The benefits of goat cheese are due to the fact that it is comparatively lower in calories than cow cheese. Therefore, this cheese is ideal for you if you love having chunks of cheese every day but are watching your calories.
Goat cheese is richer in minerals, contains lower sodium levels, has a less-harmful casein variant, and lesser cholesterol and saturated fatty acids than regular cheese.
In this article, we explore the nutritional profile of goat cheese, its benefits, its potential side effects, how to make it, and some of its easiest and most delicious recipes to try at home. Keep reading!
In This Article
What Is Goat Cheese?
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Goat cheese is made from goat milk and is healthier and better than the cheese made from cow milk.
It has lesser lactose, lower sodium, smaller and easy to digest fats, and similar if not higher vitamins and minerals levels as compared to cow cheese. You will get a better picture when you look at the nutrition data later.
Like other cheese varieties, goat cheese is available in different types and textures. You have it unripened (fresh) or ripened, and the texture of each is defined as soft, semisoft, firm, or hard (indicating the moisture content).
Stylecraze Trivia Goat cheese was first made in the Lorie Valley in France in the 8th century. It was prepared from fresh goat milk and was known as “chèvre” for centuries.
You can either have the unripened, fresh one in your salads or let it age with some microbial cultures and use it similar to aged cow cheese.
But why should you switch from cow cheese to goat cheese? What gives goat cheese an upper hand and makes it a healthier alternative? The answers lie in its nutrition and biochemical composition and the effects it has on your body.
Read on to understand what I mean.
Benefits Of Goat Cheese Over Cow Cheese
1. Has Lesser Saturated Fats and Cholesterol
Goat cheese is a low-fat alternative to regular cheese. It has short and medium-sized fatty acid chains, such as caproic acid, caprylic acid, and capric acid, which are easier to digest.
Semisoft type goat cheese contains 22 mg of cholesterol per ounce while cheddar cheese has 28 mg. Lower the cholesterol levels, lower the chances of cardiovascular diseases and liver damage. The accumulated cholesterol derivatives are acted upon by the free radicals, causing damage to your vital organs.
Related: Top 5 Benefits Of Caprylic Acid + Critical Side Effects
2. Has Lower Sodium levels
The recommended sodium intake for average adults is 2300 mg per day, but it is better to limit it to below 1500 mg per day. Excess sodium can lead to fatal conditions like hypertension, ischemic attack, and renal failure (1).
On the other hand, not having enough salt in the diet is also equally dangerous. If you are a cheese lover, you’ll be happy to know that goat cheese has only 118 mg of sodium, whereas, grated parmesan cheese has 511 mg per ounce.
It’s time to switch, isn’t it?
Related: Diabetes Diet Plan For Indians – What To Eat And Avoid
3. Contains Less-Harmful Casein Variant
Casein is the most abundant protein in cow and goat milk. It also contributes a significant chunk to the protein content in cheese. The variant of casein in cow cheese is found to trigger type 1 diabetes and insulin resistance.
But goat cheese has a different variant of casein (A2 beta-casein), along with higher calcium (251 mg per ounce), which can protect you from diabetes and increase insulin sensitivity (2).
Related: 14 Proven Benefits Of Niacin, Dosage, And Side Effects
4. Is Rich In Vitamins And Trace Elements
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Although it comes from a tiny and humble herbivore, goat cheese contains more minerals and vitamins than cow cheese. It also increases the absorption of these elements from dietary sources (3).
Notably, it is rich in vitamins A, K, riboflavin, folate, and niacin, which maintain bone and exoskeleton health and assist in the synthesis of red blood cells (RBCs) and blood clotting.
Stylecraze Says Goat milk varieties get milder and sweeter with age. With time, the acidic tartness in goat milk reduces to a mild nuttiness.
Goat cheese is the best source of minerals that cannot be produced by your body but are essential for sustenance.
The trace elements (minerals), such as phosphorus, magnesium, calcium, iron, and copper – all of these ensure the smooth functioning of enzymatic processes and synthesis and activation of these enzymes, hormones, and other cofactors.
