Low fat cheeses. Low-fat cheeses

People who care about the figure usually choose all products with the lowest possible fat content. What can I say, this is the right strategy. Eat less sweets, flour products, fatty foods and add sports - harmony will quickly appear on the horizon.

Cheese is considered a rather fatty product. Of course, it is rich in useful minerals, vitamins; There is much more protein in cheese than even in meat. In fact, cheese is considered a milk concentrate, it contains 20-25% protein. For comparison: only 3.2% of protein in milk. However, in dietary nutrition, the consumption of cheese is severely limited or completely excluded.

It is not necessary to do this, it is not necessary to deprive the body of such a useful and easily digestible product, to risk health. After all, there are low-fat and low-fat varieties of cheese, they can be a great alternative for a diet that limits the consumption of fatty foods.

Most of the cheeses we are used to have a fat content of about 50-70% (in other words, for every 100 g of the product there is 50-70 g of fat). If there is a desire to maintain harmony, then you should give preference to dietary cheeses with a specially reduced fat content (within 20-30%). It is this product that is considered light.

There is also fat-free cheese (up to 20%). From any milk, cream is preliminarily and carefully removed, only then diet cheese is created. Similar products can be found in hypermarkets or specialized expensive stores. You can't argue that this is the best option for losing weight, an ideal alternative for people who want to maintain weight.

By the way, nutritionists have long developed a special cheese diet, where the basis of the diet (2/3) are different varieties of cheese with a fat content of up to 35%. For 10 days of such a diet, it’s really possible to lose 5 kg or more of excess weight. The emphasis is on tofu, cheese, goudette, ricotta, chechil, cottage cheese and other healthy and varied cheeses, which we will discuss below. Some of them can be easily prepared at home.

The best low-fat cheeses

Sometimes low-fat cheeses are required to be consumed not only to maintain the thinness of the waist, but also for health reasons. Thus, the therapeutic diet No. 5, used for diseases of the gallbladder and liver, also involves a restriction in fatty foods (maximum 90 g of fat per day), and therefore there is a switch to low-fat cheeses in the diet. Ricotta, Adyghe cheese are perfect.

Here is a list of the most famous dietary cheeses.

Tofu (1.5-4%)

This cheese is created from soy milk, it is considered cottage cheese. Most of all it resembles cheese, but unsalted. It should be noted the highest content of high-quality protein, tofu can replace meat and eggs in this indicator. Calorie content - up to 90 kcal. Nutritionists note the healing properties of tofu, because this cheese helps lower "bad" cholesterol and prevents vascular diseases, osteoporosis, heart problems, etc.

Tofu contains phytoestrogens, so it is an ideal dish for women with hormonal imbalances, during menopause, etc. The only “but”: tofu can contribute to excessive gas formation.

Important: this cheese can be kept in the refrigerator for up to a week, be sure to store it in an aqueous solution.

Ricotta (2-24%)

True, this is not cheese, at least in the sense we are used to, rather, cottage cheese. The consistency is like sandwich paste. Manufacturers often add sugar to ricotta, even dried fruits, turning the dietary product into a curd mass. Therefore, it is important to ensure that the cheese is free of these additives.

Made from leftover whey from other cheeses. There are no usual milk proteins in ricotta, there is only protein-albumin present in human blood (the reason why the absorption of ricotta occurs many times faster and easier). Its calorie content is a maximum of 172 kcal.

Ricotta has a lower fat content - 8% - from cheeses made from cow's milk (from goat - up to 24%). It contains the minimum amount of Na. This product is highly nutritious, quickly saturates the body. It also heals the nervous system, improves visual acuity, and normalizes the condition of hypertensive patients.

Interesting: ricotta is the best cheese for protecting the liver, because it contains methionine, a sulfur-containing amino acid. True, this variety in a soft state is not stored for a long time - a maximum of 3 days; in solid - up to 2 weeks.

Adyghe cheese (14%)

It is produced by introducing lactic acid bacteria into already pasteurized milk. Similar in taste to their Italian counterparts. Adyghe cheese is an obligatory part of the diet of those who are losing weight, as well as following the diet of diet No. 5. For it lacks carbohydrates and as much as 19 g of protein.

Mozzarella (17-24%)

You cannot call it a source of necessary, beneficial bacteria, because milk for such cheese is fermented thanks to rennet; the addition of any additional microflora is not provided.

Important: really natural mozzarella has a short shelf life - up to a week. If the shelf life on the label is longer, the cheese definitely has preservatives added.

Feta (24-50%), aka light cheese

The basis of cheese is sheep's milk, the product is rich in calcium, beta-carotene, vitamins, sodium. Stored in light brine. The product is delicate in taste, therefore it is allowed at table number 5. Feta is rich in beneficial lactic acid bacteria. Therefore, its use helps to cope with food poisoning, it is advisable to choose cheese with a fat content of 27%.

All those who are losing weight should pay attention to the feta light version, it is made from goat's milk, so it has a lower limit of fat content.

Cottage cheese (5%)

Basically, it's low-fat cottage cheese. Some people in Russia call it Lithuanian cottage cheese or homemade cheese. And in Europe - rural. Calorie content - only 85 kcal. The texture is soft, creamy, slightly salty.

Chechil (5-10%)

This is a fibrous product. Somewhat reminiscent of Suluguni. Usually created in the form of threads. Often sold already twisted into a pigtail. Chechil fibers are often smoked. Not like any other cheese, it ripens in a special brine, sometimes it is mixed with other cheese, cottage cheese.

Fitness cheeses

This is a special invention for losing weight. Such versions of cheeses are now available from many manufacturers. By replacing fatty cheese in the usual homemade recipes with such an alternative, you can significantly cut the calorie and fat content of the diet, which means you can lose weight more quickly. Now you do not need to choose between healthy teeth, hair and a thin waist. We list the most popular names.

• Gaudette (7%). It is semi-solid, has a delicate piquant taste, high calcium content. This is an analogue of regular Gouda cheese, but fat-free.
• Viola Polar, Grünlander (5-10%), Fitness Cheese. Excellent product for diet, sometimes contains 5% yogurt, which adds to the usefulness.
• Oltermani (16-17%) fat. It has a pleasant aftertaste of milk, a dense and fairly homogeneous structure; A find for lovers of healthy food.
• Dietary Ichalki (12.8%), Natura. It is considered a semi-solid variety, has a light yellow color, a pronounced creamy taste. You can store up to a week. Rich in Mg, K and a number of vitamins.
• Lakomo Light (20%). Made from cow's milk. Free from carbohydrates. Usually sold sliced.

