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cheese cubes dairy food ingredient white protein calcium appetizer snack healthy breakfast lunch dinner salad sandwich pizza pasta casserole soup stew chili quiche frittata omelet scramble poached fried baked grilled roasted smoked cured aged fermented coagulated pressed ripened mold bacteria yeast enzyme rennet acid salt brine whey curd casein lactose fat protein calcium phosphorus zinc vitamin A vitamin B12 riboflavin niacin pantothenic acid vitamin B6 folate choline biotin vitamin C vitamin E vitamin K