13 September, 2024

5 Easy Ways to Incorporate Dairy Into Your Healthy Eating Habits

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Dairy is an integral part of a balanced diet, providing essential nutrients like calcium, protein, and vitamins A and D. Unfortunately, many people think of dairy as unhealthy and try their best to avoid it. But with a few simple changes to your diet, you can incorporate dairy into a healthy eating plan.

Here are several ways you can add dairy to your diet:

1. Eat yoghurt for breakfast

Yoghurt is the perfect choice for a nutritious and delicious breakfast. This snack is packed with protein, calcium, and probiotics to help keep your gut healthy. Not to mention, yoghurt is quick and easy to prepare. All you need is a few simple ingredients to start your day right!

You can top your yoghurt with fresh fruit, nuts or granola can for added flavor and nutrition. If you’re looking for a sweet treat, you can add some honey or agave nectar.

2. Use cottage cheese in salads

Cottage cheese is a low-fat, high-protein dairy product that is known for its versatility. You can mix it with anything to create a healthy salad. Not only is cottage cheese low in fat and high in protein, but it is also creamy and mild, which can easily be incorporated into salads, dips, and more.

You can mix cottage cheese in salads with other veggies, fruits, and nuts to create a nutritious, delicious salad. For a heartier salad, mix cottage cheese with roasted vegetables, quinoa, and nuts for a delicious, protein-packed meal.

3. Add milk to your smoothies

Milk is an excellent source of anything and everything that your body needs to be healthy. Adding milk to your smoothies, for example, is an easy way to increase your daily dairy intake and ensure you get all the essential nutrients you need to stay healthy.

Be mindful of the kind of milk you use. Whole milk is usually the best choice as it contains more fat and calories than skim milk, making it more filling and satisfying. However, if you’re trying to cut back on calories or fat, you can opt for skim or low-fat milk instead.

4. Make a dairy-based soup

Dairy-based soups are easy to make and are versatile in their ingredients. Not only are they a great source of protein, but they also provide essential vitamins and minerals. Whether you choose a creamy soup like potato leek soup or a broth-based dish like chicken noodle soup, you can be sure that you are getting plenty of essential nutrients from dairy-based ingredients.

When it comes to ingredients, the possibilities for making a dairy-based soup are endless. Take your pick from milk, cream, yoghurt, cheese, and butter, just to name a few. Each of these adds a unique flavor to the soup and a wealth of nutrients.

5. Treat cheese as a healthy snack

Cheese can be a great, healthy snack that is loved by many people. Besides being rich in protein and calcium, it provides essential minerals and vitamins like zinc, phosphorus, and vitamin A. In addition, eating cheese in moderation can help you meet your dietary needs while providing a delicious snack.

The best part is that cheese can be used in various dishes like salads and sandwiches. It can be served on its own as part of a cheese platter or added to a variety of dishes, such as salads and sandwiches, or even as the main ingredient in a savory casserole.

Get your daily dose of dairy with Baladna

Incorporating dairy into healthy eating habits is an easy and delicious way to improve overall health. Dairy products are a great source of many essential nutrients, including calcium, protein, and B vitamins. Eating dairy, along with a proper diet, can help your body maintain strong bones and teeth, as well as help keep your skin healthy.

Baladna takes pride in being a trusted dairy and beverage company in Qatar. From cheddar cheese to fresh milk, we have everything you need to satisfy your dairy needs. Contact us for more information about our dairy products.