For a diet, solid varieties are also excellent, however, with a reduced fat content. They can have a fairly high calorie content, but if you use them in modest amounts, then the figure will definitely not harm. Such cheeses contain lecithin, which only improves our metabolism, stimulates the breakdown of fats, and at the same time normalizes cholesterol levels.

So, the following varieties can be safely attributed to this kind of cheese.

• Swiss (45%). It has a pronounced sweetish taste, outwardly there are small eyes. Contains 380 calories.
• Parmesan (32%), known for its specific smell, as well as a light aftertaste. Calorie content - 292.
• Dutch (45%). The product is yellow in color with a salty aftertaste. Calorie content - 345 kcal.
• Cheddar. Often found in the dietary version (33%). It has a nutty flavor, sometimes slightly sour. Contains 380 kcal.
• Russian (50%). It has a creamy and slightly sweet taste. It has 360 calories.

Features of choice

Of course, dietary cheese should be selected according to fat content. When you need to lose weight, preference should be given to products with a fat content of up to 30. It is also important to pay attention to the calorie content of cheese. Particularly cunning manufacturers indicate a fat content of 29%, but the calorie content of the product may exceed 390 kcal (for example, higher than the nutritional value of Maasdam). Foods that have a spicy or too salty taste are absolutely not suitable for dietary nutrition.

What you should pay attention to in order to choose a really high-quality cheese:

• fresh smell;
• uniform color (without stains, any traces of washing, cleaning);
• lack of palm oil;
• complete packaging;
• the presence of vegetable fats;
• the cut should remain even, without crumbling edges (the exception is the Idiazabal variety).

Keep in mind that absolutely any processed cheese will have lower fat content, but much less calcium. At the same time, hard fat-free cheese is many times more nutritious, but with its maximum content.

Among hard cheeses, a minimum of fat is found in white varieties. Vivid examples: Gouda, Edamer, Mozzarella.

Remember that spicy cheeses with various molds are leaders in fat content, it is better to avoid them for losing weight.

Rules for use and recipes

Most cheeses don't keep very long even in the refrigerator, so this is important to consider. Expired cheese should not be consumed without risk to health.

No matter how low-calorie and low-fat cheese is, it is still important to focus on the amount of this product consumed when dieting - therapeutic or for weight loss. On average, it is advisable to eat even dietary cheese no more than 100-150 g, and not dietary cheese with a fat content of more than 30% - up to 50 g for the whole day.

No one will argue that the most useful home-made product will be, where you know exactly what ingredients you put in. The cooking process does not take much time and everyone can do it.

Homemade hard cheese recipe (value: 78 kcal)

Let's take half a liter of milk (ideally 0.5 percent fat), half a kilogram of cottage cheese (0%), half a spoon of soda, an egg, a pinch of salt; to taste garlic, chopped herbs, seasonings, carrots.

We heat the milk, pour the cottage cheese to it and mix. We do everything in a water bath. Transfer the mixture to cheesecloth. We hang it so that the whey we don’t need is faster to glass. Now, in another container, beat the egg, soda. If the serum is glass, you need to transfer the cheese mass into a bowl of a suitable size, where to add the egg, spices. Again we put everything in a water bath; It is important to stir vigorously, otherwise there will be lumps. As soon as the mass becomes more homogeneous - remove from the stove, cool. It remains only to remove the cheese to infuse in the refrigerator for 12 hours. Wrap the bowl with cling film first.

Homemade mozzarella recipe (52 kcal)

You will need: one and a half liters of milk (cannot be pasteurized), 0.25 liters of water, 2 tablets of the drug acidin pepsin (available in pharmacies, necessary for normal milk clotting), 0.4 tsp. citric acid, a spoonful of salt.

We heat the milk to 25 ° C, pour citric acid into it (dissolve it in half the water). We bring it to 35 ° C, stirring constantly. At the same time, dissolve the pepsin acidin tablets in the remaining water, pour them into the milk. We warm it up to 40 ° C. We remove from the stove, at this moment the milk should already begin to curdle: cheese flakes will begin to form at the top. Keep covered for another 20 minutes. As a result, the curdled mass turns out to be thick and barely yellow in color. We mix.

Now we need to put our future cheese on a sieve, grind it. The resulting product should stick together. We put it in water (up to 70 ° C), wait until it starts to melt a little. We squeeze it, again getting rid of all excess whey. At this stage, add seasonings. Stretch the mozzarella a couple more times and heat through. Then give the desired shape to your cheese and remove to infuse in the refrigerator.

tofu cheese recipe

It will take only 1 liter of soy milk and the juice of one lemon. It is necessary to heat the milk to a boil, leave it to infuse on the stove for 7 minutes. Then add lemon juice. The mass will begin to curl, it is important to stir it well. Carefully squeeze out moisture from the product and place it under pressure in the refrigerator.

ricotta recipe

We take 5 liters of whey from cow's or sheep's milk, 50 g of water, half a teaspoon of citric acid. We heat the serum to 90 degrees, introduce water with citric acid previously added to it. Mix thoroughly. We filter the cheese flakes with gauze and remove the mass in the refrigerator.

paneer recipe

Another product of Indian cuisine that is not very familiar to us. We take 1 liter of milk (0% fat), spices, 0.5 cups of lemon juice and 0.5 liters of kefir. We heat the milk, add kefir to it (as usual - a water bath), introduce lemon juice when the milk begins to curdle. It is important not to miss the moment. Then the resulting mass is carefully filtered and mixed with your favorite spices. Put under pressure in the refrigerator to infuse for 6 hours.

How to cook diet cheese, see the following video.

Low-fat cheese is a non-existent concept. In any cheese there is fat, the difference, attention, only in its quantity. Let's find out: which cheese is the lightest?

Low fat cheeses.

Anyone who cares about their figure chooses high-quality products with a reduced fat content. And this is the right tactic. Less fat, starchy and sweet. And more movement - here it is, the formula of harmony.

