Does ricotta make you fat or can it be integrated into your diet? Some nutritional advice.
There are many solutions to lose weight, but the most effective is to adopt healthy daily practices, at the table and in everyday activities. Today we will talk about ricotta and how it can be integrated into diets, but there are many other foods that help not to accumulate excess weight. Are you about to follow a new diet? Watch the video and find out all about the rice-based, detox and slimming diet.
Ricotta: few calories, but a lot of satisfaction!
Ricotta is very popular in our country because it is synonymous with a lot of taste, high digestibility and few calories. Perfect for those who follow a strict diet and want to keep fit, ricotta is easily found in many delicious recipes. The important thing is not to exceed in quantities and to choose the right variety. The premises seem excellent, but there is still someone who still wonders if ricotta makes you fat or not. Let's try to clarify this doubt!
As a dairy product it is extremely versatile and due to its excellent nutritional properties it adapts well to diets of all ages, even if they are low-calorie. And let's face it, the ricotta is really good!
It may be that it comes directly from the milk of cows and goats or it may be that it reminds us of our childhood.
It is obtained by heating the whey left over from the processing of cheeses, so it is not produced from the curd and is not considered as cheese. The cooking temperatures are very high, between 75 ° and 95 °, when the milk proteins coagulate, bringing out the characteristic flakes.
During the ricotta processing process, the typical fats of cheeses are eliminated and remain in the rennet without affecting the whey, which is rich in proteins, vitamins and mineral salts. Precious for our health! In fact, therefore, ricotta is a low-fat dairy product and can be included in dietary diets.
Nutritional properties of cottage cheese
There are different varieties of ricotta, and each of them has specific characteristics and different number of calories. The 100g cow's milk ricotta is very digestible and nutritious and contains about 145 kcal, of which 98 are fat (10% fat), 35 are protein and about 13 are carbohydrate calories.
On the other hand, sheep and goat ricotta is tastier and contains 15% fat with an inevitable increase in calories. The one coming from buffalo milk is fatter and not recommended for diets, because there are 220 kcal per 100gr.
But the "richest" fat of all is the dry or seasoned ricotta, very caloric (about 350kcal per 100g of product) and determined by a "high presence of salt.
If you prefer lighter varieties such as cow and sheep, there is no reason not to include this food in your diet. Ricotta is extremely rich in nutrients and beneficial: 75% water, about 9 grams of protein, amino acids, saturated fatty acids, soluble sugars, sodium, potassium, iron and obviously a lot of calcium (295 mg per 100 grams). We can also count a good presence of phosphorus (up to 237 mg per 100 grams), magnesium, selenium and vitamins of groups A, C, E and D.
When you decide to take some ricotta we help our immune system, we supply the right amount of Omega3, we support our heart and we get full quickly! This is true when you are in good health and do not suffer from particular lactose intolerances or cholesterol; in these cases ask your doctor for advice.
How much cottage cheese to eat on a diet?
As with all things, one must not exceed in quantity. Even if for nutritionists cow's milk ricotta is the noblest of dairy products, it must never be abused: the recommended dose, even for those on a strict diet, is about 2-3 times a week. A 150g ricotta has the same protein and fat as two eggs, and is the standard portion to refer to. The doses are to be calibrated on your body size, age, habits ... but in general you can rest assured with a couple of portions a week.
It is able to give energy and nourishment without weighing it down, so you can try it at breakfast and during meals. Have you ever tasted a slice of bread with ricotta and cherry tomatoes from the garden as soon as you got up? A real energizing delight that helps you start the day on the right foot! Especially when it is very hot outside.
Try it even before doing sports, you will not have a full stomach and you will still have full of nutrients to dedicate yourself to training.
Ricotta does not have super powers and does not make you lose weight, but it certainly does not make you fat as long as you moderate the portions and choose the right varieties that help you stay fit.
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Varieties of ricotta, which one to stay fit?
Cow ricotta is the lightest and is the ideal ally for those on a diet. We tend to prefer it over other types because it is very lean, even better if you buy the organic and fresh one.
It is perfect for seasoning pasta, as long as it is intended as a single dish; or you could use its flakes to enrich summer salads.
Never season it too much, otherwise you defeat your goal of losing weight. Finally, combine it with light and balanced foods, so you will be able to have the right mix of nutrients.
A "fundamental precaution, at the supermarket take a moment to read the label": it must not be written with the addition of milk or cream, sometimes used to soften the ricotta and enrich it with flavor, which however increases its intake. caloric. So no ricotta with additions and when possible no industrial products.
Ricotta in the kitchen, ideas for summer recipes
As such a formidable food, ricotta could not miss on our tables. Here are a couple of light ricotta-based recipes to stay fit:
Courgette and ricotta meatballs cooked in the oven (8 people)
- 2 medium zucchini
- 250 g of fresh ricotta Well drained
- 1 egg
- 3 Spoons of grated cheese
- 2 Spoons of breadcrumbs More to taste for breading
- q.s. Black pepper powder
- 2 basil leaves
- 2 parsley stalks
- q.s. Extra virgin olive oil
Instructions Cut the ends of the courgettes and grate them with a grater with large holes; in a separate bowl pour the drained ricotta. Add the egg and mix the ingredients perfectly. If there is any moisture left in the dough, add breadcrumbs. Season with black pepper to taste and add the cheese, stirring again and adding the breadcrumbs. Finish with basil or parsley and start to form the balls, passing them in the breadcrumbs and breading. Place the meatballs on a baking paper and drizzle with a drizzle of oil. Cooking: in a preheated oven at 180 ° for 30 minutes, taking care to turn them halfway through cooking.
Crepes with salmon and ricotta (6 people)
- Eggs 2
- Flour type 0 180 g
- Milk 480 ml
- Salt As required
- Butter 50 g
- Smoked salmon 200 g
- Fresh ricotta 400 g
- Fresh parsley 1 sprig
- 4 tbsp grated Parmesan
- Pepper Just enough
Instructions
Start with the batter: combine eggs, flour, salt and 400ml milk. Mix with a whisk until smooth. Then grease the pan with butter, blotting the excess with paper towels. Cook each side until the crepes are cooked through, until all the mixture is used up. For the filling: cut the smoked salmon into thin strips and place in a bowl with the fresh ricotta. Stir with a fork and add the finely chopped parsley, 2 tablespoons of Parmesan, the remaining milk and pepper. Mix everything until you get a smooth and soft cream; add milk as needed.
Pour a spoonful of filling on half of each crepe, fold it in half and on itself again; finish like this until all the ingredients are finished. continue with this procedure until all ingredients are used up. Cooking: au gratin with the Parmesan cheese, sprinkling it in the oven preheated to 200 ° C, for about 10 minutes, or until the crepes are au gratin.
