Healthy food for an optimal figure - diet salads with squid without mayonnaise

Healthy food should not only be healthy, but also tasty. Diet salads with squid without mayonnaise will help you lose extra pounds, create an attractive figure and maintain it. Nutritionists and athletes recommend regularly including dishes with squid in your diet, because such food fits into the proper nutrition system (PN). A prerequisite for a salad recipe is the exclusion of mayonnaise.

Squid is the key ingredient of the dish, but this does not mean that the salad cannot be varied with other products. You can add almost any dietary ingredients to it. This will not only create new taste characteristics, but will also make the food even healthier.

Is squid considered low-calorie and dietary?

Squid meat is a prime example of a dietary product. Its unique quality lies in its high protein content and minimal amount of fat and carbohydrates. Therefore, seafood is recommended for consumption by athletes (especially while gaining muscle mass) and people who want to lose excess weight.

What are the benefits of squid

Shellfish contain the same amount of protein as dietary fish or beef. At the same time, it contains a significant amount of amino acids, especially essential ones, which play a critical role in the process of muscle growth. Also, due to the high content of amino acids, eating squid meat prevents damage to muscle fibers and makes it easier to endure physical activity. They contain the following amino acids:

• leucine;
• glutamic acid;
• aspartic acid;
• lysine;
• alanine;
• arginine;
• glycine;
• isoleucine.

Attention! Squid contains a significant amount of taurine, which reduces the amount of bad cholesterol (LDL) in the body. Eating 100-200 g of squid 2 times a week helps reduce the atherogenic index.

Although squid is low in calories (100 g of raw meat contains 91 kilocalories), its nutritional value can vary depending on the cooking method. Calorie content per 100 g, depending on cooking option:

• cooking – 99.5;
• grill – 106.5;
• canning – 105;
• frying with oil – 175.6;
• stewing in own juice – 175;
• smoked – 241;
• dried – 286 (highest calorie).

The water content in squid meat is about 80%.

What makes this type of sea meat dietary is its significant content of vitamins, micro- and macroelements. Consumption provides the body with:

• vitamins of groups A, B, PP, C, E (the latter has pronounced antioxidant properties - it slows down cell damage by peroxides);
• sodium;
• phosphorus;
• magnesium;
• potassium;
• iron;
• sulfur;
• copper;
• zinc;
• selenium;
• manganese;
• cobalt;
• molybdenum;
• iodine;
• nickel, etc.

Expert opinion

Evgeniy Kislitsa

Practicing surgeon. Certified massage master. Two-time vice-champion and heavyweight champion of regional kettlebell lifting competitions.

Important to remember! Squid is a very strong allergen; in case of acute allergic reactions, its consumption should be limited. If you follow a strict therapeutic diet, taking this product is prohibited. It is better to try not to consume it smoked or fried.

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Squid salad

Its dense body, reminiscent of a torpedo, is often used for stuffing and baking. The healthy meat of a sea predator is actively consumed by athletes, because it contains: complete proteins (the main building material of the body), selenium (a powerful anti-cancer substance), iodine (an assistant to thyroid-stimulating thyroid hormones), phosphorus (an accelerator for the growth of bones and teeth). Nutritious squid salad recipes are suitable for creating menus for families of varying abilities. Tender cephalopod carcasses are combined with a variety of ingredients and are easy and quick to prepare.

The five most commonly used ingredients in recipes are:

The main thing is not to overcook them on the fire. Before cooking, remove the transparent skin. To do this, just pour boiling water over the squid and remove the curled film. Don't forget to take out the chitinous plate - a flat transparent tube. To make the dish more flavorful, add spices and fresh herbs. For example, saffron threads will perfectly complement the color and aroma of the treat. And the subtle anise notes of chervil will perfectly complement the taste of seafood.

Impact on the human body

1. Antispasmodic. Riboflavin, present in the composition, can reduce the duration of migraines.
2. Diuretics. The presence of potassium helps relieve swelling and helps cope with hypertension.
3. Hematopoietic. Copper facilitates the formation of red blood cells. Retains iron in the body.
4. Stimulating. Due to the high iodine content, brain activity and thyroid function are activated.
5. Strengthening. Phosphorus improves the condition of teeth and bones.
6. Regenerating. Polyunsaturated acids have a positive effect on the liver. Restores under non-alcoholic fatty influences.
7. Immunomodulatory. Zinc maintains the body at high levels. Valuable amino acids are also responsible for resistance to negative external factors.
8. Toning. Increases endurance due to its high protein content. Helps build muscle mass.
9. Reproducing. Natural aphrodisiac. Has a beneficial effect on the reproductive system. Improves the quality of potency and helps alleviate premenstrual syndrome.
10. Anti-aging. The copper content in squid prevents the appearance of gray hair and allows you to feel young longer. Vitamin E guarantees healthy and beautiful skin.
11. Restorative. Strengthen blood vessels and heart muscle, and also improve blood composition. These processes are affected by potassium, cobalt and iron. In terms of potassium content, squid can compete with bananas and cereals.

Detailed composition, per 100 grams of the finished dish: “Squid salad”

Combination options: what does the taste of seafood harmonize with?

According to the chefs, squid in the salad goes harmoniously with almost all products. A harmonious flavor tandem is created by adding other seafood products to boiled squid - shrimp, seaweed, caviar or mussels. To give a more expressive taste, you can add bell peppers, Chinese cabbage, and tomatoes.

Boiled vegetables will help make a diet salad with squid more satisfying. It is best to use beets, carrots, and potatoes. And if you add boiled eggs to such a salad, you can significantly increase the proportion of protein in it.

Pickled and canned foods will help create an unusual, piquant taste and at the same time keep the salad low-calorie. Recommended use:

• cucumbers;
• olives and/or black olives;
• peas;
• onion.

Diet salad with squid acquires bright flavor notes if you add avocado or hard cheeses to it. The dish also goes well with feta. An interesting flavor combination is formed when mushrooms and garlic are added to the salad.

Egg salad with squid

Photo: ann_1101.mail.ru / Depositphotos
Cooking time : 12 minutes.

Ingredients:

• 1 squid carcass;
• 2 eggs;
• 2 tablespoons of mayonnaise;
• salt and ground black pepper - to taste;
• 1 cucumber - optional.

Preparation

Boil squid and eggs. Cut the first ones into rings or strips, chop the second ones into large cubes. Add mayonnaise, salt, pepper and stir. You can put cucumber in the salad.

Eggs go great with squid. If the salad contains these ingredients, a delicate taste is guaranteed. This recipe can be supplemented with canned corn - it will be even tastier.

What to fill with

The chef of the fish restaurant “Fish Chain” recommends seasoning the diet salad with squid with sweet and sour marinades. For those who are not ready for such flavor solutions, the chef advises using olive oil, pepper, salt and lemon juice. You can also add balsamic vinegar in small quantities.

The chef of the Sixty restaurant, Regis Triegel, recommends not worrying about the dressing at all. In his opinion, her choice depends only on a person’s taste. The master suggests flavoring the salad with truffle oil and balsamic, aioli. For lovers of Asian options, the chef advises using soy sauce and shiso. Trigel is also impressed by combinations of bright dressings, which is why he is a strong supporter of the combination of dietary seafood and Asian sauces.

Squid salads are very tasty

A truly delicious salad does not have to be prepared with meat - you can prepare an excellent snack with seafood, which will not only perfectly saturate your body, but also add many useful vitamins and minerals. You can prepare a large number of salads with squid. Many cooks have noticed that a very tasty squid salad includes rice, corn, cheese, eggs and nuts. My recipes with photos will help you, dear friends, to correctly combine these ingredients in different salad options and, in addition, to serve them beautifully and correctly.

Squid is not the easiest food to prepare, but with our detailed step-by-step instructions for preparing it, even the most novice cook can easily prepare a delicious salad for guests or family.

By purchasing sliced ​​smoked squid, you can enhance the flavor of the salad, and by adding boiled seafood, you will add notes of softness and tenderness to the dish.

I would like to offer you a choice of several options for very tasty salads with squid for the holiday table, in a hurry.

Top 10 simple recipes

The article provides the most common recipes for dietary salads. This does not mean that you need to limit yourself to just preparing them. It is allowed to prepare any salads, as long as the key condition is met - the low calorie content of the dish's ingredients.

"Easy"

An extremely simple recipe. The boiled squid carcass is finely chopped, diced boiled eggs (2 pieces) and 3 medium fresh cucumbers are added to it. Everything needs to be mixed thoroughly. Then add herbs and a little lemon juice.

