Broccoli dishes. Recipes for health and weight loss

In your understanding, losing weight is synonymous with starvation and sheer torture over your own body? It seems like beauty a priori requires serious sacrifices? If you were quick to answer positively, then we want to convince you. And the argument at the heart of this article is the benefits of broccoli for weight loss.

Recipes for preparing dishes containing valuable cabbage are, firstly, simple in technology. And secondly, they help you lose excess weight. Believe me, it really works! Better yet, test our theory about broccoli for easy weight loss with your own experience.

This variety of cabbage has long gained popularity among everyone who cares about their own health. And relatively recently, everyone who is losing weight fell in love with it - after all, scientists have proven the benefits of the product for a slim figure. You will no doubt love its low calorie content and list of other valuable weight management benefits. We suggest you prepare broccoli soup for weight loss, as well as several other tasty and healthy recipes. This way you will learn about the correct use of cabbage for weight loss.

Broccoli - beneficial properties for weight loss

Before you begin your path to slimness, it is worth studying the properties of broccoli for weight loss. Almost all of the beneficial substances included in its composition are actively included in the metabolic processes of the body, including fat. Due to their acceleration, gradual weight loss begins. How is this ensured? Weight loss occurs thanks to:

1. Vitamin C and calcium. There are a lot of them in the composition. These substances are catalysts for metabolism - it accelerates and does not allow waste, toxins and fat deposits to linger in the body.
2. Low calorie. 100 g of this vegetable contains only 30 kcal, but at the same time it has high mineral and vitamin value, which makes the vegetable a valuable product for weight loss.
3. B vitamins. They interact with dietary fiber and chlorophyll, which leads to complete cleansing of the body.
4. Coarse dietary fiber filled with water. Their content can help to quickly satisfy hunger, and for a long time.

Vitamin composition

The beneficial properties of broccoli, including in relation to weight loss, are due to. The composition of broccoli is superior to many foods in terms of microelements and vitamins. In this case, the calorie content of the product is considered negative. One small inflorescence contains:

• macroelements – phosphorus, magnesium, calcium, sodium, calcium;
• vitamins – groups B, A, E, PP, C;
• microelements – manganese, zinc, copper, iron, selenium.

When is it better to stop using it?

No matter how healthy broccoli is, like any other product it has its contraindications (fortunately, there are quite a few of them).

The most important rule: do not be too zealous when using it. Even the healthiest foods can be harmful if overused. For example, by overeating asparagus cabbage, you can earn:

• an allergic reaction, at least urticaria (such an unpleasant rash). This reaction may be associated with an excess of vitamin A (and there is more of it in broccoli than in carrots);
• constipation or vice versa – indigestion (depending on how your body reacts to excess coarse fiber);
• excessive excitability (this happens when the body has an increased content of B vitamins);
• exacerbation of diseases of the pancreas (we try to use it especially carefully, or even completely eliminate its use during an exacerbation of pancreatitis).

Broccoli diet

The recommended duration of the broccoli diet is 10 days. During this time you can lose about 5-8 kg. It all depends on your weight - the higher it is, the more extra pounds you will lose. You can stick to the menu described below, but if you simply replace your dinner with cabbage, it’s also easy to lose weight even in a shorter period. The broccoli diet for effective weight loss includes 5 stages, each of which lasts two days. The main condition is to eat cabbage daily, albeit in small quantities. It is also worth drinking as much water as possible - pure or still mineral water.

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For 10 days

The first phase of the diet lasts 6 days. This stage is considered the main one. The second lasts only 4 days. This amount of time is required to consolidate the results of weight loss. The broccoli diet for 10 days involves the diet described in the table. There are only three meals, but you can also have small snacks.

How to cook broccoli for weight loss

It is important not only to use broccoli when losing weight, but also to cook it correctly. For frying, it is better to use olive oil, because it does not emit harmful carcinogens. It is better to stew, boil or steam the inflorescences. This processing will preserve more nutrients in the vegetable, and even without sunflower oil, the food will be much healthier and suitable for dietary nutrition.

