These vegetables themselves cannot boast of being low in calories, but reducing the amount of oil used for frying or baking the vegetables in the oven or microwave will help make eggplant dishes dietary.
Below you can find recipes for dietary eggplant dishes: ratatouille stew and various dietary salads with eggplant.
Recipe for diet salad with eggplant and corn
Ingredients:
1 eggplant, 2 eggs, 1/2 onion, canned corn.
Cooking method:
1. Before preparing eggplants according to the diet, the vegetables need to be chopped into small cubes, soaked in salted water, squeezed and fried in a small amount of vegetable oil.
2. Cut the onion into cubes and also fry in a small amount of vegetable oil. Hard boil the eggs and cut into cubes. Mix all the prepared ingredients and serve the diet salad with eggplants and corn, sprinkled with chopped herbs.
Diet salad of eggplants with green peas and apples
Ingredients:
300 g eggplants, 150 g onions, 100 g green peas, vegetable oil, 1 boiled egg, 1 apple, lemon juice, salt.
For dressing: 1 cup each of sour cream, 2 crushed cloves of garlic, 1 teaspoon of mustard.
Cooking method:
1. Cut the eggplants (without skin) into slices and lightly simmer in oil. Cut the onion into cubes, put it in the stewed eggplants, stir and remove everything immediately.
2. Cool the vegetables, mix with peas, finely chopped apple and egg cubes. Season the diet salad of eggplant with green peas and apples with salt, juice, combine with dressing and garnish with apple slices.
How to make eggplant salad with nuts
Ingredients:
2 eggplants, 80 g walnuts, 1 onion, 2 cloves garlic, 70 ml vinegar, red ground pepper, dried herbs, salt.
Cooking method:
1. Wash the eggplants, trim the ends, make a longitudinal cut, pour boiling water over them and keep in it for 5 minutes. Place the vegetables under the press for 30-40 minutes, then stuff them with half of the set of products used for satsibeli sauce.
2. Dilute the remaining half of the ingredients for the sauce with weak vinegar. Add salt, pour it over stuffed eggplants and marinate for 2-3 days. Serve eggplant salad with nuts as an appetizer or side dish.
Products grown and produced near a person’s place of permanent residence have an effective healing and protective effect on the body. Foods that are consumed freshly picked or freshly prepared are also beneficial.
Eggplant and pork salad recipe
Ingredients:
250 g fried eggplant, 50 g boiled carrots, 100 g pork, green pea, watercress, 1 lemon, dill.
For dressing: 1 bunch of finely chopped basil, 1 teaspoon mustard, Apple vinegar, 1 clove of chopped garlic, vegetable oil, ground pepper, salt.
Cooking method:
Cut the eggplants into strips, carrots into slices, meat into cubes, and watercress into pieces. Mix everything with peas and dill. To make the dressing, mix the chopped ingredients. Pour the dressing over the eggplant and pork salad and garnish with lemon slices.
Dietary eggplant stew ratatouille
To prepare a dietary stew from eggplant according to this recipe, take 1 large eggplant, 3 zucchini, 2 tomatoes, 1/2 green sweet pepper, 1/2 red sweet pepper, 50 ml olive oil, 150 ml tomato juice with pulp, 100 g olives, several basil leaves, salt.
Cooking method:
1. Cut two zucchini into flat ribbons. Immerse them in boiling salt water for 1 minute, then immediately in cold water. Dry them on a towel. Cut the remaining zucchini, eggplant, peppers and tomatoes into small cubes.
2. Cook with these vegetables vegetable stew Ratatouille with olive oil. Add basil. Place the cut zucchini strip on a cutting board.
3. Place a spoonful of the mixture on the strip, roll it up, secure it with a stick and place it on a dish. Stuff all the strips this way and reheat them before serving. Serve dietary stew Eggplant ratatouille alone or with tomato juice.
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The eggplant diet will show results if you follow its rules for 2 weeks. The essence of the diet is that you should eat eggplants 3 times a day.
The diet allows you to get rid of 5-7 kg in 14 days. Further and refusal of junk food will help to consolidate the result.
Benefits of the eggplant diet
The beneficial properties are enhanced if eggplants are stewed or baked rather than fried.
The eggplant diet improves metabolism and has a positive effect on the functioning of the gastrointestinal tract. Due to this, we get rid of excess weight. Eggplants help remove harmful substances from the body and improve liver function.
An eggplant diet supplies the body with vitamins and nutrients. Eggplants contain calcium, phosphorus, iron and vitamins PP, A, B, C.
Harm of the eggplant diet
The eggplant diet contains almost no protein, so the muscles begin to “burn” after 36 hours. Consumption will help prevent harm to the body. white meat chicken and turkey and tofu cheese along with eggplant.
