According to nutritionists, the healthfulness of vegetables depends on the method of their preparation. Stewing is a suitable cooking method as long as fats and high-calorie components are not used in prepared dishes. Dietary recipes for stewed vegetables will be an excellent addition to your diet when losing weight. If the cooking rules are followed, metabolic processes are activated, the body is cleansed of decay products, the functioning of the gastrointestinal tract is normalized, and weight is lost faster.

Boiled, steamed, baked or grilled vegetables will help you lose weight faster. To achieve slimness and preserve the maximum amount of vitamins, you need to know what foods to include in the menu.

Are all vegetables useful for diet and proper nutrition?

To keep your figure slim and your body healthy, you need to include vegetables in your daily diet. Their caloric content is low, they contain many vitamins and minerals that provide balanced nutrition. They contain fiber, which cleanses the gastrointestinal tract of harmful accumulations, reduces the level of bad cholesterol, and normalizes digestion.

Attention! The daily dose of vegetables should not exceed 1.5 kg.

As part of dietary recipes, you should use the following:

• carrot;
• spinach;
• broccoli;
• tomatoes;
• celery;
• zucchini;
• cucumbers;
• Japanese radish;
• garlic;
• green pea;
• white, red, cauliflower.

Light vegetables, such as cucumbers, tomatoes, broccoli, eggplant, celery, paprika, spinach, contain less than 100 kcal per 100 g. They will increase your chances of rapid weight loss.

Foods high in starch (potatoes, pumpkin, peas) should be consumed in limited quantities. And asparagus, celery, and artichoke are not dangerous for your figure.

Be sure to check out:

How to cook: which vegetables are best to eat

In the absence of diseases of the gastrointestinal tract, it is recommended to eat fresh vegetables. However, you must first consult with a nutritionist or gastroenterologist. Raw foods are eaten immediately after cooking, as they quickly lose their nutrients. You can make salads, cold soups, snacks, smoothies, freshly squeezed juices, and vitamin cocktails from them. It is better to combine them with vegetable oils and low-fat fermented milk products.

The most optimal ways to prepare vegetables are boiling, steaming, baking, and stewing. They retain more nutrients and, with the right combination of ingredients, contain a minimum of calories.

Interesting! But it’s better to avoid frozen, pickled, canned, salted and fried vegetables when losing weight. They lose most of their vitamins and minerals, are high in calories, and contain carcinogens.

Dietary tasty and healthy vegetable dishes will make your diet more varied. The main thing is to periodically replenish the menu with new low-calorie recipes, as well as use different methods of preparing vegetables.

Boiled

When losing weight, you should take note of several recipes for boiled vegetable dietary dishes. They contain a minimum of calories, speed up metabolism, normalize digestion, and retain a maximum of vitamins and minerals. You can make soup, vegetarian borscht from vegetables, or serve them as a side dish with lean meat or fish. You should throw the ingredients into boiling water, and add a minimum of salt, at the very end, or avoid it altogether.

Stewed

Recipes for dietary stewed vegetables should be included in the diet of someone losing weight, as they are low in calories, contain a lot of fiber, vitamins, minerals, and are low in carbohydrates and fats. Hot food should not contain fats, foods high in calories, starch, or chemical additives.

In dietary recipes, vegetables are not fried in oil, but are immediately stewed in a thick-bottomed container made of high-quality steel. Cook them over low heat, covered, for no longer than 40 minutes. When dieting, stewed vegetables should not be filled with a large amount of water, as it will dissolve the beneficial substances. The products will languish in their own juice.

Grilled or charcoal

Low-calorie recipes for vegetable dishes on charcoal should be in the arsenal of those losing weight who often go on picnics. Before cooking, the products are cut into pieces and dried using paper napkins. The marinade will make a dietary vegetable dish even more aromatic and juicy. To prepare it, lemon juice, vinegar, soy sauce, garlic, vegetable oils, wine, and spices are often used.

Vegetable slices are filled with the mixture and infused in the refrigerator for at least half an hour. Then they are fried on a grill over coals or a grill pan on both sides until golden brown. If desired, the stewed vegetables can be sprinkled with sesame seeds or grated cheese. The dietary dish is served with sauce. It can be based on natural yogurt, sour cream, and chopped herbs, etc., can be used as additional ingredients.

Baked in the oven

Recipes for dietary vegetable dishes in the oven should not contain fat. This way they will retain maximum benefits and will have low calorie content.

