Why You Should Eat More Cheese

Why You Should Eat More Cheese

There was a time when Sunday night dinner for my husband and me could consist of bread, wine, and a selection of lovely cheeses. We had our favorites: brie, Humboldt Fog, an imported cheddar called Red Dragon, and maybe a fruited Wensleydale (this was around the time we were watching a lot of Wallace and Gromit with our toddler, so our choices may have been influenced a little bit).

Learn a little more about Wensleydale cheese.

It was an easy, casual meal that we both used to enjoy. And it’s one of those things I don’t do any more, which is a shame – because I like cheese.

I really, really, really like it.

The Problem with Cheese

I was reminded of this the other day, as I passed the cheese selection at a local supermarket known for such things. I no longer have to deal with a youngster who would hold her breath and complain about the smell of the stinkiest cheeses (she’s grown and flown). But these days, I’m more interested in finding foods rated 0 points on Weight Watchers.

I glanced wistfully at a beautifully prepared cheese plate that was the perfect size for an empty-nest couple: A small wedge of Brie, a log of goat cheese, six slices each of Manchego and something that could be a white cheddar. Plus a couple of sprigs of red grapes and handful of assorted dried fruit. A pound in all, which I concluded was WW eleventy-million points.

It actually adds up to about 30 points, which is 7 points more than my allotment for the entire day. And that’s before you add in the crusty bread (2 points per slice) or crackers (2 points for four of them). Or wine (4 points for a 5-oz glass), because why would I have all that cheese without a nice glass of Cabernet?

I wanted that cheese plate. I wanted it bad. And since I’m really good at finding ways to justify getting the things I want, I did a little research on the health benefits of cheese. And you know what? I found some!

Nutritional Makeup of Cheese

My mistake as a cheese lover is that after years of trying different forms of low-carb regimens, I circled back WW, which is the grandma of balanced diet plans. If I had chosen a ketogenic diet, I’d be able to eat a lot more cheese (but not the crusty French bread and probably not the wine).

Cheese is OK on a low-carb diet because it carries a power pack of protein: there’s a whopping 6.5 grams per ounce of cheddar – and hard cheeses like Parmesan contain even more protein, and even probiotic benefits.

Goat and sheep cheeses are higher in protein, lower in calories, and more tolerated by people who are sensitive to dairy products (so right there is my justification for eating a little more of that Humboldt Fog and Manchego).

Alas, if your diet is a more traditional, calorie-focused regime, you’ll note that ounce of cheddar translates to 115 calories. And 85 of those are saturated fat.

Here’s where the discussion of healthy foods gets dicey. For years, we have believed that consuming foods low in saturated fat translated into better weight management and cardiovascular health.

Advocate Trinity Hospital dietitian Dotty Berzy definitely subscribes to this theory. “If you like cheese, feta, mozzarella and Swiss are the most heart healthy,’’ she says.

New Nutritional Studies

Fat, notes the editors at Harvard Medical School’s Harvard Health Publishing, is “a major source of energy.”

  • It helps you absorb some vitamins and minerals
  • Is necessary to build cell membranes, the vital exterior of each cell, and the sheaths surrounding nerves.
  • It is essential for blood clotting, muscle movement, and inflammation.

“For long-term health, some fats are better than others. Good fats include monounsaturated and polyunsaturated fats. Bad ones include industrial-made trans fats. Saturated fats fall somewhere in the middle,” they say.

Generally speaking, the good mono- and polyunsaturated fats come from food sources (think avocados, and olive oils). Animal products like cheese contain saturated fats.

” A diet rich in saturated fats can drive up total cholesterol, and tip the balance toward more harmful LDL cholesterol, which prompts blockages to form in arteries in the heart and elsewhere in the body. For that reason, most nutrition experts recommend limiting saturated fat to under 10% of calories a day,” says Harvard Medical.

And yet: “A handful of recent reports have muddied the link between saturated fat and heart disease,” they note.

Other Cheesy Benefits

Cheese includes some other, very interesting nutrients. The Dairy Council of California (which obviously wants to drum up more consumption) lists a few:

  • Calcium (of course!)
  • phosphorus
  • zinc
  • vitamin A
  • vitamin B12

Other studies indicate that eating some cheeses can positively affect the gut bacteria in your microbiome, introducing beneficial compounds like butyrate and spermidine (which hve both metabolism-boosting and anti-cancer effects).

