Lobio and other legume dishes
An excellent side dish, ideal for pasta and potato dishes for those who do not want to put on weight. Contains a huge amount of useful substances, helps reduce cholesterol. An indispensable item for people who fast regularly, as it is an excellent source of protein. Legumes are also important for women over 40 because they contain substances that promote the production of female hormones.
Option: soak the beans overnight, put them in a saucepan or slow cooker in the morning, and when ready, grind them in a blender with herbs, garlic and spices.
The best side dish options for weight loss
First, let's figure out which side dishes are best suited for diets and proper nutrition. We’ll also find out which ones you should give up in order to lose weight.
- Vegetables. The variety of vegetable side dishes will definitely not let you get bored! They contain a large amount of fiber, which cleanses our gastrointestinal tract and provides long-term saturation. The most suitable vegetables for weight loss are onions, peppers, cabbage, tomatoes, cucumbers, radishes, asparagus, carrots, garlic, and green peas. But the consumption of potatoes, pumpkin, corn, and beets should be limited - the glycemic index of these vegetables is above average.
Important! Did you know that when cooked, the glycemic index of vegetables increases, but the amount of fiber in them, on the contrary, decreases? To preserve the benefits of vegetables and their low calorie content, cook these side dishes until al dente (not fully cooked, so they have a little crunch).
- Cereals. Due to the content of slow carbohydrates, cereals perfectly satiate for a long time. Give preference to those that contain protein: buckwheat, bulgur, quinoa, amaranth. Brown rice, couscous, oatmeal, pearl barley, and polenta are also perfect for the diet. You should avoid white rice and semolina porridge. This, by the way, also applies to pasta.
- Legume family. Such side dishes not only contain slow carbohydrates, but are also rich in protein. The amount of amino acids in them reaches 20 g (for comparison, chicken breast has 23 g of protein). An excellent option would be any variety of beans, mung beans, lentils, chickpeas, and peas. There are no taboo products among legumes.
When choosing a side dish, consider the timing of your meal. Vegetable side dishes contain fewer calories and carbohydrates, and are also rich in fiber - so they are ideal for dinner. But you should include cereals or legumes in your morning or lunch meals. The slow carbohydrates they contain will give you energy.
When preparing side dishes, do not skimp on spices, because they burn fat well. But you shouldn’t add a large amount of salt - it can cause fluid retention in the body.
Interesting: Is it possible to eat potatoes while losing weight?
Meet: Mash
Mung beans, also known as Indian mung beans, are undeservedly ignored in our country. But these small green grains, which taste like peas, are a real storehouse of health. And they make an excellent side dish. In a dry frying pan, fry a mixture of 1 tsp. coriander, ½ tsp. cumin, a pinch of chili and nutmeg. Pour in 2 tbsp. l. olive oil and brown the onion, 2 cloves of garlic and 1 tsp. ginger root. Add 2 sweet peppers in slices, 200 g of chopped spinach, pour over lemon juice and lay out 250 g of prepared mung bean. This hearty and very healthy side dish is served both hot and cold.
Dietary side dish for dinner: what to choose
The dietary side dish chosen for dinner should not be too filling and not interfere with sleep. Therefore, it is best to choose a boiled or stewed vegetable dish. It should be supplemented with seafood, steamed fish. You can drink kefir, eat cottage cheese, unsweetened yogurt.
Porridge for dinner is too high in calories; the energy received after eating this food will not be spent overnight, but will be stored “in reserve.” The same is true for legumes. They also improve intestinal motility, which is not conducive to restful sleep.
Porridge is the head of everything
We already know that cereal porridges are also an excellent low-calorie side dish. For fans of proper nutrition, buckwheat and brown rice take first place. The advantage of these cereals is that they perfectly satiate, dull the feeling of hunger and contain a minimal amount of fat, along with useful microelements and vitamins.
https://youtu.be/Z5rFb_3P5Vg
As for buckwheat, you need to cook it only in water, without adding oil, otherwise the whole diet will end before it even begins. Of the cooking methods, proper nutrition only approves of stewing, baking, boiling and steaming. After all, you can fight extra pounds with low-calorie side dishes only if they are properly prepared.
Tasty and safe. 10 side dishes that won't harm your figure
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What dietary recipes exist for proper adherence to a diet with meat? Asparagus is quite suitable for weight loss, because it is both low-calorie and healthy, as it is rich in vitamins and microelements.
It is better to choose natural rather than soy. There are delicious recipes with asparagus - soup, Korean style.
