National Cheese Day is on June 4th this year. There is a lot to say about cheese. This dairy delight is a favorite American pastime, whether enjoyed as an appetizer, a topping, a main course, a quick snack or incorporated into a dessert. Most cheeses are a good source of calcium and protein. Because some cheeses can be high in fat and sodium, it is important to consume in moderation. Overall, cheese can be a nutritious addition to a healthy and balanced diet. In honor of National Cheese Day, take a moment to explore some of the cheeses that are often found in our refrigerators.
- Mozzarella is a soft white cheese that is lower in sodium and calories than most other cheeses. A 1 oz serving of full-fat mozzarella contains about 85 calories, 6 grams of protein, 6 grams of fat and 178 mg of sodium. Mozzarella also contains good bacteria that act as probiotics.
- Try this delicious Chicken Pita Sandwich made with shredded chicken breast, mozzarella cheese, sundried tomatoes, capers, and more.
- Blue cheese is cured with cultures which gives its distinctive odor and a bold, tangy flavor. A 1-oz serving of blue cheese made with whole milk provides 100 calories, 6 g of protein, 8 grams of fat and 326 mg of sodium.
- Blue cheese tastes great on top of burgers and pizzas or in this refreshing summer Fresh Tomatoes and Mango Salad.
- Feta is a soft, salty white cheese typically made from sheep’s or goat’s milk. Sheep’s milk gives feta a tangy and sharp taste, while goat’s milk feta is milder. Because feta is packaged in brine to preserve freshness, it can be high in sodium. A 1 oz. serving of full-fat feta cheese provides 75 calories, 4 grams of protein, 6 grams of fat and 316 mg of sodium.
- Try crumbling feta over salads, adding it to eggs, or whipping it into a dip to eat. This Chickpea and Tomato Salad offers a wonderful burst of feta flavor.
- Cottage cheese is made from the loose curds of cow’s milk and tends to be higher in protein than other cheeses. A 1 oz. serving of low-fat cottage cheese provides 23 calories, 3 grams of protein, < 1 gram of fat and 115 mg of sodium.
- Cottage cheese is a great base for dips or blended into smoothies. Try this Asparagus and Cheese Frittata with a salad for a perfect summer meal.
- Ricotta has a creamy texture and is often described as a lighter version of cottage cheese. A 1 oz serving of whole milk ricotta contains 42 calories, 2 grams protein, 2.9 grams of fat and 84 mg of sodium.
- Ricotta cheese tastes delicious in salads, scrambled into eggs and mixed into pasta dishes. Use as a base for creamy dips or served with fruit for a sweet-and-salty snack. Or try this Lemon Ricotta Muffin for a tasty treat.
- Parmesan is a hard, aged cheese that has a gritty texture and a salty, nutty flavor. It’s made from raw, unpasteurized cow’s milk that is aged for at least 12 months to kill harmful bacteria. A 1 oz. serving of Parmesan cheese has 111 calories, 10 grams of protein, 7 grams of fat, 454 mg of sodium.
- Grated Parmesan can be added to pastas and pizzas, sprinkled in eggs, or cut and added to cheese boards. Or, enjoy parmesan cheese in the this egg-less Caesar Salad
- Swiss cheese features a mild, nutty taste. Its signature holes are formed by bacteria that release gases during fermentation. A 1 oz serving provides 111 calories, 8 grams of protein, 9 grams of fat and 54 mg of sodium.
- Add Swiss cheese to sandwiches, egg bakes, burgers, or French onion soup. Enjoy this Turkey Burger stuffed with mushrooms and topped with Swiss Cheese.
- Cheddar is a widely popular semihard cheese. The taste of cheddar depends on the variety, ranging from mild to extra sharp. A 1 oz serving has 115 calories, 7 g protein, 9 grams of fat and 174 mg of sodium.
- Add cheddar cheese to charcuterie plates, vegetable dishes, burgers, and eggs. These Cheese Quesadillas are a hit any time of the day.
- Goat cheese is available in several forms, including spreadable logs, crumbles, and varieties made to resemble brie. A 1 oz serving has 75 calories, 5 grams protein, 6 grams of fat and 104 mg of sodium.
- Crumbled goat cheese can be added to salads, pizzas, and eggs. Don’t miss this Creamy Butternut Squash Dip made with goat cheese.
Remember, the trick with cheese is to consume cheese in moderation as part of a balanced diet.