To get a better idea of the value of fresh (unripened), hard goat cheese, take a look at the nutritional table below:
| Nutrition Facts Serving Size 1 ounce (28g) | ||
|---|---|---|
| Amount Per Serving | ||
| Calories | 127 | Calories from Fat 88 |
| % Daily Value* | ||
| Total Fat | 10g | 15% |
| Saturated Fat | 7g | 34% |
| Trans Fat | 0 g | |
| Cholesterol | 29mg | 10% |
| Sodium | 97mg | 4% |
| Total Carbohydrate | 1g | 0% |
| Dietary Fiber | 0g | 0% |
| Sugars | 1g | |
| Protein | 0g | |
| Vitamin A | 10% | |
| Vitamin C | 0% | |
| Calcium | 25% | |
| Iron | 3% | |
| Calorie Information | ||
| Amounts Per Selected Serving | %DV | |
| Calories | 127(532 kJ) | 6% |
| From Carbohydrate | 2.5(10.5 kJ) | |
| From Fat | 87.6(367 kJ) | |
| From Protein | 36.5(153 kJ) | |
| From Alcohol | 0.0(0.0 kJ) | |
| Carbohydrates | ||
| Amounts Per Selected Serving | %DV | |
| Total Carbohydrate | 0.6 g | 0% |
| Dietary Fiber | 0.0 g | 0% |
| Starch | 0.0 g | |
| Sugars | 0.6 g | |
| Fats & Fatty Acids | ||
| Amounts Per Selected Serving | %DV | |
| Total Fat | 10.0 g | 15% |
| Saturated Fat | 6.9 g | 34% |
| Monounsaturated Fat | 2.3 g | |
| Polyunsaturated Fat | 0.2 g | |
| Total trans fatty acids | ~ | |
| Total trans-monoenoic fatty acids | ~ | |
| Total trans-polyenoic fatty acids | ~ | |
| Total Omega-3 fatty acids | ~ | |
| Total Omega-6 fatty acids | 237 mg | |
| Protein & Amino Acids | ||
| Amounts Per Selected Serving | %DV | |
| Protein | 8.5 g | 17% |
| Vitamins | ||
| Amounts Per Selected Serving | %DV | |
| Vitamin A | 489IU | 10% |
| Vitamin C | 0.0 mg | 0% |
| Vitamin D | ~ | ~ |
| Vitamin E (Alpha Tocopherol) | 0.1 mg | 0% |
| Vitamin K | 0.8 mcg | 1% |
| Thiamin | 0.0 mg | 3% |
| Riboflavin | 0.3 mg | 20% |
| Niacin | 0.7 mg | 3% |
| Vitamin B6 | 0.0 mg | 1% |
| Folate | 1.1 mcg | 0% |
| Vitamin B12 | 0.0 mcg | 1% |
| Pantothenic Acid | 0.1 mg | 1% |
| Choline | 4.3 mg | |
| Betaine | ~ | |
| Minerals | ||
| Amounts Per Selected Serving | %DV | |
| Calcium | 251 mg | 25% |
| Iron | 0.5 mg | 3% |
| Magnesium | 15.1 mg | 4% |
| Phosphorus | 204 mg | 20% |
| Potassium | 13.4 mg | 0% |
| Sodium | 96.9 mg | 4% |
| Zinc | 0.4 mg | 3% |
| Copper | 0.2 mg | 9% |
| Manganese | 0.1mg | 4% |
| Selenium | 1.5 mcg | 2% |
| Fluoride | ~ | |
Now that you know what makes this cheese a better choice over cow cheese, I’m sure you are eager to make a batch of it yourself, aren’t you?
Here are some simple and tasty recipes for making goat cheese and using it in other recipes as well. So, let’s get to the kitchen!
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How To Make Goat Cheese At Home
You can make fresh goat cheese by combining goat’s milk with either vinegar or lemon juice. You can also make it using a starter culture and rennet, whichever is available.
What You Need
- Boiling pot or a cauldron
- Goat’s milk (whole, unpasteurized): 1 gallon (you can scale up the volume)
- Lemon juice or vinegar: ¼ cup
- Fine and clean cheesecloth or kitchen towel
Let’s Make It!
- Heat a gallon of goat’s milk and bring it to a gentle boil.
- Once you see bubbles forming around the corners, turn off the heat.
