Grilled vegetables (or baked in the oven) rich in vitamins and minerals such as: vitamin A - 20.5%, beta-carotene - 20.9%, vitamin B6 - 12.3%, vitamin C - 101.4%, potassium - 11.8%, cobalt - 32.5%, copper - 11.1%

Benefits of grilled vegetables (or baked in the oven)

Vitamin A responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
B-carotene is provitamin A and has antioxidant properties. 6 mcg of beta carotene is equivalent to 1 mcg of vitamin A.
Vitamin B6 participates in maintaining the immune response, processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, promotes the normal formation of red blood cells, maintaining normal levels of homocysteine in the blood. Insufficient intake of vitamin B6 is accompanied by decreased appetite, impaired skin condition, and the development of homocysteinemia and anemia.
Vitamin C participates in redox reactions, the functioning of the immune system, and promotes the absorption of iron. Deficiency leads to loose and bleeding gums, nosebleeds due to increased permeability and fragility of blood capillaries.
Potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of conducting nerve impulses and regulating pressure.
Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
Copper is part of enzymes that have redox activity and are involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing oxygen to the tissues of the human body. Deficiency is manifested by disturbances in the formation of the cardiovascular system and skeleton, and the development of connective tissue dysplasia.

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You can see a complete guide to the most useful products in the appendix.

To look your best in shorts or a swimsuit this summer, you don't have to starve yourself or go on fad diets. The secret to losing weight is to make healthy food choices and eat fewer calories than you burn. And the first thing you will need in this test is a table of calorie content of vegetables. You need to remember that it is easier to lose weight in the summer. Our body requires fruits and vegetables, and the usual winter dishes seem heavy and less attractive. In addition, eating fresh fruits and vegetables will help you avoid painful time spent in front of a hot stove or oven.

Summer products

To easily cut calories in your summer diet, you need to add summer foods to it. It's quite simple. Seasonal produce appears in abundance at markets and local grocery stores. In addition to making low-calorie meals, they're packed with vitamins, minerals, antioxidants, and fiber. But do not forget that some vegetables and fruits are higher in calories than others.

Based on calorie counting, we can conclude that the most high-calorie foods are avocados, potatoes, and, most surprisingly, grapes. And no matter how great the temptation is to pamper yourself with juicy bunches, if you want to look perfect in a few weeks, you need to keep this representative of hot regions off your table.

Leave oranges and apples for autumn, let your body get the maximum benefit from fresh berries, melons, and herbs. In addition to well-known products, you can try overseas delicacies such as zucchini, daikon, and lychee. The list of products from which you can choose is simply huge. All these super nutritious and low calorie fruits, greens and vegetables are growing in the garden this time of year.

Separately, it is worth noting that the calorie content of boiled vegetables differs from the data in the table with fresh foods. After all, during cooking, the chemical and molecular composition of products changes. The table of caloric content of boiled vegetables can become a visual aid not only for those who want to lose weight, but also for connoisseurs of tasty and healthy food.

Among the leaders in summer weight loss products, cold soups occupy a well-deserved place. These are low-calorie foods that not only quench thirst, but also saturate the body with useful elements. Here everyone can choose what they like: beetroot soup, okroshka, gazpacho, cucumber soup - just listen to what your body wants more right now. The calorie table for fresh vegetables is an excellent option to choose those products that will not harm your body.

Difference between fresh and boiled vegetables

The calorie content of fresh and cooked vegetables does not differ much. Everyone can choose for themselves: to eat vegetables fresh or boil them.

Let's take a closer look at some products that will help you get in shape quickly.

Watermelon

It consists half of water and is considered the leader among products that can quench thirst and dampen the desire to eat a piece of something sweet. You can simply freeze it in slices, then you will get an analogue of fruit ice. Or you can simply remove the seeds, add celery and grind everything in a blender. This smoothie will not only quench your thirst perfectly, but will also help your body get rid of excess calories as much as possible.

The calorie content of vegetables in the table in descending order should be present in the kitchen of every housewife who monitors her weight.

Grilled vegetables

A great alternative to heavy kebabs. A plate of grilled vegetables is a must-have on any table in the summer. You can diversify it, try grilling onions, bell peppers, zucchini, carrots, eggplants, asparagus and garlic. You can use them to prepare the following dishes:

Grilled vegetables with spinach and goat cheese.
Grilled vegetable flatbreads.
Grilled vegetables with ricotta and fresh herbs.
Warm grilled vegetable salad.

The table of caloric content of vegetables is not at all important here, because this method of preparation contains a minimum of fat, and all the beneficial properties of the products are preserved.

Salads

Salads have always been at the top of the list of healthy foods. What’s especially pleasing is the fact that there is no need to look for any recipe to prepare them. Just find any vegetables in your refrigerator that can be eaten fresh, wash them, chop them as desired and prepare the dressing.

The sauce can be regular olive oil, low-fat kefir or yogurt. If simple dishes do not delight you, you can always diversify your menu by adding a handful of toasted nuts or grated fresh ginger to your salads. When adding meat or fish, think that it is just an addition to the dish and not the main ingredient.

Cocktails and smoothies

Cocktails, sweetened specialty coffee drinks, teas and soda are the biggest enemies of healthy eating, especially when it's hot outside. But they can be replaced with more useful solutions.

There is a certain risk here, we must give the body a lot of fluid, especially in the hot season, but fluids quench thirst and do not affect the feeling of hunger. Many people are sure that there are no calories in drinks. This is a gross violation. After all, manufacturers often add huge doses of sugar to make the drink more attractive, so it is best to prepare the drink at home. You can make ginger iced tea or lemon water. These drinks do not spoil so quickly and will perfectly quench your thirst even in the midst of summer.

