People love a great cheese board at Christmas – there is something so decadent about this rich food platter. For many, it forms the conclusion of the big meal, and plenty of people don’t mind skimping on dessert to save themselves for the luxury of tucking into a variety of delicious cheeses!
We now have a huge array of cheeses available to us, and the hardest part is narrowing our choice of purchase down to just a few. In this article, we have selected a variety of popular cheeses and will focus on their nutritional, health-giving properties.
Certain cheeses contain a great selection of vitamins and minerals, as well as ‘friendly’ bacteria that help feed your gut flora. The gut flora is known as the ‘microbiome’. It is important to keep the microbiome healthy by feeding it with the right food, as the health of your gut flora plays a vital role in your digestive health and the efficient functioning of your immune system.
The ‘friendly’ bacteria in your gut act as commensals. This means that when you are healthy, both you and the bacteria in your gut have a symbiotic (mutually beneficial) relationship. Your body provides the bacteria with an environment to thrive, with good temperature, pH levels, and plentiful nutrients. In return, the friendly bacteria colonise your gut, leaving no space or nutrients for pathogenic bacteria to grow. We therefore need to ensure that we are giving our gut bacteria all the nutrients they need to thrive.
In order to thrive, your gut flora needs two types of food: probiotics and prebiotics. Probiotics are live foods containing lots of good microorganisms to colonise your gut. Examples include live yoghurts, kefir, kombucha, some cheeses, and sauerkraut. Prebiotics act as fertilisers for these bacteria, feeding them and supporting their growth. They essentially include any food that is high in fibre, for example, onions, leeks, raw garlic, and asparagus.
We have suggested four cheeses that will make a great addition to your cheeseboard this Christmas and help you keep your gut microbiome healthy by providing plenty of probiotic nutrients to feed your gut flora.
Mozzarella
Mozzarella is a soft, white cheese traditionally made from buffalo milk. You may be surprised to learn that mozzarella is one of the healthiest cheese options, as it contains several beneficial probiotic cultures, including Lactobacillus casei and Lactobacillus fermentum. Research suggests that these probiotic strains support your gut microbiome and help strengthen your immune system. Mozzarella is also a rich source of essential micronutrients, including calcium, phosphorus, zinc, and potassium.
Mozzarella is not only a delightful addition to any cheeseboard but is equally delicious when enjoyed on its own. It pairs beautifully with slices of tomato, fresh basil, and a drizzle of olive oil. A well-known dish featuring mozzarella is the Caprese Salad – or Insalata Tricolore in Italy – which combines avocado, tomato, and mozzarella for a simple yet vibrant starter. Mozzarella also enhances numerous cooked dishes, with pizza being one of the most iconic examples!
Gouda
Gouda is a popular, mild-flavoured cow’s milk cheese originating from the Netherlands. Its mild taste appeals to a broad range of palates, making it a likely favourite on any cheeseboard. Gouda also boasts excellent probiotic properties, being particularly rich in Lactobacillus rhamnosus HN001 and Lactobacillus acidophilus NCFM. Research indicates that these probiotic strains play a role in supporting the immune system.
Gouda can be served as a single wedge, but for something more indulgent, why not enjoy it in a fondue – it is Christmas, after all! Fondue, a classic Swiss dish, is made by melting a combination of cheeses (along with wine, kirsch, and garlic) to create a rich, creamy dip. Traditionally, chunks of bread are used for dipping, but you can include an assortment of foods. Fondue is also an excellent way to use up any leftover cheese you have on hand.
Blue Cheese
Blue cheese is a semi-soft, crumbly, and creamy cheese made from cow, goat, or sheep’s milk. Its characteristics vary significantly depending on its origin and the duration of its ageing process.
The distinctive blue, green, or grey veins running through the cheese are created by Penicillium mould cultures introduced during production. This occurs when the cheese is ‘spiked’ with rods to allow oxygen to circulate, encouraging the mould to develop. The Penicillium not only gives blue cheese its unique taste and smell but also contributes to its health benefits.
Blue cheese tends to have a higher calcium content than many other cheeses, which is excellent for bone health. It also contains a compound called spermidine, which research suggests has anti-aging properties and may lower the risk of cardiovascular disease.
While its strong aroma can be off-putting for some, the health benefits and unique flavour make it worth trying. Blue cheese pairs beautifully with honey, dried fruit, apple or pear slices, and walnuts. It is also an excellent accompaniment to red wine, dessert wine, or port.
Goat’s Cheese
Goat’s cheese offers a range of health benefits. It contains less lactose, sodium, and fat than cheese made from cow’s milk, while being richer in vitamins and minerals, particularly vitamins A, K, and folate. Additionally, goat’s cheese contains A2 beta-casein instead of A1 beta-casein, which enhances calcium absorption. Research suggests that populations consuming higher levels of A2 beta-casein experience a lower incidence of cardiovascular disease and type-1 diabetes.
Goat’s cheese is available in a variety of textures, including soft, semi-soft, firm, and hard. Not only is it an excellent choice for cheeseboards, but it is also highly versatile, whether served as a starter, an accompaniment to a main meal, or incorporated into cooking recipes.
In Summary
Cheeses like mozzarella, gouda, blue cheese, and goat’s cheese offer unique health benefits, including probiotics for gut health, essential vitamins and minerals, and compounds that support immunity, bone health, and cardiovascular health. However, cheese is calorie-dense and can be high in fat and sodium, so it should be enjoyed in moderation as part of a balanced diet.
