Paneer is a type of fresh, soft cottage cheese native to the Indian subcontinent. Paneer is a versatile dairy product and is used in an assortment of Indian curries, snacks and many sweets. Paneer is a healthy food which is rich in proteins and calcium and part from a great taste, it is many times opted by vegetarians as a means of protein intake. In the Indian subcontinent, Paneer is prepared by acid and heat coagulation of milk. After coagulation , the curd is allowed to settle and the curd along with the whey was transferred in a hoop lined with muslin cloth to remove the whey and is pressed to obtain a Paneer block. The resultant Paneer is has a white color, mildly sweet cum acidic taste, sponginess and a smooth texture.
Health Benefits of Paneer
- Paneer is a rich source of Protein. 100 gm of Paneer contains about 14 gm of Paneer, though the figure may vary from brand to brand and depends on the milk from which it is made.
- Paneer contains good amount of calcium. Calcium is vital for
healthy teeth, bones, heart muscles and nerves.
- Paneer contains a type of fatty acid called conjugated Linoleic acid. Contrary to normal notion about trans fats, this naturally produced trans fat is beneficial as it promotes metabolism and in turn the fat burning process. Thus Paneer can be made part of a weight loss regimen.
- The low content of carbohydrate Paneer makes it a good choice for inclusion in diet for diabetics.
- The Omega Fatty acids in Paneer namely Omega-3 Fatty Acids and Omega-6 Fatty Acids, along with minerals like calcium , phosphorous etc. are considered beneficial in conditions like rheumatoid arthritis, joints pain, osteoporosis etc. and promotes healthy teeth.
- Paneer is also believed to have a positive influence in maintaining a healthy lipid profile and a normal blood pressure.
Paneer Nutrition per 100 gm. (Amul Make)
- Protein : 14 g
- Energy : 289 Kcal
- Energy From Fat :
- Total Fat: 25 g
- Saturated Fat : 15 g
- Carbohydrates: 2 g
- Calcium : 480 mg
- Cholesterol: 66 mg
Paneer Recipes are an integral part of Indian cooking. Some of these vegetarian recipes include
Paneer Bhurji etc.
Thus Paneer is a healthy food which can be conveniently consumed on its own and also added to make delicious curry preparations, salads etc. .