Low-calorie salads. Fresh lettuce leaves: calorie content and benefits for the body

Vegetable salad, the calorie content of which we will consider in today’s publication, is certainly a healthy and versatile dish. After all, it is common knowledge that fresh vegetables are a rich source of fiber, mineral components, vitamins and other substances we need.

Vegetable salad can act as an independent dish. It would be a good option, for example, for breakfast. People who want to lose weight or get rid of excess weight should pay attention to it. If at lunch you prefer a vegetable salad as a first course, then you will feel full sooner and, therefore, you will eat less.

But this, of course, does not mean that you can eat salads in unlimited quantities. After all, vegetables also contain a certain amount of calories. You should also remember that not every vegetable is suitable for a salad if your goal is to lose weight.

Vegetable salads contain few calories. Especially when the composition of the salad is limited to vegetables themselves. The calorie content of a vegetable salad increases significantly when it is seasoned with sour cream or mayonnaise.

To reduce the calorie content of a dish, choose raw vegetables for it: their calorie content is lower than that of stewed vegetables, and they contain more vitamins and minerals, because some of the nutrients are lost during cooking.

The main criterion for selecting vegetables for salad is their juiciness. They contain more liquid, therefore they will contain fewer calories.

The dressing chosen for it significantly affects the nutritional value of the dish. If you take high-fat mayonnaise or homemade sour cream, the calorie content will increase significantly. Vegetable oils also have considerable energy value. Give preference to low-fat sour cream and mayonnaise with low fat content.

The number of calories in a vegetable salad is calculated based on the calorie content of each ingredient.

For example, if we take 300 grams of cucumbers and tomatoes, a little dill (30 grams) and 250 grams of radishes, then 100 grams of the finished dish, seasoned with low-calorie mayonnaise, will contain 45 kcal.

What is the calorie content of vegetable salad prepared in different ways? A
like this:

And the nutritional value of vegetable salad prepared in different ways is:
like this:

How to prepare vegetable salad? Here is one of the recipes:

Products:

• tomatoes - 2-3 pieces
• onions (red or white) - 1-1.5 medium-sized heads
• vegetable oil
• salt and freshly ground pepper

Preparation:

The tomatoes are pre-washed, dried, then cut into slices. The onion is peeled and cut into thin half rings. Chopped tomatoes and onions are mixed. Add salt and pepper to the dish - to taste. The salad is placed in a salad bowl, seasoned with oil and all ingredients are mixed. Ready!

Salads made from vegetables are invariably popular with professional chefs and ordinary housewives. All of us know that

any vegetable

– it’s tasty and healthy. And the salad, unless, of course, you pour a lot of sour cream or mayonnaise into it, contains a minimum of calories. That is why a considerable number of cookbooks are devoted to dietary varieties of this dish.

Let's analyze composition and calorie content some common recipes for vegetable salads and make sure that many of them should “guest” on our daily menu as often as possible.

Due to the wide variety, the calorie content of salad can only be judged approximately. But even these average indicators will certainly please lovers of a healthy lifestyle and athletic figure. From one hundred grams of salad prepared exclusively from vegetables, you can get 1.42 g of protein (2% of the daily value), 3.70 g of fat (5%), 5.71 g of carbohydrates (2%). With a sufficient content of vegetable fats, the dish has a low calorie content of 57.32 kcal.

But since vegetables are rarely consumed without dressing (after all, a strict diet is the lot of people with exceptional willpower), the calorie content of the salad can increase noticeably.

They often serve as a dressing for dietary dishes. vegetable oils. The most popular of them are sunflower and olive. However, do not indulge yourself with illusions! These oils are almost as high in calories as... mayonnaise or sour cream. The ability to maintain slimness and good physical shape is based primarily on moderation. Let’s take a closer look at this concept regarding salad dressing.

Calorie content of salad dressings per 100 g of product (in kilocalories):

• sunflower – 884;
• olive – 898;
• mayonnaise – 680;
• sour cream – from 165 to 295 (homemade is more nutritious, with a high percentage of fat content);
• melted butter, which gourmets also sometimes use to season salads - 717.

Obviously, you can overeat in any case if you do not follow the limit. And a few spoons of supposedly lean vegetable oil poured “from the heart” will do much more harm than a tablespoon of sour cream. So, the culinary and dietary need for vegetable oils is determined more by their rich vitamin and mineral composition and excellent taste than by their low calorie content.

Unrefined, cold-pressed oil is considered the most beneficial in terms of microelements content.. This product contains the maximum amount of organic acids that can dissolve all cholesterol deposits in the bloodstream. There are also many different vitamins (A, E, D, group B and others).

