5 Vegetable and delicious recipes. Healthy Dinner #7

5 Vegetable and delicious recipes. Healthy Dinner #7

Vegetable products are recommended to be added to the diet for everyone who monitors their own health. They are valued for their taste and nutritional characteristics. 5 Vegetable and delicious recipes.

When choosing vegetables for your daily menu, try to buy seasonal and local products.

On the other hand, frozen vegetables are also a welcome product in proper nutrition. As such, deep freezing does not reduce the number of vitamins and minerals. Among the practical advantages is the ease of preparation and ease of storage.

#1. Spinach and cheese balls, fried in oil. 5 Vegetable and delicious recipes.

The taste is very pleasant and the spinach balls look beautiful. This snack turns out to be original and incredibly delicious.


Number of servings: 4
Fresh spinach 16.23 oz
Melted or vegetable oil 1 tablespoon
Grated fresh ginger 1 teaspoon
Dried hot pepper, crumbled 1 pod

Turmeric 1/2 teaspoon
Ground coriander 1/2 teaspoon

Spinach and cheese balls, fried in oil
Spinach and cheese balls, fried in oil pixabay


Cooking time: 40 min

Paneer pressed and finely chopped 7.0 oz (soft cheese can be used)
Salt 2 teaspoons
Chickpea flour (or flour from ordinary peas) 10.58 oz
Vegetable oil for deep frying 4 tablespoons

Wash the spinach thoroughly, cut off the large stems, then dip the leaves in boiling water so that they go limp. Flip the leaves into a colander, squeeze out the water and chop them finely.

Take a medium-sized saucepan, heat gi or vegetable oil in it, fry ginger and pepper, and then ground spices. Add the paneer and fry for one minute, stirring. Put spinach and salt in a saucepan and mix well again. Transfer the mixture to a cutting board, add chickpea flour and knead well.

Divide the mixture into medium balls, immerse them in hot oil and fry until the sweaters turn light brown. Then flip it into a colander to make the oil glass.

#2. Vegetable pie

A universal recipe for vegetable pie, you can use absolutely any vegetables you find in your refrigerator.

Ingredients for 4 servings:

Butter 2 teaspoons
Large onion, chopped 1 pc
Salt 1 teaspoon
Pepper 1/2 teaspoon
Chopped vegetables (tomatoes, zucchini, spinach, cabbage, etc.) 4 cups
Milk 1 cup
Eggs 8 pieces
Grated cheddar cheese (or any other) 1 cup

Vegetable pie
Vegetable pie pixabay


Cooking time: 60 minutes

Preheat the oven to 392 F. Melt the butter in a frying pan, and fry the onion, adding salt and pepper, until golden brown.

Take a baking dish, and put the onion on the bottom. Spread the vegetables on top of the onion.

In a bowl, break the eggs, and mix them with milk, cheese, salt, and pepper. Pour the resulting mixture onto the pie, it should spread through the vegetables inside.

Put the form to bake in a preheated oven for 45-60 minutes. As soon as the pie is covered with a brownish crust, it is ready. Pull out and let cool for 20 minutes.

#3. Cauliflower with peanut butter. 5 Vegetable and delicious recipes.

This recipe is not only healthy and tasty but also does not require large material costs. You can use substandard remnants of nuts.

Ingredients for 4 servings:

Lemon juice 3 tablespoons
Cauliflower 1 head
Peanuts 3.53 oz
Parsley ½ bunch
Butter 7.0 oz
Bread crumbs 3 tablespoons
Pepper and salt to taste

salad pixabay


Cooking time: 15 minutes

Put a saucepan containing a significant amount of water on the fire, add salt, and add lemon juice. Peel the cauliflower, and divide it into inflorescences. Cook in boiling water for 7 minutes, without letting it boil. Finely chop the peanuts and parsley.

Stir continuously, fry peanuts and bread crumbs in butter for 5 minutes. Season with salt and pepper, and add parsley.

Let the cauliflower dry well. Put it on a heated plate and pour peanut butter. For piquancy, you can season peanut butter with ground curry spice.

#4. Asparagus in sour cream with paprika

Asparagus is a herbaceous plant with scaly leaves. Young underground shoots are used for food. They come in white or light green. Not to be confused with Korean asparagus, which is made from soy milk.

Ingredients for 8 servings:

Asparagus 35.24 oz
Sour cream 1 cup
Ground paprika 2 teaspoons
Vegetable oil 2 tablespoons
Grated white breadcrumbs 3 tablespoons
Sugar 2 teaspoons

Asparagus in sour cream with paprika
Asparagus in sour cream with paprika pixabay


Cooking time: 15 minutes

Boil the peeled asparagus in salted water, to which you need to add sugar. Grease a fireproof dish with oil, pour half the sour cream into it, and add half the breadcrumbs fried in oil until golden brown.

Put asparagus on a dish, sprinkle it with the remaining sour cream and sprinkle with the remaining breadcrumbs and paprika. Then put it in a very hot oven so that the breadcrumbs are browned.
The dish is ready.

#5. Broccoli and cheese muffins

Muffins are strongly associated with something sweet, but we propose to break the stereotype. Italian seasonings will fill the dish with an alluring aroma.

Ingredients for 8 servings:

Pasta in the form of tubes 2 cups
Plain yogurt 1 \ 2 cups
Almond milk 1 \2 cups
Mozzarella 4 tablespoons
Egg 2 pieces
Boiled broccoli inflorescences 3 cups
Chopped onion 3 tablespoons
Mustard 1 tablespoon

Black pepper to taste
Garlic powder 1 teaspoon
Italian seasonings 1 teaspoon
For gravy:

Olive oil 2 tablespoons

Crackers 1 cup
Italian seasoning 1/2 teaspoon
Salt to taste
Pepper to taste

Broccoli and cheese muffins
Broccoli and cheese muffins pixabay


Cooking time: 30 minutes

Preheat the oven to 356 F. Cook the pasta according to the instructions in salted boiling water until it is not fully cooked. Together with the pasta, you can also cook broccoli here until soft.

Drain the water, and add the pasta to a large bowl with yogurt and cheese so that the latter melts.

In a separate small bowl, mix the egg substitute, and add to the pasta. Pour in the milk, and stir. Season with salt, pepper, garlic powder, onion, and Italian seasonings, and continue to stir. Add mustard and broccoli, and mash well.

Distribute the mass into 15 muffin molds, which are pre-oiled.
To make the gravy, mix olive oil, crackers, and seasonings in a small bowl. Stir until sandy consistency. Spread evenly over each muffin. Bake in the oven for 20 minutes. Let cool before serving. Bon Appetit!

Elena runs a private practice as a nutrition coach in the USA and many countries around the world. https://elenasunshinemagazine.com/services/

I suggest:

Evaluate current meal plans and give general recommendations.

Individual consultations.

Making individual meal plans.

Recommend gradual dietary changes and consistent dietary practice.

Discuss the importance of balanced macronutrient intake.

To offer recommendations on eating behavior.

Promote the calorie recommendations set out by the U.S. Department of Agriculture, MyPlate, the Eatwell Guide in the United Kingdom, or other acceptable organizations.