Eggplant diet - principles and menu of the eggplant diet. Summer eggplant dishes

An amazing eggplant vegetable. On the one hand, it is a berry and at the same time a vegetable, contains a lot of fiber, and belongs to protein products. But one thing is certain - if you eat eggplants constantly, you can lose weight and stay healthy.

Eggplant - what kind of vegetable?

This vegetable from the Solanaceae family is native to India. More than 1000 years ago it was domesticated and began to be eaten. Eggplant fruits are rich in vitamins B, C, A. Plant fibers or otherwise fiber (about 10% per 100 grams of product), vegetable protein, carbohydrates and a mass of microelements, organic acids and a minimum of fat.

Eggplants also contain pectin, a substance that helps digest sugars and fats and remove toxins from the body.

Eggplant is unique in its composition thanks to chlorogenic acid. It is also contained in. This acid speeds up metabolism, lowers cholesterol and is an excellent antioxidant.

Eggplant fruits have a minimum of calories, about 22 per 100 grams of product. It is thanks to the combination of unique properties that the strict Dukan diet allows you to consume eggplants starting from the period.

This vegetable is also recommended to be eaten to prevent atherosclerosis and diseases. cardiovascular system. To get things going digestive system, relieving swelling. It can be used for diabetes, after a stroke, during depression, insomnia and to combat smoking. After all, the vegetable is rich in nicotinic acid, and this substance makes it easier to give up cigarettes.

Is it possible to eat eggplants on a diet?

Eggplants are classified as protein products, so you can’t even eat them. According to the requirements of nutritionists, eggplant should be combined with vegetables (with the exception of potatoes, carrots) and other protein products (meat, fish, seafood, cottage cheese). Then the benefits of eating eggplant will be maximum.

The role of eggplant for weight loss is to block fat deposits. All thanks to pectin, chlorogenic acid, antioxidants and fiber. It is the presence of such unique substances, and also minimum calorie content makes eggplant one of the most essential foods for every diet.

This vegetable must be eaten during various periods. Many protein nutrition systems also allow the consumption of eggplants.

For dietary nutrition use eggplant juice. The fruits are peeled, grated on a plastic grater and then the juice is squeezed out or simply passed through a juicer. The resulting product is consumed half a glass half an hour before meals. Since there is no fiber in the juice, it simply acts as an antioxidant and cholesterol blocker.

Eggplant infusion is used as a choleretic agent. To do this, the fruit is peeled, cut and poured with boiling water. Keep in a water bath for 30 minutes, then filter and drink.

Eggplant according to Dukan

The incredible properties of eggplants were appreciated by the creator of the popular low-carb diet. It’s not at all difficult to prepare this vegetable according to Mr. Doctor’s recommendations. You can eat eggplants already from the second stage of the diet and can only be combined with.

Eggplant boats according to Dukan

eggplant;
ham;
cottage cheese or low-fat cheese;
spices, salt;

Peel the eggplant fruits from the core, forming “boats”, cut the remaining pulp into cubes. Also chop the ham and onion into cubes. In a frying pan, without oil, fry the ham and onions, after 3-5 minutes add the eggplant. Adjust to taste with spices and salt. Then let the mixture cool and start stuffing the “boats”. Sprinkle cottage cheese or cottage cheese on top and place in the oven for 20 minutes.

Snack bars "little blue" according to Dukan:

eggplant;
bell pepper;
garlic;
parsley;
1-2 teaspoons oil;
vinegar;
salt, water.

Peel the eggplants and cut into medium cubes. Chop the pepper, garlic and herbs as finely as possible. Salt the eggplant cubes well, add half a glass of water and place in the oven on a baking sheet lined with foil. After 30-40 minutes (it is important that the eggplants are well browned), remove the vegetables and let cool completely. Then transfer the eggplants to a bowl, where you mix them with pepper, garlic and parsley. Add salt, vinegar and oil to the mixture, mix well. Place in the refrigerator for 2 hours.

Eggplant - dietary recipes

Thanks to neutral taste properties and benefits, eggplants are easily combined with many foods. But they are most delicious in combination with. At the same time, the dishes turn out to be dietary and very healthy. Today there are a lot of eggplant recipes for diets. Let's look at the simplest and most delicious ones.

Dietary eggplant rolls

eggplant;
tomatoes;
yogurt;
a few cloves of garlic to your taste.

