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Diet ideas tasty vegetable cutlets and garnishes
- The role of dietary vegetables in human nutrition
- Healthy eating: recipes for vegetable cutlets
- Patties of broccoli
- Cutlets from cauliflower
- Onion burgers
- Sweet patties pumpkin
- Healthy vegetable side dishes in proper nutrition
- The side dish of Brussels sprouts
- Side dish vegetable
The value of vegetables in the diet is very difficult to overestimate. Because not only do they make up a large part of the diet of the population, but are also very healthy and nutritious food. Therefore, the vegetables – a mandatory component of healthy human nutrition.
The role of dietary vegetables in human nutrition
As you know, vegetables are quite extensive food group that people traditionally include in the meals. They are valued not only for great taste but also for its unique properties.
For example, in contrast to the products of animal origin, vegetables contain virtually no fat. So they can be included in a proper diet for weight loss.
Experts in nutrition call and other important properties of vegetables.
- High carbohydrate content with a low level of protein and fat
In addition to vegetables similar properties, and fruit. However, the latter contain a lot of organic acids and simple sugars, which can have a negative impact on the digestive system and oral health. And carbohydrates of vegetable crops are mainly represented by starch, cellulose and other polysaccharides. Therefore, most nutritionists recommend to include vegetables in daily meals.
- Contain a lot of water
The water content in some vegetable crops could reach 90 percent. Therefore, the active inclusion of such plant foods in a healthy diet is effective in prevention of dehydration. A sufficient amount of water, in turn, helps to cleanse skin and facilitate the flow of all biochemical processes.
- Are a valuable source of vitamins and minerals
A combination of different types of vegetables can virtually fully satisfy the human need for these nutrients. Therefore, many people are increasingly refuse from food of animal origin and are switching to plant-based diet. In addition, most vegetables can (and should) be eaten raw. So they retain more vitamins and other nutrients.
- They contain their own enzymes
Fresh vegetables distinguishes another unique quality. They contain their own enzymes that allow the digestive tract without difficulty to digest these plant foods. Therefore, people suffering from diseases of the digestive system, is often transferred to a vegetable diet.
Healthy eating: recipes for vegetable cutlets
Although the vegetables it is advisable to include proper nutrition in fresh, there are many dietary foods that can diversify the usual diet. Below are a few recipes vegetable cutlets, which necessarily will appeal to adults and children.
Patties of broccoli
Fresh or frozen Kale (350 g) to disassemble on inflorescences. To shift to a basket of the steamer and steamed until soft (about 12 minutes). Broccoli is ready to turn the blender to puree, and then slightly cool. Add 1 lightly beaten egg and a pinch of salt. Pour 50 g of oat bran and leave for 6-8 minutes for swelling. Shred 1 bulb onion. Fry it in olive oil and add to cabbage mixture. Pour 2 tbsp of lemon juice. Mix and sculpt with wet hands small patties. As breading to use semolina. Fry in a hot pan on both sides until Golden color.
Cutlets from cauliflower
Anyone wishing to add variety to a healthy diet, be sure to include in the diet of this dish. For its preparation you need to divide 250 g of cabbage on inflorescences. Boil them in boiling water with a pinch of salt and slice of lemon. Oat flakes (0.25 Cup) pour boiling water and leave for 6-8 minutes for swelling. Onion medium onion chopped and mix with chilled chopped cauliflower. In a deep pan combine oatmeal, onions and cabbage. Mix thoroughly, add 1 tbsp flour, salt, pepper (to taste). Stir again. Blind cutlets and breaded in breadcrumbs. Fry a couple minutes on each side.
Prepare and finely chop with a knife onions 4-6 bulbs. To shift into a deep bowl. Mix with 1 jar of canned corn (with juice). Season with salt and pepper. Add 2 tbsp water. Mix well. Pour a Cup of flour. Knead well. Spoon to spread the onion mass on the hot pan and fry patties on both sides until Golden brown. Serve with a dressing of natural yoghurt, chopped herbs and garlic.
Sweet patties pumpkin
A small portion of purified pumpkin (200 g) RUB on a medium grater. To connect with semolina (200 g). Add 1.5 tsp ground cinnamon. Pour half Cup of boiling water. Add 4 tbsp sunflower oil, 1 tsp salt and 4 tsp sugar. Leave for 20 minutes and then add 3-4 tbsp of flour and stir again. Pumpkin mass with help of a spoon carefully spread on a heated pan, forming patties of round shape. Fry on both sides for 3 minutes.
Healthy vegetable side dishes in proper nutrition
When choosing a garnish for proper nutrition, first of all, you should pay attention to the vegetables. Especially if the diet gets to lose weight. Below offers a few ideas low-calorie vegetable side dishes that will delight with its interesting and light taste.
The side dish of Brussels sprouts
For this dish you must take 300 grams of fresh (or frozen) Brussels sprouts. Boil until soft in boiling salted water, remove from water, cool slightly. To connect with half Cup of low-fat yogurt, 1 finely chopped onion onion and 1 garlic notch. Pour the sauce over the cabbage. Put in refractory form. Bake in the oven for 20 minutes.
Side dish vegetable
Grate 200 g of purified pumpkin. Cut into slices 1 small carrot. Mix them with 100 g of green peas (fresh or frozen) and 1 tsp of olive oil. Season with salt and pepper. Mix well. Fold the vegetables into the sleeve for baking and send in the oven for 15-20 minutes.
Uses photographs Shutterstock