For a couple

All models of multicookers have a steam cooking mode. To do this, water is poured into their main bowl. The products themselves are placed in a container for steaming. It turns out something similar to a water bath. Steamed broccoli in a slow cooker is prepared according to the same principle:

1. Wash the inflorescences and divide them into smaller ones.
2. Place them in a steaming container and sprinkle lemon juice or lemon-garlic sauce on top.
3. Fill the main bowl of the multicooker with water.
4. Turn on the “Steam” mode. When the water boils, place a container with vegetables on top and cook for about 40-50 minutes.

Baked

Another useful way to prepare any food is baking. In this case, the products also retain most of their constituent vitamins and microelements. Broccoli baked in the oven is no exception. It can be cooked in its pure form or supplemented with eggs, cheese, garlic - you will still get a dietary dish. The cooking principle is as follows:

1. Wash the inflorescences, divide into small ones and blanch in boiling water for a couple of minutes.
2. Next, transfer them to an oiled baking sheet; you can sprinkle cheese on top or sprinkle with soy sauce.
3. Send to bake for 1 hour at 160 degrees.

Boiled

The simplest and most accessible method of preparation is boiling. It is important not to exceed the recommended time. Boiled broccoli is cooked in slightly salted water for no more than 3 minutes. If the inflorescences remain harsh, then you can increase this value to 5-7 minutes. It is important not to pour too much water - it should be slightly higher than the level of the contents in the pan.

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Casserole with cheese sauce in the oven

Baked broccoli is an excellent filling for casseroles and pies, but you don’t have to cook it before putting it in the oven so that the cabbage retains as many of its beneficial properties as possible.

For casserole with cheese sauce you will need:

• Broccoli - 400 g.
• Egg - 4 pcs.
• Cheese - 200 g.
• Sour cream - 250 g.
• Butter - 30 g.
• Salt and spices.

Step-by-step preparation of the dish:

1. First you need to wash the broccoli and divide it into pieces. Then throw into boiling water and cook for 4-5 minutes.
2. For the cheese sauce, you need to grate the cheese, add raw eggs and sour cream to it. Mix everything well and season to taste.
3. Grease a baking dish with butter, lay out the broccoli, distributing it evenly over the bottom, and fill with the cheese mixture.
4. The casserole must be cooked in the oven at a temperature of 180 degrees for about 25 minutes.

The casserole can be a stand-alone dish or accompanied by salad or fresh vegetables.

Dietary broccoli recipes

There are a variety of recipes for losing weight with broccoli, so your diet will not be so monotonous. It is used to prepare soups, light salads or side dishes for cereals and meat. An unusual option is a smoothie drink, which also turns out very tasty. Smoothies are a great snack option between meals. The salad is suitable for a light dinner, and the soup is suitable for lunch.

Soup

To make broccoli soup for weight loss, you will need a simple list of ingredients. This list includes:

• cabbage inflorescences themselves – 350 g;
• potatoes – 350 g;
• onion – 2 pcs.;
• chicken broth – 1.6 l;
• leek – 35 g;
• bay leaf - to taste;
• garlic – 1 head;
• water – 2 l;
• celery – 170 g;
• carrots – 180 g.

Instructions on how to prepare the soup:

1. Place the peeled onion in a saucepan with water, add 2/3 of the celery and a whole carrot.
2. Cook until boiling, then simmer over low heat for another half hour.
3. Divide the cabbage into florets, cut the leeks and remaining celery into cubes. Repeat the same with potatoes.
4. Place these vegetables in chicken broth and bring to a boil.
5. Discard the onion from the vegetable broth. Finely chop the carrots and celery and add them to the broth.
6. Season with bay leaf, boil the dish for 5 minutes, let cool and process the ingredients until pureed in a blender.
7. Place the resulting mixture into the broth.