According to nutritionists, one adult can eat from five to eight servings of light salads. This is approximately 0.4-0.7 kilograms. Of course, vegetables can be eaten without cooking or dressing, in their natural form.

Recipes with photos and calorie content of popular vegetable salads

IN dietary nutrition Of course, salads seasoned with vegetable oils are in demand. They are actively used during fasting days. The most commonly used and useful vegetables and herbs for weight loss are various types of cabbage, carrots, tomatoes, green onions and parsley, peppers, and lettuce. This list also includes cucumbers. But eating only cucumbers is undesirable. The fact is that this vegetable is 98% water. It’s impossible to get enough of cucumber salad! Hunger after such a light breakfast will certainly arise literally in ten minutes, which will force you to eat something high-calorie and, perhaps, harmful. So be reasonable. But you should not get carried away with olives, nuts, boiled potatoes - these products have nothing to do with weight loss.

Here are some options healthy salads.

• one cucumber;
• tomatoes;
• radish;
• Bell pepper;
• garlic (optional, two or more cloves).

Tomatoes, radishes and sweet peppers are taken in equal proportions. Vegetables are finely chopped and seasoned with a spoon (or two, if the portion is large) of sunflower oil. Salt is replaced with black ground pepper, fruit vinegar and garlic.

The calorie content of the dish is 55 kcal.

Recipe and calorie content of beet salad

Sweet-tasting beets are finely chopped and seasoned with yogurt and garlic passed through a garlic press.

Calorie content 76.44 kcal.

• fresh zucchini – 100 g;
• salad - two or three leaves;
• chicken breast – 300 g;
• eggs – two pieces (chicken);
• dietary yogurt – 2 teaspoons;
• mustard, ground black pepper, salt.

The dish is perfect for a holiday table - the salad has an original taste and a relatively low calorie content. Boiled brisket and eggs are cut into cubes. Zucchini and lettuce are cut into strips. The dish is seasoned with yogurt, salt and spices.

Calorie content 537 kcal.

• zucchini (preferably small) – 1 pc.;
• bell pepper, cucumber - one piece each;
• white cabbage - half a head;
• tomatoes - from two to six pieces depending on size;
• greens - onions, dill and parsley leaves;
• lemon juice and olive oil - 1.5 tbsp each. spoons;
• two cloves of garlic, salt.

The dish goes perfectly with meat, fish or boiled potatoes. The form of cutting depends on the imagination of the housewife - it can be straws, cubes, rings. It is advisable to grate the zucchini.

Calorie content 293.97 kcal.

Recipe and calorie content of cucumber and tomato salad

The salad can easily be considered a classic of the culinary “genre”. Only the laziest didn’t chop it up in a hurry!

Calorie content depends entirely on the dressing. With low-calorie mayonnaise - 83, with sunflower oil - 46 kcal.

% of the daily requirement indicated in the tables is an indicator indicating how many percent of the daily requirement in a substance we will satisfy the body's needs by eating 100 grams of salad.

Since the version of the last salad with the addition of vegetable oil still belongs more to dietary nutrition, we will consider its nutritional value in detail (per 100 g). Additional ingredient – ​​30 grams of bell pepper.

The vitamin and mineral composition of one serving is quite rich and varied. Here you can see almost all vitamins and most macro- and microelements.

Obviously, vegetable salads are indispensable dishes on our table. Raw vegetables have always been considered the healthiest foods. And in combination with butter or any other dressing, such a dish will not only be healthy, but also very tasty.

Do you think it’s worth introducing vegetable salads into the daily menu? How many times a day do you eat salads? Maybe you have your own “diet favorite”? Then please share his recipe with us.

Vegetables are the succulent parts of plants suitable for consumption. They are rich in valuable vitamins and are widely used in cooking. They are used to prepare all kinds of snacks, toppings for homemade baked goods, first and second courses. In today's publication we will take a closer look at several recipes for vegetable salad with vegetable oil.

This tasty and refreshing snack has an extremely simple composition and a pleasant, refreshing taste. It goes well with meat or fish dishes, which means it will be a good addition to a seed lunch. To create it you will need:

• 200 grams of cucumbers.
• 200 g tomatoes.
• Herbs, salt, garlic and vegetable oil (to taste).

Tomatoes and cucumbers are thoroughly washed in running water, dried and cut into beautiful slices. Then they are mixed in one bowl, sprinkled with chopped herbs, salted and poured with aromatic vegetable oil. The finished appetizer is mixed with crushed garlic and served. The calorie content of a vegetable salad dressed with vegetable oil, the recipe for which is discussed just above, is 25 kcal/100 g.

