People who are watching their health and weight – are trying to support or get rid of excess kilos – necessarily include dietary meals in their diet. These dishes are presented in the widest variety – diet can be soups, main dishes, salads, snacks and even desserts. So, what are they, dietary dishes?
Dietary dishes are usually aimed at reducing weight and solving certain health problems, so they are characterized by reduced caloric content and a low content of fats, carbohydrates, sugar and salt. First of all, in the dietary recipes must be present a minimum amount of processed foods. Fresh meat, vegetables, fruits, greens and eggs are much preferable to semi-finished products, canned food, processed meat, cakes, cakes, etc. Among the dietary dishes you will not find sharp, fried, smoked, floury and canned foods, as well as overly salty or sweet foods.
It should be taken into account that dietary dishes should not only be useful, but also delicious – only then the desire to succumb to temptation and eat the harmful products will be minimal. Dietary dishes should maintain a sense of satiety, protecting against subsequent overeating, so it is best if they contain protein and fiber. But it is not necessary to deny yourself the usual pleasures: for example, sugar can be replaced with honey, white flour – grain flour, fat pork – dietary meat of a bird or rabbit, baking – useful desserts based on berries and fruits. It should be noted that dietary meals must be selected, taking into account the individual characteristics of human health.
Of course, people who adhere to dietary recipes will have to forget about fried in oil dishes with a crispy golden crust. In this case, the "best friends" of slimming and health-conscious people are steamed, steamed, boiled, baked in the oven and on the grill dishes. The multivarker, the steamer and the pressure cooker will be excellent assistants. The most useful in this regard is steaming, which allows you to keep all the vitamins and nutrients in your food. Vegetables and fish, steamed – an ideal example of dietary dishes. But when cooking for a couple, as well as when boiling, often you get fresh dishes that do not cause appetite – to correct the situation, accompany these dishes with herbs, fresh herbs and natural home sauces, for example, lemon, cranberry or ginger. Instead of traditional roast meat try to extinguish it – cooking in your own juice will get a less harmful and more tender dish. If the palatability for you is fundamentally important, baking in the oven can easily replace the roasting in the oil without losing flavor and flavor. In addition, when baked in food there are no harmful carcinogenic compounds that are hazardous to health.
If to specify, then vegetable soups and soups based on legumes, casseroles, stews with vegetables, steamed burgers and steamed fish, as well as meat and fish baked in foil can become excellent variants of the basic dietary dishes. As a side dish is best to choose cereals from cereals, and vegetable salads to accompany light refills. And no mayonnaise! Healthy dietary snacks are just as important as basic meals. If you choose the right foods for cooking snacks, you can improve metabolism, strengthen the immune system and lose weight twice as fast. Instead of traditional desserts in the form of baking and chocolate, pay attention to fruit salads, smoothies and baked apples. And most importantly, remember – any dietary dish can imperceptibly turn into a high-calorie, if you use it in large quantities.
Vegetable soup of cauliflower, carrots and celery will give you a feeling of satiety without overeating, and ginger, which is part of it, will improve digestion and speed up metabolism due to its fat burning properties.
Soup from cauliflower, carrots and celery
1 / 2 cauliflower heads,
4 stalk of celery,
100 g fresh ginger,
2 cloves of garlic,
1 / 3 a glass of walnuts,
1,5 tablespoon vegetable oil,
500 ml of water or vegetable broth,
salt and pepper to taste.
In a frying pan on medium heat, fry the walnuts for a few minutes until they lightly brown.
Preheat the oven to 180 degrees. Chop carrots, cauliflower and celery. Stir vegetables with 1 tablespoon of vegetable oil, lay on a baking sheet and bake for 25 minutes or until cauliflower begins to acquire a brown color.
In a frying pan on medium heat, grate the grated ginger, chopped onions and chopped garlic in an 1 teaspoon of oil for 5 minutes or until soft.
In a large saucepan, heat the water or broth, add the baked vegetables and ginger-onion mixture. Salt and pepper to taste, bring to a boil, turn off the fire and blend with a blender. Sprinkle the soup with roasted walnuts and serve.
Dietary turkey soup with rice and vegetables is an excellent option for a quick, healthy lunch without roasting and using butter.
Rice soup with turkey
500 g fillet of turkey,
2 stalk of celery,
4 laurel leaves,
5 peas of sweet pepper,
8 glasses of water,
Cut the turkey fillet into cubes of medium size, put into a saucepan, add water, add bay leaf, allspice and bring to a boil. Salt to taste and cook over medium heat for about 25-30 minutes. Strain the resulting broth.
