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Ricotta, symbol of made in Italy. Here's how to choose and cook it. – Italian Cuisine

From seirass Piedmontese styleSicilian baking, the ricotta cheese it is the most widespread dairy product in the dairy traditions of the made in Italy and certainly the most versatile in the kitchen, where it finds a thousand uses according to the taste (from sweet to spicy), the consistency (creamy, compact or grater) and the milk used (cow, goat, sheep or mixed). It is consumed all year round, but its election seasons are spring and summer.

Ricotta: should it always be eaten fresh?

The fresh ricotta they must be purchased only when using them (they are very perishable and immediately take an acidic cue) and must always be drained very well (at least 15 minutes in a colander) so that they do not water down the preparations.

Those dryon the contrary, they are kept in the fridge for a long time, but only if well protected with food film (without PVC, unsuitable for foods that contain fat) to prevent them from drying out.

Use in the kitchen

in stuffed. Fresh ricotta is indicated, if the recipe includes something that contains it (a shell or a base of pasta), otherwise they risk spilling out during cooking. Therefore perfect with courgette flowers, stuffed courgettes, sweet baskets, puff pastries and savory pies.

in rolls and in roasted rolled up, it is preferable to have a more compact ricotta, such as the baked one.

The other uses. Cottage cheese can be declined in many different ways. The strong one (very spicy, also called squanta) is ideal on bruschetta hot with some pickled black olives. The fresh, besides being the protagonist of lean ravioli, it is perfect for seasoning pasta (with a drop of raw oil, a grated lemon zest, a few basil leaves), for a snack healthy and delicious, mixed with jam, cocoa or cinnamon, and again, mixed with eggs for a very soft omelette.

Hard cottage cheese can replace the common ones grating cheeses giving a hint of unusual flavor, while smoked is excellent in flakes on pasta, meat, potatoes and eggs.

by the editorial staff
June 2020

Return to post lockdown work: here's how to deal with it – Italian Cuisine

In this period many people feel weak, agitated and in a bad mood. Here are some useful remedies that facilitate the recovery of old rhythms and help to find the sprint to face daily routine with greater impetus

After the end of the lockdown the vast majority of Italians returned to work. The transition from more relaxed home rhythms to those of the new routine could favor the appearance of small aches and discomforts such as tiredness, bad mood, agitation, lack of concentration. "Returning to work after a long stop and resuming the old rhythms of everyday life can cause little inconvenience especially during the first few weeks," confirms the nutritionist Nicoletta Bocchino. «The fault lies with the so-called" return stress ". It is a disorder very similar to that which can appear after the summer holidays and which makes the resumption of daily activities more tiring. The lockdown period, in many cases, has in fact offset the rhythms of sleep and wakefulness. As a consequence, adapting to times and habits other than those that have followed for almost two months can be difficult . To limit the hassles it is useful to devote yourself to relaxing activities in your free time. «A walk in the sun immersed in nature, for example, promotes the release of endorphins which help to release tensions. In addition, it is an excellent way to stimulate the production of serotonin, the good mood hormone and melatonin, the sleep hormone that allows you to have a regular and quality rest ". To counteract the inconvenience, it is also useful to pay attention to what you choose to bring to the table. "Very thoughtful and seasoned foods risk overworking the body which is already particularly burdened by the sedentary lifestyle and often excessively unbalanced diet of the quarantine," says the expert, who explains how to deal with the stress of returning to work by choosing the right foods .

To combat moodiness in the morning

In order to face the working routine with more impetus, it is important to ensure the necessary energies since waking up. Yes, then to a breakfast rich in nutrients that give energy and vitality. «To support the tone you can choose foods such as yogurt or milk. They bring tryptophan, the precursor of serotonin, the hormone of good mood. The ideal is to combine them with whole grains such as barley, rye, oats which ensure complex carbohydrates and fibers that give energy and satiety for a longer period. Green light also to nuts such as walnuts, almonds and fresh seasonal fruit. Strawberries and cherries, for example, ensure minerals against fatigue and anti-stress. Among these, magnesium stands out, which acts on muscles and nerves, put to the test by excess cortisol ", explains nutritionist Nicoletta Bocchino.

To regain concentration during the morning

If returning to work makes you feel dazed and with dead batteries, during the morning to recharge your energy, focus on a snack based on foods that encourage motivation. «Banana for example is rich in tyrosine, an amino acid that stimulates the production of dopamine, a hormone that helps you feel more satisfied and concentrated. In addition, this fruit ensures tryptophan and B vitamins, which are precious for the mood ", advises nutritionist Nicoletta Bocchino. To feel more snappy, alternatively a square of dark chocolate at least 70% is also good combined with a sugar-free coffee. "Cocoa theobromine and caffeine have a super activating effect for the mind."