In order to maintain a slender silhouette, it is better to replace your adored Roquefort with something less high-calorie, sometimes even curd cheese.
It is worth noting that the standard fat content of cheese is 50-60 g or 50-60% in dry matter, while we offer reduced fat cheeses up to 30 g of fat in dry matter. You need to look for such cheeses either in hypermarkets or in expensive grocery stores.

1. low-fat cheese - tofu - soy cheese (fat content 1.5-4%).

Although it is made on the basis of soy milk, tofu is classified as a curd cheese, as it resembles low-fat and unsalted cheese in color and texture. According to its content, tofu is rich in high-quality proteins, so it can be successfully replaced with meat. Calcium, present in excess in this product, has an excellent effect on the bone skeleton, which makes tofu an ideal product for consumption by the elderly in order to prevent diseases such as osteoporosis.
In addition, 100 g of tofu contains only 90 calories, so it is recommended to include it in the diet menu. Many celebrities have replaced dairy products and cheeses with soy in their diets, so many diets have now been developed that involve reduced consumption of classic cheeses, while tofu is recommended for daily consumption along with plant-based foods.
A number of nutritionists also claim its healing properties, because it has already been proven that it helps to reduce the level of "Bad" cholesterol (LDL) in the blood, which serves to prevent many cardiovascular diseases.

2. low-fat cheese - granulated cottage cheese (fat content 5%).

Cottage cheese is a type of low-fat cottage cheese. It is a curd grain mixed with fresh, slightly salted cream. It can be used as an independent dish, as well as for preparing various salads (for example, vegetable salad with cottage cheese.

In Russia, it is sometimes found under the unofficial names "Grainy Cottage Cheese" and "Lithuanian Cottage Cheese". In the United States and European countries (and not only English-speaking countries), cottage cheese is called Cottage Cheese (English Village or cottage cheese.
It is often referred to as homemade cheese. At first glance, cottage cheese looks like fresh cottage cheese, but its texture is much softer, one might even say creamy, and it tastes a little saltier. 100 g of cottage cheese will provide our body with 85 calories and 17 g of protein, so it is recommended by nutritionists even with the most strict diets.

3. low-fat cheese - Gaudette (7% fat).

Gaudette is Scherdinger's new low-fat cheese, an easy treat for those seeking a healthy lifestyle.
Semi-hard goudette cheese contains only 7% fat (15% in solids). This cheese with a soft - thin, somewhat piquant taste, is ideal for lovers of the famous gouda cheese. In addition, the cheese is easily digestible and has a high calcium content. Therefore, this cheese is a must present in the diet of every cheese lover.

4. low-fat cheese - chechil (fat content 5-10%).

Chechil is a fibrous pickled cheese, similar in texture to suluguni. It is produced in the form of dense fibrous strands, twisted into tight bundles in the form of a pigtail, often in a smoked form. Chechil is often mixed with cottage cheese or other cheese and stuffed into jugs or wineskins.
In appearance, this cheese has nothing to do with any other. It is produced in the form of strands of fibrous structure, tied into a bundle. Chechil ripens in brine, but often it is mixed with cottage cheese or other cheese and stuffed into unglazed jugs or wineskins.
The taste and smell of this cheese are sour-milk, sharp, the fibrous dough is dense, the surface of the product is rough. Fat in it contains up to 10%, moisture - no more than 60%, salt - 4-8%.

5. low-fat cheese - Viola Polar, greenlander, fitness (fat content 5-10%).

Such cheeses are just a godsend for losing weight! But you need to look for them in large stores. Learn more about the reverse side of the package - the label, some cheeses contain 5% yogurt, not fat!

6. low-fat cheese - ricotta (fat content 13%).

Ricotta is an invariable component of the Italian breakfast. Often it is called cheese, but this is not entirely true: after all, it is not prepared from milk, as we used to think, but from the whey remaining after the preparation of other cheeses.
A slice of ricotta contains, on average, 49 calories and 4 grams of fat, half of which is saturated. The content of this product has the lowest amount of sodium compared to other cheese products. Due to its high nutritional value and impressive composition of vitamins and trace elements, ricotta gives a quick feeling of satiety. In addition, this variety of curd cheese is recognized as a protector of our liver, because it contains methionine, a sulfur-containing amino acid.

7. low-fat cheese - light cheese, Feta (fat content 5-15%).

This cheese, or rather, even feta cheese, is a traditional product of Greek cuisine. But it is eaten with pleasure in many other countries, including ours. Feta is considered a high-fat, high-cholesterol food with a calorie content of approximately 260 kcal/100 gm. But not everyone knows that the Feta cheese they love is produced in the light version, although, to be honest, it is this variety that is hard to find on supermarket shelves.

However, the effort you put into searching will justify itself in full. Feta Light is usually made from goat's milk and contains only 30% fat, while traditional Feta uses sheep's milk and then its fat content is 60%. It is usually put in a Greek salad along with vegetables and olives, or it is used in caprese salad, where it replaces mozzarella.
In the event that Feta is not consumed in combination with high-fat foods, then it can be recommended as quite suitable for a diet.

8. low-fat cheese - Arla, oltermani (fat content 16-17%).

Such low-fat cheeses have a delicate pleasant taste of natural milk, the texture is dense, uniform, with small evenly distributed eyes. Great for people who care about their health. When eating low-fat cheeses, remember: lighter does not mean more.

Cheese has been produced by man since ancient times, it has always been valued and loved. Now we will find out the calorie content of the most common low-fat cheeses:

In this list of cheeses, you can now easily find "your" cheese for yourself, which will satisfy you in terms of usefulness, taste and price.

The problem of buying low-fat cheese

How effective is the cheese diet? Similar to a variety of protein, you can try the “cheese” version of weight loss. Among the proven and effective variants of the cheese diet, one can note a 7-10 day low-calorie diet based on cheese and other protein products, which includes supplements from vegetables and fruits. The calorie content of this food option is 1500-1900 kcal, additional physical activity is expected. Staying on such a diet for 10 days allows you to reduce weight by 3-5 kilograms. Such a diet is not balanced, however, it gives an excellent result.