Many people complain that vegetable calorie tables constantly remind them of the weight loss process. But don’t despair, because a beautiful figure is worth it.

Since time immemorial, people have eaten meat, although today people do not tear it into pieces or eat it raw.

Today they have come up with a lot of ways to process it - boiling, frying, parquet, and so on.

And this is not surprising - in terms of the number of useful substances for the human body, meat ranks first among other products. It is especially rich in iron and minerals, which help the blood carry oxygen.

Recently, chicken has become the most popular in our country. And not because chicken meat is the most affordable, but because appetizing chicken is delicious and belongs to the category of dietary products.

Grilled chicken is especially popular these days. The calorie content of grilled chicken is 98 kcal per hundred grams of product. For comparison: the calorie content of boiled chicken meat is 135 kcal per hundred grams of product, and the calorie content of fried chicken meat is 210 kcal per hundred grams of product.

There is no need to scare each other with horror stories about the calorie content of the grill, which is expressed in a large number of carcinogens, because a real gourmet will never eat a “store-bought miracle”, because real golden-brown chicken can be prepared at home.

As you can see, the calorie content of grilled chicken is low. You can cook grilled chicken in different ways. If this is an outdoor picnic, then the best device is a special volumetric grill grate for large pieces of meat; it should have an impressive wooden handle and should be made of stainless metal. At home, grilled chicken can be cooked in a simple oven or in the microwave.

The lucky ones who have a real grill will prefer grilled chicken on a spit. To bake in the oven, you will need a roasting pan or a jar with a narrow neck, for example, for small cucumbers.

An excellent result, as well as the calorie content of grilled chicken, depend not only on the baking process, but also on the composition of the marinade. In addition, the calorie content of the grill depends on the choice of chicken itself.

Young chicken meat is much more tender, tastier and better if the chicken is homemade. Meat from chickens seven months old is suitable for grilling, but meat from older chickens can be a bit tough. Domestic chickens move more and their diet includes natural food - insects or grain. In order to cook such meat, you need to salt it, pepper it well and grease it with butter. As for store-bought chicken, it is best to take unfrozen ones so that the meat is not tough and dry. You need to defrost the chicken at room temperature, in the open air. A very important point - you do not need to defrost frozen grilled chicken in water. Mass produced chickens need to be marinated first.

The benefits and harms of chicken meat

As noted above, the calorie content of grilled chicken is low - only 98 kcal per hundred grams of product. In addition, the calorie content of grilling in this case includes proteins, fats and carbohydrates. But many people have a question: is chicken meat healthy?

Any nutritionist or doctor will say that a person must include meat products in his diet, at least periodically. With the right approach, any type of meat will be useful. The only question is how much to use. It is also interesting that chicken meat can be eaten in larger quantities than any other type of meat.

The main benefit of chicken meat lies in the animal protein it contains. In addition, chicken meat contains a lot of phosphorus and potassium.

It should be noted that chicken breast is considered a dietary product. It contains a lot of protein and other nutrients, so the calorie content of a grilled breast is even less than the calorie content of a whole chicken - only 79 kcal per hundred grams of product. In addition, the calorie content of grilled breast includes magnesium, iron, vitamins A, E, B12, B6. Dieters should take note of the low calorie content of grilled breasts and use them in their diet.

Chicken meat is also useful for various diseases. It helps in the treatment of gout, diabetes, polyarthritis, and in the prevention of atherosclerosis, hypertension, and stroke.

The most useful is the meat of young chickens. After all, it is the most delicate and rich in minerals and vitamins. Glutamine and protein, which are contained in chicken, improve the functioning of the nervous system.

The main disadvantage of chicken meat is the skin, which contains a lot of fatty tissue. Therefore, in order to minimize the harm of chicken meat, it is best to remove the skin before eating it. The calorie content of the grill in this case will be lower.

As you can see, chicken meat has more positive qualities than harmful ones. The main thing is not to overdo it with consumption and choose only high-quality products.

It should also be noted that in addition to chicken, you can cook various vegetables on the grill and serve them as a side dish for grilled chicken.

The following types of vegetables are ideal for grilling: eggplant, zucchini, cherry tomatoes, peppers and mushrooms.

If you use exactly these vegetables for grilling, then the calorie content of grilled vegetables will be only 35 kcal per hundred grams of product.

The calorie content of the grill in this case may vary depending on the type of vegetables, but in any case, the calorie content of grilled vegetables will not exceed 40 kcal per hundred grams of product.

Due to the fact that the calorie content of grilling in this case is low, vegetables can be included in the diet of people who are on a diet. 4.2857142857143

4.29 out of 5 (7 Votes)

Yesterday my husband said to me: “I read your blog and didn’t understand why you cook all the recipes on the grill. And what about me? Who lights up the barbecue and fries...” And I felt ashamed. Therefore, I want to say a big thank you to my husband! All the recipes are cooked on the grill, this is entirely his merit, since I don’t even know how to light a grill!

Returning to this recipe, I can say that this is also my husband’s idea, since he really loves vegetables! Vegetables prepared in this way turn out to be a juicy and light side dish for barbecue. In preparation for this recipe, I read a lot of options for pickling vegetables. And I came to the conclusion: there is no need to make a complex marinade. In order to preserve the taste of each vegetable, salt, ground black pepper and olive oil are suitable. Now grill the already cooked vegetables, sprinkle with finely chopped garlic and pour over lemon juice. Try it - it's very tasty! After such a barbecue, it’s not scary to become a vegetarian!

For 2-4 servings we will need: