People who care about their health and the health of their loved ones, often eat a variety of dishes from vegetables.They became effective, and most importantly, loved, on a daily and on a festive table.Most of the usual vegetables contain very few calories in them is practically no fat, but the vitamins, minerals and beneficial fiber - more than enough!Vegetables are perfectly combined with protein foods - meat, fish, eggs and cheese.An impressive range of dishes and - vegetables can be cooked salads, and delicious soups, and delicious hot dishes, and dessert.In any season vegetables bring us health, lightness and good mood!
Note, however, that considerable importance is the proper preparation of vegetable dishes.There are basic guidelines that will help you to preserve the nutritional value and vitamins in cooked vegetables.
1. Do not cut vegetables too finely.
2. Do not leave them in the water for a long time.
3. Use a microwave - it reduces cooking time and preserves vitamins.
4. When cooking or ex
5. Do not cook vegetables for longer than is really necessary.
6. vegetables, grilled or in the oven without oil, contains significantly fewer calories than fried in oil.
7. Do not keep cooked dish hot for too long before serving.
8. The vegetables contain very little protein, so add in nuts, vegetable dishes, cheese, eggs and legumes.
can eat vegetables, steamed and boiled in salted water.To fill with oil can not be!
Below are a few options for breakfast, lunch and dinner, alternating that you can achieve the diversity of the diet and lose weight.
1. Fish Grill, a toast from bread with bran and fresh tomato.
2. Corn flakes, seasoned with low-fat milk.
3. Oatmeal, boiled in milk, with the addition of apples and raisins, sweetened with honey.
4. Boiled beans and toast from bread with bran.
1. Lenten soup, a piece of boiled or stewed low-fat fish, fresh vegetable salad.
2. Chicken with lettuce, tomato and crispbread.
3. Boiled beans and potatoes boiled in their skins.
4. Sandwich of bread with tuna, lettuce, cucumber and cheese.
5. Fresh vegetable salad with shrimp, sprinkle with lemon and seasoned with sunflower oil.
For dessert, you can eat fresh fruits and berries.
1. Grilled Chicken (only without the skin), boiled potatoes, fresh tomato.
2. Fish, steamed little french fries, pepper and radish.
3. chop lean beef, baked potatoes.
4. Chicken or fish cakes, fresh vegetable salad.
5. Boiled meat, peas or corn to choose from.
During the observance of this diet every day eat only products of the same color.Of course, basically it should be a variety of vegetables.Allowed a small amount of fruit, meat and bread or cereals.
Drink green tea, mineral water, fresh vegetable and fruit juices.
FIRST DAY - WHITE
Breakfast: scrambled eggs with protein cauliflower 3 protein and 100 grams of cabbage or 150 g low-fat cottage cheese with sour cream with a spoon, a cup of coffee with milk.
Lunch: salad of radish soup of cauliflower soup or leek, boiled chicken breast with a side dish of stewed zucchini or boiled white fish with a salad of cabbage.
Dinner: 2 baked potato tuber with natural yoghurt or 200 g cauliflower with peeled shrimp sauce.
SECOND DAY - RED
Breakfast: a glass of tomato juice, oatmeal with red currant jelly or scrambled egg whites with tomatoes and red onion.
Lunch: Tomato soup on any recipe, from lean beef steak with a salad of red cabbage or baked salmon with red pepper.
Dinner: salad of tomatoes and radish or stuffed tomatoes on any prescription or stuffed with red peppers.
The season sales of watermelons food throughout the day, you can replace the red flesh of watermelon on.
THIRD DAY - YELLOW
Breakfast: a glass of orange juice, millet porridge with pumpkin or toast with a slice of cheese and yellow pepper.
Lunch: salad of turnip with apples or carrot salad with celery, yellow pepper stuffed with millet grains or chicken curry with pineapple.
Dinner: a cup of yogurt with carrot juice, or 300 grams of melon, or fish baked with oranges, or stuffed with turnips.
FOURTH DAY - GREEN
Breakfast: salad of avocado and cucumber, or protein omelet with broccoli, or green salad.
