Dietary stewed vegetables. Proper nutrition for weight loss

Dietary dishes made from vegetables are a classic healthy diet. Such recipes are included in every book about tasty and healthy food, and any of them can either become an independent dish or serve as a side dish for lean meat or fish. By consuming exclusively dietary vegetable dishes for weight loss, you can be sure that in just a couple of weeks your waist will decrease by several centimeters, and your well-being will significantly improve.

Of all food products, vegetables should be included in a separate group of especially useful ones. Vegetables are an invaluable gift of nature; they enrich our diet with vitamins and minerals, improve the digestion process, in particular, they help better digest and assimilate meat and fish. Dietary vegetable dishes are indispensable for a healthy lifestyle, weight loss and nutrition after a course of therapeutic fasting.

Below are recipes for dietary vegetable dishes with photos, as well as a step-by-step description of the preparation process.

Peking cabbage salad “Picant”.

• 1 medium head of Chinese cabbage
• 1 fresh cucumber
• 1 small carrot
• 1/2 red bell pepper
• bunch of green onions
• bunch of dill
• vegetable oil
• lemon juice
• salt - to taste

Preparation.

To prepare the recipe for this dietary vegetable dish, vegetables and herbs need to be washed and dried. Shred the Beijing cabbage.

Cut the sweet pepper into strips. Cut the cucumber into small thin pieces, chop or grate the carrots, chop the green onions and dill.

Mix all ingredients in a salad bowl, add salt, season with vegetable oil and lemon juice.

The benefits of Chinese cabbage are equivalent to those of its white cabbage cousin. But Beijing has more vitamin C. It has a healing effect on the stomach and intestines, and is good for those who want to lose weight and diabetics.

Chinese cabbage salad “Original”.

• 1/2 head of Chinese cabbage
• 1 orange
• 50 g prunes
• pumpkin seeds
• vegetable oil
• lemon juice
• salt - to taste

Preparation.

Wash the cabbage, dry it, chop it.

Wash the prunes, soak for 3 minutes in hot water, cut into strips. Wash the orange, peel and divide into slices. Peel the slices from films and cut into pieces. Mix cabbage, orange slices, prunes in a salad bowl, sprinkle with lemon juice and vegetable oil, salt, sprinkle with pumpkin seeds.

This dietary vegetable dish is ideal for weight loss: prunes have a beneficial effect on intestinal function, and Chinese cabbage is low in calories and nutritious enough to saturate the body.

Vegetable dietary dishes from radishes and beets

Radish salad “Russian Outback”.

• 1 radish
• 1 onion
• 1 carrot
• 1/2 apple
• a few sprigs of parsley or dill
• 0.5 tsp. honey
• vegetable oil
• lemon juice
• salt - to taste

Preparation.

According to the recipe for this vegetable dietary dish, the vegetables need to be washed, peeled, carrots and grated on a coarse grater.

Grate the radish on a coarse grater.

Cut the peeled apple into thin strips.

Cut the onion into half rings. Finely chop the parsley. Prepare the dressing by mixing vegetable oil with honey and lemon juice. Place the ingredients in a salad bowl, pour over the dressing, and add salt to taste.

Radish has an antimicrobial, choleretic, diuretic effect, and removes excess cholesterol.

Spicy beet salad.

• 2 medium boiled beets
• 1 pickled cucumber
• 1/2 onion
• sprig of parsley
• vegetable oil
• salt - to taste

Preparation.

Cut the boiled beets and cucumber into cubes, cut the onion into half rings. Place the vegetables in a salad bowl, mix, season with vegetable oil and salt.

As you can see in the photo, this dietary vegetable dish can be decorated with a sprig of parsley.

The use of beets in nutrition is important for the prevention of cardiovascular and cancer diseases, liver diseases, and strengthening of blood vessels.

PP pollock cutlets

You can even make cutlets from this fish! Write down the recipe!

• 400 grams minced fish
• 1 onion. Grind in a blender or finely chop. It will add tenderness and juiciness to our cutlets.
• 1 carrot. Grate on a fine grater.
• 1 egg
• Spices to taste

Mix everything and form pp cutlets. They can be steamed or oven-baked.

How to cook PP cutlets in the oven

Photo: @soulfuel

Dietary vegetable caviar from pumpkin and eggplant

• 1 kg pumpkin
• 3 bell peppers
• 3 onions
• 7 tomatoes
• 4 cloves garlic
• dill
• vegetable oil
• salt - to taste

Preparation.

Wash the pumpkin, peel it, remove the core with seeds. Grate the pumpkin pulp on a coarse grater. Grind the onion and garlic. Cut the bell pepper into cubes. Scald the tomatoes with boiling water, peel the skins, cut into small cubes. In a saucepan, lightly fry onion, garlic, and pepper in vegetable oil. Add pumpkin, salt everything, simmer a little without a lid. Bring until tender (soft) under the lid, stirring occasionally. At the end of cooking, add finely chopped dill.

The advantages of pumpkin are low calorie content, pectin content, fiber, and a wide range of vitamins and minerals. Pumpkin can be used to prepare any dish from soups to desserts. Choose fruits with bright orange flesh.

Eggplant caviar.

• 500 g eggplants
• 3 carrots
• 5 onions
• 5 bell peppers
• 2 tbsp. l. tomato paste
• vegetable oil
• salt - to taste

Preparation.

