, even to a time before Jesus Christ, which is truly remarkable!
Pip Pip Cheddar-io: England, the Birthplace of Cheddar.
Cheddar
The most widely eaten cheese on this planet, Cheddar originated in Somerset, England around the late 12th Century and took its name from the Gorge or caves in the town of Cheddar that were used to store the cheese. The constant temperature and humidity of the caves provided a perfect environment for maturing the cheese. The town also gave its name to a unique part of the cheese-making process – known as “Cheddaring” – which is the process of turning the slabs of curd and piling them on top of each other in a controlled way to help drain the whey.It also stretches the curd. The process helps to create a harder cheese with firm body and is unique to Cheddar making.
Some History
Cheddar making in Somerset goes back more than 800 years with records from the King of England’s accounts (the so-called “Great Roll of the Pipe”) noting that in 1170 the King purchased 10,240 lbs (4.6 tonnes) of Cheddar cheese at a cost of a farthing a pound. The king at the time- Henry II – declared Cheddar cheese to be the best in Britain and his son Prince John (who reigned between 1199 and 1216) clearly thought the same as there are records of him continuing to buy the cheese for the great Royal banquets. In the reign of Charles 1 (1625 to 1649) parliamentary records show that the cheese made in Cheddar was sold before it was even made and indeed was only available at the court.
In 1724 Daniel Defoe devoted a chapter to Cheddar and its cheese in his book “A tour of the Islands of Great Britain”.
Today
Today Cheddar cheese is still made in Somerset but also all over the world. It is made on farms in the West Country and 14 makers are licensed to use the EU Protected Designation of Origin “West Country Farmhouse Cheddar”. The cheese must be made on a farm in the four counties of Devon, Cornwall, Dorset and Somerset from locally produced milk and using traditional Cheddar making techniques – including hand Cheddaring. West Country Farmhouse Cheddar is matured in the region and sold at a minimum age of 9 months and is subject to regular grading throughout its life.
Larger dairies throughout the UK also make Cheddar and this is sold at different ages. Mild Cheddar is typically sold at about 3 months of age; medium matured Cheddar at 5 to 6 months; mature Cheddar at around 9 months, Extra Mature at around 15 months and Vintage at 18 months or more.
As Cheddar matures so its taste develops from the young creamy taste of mild Cheddar to complex, lasting, slightly nutty flavours of mature Cheddar and beyond.
Major brands include Cathedral City, Pilgrims Choice, Colliers and Seriously Strong whilst many supermarkets will now include the creamery or the farm in which the cheese was made. For example, Davidstow, Taw Valley, Lake District, Caledonian Pembrokeshire, Lockerbie and Isle of Man in the case of major creameries and Alvis, Gould, Denhay, Parkham, Brue Farm, Quickes, Goodwood Estate or Keens, in the case of farm made cheeses. Cheddar is made in most areas of the country often as a balancing cheese when milk supply from a farm peaks.
Traditionally made Farmhouse varieties, which may be cloth bound, become significantly harder as they age; the texture becomes drier and the flavours generally more complex than their creamery counterparts. Some of the farm-made Cheddar uses unpasteurised (raw) milk which will tend to have rather more complex and stronger flavours, whilst others will use pasteurised milk. Cheese flavour will also vary depending on the time of year it was made and what the cows may have been eating at that time.
Creamery made Cheddar is increasingly being sold at a longer age in response to changing consumer tastes for tastier cheese. These more mature (extra mature or vintage) Cheddars often have a characteristic sweet, nutty flavour with a very long finish. Mild Cheddar remains popular as an every day cheese and is characterised by a gentle, creamy flavour and has the added advantage of slicing easily.
So whatever your preference there will be a Cheddar for you depending on its age, how it was made, where it was made and the time of year that it was made.
Tips when buying
If you can, try before you buy because every Cheddar will be slightly different. Find the one that you like and try to remember its name and its age (as defined by mild, medium mature etc). For a difference try one of the smoked or smoke flavoured Cheddars which many cheese shops now offer or the blended Cheddars where ingredients such as herbs, spices, Marmite© or fruits may have been blended with the matured cheese to produce a whole range of different taste sensations.
Feta Cheese vs. Goat Cheese: Quite the Cheesy Argument
Ever wonder where the differences lie between feta and goat cheese? While many people refer to feta as a goat cheese, feta actually has a higher sheep’s milk content than goats’ milk content. According to the regulations surrounding the official name ‘feta’, no more than 30% of a feta cheese’s milk can come from goats; at least 70% of the milk has to be sheep’s milk. If a feta cheese has more than 30% goats’ milk in it, it is not, officially speaking, a feta cheese.
