Vegetable salads. Calorie content, bju with vegetable oil, olive oil, sour cream, mayonnaise

Vegetable salad is a dietary dish. Its calorie content is low due to the content of only vegetables. The dish is seasoned with olive oil, sunflower oil, vinegar, sour cream or mayonnaise. When dressing with mayonnaise, the number of calories increases.

Vegetable salads are recommended to be consumed daily. Vegetables help improve digestion. This is due to the presence of fiber in fresh vegetables. Vegetables contain many vitamins and microelements, especially fresh ones.

Cabbage salads are very popular. They help reduce weight. Fresh cabbage contains a substance that accelerates fat burning. This property is lost when the vegetable is stewed, so if you are obese, it is better to eat cabbage fresh.

Cucumber salad is also very healthy. Cucumber consists of water and fiber. Fiber helps reduce blood sugar and fat levels by binding them in the intestines.

When losing weight, you can also eat salads made from stewed vegetables.

They are especially indicated in the presence of pancreatitis, hepatitis, gastritis and other digestive diseases. For these conditions, it is recommended to use vinaigrette, eggplant or zucchini salad, and stewed tomatoes.

BJU, calorie content

Most often, salads are made from fresh vegetables. Their calorie content is very low. A popular dish is a salad of fresh tomatoes, cucumbers and peppers. Calorie content of such a dish per 100 g: 34.8 kcal.

Ratio of proteins, fats and carbohydrates:

• proteins: 0.8 g;
• fat: 1.8 g;
• carbohydrates: 3.9 g;

Fresh cabbage salad is also low in calories: 64 kcal.

The ratio of BJU in this dish:

• proteins – 1.6;
• fats – 3.7 g;
• carbohydrates – 6 g.

A salad of tomatoes and cucumbers with olive oil contains 89 kcal per 100 g of product.

BJU ratio:

• proteins – 0.8 g;
• fats – 8 g;
• carbohydrates – 4.1 g.

Vinaigrette contains 77.2 kcal per 100 g of product.

The proportions of the BJU are as follows:

• proteins – 1.7 g;
• fats – 3.6 g;
• carbohydrates – 9.8 g.

There are more carbohydrates in this dish, since the fiber found in fresh carrots, onions, potatoes, and beets is converted into carbohydrate molecules.

Tomato and cucumber salad

The dish is very simple. The composition includes cucumbers, tomatoes, onions. The salad is suitable for a healthy diet and weight loss program.

Composition of ingredients

Vegetable salad (calorie content 89 kcal) contains the following components:

Step-by-step cooking process

The dish is prepared very simply:

1. Tomatoes should be washed, cut into small pieces, and placed in a large bowl.
2. It is recommended to rinse the cucumbers under the tap, chop them into cubes or straws, and pour them into a bowl with the tomatoes.
3. Next, you need to chop the green onions finely and add them to the main ingredients.
4. After cutting the salad, the vegetables must be salted and mixed.
5. The dish should be seasoned with oil and left for 15-20 minutes. in the refrigerator until the juice forms.

What can I add?

You can add onions, sweet peppers, parsley, dill, radishes, and Chinese cabbage to the salad. You can also add canned corn or peas to the dish.

How to serve a dish

The dish should be consumed cold. The product is placed on a plate, garnished with olives and parsley.

Fresh cabbage salad

Cabbage salad is made from fresh vegetables. In addition to cabbage, the dish includes carrots, onions, vinegar, and sunflower oil. The product is ideal for weight loss. It can be consumed both for lunch and dinner.

Composition of ingredients

Vegetable salad (calorie content 64 kcal) consists of:

Step-by-step cooking process

Prepare the dish as follows:

1. The cabbage must be cleaned of dirty and damaged leaves, rinsed under the tap, and dried. The vegetable should be chopped with a special shredding knife and then placed in a deep bowl.
2. The carrots need to be peeled, rinsed under the tap, chopped in a large vegetable grinder, and added to the cabbage.
3. The onion should be peeled, chopped into cubes, and poured into a common bowl.
4. It is recommended to peel the garlic, chop it with a knife, and put it in a bowl.

   
   Low-calorie vegetable salads are recommended for lunch and dinner.

5. After cutting, the salad must be salted, seasoned with vinegar and oil.

What can I add?

You can add cucumbers, tomatoes, peppers, green peas, olives and other products to the dish. Sunflower oil can be replaced with olive oil, sour cream or mayonnaise.

How to serve a dish

Salad should be eaten cold. The dish is placed on plates, garnished with parsley or dill, cranberries, and olives.