Wash and peel the vegetables. Grate the carrots on a coarse grater, cut the remaining vegetables into small cubes. Fry the vegetables separately. Place vegetables in a saucepan, add salt, add tomato paste, stir, simmer until soft.

Eggplants are low in calories and help cleanse the internal environment of the body from toxins and excess cholesterol. Contains pectin, potassium, vitamins C, PP, group B.

Recipe for preparing dietary stewed vegetables step by step

These stewed vegetables are very tasty and healthy. Firstly, they are not fried in oil, and secondly, they can be heat treated, which reduces the content of nitrates and other harmful chemicals in them tenfold. In addition, people with digestive problems often cannot eat raw vegetables and fried foods. In this case, such vegetables are simply irreplaceable. To begin with, you need to coarsely chop the tomatoes and cut the peppers into large slices or strips.

The zucchini must be peeled, otherwise it will take a long time to stew. For zucchini - not necessarily.

Heat the frying pan thoroughly and add the bell pepper first. Fry it in a dry frying pan for about 4 minutes and then add the zucchini. Place the tomatoes about 7 minutes after the zucchini. The greens can be added immediately. After adding the tomatoes, simmer the vegetables for another 7 minutes uncovered, then cover with a lid and simmer over low heat for 10 minutes. When there is a lot of juice, the lid can be removed. Now evaporate all the liquid and the vegetables are ready. They should become soft and juicy. Salt vegetables only after finishing cooking.

This side dish is very good to serve with dietary meat and other boiled, stewed, baked meat dishes. Such vegetables are nourishing, light and taste just as good as raw ones. Eat for your health!

Recipes for healthy cauliflower dishes

Below are photos and recipes for vegetable dietary dishes made from cauliflower.

Cauliflower with breadcrumbs and butter sauce.

• 1 medium head of cauliflower
• 250 g sour cream
• 1 bunch of dill
• allspice and black peppercorns
• Bay leaf
• salt - to taste

For the sauce:

200 g butter (less is possible), 50 g breadcrumbs, salt.

Preparation.

Wash the cauliflower. Salt boiling water, add allspice and black peppercorns, bay leaf. Place the head of cabbage in it and cook for 7 minutes. Drain the water. Separate the cabbage into florets using a knife.

Prepare the sauce:

Fry bread crumbs a little in a dry frying pan, combine with melted butter and salt.

Place the cabbage in the sauce and mix gently. You can serve it with sour cream and add finely chopped dill.

Cauliflower has less coarse fiber than other types of cabbage, so it is better digestible and less irritating to the gastrointestinal tract. It can be used even for stomach ulcers.

Cauliflower Casserole with Chicken.

• 1 medium head of cauliflower
• 400 g chicken fillet
• 2 tomatoes
• 150 g hard cheese
• allspice and black peppercorns
• Bay leaf
• salt - to taste

For filling:

3 eggs, 100 g low-fat sour cream, 1 tbsp. l. flour, 1 tbsp. l. chopped dill, ground black pepper and salt to taste.

Preparation.

Prepare and boil the cabbage as in the previous recipe.

Cut the fillet into pieces and simmer. Grate hard cheese. Wash the tomatoes, cut into circles. Prepare the filling, mix all the ingredients, beat in a blender. Place the cabbage inflorescences in a mold greased with vegetable oil.

Place pieces of meat on top.

Pour over the filling and place in a preheated oven for about 40 minutes.

Then remove the pan, place tomato slices on the casserole, sprinkle with grated cheese, and place in the oven until the cheese melts.

How to cook pp pollock in the oven

The simplest and fastest recipe, but also the most delicious. You will need these ingredients:

• 1 fish fillet. It is very important that it is dry. Take the time to dry it thoroughly with paper towels.
• 15 grams of butter. Many people are afraid to use this oil while dieting. But do not forget that it contains animal fats, which are also necessary for our body. Do not forget that even during a diet, the amount of fat consumed should not be less than 30-40 grams per day! In addition, this oil contains a lot of useful vitamins!
• spices to taste. You can use Italian or Provençal herbs.
• Salt and black pepper

We will bake it in foil. Place the fish on it, sprinkle with spices and add pieces of butter. Wrap it in the oven for 30-40 minutes. Temperature 180 degrees.

Interesting! According to the World Health Organization, the number of people diagnosed with obesity is rapidly increasing worldwide. For example, in 2021, about 1.9 billion people were overweight, which could lead to serious illnesses. Of this number, 650 million were diagnosed as obese. Nutritionists attribute this to high consumption of high-carbohydrate foods and low consumption of protein foods.

Dietary recipes for stuffed vegetables

• 3 medium cucumbers
• 5 pieces. radishes
• 150 g cottage cheese
• 1 small carrot
• 1/2 bunch of parsley, dill, green onions
• 1 tbsp. l. low-fat sour cream or yogurt
• 0.5 tsp. cumin
• salt - to taste

Preparation.

To prepare this delicious dietary vegetable dish, you need to mash the cottage cheese with a fork, add finely grated carrots, finely chopped dill and parsley, sour cream (yogurt), cumin, and salt. Mix well. Wash the cucumbers, peel them, cut them lengthwise and remove the middle. Stuff the cucumber halves with the prepared curd mass. Place on a plate. Sprinkle with chopped green onions, garnish with radish slices cut in half, dill and parsley.