Goat cheese, as can be inferred from the name, is made from goats’ milk. Therefore, the difference between feta cheese and goat cheese is that goat cheese is 100% goats’ milk, and feta cheese is made up of sheep’s milk, plus some varying amount of goats’ milk, up to, but not exceeding, 30% of the total milk used to make the cheese. Despite this difference in content, there are good reasons why feta and goat cheese often get mixed up.
Feta Cheese
Feta cheese has a long tradition of being made in Mediterranean countries, where it is required that feta be aged at least three months. Just like the milk content is checked to make sure that the cheese can be classified as feta, the amount of time the cheese has been allowed to ripen is also checked in order to ensure that it can accurately be called a feta cheese.
The actual name ‘feta’ comes from Greek, meaning ‘a slice or a morsel’, and feta cheese is closely associated with many Greek dishes. Many recipes calling for feta cheese are variations on Greek salads, which often feature feta and olives, or variations on cooked feta, such as what has come to be known as Spanakopita, a Greek puff pastry filled with feta cheese, spinach, and spices.
Goat Cheese
Unlike feta cheese, goat cheese is traditionally made from 100% goats’ milk. Most common in France, goat cheeses are usually aged for a shorter period of time than feta cheeses. While fetas must be aged at least three months, many variants of goat cheese are ready for consumption very soon after the cheese has been formed and salted during the goat cheese making process. Other variants of goat cheese can be aged much longer, with some being aged for a month and others having three months or more to mature.
Generally speaking, the longer the goat cheese is aged, the stronger the flavor of the cheese becomes. When in France, it is a delight to explore the many varieties of goat cheese that are some of the favorite French cheeses. Trying both young and aged goat cheeses provides a very different experience of the taste of goat cheese; if you’re buying goat cheese in a shop where there is no shopkeeper to advise you on flavor, remember that the outside rind of a goat cheese becomes progressively darker with age. If you’d like a young goat cheese, choose the whitest rind you see; the darker rinds have more mature goat cheeses inside.
Difference Between Feta Cheese and Goat Cheese Tastes
While both of these cheeses are white in color and on the ‘soft’ side of the cheese spectrum, their flavors are actually quite different from one another. While the dominant flavor most people experience in feta cheese is a salty taste, goat cheeses are usually experienced as soft and sweet in flavor. Of course, different varieties of goat cheese (aged different lengths of time) have different flavors; however, aging goat cheese will not make it taste saltier. Instead, the flavor will become stronger in aged cheeses, but stronger in complexity, not in saltiness.
Both feta and goat cheese can be eaten cold or hot. Experiment with different types of recipes for these two delectable cheeses and you’re sure to find ways that you enjoy both types of cheese!
The “hole” story behind Swiss Cheese… Get it?
For more than a century, the holes in Swiss cheeses such as Emmental have been attributed to carbon dioxide given off by bacteria. But that’s not the whole story, and now the Swiss have determined exactly why the holes form the way they do.
The culprit? Hay.
A Taste Of Heaven: Sharp Cheddar Mac N’ Cheese with Bacon
Cooked bacon adds smoky flavor to the cheese and bread crumb topping in this flavorful and creamy macaroni and cheese casserole. Feel free to make it without the addition of green onions. I thought they went well with the bacon flavor, but if you’re not a fan of onions, you can leave them out. Serve this macaroni and cheese with sliced tomatoes or a tossed salad for a satisfying family meal.
INGREDIENTS
- 8 ounces elbow macaroni, about 2 cups dry
- 3 tablespoons butter
- 4 green onions, thinly sliced
- dash garlic powder
- 1/4 cup all-purpose flour
- 2 1/2 cups milk
- kosher salt and freshly ground black pepper, to taste
- 6 slices bacon, cooked, drained, crumbled
- 2 cups (8 ounces) sharp Cheddar cheese, divided
- Topping
- 1 cup soft bread crumbs
- 1 1/2 to 2 tablespoons butter, melted
Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Yield: 4 to 6 Servings
PREPARATION
Cook macaroni in boiling salted water following package directions. Drain the macaroni in a colander, rinse with hot water, and set aside.
Heat oven to 350° F (180° C/Gas 4). Lightly grease a 2 1/2-quart baking dish.
In a medium saucepan over medium heat, melt the 3 tablespoons of butter. Add the green onions and garlic powder. Cook, stirring, for about 1 minute. Add the flour and stir until well blended and smooth.
Continue cooking, stirring, for 2 minutes. Gradually add the milk and cook, stirring, until thickened. Stir in salt and freshly ground black pepper, to taste.
Set 1/2 cup of the shredded cheese aside and stir the remaining 1 1/2 cups of cheese into the sauce. Continue cooking and stirring until the cheese has melted.
Combine the cheese sauce with the drained macaroni and then spoon the mixture into the prepared baking dish. Sprinkle bacon evenly over the casserole and then top with the reserved 1/2 cup of cheese.
