The Power of Protein: How Cheese Can Boost Your Daily Intake

Besides giving a creamy and rich taste and texture to your food, cheese is also a great source of protein. Adding this dairy product to your diet can boost your bone as well as muscle health.

Times Foodie

Updated Jul 25, 2024, 05:21 PM IST

Cheese is a delightful dairy ingredient which is used in numerous dishes. Known for being versatile, it complements both sweet and savoury dishes in the form of dips, topping, stuffing and so on. But did you know apart from enhancing the taste of food, cheese is loaded with protein, making it an essential addition to your diet.

Protein is a vital macronutrient that helps in building and repairing tissues, bones, and muscles. Its consumption in moderate amounts also plays an important role in promoting a healthy metabolism. As human bodies do not store protein, one needs to consume protein-packed foods such as cheese regularly.

Insufficient intake of this nutrient can lead to muscle weakness, fatigue, and a weak immune system. The amount of protein in different kinds of cheese may vary but 100 gm of cheese can contain anywhere from 15 to 20 grams of protein. The best varieties of cheese for protein are cheddar, mozzarella, parmesan and cottage cheese. However, keep in mind that it also contains a good amount of fat and sodium. So, consume cheese in moderation as part of a balanced diet.

Due to its variety of flavours and textures, it brings endless ways to boost your protein intake. Here are two easy recipes to add cheese to your diet.

Paneer Bhurji - Serves 4

Prep time: 15 mins, Cooking time: 15 mins

Similar to a masala scrambled egg, this spiced breakfast dish has a medley of protein rich paneer and nutritious vegetables.

Ingredients

250 gms	Paneer, crumbled
2 tsp	Ginger garlic paste
1-2	Green chillies, crushed
1 tbsp	Vegetable oil
1 tbsp	Ghee
1/2 tsp	Cumin seeds
1	Onion, chopped
2	Tomatoes, chopped
1 tsp	Coriander powder
3/4 tsp	Pav bhaji masala
1/4 tsp	Turmeric powder
1/4 tsp	Red chilli powder
3/4 tsp	Salt
2 tbsp	Coriander, chopped
To taste	Lemon juice

Method

Heat a pan over medium heat and add oil and ghee. Once heated, add the cumin seeds, allowing them to sizzle.
Add the chopped onion along with the crushed green chillies, ginger, and garlic. Stir and cook for approximately 5 minutes until the onions turn light golden brown in colour.
Add the chopped tomatoes to the pan and cook for about 3 minutes until they soften.
Now, add all the spices - coriander powder, pav bhaji masala, turmeric, and red chilli powder. Also, add the salt, mix well, and cook the spices for about 30 seconds.
Add the crumbled paneer to the mixture and stir until the paneer is thoroughly coated with the masala. Cook the paneer for 2 to 3 minutes only, avoiding overcooking.
Finally, garnish with freshly chopped cilantro and squeeze in some fresh lemon juice. Serve the paneer bhurji with paratha or on toast.

Protein Packed Cheese Toast - Serves 2

Prep time: 10 mins, Cooking time: 12 mins

Packed with soft and gooey cheese, this dish is perfect for brunch or evening snacks.

Ingredients

1 cup	Mozzarella cheese, grated
1-2	Green chillies
2-3 tbsp	Bell pepper, chopped
1/4 tsp	Dried oregano
4	Bread slices
1 tbsp	Butter
To taste	Black pepper, freshly ground
To taste	Salt
For garnish	Coriander leaves, chopped

Method

Grate your cheese and let it soften at room temperature. In a bowl, combine the grated cheese with chopped chillies, green peppers, and any of your chosen additions. Season with salt, pepper, and dried oregano. Mix well.
Heat a pan over medium heat. Toast the slices until lightly golden brown and crispy. Spread butter on the toasted bread.
Divide the cheese mixture evenly between the two toasted bread slices.
Place the stuffed bread slices back on the pan. Add a small bowl filled with water to the side of the pan. Cover the pan with a lid. Cook for about 5 minutes.
Remove the sandwich from the pan, garnish with fresh cilantro, and enjoy it warm with your favourite chutney.

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