Fresh cucumbers literally flush the body of excess salts, normalize metabolism, and are good for the kidneys, heart, blood vessels, and thyroid gland.

• 4 zucchini
• 300 g minced chicken or turkey
• 1/2 cup boiled rice
• 1/2 carrot
• 1/2 onion
• 2 tomatoes
• 50 g low-fat hard cheese
• 2 tbsp. l. vegetable oil
• ground black pepper
• paprika, salt - to taste

Calorie content of foods possible in the dish

• Sweet pepper – 27 kcal/100g
• Carrots – 33 kcal/100g
• Boiled carrots – 25 kcal/100g
• Dried carrots – 275 kcal/100g
• Garlic – 143 kcal/100g
• Ground black pepper – 255 kcal/100g
• Parsley – 45 kcal/100g
• Canned green peas – 55 kcal/100g
• Fresh green peas – 280 kcal/100g
• Salt – 0 kcal/100g
• Onions – 41 kcal/100g
• White cabbage – 28 kcal/100g
• Boiled white cabbage – 21 kcal/100g
• Olive oil – 913 kcal/100g

Calorie content of foods: White cabbage, Bell pepper, Onion, Carrots, Garlic, Green peas, Parsley, Salt, Ground black pepper, Olive oil

On the eve of winter, our body must absorb as many vitamins and other nutrients as possible in order to be able to resist colds and flu. Nature has provided for everything, and therefore generous harvests are ready to give us all their valuables, but you should find original recipes in advance on how to stew vegetables in a frying pan in a tasty and proper way.

With our culinary program today, you are guaranteed to learn how to prepare excellent dishes for lunch and dinner with benefits for your health and figure.

How to properly stew vegetables in a frying pan

When starting to prepare stewed vegetables at home, you need to understand that there are three types of stewing:

• Languor. In this case, the vegetables are cooked at a low temperature under a lid in their own juice, or with the smallest amount of water for quite a long time: from half an hour to an hour and a half.
• "Confit". Here we are talking about stewing vegetables in a frying pan, where the main medium for their heat treatment is oil.
• Poaching is an express method of stewing, which is carried out over medium or high heat with the addition of water or sauce, and this process lasts from 10 to 25 minutes.

From the point of view of maximum preservation of nutrients in the product, stewing vegetables is considered the best method. However, in order to get a truly tasty, beautiful and healthy dish, it is necessary to take into account the specific cooking time of a particular vegetable.

How long to simmer vegetable stew depends primarily on the density of the ingredients:

• Potatoes, carrots, eggplant, white cabbage and broccoli are stewed for 20 to 30 minutes. That is why these ingredients need to be added to the pan first.
• It takes 15 minutes to cook onions, beets, cauliflower, green beans and large zucchini in a frying pan.
• Green peas and bell peppers will be ready in 10 minutes.
• The fastest vegetables to stew, which should be added to the dish at the very end, are tomatoes and young zucchini.
• As for the aromatic part of the stew - garlic and herbs, they are placed in the pan in the last minutes of cooking, a couple of minutes before turning off the stove, so that they do not lose their aromas.
• Corn and beans require the most time. Therefore, before stewing them in sauce or adding to vegetable stew, the grains should be boiled in salted water for 40-120 minutes. And only after cooking can they be added to the stew (it is advisable to do this in the middle of cooking).

Combined cooking will help to significantly reduce the cooking time of stewed vegetables, and at the same time make the dish more flavorful: quickly frying all the components in turn over high heat until golden brown, and then simmering them together with sauce or water for 15-20 minutes.

How to stew meat and vegetables in a frying pan

Ingredients

• Eggplants - 1 pc. + —
• Pork (fillet) - 250-300 g + -
• Cabbage (cauliflower or white cabbage) – 500 g + –
• Tomato paste – 60 g + –
• Onions - 2 pcs. + —
• Carrots - 2 pcs. + —
• Salt - to taste + -
• Peppercorns – 10 peas + –
• Bay leaf - 1-2 leaves + -
• Vegetable oil – 80 ml + –
• Purified water – 1/2 cup + –
• Cilantro (greens) - 1-2 bunches + -
• Garlic – 4 cloves + –

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How to stew meat and vegetables in a frying pan

If you don’t know what unusual and inexpensive thing to cook for dinner, then we will help you decide by offering you a simple step-by-step recipe for stew with meat, which is based on the traditional Georgian dish - chanakhi.

This treat is very simple to prepare, so you will definitely succeed in making your own dinner in the style of Caucasian cuisine.

• Cut the pork into oblong thin slices and fry them over high heat until red. Then add the onion, cut into half rings, to the meat and fry everything together until the onion crust is golden.
• Next, add the carrots, cut into small cubes, into the frying pan and, stirring constantly, fry them until half cooked (3 minutes). After this, transfer the meat and vegetables from the frying pan to a plate.
• In an empty container, fry the eggplants cut into slices on both sides until golden brown. Then we also remove them.
• Now, in the vacated frying pan, fry the cabbage for 7-10 minutes.
• Add tomato paste and all other ingredients to it: meat with vegetables, eggplant, salt, pepper, bay and water. Simmer the dish under the lid over low heat for 20 minutes.
• 5 minutes before the end of cooking, add finely chopped herbs and finely grated garlic to the stew.

