Halloumi is an excellent source of calcium, but does its salt and fat levels make it unsuitable for certain conditions? Nutritionist Nicola Shubrook reveals the pros and cons of this popular cheese.
Originally from Cyprus, halloumi is a semi-hard, unripened, brined cheese that can be made from cow’s, sheep’s or goat’s milk. It can be eaten raw but is really delicious cooked, with a high melting point it is an excellent choice for grilling or roasting.
Halloumi is a type of cheese with a consistency suitable for grilling. Photo: Shutterstock
To make halloumi, milk is heated and rennet or vegetarian rennet is added. Once cooled, the curd and whey separate naturally. The curd is then allowed to harden, after which it is poached in whey with a little salt, then kept in brine to preserve the cheese.
Nutritional profile of halloumi
An 80g serving provides:
· 250 Kcal
· 19.1 g protein
· 18.8 g fat
· 1.4 g carbohydrates
· 635 mg calcium
· 2.4 g of salt
Here are the top 5 health benefits of halloumi
Rich in bone-friendly calcium
Halloumi, like other dairy products, is rich in calcium, a mineral we need for muscle and nerve function, as well as for strong, healthy bones and teeth. One serving (80g) provides a significant contribution to the daily calcium requirement.
A useful source of protein
Protein is essential for good health, muscles, skin and blood are all made up of this essential macronutrient. We need adequate amounts in our diet for cells and tissues to grow and repair.
May reduce the risk of type 2 diabetes
Interestingly, one study suggests that regular consumption of full-fat dairy during adolescence may reduce the risk of diabetes and insulin resistance later in life. The exact mechanisms are not fully understood, but may be due in part to high levels of protein and fat that slow digestion and help stabilize blood sugar levels.
It can keep you fuller for longer
Being rich in protein and fat and full of flavor, halloumi cheese helps satiety. The strong flavors of halloumi enhance the taste of the food.
A useful meat substitute
Being rich in protein, halloumi cheese is valuable for those following a lacto-vegetarian diet. Its texture and cooking properties also make it an easy way to replace meat in dishes like burgers and kebabs.
Is halloumi safe for everyone?
Being a dairy product, those allergic or intolerant to milk should avoid halloumi. Nutritionally, there is not much difference between the different types of halloumi. If you are lactose intolerant, you may find lamb or goat halloumi easier to digest.
Halloumi is high in salt, so if you’ve been advised to reduce your salt intake, it may not be the best option for you. Some supermarkets offer halloumi that is low in fat, but the levels of saturated fat and salt can be high.
Here’s a delicious halloumi recipe: beetroot salad, halloumi with pomegranate and dill
Ingredients:
2-3 pieces of beetroot, boiled or baked and diced
200g halloumi, thinly sliced
1 large pomegranate, peeled and seeds removed, cut into pieces
A handful of fresh dill leaves, chopped
2 tablespoons extra virgin olive oil
Juice from half a lemon
Salt and freshly ground black pepper to taste
Balsamic vinegar for drizzling (optional)
Preparation instructions:
Heat a non-stick pan over medium heat. Add the halloumi slices in a single layer and cook for about 2-3 minutes on each side or until golden and crispy. Transfer them to a plate and let them cool a little.
In a large bowl, mix the beetroot cubes and pomegranate pieces. Add the chopped dill leaves.
In a small bowl, combine the olive oil and lemon juice to make a dressing. Season it with salt and pepper to taste.
Add the dressing over the beets and pomegranates in the bowl and gently toss to combine.
Place the fried halloumi slices on top of the salad.
Optionally, drizzle the salad with balsamic vinegar for an intense taste and additional flavors.
Serve immediately as a healthy snack or as a refreshing appetizer. Good appetite!
Source: BBC Good Food