Smoothie

If you don’t know what to snack on, then make a broccoli smoothie for weight loss. It is prepared very easily and quickly. To do this, take 150 g of inflorescences, rinse them and divide them into smaller ones. Next, boil for 5 minutes, then add basil sprigs and 200 ml of ayran. The resulting mixture is brought to a homogeneous consistency using a blender.

Salad

Another quick recipe is broccoli salad for weight loss. It is prepared in just 20 minutes, and the calorie content of the dish does not exceed 60 kcal per 100 g. For the salad you will need:

• bell pepper – 1 pc.;
• salt - to taste;
• wine vinegar – 2 tbsp;
• olives – 150 g;
• olive oil – 1 tbsp.

Cooking method:

1. Rinse the inflorescences thoroughly under cold water, then separate them into smaller ones and blanch for about 3 minutes.
2. Wash the pepper, remove its stem and seeds, cut into strips.
3. Mix chopped vegetables, add olives cut in half.
4. Season with oil, vinegar and salt.

Buckwheat with broccoli

Buckwheat is considered one of the most dietary cereals. Even with a low calorie content, it is very healthy, so losing weight with it does not cause much harm to the health of a woman or man. Buckwheat with broccoli for weight loss is a popular dish with excellent taste. To prepare it you will need:

• salt - to taste;
• buckwheat – 500 g;
• carrots – 2 pcs.;
• water – 4 tbsp.;
• broccoli – 200 g;
• onions – 2 pcs.;
• vegetable oil – 40 g.

Cooking method:

1. Rinse the cereal in several waters, remove any debris, then add water and cook.
2. Wash the carrots, cabbage and onions, and chop them as desired.
3. Add all the vegetables to the buckwheat, cook for about 20 minutes, add salt and oil when finished.

Vegetable salad

Fiber, which is found in vegetables, stabilizes the gastrointestinal tract. Cabbage is often used as one of the components of light and healthy salads.

Required:

• broccoli - 0.2 kg;
• onions (white or red) - 0.1 kg;
• olives - 0.1 kg;
• tomatoes - 0.2 kg;
• olive or sesame oil - 2 tbsp;
• salt.

How to cook:

1. Pour water over the cabbage, add salt and boil until tender. Divide into inflorescences and place in a deep plate.
2. Wash the tomatoes and cut into slices. Peel the onion and chop into half rings. Cut the olives into rings. Add all the ingredients to the cabbage and stir.
3. Drizzle the salad with olive oil and salt.

Even gourmets will like this salad with a spicy taste. This seafood and broccoli dish is nutritious but low in calories.

Required:

• cherry - 0.2 kg;
• sea ​​cocktail - 0.3 kg;
• broccoli - 0.1 kg;
• soy sauce - 20 ml;
• olive oil - 5 ml;
• salt, pepper, dried basil.

How to cook:

1. Boil cabbage and seafood in separate pans until al dente. Drain the liquid by draining the ingredients in a colander.
2. Place the cocktail and cabbage in a deep dish.
3. Wash the cherry tomatoes and cut them in half. Add to salad.
4. Mix soy sauce and olive oil in a bowl. Add salt, pepper, dried basil. If desired, you can season with other spices.
5. Pour the dressing over the vegetables and stir.

Constantly eating queen cabbage will make your hair and nails strong and your figure slim. This healthy vegetable is a faithful friend to those who are losing weight; dishes made from it are tasty and low in calories.

Ingredients:

• Broccoli – 300 g
• Eggs – 3 pcs.
• Cucumbers – 3 pcs.
• Cottage cheese 0% – 100 g
• Olive oil – 2 tbsp. l.
• Garlic – 4-5 teeth.
• Fresh parsley – 1 small bunch
• Salt to taste

Separate broccoli into florets, boil or steam, and cool. Boil hard-boiled eggs, cut into pieces. Mix eggs, broccoli, sliced ​​cucumbers, cottage cheese and chopped garlic, add salt and finely chopped parsley, season the salad with olive oil.

KBJU per 100 g:

• Proteins – 5.5 g
• Fat – 4.5 g
• Carbohydrates – 3 g
• Calorie content – ​​72.2 kcal