How to stew frozen vegetables

In the current pace of life, semi-finished products are a real salvation for active and busy housewives. Frozen vegetables in this regard are simply a godsend for those who are watching their figure. You can stew them in a frying pan even without oil, and by changing combinations of vegetables, you can whip up a variety of dishes every day.

The best and most delicious option is cauliflower stew.

Ingredients

• Frozen cauliflower – 200 g
• Mexican mixture – 300-400 g
• Shallots – 2 pcs.
• Table salt - to taste
• Mixed peppers - to taste
• Dill greens – 1 bunch
• Water – 50-100 ml.

How to stew vegetables without oil in a frying pan

1. Pour all the frozen vegetables into the pan: cabbage and mixture, and also add the onion, chopped into thin circles.
2. Salt and pepper the food to taste, add water and simmer the vegetables under the lid over medium heat for 20 minutes.
3. After 20 minutes, pour the chopped greens into the frying pan, mix everything and bring to readiness for at least 5 minutes.

The finished stew is highly beneficial and has minimal calorie content. In addition, this is a great side dish for steamed chicken in soy sauce, the recipe with a video of which you can watch on our website.

Tender chicken fillet in soy sauce

How to stew chicken with vegetables in a frying pan

We would like to offer you another dietary and simple recipe for chicken breast stew today. Despite the abundance of products in the ingredient composition, preparing a homemade dish is quick and enjoyable.

Ingredients

• Chicken breast – 1 pc.
• Green peas, fresh or frozen – 100 g
• Fresh or frozen corn - 100 g
• Green beans – 200 g
• Bell pepper (red and yellow) – ½ pc.
• Long rice – ½ cup
• Shallots – 3 pcs.
• Dill – 50 g
• Soy sauce - to taste
• Turmeric – ½ tsp.

How to stew chicken with vegetables in a frying pan

1. Cut the chicken breast into small cubes and fry in a frying pan along with finely chopped onion for 10 minutes.
2. Meanwhile, pour rice into a saucepan and fill it with 1.5 cups of water. Add some salt to the water to taste and boil the rice until done.

If cooking rice turns into a real torture for you, then our selection of culinary tips will be relevant for you.

1. Boil corn kernels in salted water for 40 minutes.
2. Grind the bell peppers into small squares, cut the bean pods into 5-centimeter cubes.
3. After this, add all the vegetables, peas, as well as boiled rice and corn to the fried chicken and onions.
4. Pour soy sauce and a little water into the dish, add turmeric and finely chopped dill according to the recipe.

Simmer the stew for 20 minutes, covered, over medium heat.

Fish stewed with vegetables

Fragrant fish fillet and stewed vegetables with potatoes are ideal for a festive table. You don’t even need an oven for successful baking; everything can be cooked perfectly in a frying pan.

Ingredients

• Fish fillet – 1 kg
• Potatoes – 6 tubers
• Onions – 1-2 heads
• Tomatoes -2-3 pcs.
• Fresh champignons – 200 g
• Hard cheese – 80 g
• Salt - to taste
• Mayonnaise – 3-4 tbsp.

How to stew fish with vegetables in a frying pan

1. Cut peeled potatoes, tomatoes and onions into thin slices, fish into portions, mushrooms into thin slices.
2. We dilute mayonnaise with a small amount of water to make it more liquid.
3. Three cheese on a grater.
4. In a frying pan, fry the onions and mushrooms until golden brown.
5. In an empty frying pan on the heated bottom, evenly spread the potatoes (half of the total amount), then a layer of onions with mushrooms, on top of them fish, tomatoes, again mushrooms, potatoes, and cover everything with tomato slices on top.

Each layer must be added, but only a little, literally a small pinch, so as not to oversalt the dish as a whole.

Next, fill the puff pastry with mayonnaise diluted with water and sprinkle it with grated cheese. Simmer vegetables and fish under a lid over medium heat for 25-30 minutes.

We check the readiness of the dish by the condition of the potatoes. As soon as the potatoes become soft and loose, turn off the heat and place the treat on plates, garnishing it with your favorite finely chopped herbs.

Having tried the recipes we have proposed in practice, you will no longer be tormented by the question of how to deliciously stew vegetables in a frying pan. After all, there is nothing simpler and more original than such a dish. Affordable products, a minimum of effort, and you won’t be able to tear yourself away from a hot dish.

Difficulty of preparation:

Average

Cooking time:

up to 1 hour

Vegetarianism:

ovo

Kitchen:

Home

Number of servings:

1 serving

Type of dish:

Second courses

Delicious lobio recipe

• 2 cups beans
• 3 tomatoes
• 3 onions
• 3 cloves garlic
• 1.5 tbsp. l. tomato paste
• vegetable oil
• Bay leaf
• cilantro
• parsley
• ground black pepper
• hops-suneli, salt - to taste

Preparation.

Wash the beans, soak overnight, boil until tender along with the bay leaf. Peel the onion, chop and fry in vegetable oil. Add the beans to the onion and simmer for 10 minutes. Then add diced tomatoes and tomato paste and spices. Simmer for 3 minutes. Add the garlic passed through a press, stir, sprinkle with finely chopped herbs. You can add crushed walnuts.