With apples

350-400 g of squid should be cut into cubes. Then add 4-6 finely chopped boiled eggs, 300 g of peeled apples, 1 onion (everything is first cut into cubes). At the end, add a pinch of greens and mix everything thoroughly. Dressing – olive oil.

"Fitness"

This salad is not only dietary, but also very tasty and filling. It is recommended to boil seafood in spicy water. The advantage of the dish is the ability to “adjust” it to suit your taste preferences. In addition to the above ingredients, you can use avocado and boiled chicken fillet. Yogurt without additives can serve as a dressing.

For preparation you need:

• 2 boiled squids;
• 2 fresh cucumbers;
• 3 tomatoes;
• 3 lettuce leaves;
• ½ onion;
• 1 laurel leaf;
• 4-5 sprigs of parsley;
• 1 tbsp. a spoonful of vinegar and olive oil;
• pepper and salt are added individually.

How to cook: boil squid in boiling water (add bay leaf, salt, pepper and parsley first) for no more than 3 minutes. The serving dish is covered with lettuce leaves, torn into large pieces. Onions, cut into half rings, are marinated for several minutes in vinegar and water with the addition of pepper and salt. Onions are placed on top of the lettuce leaves. Top it with cucumbers and tomatoes (cut to taste). Squid are placed on top. The dish is poured with oil, crushed with pepper and salt. You can decorate the salad with a sprig of parsley.

With seaweed

For preparation you need:

• 200 g seaweed;
• 2 squid;
• 1 tbsp. corn;
• 2 chicken eggs;
• 2 teaspoons lemon juice;
• 3 tbsp. spoons of vegetable oil;
• pepper and salt.

How to cook: seaweed is mixed with corn. Add eggs cut into strips or cubes. Boiled squid, cut into strips, are placed on top of a layer of seaweed, corn and eggs. Add spices and lemon juice.

Dietary with corn

Required components:

• ½ kg squid;
• 1 onion;
• 3 eggs (boiled);
• fresh cucumbers – 2 pieces;
• 250 g canned corn;
• 20 g sunflower or olive oil;
• 20 g each of dill and parsley;
• pepper and salt - individually.

Cooking: boiled squid and eggs are chopped. Lightly fry the onion, cut into small cubes. All ingredients are mixed. Add spices. Stir. At the end, the salad is seasoned with oil.

With Chinese cabbage, tangerines and sour cream

From the ingredients:

• 350 g boiled squid;
• 100 g bell pepper;
• 200 g cucumbers;
• 100 g of Chinese cabbage;
• 2 tbsp. spoons of low-fat sour cream and soy sauce;
• half a medium tangerine.

Preparation: Finely chop the vegetables. You can grate cabbage and cucumbers. Mix sour cream and tangerine juice. Add seafood to the vegetables and mix. At the end everything is poured with sauce.

With chicken fillet and nuts

The best option for those who want to build muscle. To prepare you need 300-350 g of chicken fillet, 2-3 fresh tomatoes, 3 lettuce leaves, 2 tbsp. spoons of olive oil, 30 g of walnuts. Chicken and squid fillets are boiled and cut into pieces. Cutting the fillet does not matter; the squid is cut into rings. Finely chop the tomatoes and lettuce leaves. The nuts can be chopped or used unchopped. The ingredients are mixed and poured with oil. Seasonings include salt and pepper.

With feta cheese

Components:

• squid meat – 250 g;
• feta cheese – 200-300 g;
• 200 g of fresh tomatoes and cucumbers;
• parsley – 50 g;
• lettuce leaves – 4 pcs.;
• pepper and salt to taste.

How to prepare: Vegetables and cheese are cut like a Greek salad. Mix everything and season with olive oil. Add spices.

With shrimps

The ingredients are almost the same as the previous diet salad, but shrimp are used instead of feta, and lemon juice appears. Squids are cut into rings or half rings. Shrimp are served whole or sliced ​​(depending on size). Vegetables are cut finely. Lettuce leaves are cut into medium pieces. Mix squid and shrimp. Squeeze lemon into seafood. Quickly add the remaining ingredients. Everything is mixed. Add oil and spices.

"Tsarsky"

Needed:

• 250-300 g boiled squid;
• shrimp – 250 g;
• crab meat – 150-250 g;
• hard cheese – 200 g;
• garlic – 2 cloves;
• 3-4 sprigs of cilantro or parsley;
• low-fat yogurt without additives – 200 g;
• salt (preferably sea salt).

Squids are cut into ring shapes. The shrimp remain whole. Crab meat can be ground to your liking. The cheese is crushed using a coarse grater. Add crushed garlic to the yogurt and stir the resulting mixture. All components are thoroughly mixed and seasoned with yogurt-garlic mixture. Add salt. Using sea salt will create a pleasant bitterness that enhances the taste of seafood. Greens will serve as decoration for the dish.

Salad with boiled squid for weight loss

Mushrooms go well with seafood, so add champignons to them and it will be very tasty. In addition, mushrooms are a source of protein, so your appetite is instantly interrupted. 2-3 spoons of the prepared dish is enough to fill you up. Champignons can be used canned, pickled or fresh. If you find frozen ones, wait until they are completely thawed before cooking.

Compound:

• 100 g squid;
• 100 g champignons;
• boiled egg;
• small onion;
• 50 g hard cheese (low fat);
• 1.5 tbsp. vegetable oil;
• bell pepper for decoration;
• spices, salt.

How to cook:

Hard boil an egg, peel and cut into large pieces. Boil the squid, then chop into thin half rings and mix with eggs. Grind the cheese on a coarse grater and add to the rest of the ingredients.

Drain the water or juice from the mushrooms, place in a colander and squeeze well. If you squeeze it poorly, they will shoot during frying. Chop the onion into small cubes. Heat a non-stick frying pan over medium heat and fry the mushrooms until golden brown. After a while, add the onion and continue frying for another 5-6 minutes.

Mix the cooled champignons with onions with the contents of the cup. Add spices and oil there, stir everything well. Place the salad in the refrigerator for half an hour. Before serving, place the mixture in a mound and decorate the sides with bell pepper rings.

On a note!

Chicken eggs can be replaced with quail eggs; they look appetizing and are very healthy.

Expert opinion on squid in the diet for weight loss and on PP

Expert opinions on the role of squid in the diet and proper nutrition are positive. Their use is recommended by both nutritionists (doctors who deal with nutrition problems and treatment with diets) and athletes.

Natalya Samoilenko, nutritionist

Natalya is not only a nutritionist, but also an endocrinologist (a specialist who treats diseases of the endocrine system). Work experience in medicine – 19 years. She is also the founder and owner of her own clinic. The doctor recommends eating squid as a valuable source of protein for everyone who leads a healthy lifestyle and is interested in sports. https://www.rbc.ua/rus/lite/wellness/pohudet-diet-10-sovetov-zvezdnogo-dietologa-1543396285.html

Elena Malysheva, professor and TV presenter

Malysheva is a doctor of medical sciences, professor, general practitioner, and cardiologist. The doctor considers squid to be a low-calorie source of protein and vitamins. But the professor warns about the cholesterol content in the product. https://www.crimea.kp.ru/daily/26947/3999121/

Main conclusions

1. Squids are a low-calorie product rich in protein, vitamins and minerals.
2. Dietary salads with squid are recommended to be consumed not only by athletes and PP lovers, but also by those who want to lose weight.
3. It is best to use boiled squid.

Despite all the advantages, a diet salad with squid should not be the basis of your diet. The dish should be part of the overall diet.

What are your favorite squid salads? What do you prefer to season with and what ingredients do you experiment with? Share your ideas with our readers in the comments.

Salad dressings with squid

Another important ingredient is the dressing. In classic recipes, mayonnaise is most often used. Is it worth reminding that 100 grams of such a product contains as many as 680 calories. Of course, we cannot use regular mayonnaise in our diet squid salads. What should I replace it with? Replace with natural yogurt. What can you add to yogurt to make a real dressing? Large selection:

• Mustard. You can use regular, you can take Dijon.
• Egg yolks. They will need to be crushed in a blender along with yogurt.
• A little olive oil. You can use any oil you wish.
• Lemon juice. It goes perfectly with mustard.
• Favorite spices. Here you can choose whatever you want. It’s good to add not only spices, but also dry herbs.

PP crab stick salad

You can always make this version of the salad even more dietary by adding even more protein. You can add shrimp or chicken fillet to your salad. This salad option would be an excellent dinner.