Less common are longer cheese diets, which involve severe restrictions on the type of cheese eaten. Variants with a minimum fat content are rarely found on the shelves of ordinary grocery stores. Basically, buyers are offered varieties of cheeses, the fat content of which is more than 40%.

For example, such a popular cheese as Maasdam, which has a fat content of 45%, has a calorie content of 348 kcal per 100 grams. Such characteristics do not allow us to consider that it is the lowest calorie cheese, and it is not worth recommending it for dietary nutrition.

Almost all varieties of cheese can be divided into three groups depending on their fat content:

• Group 1 - fat-free, which have up to 20% fat.
• Group 2 - lungs - from 20 to 30%.
• Group 3 - from 30% fat - ordinary cheeses.

Among fat-free ones, so-called “white” cheeses are also distinguished - mozzarella, brynza, Adyghe. If you list the varieties in ascending order of fat percentage, then Tofu is the least fat. In addition to the fact that it contains a record minimum of fats (from 1.5 to 4 percent and only 80-90 calories per 100 g), this variety is also valued for its beneficial qualities.

Scientists have found that it contains substances that positively affect the purification of blood from cholesterol. In addition, as in many cheeses, it contains a large amount of calcium, which is responsible for the condition of bone tissue. Cottage cheese also boasts a low amount of fat - only 5% and 85 calories per 0.1 kg of product. It is used to prepare various dishes (salads, etc.), and is consumed in its pure form.

In appearance, it is very similar to fresh cottage cheese. However, unlike the latter, it is mixed with fresh salted cream. Other low-fat representatives of the varieties are Valio Polar, Fitness and Grunlander. They contain about 150 calories, and the fat content ranges from 5 to 10 percent. Some of them may also contain yogurt instead of 5% fat. Goudette is a lighter cheese for Gouda fans. It contains a large amount of calcium and at the same time only 7% fat and 199 kcal per 100 g. Chechil is very similar in appearance to suluguni, but has a more fibrous structure. It can be easily seen among the rest on the counter, as it is sold in the form of threads tied into a bundle. This product contains up to 10% fat and 313 kcal per 0.1 kg. Ricotta, unlike many varieties, is not made from skimmed milk, but from whey, which appears after the preparation of two other types of cheese. This variety also has a low fat content (from 8 to 13 percent and 174 kcal per 100 g) and is suitable for those who love cheese and at the same time try to lose extra pounds. About the same amount of fat is contained in Oltermani cheese - 17% and 210-270 calories. When you try it, the first taste association arises with milk. Also, similar varieties are Arla, Natura and Valio. Feta (fats - from 5 to 15%, about 160 kcal) is also called light cheese. It is also considered a dietary product and is often found in various vegetable salads and as snacks. Mozzarella, although it differs in a fat content of more than 20% (or rather 22.5), also belongs to dietary cheese varieties. It is usually sold in the form of small balls, no larger than a quail egg, which are immersed in a special saline solution.

Ricotta is an invariable component of the Italian breakfast. This cheese contains no salt. Due to its high nutritional value and impressive composition of vitamins and trace elements, ricotta gives a quick feeling of satiety. This variety of curd cheese is recognized as a protector of our liver, it contains methionine, a sulfur-containing amino acid. With what and how to eat? This cheese is good with fresh vegetables and fruits, honey, ham, pasta, basil, salmon, broccoli. It is customary for them to stuff pancakes and pancakes.

Like any other cheese, "Lamber" has high nutritional qualities. There are 357 kcal per 100 grams of product. In fact, black bread and it can make a completely full-fledged snack, and also healthy (unlike cakes and fast food). After all, cheese does not contain a single gram of carbohydrates and is great for a carbohydrate-free diet.

However, you should not abuse it, since an excess amount can lead over time to obesity and related diseases. There are 30 grams of fat and 24 grams of protein per 100 grams of product. And, of course, it should not be eaten by people suffering from lactase deficiency. Otherwise, moderate consumption will help improve the overall condition of hair, nails, and skin due to its high calcium content.

Adyghe cheese

Adyghe cheese is a soft pickled cheese made from natural cow, sheep or goat milk. Previously, Adyghe cheese was made only from sheep's milk, but now its basis is mainly cow's.

Interesting! The birthplace of pickled cheese is the mountainous regions of the Caucasus.

During the manufacturing process, the cheese acquires a curdled texture, which may crumble slightly and have a sour-milk, salty taste. Usually the head of cheese is white, sometimes it has a yellowish tint. This type of cheese is considered the signature dish of Circassian cuisine and is served with homemade wine and herbs.

Manufacturing

Before direct preparation, milk undergoes a pasteurization process at a temperature of 95 degrees. Further, sour-milk whey is added to pasteurized milk, which causes the process of protein precipitation. Thus, the milk curdles and clots appear, which are collected in the head and salted. This method retains all the beneficial properties of soft cheese.

High-quality cheese should be elastic, soft and tender when cut. The fat content of this product is 40%.

Kinds

• Fresh;
• Smoked;

Compound

• pasteurized milk;
• fermented milk whey;
• salt;

Chemical composition

The calorie content of Caucasian cheese, in comparison with other cheeses, is average - 264 calories per 100 gr. It may vary slightly from the fat content of the feedstock. Adyghe cheese is filled with milk protein and calcium. It is rich in vitamins B, A, C, D, PP, water and ash.

Minerals: phosphorus, sodium, potassium, iron, zinc, copper are part of soft cheese. In addition, it is saturated with amino acids - methionine, lysine, tryptophan, fatty acids, carbohydrates.

Benefit

All soft cheeses have a positive effect on the human body, including Adyghe. It has a high nutritional and medicinal value.

Important! A small slice of cheese contains the daily requirement for calcium and sodium, as well as B vitamins.

1. Due to its dietary composition and a large amount of proteins and amino acids, cheese is an ideal product for athletes and those who lose weight. Since it is easily digested and absorbed, it is recommended for pregnant girls, children and the elderly.
2. A large amount of calcium has a strengthening effect on the teeth, nails and skeletal system, it is advisable to use after fractures and injuries. Improves calcium and the condition of the hair, nail plate. Useful cheese enzymes have a positive effect on the intestinal microflora, improve metabolic processes.
3. B vitamins have a stabilizing effect on the nervous system, improve performance and concentration. Necessary for the prevention of cancerous tumors.
4. Due to the important amino acid tryptophan, Adyghe cheese improves mood, sleep quality, relieves anxiety.
5. A small percentage of salt in the composition makes this product suitable for people with high blood pressure. And in diseases of the digestive system.
6. Adyghe cheese is recommended in the diet for tuberculosis, it saturates the weakened body with all useful elements.

