Indian cuisine is incomplete without paneer. Yes, this is one food that is full of proteins, calcium and vitamin D. That says a lot! Equally good for all – kids, adults and special mention to the diet conscious, it is made by curdling milk with lemon juice or vinegar. Simply put, it is the healthy alternative of chicken for the vegetarians. Kids drool over the variety of dishes that can be made with this Indian cottage cheese.
It is suggested to have raw paneer making it a healthy snack. However, the list of dishes you can make with this is endless.
Nutritional Facts and Health Benefits
Paneer is rich in nutrients. If you are on a no-carb diet, then paneer is a must. It includes a whole lot of proteins and it helps in weight loss. On the other hand, did you know that 100gram of paneer contains 18 grams of proteins?
It is also rich in vitamin D and vitamin B along with calcium – this gives you healthy bones as well as teeth. Not just these, paneer is rich in iron, phosphorous, potassium, manganese, sodium, selenium and zinc – all of these are highly essential for a healthy body. Other vitamins present in this wholesome food are vitamin A and Vitamin B12. It is rich in omega-3, fatty acids and omega-6 fatty acids, which helps to prevent rheumatoid arthritis along with other bone problems. Apart from that, it also helps to improve your heart health and lower your blood pressure.
Having paneer on a regular basis prevents constipation and boosts digestion as it is rich in magnesium as well. It is a rich source of folate. Even pregnant women and people with diabetes can have it without any fear. What more, paneer is also for the beauty conscious people. It is good for healthy glowing skin and hair as it comes loaded with the nutrients and antioxidants.
Nutritional facts Per 100 grams
- Calories – 265
- Total Fat – 20.8g
- Total Carbohydrate – 1.2g
- Protein – 18.3g
- Calcium – 208 mg
However, if you are allergic to milk based products, keep away from paneer. Hence, it is also not advised to over eat it. Always limit the quantity of intake. Make sure your paneer is fresh and is of good quality. It is considered as one of the highly perishable product as it has high moisture content in it.
Other Health Benefits
- Helps in body building
- Helps prevent stroke
- Helps fight cancer
- Improves body metabolism
- Improves concentration
- Reduces menopause stress
- Helps prevent skeletal deformation
What can you make with paneer?
Nowadays, you get to buy paneer from the stores as well, and you can make anything with it in a jiffy. You can have it as a starter, as a salad and even a dessert. Certainly, the options are endless – you can grill, you can fry it and above all, you can even mix it with other veggies to make a perfect healthy salad.
Above all, from starter/salad to desserts, you can use it in almost every dish making the meal tasty and healthy. In fact, you can even stuff paneer in roti and is perfect for any choice of curry, replacing chicken. In the same way, when we talk about paneer and the various ways in which we can have it, how can forget the sweet part of it. Undoubtedly, it is a part of the desserts as well. Kheers, burfi, puddings, rasmalai, laddoo, are only a few of the tempting desserts to name, the list is actually endless.