04 February, 2025

Does Dairy Cause Inflammation? Here's An Overview

Dairy has been a staple in the American diet for decades. It is a significant source of calcium, vitamin D, and other critical nutrients for bone health. However, there is a potential link between dairy consumption and chronic inflammation. The latter may lead to numerous health problems like diabetes, heart disease, and cancer. So, does dairy cause inflammation? Let's talk about it.The case against dairyA main argument against dairy is that it contains a protein called casein, which some people may be allergic to or intolerant to. Casein makes up about 80% of the protein in cow's milk and is also found in other dairy products like cheese and yoghurt. When exposed to casein, the body can trigger an immune response that leads to inflammation. This reaction is more common in people with dairy allergies or intolerances.Another potential cause of inflammation is the saturated fat content in dairy. Saturated fats have been connected to heart disease and other cardiovascular issues. One study suggests that a high intake of saturated fat can trigger inflammation. Dairy products like butter, cheese, and whole milk are high in saturated fat, which could be problematic.The case for dairyDespite the concerns about dairy, many health experts still recommend it as part of a healthy diet. Dairy is an excellent source of calcium, which is essential for bone health. It also contains other nutrients like vitamin D, potassium, and magnesium. All of these nutrients are necessary for overall health and well-being.Furthermore, some studies suggest that dairy may have anti-inflammatory effects. For example, a study found that dairy consumption was linked to lower levels of C-reactive protein (CRP), a good indicator of inflammation. According to another published article, consuming dairy products regularly, such as yoghurt and milk, was associated with a lower risk of developing type 2 diabetes.So, what's the verdict?While some studies suggest that dairy is a potential cause of inflammation, others suggest it may have anti-inflammatory effects. It's also worth noting that not everyone reacts to dairy similarly. Some people may be more sensitive to casein or saturated fat than others.The best approach is to listen to your body. If you notice that consuming dairy products causes discomfort or inflammation, it may be worth cutting back or eliminating them from your diet. On the other hand, if you tolerate dairy well and enjoy it as part of a balanced diet, there's no need to cut it out.The quality of the dairy products you consume is also worth considering. Opt for high-quality, organic dairy products whenever possible. Organic dairy products come from cows not treated with antibiotics or hormones and not fed with pesticides and other harmful chemicals. This means their milk and dairy products are of higher quality and contain fewer toxic substances that could trigger inflammation.Final Thoughts The relationship between dairy and inflammation is not clear-cut and varies from person to person. Observe how your body reacts to dairy and make choices based on your needs and preferences. Choosing high-quality, organic dairy products can also help reduce the potential for inflammation. A balanced, nutritious diet is vital to overall health and well-being. If you have concerns about dairy and inflammation, speaking with a registered dietitian or healthcare provider is always a good idea.Baladna takes pride in being the best dairy and beverage company in Qatar. We offer a wide selection of high-quality, organic dairy products, including milk, yoghurt, laban, cheese, and more. Order Baladna products to enjoy the benefits of organic dairy!

16 January, 2023

All You Need to Know About Feta: Ways to Eat & Store It

Cheese is a versatile and beloved food enjoyed in many cuisines worldwide. It can be used in various dishes, such as sandwiches or grated over pasta, or eaten alone with crackers. Still, not all cheeses are created equal, and feta cheese is a prime example!Feta cheese hails from Greece and is a crumbly, salty cheese made from sheep's milk or a combination of sheep's and goat's milk. With its unique tangy taste, it is a popular ingredient in Mediterranean cuisine, where it's often paired with olives, cucumbers, tomatoes, and other vegetables. Unlike other cheeses, feta cheese requires specific handling and storage to maintain its distinctive flavor and texture. Unfortunately, few people know how to properly store and serve feta cheese, so we're here to help. How Feta Cheese Is Made Feta cheese is a unique and beloved cheese that originates from Greece. It's made by combining sheep's or goat's milk with rennet and salt. The rennet enzyme helps solidify the milk, forming a curd, which is then cut into small pieces and left to drain. After that, the cheese is placed in a brine solution that preserves it and gives it its signature salty taste.Typically, feta cheese is ready to be eaten after a few days, but some varieties are aged for several months. Aging gives the cheese a firmer texture and a more complex flavor. During this time, the cheese is stored in a brine solution and regularly turned to ensure even distribution of flavors. Storing Feta Cheese For maximum freshness; Feta cheese should be stored in the fridge in an airtight container, with the brine being changed every few days. If you're not going to eat it within a few days, put it in the freezer for longer-term storage, where it can last for up to 6 months. This also goes for cooked feta dishes, like pasta or salads, which will stay good for up to 5 days. Pairing Feta with FoodFeta cheese is a versatile ingredient that can improve many recipes' flavors. It can be included in many dishes, including salads, sandwiches, and wraps. Also, it goes well with veggies like onions, cucumbers, and tomatoes. Feta mixes superbly with ricotta and mozzarella, among other cheeses. Although feta's sour flavor may not be the best complement for fruit, watermelon, cantaloupe, and honeydew pair nicely with it. Furthermore, feta goes well with many sauces and can be added as a topping to pizza or spaghetti.Things to Avoid When Serving FetaWhen serving feta cheese, there are certain things you should never do. These include:1. Serve Spoiled Feta Serving rotten feta cheese is a major no-no, which should go without saying. Feta cheese needs to be kept in brine to stay fresh and prevent rotting. It will spoil and need to be thrown away if kept out of the fridge for an extended period of time. Make sure you only provide the freshest feta cheese to satisfy your guests' taste buds. 2. Cut Feta with Your Hands It is advised to use a knife rather than your hands to cut or cube the feta cheese to reduce any potential danger of bacterial contamination. This straightforward advice will guarantee accurate portioning and assist in preserving the cheese's quality and freshness.3. Avoid Serving Feta at the End of the Meal Feta cheese etiquette dictates that it should not be served at the end of the meal. Feta is a strong-flavored cheese, and its taste can be overpowering if served after other dishes. Because of this, it should be served alongside other dishes or as an appetizer.Is your feta knowledge betta now? Feta is a delicious cheese that can be enjoyed in a variety of different ways. While typically served as an appetizer, it can also be eaten with other dishes. When eating feta, one must be mindful of feta cheese etiquette to enjoy it to the fullest.If you’re looking for the best feta cheese, Baladna has what you need! We offer selections made with the finest quality ingredients, all for affordable prices. Visit our website today and take your pick!