Beans contain protein and many valuable microelements. beans have a beneficial effect on the body in case of atherosclerosis, hypertension, and diabetes.

What lengths women go to in pursuit of an ideal figure. They torture themselves with various diets, try various methods on themselves, and starve. All this can be avoided if you learn to eat right. By eating vegetables throughout the day, you can not only quickly lose weight, bringing your figure closer to your desired parameters, but also replenish your body with missing elements.

Diet pollock with vegetables in the oven

Do you want to get a delicious lunch or dinner in a short amount of time? What is there to hide, you can have a full dinner with this dish even at night and not worry about extra pounds! Let's add some fiber to our diet and cook fish with vegetables.

In general, you can use any vegetables that you like best. Green vegetables with high fiber content are good! Pay attention to zucchini, green beans, green peas and broccoli. You can get a very tender dish if you add cauliflower. Also, don’t forget about tomatoes and red peppers, they release juice perfectly and then the dish will not be dry and bland!

For our recipe we will take the following components:

• 1 cup green beans
• 1 cup diced zucchini
• 1 cup cauliflower florets
• 1 medium onion. Let's chop.
• 1 medium tomato. Cut into cubes.
• 1 bell pepper
• 2 pollock fillets
• Favorite spices to taste
• 1 tablespoon olive oil

We put all the spices in a plastic bag, add the spices there and add oil. Close the bag and shake well so that the oil covers all the vegetables.

Rub the fillet with your favorite spices and leave to marinate.

Place the vegetables in the pan and place in the oven for 10 minutes at 180 degrees. Take out, mix and cook for another 7 minutes. Then place the fillet on top and bake for 10-15 minutes.

Interesting! Did you know that the daily dose of fiber for an adult is about 30 grams? British nutritionists strongly recommend monitoring your fiber intake, as a lack of it leads to problems with the gastrointestinal tract, as well as serious heart disease and diabetes! That's why it's important to regularly include vegetables in your diet! Another important rule is to drink enough water when consuming fiber. It is water that allows fiber to do its job of cleansing the intestines! Fiber is also very important for weight loss as it cleanses our intestines!

What vegetables help you lose weight?

Vegetables contain a huge amount of macro- and microelements, vitamins, and fiber. Eating enough vegetables helps:

• remove excess fluid from the body;
• improve digestion;
• speed up metabolism;
• cleanse the intestines;
• improve blood composition, improve liver function;
• saturate the body with the necessary components.

Due to the fact that vegetables are slowly digested, they are included in various diets. The body has to spend a lot of time digesting fiber, which prevents fat from being stored in reserve.

You should choose the right vegetables to help you lose weight. When choosing high-carbohydrate, high-GI, overly sweet or starchy vegetables, you may not lose weight, but, on the contrary, gain extra pounds.

Therefore, let's get acquainted with the list of low-carb foods for weight loss. This list includes vegetables that are recommended for consumption during diets or fasting days. A number of vegetables are suitable for removing fat.

• Cabbage. This includes regular cabbage, cauliflower, broccoli, and savoy.
• Pepper. You should add bell peppers and hot chili peppers to your diet.
• Zucchini, zucchini, squash.
• Cucumber.
• Tomato.
• Radish, turnip, daikon radish.
• Celery.
• Beet.

Green vegetables are considered especially beneficial for weight loss.

If you feel a strong feeling of hunger, add small quantities of potatoes, corn, pumpkin, and carrots to your diet.

To avoid gaining extra calories, you should give preference to foods low in carbohydrates. If these products are still present in the diet, it is better to eat them in the first half of the day. High-carbohydrate foods contribute to weight gain if eaten in large quantities and later than 3-4 hours before bedtime.

List of the best vegetables for your diet

Losing weight with stewed vegetables will be effective if you know what to use. The best for the diet are:

Calorie content, kcal/100 g

Does not contain cholesterol, contains protein, folic acid, magnesium, iron

Contains lycopene, which breaks down fat and speeds up digestion.

Helps remove fluid and eliminate cellulite

Cabbage (broccoli, Chinese cabbage)

Tartronic acid prevents the accumulation of fatty deposits

Contains phosphorus, zinc, potassium, vitamins A, E, C. Accelerates calorie burning

Rich in organic acids, pectin, potassium, which prevents fatigue during the diet

Contains more than 10 vitamins, antioxidants

Normalizes water-salt balance, which is important for weight loss

Speeds up metabolism, reduces appetite

Contains potassium, iodine, fiber, which improves intestinal function

Contains iron, carotene. Enhances metabolism

In what form can they be eaten?

For those who do not want to gain weight, it is important to cook vegetables correctly. It is better to eat raw vegetables in chopped form and immediately after cooking, otherwise the benefits of consuming them will be less due to the rapid loss of vitamins. If you make a salad from vegetables, you should not add mayonnaise to it. Flax, olive or sesame oil, as well as low-fat sour cream or soy sauce are allowed for dressing.

In addition to raw vegetables, other foods can be included in the diet. These include lean boiled meat, boiled and steamed fish, and eggs. During the day, you should drink enough clean water, as well as regular or herbal tea. It’s good if it contains chamomile, mint and lemon balm. They will ensure restful sleep and reduce appetite.