Do not abuse this diet and do not stick to such a monotonous diet for more than 2 weeks. Metabolism may slow down, and in order to lose weight you will have to stick to a low-calorie diet.
Before trying the eggplant diet, consult your doctor.
What you can and cannot eat on a diet
Can be eaten:
- Berries in raw, boiled and stewed form;
- Low-fat fermented milk products;
- Bran bread;
- Water;
- Green tea;
- Unsweetened coffee.
You can't eat or drink:
- Confectionery;
- Fatty sauces, mayonnaise, ketchup;
- Fried foods;
- Sweet drinks.
Contraindications for the eggplant diet
The eggplant diet should not be followed if you have a tendency to have an upset stomach, ulcers, or an exacerbation of gastritis.
Nutrition on a diet can be varied, for this, pay attention to popular recipes using eggplants.
Eggplant in the oven with garlic
Divide the berry lengthwise into two parts and put chopped garlic inside. After this, combine the eggplant and bake in the oven.
Monitor your caloric intake; it should not be less than 1000 kcal. Otherwise, you will lose weight quickly, but after leaving the diet, it will return back within a week.
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 is a protein product. 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 totality unique properties 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. of cardio-vascular 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, as well as the minimum calorie content, that makes eggplant one of the most indispensable 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.
How choleretic agent Apply eggplant infusion. 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;
- Bulgarian 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
Due to their neutral taste and health benefits, eggplants can easily be 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. Soy sauce, chopped garlic, olive oil, herbs, spices and lemon juice, mix and dip the eggplant cubes into it, leave to marinate for 1-2 hours.
Calories: 261.34
Proteins/100g: 1.21
Carbohydrates/100g: 5.65
I can imagine how surprised you will be! Eggplant salad with tomatoes and garlic, and even a dietary one - how can this be? Everyone knows that eggplants are not eaten raw, and even boiled or baked they require some kind of sauce or dressing, and this already contains calories. And if they are fried, then in such an amount of oil that there can be no talk of any dietary recipe! And, nevertheless, such a salad exists, and, of course, I will share the recipe. I liked it right away, still warm, and when it cooled down, it became even tastier. And the next day it tastes even better. So you can prepare a full portion only for yourself, and if there are still people who want it, then double the ingredients. I think that hardly anyone will pass by, even if they try a spoonful, the salad will unnoticeably become a favorite of the whole family.
Eggplants and all other vegetables in this recipe are fried, but without oil. First they are dried in a dry frying pan, and then simmered in minimum quantity liquid (water or vegetable broth). The onion becomes very tender and soft, and although the eggplants remain pieces, they also soften well and are imbued with the aroma of onions. The tomatoes in this salad are only slightly heated to enhance their sour taste.
Ingredients:
- eggplants – 1 large (it is better to take light eggplants);
- onion – 1 medium;
- tomatoes – 3 pcs. or 6-7 cherry tomatoes;
- cilantro or parsley - 1 bunch;
- garlic – 1-2 cloves;
- salt - to taste;
- thyme or thyme, other spices - to taste;
- any vegetable oil – 0.5 tbsp. l (optional).
How to cook at home
For this salad, I would recommend using a light-colored eggplant, not lilac or violet, but white or white with purple stripes. Light eggplants have a milder taste, have fewer seeds and small seeds. These are exactly the vegetables you need for the salad. In any case, the eggplant will need to be peeled and cut into cubes, but not small, but medium-sized.
Place in a colander, sprinkle with two pinches of coarse table salt, mix. Leave for 7-8 minutes so that the bitter juice comes out. If the salad is prepared from light eggplants, then you can skip this step, and be sure to soak the dark ones in salt. After the specified time, rinse the chopped vegetables under cold water and squeeze lightly.
While the eggplants are releasing their bitterness, cut the onion into thin long strips. Finely chop the garlic.
Heat a dry frying pan without a drop of oil over low heat. Add the onion and garlic and turn the heat to lower than medium. Constantly stirring the vegetables with a spatula, dry them for 3-4 minutes.
Add the squeezed eggplants. Stir, do not leave vegetables unattended. After two or three minutes, season with spices, add a little water, heat and simmer until the eggplants are soft.
After about 8-10 minutes, the eggplants will become soft and the color will change to darker. Now you need to add the chopped tomatoes in large pieces. But you only need to warm up the tomatoes if you want the salad to be warm and have pleasant sourness tomatoes.
If the salad is not served as warm dish, but as usual vegetable salad, then you need to remove vegetable stew from the pan, cool and mix with chopped fresh tomatoes. Add any fresh herbs, finely chopped, salt to taste. Season with pepper if appropriate.
Place eggplant salad with tomatoes and garlic on a plate, drizzle vegetable oil. That's all, the salad is ready! Minimum effort, minimum calories and maximum benefit. It turns out very tasty and we recommend making it. Bon appetit! 
Author Elena Litvinenko (Sangina)