Cut the eggplants lengthwise into long strips according to the size of the fruit and place in boiling water for two minutes. Cut the tomatoes into cubes the width of an eggplant strip. Mix yogurt with garlic and spices. On plate boiled eggplant spread garlic-yogurt sauce and add tomato, roll up. Place the resulting rolls in the oven for 10-15 minutes.

Asian style eggplant

eggplant;
tomatoes;
bell pepper (preferably yellow for beauty);
garlic, soy sauce, olive oil, herbs and spices, lemon juice.

Peel the eggplants and cut into large cubes. Mix soy sauce, chopped garlic, olive oil, herbs, spices and lemon juice and dip the eggplant cubes into it, leave to marinate for 1-2 hours.

If you want to lose weight, the first step is to reconsider your eating habits and give up high-calorie snacks in favor of healthy food. The summer-autumn period, with its priceless gifts for humans - vegetables and fruits, is the most favorable time for such a transition. There are many options for preparing dishes for weight loss from various vegetables, including delicious and healthy eggplants. But the main thing is to prepare them correctly, and then dietary eggplant dishes will diversify your diet and help make the path to slimness easier and tastier.

Eggplant is a herbaceous plant of the nightshade family, which came to the European continent during the Middle Ages from India. In Middle Eastern countries, eggplant is called a vegetable of longevity and they prefer to eat it constantly.

So that eggplant dishes allow you to achieve desired result in losing weight, and also satisfying your taste, you need to remember the following:

for cooking dietary dishes only young fruits are suitable;

eggplants will be more tasty if, before cooking, the already peeled and chopped vegetables are kept in salted water for a while, this will remove the bitterness;

so that the dishes are truly dietary and low-calorie - forget about the frying pan and sunflower oil, and think about the oven - almost all recipes that require frying can be repeated by replacing this process with baking;

stick to moderate calorie intake, this figure should be within 1200-1400 kcal/day if your goal is weight loss (the recommended calorie intake is calculated individually);

In order for the results to last, along with eggplant dishes, only healthy foods should appear on your menu.

More useful tips about eggplants for weight loss, their health benefits, contraindications, features of selection and preparation, read our previous article on.

Recipes for dietary eggplant dishes and the process of their preparation

To start losing weight with the help of eggplants, we suggest stocking up on recipes for preparing them so that the menu is dietary and varied, and most importantly, tasty.

1. Dietary eggplant salad with avocado

Cut 2 eggplants into rings of medium thickness, add salt and let stand for 10 minutes;

bake vegetables for 15 minutes in the oven;

remove the eggplants, cool and cut into strips;

add chopped: 1 tomato, 1 pepper and 1 avocado;

add salt, season with olive oil and sprinkle with parsley.

2. Boiled eggplants with cauliflower

boil 2-3 eggplants and half a medium cauliflower separately in salted water for 7 minutes;

cool and chop vegetables;

finely chop 1 leaf of celery, a sprig of parsley and dill;

mix vegetables with herbs and add salt;

season the salad with olive oil and add a little apple cider vinegar.

3. Eggplant salad with green peas and apple in sauce

peel 2 eggplants and cut into slices;

place the vegetables in a cast iron bowl or slow cooker, pour a little olive oil and simmer for a few minutes;

add 1 chopped onion (red or white), stir and turn off;

combine chilled vegetables with finely chopped 1 apple, 1 boiled egg and 100 grams young peas;

prepare a sauce from 0.5 cups of low-fat sour cream, 1 crushed clove of garlic, 1 teaspoon of mustard and 1 teaspoon of lemon juice;

season the salad with sauce.

4. Dietary eggplant pate

bake 2 whole eggplants for about 15 minutes;

cool and scrape out the middle of them with a spoon;

lightly fry 1 onion (white or red);

3 boiled eggs, place the eggplant pulp and onion in a blender container and process to a paste-like consistency;

add salt and pepper and a little vegetable oil.

5. Eggplant caviar for losing weight

First option:

3 medium eggplants, 2 tomatoes, 1 carrot, 1 onion, 1 sweet pepper grind in a meat grinder or blender;

simmer the resulting mixture for about 30 minutes, adding water as needed;

salt, pepper, add 1 tbsp. tomato paste and simmer for another 10 minutes;

at the end add 1 tbsp. apple cider vinegar and crushed garlic clove.

Second option:

cut all the vegetables into 2-4 parts and bake for 30 minutes in the oven, of which the first 15 minutes are in foil;

then cool, cut everything into cubes, add pasta and a little water and simmer for 20-25 minutes;

at the end add garlic, vinegar, salt and pepper;

Cool again and beat with a blender until smooth.