Harm

Adyghe cheese is contraindicated for persons with individual intolerance to dairy products. It is possible, but not proven, that the amino acid tryptophan can cause migraine attacks. Although cheese does not have a high calorie content, it should not be consumed in large quantities. And of course, remember the expiration date.

Use in cooking

The use of Adyghe cheese in cooking is quite wide. It can be consumed as a standalone product, for example, with a piece of toast or bread. And it can be used in recipes for snacks, salads, first courses. Adyghe cheese also appears in recipes for tasty and healthy cheesecakes and casseroles.

Very tasty simply fried slices in a skillet cheese. It goes well with fruits and vegetables, pasta. And in its Caucasian homeland it is used in khachapuri recipes and fillings for baking.

Storage

Adyghe cheese is a perishable product, it is sold in refrigeration units and vacuum packaging completely sealed. After opening the package, its shelf life in the refrigerator is only a week; freezers are not suitable for storing it.

It is better to put it in a tightly closed container, as this type of cheese absorbs odors well. The list of ingredients of Adyghe cheese should not contain foreign elements, except for fermented milk whey, milk, salt and rennet.

Interesting! On the shelves you can also find smoked Adyghe cheese, its shelf life can be up to a year. Calorie content 264kcal Energy value of the product (Proportion of proteins, fats, carbohydrates): Proteins: 19.8g. (∼ 79.2 kcal) Fat: 19.8g (∼ 178.2 kcal) Carbohydrates: 1.5g. (∼ 6 kcal) Energy ratio (b|g|y): 30% | 67% | 2%

Soy tofu contains phytoestrogens. This is a plant analogue of female sex hormones, so tofu is useful for women who have experienced hormonal disruptions. In particular, it is recommended to use it during menopause or during PMS. In addition, tofu cheese helps women to be beautiful. The protein, fiber and isoflavones contained in it contribute to the rapid renewal of skin cells and maintain the balance of collagen, which is responsible for skin elasticity.

Nowadays, low-fat dairy products, the so-called low-fat products, are popular, especially among people on a diet. We're talking about low-fat cheeses. Fat-free is a cheese made from milk from which the cream was removed (it was skimmed), while the product does not lose its useful qualities, all vitamins, micro- and macroelements are preserved, and the percentage of fat is significantly reduced. If in ordinary cheese the amount of fat in 100 g of dry matter is 50-60%, then in fat-free cheese it is no more than 25-30%.

White low fat cheese

White fat-free cheese is a rather perishable product. These cheeses are similar in texture to cottage cheese, as they have a fairly high moisture content (about 75%). With a low fat content, they have a pleasant creamy taste. The most popular varieties are mascarpone and fontable.

Also, goat milk cheese is called white, but its specific taste is not suitable for everyone. And the price, to be honest, bites.

Hard fat-free cheese

The most popular variety among nutritionists is. It is made from soy milk, so it has the lowest fat content. The absence of animal fats in this product allows it to be used in a vegetarian diet. An additional bonus for losing weight is the low calorie content of the product (90 kilocalories per 100 g). In general, hard varieties of fat-free cheese are considered to be the most nutritious. They are rich in calcium and other trace elements. Popular varieties:, ricotta.

Fat-free processed cheese

It is made from skimmed milk and cottage cheese. But it should be borne in mind that there is less calcium in processed cheese compared to other varieties. This product is prepared mainly at home.

Homemade low fat cheese

This one is made from fat-free cottage cheese. Following different recipes, you can cook both processed and hard homemade cheese. In its preparation, you can use your favorite seasonings and spices to taste. The density and fat content of a homemade product depends on the fat content and proportions of the original products.

There are many types of low fat cheeses. Everyone will find a product that suits their taste. Well, if you, after all, could not find the best option, you can always cook fat-free cheese at home. Despite the low fat content, the calorie content of this product is high (except for tofu), so you should follow the measure in its use.

Some varieties of cheese are more acceptable for fitness nutrition, others are less, but in any case, this is an extremely healthy and nutritious product recommended by many nutritionists and its value for a person actively involved in fitness is undeniable.

Therefore, today we will talk about cheeses, their differences and the advantages of one variety over another in the fitness nutrition system.

hard cheeses

Edam. In our country, very common under the name Dutch cheese. Its closest relative is cheese Gouda. They both belong to the hard cut varieties. The taste of Edam cheese is slightly nutty, and the aroma is stronger, the more ripe the cheese is. Edam cheese is made in many countries of the world, it is so popular. This variety is great for fitness nutrition, as it is relatively low in fat (28%) and, at the same time, very rich in proteins (25%). The total calorie content is 352 kcal. Edam cheese is a wonderful breakfast and dessert.

Cheddar cheese true English hard cheese. Cheddar matures from 60-180 days, sometimes even more, has a slightly sour, nutty flavor. This variety is one of the most produced in the world. It is somewhat fatter than Edam cheese in 100 grams of cheddar - 32 grams of fat, proteins - 23 grams, while the calorie content is 392 kcal.

Munster hard cheese from France. Its fat content is not as high as that of Cheddar and is 29 grams per hundred grams, while proteins, on the contrary, are more than 26 grams. Calorie content 365 kcal. Similar in taste and nutritional properties are cheeses such as Limbourg, Livaro, Romadur and Tilsiter.

Emmental cheese, this hard Swiss cheese, is very popular not only in Switzerland, but also in Germany, where it is often called Algausian. It is also produced in France, Austria and Finland. The fat content of this cheese is 31 grams, the amount of protein per 100 grams of the product is 29 grams.