This interesting and very juicy snack has a unique vitamin and mineral composition. It has a pleasant slightly sour taste and a light aroma of freshness. To create it you will need:

• 200 grams of young zucchini.
• 2 small fresh cucumbers.
• Half a small cabbage fork.
• Medium bell pepper.
• Large red or pink tomato.
• 1 tbsp. l. aromatic vegetable oil (ideally olive).
• 1.5 tsp. natural lemon juice.
• A clove of garlic.
• Dill, onion and salt.

To reproduce this vegetable salad recipe with vegetable oil, you need to start by preparing the main ingredients. Zucchini, cucumbers, tomatoes, bell peppers and cabbage are washed in running water and lightly dried. Then all the vegetables, with the exception of tomatoes, are chopped into thin strips and placed in a deep bowl. Chopped herbs, crushed garlic and peeled tomato slices are also sent there. All this is seasoned and sprinkled with aromatic vegetable oil mixed with lemon juice. The energy value of this snack is 33 kcal/100 g.

This appetizer will certainly not escape the attention of those who prepare for the winter. A recipe for vegetable salad seasoned with vegetable oil allows you to profitably process a large harvest of tomatoes. To do this you will need:

• 2 kilos of green tomatoes.
• 2 carrots.
• Onion.
• 500 grams of bell pepper (preferably red).
• 2 tbsp. l. granulated sugar.
• 1 tbsp. l. fine crystalline kitchen salt.
• 3 tbsp. l. 9% vinegar.
• 100 milliliters of vegetable oil.
• 2 cloves of garlic.
• A dozen black peppercorns.

Vegetables are washed, peeled and seeded if necessary, and then chopped. Tomatoes are cut into quarters, onions into small cubes, peppers into strips. The carrots are processed using a medium grater. Place all this in a deep saucepan. Sugar, salt, chopped garlic, vinegar, black peppercorns and oil are also sent there. The future salad is brought to a boil and boiled for a quarter of an hour. Then it is placed in sterile jars, rolled up and sent for storage. The energy value of a serving of this snack is 426 kcal.

This recipe for vegetable salad with vegetable oil will be useful for those who are constantly struggling with extra pounds. The dish prepared using it is not only healthy and tasty, but also low in calories. To make a similar snack, you will need:

• 200 grams of red cabbage.
• 200 g tomatoes.
• 200 grams of fresh cucumbers.
• 200 g bell pepper (preferably green).
• 150 grams of red onion.
• Olive oil and fine crystalline salt (to taste).

The washed vegetables are cut into very thin strips and mixed in a deep salad bowl. The required amount of salt and vegetable oil is sent there. The energy value of 100 grams of such a snack is about 69 kcal.

Those who adhere to a low-calorie diet will certainly find the following recipe for a vegetable salad dressed with vegetable oil useful. To prepare this delicious fortified dish, you will need:

• 300 g each of Brussels sprouts and cauliflower.
• Bulgarian sweet pepper.
• 100 grams of boiled champignons.
• 4 radishes.
• A small onion.
• A bunch of parsley, celery and lettuce each.
• 1 tsp. natural lemon juice.
• 2 tbsp. l. aromatic vegetable oil.
• Fine kitchen salt (to taste).

The washed cabbage is doused with boiling water and cut into fairly small pieces. Then add plates of boiled mushrooms, strips of pepper, slices of radish and chopped onions. Chopped herbs, salt, citrus juice and vegetable oil are also sent there. The energy value of 100 grams of such a snack is 60 kcal.

This appetizer, better known as vinaigrette, can be prepared not only for adults, but also for children. A recipe for a vegetable salad dressed with vegetable oil requires the use of a specific food set. Therefore, before starting the process, be sure to check whether you have all the necessary components on hand. In this case you will need:

• Large beets.
• 4 potatoes.
• 2 carrots.
• 5 tbsp. l. sauerkraut.
• A small onion.
• Pickled cucumber.
• 1 tbsp. l. finely chopped greens.
• 1/3 cup of any aromatic vegetable oil.
• Fine salt (to taste).

The washed root vegetables are placed in separate saucepans, filled with water, placed on a working stove and boiled until soft. The finished vegetables are cooled to room temperature, peeled, cut into small cubes and placed in a salad bowl. Chopped onions, slices of pickled cucumber and sauerkraut are also added there. All this is added, sprinkled with chopped herbs and poured with vegetable oil. The energy value of a 150-gram serving of vinaigrette is 100 kcal.

