By Laura Y. Porras, Dietetics Student, University of Florida
Reviewed by Laura Acosta, MS, RD, CSSD, LD/N, Department of Food Science and Human Nutrition, University of Florida
National Grilled Cheese Sandwich Day is this Sunday, the 12th! Get ready to say “cheese”for a family selfie, because…
It’s a family tradition
The history of the grilled cheese sandwich dates back to the 1920s, when American cheese and sliced bread gained widespread popularity here in the U.S. It was economical and easy to slap a slice of cheese between two pieces of bread, grill it up, and voila!… a hearty meal on the table in minutes. In fact, grilled cheese became a staple for U.S. Navy soldiers during World War II, and was later introduced to school cafeterias and other food service institutions. Today, it is common to see this sandwich on restaurant menus around the world.
Perhaps most importantly , there’s something so charming and cozy about bringing loved ones together around the table to enjoy the warm, buttery, deliciousness of homemade grilled cheese sandwiches. They’re the perfect excuse to get the family together anytime during a busy week.
It’s easy to make
All you need is bread, cheese, a smear of butter, and a skillet, and you’re ready to grill! Because of their simplicity, grilled cheese sandwiches are an especially attractive option for nights when time is short or money is limited.
It’s healthy… (or at least it can be!)
Remember, you’re not limited to plastic-wrapped American cheese and white toast. Today, there is a seemingly infinite array of healthy options to choose from when making grilled cheese. Here are some ways to improve the “health quotient” of your grilled cheese.
Use whole grain bread.
The USDA Dietary Guidelines recommend that at least half of the grains we consume should be whole grains. There is ample scientific evidence to suggest that eating whole grains can help to ward off cancer, heart disease, obesity, and diabetes. Whole grains are also rich in vitamins, minerals, and other compounds that protect against chronic disease.
Use reduced-fat cheeses.
The USDA’s MyPlate website recommends that the average adult consume about three cups of dairy each day, and cheese can certainly count toward that quota. In fact, just 1½ ounces of hard cheese (such as cheddar, mozzarella, Swiss, or Parmesan) is roughly equivalent to one cup of milk. Cheese is rich in protein, vitamin A, and the minerals calcium, phosphorus, and zinc. Since it can also be high in fat, opt for a reduced-fat version, or consider trying a naturally lower fat variety, such as Swiss.
Get creative!
The possibilities for culinary creativity are endless with these cheesy treats. Try adding lean deli meats, condiments, fresh vegetables or fruit, and your favorite seasonings. Or try mixing your favorite cheeses together for deliciously unique textures and flavors. Check out these recipes!
Red, White and Green Grilled Cheese
Grilled Cheese and Pear Sandwich
Grilled Cheese and Swiss Chard Sandwich
It’s fun for the kids
There’s something about a good old-fashioned grilled cheese sandwich that’s inherently exciting for children. Somehow the smooth cheesiness resting between two crunchy bookends just feels like a synonym for fun. Get them involved in making their own sandwiches, and the fun factor goes up even more! Let them help select the cheese and pile on a mountain of colorful vegetables, for a personalized creation all their own. Then, for the finishing touch, cut the sandwiches into fun shapes using large cookie cutters.
Last but not least…
Be sure to share your favorite grilled cheese recipes in the comments below, and let us know how you’re celebrating National Grilled Cheese Sandwich Day. And don’t forget the family selfie! Say “cheese” and post your photo on our Facebook page with the hashtag: #grilledcheesesandwich. We can’t wait to see what you come up with!
(Photo credit: epic grilled cheese sandwich time! [1206] by Brian J. Matis. CC BY 2.0. Cropped.)
Further Reading:
My Plate Foods to Increase: Whole Grains
Cheese and Healthy Eating (from the National Dairy Council)
References:
Slavin, J. (2003). Why whole grains are protective: Biological mechanisms. Proceedings of the Nutrition Society, 62, pp 129-134. doi:10.1079/PNS2002221.
Olson, R. D., Casavale, K. O., Rihane, C. I., Bowman, S. A. (March 3, 2014). National Dairy Council. 2015 Dietary Guidelines Advisory Committee. Retrieved from http://www.nationaldairycouncil.org/SiteCollectionDocuments/publiccomments/NDC%20DGAC%20Comments%20Diet%20Modeling%20FINAL%20%202%2028%2014.pdf
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