In the end, nutritionists seem to agree that if you enjoy eating cheese, omitting it from your diet entirely is a silly thing to do… and like almost anything else that’s enjoyable, it is OK to consume in moderation.

That doesn’t mean I’ll be buying that cheese platter to enjoy on a weekly basis. But the next time my sister wonders if she should serve one at a holiday gathering (hint, hint!), I’ll tell her to go ahead – without guilt.

Because she likes cheese, too.

Beef Stew Sunday

Beef Stew Sunday

We’re having a heat wave in Los Angeles. So why was my oven working overtime yesterday, slow-cooking beef stew, a dish best enjoyed in cold weather?

Because my daughter asked me to. And my niece chimed in. And now that both girls are on their own, I do whatever I can to encourage them to visit, including making my washer and dryer available to them — and serving them dinners I know they will like.

We All Chew for Beef Stew

Believe it or not, there was a time when cooking was my main creative outlet. I was never a great cook – but am able to follow a recipe. And I used to spend my evenings poring over cookbooks and magazines, planning meals that involved complicated dishes with tons of different ingredients. Serving a dinner that one might get at a nice restaurant felt like an accomplishment, and I enjoyed it.

That period of my life ended after my daughter was born. I used to joke that she never outgrew her toddler’s palate: she liked the plainest of foods and could not handle anything with a little spice to it. She turned her nose up at so many of my favorite dishes that I became convinced I wasn’t such a good cook, after all.

But there was one person who could please that child’s picky palate on a regular basis: My sister-in-law in Wales, who I have to admit is a magician in the kitchen. So after one of our visits there, I decided to try my hand at the traditional British fare my kid liked so much. I marched down to Borders (remember Borders?) and bought a Jamie Oliver cookbook. One of the first things I tried to make was this beef stew — and the rest is history.

This is the dish my kid and her cousin browbeat me into making yesterday — and aside from the heat in the kitchen, I don’t really mind. For one thing, I’ve made Jamie Oliver’s beef stew so many times over the years that I’ve got it down to a system. It takes me about 15 minutes to prep on a Sunday afternoon and then dinner is done.

Step by Step to Beef Stew

Beef Stew Ingredients

1. Gather Your Ingredients

The beauty about making a stew is how forgiving it is. My family isn’t crazy about the butternut squash, parsnips, or Jerusalem artichokes the recipe calls for, so I’ve reduced that to just one potato and three carrots. You can throw in just about any vegetable you like. I sometimes forget to buy fresh sage or the tomato paste. You can substitute dried sage and omit the tomato paste and it will still taste fine, although with a little less body and flavor.

I’ve also learned to increase the stew meat to at least 1 1/2 pounds — otherwise, the leftovers tend to have very little beef left. And I do like the leftovers, as it tastes even better the next day.

Saute the Onion and Sage

2. Saute the Onion and Sage

The original recipe calls for using a mix of butter and oil, without specifying how much to use. I used to saute the onion and sage in 1 Tbsp of each, but it works just as well with either. Lately, I use a tablespoon of butter only and saute on medium heat.

Add the vegetables and beef

3. Add the Vegetables and Beef

Once the onion and sage are done, add in your chopped vegetables. Then the cubed beef that you’ve dusted with seasoned flour. What’s nice about this recipe is that you don’t have to brown the beef first – just dump it into the pot.

Add Broth and Wine to Cover

4. Add Beef Broth/Stock and Wine to Cover

You can probably make it without the red wine, although I’ve never tried that — in my opinion, it’s the flavor of the wine that gives this stew its robust flavor, and the better the wine, the better the dish will turn out. That can pose a dilemma, because I hate to waste a good bottle of drinking wine. Most of the time, I look for a Cabernet in the $5-$10 range and save the good stuff for sipping. You can also go with Merlot, Pinot Noir, Zinfandel, and blends.