Important! Products are prepared whole, cut in half, into circles or cubes. Then the pieces are laid out on parchment paper or foil. To get an appetizing crust, they are greased with vegetable oil and supplemented with spices. It is better to add salt to them a few minutes before the end of cooking, this way the dietary vegetables will retain their juiciness in the oven.

For each component you need to select the temperature and cooking time. For example, potatoes, carrots, onions are cooked for 30 - 45 minutes, different types of cabbage - from 15 to 25 minutes, paprika, zucchini, pumpkin, tomatoes, asparagus - from 10 to 20 minutes. Dietary oven-baked vegetables with different cooking times can be cooked separately or together, placing them on a baking sheet.

To further reduce the calorie content of oven-baked vegetables, you can cook them in a sleeve or foil without oil.

You can also make a casserole. The main components are supplemented with eggs, low-fat kefir, milk, cheese, etc.

For a couple

Recipes for dietary vegetables in a steamer are simple and quick. The cooking temperature does not exceed 100°, so the components retain their color, taste and maximum amount of nutrients.

When preparing steamed vegetable dishes, follow these rules:

1. Choose dense, unripe vegetables, otherwise they will lose their shape.
2. Cut them into equal pieces so they are ready at the same time.
3. Place vegetables in one layer to help them cook faster.
4. Cook on the top tier of the steamer.
5. Follow the cooking temperature and time specified in the recipe to preserve the structure and nutrients.

If you follow these rules, steamed vegetables will be healthy and tasty.

In a slow cooker

Vegetable side dishes in a slow cooker retain a maximum of vitamins and minerals, so they are healthy. This cooking method is in many ways similar to cooking in a double boiler. But you need to take into account the peculiarities of cooking in different devices, because they have different bowl volumes, so the amount of water is also different.

Important! Make sure that the water does not exceed ½ the volume of the bowl and does not touch the cooking container.

The power of multicookers differs; the higher this indicator, the longer it takes to cook the dish. For example, for a 3-liter Polaris with a power of 500 W, you need to take less liquid and increase the cooking time, for Redmond (4.5 l, 1600 W) the usual recipes are suitable, for Panasonic (5 l, 840 W) you need more water and time.

Dietary and low-calorie vegetable dishes, and delicious side dishes

Dietary recipes for stewed vegetables for weight loss will help make the menu varied. You can cook food on the stove in a metal container with a thick bottom, in a slow cooker, a double boiler on the appropriate mode, an oven or a microwave. Tasty and aromatic assorted vegetables will saturate the body with useful substances, satisfy taste needs, and accelerate weight loss.

Summer vegetable stew

Stewed vegetables are prepared in different ways; one of the popular recipes is stew. The dietary dish turns out bright, aromatic, and has a rich taste.

Recipe:

Serve in portioned bowls, sprinkled with dill.

Cabbage with mushrooms and peppers

The housewife should arm herself with recipes for stewed vegetable dishes that are quick and easy to prepare. Kale with Mushrooms and Paprika fits the bill and also tastes great.

Step by step recipe:

1. Simmer the chopped cabbage in olive oil and water (1:2), stir, do not cover, and keep until golden brown.
2. Separately, stew 1 onion in the same mixture, after 3 - 5 minutes add grated carrots, hold for 3 minutes.
3. In the same way, process 1 chopped paprika, and then 800 g of champignons.
4. Mix all the vegetables, add spices, a little sugar, 2 tbsp. l. tomato Simmer for another 5 minutes, then remove from the stove and leave covered for half an hour.

Serve with boiled potatoes or steamed chicken.

Zucchini and eggplant caviar

Stewed dietary dishes from quickly relieve hunger and delight with their benefits. This truly summer caviar is delicious both hot and cold.

Recipe:

1. Peel, remove seeds, wash and cut into medium-sized cubes 1 zucchini, 3 eggplants, 3 tomatoes, 2 sweet peppers, chop the onion, crush 1 clove of garlic.
2. Separately, simmer eggplants, zucchini, tomatoes, onions, carrots and tomatoes in a frying pan (olive oil and water).
3. Combine all ingredients in a saucepan or saucepan with a thick bottom, cover with a lid, and simmer over moderate heat in its own juice.
4. At the end of cooking, add salt, pepper, garlic.

Stewed zucchini-eggplant caviar can be eaten with young boiled potatoes.

Saute

This stewed dietary vegetable dish can be eaten fresh or canned. It is simple and takes half an hour to prepare.

Recipe:

1. Coarsely chop 2 - 3 eggplants, 2 paprikas, 2 tomatoes.
2. Place the vegetables in a saucepan, sprinkle 1 tbsp. l salt and sugar (without slide), add 3 tbsp. l. olive oil, 6 tbsp. l. water, 2 - 3 tbsp. l. vinegar.
3. Simmer over medium heat under the lid. First bring to a boil and then reduce the temperature.
4. Cook, stirring occasionally, for 25 – 30 minutes.

Remove from heat, cool, refrigerate for 12 hours, then consume.

Using this recipe, you can prepare a simple, quick and tasty dietary dish. Stewed beans with mushrooms will relieve hunger for a long time and saturate the body with vegetable protein.

Step by step recipe:

1. Soak 3 cups of Bulgarian beans in water for 2 – 6 hours.
2. Let the beans cook until tender (about 2 hours).
3. Grind the carrots.
4. Chop 300 g of champignons, simmer in a non-stick frying pan until the liquid evaporates, then drain it and add a mixture of olive oil and water.
5. Chop the onion, add to the mushrooms, after 3 - 5 minutes, throw in the carrots.
6. After 5 minutes, add 2 tbsp. l tomato paste or juice, simmer.
7. Drain the water from the beans, add it to the mushrooms, stir, add a little boiling water (so that the water is visible, but not covered), simmer for 20 minutes after boiling. Add spices.

Remove from heat, leave covered for 20 minutes, then eat.

Lenten cabbage rolls with rice

This recipe is suitable for vegetarians or people who fast. The filling can be wrapped in cabbage or grape leaves.

Recipe:

1. Saute 200 - 250 g of mushrooms with chopped onions in the usual way (olive oil and water).
2. After the liquid from the mushrooms has evaporated, add 100 g of rice and fry in a dry frying pan.
3. Salt the filling, add spices, pour in 100 ml of water, simmer until the rice swells.
4. Scald cabbage or grape leaves with boiling water.
5. Form cabbage rolls, fill them halfway with water, add 2 tbsp. l. tomato juice or paste. Cook until done.

Serve the stewed cabbage rolls sprinkled with dill. This vegetable dish can even be eaten for dinner (2 – 3 hours before bedtime).

Moussaka

If you are an avid meat eater, then write down this recipe. This multi-component dish with vegetables and meat has a rich taste and aroma.

Step by step recipe:

1. Simmer 500 g of minced meat until half cooked, transfer to a saucepan.
2. In a frying pan, one by one, simmer until half cooked 2 chopped onions, 3 carrots, 4 eggplants, 3 red paprikas, 2 yellow bell peppers, 4 tomatoes. Place all ingredients in a saucepan with the meat. When stewing carrots, add 1 tbsp. l. brown sugar, keep it in the pan, stirring constantly while it caramelizes.
3. Place the saucepan with all the ingredients on moderate heat, simmer under the lid, do not forget to stir.
4. 5 minutes before the end of cooking, add spices, chopped garlic (2 cloves), and, if desired, hot pepper.

Season the stew with dill or parsley.

Stew with rice and chicken

A quick, tasty, satisfying vegetable stew with rice and chicken contains a minimum of calories. The stewed dietary dish is prepared without fat.

Step by step recipe:

1. Simmer 700 g of chicken fillet in a non-stick frying pan.
2. Add 100 g of broccoli, chopped carrots, 30 g of leek, 2 tbsp. l. boiled or canned corn, peas, beans, celery, 1 cup of washed rice. Stir and cover with a lid.
3. Heat until juice releases and a pleasant aroma appears.
4. Fill with water until the ingredients are half covered. Add salt, spices, cover with a lid.
5. After boiling, reduce the heat and simmer until the rice and meat are ready.

Serve hot, garnished with herbs.

Stuffed zucchini

Even children will eat these tasty and juicy stewed zucchini. They look appetizing and have a delicate taste.

Step by step recipe:

1. Wash the zucchini, cut off the skin, cut into pieces (crosswise) so that their height is up to 5 cm. Cut out the middle, forming cups.
2. Prepare 700 g of minced chicken, mix it with 100 g of chopped onion, spices, 2 tbsp. l. rice
3. Fill each squash cup with filling. Place in cast iron, pour boiling water to cover the zucchini, cover with a lid, and place on the stove.
4. After boiling, reduce heat, add 100 g of low-fat sour cream, 2 bay leaves, simmer for 30 - 50 minutes.