Return to post-lockdow work stress — Return to post-lockdown work.

To avoid sleepiness after lunch

During the midday meal you should avoid eating too stuffed foods such as sandwiches, pizzas, focaccias. "Excessive consumption of fats and sugars slows down digestion and facilitates post-meal sleepiness," says the expert. To feel snappy and full of energy even in the second part of the day, the advice the nutritionist suggests "is to opt for a nice portion of seasonal vegetables such as a mixed salad topped with a spoonful of extra virgin olive oil to combine with a protein source such as salmon, mackerel, ricotta or lean meat, accompanied by a wholemeal sandwich. Combining the fibers that are able to give satiety to proteins, essential fatty acids and complex carbohydrates allows you to stay away not only from hunger attacks, but also from energy losses that favor sluggishness and sleepiness after a meal .

To relieve fatigue in the afternoon

To counteract the drops in energy in the afternoon, yes to a snack based on nuts or oilseeds. "Pumpkin seeds for example are a concentrate of good fats that promote proper brain function and minerals that counteract fatigue and help you feel more sprint."

To release stress and tension at the end of the day

To relax the nerves and promote night rest, yes to a dinner with seasonal vegetables, cooked or raw, complex carbohydrates such as a portion of whole wheat pasta, combined with vegetable proteins from legumes. "The B vitamins, complex carbohydrates and tryptophan, promote the production of melatonin, the sleep hormone, which facilitates relaxation of the mind and body and ensures quality rest," says nutritionist Nicoletta Bocchino.

In the gallery, discover the foods to be included in the daily menus to combat the stress of returning

Quarantine weight loss. Here's what to do and the menus to follow – Italian Cuisine

Widened waist, heavy legs and swelling. To get rid of the effects of sedentary life and excesses at the table just move more at home and correct the daily diet. Find out how here

In the last few weeks at the table have you let yourself go with pizzas, focaccias, desserts and homemade gourmet dishes? Feeling weighed down and with a few extra pounds is normal. The mostly sedentary home life and the excessive consumption of foods rich in fats, sugars and refined carbohydrates has certainly favored the accumulation of extra pounds and the appearance of bloating, retention and a sense of heaviness. To lose weight in quarantine and get back in shape it is necessary to move more at home and rethink the daily diet. Let's see how with the help of the doctor Valentina Schirò, nutritionist biologist, specialized in food science.

Move more

"Even a walk (running or walking) on site, in the living room of your home, of 15 minutes a day can be the solution for those who are lazy to do some physical activity", says nutritionist Valentina Schirò. Exercise, in addition to burning calories, improves the quality of night's rest. «If you sleep poorly and badly at night, the risk of having sudden hunger attacks by day increases. During sleep, the body produces the hormone that regulates satiety, called ghrelin. If we sleep little, we produce less and tend to eat more . Physical activity is also a natural antidepressant. "It promotes the production of endorphins, the neurotransmitters of well-being".

What to eat for breakfast

Yes to fresh seasonal fruit. «The low glycemic index such as pears, apples, strawberries, blueberries should be preferred. The berries in particular are rich in antioxidants such as flavonoids which, thanks to their anti-inflammatory action, promote blood circulation and counteract swelling, "says the expert. The fruit should be combined with a protein source such as low-fat white yogurt or milk and a source of "good" fats such as nuts or oilseeds. "They encourage satiety." Kefir is also good. "It ensures many probiotics, beneficial bacteria that help keep the intestinal flora in balance."

What to eat for lunch and dinner

In the lunch and dinner menus, priority must be given to seasonal vegetables. "The fibers of which vegetables and vegetables are rich cause sugars and fats to assimilate more slowly, give satiety and promote intestinal transit," explains the expert. They can be combined with fish, meat, egg, cheese or legume proteins. "These foods are rich in essential amino acids useful for the functioning of the metabolism and the construction of lean mass". Whole grains and their derivatives should be preferred at the table. "They provide complex carbohydrates, which give energy to the body slower than the refined ones and help you feel full longer." To season, however, extra virgin olive oil remains the healthiest choice. «It provides essential fatty acids that have an antioxidant and anti-inflammatory action. In addition, they promote a greater sense of satiety because they require longer digestion times .

