An Introduction To Halloumi

Halloumi is a firm, slightly springy white cheese from Cyprus, traditionally made with sheeps’ milk, although these days mass-produced varieties often use cows’ milk.

In texture, halloumi is similar to a firm mozzarella, making it a popular ingredient in Middle Eastern cooking. Unlike mozzarella, however, it has a strong salty flavour, particularly when preserved in brine.

Availability
In good supermarkets and speciality stores.

Choose the best
Cut into slices - the halloumi should 'squeak' as it is cut into.

Buyer's guide
The best halloumi is made from sheeps’ milk, and will come from Cyprus, although these days you can even find varieties made in Britain!

Storage
Halloumi will keep in the fridge for many months if left in its original packaging, complete with brine or whey. Once opened, submerge in salt water and refrigerate.

Preparation
In the Middle East, halloumi is usually fried or grilled to take advantage of its high melting point. Although halloumi can be eaten straight from the packet, some chefs recommend soaking it in buttermilk for a day or two before preparing, to give it a richer, less salty flavour.

Some facts about Halloumi
1. Rich in bone-friendly calcium
Halloumi, like other dairy foods, is rich in calcium, a mineral we need for muscle and nerve function as well as strong healthy bones and teeth. A portion (80g) supplies a significant contribution towards your daily calcium needs, something which is of important for all life-stages.

2. A useful source of protein
Protein is essential for good health with muscle, skin and blood all formed from this essential macronutrient, we need adequate amounts in our diet for cells and tissues to grow, develop and repair.

3. May reduce the risk of type 2 diabetes
Interestingly a study suggests that regularly eating full fat dairy during adolescence may reduce the risk of diabetes and insulin resistance in later life. The exact mechanisms for this are not fully understood but may, in part, be thanks to the high levels of protein and fat which slows digestion and helps stabilise blood sugar levels.

4. May keep you fuller for longer
Being rich in protein and fat and full on flavour, cheese like halloumi helps to keep us fuller and more satisfied for longer. The punchy flavours of halloumi mean you don’t need to use very much to achieve a flavour-packed dish.

5. A useful meat replacement
Being high in protein, halloumi makes a valuable dietary inclusion, especially for those following a lacto-vegetarian diet. Although, be aware not all halloumi cheese is vegetarian-friendly some are produced using animal-derived rennet, so check labels. The texture and cooking properties of halloumi, also make it an easy way to replace meat in dishes such as burgers and kebabs.

Is halloumi safe for everyone?
Being a dairy product those allergic or intolerant of milk should avoid halloumi; it is also not suitable for vegans, Nutritionally, there isn’t a great deal of difference between different types of halloumi. If you are sensitive to lactose, you may find sheep or goat’s halloumi easier to digest – speak to your GP or dietitian if you’re concerned about food allergies or intolerances.

Halloumi is high in salt so if you’ve been advised to watch your salt intake it may not be the best option for you. Some supermarkets offer a ‘light halloumi’ which has a reduced total fat content, but the saturated fat and salt levels may still be high. It’s always worth checking labels for the nutrition information so you can make an informed choice.
More about Halloumi here and here

Look out for my weekend post when I will share some Halloumi recipes. 

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You will find a variety of articles and recipe ideas within this blog, and not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. Any allergies, or underlying health issues must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan