'Tis the season to say CHEESE « Back

Not only do we love eating cheese but we also produce family photo smiles with the phrase “say cheese.” My father would coordinate nine kids for the family holiday photo and say, “ok everyone, say smelly blue cheese!” We would of course laugh, wiggle or poke someone close… need I say more with nine rambunctious kids? The holiday season is also my favorite time to entertain and cheese is always on my table. It is easy, versatile and nutritious.

Cheese is made from a few very simple, natural ingredients: milk, salt, good bacteria and rennet, an enzyme to curdle milk. Did you know that cheese is a good source of high-quality protein? In fact most hard cheeses provide about seven grams of protein per one ounce. One egg contains six grams of protein. Many Americans are cutting back on eating meat and looking for alternate protein sources; cheese can help fill that protein gap. It takes 10 pounds of milk to make one pound of cheese which also makes it an excellent source of calcium. Cheese is the number two source of dietary calcium for Americans. Swiss, mozzarella and Cheddar all contain more than 200 mg of calcium in one ounce.

What about sodium? Those looking to lower the sodium in your diet can try Swiss (54 mg), Monterey Jack (150 mg) or part-skim ricotta (1/2 cup, 155 mg). Cheddar, mozzarella and Brie are all under 200 mg for one ounce. In general, softer, less-aged varieties of cheese contain less sodium. Natural cheeses are gluten-free and for those with lactose intolerance, hard cheeses are a great source of protein, calcium, phosphorus, vitamin A and zinc. Lactose is removed when the curds are separated from the whey in the cheese making process.

With more than 300 different cheeses in the United States, I have a difficult time narrowing my choice down to just a few. Some of my current favorites are made right here in the Midwest. What variety will you have on your table this holiday season?