Feta pasta is a delicious dish that combines protein-rich feta cheese with pasta. This Mediterranean-inspired meal offers a variety of health benefits that make it a nutritious choice. In this article, we will explore the key nutrients found in feta cheese and pasta and explain how they boost health. We will also provide tips for making healthy feta pasta recipes at home.
Nutritional breakdown of feta cheese
Feta is a classic Greek cheese made from sheep’s milk or a mixture of sheep’s and goat’s milk. Here is an overview of the key nutrients found in feta cheese:
High in protein
A 1 ounce (28 gram) serving of feta cheese provides about 4 grams of protein. The protein in dairy foods like feta contains all 9 essential amino acids that our bodies cannot make on their own. Consuming protein-rich foods can help maintain muscle mass, curb hunger and promote weight loss.
Rich in calcium
Feta is an excellent source of calcium, providing 140 mg or 14% of the daily value per ounce. Calcium is essential for building and maintaining strong bones and teeth. It also supports muscle and nerve function.
High in phosphorus
With around 105 mg or 10% DV of phosphorus per ounce, feta cheese is a good source of this mineral. Phosphorus works with calcium to help strengthen bones and teeth. It is also involved in energy production, muscle contractions and balance of body fluids.
Contains vitamin B12
Feta provides about 15% of the daily value for vitamin B12 in a 1 ounce serving. Vitamin B12 aids in red blood cell formation, neurological function and DNA synthesis. Vitamin B12 deficiency can cause anemia and nerve damage.
Rich in fat-soluble vitamins
As a dairy product, feta cheese contains fat-soluble vitamins like vitamin A, vitamin D, vitamin E and vitamin K. These vitamins require dietary fat for absorption and support vision, bone health and blood clotting.
Nutritional profile of pasta
Pasta is made from semolina or durum wheat flour mixed with water and sometimes eggs. Here is an overview of the key nutrients in pasta:
High in carbohydrates
Cooked pasta is rich in carbohydrates, providing about 30 grams per cup. Carbs are the main source of energy for the body and brain. The complex carbs in pasta break down slowly, helping sustain energy.
Contains plant-based protein
A cup of cooked pasta offers around 5-7 grams of plant-based protein. Protein is essential for building muscle mass, supporting the immune system and aiding tissue repair.
Good source of B vitamins
Pasta provides a range of B vitamins including thiamin, riboflavin, niacin, folate and pantothenic acid. These B vitamins help convert food into energy, form red blood cells and support neurological function.
High in iron
One cup of enriched pasta offers about 10% of the daily value for iron. Iron enables red blood cells to carry oxygen throughout the body for energy production. Iron deficiency can lead to anemia.
Contains magnesium and zinc
Pasta offers some magnesium and zinc, providing around 10% DV of these minerals per serving. Magnesium aids bone health while zinc supports immune function and cell growth.
Top health benefits of feta pasta
Combining feta cheese with pasta offers a nutritional power duo. Here are some of the top health benefits this dish provides:
1. High in protein
The protein from the feta cheese and pasta makes feta pasta a high protein meal. Consuming adequate protein promotes muscle growth, helps maintain a healthy weight and reduces appetite.
2. Rich in calcium for strong bones
The high calcium content from the feta cheese improves bone density and reduces the risk of osteoporosis. The small amount of calcium provided by the pasta further boosts the total calcium content.
3. Contains probiotics
Feta cheese is often made with active cultures like Lactobacillus bacteria. These probiotics support digestive and immune system health. Consuming probiotic-rich foods like feta may enhance gut health.
4. Provides several B vitamins
This dish offers a spectrum of B vitamins that help cells produce energy, transport oxygen and maintain healthy nerves. Adequate B vitamin intake can boost mood, reduce stress and prevent anemia.
5. Offers magnesium for bone strength
The magnesium in pasta works with the calcium from feta cheese to build strong bones and prevent bone loss and fractures. Magnesium also helps regulate blood pressure.
6. Contains iron to prevent anemia
Pairing iron-rich pasta with protein in feta is a smart way to boost iron absorption. Sufficient iron intake decreases the risk of iron deficiency anemia.
7. May support heart health
Some research shows dairy foods like feta cheese may help improve cholesterol levels and lower blood pressure, supporting cardiovascular health.
Healthy feta pasta recipe ideas
There are endless tasty ways to make healthy feta pasta dishes at home. Here are a few recipe ideas:
Greek feta pasta
Sauté onions and garlic in olive oil. Toss with whole wheat pasta, feta cheese, tomatoes, spinach, olives, oregano and basil.
Baked feta pasta
Mix pasta with feta, mozzarella, Parmesan, tomato sauce and seasonings. Transfer to a baking dish, top with breadcrumbs and bake.
Feta spinach pasta
Cook pasta. In a pan, wilt spinach in olive oil with garlic. Toss pasta with spinach, feta, lemon juice, pine nuts and black pepper.
Feta pasta salad
Blend pasta with feta, chopped tomatoes, cucumber, red onion, bell pepper, olives, olive oil, oregano, salt and pepper.
Creamy feta pasta
Make an easy creamy feta sauce by blending feta, olive oil, milk, garlic, lemon and herbs. Toss with hot pasta.
Tips for making healthy feta pasta
Here are some tips for boosting nutrition when making feta pasta at home:
– Use whole grain or vegetable-based pastas which are higher in fiber and nutrients than plain white pasta. Try pasta made from whole wheat, lentils or chickpeas.
– Load up on vegetables like spinach, tomatoes, broccoli and onions to increase the vitamin, mineral and antioxidant content.
– Choose low-sodium feta and add herbs and spices like oregano, basil and garlic to boost flavor instead of salt.
– Use healthy oils like olive oil or avocado oil instead of butter or heavy cream-based sauces.
– Add walnuts or pine nuts for an extra dose of plant-based protein and healthy fats.
– Select reduced-fat or part-skim versions of high-fat cheeses like mozzarella or ricotta to lighten up recipes.
– Finish with a squeeze of lemon or splash of vinegar to brighten up the flavors.
Potential downsides
While feta pasta can be a nutritious choice, there are a few potential downsides to keep in mind:
– Pasta is high in carbs, so large portion sizes can spike blood sugar levels. Control portions and pair with protein and healthy fats.
– Full-fat feta and pasta made with refined wheat flour are higher in calories and less nutritious. Opt for reduced-fat feta and whole grain pasta varieties.
– Some people need to limit sodium, cholesterol or saturated fat intake due to health conditions. Check labels and select low-sodium feta to control sodium.
– Dairy can cause digestive issues for those with lactose intolerance or milk allergies. Try using a non-dairy feta made from nuts or coconut.
Conclusion
Feta pasta makes for a satisfying and nutritious meal. The protein, calcium and probiotics in feta cheese complement the carbohydrates, B vitamins and minerals found in pasta. Together, they offer a host of benefits including improved bone health, more energy, healthier digestion and better heart health.
Whip up homemade feta pasta recipes using whole grain pastas, plenty of veggies and healthy oils for maximum nutrition. Be mindful of portion sizes and downsides like sodium content if you have dietary restrictions. Overall, when prepared with care, feta pasta can be a tasty way to boost your nutrient intake.