Add chopped onions, sliced celery, grated carrots and rice. Cook until the vegetables and rice are soft. Stir with the chopped parsley, season with spices and serve.
Crispy vegetable salad with aromatic honey-lemon dressing will saturate the body with vitamins, but not in excess calories, which is especially important for people who choose dietary dishes.
Salad from cabbage, carrot and bell pepper
1 little cabbage head,
1 yellow bell pepper,
1 red bell pepper.
50 ml of lemon freshly squeezed juice,
50 ml of olive oil,
2 teaspoons of honey,
2 teaspoons of vinegar,
Shred cabbage. Slice the Bulgarian pepper and carrots with long thin strips. Put the vegetables in a bowl. In a bowl, whip all the ingredients for refilling, pour the salad and mix thoroughly.
Can a dish and pasta be useful and dietary? Maybe if you use macaroni from whole grains and do not digest them.
Asian style noodles
500 r noodles or spaghetti,
1 / 2 a glass of soy sauce,
2 tablespoons of lemon juice,
1 teaspoon paprika (sweet red pepper),
1 bunch green onions,
1 medium Bulgarian pepper,
1 / 2 glass of toasted sesame seeds,
Slice the Bulgarian pepper in half, extract the seeds and bake in the oven at 220 degrees for 15 minutes until soft. Boil the noodles in boiling water, following the instructions on the package. Mix the soy sauce, lemon juice, paprika, 1 / 4 cup chopped green onion and 2 tablespoons chopped cilantro. Add noodles, diagonally cut peas and cut into thin strips of Bulgarian pepper. Mix well, sprinkle with sesame seeds, decorate the remaining green onions and cilantro and serve.
Fish steamed is an easy and very useful dish that is quickly processed by the body. The most valuable property of fish is a minimum of fat, so it is simply indispensable for dietary nutrition. Try to cook fish according to our recipe with lemon-ginger sauce, which stimulates metabolism.
Stuffed fish for a couple with lemon-ginger sauce
1 is a medium-sized lean fish,
4 slices of lemon,
60 ml of lemon juice,
3 tablespoons of sugar,
a small bundle of cilantro,
2 tablespoons of lemon zest,
1 / 2 a glass of water.
Remove fish from scales, gut it and rinse thoroughly outside and inside. Lay the fish on a large sheet of aluminum foil. Stuff fish with lemon slices and two-thirds of ginger, cut into strips. Tightly cover the fish with foil. Place the fish in a steamer and cook from 20 to 30 minutes (the cooking time will depend on the size of the fish). Alternatively, you can use a steamer installed in a saucepan.
While the fish is cooking, heat the lemon juice in a saucepan. Add sugar and salt. Stir until they completely dissolve in lemon juice. Add water and bring to a boil. Add the lemon zest and the remaining ginger (grated or cut into strips). Boil over low heat until the sauce is slightly thickened.
Get the fish out of the steamer, put it on a serving dish, pour the sauce and sprinkle with chopped cilantro. Serve hot.
Baked poultry meat with vegetables is a great option for a hearty dietary dish. Meat, as you know, perfectly matches with green and non-starchy vegetables. This combination minimizes the harmful properties of animal proteins, facilitates their digestion and helps to remove excess cholesterol from the blood.
Chicken fillet baked with broccoli
500 g chicken fillet,
200 g of broccoli cabbage,
1 Bulgarian pepper,
10 g black pepper,
10 grams of curry seasoning,
Cut the carrots into large cubes, onions – half rings, broccoli – small pieces. Remove the Bulgarian pepper from the seeds and cut into small cubes. Dice the chicken fillet. Lay the meat and vegetables on a foil, lightly oiled. Sprinkle with salt and season with spices. Seal the foil and bake in a preheated oven at a temperature of 200-220 degrees for about 40 minutes.
Berry smoothies are great for a healthy breakfast, a dietary dessert or a healthy snack. Caloric content of smoothies is only about 100 calories. For additional satiety, you can add a handful of dry oat flakes to the cocktail. Without a doubt, such a useful drink is sure to be appreciated by children.
As you can see, dietary meals can not only be useful, but also cause an appetite. Therefore, drop all doubts and start taking care of your health right now, and "Culinary Eden" will help you in this! And also we recommend you to look into our section "Lenten recipes".
ATTENTION! Reprinting of text or graphic materials for commercial purposes is PROHIBITED!