Increasing the amount of meat to a couple of pounds means you need more liquid in your pot or Dutch oven to cover it, so these days I tend to throw in the entire bottle of wine. The liquid will reduce by about 1/4 over the 3-4 hour course of cooking, and the concentrated result is delicious.

5. The Tomato Paste

Add the tomato paste.

The last bit you stir into the pot is the tomato paste, which gives the stew an oomph of flavor. You only need two tablespoons, which I’ve found is pretty typical of just about every recipe I’ve read that uses tomato paste. This used to really bother me, because I would always end up wasting nearly half the can. But several years ago, I discovered these tubes of concentrated tomato paste from companies like Cento, Amore, San Marzano, and Mutti, which enable you to extract the small amount you need, recap the tube and keep in the fridge for up to 45 days. So now I always keep one in the fridge and a fresh one in the pantry, so I never run out.

6. Bring to a Boil and Cook for 3-4 Hours.

Cook for 3-4 Hours

Once you’ve added the liquid and tomato paste, bring the whole thing to a boil, and then cover the pot and pop it into your preheated oven (just 300 degrees) for a nice, slow cook (3-4 hours). This is especially nice to do on a cold day — and crazy when the temperature gets to 90, as they are predicting for today. You know you’re done when the beef is easy to mash with a fork or spoon.

At any rate, you’re now free to go about your business. If this is going to be dinner on a typical Sunday, putting the thing in the oven is my cue to fire up an old movie to watch on TV.

7. The End Result

Beef Stew

So here’s what it looks like when you’re all done. You can see all that beautiful beef and how much that liquid reduced during the cooking time. What you can’t see is how good it tastes – you’ll have to take my word for it (and that of my daughter and niece, who requested it in the first place). There were not a lot of leftovers this time around, which is a shame. I like to bake up a bit of puff pastry and stick it on top of the reheated stew so it becomes an approximation of a beef pot pie.

I guess it will be a while before I do that, because I told my family they’re not likely to see this dish again until winter. But there may be ways to satisfy a stew craving during the summer. I’ve tried making it in the Instant Pot and it came out OK, but lacked the body and intense flavor of the oven-cooked version. I may give the slow cooker a shot at this recipe and report back later. If that works, Stew Sunday may be an event we can all enjoy year-round.

Happy H-Olive-Days!

Happy H-Olive-Days!

Flashback to September, when I had my hysterectomy. I was revived at some point in the afternoon and moved into a hospital room, where I was reunited with my smartphone.

That’s where I saw the pitch to do an interview with a Cooking Channel host Annie Sibonney, about olives from Spain.

I like olives. I like ’em in martinis (which makes this a perfect subject for Two Drinks Away). But I’ve always enjoyed them as a snack. As kids, my sister and I would grab the big, black pitted ones and pop them on our fingers and play for a while before eating. (I always imagined them as guards at Buckingham Palace.) As an adult, I love the briny, Kalamata and other cured types of olives for tapenades and in cooking. And I’m of Spanish heritage (that is, if you trace my mom’s Sephardic Jewish family back about 500 years).

So I thought, why not? And I responded to the request with a commitment to write a post.

But a funny thing happened once I got off my painkillers and tried to resume my normal life: It’s been hard. I’ve come a long way since those first few days after my surgery, but I’m still surprised by the ridiculous things that end up causing me pain (including sitting at a desk). Actually, I don’t mind it so much when it’s stuff like vacuuming and taking the trash out… but I’ve been trying to conserve my energy for activities that pay (like my “day job” doing marketing for an IT company client). Blogging for fun has taken a definite back seat.

So here we are in December, and the poor publicist from the olive company – who was kind enough to make Sibonney’s video – is pleading to know when I’m finally going to publish it.

I really can’t let the year end without fulfilling my obligations, can I? Especially when we’re heading into high party season – and some of the olive-based snacks Sibonney demonstrates in this video are ideal for entertaining. (I, for one, cannot wait to try the olive and orange salad she displays… not to mention the olive oil and vermouth marinade she shows with a bowl of mixed olives.)

So, here is the video. I apologize to the patient publicist for the delay… and to the rest of you for my terrible pun: Happy H-Olive-Days!

Note: I was not compensated for this post – not in money or product. I truly wanted to write about olives. That was some good medication.