Many nutritionists advise eating boiled or stewed vegetables. Stewed foods are more beneficial for the stomach and intestines; after eating them, you are less likely to experience an upset stomach or bloating. You can extinguish them by adding a small amount of water or adding 1-2 tbsp. spoons of sour cream or soy sauce, tomato paste. Heat treatment preserves a large amount of vitamins.

Using modern household appliances, you can steam a dish, bake it in the oven, or prepare boiled vegetables. After boiling, you can make puree from them or make diet shakes in a blender.

During the cold season, you can use frozen vegetables. You can prepare them yourself or purchase them at any supermarket.

In addition to frozen foods, the diet also includes other products.

• Lean meats. These include rabbit, chicken, and turkey meat.
• The fish is lean. It is better to serve pollock or hake at the table.
• Seafood such as squid, shrimp, and mussels will also be useful.

The diet should also include fermented milk products. You should choose them with a fat content of no more than 5 percent.

During hunger pangs, it is better to eat some dried fruits or nuts, but you should avoid fresh fruits such as banana and grapes for now. These sweet fruits contain a lot of fructose, so it is unlikely that you will be able to lose weight after eating them.

Practical use

Stewed food is consumed by people who try to lead a healthy lifestyle. After all, this processing method allows you to preserve as much as possible the beneficial substances contained in the products. One of the main factors in this process is time. It is known, for example, that many vitamins are gradually destroyed during heat treatment. This means that every extra minute of boiling has a detrimental effect on the finished dish. This is especially true for vegetables. People have long appreciated their benefits. Take eggplants, for example. Humanity learned about their existence more than a thousand years ago. During this time, the vegetable was carefully studied. Scientists have found that eating it allows you to:

• increase the level of red blood cells and hemoglobin in the blood;
• improve kidney and liver function;
• stimulate the functioning of the stomach and intestines, preventing the formation of constipation.

To preserve these unique properties in the finished dish, you need to know in advance how long to stew the eggplants. Of course, you should not exclude other types of processing (frying, canning, etc.). But, according to experts, it is stewed foods that bring the maximum benefit. There are a huge number of recipes that will help turn an ordinary purple fruit into a real feast of taste. If we talk about how long to stew eggplants, then the temperature at which heat treatment occurs plays an important role. If food is being cooked on the stove, the boiling should be barely noticeable. It is necessary to create conditions so that the vegetables practically simmer in a small amount of liquid. In this case, the temperature must be maintained no higher than 82 degrees. On medium heat this will take 10-15 minutes, and on low heat – no more than half an hour. In the oven the conditions are slightly different. There the temperature can reach 170 degrees, but the time frame remains the same.

How to use it correctly?

To get real results, it is important to adhere to certain rules:

• you should eat at least 5 or 6 times a day, avoiding acute attacks of hunger;
• portions should be small and amount to no more than 200 grams of product;
• it is important to maintain a drinking regime, this will remove toxins from the body and also reduce the feeling of hunger for a while;
• You should not eat carbohydrates at night; your last meal with carbohydrates should be no later than three hours before bedtime.
• It is important not to skip snacks, as this will not lead to weight loss, but will only slow down your metabolism.

Many people eat a sandwich or drink a cup of tea or coffee for breakfast. This is incorrect, since at this time the digestion process starts. After research, it was found that the size of food during lunch and dinner depends on how much food a person eats for breakfast.

Eating raw vegetables in large quantities can lead to digestive disorders. To prevent this, you should alternate the intake of raw foods with vegetables that have undergone heat treatment. The main thing is that the products are not fried in large amounts of oil, but steamed, boiled or baked. During heat treatment of foods, their calorie content may also change in one direction or another.

Vegetable dishes are ideally combined with boiled meat or fish, and herbs. It is better to add spices and season with lemon juice. To kick-start your metabolism and minimize digestive upsets, you should drink up to two liters of water throughout the day. This is also important when consuming large amounts of fiber.

To speed up metabolism, it is better to reduce salt intake or completely eliminate it from the diet. Instead of regular salt, you can take a small amount of sea salt.

According to nutritionists, you should give preference to non-starchy vegetables; in any case, it is not recommended to cook them for dinner. It is better to eat carrots and beets in the first half of the day. By the way, carrots in Europe are considered not a vegetable, but a fruit. This was officially announced in 1991.

It is not advisable to include pumpkin, melon, and corn in large quantities in your diet.

Some foods are high in calories, so it is recommended to limit their consumption to avoid weight gain. It is better to use them 1-2 times a week. Potato lovers can occasionally treat themselves to boiled or baked potatoes.

• French fries contain 170 kcal per 100 grams of product;
• when boiled, the dish contains 76 kcal;
• “in uniform” – 82 kcal;
• mashed potatoes – 82 kcal.

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Vegetable diets

By eating plant foods, you can quickly feel full, while the body receives the necessary amount of minerals and vitamins. During weight loss diets, it is better to eat raw vegetables more often, alternating them with boiled and stewed foods. It is better not to prepare dietary dishes for future use; if stored for a long time, their benefits are reduced by almost 70%. Using vegetables, you can think of an interesting menu for the whole day. A variety of salads, healthy casseroles, and freshly squeezed juices will become the basis of the diet during this period.

This diet is quite easy to tolerate, because the body receives a sufficient amount of fiber, which contributes to better cleansing. At the same time, a person receives the required amount of vitamins, macro- and microelements contained in vegetables. It also allows the consumption of meat, fish, and dairy products, which ensures the supply of protein to the body. Some newfangled diets, for example, the keto diet, are aimed at reducing protein intake, which, in turn, leads to deterioration of the skin and hair loss. Although the ketogenic diet allows you to quickly lose weight, you should definitely include a vitamin complex at this time to avoid side effects.

When choosing a vegetable diet, the diet includes vegetables in any form, except fried in oil. Calorie content per day should be no more than 1300 kcal, while the amount of vegetables should be about 1.5 kg.

Sample menu for a week aimed at losing excess weight:

• for breakfast you can take low-fat cottage cheese (100 g), plus vegetable salad and herbal tea;
• as a snack, you can drink a glass of low-fat kefir;
• lunch consists of okroshka with kefir, cauliflower soup, grated carrots with 1 tsp. olive oil;
• dinner consists of stuffed sweet peppers with tomatoes and eggplants;
• At night you can drink a cup of low-fat yogurt.

In addition to this option, you can use a diet based on the intake of tasty and healthy vegetable soups. During such a diet, you can eat vegetable soup at any time and in any quantity. This will provide a long-lasting feeling of fullness, and at the same time the body will spend more energy on digesting the soup, which will ensure rapid weight loss. When choosing such a diet, you should keep in mind that you should not eat this way for more than 7 days. After this, you need to include protein foods in your diet. After two weeks, you can repeat this diet. During this time, you can lose up to 8 kg of excess weight.

Diet rules

Stewed vegetables for weight loss will be beneficial if you follow the basic rules of dietary nutrition. These include:

• The daily consumption rate is 1.5 kg. This amount is divided evenly into 5-6 doses.
• Maintaining water balance. You need to drink 1.5-2 liters of liquid per day (water, herbal tea, rosehip decoction).
• Be sure to minimize or completely eliminate the fat content in prepared foods. To do this, eliminate the addition of mayonnaise, sour cream, and reduce the amount of water and oil.
• Avoid using salt. If this is not possible, it is better to salt the dish after cooking it.
• To provide the body with the necessary amount of vitamins, it is necessary to use the optimal combination of vegetables in the daily diet. Be sure to add greens to the finished dish.
• Limit consumption of onions, turnips, and beets.
• Food should be taken warm, not cold or hot.
• If such a diet is planned for more than 7 days, it is necessary to add dietary protein products (low-fat fish, cottage cheese, chicken breast) to it.

Contraindications

Like most diets, this diet also has certain contraindications.

1. Those who have problems with the digestive system should not include large amounts of fresh vegetables in their diet. It is better to limit their use for gastritis, ulcers, colitis during an exacerbation.
2. A vegetable diet is not suitable for people with kidney disease.
3. People should not consume vegetables for a long time during periods of exacerbation of chronic diseases.
4. Those who are allergic to certain foods should avoid this diet.
5. Women should not use it during pregnancy or while breastfeeding.
6. This diet is not recommended for older people.

Before using any diet if you have problems with the digestive system or other problems, you should consult a gastroenterologist or nutritionist to make sure that the chosen diet is correct.

This vegetable diet may not be suitable for those who are accustomed to meat. Eating vegetables without meat may be difficult for them, so it is better for them to choose a protein-vegetable diet. In this case, the body will receive more benefits; such a diet is more balanced in terms of the content of valuable substances.

Dietary vegetables

Thanks to the variety of vegetables and methods of cooking them, you can endlessly diversify your dietary menu. There are vegetables that should be limited in consumption for those who decide to lose weight. They contain a lot of starch and have a high glycemic index. These include: turnips, sorrel, rhubarb, beets, melon, pumpkin, potatoes, corn. Carrots, tomatoes, onions, broccoli, zucchini, cabbage, cucumbers, green peas, daikon radish, and garlic are suitable for everyday nutrition.

A weight loss menu should include dietary vegetables with a calorie content of no more than 100 kcal per 100 g of product. You should include more plant-based foods with zero or negative calories in your diet. When consuming them, the body spends more calories digesting them than it receives from them.

Low calorie recipes

The necessary ingredients for preparing nutritious low-calorie dishes are selected depending on taste and personal preferences. You can cook simple and delicious dishes in a slow cooker. Vegetables baked in the oven are no less satisfying and healthy. In addition, it is worth taking care of vitamins in advance by making preparations for the winter. Stewed vegetables without oil or steamed will be an ideal option for dinner; they will leave a long-lasting feeling of fullness, but will not add extra pounds.

You can prepare a lot of healthy dishes from vegetables. When you include them in your diet, you can actually reduce your body parameters and lose a few kilograms.

Healthy raw vegetable salad

• zucchini or zucchini – 200 g;
• sweet pepper – 50 g;
• Chinese or white cabbage – 200 g;
• cucumber 1 pc.;
• juice of ½ lemon;
• salt, spices, garlic;
• olive oil for dressing.

All vegetables are washed and cut into strips, then seasoned with oil and spices are added. The calorie content of this dish is 33 kcal per 100 grams.

Vegetable stew

You need to take the following products:

• tomatoes – 2 pcs.;
• sweet pepper – 2 pcs.;
• zucchini – 1 pc.;
• greenery;
• salt as desired.