Lunch: salad of all kinds of green, green soup with sorrel and spinach or cucumber hash, fish baked with spinach or boiled green beans with nuts, or broccoli.
Dinner: 2 kiwi fruit, green salad with roasted peppers, or stuffed green pepper or cucumber salad with tuna.
FIFTH DAY - Purple
Breakfast: beet salad with prunes, or protein omelet with sauteed eggplant, or buckwheat.
Lunch: soup with beet or cold beetroot soup, beet stuffed or baked eggplant with turkey meat.
Dinner: 2 plums, eggplant caviar with toast or cereal bean salad with nuts.
Pasta from wheat flour can take rightful place in the menu of people who take care of their health.It is known that Italians eat pasta, but simply - pasta, from morning till evening, but among them is difficult to find obese people.Eye - choose the right addition to this delicious product.
vegetable salad with pasta
Ingredients (for 4 servings): 2 tomatoes, 2 cucumbers, 2 bell peppers, 150 grams of cooked pasta "bows", 3 tablespoons of low-fat yogurt, 1 tablespoon lemon juice or vinegar, parsleysalt, black pepper.
Tomatoes and cucumbers wash, cut into slices.Sweet pepper seeds on clean and wash, cut into small squares.Mix the vegetables with the pasta, season with a mixture of yogurt with lemon juice, salt, pepper.Sprinkle the salad greens.
Calories 1 serving - 160 calories.
ITALIAN minestrone soup
Ingredients (for 4 servings): 400 g carrot, 1 cauliflower, 1 stalk of leek, 2 tablespoons parsley, 2 stalks petiolar celery, 1 liter of chicken broth, 1 tablespoon of olive oil, 50 gpasta from wheat flour, 50 g of grated parmesan cheese.
Wash the carrots, peel and cut into small cubes.Kohlrabi peel and chop sticks.At the leeks, remove the upper leaves and cut stems into thin rings.Parsley, rinse under cold running water and, shaking off drops, finely chop.In vegetable oil fry vegetables 2 - 3 minutes.
Pour in the broth, add the parsley and simmer for 15 minutes on low heat.Boil pasta separately in salted water, drain and place in a soup.Minestrone salt and pepper.Ladle the soup into soup cups and sprinkle with grated cheese and herbs.
Calories 1 serving - 260 calories.
Vegetables baked with pasta
Ingredients (for 4 servings): 200 grams of broccoli, 200 g cauliflower, 1 onion, 3 tomatoes, 50 g of dry pasta from wheat flour, 2 eggs, 50 g of grated cheese, 1 teaspoonvegetable oil, salt, pepper.
Wash and clean the vegetables.Broccoli and cauliflower, divide into florets and blanch in boiling water for 3 - 4 minutes.Onion cut into cubes and fry in vegetable oil until golden brown.Add the cabbage and diced tomatoes and cook for 4 minutes.
Cook the pasta, drain the water from them and mix them with vegetables.Season with salt and pepper, pour the eggs, sprinkle with cheese and put bake in the oven for 5 - 7 minutes.
Calories 1 serving - 230 calories.
spaghetti with eggplant
Ingredients (for 4 servings): 4 eggplant, 4 tomatoes, pod hot red pepper, 4 cloves of garlic, 500 grams of cooked pasta from durum wheat, 50 grams of cheese, 2 tablespoons of vegetable oil, parsley.
Eggplant cut into large cubes, sprinkle with salt, and after 10 minutes rinse with water.Tomatoes wash, peel.Fry in butter and garlic pepper.Add to the pan and sliced peeled tomatoes and eggplant and salt.Simmer over medium heat for 10 - 15 minutes, at the end add parsley.
Ready spaghetti pour this sauce and sprinkle with grated cheese.
Calories 1 serving - 240 calories.
Ingredients (for 4 servings): 1 carrot, 1 onion, 1 small zucchini, 1 cup of fresh, finely chopped spinach, 100 grams of broccoli, 3 chopped cloves of garlic, 200 grams of fresh mushrooms, 1 cup water or broth, 400 g fat-free cottage cheese or tofu, 8 sheets of lasagna, 3 tablespoons of tomato paste, 200 g mozzarella cheese, 2 tablespoons of vegetable oil, oregano, thyme, salt and pepper.
wash vegetables.Carrot rub on a coarse grater.Onion cut into small cubes, zucchini zucchini chopped spinach, rinse, remove coarse stems.
Fry in a pan with tomato paste onion, carrot, garlic and mushrooms.Add the zucchini, broccoli, at the end of cooking - spinach, season with salt to taste and sprinkle with pepper.Add a little water or broth.The mixture should turn out not very thick.Add shredded cheese or tofu, and remove weight from the fire.
In a greased form, place next 2 sheets of dough for lasagna, top - vegetables with cheese.Cover sheets of lasagna, sprinkle with mozzarella.Repeat the process until you use all the dough sheets, a lot of vegetable and cheese.
Cover the top layer of cheese, sprinkle with oregano and thyme, and covering cooked lasagna with foil and bake in the oven for 30 - 40 minutes.Cut the lasagne only when it has cooled down properly, or it may collapse.
Calories 1 serving - 260 calories.
Cooked pasta can be served cold with a sharp salad.For example, with such.
SALAD ITALIAN with arugula
Ingredients (for 4 servings) 2 cups arugula, 2 heads of fennel, juice of 1 lemon, 50 g parmesan cheese, 1 tablespoon olive oil, freshly ground pepper.
Arugula Wash, arrange on a platter and sprinkle with olive oil.Fennel cut into thin slices and arrange on top.Sprinkle the fennel with lemon juice, oil and freshly ground pepper.Sprinkle with grated Parmesan cheese.
Fennel can be replaced dandelion or shrimp.
Calories 1 serving - 90 kcal.
diet based on a variety of soups require some time for the daily preparation of fresh dishes.But the diet has no equal in their effectiveness.Soups have considerable volume and low calorie.You will not have to torment hunger, in soups, you can combine a variety of foods to the diet was balanced.You can eat soup three times a day, but you can replace the dinner only.
pumpkin soup Ingredients: 700 g pulp of pumpkin, 2 carrots, 1 onion, 50 g of brown rice, 1 liter chicken or vegetable broth, 1/2 cup fresh or frozen green peas, 1/4 teaspoon grated nutmeg 1a pinch of cinnamon, salt and ground black pepper.
pumpkin cut into small cubes, carrot, clean and cut into strips.Onions finely chop.Put in a pan squash, onions, rice, carrots, pour hot broth.Add the spices and season with salt and pepper to taste and simmer for 25 - 30 minutes until cooked rice.Add the peas and cook for another 5 minutes.
Serve with wholemeal bread.
Calories 1 serving - 170 calories.
CABBAGE SOUP VEGETARIAN
Ingredients (for 4 servings): 1 kg of cabbage, 3 - 4 tuber potato, 1 - 2 onions, 1 - 2 carrots, 3 - 4 tomatoes or 2 - 3 tablespoons of tomato paste, 2 tablespoons vegetableoil, 100 g sour cream, bay leaf, salt and pepper.
Finely shred fresh cabbage, washed peeled potatoes cut into strips.Put the vegetables in boiling water and put to boil.Peeled, finely chopped onion fry in vegetable oil until golden brown, add the carrots cut into strips, then put the chopped tomatoes or tomato paste, pour a little water and simmer.
Put the steamed vegetables into the broth, add the bay leaf, salt and pepper.Before serving, season with sour cream.These can be eaten as a soup in the hot and cold.
Calories 1 serving - 210 calories.
KUBAN vegetable soup
Ingredients (for 4 servings): 1 onion, 1 beet, 1 carrot, 200 g of cabbage, two potato tuber, 1 bell pepper, 5 dried mushrooms, 2 tablespoons of tomato paste, 2 cloves of garlic, parsley, bay leaf, adjika, salt, black pepper.
Fry the onions, add the grated beets and carrots, tomato paste, add a little water, cover and simmer 30 minutes.Boil the broth from the dried mushrooms.Bulgarian pepper seeds on clean, wash, cut into cubes.
