Ricotta cheese comes in many varieties—made from cow, sheep, goat, or buffalo milk, and available in salted, baked, or smoked versions. Not only is it delicious and versatile, but it’s also an underrated healthy food. Nutritionally, ricotta stands out as one of the healthiest cheeses, comparable to protein-packed cottage cheese.

### What is ricotta?
Technically, ricotta isn’t a cheese—it’s a dairy byproduct made from whey, the liquid leftover from cheese production. The whey is heated and acid is added, causing flakes to form. These flakes become ricotta, which has a mild, creamy taste.

### Why is ricotta healthy?
According to the British Heart Foundation, ricotta is low in salt and fat, with only 10% fat (6% saturated). Its protein content varies depending on the milk used:
– Whole milk ricotta: 7–8g per 100g
– Semi-skimmed ricotta: 8–9g per 100g
– Low-fat or fat-free ricotta: 10–11g per 100g

Ricotta is also rich in vitamins and minerals, including calcium and vitamin K, which support bone health and blood clotting.

### Benefits of ricotta:
– Easy to digest
– Low glycemic index (won’t spike blood sugar)
– Lower in fat than cheeses like feta or mozzarella
– Low in calories (140 per 100g)
– High in protein for muscle recovery
– Supports bone health with calcium and vitamin K
– Contains vitamin B12 for metabolism and nerve function
– Keeps you full due to its protein content
– Helps regulate blood pressure with whey protein and phosphorus

### Who should avoid ricotta?
Unless advised otherwise by a doctor, only those with lactose intolerance should avoid ricotta, as it still contains lactose.

### 6 Ways to Enjoy Ricotta:
1. Top fresh ricotta with berries, fruit, and nuts for a protein-rich breakfast.
2. Mix with oats and milk/water for overnight oats—add fruit and coconut in the morning.
3. Drizzle with honey or maple syrup and cinnamon for a simple dessert.
4. Blend with cocoa and dates for a protein mousse.
5. Spread on sourdough or rice cakes with olive oil, salt, pepper, and cherry tomatoes.
6. Use in pasta sauces, like the recipe below.

### Ricotta & Sun-Dried Tomato Pasta (Serves 2)
Ingredients:
– 200g pasta (preferably whole wheat)
– 150g fresh ricotta
– ½ cup chopped sun-dried tomatoes
– Handful of walnuts
– 6–7 Taggiasca olives
– Fresh basil, chopped
– Salt & pepper to taste
– Optional: Parmesan

Method:
1. Blend ricotta with a tablespoon of warm water, walnuts, olives, and basil (reserve some tomatoes and basil for garnish).
2. Cook pasta al dente, reserving some pasta water.
3. Toss pasta with the ricotta mixture, adding reserved pasta water if needed.
4. Stir in sun-dried tomatoes and basil. Season with salt, pepper, olive oil, and Parmesan. Serve warm.