Vegetables are cut into cubes, placed in a deep frying pan and simmered under a closed lid for 15-20 minutes. Add salt at the very end. The calorie content of this dish is 23 kcal.

In addition, vegetables can be used to make a stew, casserole, vinaigrette or fat-burning soup. But also don’t forget about drinks and cocktails made from vegetables. The more vegetable dishes in a person’s diet, the more kilograms he will be able to say goodbye to, and the smaller his waist will be.

For more information about the vegetable diet menu, see the video below.

Ingredients: zucchini, egg, salt, pepper, cheese, flour, dill

You can make very tasty dietary pancakes from zucchini. I described in detail how to do this in my recipe.

- 2 zucchini, - 1 egg, - salt, - black pepper, - 30 grams of dietary cheese, - 1 tbsp. flour, - 4-5 sprigs of dill.

Ingredients: zucchini, cheese, dill, olive oil, spices, salt, pepper

Be sure to try these delicious and easy to prepare crispy zucchini sticks. Absolutely everyone will like the dish.

- zucchini - 300 grams, - hard cheese - 50 grams, - greens - 10 grams, - olive oil, - spices, - salt, - black pepper.

Ingredients: mushroom, sauce, pepper, paprika, onion, oil, garlic

Prepare a very tasty dietary shish kebab from champignons on the grill. The dish is prepared quickly and easily.

Ingredients:

- 1 kg. champignons, - a glass of soy sauce, - half a tablespoon. ground black pepper - half tbsp. ground red pepper - half tsp. paprika, - 2 onions, - 1 tbsp. ground coriander - 4 tbsp. olive oil, - 4-5 cloves of garlic.

Ingredients: turkey fillet, potatoes, mushroom, onion, carrots, vegetables, tomato, salt, pepper, paprika, oil

Turkey is a delicious dietary meat from which you can prepare many different delicious low-calorie dishes. Today I bring to your attention a recipe for turkey with vegetables in the oven.

- 300 grams of turkey fillet, - 1 potato, - 100 grams of champignons, - 1 onion, - 1 carrot, - frozen vegetables, - 1-2 tomatoes, - salt, - pepper, - paprika, - 1 tsp. dry bell pepper - 1 tbsp. vegetable oil.

Ingredients: beans, water, onion, garlic, herbs, salt, pepper, seasoning, vinegar, oil

Lobio is a true culinary masterpiece of Georgian cuisine. Today I have prepared an excellent recipe for this dish for you.

- a glass of red beans, - 4 glasses of water, - 1 onion, - 2 cloves of garlic, - a bunch of herbs, - salt, - spices, - 1 tsp. wine vinegar - 1 tbsp. vegetable oil.

Vegetable stew

Stewing vegetables is most often used to make soup or stew. And meat, legumes or mushrooms can be used as additional ingredients. It all depends on the chosen recipe and the wishes of the hostess. For example, you can consider how to stew cabbage with vegetables in a frying pan.

This is a fairly popular dish, for the preparation of which you may need:

4 potatoes, 1 carrot, salt, 6 tomatoes, 200 grams of cabbage, pepper, onion, 2 cloves of garlic, 250 grams of zucchini and a little vegetable oil.

In this case, the following procedure should be followed:

1. First you need to chop the vegetables. To do this, cabbage, zucchini, tomatoes and potatoes should be cut into cubes, onions into rings, and carrots should be grated using a grater with large holes. You can simply chop the garlic with a knife. The food pieces should be approximately the same size.
2. Now some of the vegetables need to be placed in the frying pan. This must be done in the following order: potatoes - cabbage - carrots.
3. Pour water over them and simmer for 5 minutes at low boil. The liquid should cover only the very bottom layer.
4. Add tomatoes, zucchini, a little salt, water and continue processing for another 3 minutes.
5. Lightly fry the onion separately in oil, then add to the vegetables and simmer until fully cooked.
6. Turn off the heat, add garlic, stir and cover with a lid. In this state, the products should stand for 6-7 minutes.

After this, you can safely serve them to the table.

Total:

Cooking time: 20 min

Published by: naniki

To prepare stewed vegetables, you can use any set of vegetables you have. I took white cabbage, onions, carrots, garlic, sweet peppers, frozen green peas. 1. Wash all the vegetables, dry them and chop them coarsely - it’s better to do this in advance, because then you will need to quickly add them all to the frying pan. 2. Heat olive oil in a frying pan. 3. Throw a medium or large onion, cut into half rings or quarter rings, into the frying pan, stir quickly so that the onion is lightly gripped by oil on all sides. 2. Crush the garlic clove with a knife and chop finely, add to the onion. 3. Add carrots, cut into medium cubes, stirring, and continue frying. 4. Almost immediately add cabbage, cut into large squares. It will take the longest to cook, so monitor the readiness by checking the softness of the cabbage. Salt and pepper everything. 5. When the cabbage is almost ready, add the chopped pepper. 6. And at the very end, add green peas, you can add a little water and bring the vegetables to readiness under the lid. If you like your vegetables very soft and boiled, then simply add more water and simmer until the desired softness, but remember that the benefits from such a dish will be minimal. 7. Serve with herbs as a side dish for meat or fish, or as a very tasty dish on its own. You can sprinkle the vegetables with any toasted nuts or seeds.