Here are three delicious recipes that use mainly vegetables. If you include vegetables in your diet, you will stay healthy, since they improve your health and help the organs to function correctly.
They help your digestive, excretory and skeletal system, as well as having an essential role in blood pressure. Vegetables are, on a regular basis, much better than supplementary tables.
Vegetables contain antioxidants, and vitamins such as vitamin A, K, B6, beta-carotene, lycopene, lutein and phytochemicals.
Antioxidants play a crucial role in blood sugar and heart diseases and prevent cancer. Vegetables, also, contain fibre that is essential for the health of your colon. It contributes to making you feel satiety, for what you eat less and thus, contributing to weight loss.
Vegetables contain proteins, too, and this is especially important for vegans or vegetarians. High levels of water are present in plants. It is especially important when our body needs to eliminate toxins out.
Try these recipes which have vegetables and other natural ingredients to give your body a boost of minerals and vitamins while enjoying a tasteful meal.
How to cook healthy mixed vegetable dishes and soup. Recipes
- Cabbage rolls
Diet vegetarian cabbage rolls
Ingredients
- 1 pc. Cabbage
- 200 g White mushrooms (fresh)
- 100 g Cashew
- 100 g Brown rice
- 1 g Pink salt
- 1 g Grinded black pepper
- 2 g Black cardamom
- 3 g Dried dill
Instructions
- Boil rice.
- Braise mushrooms for 10 minutes.
- Mix mushrooms, rice and cashew. Add salt, pepper, cardamom, dill. Whisk in a blender, and the filling is ready.
- Make rolls: put cabbage in the pot with water, bring it to boil and boil for 5 minutes until the leaves are soft.
- Separate cabbage leaves put the filling and make a roll.
- Then you should fry them on a frying pan, put into the multicooker, but you can also cook them in a big pot with a thick bottom. The main thing is that there should be enough sauce.
- Make a sauce: Greek yoghurt 150 gr + tomato paste without sugar or whisked tomatoes + salt, pepper.
- Sprinkle cabbage rolls with sauce.
- Cook at 110 degrees for 20 minutes. That’s all, enjoy the taste.
Nutrition
- Vegetable Saute
Vegetable dietary saute with poached egg
Ingredients
- 30 g white cabbage
- 20 g carrots
- 20 g Leek
- 50 g zucchini
- 1/2 pcs. sweet pepper bulgarian
- 4 pcs. cherry
- 125 ml water
- 1 pc. egg
- 2 pcs. mini-corn
- 1 tbsp wine vinegar (or replace 1 teaspoon of plain vinegar)
- 1 g salt (pink, Himalayan)
- 1 g pepper black ground (+ 1 grams of curcuma, curry and black cardamom)
- 1 g sesame black
- 1 tsp grape seed oil
Instructions
- Cut the vegetables in large.
- Spread on the hot non-stick frying pan, heat them a little.
- Then pour in water and pour out the vegetables, stew until cooked.
- In the finished vegetables add a spoonful of grape seed oil.
- In boiling water, add a little salt and vinegar.
- Smash the egg and gently pour it into the water, cook for 1 minute, get a colander and put it over the vegetables.
- Decorate with black sesame and parsley. That’s all! Bon Appetit!
Nutrition
- Soup
Light dietetic soup with tuna, oat and vegetables
Ingredients
- 3 tbsp oat flakes
- 1 pc. carrot
- 1/2 pc. cabbage
- 100 g spinach (it can be frozen, or you can avoid adding spinach at all)
- 1 tbsp oat bran
- 1 pc. concerned tuna (with natural juice)
- 2 g salt (+ 2 g of black melted pepper)
- 2 g curry (+ 2 g of cardamon)
Instructions
- Slice carrot into rounds or, if you have enough time, with a shape of flours. Cabbage cut into cubes.
- Cut the spinach if you are using it. Put all chopped vegetables into multicooker.
- Add oat flakes and brans.
- Add to multicooker concerned tuna and cover everything with water.
- Add salt, pepper, curry and cardamon (to your taste) and turn on a “multi-cooker” regime. 20 minutes will be enough with a temperature of 110 degrees.
- Pour soup in the bowls; you can add some sour cream. Bon appetite!
- You can cook soup in such a quick way just in a stewpot. You should boil all ingredients except tuna for 20 minutes. Add tuna when everything else is almost ready. That’s it! Choose your perfect way to cook this soup. It should be delicious and useful — that’s the main thing! Bon appetite!
Nutrition
- Cauliflower
Roasted Cauliflower and Broccoli
Ingredients
- One head do cauliflower (cut into florets)
- Two stalks of broccoli (same as before)
- One head of garlic (broken into cloves)
- Two tbsp olive oil
- 1/2 tsp salt
Instructions
- Place cauliflower and broccoli into a nine by 13-inch baking dish, toss with the olive oil, and sprinkle with salt.
- Cover the dish and bake for 1/2 hour.
- Remove the cover, stir and cook for 30 to 40 minutes more, until vegetables are tender and nicely browned, stirring occasionally.
Nutrition
- Butternut Squash
Roasted Butternut Squash
Ingredients
- Two butternut squash (halved lengthwise and seeded)
- Four tsp butter
- Four tsp brown sugar
- Kosher salt and freshly ground black pepper
Instructions
- Preheat oven to 400 degrees F.
- Place butternut squash halves on a large baking sheet flesh side up.
- Place one teaspoon butter in the middle of each squash.
- Sprinkle brown sugar over each squash.
- Season with salt and black pepper.
- Roast 50 to 60 minutes, until flesh, is fork-tender.
- Reserve 2 halves for, future meal.
Conclusion: 3 ideal dishes with vegetables to boost up your nutrients intake
Vegetables are a must in your diet since the regular intake will provide you with vitamins, antioxidants, fibre, proteins and many other nutrients that are essential for the correct balance, nutrition and functioning of our organism.
The first recipe uses cabbage. Cabbage leaves are highly nutritious and contain phytochemicals that are potent antioxidants which protect against different types of cancer and reduce cholesterol in the blood. Vitamin C is also present in this vegetable, and it helps to develop resistance against infections and inflammation.
Cabbage contains pantothenic acid and other vitamins that are essential for our body to replenish. Potassium, manganese, iron and magnesium are also present. Vitamin K has a crucial role in bone health and helps to reduce neuronal damage in Alzheimer’s disease.
The second dish listed above, the saute, contains mainly carrots. Carrots are an excellent source of beta-carotene, fibre, vitamin K, potassium and antioxidants. Apart from contributing to weight loss, they lower cholesterol and improve eye health.
The last dish, a soup rich in nutrients contains tuna. This last one is an exciting option to experiment not exclusively with vegetables, but a little bit further beyond with tuna fish, which is an essential source of omega-3 fatty acids. You can find these types of acids only in fish, nuts and seed.
