Summer is the season for lunches at the beach, picnics in the mountains and aperitifs on the terrace. High temperatures can often try us, so it is important to prefer a diet that is tasty, but also light and hydrating. There are so many cold dishes that can be prepared in a short time and get everyone on the same page, and one of the perfect ingredients to give the right flavor to so many recipes is feta. Here we delve into the nutritional values of this cheese and how to use it in cooking.
What is feta
When you think of feta, your imagination flies directly between the islands of Greece. This traditional Greek aged cheese is made from goat’s and sheep’s milk and has received a PDO designation from the European Union. The original recipe calls for the use of 20 percent goat’s milk and 80 percent sheep’s milk, and from their coagulation comes this unmistakable texture.
The nutritional values of feta cheese
Due to its nutritional values, feta falls into the category of low-fat cheese: in fact, 100 grams of the product is equivalent to about 260 calories (about the same as a mozzarella cheese). However, it is a product that should be consumed in moderation, considering itshigh salt and cholesterol content. One serving (50 grams) of feta, in fact, can contain up to about 2 grams of salt, almost half the daily limit recommended by the World Health Organization (5 grams).
One relevant aspect is that this is a cheese that is produced by a method that does not involve the addition of preservatives and additives. Important properties to note include:
- protein that is highly digestible: this is a noble protein supply because it is rich in essential amino acids;
- the high concentration of vitamin B12, which is useful in combating anemia;
- the content of probiotics that help preserve gut health and the body’s well-being;
- is an excellent source of calcium, for the well-being of our bones and muscles.
How feta is made
The process of making feta is quite simple. After combining goat’s milk and sheep’s milk and thus obtaining the first curd, the product is placed in rectangular molds where it spends the proper amount of time to remove excess liquid. Then, all the buns are salted on the surface and transferred to wooden containers: at this stage, curing begins. Through the use of a kind of brine, the surface of the cheese is wetted: the aging process takes about 3 months. By the end, the cheese will have achieved its semi-hard texture and that strong flavor that lends character to any recipe.
How to use feta in cooking
Feta is a versatile ingredient whose savoriness can be used to flavor delicate dishes. It fits perfectly in mixed salads with legumes and vegetables, as an ingredient in a cold pasta and for a one-pot meal with whole-wheat bread croutons, feta and vegetables, and many more. Another very tasty recipe is griddled feta accompanied by some herbs-a quick, nutritious and tasty dish to experiment with for a quick lunch or dinner.