Toss the bread crumbs with 1 1/2 to 2 tablespoons of melted butter and sprinkle over the casserole. Bake for 25 to 30 minutes, until lightly browned and bubbly.
Stop by Shisler’s Cheese House and let us help you make this tasty lunch or dinner creation with our supply of smoked bacon and sharp cheddar!
5 of the Healthiest Cheeses You Never Knew About… or Did You?
Cheese gets a might bad rap for clogging arteries and packing on the pounds. But just because you shouldn’t eat an entire platter of Paula Deen’s cheese balls doesn’t mean you have to avoid cheese altogether.
Cheese can be both delicious and a great source of lean protein, calcium, phosphorus, and other health benefits — if you choose the right varieties. Here are five cheeses that belong on any shopping list.
1. Feta
A key component of Greek cuisine, feta is lower in fat and calories than most cheeses, says Natalie Caine-Bish, an associate professor of nutrition and dietetics at Kent State University. A one-ounce serving — enough to make a Greek salad lover happy — has 4 grams of protein and only 74 calories.
Caine-Bish says feta’s characteristic strong flavor means you can get away with using less cheese without feeling cheated. Feta’s salty flavor makes it a good choice to crumble on salads and soups. It also pairs well with sweeter produce, like watermelon or sweet potatoes.
Tip: Although domestic feta is often made with cow’s milk, Greek feta is made from sheep or goat’s milk, which makes it a good choice for someone with problems digesting bovine dairy products. Keep in mind, though, that unpasteurized feta and other soft cheeses have a higher risk of containing the Listeria bacteria than other cheeses — so be sure to buy pasteurized feta if you’ll be serving it to a pregnant woman or someone with a compromised immune system.
2. String cheese
Seriously. String cheese, that favorite kid snack, is a great choice for adults too.
For starters, if you choose string cheese made of part-skim mozzarella, it’s low in calories and high in protein (a one-ounce serving has 71 calories and 7 grams of protein).
What’s more, string cheese isn’t actually a processed cheese — mozzarella naturally behaves in that stringy way, so it counts as a whole food. (Just make sure to buy string cheese that’s 100 percent mozzarella.)
Tip: String cheese is “quick and easy — grab and go, and already portioned out for you,” says Silvia Veri, the nutrition supervisor at Beaumont Health System’s Weight Control Center in Royal Oak, Michigan. The fact that it’s prepackaged makes it handy for healthy snacks at work, between errands, or at home.
3. Parmesan
Like feta, Parmesan is a great choice because just a little packs a potent, nutty punch.
Parmigiano-Reggiano comes from the Parma area of Italy, and its strong flavor has inspired a lot of buzz throughout history: Samuel Pepys famously buried his Parmesan cheese to keep it safe during the Great Fire of London, and Boccacio, in The Decameron, imagines a mountain of Parmesan inhabited by macaroni and ravioli makers.
Parmesan is relatively low in calories (110 in a one-ounce serving), but it’s high in sodium (449 milligrams for the same serving size), so be sure to use it in moderation.
Tip: Try shaving pieces onto a salad or eating small slices with ripe apples or pears, in addition to grating it over pasta and pizza.
4. Swiss
Swiss is another strong cheese that’s good for you. What we call Swiss cheese is often Swiss Emmentaler (or Emmental), though other cheeses with a similar taste and hole-studded texture are sometimes lumped in as well.
Swiss is a popular cheese, and Caine-Bish likes it specifically for that reason. Since it comes in a number of varieties, including low-sodium or low-fat, it’s easy to find a version that fits your dietary needs.
As a hard cheese, Swiss is also richer in phosphorus than nearly all soft cheeses. According to Caine-Bish, “Calcium and phosphorus are key to bone formation and to maintaining bone density” — important for women of any age.
Tip: Try adding a slice to your sandwich or grating a few ounces into scrambled or baked eggs. Small slices or cubes make a great snack, especially with fruit instead of crackers.
5. Cottage cheese
There’s a reason dieters love cottage cheese: It’s high in protein, low in fat (if you buy a low-fat variety), and versatile enough to add to most any meal or snack.
“You can eat it with almost anything,” says Veri. “You can eat it with veggies and make it savory, or add fruit and cinnamon and make it sweet.”
A one-ounce serving of low-fat cottage cheese has 3 grams of protein and only 20 calories. Like all cheeses, it’s also high in calcium.
Indian paneer, Mexican queso fresco, and other types of farmer’s cheese are simply pressed versions of cottage cheese. If you are the DIY-type, this cheese and its firmer derivatives are some of the easiest cheeses to make at home.
Tip: Cottage cheese can have a lot of sodium, especially when it’s low-fat or nonfat. Be sure to check the nutrition label on the container before buying it. Some companies, such as Lucerne and Friendship Dairy, make no-salt-added versions.