Mix steamed vegetables and broth, add the shredded cabbage and pepper, cook for 5 - 7 minutes.Add salt, bay leaf, peppercorns, adjika, crushed garlic and parsley as a boil, remove from heat and let it brew.
Calories 1 serving - 90 kcal.
BORSCH LITHUANIAN sorrel
Ingredients (for 4 servings): 1 beet, 200 g of sorrel, 2 onions, 1 carrot, 50 g celery root, two potato tuber, 1 tablespoon vinegar, parsley, dill, bay leaf, peppersugar, salt.
Vegetables wash, clean.Sorrel iterate through.Fry the grated beets, drizzle with vinegar, add a little water, simmer for half an hour.Separately, fry the sliced julienne carrots, celery, onion.
in boiling water or chicken broth put sliced potatoes, season with salt and cook for 10 minutes, add the beets, roots, bay leaf and bring to a boil.Then put the shredded sorrel and cook until tender, at the end add the sugar, pepper.
Serve the soup with sour cream.
Calories 1 serving - 210 calories.
Ingredients (for 4 servings) 2 beets, 2 potatoes tuber, 2 carrots, 2 onions, 1 liter of beef or mushroom broth, 0.5 liters of beet kvass, 1 tablespoon vinegar, 2 tablespoons of tomato paste,2 tablespoons sugar, parsley, bay leaf, salt and pepper.
cook beets in their skins in salted water with vinegar until soft, then peel, cut into strips and cook with the tomato paste for 30 minutes.In the boiling broth to put sliced potatoes, bring to a boil.Add the beets, fried with onions carrots, parsley, simmer for 5-10 minutes.Add sugar, bay leaf, salt, pepper and cook until tender.In
ready, present in 30 - 40 minutes, pour kvass soup.
Calories 1 serving - 210 calories.
Ingredients (for 4 servings): 1 beet, 2 - 3 potato tuber, 500 grams of sorrel, 2 carrots, 2 onions, 2 eggs, 1 tablespoon vinegar, 4 tablespoons sour cream, green onions, parsley, bayleaf, salt, pepper.
Beets cut into strips, season with salt, sprinkle with vinegar and cook until tender, adding a little water.Onions finely chop and fry with grated carrots.In boiling water, place the potatoes and cook for 10 minutes, then add the beets and carrots with onions, sorrel, pepper, bay leaf and cook until tender.
Serve the soup with sour cream, half a boiled egg and greens.
Calories 1 serving - 180 calories.
beetroot Ingredients (for 4 servings) 2 beets, 2 fresh cucumber, 10 radishes, lettuce, fennel, green onions, 2 eggs, 100 g sour cream, 1 tablespoon vinegar, 1 tablespoon sugar, and salt.
washed and cleaned beets cook until tender in water with vinegar.10 minutes before end of cooking add a little young beet tops, salt, then refrigerate.Broth strain.Beets grate and put in the broth, add the sugar, chopped boiled eggs, chopped lettuce, onions, radishes and cucumbers.Season the sour cream, salt.
Calories 1 serving - 140 calories.
Ingredients (for 6 servings): 2 liters of kvass, 3 eggs, 3 potato tuber, 1 cucumber, 1 bunch radishes, 1 tablespoon prepared mustard, parsley and dill, green onion, salt, sugar.In
kvass Put diced boiled potatoes, cucumber, radish, boiled egg white.Yolks rub with mustard and salt.Green onions finely chop and mash with salt until the juice.Add the yolks and onion in okroshka, if salt is not enough, even salt.You can add a little sugar, if sour kvass.
okroshka Serve with ice cubes, parsley and dill and sour cream.
Calories 1 serving - 220 calories.
This diet is designed for a week and spend it better in the early fall, but when and markets and shops can be found ripe tomatoes of the new harvest.Local tomatoes contain more vitamins, because they are not subjected to long-term storage and transportation.
daily include in your menu any dish with tomatoes and glass of tomato juice.Salt and pepper.Salt and pepper.Salt and pepper.e.Cheese grate.Salt and pepper.e.Salt and pepper.