Weight loss

Eating right is the best way to stay fit.
With the help of tomatoes you can make your diet even more correct and healthy. Tomatoes are an excellent substitute for dinner, and can also be used in special diets where other foods are prohibited. Nutritionists recommend drinking tomato juice more often, because... it satisfies hunger and lifts your spirits. They also advise using a three-day tomato diet, which allows you to say goodbye to 5 kg at once.

The main reason why tomatoes help you lose extra pounds is its red color. The color is determined by lycopene, which accelerates the breakdown of any fats and improves the general condition of the gastrointestinal tract, which promotes weight loss. The second reason is the feeling of fullness that appears immediately after eating the vegetable. And the third reason is low calorie content, and not a single carbohydrate is harmful to the figure.

Vegetable salad with olives and sesame seeds

The salad turns out very tasty due to the presence of a large amount of herbs, sesame seeds, vinegar, and garlic. The dish contains tomatoes and bell peppers, which go perfectly together.

Composition of ingredients

The dish contains the following components:

Step-by-step cooking process

The dish is prepared step by step:

1. The pepper must be washed, cleared of seeds and stalks, and chopped into medium pieces or strips.
2. The tomatoes need to be washed, the stem area removed, and chopped into medium cubes.
3. The onion needs to be peeled and chopped into half rings.
4. It is recommended to put all chopped vegetables in a large bowl and mix.
5. Next you should add parsley and olives.
6. For this salad, dressing must be prepared. She makes the dish unusual and very tasty. In a separate plate you need to combine Provençal herbs, garlic (pre-chopped), lemon juice, vinegar, olive oil, salt. All ingredients must be mixed. Pour this dressing over the vegetables and stir.
7. To soak the dish, it should be placed in the refrigerator for 15 minutes.

What can I add?

You can add cucumbers, Chinese cabbage, dill and other ingredients to the product. Instead of olive oil, you can use sour cream or sunflower oil.

How to serve a dish

The product is recommended to be consumed cold. The salad is served with meat, fish or mushrooms, or as a separate dish. Parsley and olives serve as decoration. The salad can be eaten for lunch or dinner.

Tomato

South America is considered the birthplace of tomatoes, from where the fruits were brought by sea to Europe. At first, European countries treated the plant with great caution, because Its fruits were considered poisonous. Only by the 17th century did everyone realize that tomatoes were not at all dangerous. Now they are eaten all over the world.

The calorie content of a fresh tomato depends on its variety. And there are a lot of varieties. Some are very small, others - the opposite. Some are the usual red, some are yellow, and some are even black and finally pink. Lycopene, present in all varieties, determines their final color. All of them are edible and very tasty.

Cucumber in yogurt

The main ingredient in this recipe is cucumber. Garlic, pepper, and mint are used as seasonings. The dish is seasoned with natural yogurt.

Composition of ingredients

Vegetable salad (calorie content 13.1 kcal) consists of the following components:

Step-by-step cooking process

The dish is prepared step by step:

1. Cucumbers and greens should be washed under the tap and dried. It is recommended to peel the garlic cloves and chop them finely.
2. The cucumber should be cut into small cubes. Mint, parsley and dill should be finely chopped with a knife.
3. Yogurt must be combined with chopped garlic, pepper, and salt. This will be the salad dressing.

4. All ingredients must be mixed. It is recommended to stand the dish for 15 minutes. in a refrigerator.

What can I add?

You can add tomato, Chinese cabbage, olives or black olives. Instead of yogurt, you can use sour cream or mayonnaise.

How to serve a dish

The salad is recommended to be consumed cold. When serving the dish, it is decorated with mint, parsley or dill leaves. The salad is served with meat or as a separate dish.

The vinaigrette

Vinaigrette is both an everyday and holiday dish. The product is low-calorie. The salad includes boiled vegetables and pickled cucumber. You can eat the dish during lunch or dinner.

Composition of ingredients

Vegetable salad (calorie content 77.2 kcal) vinaigrette consists of:

Step-by-step cooking process

The dish is prepared like this:

1. Carrots, potatoes, beets need to be peeled and chopped into cubes.
2. Cut the cucumber into small cubes.
3. The greens must be finely chopped.
4. The garlic cloves need to be peeled and grated on a fine vegetable grater.
5. To fill, you need to combine oil, vinegar, pepper, coriander, salt (if necessary), garlic. Everything must be mixed well.
6. First, you need to put carrots, potatoes, and cucumbers in a deep bowl. All ingredients must be poured with vegetable oil (15 ml) and mixed. After this add beets. The oil envelops the vegetables and prevents them from becoming too saturated with beet juice.
7. After adding beets to the salad, you need to pour out the dressing.
8. All ingredients must be mixed. It is recommended to keep the salad in the refrigerator for 15 minutes.

What can I add?

You can add sauerkraut to the dish. If there are salted cabbage and cucumbers in the salad, do not add salt. In this case, it is enough to steep the dish so that the other ingredients are soaked.

How to serve a dish

The product is eaten cold. The dish is served for lunch and dinner in individual plates, garnished with parsley or dill.

Kinds

There are more than 25,000 different varieties of tomatoes in the world. Conventionally, they are all divided into different groups. For example, tomatoes can be classified based on speed of ripening, stem height, fruit size, and many other factors.

However, the classification according to the purpose of the fruit is more interesting. Knowing the type of tomato, you can determine whether it is suitable for salad or whether it is better to use it for canning.

In addition, I classify tomatoes by color. Red tomatoes are traditional. They acquire this color thanks to a special pigment called lycoline. This substance is used to prevent cardiovascular diseases, as well as to prevent cancer.

The caloric content of a fresh tomato is undoubtedly important, but this does not mean that you should eat a tomato that looks suspicious.

However, there are very tasty varieties of tomatoes and other flowers:

• Yellow (orange). These varieties contain alpha and beta carotene, as well as vitamin C. These components have a positive effect on vision and skin elasticity. They are also recommended to be preferred for stomach diseases and respiratory problems.
• Pink. They have a sweeter taste and brighter aroma. They contain a large amount of useful microelements, B vitamins, and carotene. It is believed that pink tomatoes have a positive effect on the immune and cardiovascular systems.
• Purple. Such tomatoes contain phenols and anthocyanins. It is thanks to them that the tomato acquires such an interesting shade. Purple tomatoes reduce the risk of stroke and have a general strengthening effect on the heart muscle. They are believed to improve memory.
• Green. Green color is not always a sign of unripe tomatoes. If we are talking about a green-fruited variety, then this is a kind of new product that breeders have developed. Such tomatoes are completely safe for people suffering from allergies. They are also recommended for intolerance to lycopene and anthocyanin (these substances are present in traditional varieties). In addition, green tomatoes contain a large amount of chlorophyll. Therefore, these fruits accelerate wound healing and improve the metabolic process.
• Black. They, like purple tomatoes, contain anthocyanin. However, in addition, such tomatoes are an aphrodisiac and are recommended for the stronger sex.
• White. Tomatoes get this color thanks to anthoxanthin. This pigment affects the improvement of the body’s protective functions, and the substance is also responsible for normalizing blood pressure.

Olivier without sausage with sour cream

This recipe involves preparing Olivier salad without sausage. The dish uses boiled vegetables, pickled cucumber, and canned green peas. All ingredients are seasoned with sour cream.

Composition of ingredients

The vegetable salad is very satisfying due to boiled vegetables and sour cream. Its calorie content is less than that of the classic Olivier. The dish includes the following components:

Step-by-step cooking process

The dish is prepared as follows:

1. Carrot and potato tubers must be boiled, cooled, and peeled. It is recommended to chop vegetables into cubes.
2. Chop the cucumber into cubes.
3. It is recommended to pour the peas into a large bowl and drain the water.
4. You need to add potatoes, carrots, and cucumbers to the peas. All ingredients must be mixed.

5. In the salad you need to put sour cream, pepper and other spices according to your taste preferences. The ingredients need to be mixed. The salad must stand for 15 minutes. in a cold place.

What can I add?

Instead of sausage, you can add champignons or wild mushrooms to the product. They will give the dish a pleasant taste. Instead of sour cream, you can put mayonnaise.

How to serve a dish

The product is consumed cold. The dish is placed on individual plates, garnished with parsley and olives.

Benefits and harms

All these substances that the body needs so much make tomatoes extremely useful and important for humans. What are the beneficial properties of tomatoes you need to know:

• Improves memory, improves mood, gives strength;
• Normalizes the condition of hypertension, low hemoglobin, high cholesterol, gastritis;
• Accelerates metabolic processes, improves the functioning of the digestive system;
• Positively affects the health of the genital organs, improves the quality of sexual life;
• Allows you to maintain visual acuity;
• Strengthens the cardiovascular system;
• Removes toxins and all kinds of waste from the body.

