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”.
Ingredients:
- 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”.
Ingredients:
- 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”.
Ingredients:
- 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.
Ingredients:
- 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.
Principles of losing weight
When losing weight, it is important to follow the basic rules:
- correctly calculate the calorie content of the diet for weight loss and ensure a deficit of incoming energy;
- give preference to dietary food sources;
- increase physical activity;
- decide on the type of diet for weight loss or be guided by a calorie deficit.
Dietary vegetable dishes will help those losing weight when creating a menu. Healthy recipes will help you prepare a main dish for a light dinner and a side dish for lean meat or lean fish.
Dietary vegetable caviar from pumpkin and eggplant
Pumpkin caviar.
Ingredients:
- 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.
Ingredients:
- 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.
Salmon with fennel
Salmon is a tasty and healthy fish, and fennel is rich in vitamins and minerals and improves digestion.
You will need: 4 pieces of salmon fillet, 1 head of fennel, 1 carrot, 1 onion, 1 lemon, 4 tbsp. dry white wine, olive oil, salt and ground black pepper to taste.
Preparation. Cut the fennel and onion into half rings, and the carrots into rings. Heat a little oil in a deep frying pan and fry the vegetables until soft, pour in the wine, place the salmon pieces skin side down in the pan, cover with a lid and simmer over low heat for 20-30 minutes. Season with salt and pepper to taste, garnish with lemon slices and serve immediately.
Recipes for healthy cauliflower dishes
Below are photos and recipes for vegetable dietary dishes made from cauliflower.
Cauliflower with breadcrumbs and butter sauce.
Ingredients:
- 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.
Ingredients:
- 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.
What vegetables will help you lose weight: top 10 foods for effective weight loss
What vegetables will help you lose weight? Everything! However, there are several products that are especially recommended to be included in the diet of someone losing weight; they are worth paying attention to first.
List of the best vegetables for weight loss
1. Broccoli. The composition contains folic acid, as well as vitamin C, B6, K.
2. Spinach has a very rich composition. In addition to vitamins, there are microelements such as potassium, zinc, iron, calcium, and phosphorus.
3. Greens. It is recommended to add it to all vegetable salads. Greens have a lot of vitamins, they also contain folic acid, zinc and riboflavin.
4. Beans, peas, lentils and beans - these products contain more fiber beneficial to the body than any meat. There is also phosphorus, thiamine, riboflavin.
5. Cucumbers help remove excess fluid from the body. They contain potassium, calcium, phosphorus, magnesium and other useful microelements and vitamins.
6. Carrots. It contains a lot of vitamins A, C, K, B6. It also contains potassium, copper, folic acid and fiber.
7. Celery is one of the most effective fat burners. Contains iron, zinc, magnesium, calcium, potassium.
8. Lettuce. Rich in vitamin composition (K, A, B6, E, C), also contains copper, calcium and folic acid.
9. Asparagus. Improves metabolism and nourishes the body with microelements such as manganese, selenium, phosphorus, potassium, riboflavin, thiamine.
10. Cauliflower and white cabbage. They contain virtually no calories, but give the body a long-lasting feeling of fullness and the required daily fiber intake.
When the question arises about which vegetables will help you lose weight, it is recommended to refer to this list to make it easier to create your daily diet.
Dietary recipes for stuffed vegetables
Stuffed cucumbers.
Ingredients:
- 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.
Stuffed zucchini.
Ingredients:
- 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
Preparation.
Wash the zucchini, peel it, and cut it in half lengthwise. Remove some of the pulp with seeds with a teaspoon. Sauté carrots and onions and add to minced meat. Add rice, salt, ground black pepper, paprika, mix. Fill the zucchini “boats” with minced meat, place on a parchment-lined and greased baking sheet, and cook in the oven for 30-40 minutes. 5 minutes before the end, place tomato pieces on the zucchini and sprinkle with grated hard cheese. Can be served with sour cream and tomato sauce.
Diversify your diet with stuffed potatoes, eggplants, bell peppers, and tomatoes. Cook in the oven on one baking sheet an assortment of the listed stuffed vegetables. You can also stuff onions, beets, pumpkin, cauliflower (between the inflorescences).
Cooking rules
Vegetables should be eaten raw, stewed, steamed or grilled.
When properly prepared, vegetables are ideal for a varied, healthy diet that will help you lose weight and improve your metabolism. Depending on the method of cooking vegetables, the number of calories decreases or increases:
- Cooking reduces calories. They pass from the vegetable along with nutrients into the broth.
- Frying adds calories; there are about 150 in a tablespoon of oil.
- Stewing is the only cooking method that retains the original amount of calories. The main thing is not to add oil.
- Grill – during cooking, the calorie content increases slightly, despite the absence of oil.
- Steaming is the healthiest and most dietary cooking method. Vegetables will retain all their beneficial qualities, and the number of calories will decrease.
Therefore, the same products, depending on the method of preparation, have different amounts of calories.
https://youtu.be/jgpV5knYJJE
Delicious lobio recipe
Ingredients:
- 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.
Chicken and cheese sandwich
This delicious sandwich is very easy to make. Plus, it contains only 400 calories.
You will need: 2 slices of grain bread, 1 chicken breast, 2 tomato slices, 1 fresh lettuce leaf, 1 slice of cheese, 2 tsp. low-fat mayonnaise.
Preparation. Boil the chicken breast until cooked and cut into thin slices. Fry the bread in a dry frying pan. Spread mayonnaise on one side of each slice of bread. Place chicken breast on one slice of bread, top with cheese and tomato slices, top with lettuce and cover sandwich with second slice of bread.
Prohibited foods on a vegetable diet
Meat and fish, regardless of variety and fat content, smoked meats, offal, all flour products without exception, alcohol, sugar, vinegar and mayonnaise, pasta, pastries and bakery products should not be included in the diet.
Coffee and cocoa are not completely excluded, but if it is impossible to overcome the cravings, then you are allowed to drink 250 ml of a weakly brewed drink every 2 days - preferably in parts.
It is unacceptable to prepare dishes from fruits that have begun to rot or have been heat-treated. The goal of the diet is not only to lose weight, but also to improve the health of the body.
Allowed foods on a vegetable diet
All types of vegetables are allowed.
As already mentioned, preference should be given to seasonal fresh products. During storage, beneficial substances are destroyed. List of benefits for a plant-based diet:
- Cabbage of all types and varieties, zucchini, including zucchini;
- Green and regular beans;
- Green peas and legumes;
- Pumpkin, tomatoes, eggplants;
- Lettuce and greens;
- Radishes, radishes, onions of various types, garlic and other products that have an aggressive effect on the epithelium of the digestive tract;
- Carrots and beets are high in sugars.
Once every 2-3 days you are allowed to eat a piece of grain bread.
You shouldn't give up potatoes. If root vegetables are cooked correctly, the calorie content of the dish will not be high. The nutritional value of a medium-sized boiled tuber is 82 kcal.
The diet can be supplemented with vegetable oils, fermented milk products, unsweetened fruits - for example, green apples.
Basic rules of a vegetable diet for 7 days
A plant-based diet is not a raw food diet.
You need to eat at least 1.5 kg of vegetables per day in any form - raw, boiled, steamed and baked on the grill or in the oven, sleeve or parchment. Frying is not allowed. Food should enter the body not only in pureed and soft, boiled form, but also in solid form. Be sure to expand the drinking regime - from 2 to 3 liters per day. Carbonated drinks are unacceptable, they irritate the epithelium of the stomach. Mineral water should be chosen with medium or low mineralization so as not to overload the kidneys. You are allowed to drink green tea.
The daily calorie intake is 1300-1400 kcal per day.
Basic rules of a vegetable diet for weight loss:
- Preference should be given to green colors - leafy vegetables and herbs, legumes, zucchini.
- The consumption of vegetables with high amounts of sugars and starch is reduced to a minimum.
- To replenish the supply of amino acids and calcium, it is necessary to introduce low-fat fermented milk products into the daily menu - kefir, yoghurt and cottage cheese.
- Lemon juice and vegetable oils are used as salad dressings.
- Despite the fact that it is advisable to reduce the amount of salt to a minimum, you can eat pickled mushrooms or cucumbers once a day. It is recommended to add them to salads.
- Be sure to take vegetable juices. The drink is drunk in several stages, slowly, in small sips, after cooling. Carrot juice is seasoned with vegetable oil - a third of a teaspoon per glass.
If there are a lot of extra pounds, then you can arrange 1 fasting day. This doesn't mean you have to starve. They independently choose one type of vegetable and eat 1.5 kg per day. Nutritionists advise unloading on cabbage or zucchini.
When losing weight, it is necessary to lead an active lifestyle and play sports. Without physical activity, the skin will sag and cellulite will appear. But at the same time, you should limit yourself to cardio exercises - jogging, cycling, long walks. Power loads are not suitable at this time.
When following a short-term vegetarian diet, you need to listen carefully to your body, noting positive or negative changes. If you feel hungry, you can increase the number of meals you eat by snacking - this will help avoid a breakdown.
If the condition worsens - the appearance of dizziness, nausea, abdominal pain on days 3-4 - the diet will have to be interrupted.
