Low Sodium Cheese

Choose cheese wisely

Cheese may not be on the top of the list for healthy foods, but it can still be part of a healthy diet.

"Although a lot of cheeses are considered high in fat, particularly saturated fat which is associated with increased cholesterol levels in the body, there are still plenty of ways to enjoy it," said Annette Snyder, registered dietician at Wright Medical Center, Clarion.

Like most foods, part of the key is moderation and the other part is picking the right types of cheeses.

"Choosing low-fat would be a good thing," said Jill Weber, nutrition and health program specialist with Iowa State University Extension.

Cheeses made with 2 percent milk rather than whole milk are a good option, too, Snyder said.

Examples include mozzarella and hard cheeses like cheddar and Colby.

Snyder also suggests using cheeses strong in flavor so less can be used.

"Cheeses like feta, blue and gorgonzola really add flavor to salads and sandwiches," said Cindy Chartrand, owner/executive chef at Fat Fanny's Bistro & Catering, Kensett.

However, there are two specific cheeses Snyder recommends avoiding - American cheese and fat-free cheese.

"I describe it as the ‘hot dog of the cheese world,' " Snyder said about American cheese. "We all know hot dogs contain scraps of leftover meats - it works the same way with American cheese."

While it may seem like a good idea to use fat-free cheese, it should probably be avoided, too.

"I always tell my clients to avoid fat-free cheese as it really at that point is no longer real cheese nor does it taste or act the same," Snyder said.

The sodium content in fat-free cheese is often higher than natural cheese, too.

Natural cheeses have a lot more nutritional value, too, including protein and calcium.

"Nutritionally, cheese is the concentrated form of the nutrients we find in milk," Snyder said. "Whether it's cow's milk, sheep's milk or goat's milk, when you remove the liquid portion and are left with the solids (protein and fat), it is very concentrated."

For example, one ounce of cheese contains all of the nutrients except carbohydrates found in an eight-ounce glass of milk, and one ounce of hard cheese contains the same amount of protein as a glass of milk or an ounce of meat, she said.

"It's good quality protein," Snyder said. "There's also calcium."

However, to complete the calcium, people will need to seek out other sources for vitamin D, which is needed to absorb calcium, she said.

The Kitchen Witch: Summer Fresh Mac and Cheese

Cook the macaroni noodles in boiling water until just al dente. Add salt during the last 30 seconds of boiling Meanwhile, bring the cup of chicken stock to a boil over high heat. Reduce heat to medium high and add the cream cheese. Stir until the cream cheese in incorporated into the sauce. Add the other cheeses and stir until melted. Add the tomatoes and fresh basil. Stir the cornstarch together with the additional Tbsp of chicken stock and then add to the cheese sauce. Stir until thickened and reduce heat to low.  When macaroni is cooked, drain it and then add to the cheese sauce. Stir well. Serve with fresh cracked black pepper and additional fresh basil as garnish.

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