Baked champignons
I included mushrooms in my top ten for their low calorie content. Champignons can be bought all year round in almost any store: fresh, canned or frozen. This recipe is with fresh mushrooms. The dish turns out aromatic and juicy: it can be included in the holiday menu.
Number of ingredients: 5 Cooking time: 45 minutes Calories per 100 g: 77 kcal Proteins / fats / carbohydrates: 4.2 / 4.2 / 5.7
Ingredients:
Set of products for baked champignons
- Champignons – 300 grams
- Onion – 100 grams
- Sour cream 15% – 50 grams (2 tablespoons)
- Vegetable oil – 5 grams (1 teaspoon)
- Salt to taste
Washing fresh champignons under running water
I dry the champignons on a towel.
I wash the champignons under cold water and place them on a towel to remove excess moisture.
I cut off the stems of the champignons and chop them finely
I cut off the legs and plates and cut them into 5 mm cubes.
Finely chop the onion
Champignons and stuffing with sour cream, onions and champignon legs for baking
I chop the onion, mix it with mushroom stems and sour cream, add salt.
Stuffed champignon caps before baking
I put the caps in a form greased with vegetable oil, and put the prepared mixture on top.
I bake in the oven for 35 minutes at 190 degrees.
Baked champignons are ready
Baked champignons on a plate
Mushrooms can be eaten with any main course. And they are also very tasty on their own!
Recipes for side dishes for meat
In this section we will present dietary side dishes for meat. They perfectly diversify your daily menu.
Cabbage with mushrooms. Ingredients: 0.5 kg white cabbage, 300 g fresh mushrooms, 1 small carrot, 3 tbsp. tomato paste, spices to taste. Finely chop the cabbage, cut the mushrooms into slices, and grate the carrots on a coarse grater. Place all the vegetables in a frying pan, add ½ cup of hot water and tomato paste, as well as salt and pepper. Mix everything well and simmer covered for 40-45 minutes.
Broccoli with garlic . What you need: 350 g of broccoli, 4 cloves of garlic, half a glass of drinking water. Finely chop the garlic and separate the broccoli into florets. Heat a frying pan with a little olive oil and fry the garlic a little. Then add the broccoli and fry the mixture for a few more minutes. Pour in water, cover the pan with a lid and cook the dish for another 3 minutes.
Polenta with cheese and mushrooms. You will need: 1 glass of corn grits, 1 glass of water, 1 tomato, 150 g of mushrooms fried until tender, 30 g of low-fat cheese, dry herbs. Boil water in a saucepan, add the washed cereal, add salt and cook for 25 minutes. Place the finished porridge in an even layer on a baking sheet and season with any herbs. Place pieces of tomato and mushrooms on top, sprinkle the dish with grated cheese. Bake the porridge at 180 degrees for 5-6 minutes.
Interesting: Is it possible to eat rice while losing weight?
https://youtu.be/jy3wjIMoFog
General rules of use
Side dishes on a diet must be prepared and eaten subject to several conditions:
- Variety, combination of products. Even if you like one of the dishes better, you shouldn’t focus only on it. The monotony of the diet can lead to breakdown, the desire to eat sweets or fatty foods.
- Moderation in the volume of dishes. If you eat too much, the total number of calories may be high and the weight will stagnate. A day is enough for 400 g of vegetables, 300 g of cereals, 200 g of legumes.
- Choosing food based on the time of day. In the morning you should eat higher-calorie cereals or beans, because there is a day ahead in which a person will spend energy. And for dinner you need to cook vegetables. They are easier to digest and have less calories.
2-3 times a month you can afford pasta, potatoes or bread. But you need to eat them without other additives (meat, fish, mushrooms).
Watch this video about healthy side dishes for weight loss:
https://youtu.be/xBLG7mGKv4o
This is quinoa
Side dishes made from quinoa, the favorite grain of the ancient Incas, have won the hearts of all those who are inseparable from diets. How to cook quinoa as a side dish? Like regular rice or buckwheat, at the rate of one part cereal to two parts water. Quinoa tastes salty, so keep this in mind when adding salt. So, we fry an onion and 3 chopped cloves of garlic, add 4-5 peeled tomatoes and simmer over medium heat for 5 minutes. Separately, fry 3 eggplants in cubes and combine them with the rest of the vegetables. Add 350 g of boiled quinoa, season with rosemary and thyme to taste, simmer covered for 7-10 minutes. By the way, this dish will perfectly diversify the Lenten menu, and vegetarians will also like it.