6. Baked eggplants in yogurt

Peel 2-3 eggplants and 1 zucchini, cut into cubes and, adding salt, place in layers in baking pots;

add natural yogurt(for half a pot);

bake at 180 degrees for 35-40 minutes;

Before serving, sprinkle with grated low-fat cheese.

7. Diet eggplant rolls

Cut 2 eggplants into slices and place in the oven for 10 minutes;

squeeze 1 clove of garlic and mix with 150 g low fat cheese;

brush our cooled eggplants with this mixture;

2 tomatoes cut into slices;

Place a tomato on each eggplant slice and roll it into a tube;

Bake the resulting rolls at 180 degrees for about 5 minutes.

8. Vegetable stew with eggplant

First, put on the fire 1 onion and 1 carrot, diced (1 tablespoon of olive oil is enough), sauté until soft;

followed by adding chopped half the cabbage and 1;

when the vegetables are almost ready, add 2 peeled eggplants and 100 grams of peas (can be frozen);

At the end of cooking, add salt and lightly pepper.

Water is added as needed to prevent the mixture from becoming too runny. Vegetables release juice well and sometimes this is quite enough for a stew.

9. Eggplant with chicken in pots

300 g boiled chicken breast, 150 grams of champignons and 1 eggplant without skin, cut into cubes;

Cut 1 sweet pepper into strips and chop 1 onion with 1 carrot;

mix all ingredients with finely chopped 2 cloves of garlic, salt, pepper and juice of 2 tomatoes;

prepare 3 pots, fill them with the resulting semi-finished products;

add 50 ml of water to each pot and bake for 30-40 minutes in the oven at 180°.

10. Eggplant and lamb soup

boil 250 grams of lamb (can be replaced with veal), cool and cut into cubes;

peel and chop 2 large potatoes, 1 bell pepper, 1 carrot, 1 small onion;

put the vegetables in a pan and cook with the addition of black peppercorns and bay leaf until ready;

at the end of cooking, add meat to the vegetables, diced 1 eggplant, 1 tomato, add salt and boil for a few minutes;

Before turning off, add parsley, thyme, hot pepper.

Another recipe that we have shared before is eggplant boats. stuffed with chicken with tomatoes and cheese. Recipe with photo - by. Remember that hard cheese quite high in calories, so look for it in the supermarket dietary varieties with low fat content. Due to great demand, manufacturers took care of producing such products.

Dietary dishes made from eggplants are low in calories, but they saturate the body well, so they are great for weight loss, and are also beneficial for the person in general.

For people who control their weight, eggplant is a very valuable product.

This low calorie vegetable contains large number microelements, pectin and fiber. And when processed, the vegetable does not lose its beneficial qualities.

Thanks to great content pectin and fiber, eating eggplant improves metabolism, cleanses the body of toxins and reduces cholesterol levels in the blood. Eggplants contain potassium, which removes excess fluid from the body.

There is a myth that without huge amount oil, you won’t be able to cook a tasty dish. But that's not true.

There are many ways to cook low-calorie and surprisingly delicious dishes. They will help you reset overweight and diversify the dietary menu.

Dietary eggplant dishes

Dietary eggplants in the oven

Medium sized eggplant – 1 piece

Tomatoes – 2 pieces.

Bell pepper – 2 pieces.

A clove of garlic, a spoonful of butter, some herbs, salt and spices as desired.

To reduce the calorie content of the dish, bake vegetables in the oven.

Cut the eggplant into slices, about a centimeter thick. Immerse the vegetables in a bowl with cold water, so the bitterness will go away from them and they will become more tender.

Cut strong tomatoes into slices.

Bell peppers need to be peeled and cut lengthwise into 3 or 4 pieces. The pieces should be large enough to cover a circle of eggplant.

Chop the garlic and herbs.

Grease a baking sheet or frying pan with sunflower oil.

Distribute the eggplant mugs in a baking dish and sprinkle with a little oil. Sprinkle a little chopped herbs, garlic and salt onto each eggplant circle.

The second layer will be bell pepper. It does not need to be lubricated with oil.

The third layer is a tomato circle. When baked, it will release juice that will absorb the eggplant.

Vegetables are baked in the oven at 180 C for 30 minutes.

The dish turns out tasty, aromatic and juicy, despite the lack of oil. It looks so beautiful that it can even become a decoration festive table. Additionally, you can decorate the dish with fresh herbs.