We advise lovers of dietary dishes to pay special attention to another very interesting recipe for vegetable salad seasoned with vegetable oil. You can see a photo of such a dish a little later, but now let’s figure out what is needed to prepare it. This snack includes:

• 300 grams of beets.
• Medium bulb.
• 300 grams of carrots.
• 200 g pickled cucumbers.
• 400 grams of potatoes.
• 400 g green peas (canned).
• Vegetable oil, any fresh herbs and salt.

Root vegetables are rinsed under the tap, placed in different saucepans, filled with cool water, brought to a boil and boiled until soft. The prepared vegetables are cooled to room temperature, peeled, cut into approximately equal cubes and combined in a deep salad bowl. Green peas, finely chopped onion and pieces of pickled cucumber are also placed there. All this is salted and poured with vegetable oil. The finished snack, the energy value of which is 62.8 kcal/100 g, is decorated with chopped herbs and served for lunch.

The appetizer, made using the technology described below, is somewhat reminiscent of Olivier. But unlike the latter, there is no sausage, no mayonnaise, or boiled meat. Thanks to this, it turns out to be lower in calories and healthy. Since this recipe for vegetable salad with vegetable oil requires the use of a certain set of products, make sure in advance that you have in your kitchen:

• 3 potatoes.
• 2 carrots.
• 150 grams of green peas (fresh frozen).
• 5 pickled cucumbers.
• Medium apple.
• Flavored vegetable oil and kitchen salt (to taste).

Potatoes and carrots are boiled in their uniforms. The softened root vegetables are removed from the pan with boiling water, cooled to room temperature, peeled, cut into not too large cubes and placed in a deep salad bowl. Pieces of pickled cucumbers and chopped apples are also sent there. At the final stage, boiled green peas, salt and vegetable oil are poured into a common bowl. The energy value of a serving of this snack is 180 kcal.

This simple recipe for preparing a vegetable salad dressed with vegetable oil will probably end up in the personal cookbook of young ladies who watch their own figure. It allows you to relatively quickly make a healthy low-calorie snack suitable for a diet menu. To create such a dish you will need:

• 100 grams of beets.
• 10 milliliters of lemon juice.
• 300 g fresh broccoli.
• 200 grams of carrots.
• 30 milliliters of vegetable oil.
• Sugar, salt, onion and parsley (to taste).

Carrots and beets are washed, peeled, processed using a medium grater and combined in a deep salad bowl. Finely chopped broccoli, sugar, salt and chopped herbs are also placed there. All this is topped with citrus juice and vegetable oil. The energy value of one serving of this snack is 108 kcal.

This interesting appetizer is prepared from simple and easily accessible ingredients, sold in any modern grocery store. To make five servings of vegetable salad seasoned with vegetable oil, the step-by-step recipe for which will be described below, you will need:

• 300 grams of fresh Brussels sprouts.
• 100 g carrots.
• 70 grams of olives (pitted).
• 60 g green peas (canned).
• 300 grams of sweet multi-colored peppers.
• 300 g boiled potatoes.
• 150 grams of ripe tomatoes.
• 15 milliliters of aromatic vegetable oil.
• 5 ml table vinegar.
• Lettuce leaves and salt.

Step No. 1. The washed cabbage is poured with cool water and boiled until tender. At the same time, it is slightly salted so that it does not turn out tasteless.

Step No. 2. Boiled potatoes are peeled and cut into not too large pieces.

Step No. 3. In a deep salad bowl, combine grated carrots, olive slices, tomato slices, bell pepper half rings and prepared cabbage.

Step No. 4. Pieces of potatoes, salt and vinegar mixed with vegetable oil are also sent there.

Step No. 5. Place the finished appetizer on a plate lined with fresh lettuce leaves and decorate with canned green peas.

The energy value of one serving of this dish is only 70 kcal.

Salads often act not only as an appetizer, but also as a full-fledged independent dish that can fill you up and at the same time replenish the body’s needs for vitamins and other nutrients. Your task is only to combine the ingredients correctly.

Low-calorie salads are an important component of any menu. Once you master their preparation, you won’t have to think about what to have for breakfast, a snack, or a light dinner. And low-calorie salads will come in handy for a festive table rich in treats.

Cutting and dressing a light salad is a matter of a few minutes: low-calorie salads do not use products that require complex pre-processing, which destroys all vitamins and beneficial microelements. Set the table with beautiful plates, decorate everything with herbs and vegetables if possible and according to your abilities - and... voila! Such dishes look very appetizing and beautiful, they are completely beneficial for the body, and the calories and time spent on preparation are minimal.

We hope that this section of our website will help you get inspired to switch to low-calorie salads. Taking as a basis the recipes given with an accurate indication of caloric content, you will learn to easily navigate the process of preparing such dishes, and will stop supplying your body with excess calories.

5 basic rules for preparing low-calorie salads

More greenery

Green vegetables and herbs, for example, onions, lettuce, spinach, mustard leaves contain very few calories (no more than 20 kcal per glass of chopped product), while they are sources of valuable substances - folic acid, lutein, antioxidants. So don't be afraid to use these ingredients generously in your salads.

More fresh vegetables

Choose vegetables that have a calorie content of no more than 25 kcal/serving. Feel free to combine vegetables when preparing salads. To ensure your body gets a variety of nutrients, be sure to switch between vegetables. In this case, your body will receive optimal portions of vitamin C, potassium, folic acid, antioxidants and fiber. But it is better to avoid fried and pickled vegetables. Also be careful with adding sauces and mayonnaise.

The most popular products for salads:

• pepper (yellow, green, red)
• cucumber
• carrot
• mushrooms
• radish
• broccoli
• cabbage

Add some lean meat

1-2 slices of lean boiled meat is enough to prepare a salad. Protein-containing foods are very important for the body, so you shouldn’t give them up. You can use grilled chicken, boiled eggs, shrimp, salmon, tuna, low-calorie cottage cheese, black beans, hummus. Avoid anything that is crunchy, needs to be fried, or comes with a heavy sauce.

Use no more than one high-calorie food

In fact, even one product can add more than 600 kcal to your dish. And although many of the high-calorie foods are rich in nutrients (sunflower seeds, nuts, raisins), they still significantly increase the calorie content of dishes. Distribute the amount of high-calorie foods you add wisely. And remember: no more than one such product per salad.

When choosing, you can rely on the following data:

• Chinese noodles – 150 kcal per ½ cup
• croutons – 100 kcal in ½ cup
• shredded cheddar cheese – 225 kcal per ½ cup
• Feta cheese – 190 kcal per ½ cup
• chopped nuts – about 180 kcal per ¼ cup
• sunflower seeds – 180 kcal per ¼ cup
• granola – 115 kcal per ¼ cup
• raisins – 120 kcal per ¼ cup
• olives – 40 kcal in 8 pieces
• avocado – 150 kcal in half of the fruit

Choose light refills

For many people, their favorite thing about salads is the dressing. Unfortunately, it is often too high in calories. For information: in 1 tbsp. seasonings made from vinegar and olive oil contain 50 kcal, and 1 tbsp. cream sauce can contain 90 kcal! But who will stop at one spoon!? Think for yourself what is best for you and your figure: satisfy your hunger with a good portion of salad dressed with vinegar and olive oil or eat a couple of spoons of your favorite sauce with the same amount of calories.

The best dressing options are plain olive oil, lemon juice or vinegar. To dress a salad, just add a couple of spoons of the mentioned products to it - and the dish will acquire a unique taste.

Basic principles for preparing low-calorie salads

By and large, everything that will be listed below applies to any dish according to the principles of proper nutrition. After all, what kind of weight loss can we talk about if we add golden-skinned chicken fried in oil, rubbed with mayonnaise, to a low-calorie salad, and then eat it all with French fries? No grapefruit or vinegar will save you - too many unhealthy fats and improperly prepared carbohydrates.

As for salads, everything is limited only by the cook’s imagination. Countless combinations can provide a varied menu for the whole year, which will allow the dishes not to become boring, and therefore turn every meal into a small holiday. Almost all vegetables are suitable for low-calorie salads, except that you should try not to use potatoes too often.

It is better to choose unsweetened fruits for low-calorie salads, but there will be no disaster if the salad contains, for example, a honey apple instead of a sour green one. Steamed or boiled lean meat, white fish, and seafood should take up no more than a third of the salad. Any nuts can be an addition that adds zest - in small quantities they will not harm the figure. And also greens: parsley, dill, mint, anise - these are the four best fat burners, but the list does not end there.

Ideal dressings include vinegar, soy sauce, lemon juice, and low-calorie mayonnaise, which you can prepare yourself. What we definitely put an end to is a variety of canned food (especially sprats in oil), smoked products, store-bought mayonnaise and fatty cheese. If you need to add cheese to a low-calorie salad, then it is better to take tofu, feta cheese or durum varieties with a low fat content.

Principles for making delicious low-calorie salads

There are many recipes for low-calorie salads, the first place among which is occupied by salads from fresh herbs and vegetables, and leaf salads. What are leaf salads? These are low-calorie salads that use leafy greens as a base: lettuce, arugula, endive, watercress, corn lettuce, spinach, all varieties of cabbage, green onions and herbs. The calorie content of lettuce, our most common salad, is only 15 Kcal per hundred grams.

There is a recipe for a delicious low-calorie salad with lettuce, which includes only lettuce, herbs, onions and marinade. The marinade consists of sugar, salt, vinegar and vegetable oil. The calorie content of this salad is 35-40 Kcal per hundred grams. For 500 grams of salad there is one tablespoon of oil, which is diluted (to a volume of 70-100 grams) with water, vinegar and salt (a pinch) with sugar (a teaspoon). This is seasoned with coarsely chopped lettuce leaves and herbs (parsley, green onions and dill). The main feature of such salads is that they need to be consumed immediately; they are not stored in the refrigerator.

You can supplement the fresh greens of leafy salads with such juicy vegetables as cucumbers, tomatoes, radishes, carrots, Jerusalem artichokes, fennel, turnips, and zucchini.

You can also get delicious low-calorie salads if you add proteins to greens and fiber: lean meat and fish, eggs, shrimp and other seafood. The calorie content of shrimp and mussels is only 98 Kcal and 70 Kcal per hundred grams, the calorie content of chicken breast is 107 Kcal per hundred grams, these are excellent sources of low-calorie protein and healthy vitamins and microelements.

The basic rule for delicious low-calorie salads: if you add one high-calorie item, the rest, including the dressing (primarily), must be low-calorie. The biggest “suppliers” of calories in salad are mayonnaise, butter and heavy cream, and excessive consumption of dressing for the total amount of salad. The second important rule is not to subject anything that does not need it to additional cooking and not to cut it too finely. This way you will retain more of the nutritional benefits of the product.

Low-fat young cheeses will also be useful: feta cheese, sheep cheese, tofu (soy cheese), mozzarella and other low-fat dairy products.

As a dressing, as an alternative to mayonnaise, low-fat yogurt, natural vinegar and sour juices, and a small amount of high-quality vegetable oil are recommended. It is better to use unrefined vegetable oil; you can choose from a variety of unusual types of oil: pumpkin, walnut, wheat germ, rapeseed, olive, almond, mustard. If you still have to choose between mayonnaise and sour cream, we recommend low-fat, sour store-bought sour cream. Or homemade fermented milk products. Salads offer a lot of room for creativity.

Preparing food and utensils

Most often, raw vegetables are used to prepare low-calorie salads, which must be thoroughly washed. After this, the products are cut into cubes, slices, and strips. If heat treatment is necessary, it is recommended to boil, stew or steam vegetables, since such cooking methods preserve vitamins and microelements. Frying in oil is not recommended, as this increases the calorie content of the dish. White chicken or turkey meat is thoroughly washed, then boiled or cooked in a double boiler. Shrimp are usually boiled in salted water for about three minutes. After all the products are prepared, you can start cutting them directly into the salad.

You will need a standard set of utensils: salad bowl, saucepan, cutting board, grater, knives, garlic press. You may also need a small bowl to prepare low-calorie salad dressing.

Hearty low-calorie foods

The most satisfying are those that contain complete, pure protein. For meals, you can choose from nourishing but low-calorie foods.

List of foods with 60–120 calories per 100 grams:

• Turkey or chicken breast
• Lean white fish
• Cottage cheese with fat content no more than 2%
• Seafood
• Kefir 1% fat
• Yogurt without fillers and additives

They perfectly stabilize blood sugar levels and also speed up metabolism. That is why after eating them, you will feel full for quite a long time.

The lowest calorie foods

The lowest calorie foods are those that contain less than 40 kilocalories per 100 grams. This list included:

• cucumbers
• Celery
• Champignon
• Fresh tomatoes
• Salad greens
• Radish
• Cabbage

Delicious low-calorie foods

In addition to simply satisfying hunger, quite often we just want food to be tasty. Tasty low-calorie ones include those that contain 40–100 kilocalories per 100 grams.

Their list included:

• Pears, apples
• Mango, bananas, grapes, persimmons
• bell pepper
• Carrot
• White and red dry wine
• Melons and watermelons
• Lingonberries, raspberries, blueberries
• Papaya, pineapples, guava

Low-calorie salad recipes

Cauliflower with eggs

In order to make this salad you will need half a kilogram of cauliflower, 4 boiled eggs, green onions (to taste), a little low-fat sour cream (if you have an irresistible desire, it can be replaced with low-calorie mayonnaise).