Serve the stew hot, top with sour cream if desired.

Stewed carrots with raisins and honey

Those with a sweet tooth will not refuse healthy treats based on carrots and dried fruits. The recipe uses honey, brown sugar or a sugar substitute.

Recipe:

1. Cut 2 carrots into small pieces, pour 2 tbsp. l. low-fat milk, 20 g butter until half cooked.
2. Add a handful of chopped dried fruits (prunes, dried apricots, raisins), washed in boiling water, 1 tbsp. l. honey Simmer until done.

If desired, this dietary dish can be supplemented with brown rice or millet.

Useful video

Main conclusions

Stewed vegetable dishes will be a worthy addition to the diet of someone losing weight. They contain a minimum of calories, retain many useful substances, speed up metabolism, and force the body to burn excess fat faster.

The main thing when cooking is to use low-calorie foods, avoid fats, use fresh, natural products, and do not subject them to prolonged heat treatment. It is better to reduce the amount of salt and sugar or replace these ingredients with spices and honey.

- 1 PC.,

Cooking method:

I was really confused by the eggplant in this recipe. After all, the dish is dietary. Not everyone likes this vegetable, and the stomach does not react unambiguously to it. But it turns out that there are diets that involve only eggplants. Eggplant belongs to the protein group. It contains potassium, which normalizes water metabolism in the body, contains fiber and organic acids. Eggplants are recommended to be eaten by people with diabetes, as well as by older people to prevent cardiovascular diseases, atherosclerosis and relieve swelling. Therefore, having studied the properties of eggplant with you, you can prepare our dietary dish with peace of mind.

1. Wash all vegetables: eggplant, zucchini, pepper, tomato and cut into small pieces. We put them in deep frying pan and fry the vegetables in a dry frying pan over high heat for about 7 minutes. In this case, you need to stir the vegetables periodically. Then reduce the heat, cover the vegetables with a lid and simmer for another 10 minutes.

2.Chop the dill and parsley, sprinkle on the vegetables and mix.

3. For taste and aroma, sprinkle the vegetables with dried or fresh basil.

4. After 3 minutes, pour sunflower oil over the vegetables. Stir, add salt and simmer for about 5 minutes. Turn off the heat, let the vegetables stand for a while anddietary stewed vegetablesready. Eat for your health!

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 dish of vegetables is ideal for weight loss: prunes have a beneficial effect on intestinal function, and are also 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.

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.

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.

Recipes for healthy cauliflower dishes

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

Cauliflower with breadcrumbs and butter sauce.

Ingredients:

• 250 g sour cream
• 1 bunch of dill
• 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.

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.

Dietary recipes for stuffed vegetables

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 mixture. 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.

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).

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.

Dietary dishes made from vegetables prepared by stewing promote effective weight loss. The right time for such weight loss is spring and summer, when seasonal vegetable fruits ripen. This will allow you to eat fresh foods and reduce diet costs to a minimum.

The benefits of stewed vegetables during weight loss

A diet based on stewed vegetables will allow you to gradually lose excess weight, which will not return after losing weight. Beneficial properties of stewed vegetable products:

1. Low calorie content. Sautéing with little or no oil does not add calories to raw vegetable fruits.
2. High fiber content. It normalizes metabolic processes in the body, promoting weight loss and cleansing of toxins.
3. Vitamins and minerals. Proper stewing preserves all the beneficial properties of raw foods.
4. Amount of consumption. Stewed vegetable fruits are not only possible, but also necessary to be eaten in large quantities. The main thing is to correctly combine the ingredients in ready-made dishes.
5. Low carbohydrate content. This property is valuable for weight loss because stewed vegetables do not burden the liver.

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:

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.

Features of stewing products

Dietary stewed vegetables will be beneficial for weight loss if they are properly prepared. To do this, you should consider some features:

• You need to cook using a slow cooker, double boiler, oven, microwave or on the stove. Steam quenching preserves the cellular structure of the product.
• For cooking, use dishes with a thick bottom made of high quality steel. This will preserve all the beneficial properties of the products.
• Simmer over low heat using a lid.
• The heat treatment time should not be more than 40 minutes, because this will lead to a decrease in the vitamin content in the finished dish.
• It is important to prepare the ingredients correctly. Finely chop the cabbage, and cut the tomatoes, zucchini, and cucumbers into cubes with a stainless steel knife.
• No need to add a lot of water. It will dissolve useful components. Vegetable products will release excess liquid when stewed, so the food will be cooked in its own juice.
• You can stew both fresh and frozen foods. The latter must defrost naturally.

Video

This is a very quick and very simple recipe. vegetable dishes. Diet potatoes with garlic, in fact, are just a “variation on a theme,” but in our case, the potatoes should not be fried, but baked, in order to avoid the use of oil and carcinogens. And garlic will give the potatoes a wonderful piquant taste.

To prepare 4 servings, you will need:

• 400 g potatoes (preferably red)
• head of garlic (namely the head, not the clove)
• 2 tbsp. spoons of olive oil

Cut the potatoes into wedges. Disassemble the head of garlic into cloves, but do not remove the skin from the cloves. Add butter to the potatoes, salt and pepper and place in the oven (200 degrees) for 40 minutes until the potatoes and garlic are soft. Remove the dish from the oven and squeeze the roasted garlic from its skin onto the potatoes. What a scent!

Calorie content: 80 kcal per 100 grams, 18 grams carbs, 0 grams protein, 0.5 grams fat, 3 grams fiber.

Low Carb Zucchini Lasagna

There is some difficulty in preparing this low-calorie vegetable dish with cheese- this is the construction of a structure: one miss, and the lasagna will fall apart.

To make eight servings, you will need:

• 700 grams zucchini
• 400 grams of low-fat cottage cheese, you can use ricotta
• 2 eggs
• fresh herbs: 100 grams of basil or 70 grams of parsley
• 400 grams of pasta sauce (preferably without sugar, or can be made from tomato paste)
• 200 grams mozzarella cheese
• 70 grams Parmesan cheese
• salt to taste

Slice the zucchini 3mm thick for the lasagne layers. It is very convenient to use a mandoline grater for this. Place the zucchini in a colander and lightly moisten with salt water. Place a colander over the pan to drain the juices. After 15 minutes, wet again with salt water and dry. Mix eggs, cottage cheese and basil. Take one quarter of the sauce and brush the pan with it. After this, lay out layers of lasagne. First add a layer of zucchini, then spread with a mixture of one-third eggs and cottage cheese, one-third sauce and one-third mozzarella cheese. Sprinkle the last third layer with Parmesan. Place the lasagna in the oven and bake for half an hour.

Calorie content: 242 kcal per 100 grams, 8 grams carbohydrates, 17 grams protein, 9 grams fat, 2 grams fiber.

Stewed vegetables

Just try this low-calorie dish, and you will immediately forget that you are!

• 100 grams vegetable broth
• 2 medium carrots
• 1 zucchini
• 1 medium squash
• 50 grams of fresh mushrooms
• fresh parsley
• 1 tbsp. spoon of margarine
• 2 tbsp. spoons of wine vinegar

In a large skillet over medium heat, bring the broth to a boil. Chop and add vegetables, simmer them covered over low heat. After 15 minutes, remove. Turn the heat to high and simmer the broth for 5 minutes, then add the vinegar and chopped parsley. Turn off the heat and add margarine to the dish. Pour the sauce over the vegetables.

Calorie content: 30 kcal per 100 grams, 6 grams carbohydrates, 1.5 grams protein, 0.5 grams fat, 1.5 grams fiber.

Diet ratatouille for a large company

This excellent diet recipe- guests will ask for more.

To prepare 8 servings you will need:

• 250 grams zucchini
• 250 grams of eggplant
• 250 grams of onion
• 500 grams of tomatoes
• 2 tablespoons flour
• 250 grams of sweet pepper
• fresh parsley
• 5 cloves garlic
• 2 tbsp. spoons of olive oil
• 10 basil leaves

Chop the zucchini and eggplant. Place different plates and sprinkle with flour. Cut the onions and peppers into strips, tomatoes into slices, finely chop the garlic and parsley. Pour oil into the pan. Sauté the onion, add herbs and vegetables, add salt and pepper, and stir. Cover the dish with a lid and simmer over medium heat. After 40 minutes, stir, remove the lid and cook until excess liquid has evaporated.

Calorie content: 110 kcal per 100 grams, 15 grams carbohydrates, 3 grams protein, 2 grams fat, 3.5 grams fiber.