What Is Halloumi? Exploring Its Nutrition And Health Benefits

Cheese, just by its name, can water your mouth. The melting cheese in your sandwich and pizza indeed makes them Instagram-able. Moreover, the food influencers want a cheesy stretch while separating the pizza slices. However, some cheeses are chewy; one such cheese is halloumi. 

In this blog, we will discuss this lesser-known cheese. We will learn about its origin, how it is made, its health benefits, recipes, and downsides. So, stay with us till the end of this uncovering journey!

What Is Halloumi Cheese?

Halloumi is a semi-hard and unripened cheese. It comes under the category of young cheese (meaning it is not aged like (Parmesan cheese).

Moreover, it is a brined cheese, meaning it was kept in a saltwater solution to preserve it. This process not only preserves the cheese but also enhances its flavor and texture. So, it has a savory flavor, and because of its high melting point, it has a firm texture.

It originates from the beautiful island of Cyprus in the Eastern Mediterranean and has been a staple in Cypriot cuisine since the Medieval period.

What Is the Process of Making Halloumi Cheese?

Traditionally, it is made with a blend of sheep’s and goat’s milk, and sometimes cow’s milk is also added. The steps include heating the milk and then adding rennet to the warm milk. Rennet helps to coagulate the milk and separate the curd and whey.

Then the curd is separated using a cheesecloth on a strainer, and all the whey is removed. Later, the curd is cooked in hot whey for 30-40 minutes until it starts floating in the whey.

Lastly, the cooked curd is placed in a brine solution with some salt and mint leaves in between the layers.

Nutritional Profile

This unripened cheese is known for its flavor and texture. Moreover, it has a rich nutritional profile. Let’s have a look:

The USDA confirms this data for 100 g of halloumi cheese.

Nutrient	Value
Energy	321 kcal
Protein	21.4 gm
Carbohydrate	3.57 gm
Total fat	25 gm
Calcium	789 mg
Potassium	100 mg
Sodium	1210 mg

In addition to these macro and micronutrients, it also contains a good amount of vitamin B12, iron, and cholesterol.
Remember that these values are approximate and can vary depending on how you cook it.

Health Benefits

There are various health benefits of halloumi cheese. From the nutritional table, we get to know that it is rich in calcium, phosphorus, vitamin B12, and protein. So, let’s understand its health benefits:

1. High Protein Content

Halloumi is a great source of protein. 1 ounce or 28 gm of this cheese contains approximately 6 mg of proteins. It helps in building and repairing muscle, especially after exercise. 

Protein also makes you feel satiated and keeps you full for a long. So, this cheese can be your companion in the journey of weight loss along with other cheese for weight loss.

Moreover, protein is necessary for producing important enzymes in the body. This can help in the better functioning of our body.

2. Improves Bone Health

Halloumi is rich in calcium, which helps in maintaining strong bones and teeth. 1 ounce or 28 gm of this cheese proves 22% daily value of calcium and 10 % DV of phosphorus. 

These nutrients work closely to support bone health and prevent osteoporosis. Calcium also helps in the formation and maintenance of healthy teeth. 

Calcium is an important element that helps in the contraction of muscles. In addition, phosphorus is a part of the energy production process and helps repair tissue.

3. Good Source Of Vitamin B12 For Vegetarians

Vitamin B12 is mainly found in animal based food. It is a vitamin that the body constantly needs. 

B12 is crucial for the production of healthy red blood cells. It maintains the health of nerve cells and supports neurological functions. 

Moreover, it is part of the DNA synthesis process and helps in cell division and growth.

4. Improves Gut Health

Halloumi which are made with the traditional methods contains probiotics. Probiotics are bacteria that provide various health benefits, particularly for the digestive system.

So, it supports your gut health and helps in better digestion and nutrient absorption. Probiotics also reduce the inflammation and protect the gut.

5. Rich In Healthy Fats

One ounce of halloumi contains 7 gm of total fat, which is indeed high. While it is high in fat, it contains healthy fats which help in many bodily functions.

The body’s cell membrane contains fats and to maintain its structure fat is important. We know that some vitamins (A, E, D, and K) are fat soluble meaning they need fat for their absorption.

6. Protects The Cells From Damage

Did you know selenium is a potential antioxidant? Halloumi contains a small amount of selenium which helps the cells from damage.

It also helps in boosting the immune system and helps fight infections. Selenium is also important for proper thyroid functioning and hormone production.

How To Choose The Best Quality Halloumi?