Cauliflower should be disassembled into inflorescences, boiled and cooled. Then sprinkle it with lemon juice. Boiled eggs need to be chopped, do the same with green onions.

Mix the ingredients, add salt and ground black pepper (if desired), season with sour cream. The salad turns out to be low-calorie, but at the same time satisfying.

Cabbage with orange

For this salad you will need white cabbage (about 300 g), one fairly large orange, carrots and greens.

Chop the cabbage and carrots and mix them. Peel the orange (like a grapefruit, that is, you need to remove all the partitions) and break it into small pieces. Add herbs, salt and season with grape seed oil.

Cabbage salad

Ingredients:

• Cabbage - one small head of cabbage;
• Carrots - one large piece;
• Vegetable oil - two tablespoons;

Preparation:

Finely chop the cabbage using a sharp knife. Grate the carrots, washed and peeled, on a medium grater. Mash the cabbage with your hands so that it releases the juice. Mix cabbage with carrots in a bowl and add vegetable oil, stir.

Low calorie chicken salad

Ingredients needed for the salad:

• chicken – 190 g
• low-fat sour cream – 70 g
• mayonnaise – 60 g
• chicken egg - 5 pieces
• ham – 140 g
• canned green peas – 80 g
• dill
• spices

Salad "Vitamin"

Ingredients:

• Carrots - one medium size;
• Apple - half of the fruit;
• Lemon – half of the fruit;
• Olive oil – for salad dressing;

Preparation:

Grate the apple and carrots on a coarse grater, cut the lemon pulp into small pieces. Season the salad with olive oil.

Salad with garlic

Ingredients:

• Carrots - two pieces;
• Potatoes - two pieces;
• Garlic – two cloves;
• Olive oil - two tablespoons;

Preparation:

Boil carrots and potatoes in their skins until tender. Without cooling, peel them and cut them into small cubes. Chop the garlic very finely and add to the warm potatoes and carrots, pepper and salt the salad, add olive oil and stir. At room temperature, let the salad sit for ten minutes.

Salad “For the waist”

Finely chop 300 g cabbage and one carrot. Place the vegetable mixture in a salad bowl. Cut the orange, remove the white membranes, add the pulp to the vegetables. This should be done over a salad bowl so that the orange juice also gets into the dish. Chop a bunch of dill, add to the salad, stir. You can place the dish in the refrigerator for half an hour. Then add salt “For the waist” to taste, season with grape seed oil and stir. Use cranberries as decoration.

Salad "Inspiration"

Ingredients:

• Peeled shrimp - a small handful;
• Lettuce leaves - ten pieces;
• Sweet purple onion - half a head;
• Mint leaves - two sprigs;
• Purple basil - two sprigs;
• Orange sweet pepper – a quarter of the fruit;

For the sauce:

• Soy sauce - one dessert spoon;
• Light balsamic vinegar - one dessert spoon;
• Olive oil – one tablespoon;

Preparation:

Boil water, remove from heat and add salt. Place the shrimp in this water for two minutes, then drain them in a colander and cool. In a deep plate, combine the ingredients for the sauce and stir. Tear the lettuce leaves into small pieces into a bowl, add basil and mint, and finely chop the onion. Add half the sauce to the salad and stir. Place the resulting salad on a plate, place shrimp, peppers, and tonic strips on top of it, then pour over the other half of the sauce.

Green salads for health and weight loss

Everyone knows that green salads are an excellent source of vitamins, minerals and fiber. But most of us still don’t eat enough greens, raw fruits and vegetables. Let's take another look at the benefits you can get from eating green salads!

Green salads are called salads, the main ingredient of which is fresh salad greens - lettuce, spinach, arugula, etc. Caesar salad is also considered a green salad.

What are the benefits of green salad?

1. Almost all salad ingredients are healthy. The only exception is sauces with a high fat content.

2. Raw salads provide us with fiber. Although, of course, you should not eat exclusively raw vegetables.

3. Raw vegetables and herbs contain natural enzymes that help us digest food and prevent putrefactive processes in the intestines.

4. Raw salads contain a large amount of minerals we need, such as iron, potassium, magnesium, molybdenum and phosphorus. And many others.

5. Green salad contains many vitamins, C, folic acid, vitamin K. Green salad is an excellent source of Vitamin B1, B2, B6.

6. Lettuce contains beta-patterns, which increase our immunity and help fight many dangerous diseases. In order for them to be able to assimilate, a small amount of refueling is still necessary.

7. Green salads not only add taste and aroma to dishes, but also help absorb other beneficial substances from the main dish.

