Lately, a buddy was telling me about her sister’s strict coaching routine for the New York Metropolis Marathon, which included voluntarily consuming cottage cheese as a snack. My buddy and I each agreed this was far past something we’d be prepared to do within the identify of health.
As a meals author, I do know all the advantages of cottage cheese—and even methods to make the stuff extra palatable. And as somebody who has not too long ago been hitting the health club fairly laborious, I welcome a brand new approach to get my physique the muscle-building protein it wants. However whereas cottage cheese has a longstanding—and well-deserved—fame as one of many healthiest types of dairy you’ll be able to eat, there may be another with lots of the similar dietary advantages, and, in my view, much more attraction within the taste division: ricotta cheese.
If you happen to, like me, had been launched to ricotta cheese because the filling in a cannoli or stuffed shells, you may be stunned to listen to it known as a well being meals. However in the event you do a head-to-head comparability, you’ll see that ricotta cheese can be utilized in lots of the similar methods as cottage cheese and presents lots of the similar advantages—plus some bonus ones.
What Is Ricotta Cheese?
Ricotta is a recent, gentle cheese that may be comprised of the milk of sheep, goats, cows and even water buffalos. Its defining attribute is that it’s comprised of whey, a liquid left over in different cheese-making processes. The whey, which was boiled throughout the cheese-making course of, is boiled once more and strained to make a gentle, spreadable cheese, which is how ricotta, a derivation of the Italian phrase for “recooked,” received its identify.
Ricotta has a smoother, creamier texture and fewer salt than cottage cheese, which is comprised of curds (cheese solids) somewhat than whey. Ricotta is increased in energy due to its increased fats content material: a half-cup serving of whole-milk ricotta has round 200 energy and 14 grams of fats (9 of that are saturated) in comparison with cottage cheese’s 110 energy and 5 grams of fats. However they’ve comparable quantities of protein, with 10 grams for ricotta versus 12.5 grams for cottage cheese. Ricotta additionally has considerably much less sodium, fewer sugars and extra calcium than cottage cheese.
You possibly can knock down the fats and energy considerably by choosing part-skim or fat-free ricotta, though the latter sacrifices protein. I’ve personally been on the whole-fat bandwagon for years, and now vitamin science is backing me up with findings that hyperlink whole-milk dairy to decrease physique weight, presumably as a result of the extra fats helps maintain you full longer.
Basically, I attempt to be aware of saturated fats in my food plan as a result of my father died of coronary heart illness pretty younger, however rising analysis additionally signifies that full-fat dairy could not negatively affect cardiovascular well being as beforehand thought. As a result of I don’t get lots of saturated fats elsewhere in my food plan, I go for whole-milk or reduced-fat dairy more often than not and by no means go fat-free.
In contrast with different high-protein snacks like peanut butter or hard-boiled eggs, ricotta really is available in barely decrease in saturated fats, as properly. And in my view, ricotta cheese is totally scrumptious and versatile within the kitchen.
Learn how to Eat Ricotta Cheese
Granted, lots of the recipes you’ll discover for ricotta cheese are desserts, however there are some wholesome, balanced methods to take pleasure in this high-protein meals. My go-to for a quick, low-sugar, low-carb snack is a scoop of whole-milk ricotta cheese with some mini darkish chocolate chips. It’s like cannoli filling with out the added sugar, and it’s very satisfying.
Ricotta is such a flexible meals that it lends itself to savory makes use of as properly. Unfold it on toast or use it in a vegetable frittata within the morning for a high-protein approach to begin your day, which might have advantages for bodily and psychological well being, growing satiety and enhancing psychological operate.
On condition that it originated in Sicily, ricotta cheese pairs properly with Italian flavors, so it’s a good way to spice up the protein and add creamy goodness to pizza and pasta. You can even use it just about wherever you’d use yogurt for a less-tangy protein kick: smoothies, parfaits, dips. You possibly can whip it for a good smoother texture, or you’ll be able to bake it—as a result of ricotta cheese tastes equally good sizzling or chilly.
The Backside Line
If you happen to’ve been avoiding ricotta cheese since you assume it doesn’t match right into a nutritious diet, rethink. This creamy, low-sugar, low-sodium cheese is a superb supply of protein, calcium and different vitamins. It suits right into a low-carb food plan and can be utilized in so some ways. Begin experimenting and also you’re certain to find one or two you’ll be able to’t reside with out.
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