Delicious Dukan eggplants, video

Low-calorie eggplant with chicken, in a pot

Chicken breast – 1 piece

Eggplant – 1 piece.

Onion – 2 heads.

Carrots – 1 piece.

Tomatoes – 2 pieces.

Bell pepper – 2 pieces.

Garlic – 2 cloves.

Herbs, salt, spices as desired.

The dish turns out to be very tasty and dietary, and is very easy to prepare. These products are enough for 2 serving pots.

Cut chicken breast, without skin, into medium pieces and place in pots. Add a little salt and season with spices and garlic. Add 2 tablespoons of water.

The second layer will be onions, cut into rings.

Then, place the diced eggplants, add salt, and sprinkle with herbs.

The next layer is carrots, cut into cubes or cubes.

Peeled and chopped bell peppers, place on carrots and add a little salt.

A layer of diced tomatoes will complete this design. Lightly add salt.

Place the pots in the oven for 40 minutes and bake at 200 C.

The dietary eggplant dish turns out beyond all praise. The meat is soaked vegetable juice, and the vegetables turn out very tender.

These dishes will be appreciated by people, even those who are not on a diet. healthy, low calorie food can be not only healthy, but also tasty.

Eggplant is perhaps one of the most favorite vegetables in the cuisine of many countries around the world. In our country they love it very much and every housewife has her own signature recipe. IN eastern countries Pilaf made from this vegetable is popular. There are many in Korea spicy dishes from eggplants, which, by the way, are no less loved by us. So what did this vegetable deserve worldwide love for?

The obvious benefits of eggplant

The love for this vegetable is not accidental. In addition to excellent taste qualities, little blue ones (as they are popularly called) have one more unique property- you can cook incredibly large quantities from them variety of dishes. Even using eggplant as your main product, you can for a long time will not be repeated in culinary masterpieces. Dietary ones will not only bring a lot of pleasure from eating food, but will also help improve the health of the body. Because this vegetable is incredibly useful. Yogis list eggplants among their top ten foods that should be eaten at least once a week. This vegetable contains a large amount of potassium, which is necessary for normal heart function. Even blue ones should be included in the diet of people suffering from blood diseases, since the optimal ratio of iron, copper, and manganese salts stimulate the formation of new blood cells. For obese people, dietary eggplant dishes must be present in the diet. Firstly, the “little blue ones” have a mild diuretic property, secondly, they normalize metabolism, and thirdly, they are low in calories. This article presents some dietary eggplant dishes that you can prepare for your loved ones. But before that I would like to emphasize one more advantage of this vegetable- its affordable price.

Dietary eggplant dishes: recipes

As noted above, a great variety of dishes can be prepared from this vegetable. Here are some of them.

Baked eggplant salad

Take four medium eggplants. Peel the skin and cut into longitudinal strips the thickness of a finger. Then steam them using a double boiler or a special grill. As soon as you see that the vegetable has changed color (becomes a little darker), it means it is ready. Next step: finely chop green onions and mix with the blue ones. While the eggplants are cooling, prepare the sauce: take the juice of half a lemon, squeeze a couple of cloves of garlic into it, add three tablespoons of soy sauce and vegetable oil. There is no need to add salt to the salad. Since salt is in soy sauce. Mix everything thoroughly and leave until completely cool. Very tasty!

With tomato and cheese

Dietary eggplant dishes are very popular among people who adhere to the principles healthy eating. Try cooking vegetables this recipe. Cut the blue ones into large circles, place them on a baking sheet and sprinkle them with vegetable oil. Also cut the tomato into slices - place on top of the eggplants and add salt. Place the vegetables in the preheated oven. Meanwhile, grind the garlic cloves with parsley and cilantro and grate coarse grater hard cheese. When the eggplants are almost ready, place the greens with garlic on top and sprinkle with grated cheese. Leave in the oven for another five minutes.

Gravy

As you have already seen, dietary eggplant dishes are extremely simple to prepare. If you like pasta, then prepare eggplant sauce for it. Cut the "blue ones" small cubes, sprinkle with salt and leave for a couple of hours. When they release juice, squeeze them out - this will remove the bitterness. Chop one large onion. Peel a few carrots and also cut into small cubes. Pour a little vegetable oil into a frying pan and lightly fry the vegetables. Then grate a couple of pink tomatoes and add the resulting pulp to the vegetables. Simmer for another five minutes, add hot water(about 200 ml) and cook over low heat until cooked. Spoon the sauce over the pasta. Be sure to make these delicious eggplant recipes that will surely occupy the first pages of your cookbook.