Whenever you are out buying halloumi, keep these few points in mind:

• First of all, check the ingredients; they are the mirror of the product inside. You should buy halloumi, which contains fewer additives and preservatives.
• Choose a brand that is well-known and reputable. Have a quick look at the customer reviews and ratings on Google. It will provide insights into the quality of the cheese.
• When you pick up the cheese, it should feel firm and springy. The color of the cheese should be white or off-white, and it should have a layered texture.
• Make sure the packaging of the cheese is intact and sufficient brine solution is present. If the packaging is not great, the cheese can lose its flavor and texture.
• Lastly, check the expiry date of the product to determine its freshness. Choose the one that was recently manufactured because it will have better flavor and texture. 
• In India, you can buy halloumi from your local supermarket, if they sell. Otherwise, you can order online from Bigbasket, Amazon, or any other online site that delivers this cheese in your locality.

How To Cook Halloumi?

The best and healthy way to enjoy halloumi is by grilling it with some oil. However, you can even fry but frying can increase the calorie content of the cheese as it is already high in fat.

• To perfectly grill it firstly, preheat your grill on medium high heat. Then, slice the cheese in ½ inch-thick slices.
• Now brush a little bit of oil on each side of your cheese, and place it on the griller this will prevent it from sticking.
• Now place the cheese on the grill and cook it for 2-3 minutes on each side until grill marks are visible and the cheese turns golden brown.
• Lastly, serve it hot and enjoy its crispiness!

You can add them to your salad recipes, burgers, or skewers. 

Tips For Perfectly Cooking Halloumi

1. The cheese is dipped in the brine solution so, before cooking it make sure you pat it dry to remove excess moisture.

2. Use medium high heat for even cooking of the cheese.

3. Don’t place all your cheese in the griller at once. Cook them in batches for even cooking.

4. The cheese contains salt, so don’t add extra salt to it. You can season it with some herbs and spices.

5. Halloumi tastes best when you relish it fresh off the grill or pan, while it’s still warm and crispy. So, have it as soon as it is off from the pan.

Potential Drawbacks And Considerations

In comparison to other cheese, halloumi is relatively high in sodium, because of the brining process. One ounce (28 gm) of this cheese contains approximately 339 mg of sodium.

According to WHO, the sodium recommendation for healthy adults is less than 2000 mg in a day. Therefore, when you have halloumi make sure you manage your overall sodium intake in the diet.

Each ounce of halloumi provides approximately 90 kcal, which is a moderate amount. So, it should not be consumed in excess amounts, otherwise, it can lead to weight gain.

Moreover, frying the cheese can significantly increase the calories. It is advisable to grill or bake it and have it with plenty of vegetables and whole grains.

Along with healthy fats, it is also high in saturated fats. This can increase the level of LDL (bad) cholesterols in the body. So, it is important to have it in moderation.

As it is made from sheep and goat milk, it is not vegan. Also, vegetarians should be aware that the cheese is not made from animal-derived rennet. These rennets come from the stomachs of ruminant animals such as cows, sheep, and goats.

Conclusion

In a nutshell, from this blog, we know a lot of information on halloumi cheese. The making process is very similar to making cottage cheese. The exception is the process of keeping the cheese in a brine solution. 

It has a strong nutritional profile and is an excellent source of protein and calcium. However, it is also high in fat and sodium so, it is good to have it in moderation.

The health benefits of halloumi make it great for a high protein diet to build muscles and a toned body. Cook it in less oil and you can make it a part of a weight loss diet plan too.

Overconsumption of halloumi can be an issue, as it can increase blood pressure, also can lead to weight gain. Therefore, enjoy the amazing flavor and texture of halloumi in moderation.

Frequently Asked Questions

Is Halloumi Safe For Everyone?

It is generally safe for everyone when it is consumed in moderation. However, people with lactose intolerance and high blood pressure should be cautious.

How To Store Halloumi Cheese?

Unopened packaging of this cheese can last for almost 1 year in the refrigerator. Once you open it keep it in an airtight container in its original brine solution and it is good to use for 2 weeks.

What Are The Substitutes For Halloumi Cheese?

Good substitutes for halloumi are paneer, queso blanco, and firm tofu. Other substitutes can be feta or provolone but they may not hold up high heat.

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Disclaimer

This blog post will help you make healthier and better health choices. So be aware and take care. The most important thing to consider is your health before starting any specific diet or routine. Always seek advice from a doctor or dietitian if you have any concerns before starting.

Eat Healthy, Live Healthy. Enjoy a long, happy life.