What to choose for snacks

If you are hungry between meals, you need to set aside sweet or savory snacks and instead focus on satiating and at the same time healthy solutions. To silence the pang yes to nuts (nuts, almonds, hazelnuts, etc.) or to oilseeds (pumpkin, sunflower, flax). «Rich in essential fatty acids and fiber, they help fight hunger. A fruit with a low glycemic index such as apples, pears, blueberries, strawberries, kiwis is also very good . Alternatively, yes to a square of dark chocolate at least 70%. «It gives gratification and helps to raise the tone in moments not. It provides tryptophan, a precursor of serotonin, the hormone of good humor "" says nutritionist Valentina Schirò.

Here's what to eat in detail at different times of the day and the typical menus to follow

First day
Breakfast: low-fat white yogurt, a handful of oat flakes, a few walnuts.
Snack (optional): seasonal fruit (apples, pears, kiwis, strawberries, etc.) and some almonds.
Lunch: wholemeal pasta (or whole grains in grains), lentils and seasonal vegetables (spinach, arugula, red radicchio, fennel, lettuce, endive etc.).
Snack: seasonal fruit (apples, pears, kiwis, strawberries, etc.) and an herbal tea.
Dinner: hard-boiled or soft-boiled eggs, seasonal vegetables (spinach, rocket, red radicchio, fennel, lettuce, endive, etc.) and wholemeal bread.

Second day
Breakfast: Kefir and wholemeal rye bread with a veil of fruit jam.
Snack (optional): walnuts or almonds and low-fat white yogurt.
Lunch: brown rice with cherry tomatoes, seasonal vegetables (spinach, rocket, red radicchio, fennel, lettuce, endive, etc.).
Snack: 1 seasonal fruit (apples, pears, kiwis, strawberries etc.).
Dinner: grilled tuna steak, seasonal vegetables (spinach, rocket, red radicchio, fennel, lettuce, endive etc.) and wholemeal bread.

Third day
Breakfast: porridge, 1 seasonal fruit (apples, pears, kiwis, strawberries, etc.) and 1 herbal tea.
Snack (optional): cashews without salt and a low-fat white yogurt.
Lunch: quinoa with beans, seasonal vegetables (spinach, arugula, red radicchio, fennel, lettuce, endive, etc.).
Snack: 1 seasonal fruit (apples, pears, kiwis, strawberries, etc.).
Dinner: steamed cod, seasonal vegetables (spinach, rocket, red radicchio, fennel, lettuce, endive, etc.) and whole wheat bread.

Fourth day
Breakfast: 1 glass of almond milk with muesli.
Snack (optional): 1 tablespoon of oilseeds (pumpkin, sunflower, flax).
Lunch: turkey breast, seasonal vegetables (apples, pears, kiwis, strawberries, etc.) and whole wheat bread.
Snack: a square of dark chocolate (at least 70%).
Dinner: omelette with asparagus, vegetables (spinach, arugula, red radicchio, fennel, lettuce, endive, etc.) and wholemeal bread.

Fifth day
Breakfast: partially skimmed milk, a handful of oat flakes and a seasonal fruit.
Snack (optional): almonds and 1 berry juice.
Lunch: fresh salmon, potatoes and vegetables (spinach, arugula, red radicchio, fennel, lettuce, endive, etc.)
Snack: 1 seasonal fruit and a teaspoon of seeds.
Dinner: veal or beef, mixed salad and whole wheat bread.

Sixth day
Breakfast: Greek yogurt, rice flakes and some walnuts
Snack (optional): 1 seasonal fruit (apples, pears, kiwis, strawberries etc.).
Lunch: wholemeal pasta with chickpeas and a mixed salad.
Snack: 1 herbal tea with walnuts and 1 seasonal fruit (apples, pears, kiwis, strawberries etc.).
Dinner: hake with vegetables (spinach, arugula, red radicchio, fennel, lettuce, endive etc.) and wholemeal bread.

Seventh day
Breakfast almond milk with muesli.
Snack (optional): 1 tablespoon of oilseeds (pumpkin, sunflower, flax).
Lunch: chicken breast, seasonal vegetables (spinach, rocket, red radicchio, fennel, lettuce, endive, etc.) and wholemeal bread.
Snack: 1 seasonal fruit (apples, pears, kiwis, strawberries, etc.) and a few macadamia nuts.
Dinner: sea bream with vegetables (spinach, rocket, red chicory, fennel, lettuce, endive, etc.) and whole wheat bread.