Parmesan it is the king of all cheeses. In Italy, the birthplace of this type of cheese, several varieties of it are made. Parmesan is the hardest of all hard cheeses, but it is also not fatty - 32% fat in dry matter. This cheese matures up to 10 and sometimes even more years. Moreover, according to experts, over the years it only gets better and harder. There comes a time when you can only crack such a cheese head with a hammer. Of course, not all cheese that you see on the shelves matures for 10 years, usually the ripening period for Parmesan is 3-4 years. Parmesan is almost always eaten grated. By the way, at the exit from the cellar, the cheese head is tapped with special hammers in order to determine whether the cheese is “healthy” or not. By the way, if any violation is found, then this cheese is rejected. It is ground and sold already grated and packaged. So remember, freshly grated parmesan is no match for pre-packaged grated and dried cheese. 100 grams of cheese contains fat - 28 grams, proteins - 33, total calorie content - 292 kcal.

Gruyere also a very hard variety of Swiss cheese, but slightly fatter than parmesan. Fat - 31 grams, proteins - 27 grams, total calorie content: one hundred grams of the product contains 396 kcal.

Blue cheese

Roquefort it is nowadays a well-known creation of French cheese makers. It is very popular in our country. But remember, real Roquefort is necessarily made from sheep's milk. A little fungus called penicillium roqueforti, which is grown on rye bread, is added to the cheese mass. The owners of the grottoes where Roquefort is grown have ensured that the production of this cheese is their monopoly. Pay attention, on the packaging of true Roquefort there is a red seal: a lamb in an oval. The slightly crumbling body of Roquefort is riddled with mold veins. This cheese is called aristocratic cheese. Its calorie content is somewhat lower than that of previous varieties - 332 kcal per hundred grams. Fat content - 30 grams, proteins - 17 grams per hundred grams of product.

Gorgonzola it is a worthy competitor to Roquefort. This cheese is very famous and is produced not only in Italy, but also in many European countries and the USA. The body of this cheese is soft, but it is classified as a semi-hard cheese. There are several types of Gorgonzola, but true Gorgonzola is rare and has a strong smell and pungent taste. The most popular form is not spicy and with a piquant taste (gentle version). Gorgonzola is even less fat than Roquefort and has a fat content of 26 grams per 100 grams of the substance, 19 grams of protein, and a calorie content of 310 kcal.

Camembert French cheese is not so widespread in Russia. Now it is produced in many parts of France, but experts say that the best Camembert from his homeland, that is, Normandy. One hundred grams of Camembert contains fat - 23 grams, proteins - 21 grams, calories - 291 kcal.

Bree This is the famous French cheese. The taste is subtle with a nutty flavor. In France, several varieties of this cheese are produced: brie de Mo, brie de Melin, brie de Coulomier. One hundred grams of this cheese contains fat - 23 grams, proteins - 21 calories - 291 kcal.

Famous and popular today Feta is a Greek soft cheese made from sheep's milk. In 100 grams of fat - 24, proteins - 17, total calorie content - 290 kcal. Perhaps Feta is the progenitor of all Mediterranean cheeses.

Cheese for pizza

If anyone thinks that the name Mozzarella does not say anything and it is unlikely that this cheese is known in our country, then this will be his mistake. It is this variety that is widely used in the preparation of pizzas. Pizza is very popular right now. The classic cheese is made exclusively from buffalo milk, but nowadays it is also made from cow's milk. This is not fatty cheese, its composition: fat - 24 grams, proteins -18 grams, calorie content 240 kcal.

Brynza in one hundred grams of fat product - 20, proteins - 20, total calorie content - 260 kcal. This cheese is truly a real fitness food, much less fat than previous varieties, and it also goes well with vegetables.

Suluguni This is a Georgian pickled cheese, very popular in our country. 100 grams of this cheese contains: fats - 24 grams, proteins - 20 grams, calorie content - 290 kcal.

Russian cheese It is well known to everyone, its calorie content is 360 kcal, 100 grams of fat contains 29 grams, proteins 25 grams.

Based on an article by Elena Borisova

There are 9 main low-calorie cheeses: Suluguni, Feta, Ricotta, Tofu, Light Brest-Litovsky, Roquefort, Fitness Cheese, Lakomo Light, dietary Ichalki. They are approved for use in diets. Each product has a specific taste, smell, color, method of preparation, composition. These cheeses contain a large number of micro and macro elements, such as magnesium, potassium, calcium, phosphorus, sodium, iron, zinc, selenium, and vitamins.

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List of low fat and low calorie cheeses

List of names of the most low-fat varieties of cheese:

1. 1. Suluguni.
2. 2. Feta.
3. 3. Ricotta.
4. 4. Tofu.
5. 5. Brest-Litovsky light.
6. 6. Roquefort.
7. 7. Fitness cheese.
8. 8. Lakomo "Light".
9. 9. Dietary cheese Ichalki.

Adyghe cheese - composition and KBJU, useful properties, recipe

Suluguni

Pickled traditional Georgian low-calorie cheese. Suluguni is moderately salty in taste and has a dense layered texture. The color of the product is white, the presence of voids and irregularly shaped eyes is allowed. The crust does not form on the cheese. It has a 5% fat content.

The composition includes:

• pasteurized cow's milk - 12 l;
• rennet sourdough - 1.4 mg.

Cooking method:

1. 1. Milk is heated to 35 degrees, rennet is added, the product is fermented - a dense clot is obtained, which must be crushed into small pieces and pressed.
2. 2. After that, the cheese is cut into bundles and melted on a stove at a temperature of 80 degrees, stirring until a homogeneous mass is formed.
3. 3. The resulting mass is divided into identical pieces and formed by laying in molds.
4. 4. Forms with the product are placed in cold water for several minutes, and then the cheese heads are pulled out and kept in brine for several days until they are salted.

After salting, the cheese is ready for consumption.



In 100 g of productcontained:

• water - 51 g;
• proteins - 18.5 g;
• fats - 23 g;
• carbohydrates - 3.0 g.

Calorie content per 100 g of product - 290 kcal.

Useful substances in the composition:

• vitamins A, E, C, B1, PP;
• potassium;
• sodium;
• iron.

The beneficial substances found in cheese help maintain the heart, bones and the entire body in a healthy state at any age. Since the cheese is low in fat, it is recommended to use it in diets. Suluguni goes well with basil and cilantro, as well as in salads with fresh vegetables. Cheese is considered an excellent filling for khachapuri, it is also fried with sesame seeds.