A large amount of vitamins and minerals does not guarantee the exceptional usefulness of the product. Any type of tomato can cause allergies, which is important to consider, especially if you are giving this vegetable to your child for the first time.

Winter Salad

This dish uses Chinese cabbage, carrots, dried fruits, and apple. All ingredients are seasoned with sour cream.

Composition of ingredients

To prepare the dish you need to buy:

Step-by-step cooking process

The dish is prepared step by step:

1. Dried fruits must be soaked in boiling water before slicing. After soaking, they need to be drained and chopped into cubes.
2. Cabbage should be chopped into strips.
3. It is recommended to peel the apple, chop it into strips, and sprinkle it with lemon juice to prevent it from turning black.
4. All ingredients need to be combined together in a deep bowl, mixed, seasoned with sour cream.

What can I add?

You can add dried pears, apricots or prunes, and nuts to the dish. You can use fresh pears instead of apples.

How to serve a dish

The product is served cold, garnished with nuts and mint. The dish is more suitable for breakfast and dinner.

Avocado and cabbage salad

The dish has an original taste due to the combination of avocado and white cabbage. They also put an apple in the salad. The dish can be eaten for breakfast.

Composition of ingredients

You need to prepare the following ingredients:

Instead of white cabbage, you can use Chinese cabbage.

Step-by-step cooking process

The dish is prepared as follows:

1. The cabbage should be washed and chopped into strips with a shredding knife.
2. The apple needs to be washed and cut into strips.
3. Next you need to peel the avocado and cut it.
4. It is recommended to sprinkle avocado and apple with lemon juice so that they do not change color.
5. All ingredients must be placed in a deep bowl and mixed.

6. The dish is peppered and sprinkled with oil. The salad should be mixed and refrigerated for 15 minutes.

What can I add?

You can add olives and nuts to the dish. They will give the salad an interesting taste.

How to serve a dish

The salad should be served cold on individual plates. The serving is decorated with parsley and olives.

Composition and beneficial properties

In addition to the fact that fresh tomato is safe for your figure, it is a tasty and healthy vegetable. Tomatoes contain:

• cellulose;
• pectins;
• lots of vitamins;
• mineral components (potassium, zinc, iron and others);
• Sahara;
• beta-carotene;
• ascorbic acid.

On a note! Since tomatoes contain a large amount of ascorbic acid, they can be placed on a par with black currants and citrus fruits.

Given their rich composition, tomatoes have the following beneficial properties:

• fiber improves the functioning of the digestive system, cleanses the intestines, relieves constipation;
• the functioning of the urinary system is restored;
• provides a feeling of fullness for a long time;
• the walls of blood vessels are strengthened, cardiac activity is improved, blood pressure is normalized;
• cells are enriched with oxygen due to improved blood circulation;
• the nervous system is strengthened, sleep improves, and the effects of stress are eliminated;
• mood improves, fatigue decreases;
• blood cholesterol levels decrease;
• anti-inflammatory and antibacterial properties are provided.

Fresh tomatoes help cure many diseases, such as gastritis and stomach ulcers, acute pancreatitis, and relieve heartburn. However, they can cause allergies because they contain red pigment. Therefore, people prone to such reactions will have to stop using them.

On a note! Since after heat treatment of tomatoes, beneficial substances are converted into harmful inorganic compounds, canned and boiled tomatoes, it is better not to consume juices in large quantities.

To eliminate heartburn or get rid of nausea that occurs with chronic gastrointestinal diseases, it is recommended to eat tomatoes without skin. It has been established that the skin irritates the mucous membranes of the digestive organs. To remove it, you need to put a fresh tomato in boiling water for just a few seconds. After this, the skin will easily fall away from the fruit.

On a note! Yellow tomatoes are considered the healthiest. They can be consumed even by people prone to allergic reactions, and in terms of the content of valuable components they are not inferior to their red “brothers”.

Menu for 3 days for weight loss

To lose weight, you need to eat salads every day. Dishes should be different to avoid hypovitaminosis.

When losing weight, it is recommended to season salads with sunflower or olive oil, yogurt or sour cream. It is better not to use mayonnaise. To prevent salads from becoming boring, they need to be alternated with each other.

To enhance the taste of dishes, be sure to add herbs and spices.

The salad will be brighter if you add herbs, vinegar, and olives to fresh vegetables. It is recommended to prepare a filling from vinegar and oil. If the dish is sweet, you can serve it for breakfast. It is not advisable to eat only salads. The diet should include meat soups, cheese, cereals, eggs, steamed or baked meat and fish dishes.