A salad eaten before the main course already alleviates the feeling of hunger and fills the stomach with fiber. If you eat a salad before your main meal, it will help in the fight against excess weight. Thus, we have many reasons to eat as much green salad as possible, and other healthy vegetables that we can add to the salad to enhance its beneficial properties.

The ideas for delicious low-calorie salads don't end there. By trying different combinations and discovering previously unfamiliar tastes, you can create more and more new masterpieces. And almost all of the above recipes for low-calorie desserts and salads can be considered an excellent basis for many light, healthy and at the same time tasty dishes.

Vinaigrette is one of the easiest to prepare, healthy and delicious dishes, which, moreover, is quite affordable, because for…

Salads made from vegetables are invariably popular with professional chefs and ordinary housewives. All of us know that any vegetable...

The benefits of salads for weight loss

Any nutritionist will tell you that anyone who wants to reduce their weight noticeably and for a long time needs to start eating healthy. And a healthy diet necessarily includes the oldest dish of world cuisine - salad. Of course, preference should be given to vegetable salads with low calorie content.

When losing weight, a vegetable salad performs several functions at once - it satisfies the feeling of hunger and fills the stomach, nourishes the body with useful microelements and vitamins, and also serves as a kind of “broom” - it cleanses the intestines and improves metabolism. As with everything, you need to approach the preparation of salads wisely and lovingly.

In spring, summer and autumn, it is advisable to choose vegetables for salad at the market, and not in the supermarket. In winter, it is better to “click” on sauerkraut with onions - a rich storehouse. Season with vegetable oil and you can safely eat a fairly large portion. Neither excess weight nor colds will bother you.

The most of the most

If we talk strictly about calorie content, then the most-low-calorie and an easy-to-prepare fresh salad is lettuce salad. Season the chopped lettuce leaves with a sauce made from vegetable oil and vinegar, mixed in equal proportions. Chopped dill will complete the picture. The calorie content per 100 grams of this salad is only 12 kcal!

But in order to eat this salad often, you need to really love greens or have great willpower. Low-calorie salads include all salads made from non-starchy green vegetables - spinach, celery, cucumbers, radishes, cabbage. The more traditional and beloved salad of cucumbers and tomatoes is also low-calorie (if seasoned with vegetable oil, then 100 grams 46 kcal). Read more about cucumber and tomato salad in a separate article.

Vinaigrette, popular in the autumn-winter period, can be called a medium-calorie salad. Yes, the simplest one vinaigrette without beans will amount to 131 kcal per 100 grams. look in the article about this multi-variant salad.

High-calorie salads include salads with a large number of ingredients, with vegetables containing starch, with meat, seasoned with mayonnaise or even fattier dressings. I wonder what Caesar salad", which many consider dietary, thanks to the dressing it has 500 kcal per 100 grams. It is also important that the chicken in the salad is not very fatty.

"Olivie", which is guilty of being high in calories, will only give you 284 kcal. If you replace boiled sausage with chicken breast, then only 234 kcal. Another symbol of the holiday is salad. “Herring under a fur coat” – 193 kcal per 100 grams. Another thing is that here you need to know when to stop and even on a holiday not to eat these mayonnaise salads in bowls.

Obviously, vegetable salads should be on our menu every day. But with the onset of autumn coolness and winter cold, the body objectively requires something more nutritious. And then we recommend adding meat to salads - primarily chicken. Boiled chicken breast is a great and substantial addition to a green salad base like arugula and celery.

With low-fat yogurt, the calorie content of such a salad will not exceed 83 kcal per 100 grams. If desired, you can replace the chicken with beef. Beef salad with vegetables will also be low in calories ( 113 kcal per 100 grams) and very useful. If your husband said to a vegetable salad - eat it yourself, then the whole family will be happy to eat such a nutritious salad with you for dinner.

All seafood is fantastically low in calories. If you love, know how to choose and cook, feel free to add squid, shrimp, and mussels to vegetable salads. The calorie content of such a dietary dish will not exceed 90-100 kcal per 100 grams. And, of course, from time to time you can pamper yourself and your loved ones with salads with fish - boiled, smoked, salted.

These salads cannot be called low-calorie or dietary, but they are very nutritious and rich in fatty amino acids necessary for the body. For example, red fish salad– lightly salted salmon – with potatoes and cucumber 254 kcal per 100 grams. But we recommend not using chips and croutons in salads at all. These products not only add extra calories to the salad, they are a fly in the ointment that spoils the usefulness of other ingredients.

Calorie table for salads