Feta

Feta is a traditional Greek cheese made from sheep's or goat's milk. The color is white or slightly creamy, the product has a cottage cheese smell and a dense texture. Fat content - from 30 to 50 percent. Feta is one of the main ingredients in Greek salad. This product belongs to the group of pickled cheeses.

The composition includes:

• sheep or goat milk - 8 l;
• rennet - 1.5 mg.

Cooking method:

1. 1. Milk must be boiled until foam appears, then cool it to room temperature.
2. 2. Part of the milk must be poured into a clean glass and pour a package of dry starter into it.
3. 3. Stir the starter with a spoon and pour the mass into the main one.
4. 4. Fermented milk must be sent to a warm place for 7 hours.
5. 5. When the whey separates, you need to cover the bottom of the colander with gauze and pass the mass through it.
6. 6. Next, collect the edges of the fabric and tie them into a knot to make a bag. It must be hung on a tap or nail to drain the liquid. This will take about half an hour.
7. 7. The curd mass is placed in a colander, which is placed in a bowl and pressed down with oppression. In this position, the mass should be 2 hours.
8. 8. Serum is drained and mixed with salt.
9. 9. Serum is poured with hot water and a bag of cheese is lowered into it.
10. 10. You need to leave the product for 2 hours.

Feta must be in brine - so its shelf life is significantly increased.



In 100 g of productcontained:

• water - 55 g;
• fats - 21.3 g;
• proteins - 14.3 g;
• saturated fatty acids - 15 g;
• ash - 5.1 g;
• carbohydrates - 4.08.

Calorie content - 265 kcal per 100 g.

Productrich:

• vitamins B5, B6, B12, A, C, E;
• calcium;
• iron;
• zinc;
• phosphorus;
• manganese;
• sodium.

The use of cheese is indicated for people with obesity, heart disease and diabetes, osteoporosis, the product strengthens bones and teeth. Cheese is combined with fresh vegetables and toasted bread, as well as pears.



Ayran - composition, benefits and harms, methods of cooking at home

ricotta

Ricotta is a traditional Italian whey cheese. It is made from whey left over from other cheeses. The sweetish taste of ricotta and fat content depends on the milk used in the manufacture. Up to 10% fat - from cow's milk, up to 20% - from sheep's. There are various varieties of ricotta that differ in taste and composition.

Compound:

• whey from cow or sheep milk - 5 l;
• citric acid - 0.5 tsp;
• water - 50 g.

Cooking method:

1. 1. It is necessary to heat the whey to 90 degrees.
2. 2. Dilute citric acid in 50 g of water.
3. 3. Mix the ingredients.
4. 4. The resulting cheese flakes must be filtered using gauze.

Ricotta is a dietary product that is not intended for long-term storage. Harder cheese keeps for about 1 week.



in cheesecontains:

• proteins - 11.3 g;
• fats - 13 g;
• carbohydrates - 3.05 g.

Calorie content is 160 kcal per 100 g.

Micro and macro elements in the composition of ricotta cheese are:

• vitamins of groups A, B6, B12, D, C;
• calcium;
• phosphorus;
• magnesium;
• selenium.

Cheese is useful for hypertension, problems with the gastrointestinal tract, high cholesterol. It has a beneficial effect on the nervous system, visual acuity. Recommended for children and the elderly to strengthen bones and teeth. Cakes, cannoli are made with ricotta, cheese is used in hot dishes, when baking Easter bread Pastiera.

Tofu

Tofu is a fat-free white soy cheese. Has a neutral taste.

There are the following typestofu:

• silk;
• solid;
• pressed;
• smoked;
• dried.

Soy cheese contains a lot of protein and calcium. The amount of protein is superior to that found in foods such as beef and eggs.

Cheese contains:

• soy milk - 1 l;
• juice of 1 lemon.

Cooking method:

1. 1. It is necessary to heat the soy milk to a boil and leave it on the stove for 7 minutes.
2. 2. Add lemon juice to milk.
3. 3. In order for the mass to curl well, you need to stir it thoroughly.
4. 4. It is necessary to squeeze out moisture from the resulting product.
5. 5. Place the mass under the press.

Cheese must be kept in the refrigerator in water and stored for no more than 7 days.



• proteins - 8.05 g;
• fats - 4.8 g;
• carbohydrates - 1.89 g.

Calorie content is 72 kcal per 100 g.

Micro and macro elements of cheese are presented:

• vitamins E, B12, B6, D;
• calcium;
• phosphorus;
• iron;
• zinc.

Due to its low fat content, tofu is good for obese diets. It has the ability to remove dioxin from the body, which has a cumulative effect and can contribute to the formation of a cancerous tumor. Cheese contains phytoestrogens, which have a good effect on women's health during menopause and hormonal disruptions. Tofu is combined with many ingredients, it can be baked, fried, boiled, stewed, and also added to salads, desserts.

Brest-Litovsky lightweight

Brest-Litovsky light cheese has a pleasant cheesy smell and creamy taste. Its color is light yellow.

Compound:

• pasteurized cow's milk - 4 l;
• starter based on lactic acid mesophilic and thermophilic bacteria - 1.5 mg;
• food salt - 1 tbsp. l.

Cooking method:

1. 1. A starter from lactic acid thermophilic and mesophilic bacteria is added to warm milk, fermentation occurs.
2. 2. When ripening, a cheese grain is obtained, which is well mixed and pressed for 30 minutes.
3. 3. The cheese layer is cut and formed, then placed under the press.
4. 4. The cheese is placed in the salt compartment, dried, packaged and placed for maturation.

Natural food coloring "annatto" is added to the product.



In 100 g of productcontains:

• proteins -3 1.3 g;
• fats - 18.1 g;
• carbohydrates - 0 g.

Calorie cheese - 288 kcal.

Cheese contains the following useful substances:

• vitamins of groups A, B6, B12, D, PP;
• potassium;
• calcium;
• phosphorus.

You can use the product, combining it with bread in the form of a sandwich, add to salads and cold snacks, use for baking. This cheese is perfect for people with problems of the cardiovascular system, to strengthen bone tissue, and for obesity.

Roquefort

Roquefort is made from sheep's milk in France. The maturation of the cheese takes place in lime grottoes, so that a mold of the Penicillium roqueforti type forms inside the product, giving it a characteristic smell and taste. The top of the cheese is covered with a white moist crust. The consistency of the cheese is oily with blue mold, forming small cavities. It has a hazelnut flavor.

Compound:

• sheep's milk - 8 l;
• water - 50 ml;
• calcium chloride - 1/4 tsp;
• mold Penicillium roqueforti - 1/16 tsp;
• rennet - 1/4 tsp

Cooking method:

1. 1. Heat sheep's milk to 30 degrees.
2. 2. To prepare the starter, place 100 ml of milk in a separate bowl and add mold to it. Add half of the mass to milk.
3. 3. Scatter the starter over the surface of the milk and mix with a slotted spoon after 2 minutes.
4. 4. Dissolve rennet and calcium chloride in 50 ml of cold water. Add to bulk. Close the lid and put in a warm place for an hour.
5. 5. Cut the resulting clot into cubes.
6. 6. Arrange the cheese cubes in special forms and drain the liquid from them every 3 hours.
7. 7. After the cheese has dried, it must be pricked with leaven using a medical syringe.



In the productcontains:

• proteins - 22 g;
• fats - 27.75 g;
• carbohydrates - 2.35 g.

Calorie content is 355 kcal.

The product contains such useful substances as:

• vitamins PP, B3, B12, E, K;
• potassium;
• calcium;
• phosphorus;
• copper;
• selenium;
• zinc;
• choline.

It is recommended to eat 30 g of cheese per day. Penicillin in its composition contributes to the normalization of the intestines and improves its microflora, digestion. Roquefort is considered a good snack for dry and semi-sweet dishes. Blue cheese goes well with fruit and bread.

fitness cheese

Cheese is included in the group of low-fat foods - from 15 to 25 percent. The taste is fruity and nutty, the color is yellowish. Cheese with low salt content.

The composition includes:

• pasteurized normalized cow's milk - 3 l;
• bacterial starter - 1.5 mg;
• edible salt - 1 tsp;
• lysozyme - 1.2 mg.

Cooking method:

1. 1. Milk is heated to the desired temperature, bacterial starter is added and fermented.
2. 2. Separate the curd mass from the whey, add salt and lysozyme.
3. 3. Spread the mass into molds, press and put on ripening.

In 100 g of productcontained:

• proteins - 28 g;
• fat - 10 g;
• carbohydrates - 0 g.

Calorie content is 224 kcal per 100 g.

Compoundproduct is presented:

• vitamins A, B1, C, D, E, K, PP;
• zinc;
• selenium;
• iron;
• phosphorus.

Cheese is used for diet food, as well as for making pizza, sandwiches and sauces.

Lakomo Light

Cheese Light is a low-calorie product. Made from cow's milk. It has the color of baked milk, packed in a sealed package in the form of cuts.

Compound:

• normalized pasteurized cow's milk - 4 l;
• bactericidal starter of mesophilic lactic acid bacteria - 1.6 mg;
• table salt - 1.5 tsp;
• calcium chloride - 1/14 tsp;
• lysozyme - 1/16 tsp

Cooking method:

1. 1. Bacterial starter culture is added to milk, and fermentation takes place.
2. 2. The cheese mass is heated to a temperature of 32-42 degrees, calcium chloride, salt and lysozyme are added.
3. 3. Then the cheese is pressed and ripened.

In 100 g of productcontains:

• proteins - 32 g;
• fats - 11 g;
• carbohydrates - 0 g.

Calorie content - 202 kcal.

The product contains:

• vitamins;
• calcium;
• iron;
• phosphorus;
• selenium;
• zinc.

Dietary Ichalki

Dietary cheese belongs to low-fat semi-solid light varieties. The product is light yellow in color, with a delicate creamy taste, elastic consistency.

Compound:

• pasteurized milk with the addition of mesophilic lactic acid bacteria - 700 ml;
• greens - a bunch;
• soda - 1 tbsp. l.;
• eggs - 3 pcs.;
• rennet NATUREN - 1.2 pcs.

Cooking method:

1. 1. It is necessary to grind natural cottage cheese with a sieve or blender.
2. 2. Place the resulting mass in a saucepan and pour milk, put on a small fire. The mixture must be constantly stirred.
3. 3. After the mass begins to boil, whey will appear. To make it glass, you should line the colander with gauze and wait until the liquid separates.
4. 4. With soda, herbs and salt, you need to beat 2 chicken eggs. Add 1 egg to the mass without whey and knead everything thoroughly so that no lumps of cottage cheese remain.
5. 5. The cheese mixture is laid out in a pan with thick walls, then it must be melted. It will become plastic.
6. 6. The mass is placed in a cling film, the desired shape is given.
7. 7. Next, send the cheese to the refrigerator.



The useful substances that make up the product are:

• vitamins B6, B12, D, H, PP;
• magnesium;
• potassium.

Keep open in the refrigerator for no more than 7 days. The dietary product is suitable for preparing cold appetizers, salads, and is used for baking.

1. 1. Peel the zucchini and cut into small cubes, add finely chopped garlic and part of the lemon juice, salt, leave to marinate.
2. 2. Cut the tomatoes in half and add chopped basil to them.
3. 3. Chop shallots, cucumber halves, bell pepper into small strips.
4. 4. Put all the vegetables in a salad bowl, season with the remaining lemon juice, mix.
5. 5. Cut the feta cheese into cubes, cut the olives in half and add to the salad bowl with the vegetables, season with olive oil and salt.
6. 6. Ready salad can be decorated with fresh basil leaves.

Salad with suluguni cheese, chicken and croutons

Ingredients are presented:

• smoked suluguni - 200 g;
• chicken breast - 300 g;
• eggs - 4 pcs.;
• canned corn - 1 can;
• crackers - 1 pack;
• mayonnaise - to taste.



Cooking scheme:

1. 1. Boil the chicken breast in salted water and cut into oblong pieces.
2. 2. Divide suluguni cheese (in the form of a pigtail) into fibers.
3. 3. Boil eggs, cool and cut into cubes.
4. 4. Drain the liquid from the corn and place in a salad bowl.
5. 5. Mix all the ingredients in a deep salad bowl, season with mayonnaise and salt.
6. 6. Before serving, sprinkle the salad with crackers and herbs.

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