Paneer is an Indian cheese that’s made from curdled milk and some sort of fruit or vegetable acid like lemon juice. This squeaky, fresh cheese is versatile, tasty, and a vegetarian’s best friend. You can eat paneer as a snack, with a meal, or even for breakfast. There are different theories as to where Paneer originated, the oldest and most common of them dating back to the 16th century in Southeast Asia where Persian and Afghani rulers first introduced the cheese. No matter its origin, it’s no secret that Paneer is a big and tasty part of the Indian culture.
Why Should You eat Paneer?
The many health benefits of paneer can work wonders for your body. It is both yummy and nutritious. And guess what! It strengthens your immune system immensely. Besides, it also keeps your tummy full for a long time.
Can you eat Raw Paneer?
You can. Raw paneer contains a low amount of fat and lesser number of calories. So, all those weight-conscious people, just tuck into it raw. You can add some black pepper and enjoy it.
Is Paneer easy to digest?
Yes, Paneer is light on the stomach and easy to digest. However, large amount of uncooked Paneer can cause bloating and and slight indigestion problems.
Nutrition facts of Paneer
- Paneer has almost similar nutritional profile as cottage cheese. It is one of the nutritious, low-calorie dairy products.
- It provides high-quality protein that is rich in all essential amino acids.
- Paneer is low-lactose dairy product and contains minimal amount of lactose (0.1 g/oz).
- Like other dairy cheeses, is free of gluten. It, therefore, is an important source of gluten-free food.
- It is an healthy food product since most of the constituents in skim milk undergo biochemical changes into more easily digestible and health benefiting
- products.
- It contains all the vitamins available in the milk, both fat-soluble and B-complex group of vitamins. It is particularly rich in riboflavin and vitamin A (236 IU/100g).
- Being soft and fresh cheese, paneer contains modest levels of minerals, especially calcium (10% of RDI), phosphorus (22% of RDI) and magnesium.
“Paneer strengthens your immune system immensely. Besides,
it also keeps your tummy full for a long time”
How to make Paneer at home?
• Add milk to a heavy bottom pan on medium heat.
• Let the milk come to a boil, stir often so that it doesn’t stick to the bottom of the pan.
• Once the milk has come to a boil, turn off the heat and start adding vinegar (or lemon juice), little at a time.
• At one point, the milk will curdle and you will see the whey separate. At that point, stop adding the curdling agent and wait for 5 minutes so that the milk curdles completely.
• Drain the curdled milk into a muslin cloth.
• Rinse the paneer with cold water so that the final paneer doesn’t have any taste of vinegar.
• Bring the ends of muslin cloth together and squeeze as much water as you can.
• Then flatten the paneer (wrapped inside the muslin cloth) and place it on a flat surface. Then place a heavy object on top for it to set.
• Leave it undisturbed for 1 to 2 hours.
• Once the paneer is set, remove it carefully from the muslin cloth and cut into cubes.
Health Benefits of Paneer
Paneer, especially the one which is made from pure cow milk is a storehouse of nutrients. It contains calcium, protein, vitamins, manganese, zinc and many other nutrients that make it a wholesome food.
Rich source of Protein
Paneer is an abundant source of protein which is beneficial for our health. It is also responsible for tissue growth and repair.
High in Calcium
Consuming one or two raw paneer cubes daily makes your bones and teeth strong as it completes your daily requirement of calcium.
Protects the heart
The right amount of potassium and sodium maintains stabilizes the blood pressure and keeps the heart healthy.
More power to immunity
The magnesium present in paneer boosts the immune system and prepares us to fight various diseases.
Increase in RBC count
One of the key nutritional factors is the Folate (a B-complex vitamin) that produces Hemoglobin which is essential for maintaining the blood count.
Helps in losing weight
The amount of saturated fat keeps you full for a long time and prevents you from consuming too many calories.
“Consuming one or two raw paneer cubes daily makes your bones and teeth strong as it completes your daily requirement of calcium.”
Side effects of Paneer
Generally paneer shows no side-effects in normal people, when it is consumed moderately. Lactose intolerant people must avoid eating paneer, When one consumes paneer in excess quantities for prolonged periods, he or she may suffer from the following health conditions.
• Kidney problems
• Raising blood pressure
• Allergic reactions
Final Word
For once or more, everyone must give a try for the mood-elevating Paneer recipes. Just enjoying that extra creamy mild flavour to savour after an intense workout is enough to make your day. Foods with good taste boost the serotonin levels in your mind for a more relaxed sleep.