26 August, 2025

Mila’s Weekly Routine Tracker

Keep mornings and evenings on track with Mila’s weekly routine chart. Kids can write down their tasks, check them off each day, and celebrate their progress. It’s a fun way to build healthy habits and stay motivated all week long

11 September, 2024

5 Pineapple Juice Benefits You Probably Didn’t Know

Pineapple is a tropical fruit packed with vitamins, minerals, and other nutrients. Its juice is a refreshing drink that many people around the world love. While most people know that pineapple juice is a good source of vitamin C, there are many other benefits that most people are unaware of. Here are a few of them: It boosts immunityPineapple juice is a great source of Vitamin C, which is essential for boosting the immune system. One cup contains about 80 percent of the recommended daily intake of vitamin C, which helps speed up the production of white blood cells. In turn, these cells fight off infections and diseases. Pineapple juice also contains bromelain, an enzyme effective in reducing the symptoms of respiratory infections such as sinusitis and bronchitis.It promotes digestionThis refreshing beverage contains bromelain, an enzyme that helps break down digestive system proteins. This enzyme helps promote digestion and reduce inflammation in the gut. It also contains fiber, which helps promote regular bowel movements and prevent constipation. Drinking a glass before each meal can help improve digestion and reduce bloating.It reduces inflammationBromelain doesn't just break down proteins in the digestive system; it's also an enzyme that has anti-inflammatory properties. This enzyme effectively reduces inflammation in the body, especially in the joints. Studies have shown that bromelain can help reduce the symptoms of osteoarthritis and rheumatoid arthritis.Helps in weight lossPineapple pulp (and its juice) is low in calories and fiber, making it an excellent choice for people trying to lose weight. Consuming a glass before a meal can help curb appetite and prevent overeating. Pineapple juice's special enzyme called bromelain is known to effectively break down fats in the body, promoting weight loss and reducing body fat.Improves skin healthThis delicious drink is rich in vitamin C, essential for healthy skin, per Oregon State University. This vitamin helps promote collagen production, which is vital for maintaining skin elasticity and preventing wrinkles. It also contains antioxidants, which help protect the skin from damage caused by free radicals. Also, drinking this juice regularly can help improve skin health and prevent the signs of aging.In closingJuice from pineapple is a delicious and healthy drink that offers many benefits for our health. It is a potent source of vitamin C, bromelain, fiber, and antioxidants, all contributing to its health-promoting properties. This versatile drink can improve our overall health and well-being, from boosting immunity and promoting digestion to reducing inflammation and aiding in weight loss. So the next time you want a refreshing drink, consider reaching for a glass of this beverage to reap its benefits. And make sure to choose a trusted brand like Baladna to ensure you’re sipping on quality. Baladna is dedicated to delivering genuine, nourishing, and superior dairy products and beverages like pineapple juice. We aim to promote the well-being of our consumers by offering them natural, wholesome, and delectable food and beverage options while also being the most trusted brand for nutritional foods and healthy drinks in Qatar.