- Add one-fourth cup (or slightly more) of lemon juice or vinegar.
- Let it sit for 10 minutes so that curds are formed.
- Pour the curds into a clean cheesecloth.
- Bundle the cheesecloth around the curds and hang the bundle so that the moisture drips out for 1-2 hours.
- And your fresh homemade goat cheese is all ready!
Personal Touch
- Marinate the hung curd (now goat cheese) with salt and seasonings like garlic, chili flakes, sundried tomatoes, bay leaves, parsley or cilantro, fresh basil and mint leaves, cumin seeds, olive oil, and anything that comes to your mind.
- Store it in the refrigerator for 1-2 hours.
- You can have it cold or sauté chunks of it in olive oil and serve it hot.
Woah! Now THAT is some burst of fresh flavors!
Let’s take a step forward and whip up some delicious dishes for your main course.
Delicious and Simple Recipes Using Goat Cheese
1. Goat Cheese Potato Scoops
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What You Need
- Maris Piper potatoes, peeled and chopped: 500 g
- Small onion, peeled and roughly chopped: 1
- Egg, lightly beaten: 1
- Soft goat cheese, mashed with a fork: 50 g
- Plain flour: 60 g
- Salt and black pepper
- Vegetable oil, for frying (you can use regular cooking oil too)
Let’s Make It!
-
- Preheat the oven to 180o C/160o C/gas mark 5.
- Blitz the potato and onion in a food processor.
- Squeeze out as much moisture as possible over a colander.
- Pat the mixture dry with some kitchen paper to make sure it is as dry as it can get.
- Mix in the egg, goat cheese, and flour, and season with salt and pepper.
- Heat the vegetable oil in medium pan over medium heat.
- Carefully drop in large dessert spoonfuls or ice cream scooper full of the mixture into the pan and fry the potato cakes for 2 minutes on each side.
- Place in the oven for 10 minutes.
- Serve with some tangy ketchup or mildly dressed crunchy salad.
After an overdose of potatoes and oil, let’s move on to making something that’s fresh, herby, tasty, and detoxifying.
Related: 20 Health Benefits Of Walnuts, Side Effects, & Cooking Tips
2. Sweet-n-Salt Goat Cheese And Berry Salad
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What You Need
- Torn romaine lettuce or arugula leaves: 3 cups
- Blueberries: ½ cup
- Dried cranberries: ¼ cup
- Sunflower seeds: ¼ cup
- Walnut pieces: ¼ cup
- Crumbled goat cheese: ¼ cup
- Maple syrup: ¼ cup or to taste
- Grapeseed oil or olive oil: ¼ cup or to taste
- Salt: to taste
Let’s Make It!
- Toss the romaine lettuce, blueberries, dried cranberries, sunflower seeds, walnut pieces, and goat cheese in a large bowl.
- Pour the maple syrup, and grapeseed oil over the salad, one at a time. Toss until the salad is evenly coated.
- Season with salt.
- Binge on it – because it is free of carbs and guilt.
What a versatile ingredient goat cheese is! It is an ideal replacement for all the high-fat, cow cheese varieties in business. Don’t you agree?
What’s The Verdict?
Infographic: Top 4 Health Benefits Of Goat Cheese
If you enjoy cheese, you might be curious to know what types could be healthy for you. With its tangy flavor and crumbly consistency, goat cheese has established its reputation as one of the healthiest cheese options. What are the advantages of selecting goat cheese? Check out the infographic below to learn more.
Goat cheese is a delicious cheese with a distinct flavor and rich nutritional profile. It is available in different textures and flavors. The many benefits of goat cheese can be attributed to its wide variety of vitamins and minerals. Also, it has lesser cholesterol, casein, sodium, and saturated fat content than regular cheese. Its nutrient composition may vary based on the processing method used in its preparation. The intake of goat cheese may protect you from diabetes and increase the absorption of nutrients from dietary sources. Goat cheese is hypoallergenic, and it best suits those allergic to cow cheese. In addition, it may improve satiety and aid in weight loss. Though it is more expensive than cow cheese, it may save the burning of unnecessary fat. It is easily digestible and can be prepared easily at home. In addition, it can be used to prepare many recipes, including salads.
