Raclette is one of those winter dishes that we all love. Gourmet and comforting, it can be shared freely. But when you pay attention to your figure and your health, is it possible to lighten it? Yes, admits Julie Boët, dietitian-nutritionist. Provided of course that you follow these few simple rules.
Raclette, a comforting and seasonal dish
For purists, the so-called “traditional” raclette consists of raclette cheese, baby potatoes (simply boiled), cold meats (white ham, sausage, Graubünden meat, pancetta, speck, chorizo, etc.), gherkins and small white onions marinated in vinegar. This invigorating dish is often accompanied by white wine and (more rarely) blanched vegetables (carrots, cauliflower, broccoli, etc.).
The problem ? This mountain dish, although delicious, is anything but “light”.
“If raclette remains occasional, there is no reason to feel guilty. On the other hand, as this dish is often rich in saturated fats (cheese, cold meats) and low in fiber, it may be interesting to make a few simple adjustments to balance it out a little,” recognizes Julie Boët.
Here are some of his best tips for making the most of the moment while limiting excess calories and fat.
Limit the quantities of cheese
Should this be specified? Cheese is the very essence of raclette, but it is also very concentrated in fat and salt.
“It is therefore better to limit yourself to 60-80 grams of cheese per person, or around two to three thin slices. This allows you to enjoy raclette, without overloading the meal,” advises Julie Boët.
If you use a raclette grill, you can also cut the slices into small pieces: this way, you will have the impression of having more while naturally reducing the quantity.
Diversify protein sources
Cold meats are often at the center of the table, but they remain very salty and very fatty. To lighten the raclette without spoiling it, consider replacing the bacon or smoked ham with leaner options.
“De-rinded and defatted white ham, Graubünden meat, bresaola or coppa (richer in protein and less fat), chicken or turkey breast… and even shrimp or smoked salmon, grilled tofu, quail eggs or tempeh for a vegetarian version. These alternatives allow you to vary the tastes while limiting saturated fats“, confides the expert.
Add vegetables to the plate
Not surprisingly, raclette is often lacking in fiber and micronutrients.
“Adding vegetables is a great way to balance it out while adding color and freshness!“, recognizes the specialist. “We can offer roasted or steamed vegetables: broccoli, mushrooms, peppers, red onions, carrots, cherry tomatoes, zucchini or even cauliflower. Some go particularly well with melted cheese”, assures the dietitian.
The biggest advantage of this plate of vegetables? “It increases the volume of the meal, limits calories and improves satiety“, specifies Julie Boët.
Keep the potato, but in reasonable quantities
Starchy star of raclette, the potato – simply boiled – is not an enemy to eliminate. Quite the contrary!
“It remains an excellent source of energy and goes perfectly with cheese. The idea is simply to moderate the portion, counting two to three small potatoes per person, or around 120 to 150 g,” underlines the nutritionist.
We can also vary with “sweet potato, parsnip or firm steamed potatoes to diversify flavors and textures“, recommends the dietician again.
Start with raw vegetables
Starting the meal with a green salad or a mixture of raw vegetables is a simple but effective tip to limit excesses.
“This allows you to stock up on fiber and vitamins, while promoting satiety before starting with richer foods. A homemade vinaigrette based on rapeseed, walnut or olive oil also brings a touch of good unsaturated fatty acids which complement the meal well,” confides Julie Boët.
Skip the alcohol
Alcohol and sugary drinks are often forgotten when it comes to raclette when it comes to calories. And yet: a single glass can provide as many calories as one or two slices of cheese.
“I therefore recommend drinking still or sparkling water, possibly with a zest of lemon or a dash of fruit juice. If you want a glass of wine, just one will be more than enough to accompany the meal.” advises the dietician.
End on a lighter note
After a rich meal like raclette, which dessert should you choose?
“A fruit salad, a compote without added sugar or a homemade sorbet allow you to finish with a sweet and digestible touch, without overloading the stomach. We can also offer a square of dark chocolate to conclude with a gourmet flavor, but balanced with a herbal tea to facilitate digestion.
concludes the specialist.
And if you no longer want to suffer from post-raclette digestive problems, here are our instructions to help you feel lighter.