5 ideal cruciferous vegetables to lose weight

Cruciferous vegetables are rich in protein, very nutritious and depurative, and low in energy densities. The best is that they have great satiating power because of their high content of fiber . All this makes them perfect for losing weight.

We have chosen the cruciferous vegetables with the greatest contributions to your diet. To help you follow a healthy diet we also recommend some recipes.

You will discover that it is not so complicated to include them in your day to day and you can do it in a delicious way.

1. Watercress

5 ideal cruciferous vegetables to lose weight

He watercress It is a vegetable with a high percentage of vitamins, minerals and fiber that help eliminate excess fat.

It has diuretic effects so helps to dispose of surplus liquids and purifies the body through the increase of intestinal motility.

We recommend you to include a cup of watercress (55 g), at least once a week. If you do not like its flavor or you are not used to it, try using it in your shakes or fresh waters.

The simplest is the following recipe:

Water cress

This water is perfect to cool off with a different touch. You can add a little mint if you want a more pleasant taste.

Ingredients

  • 1 tablespoon of washed and disinfected watercress (15 g)
  • 1 glass of water (200 ml)

Preparation

  • Mace the watercress in the water all night.
  • In the morning, strain the water and drink.
  • Repeat this procedure for a month to detoxify your body continuously.

2. Broccoli

The second of the cruciferous vegetables It has little sodium and abundant fiber . It is recommended to lose weight, since it provides very few calories (only 25 per cup) and, in addition, it has a high nutritional content.

Its flavor adapts easily to other foods, so it is easy to incorporate it into recipes.

Salmon with cooked broccoli

Take advantage of the following recipe to provide protein, vitamins and minerals of excellent quality.

Ingredients

  • 1 medium piece of Salmon
  • 2 tablespoon of olive oil (30 g)
  • 1 spoonful of chopped rosemary or dried basil (15 g)
  • Salt to taste
  • ¼ medium onion cut into julienne
  • Three spoonfuls of raisins (45 g)
  • 1 cup of broccoli saplings (200 g)
  • ½ cup of water (125 ml)

Preparation

  • Macera the Salmon with a spoonful of olive oil, half of rosemary and salt to taste for twenty minutes.
  • Fry the onion until it becomes transparent.
  • Add the raisins and the remaining rosemary.
  • Move gently over medium heat until golden brown.
  • On the other hand, cook the broccoli in boiling water.
  • Stir-fry the salmon without adding more oil.
  • Serve salmon decorated with raisins, broccoli and onions.

3. Brussels sprouts

5 ideal cruciferous vegetables to lose weight

We know that not everyone is used to consuming Brussels sprouts . However, you should know that they are rich in vitamins and minerals.

As for its cooking, the key when preparing these cruciferous vegetables is Do not cook them too long to avoid the bitter taste.

Butter Brussels sprouts

Ingredients

  • ½ cup of Brussels sprouts, washed and disinfected (27 g)
  • 1 tablespoon of butter (20 g)
  • Salt and pepper to taste)

Preparation

  • In a pan put to melt the butter.
  • When the butter is liquid, add the cabbages and sauté.
  • Add salt and pepper to taste.

You can serve these cabbages with a lean protein and a portion of carbohydrates (brown rice or whole wheat pasta).

4. Cauliflower

The following cruciferous vegetables allow you to lose weight by being low in calories. Its high water and fiber content helps to regulate intestinal transit and is satiating .

It contains vitamins B, C, E, iron, folic acid and Allicin , for the that reduces heart disease.

Cauliflower pancakes

These pancakes are delicious and very simple to prepare. They are perfect for children, who usually refuse cauliflower, eat it without problems.

Ingredients

  • 1 cup of cauliflower (100 g)
  • 1 egg
  • 1 cup flour (120 g)
  • 1 teaspoon yeast (5 g)
  • Garlic powder (to taste)
  • 1 teaspoon fresh dry parsley (5 g)
  • Salt and p imitate (to taste)
  • ½ cup of milk (125 ml)

Preparation

  • Cook the cauliflower so that it is al dente and cut into pieces.
  • Mix in a bowl the beaten egg, the flour, the salt, the garlic, the parsley, the pepper and the yeast.
  • Add the milk little by little to form a thick dough and add the chopped cauliflower.
  • Let stand at least 30 minutes for the yeast to get wet.
  • Take the dough in small balls and crush them.
  • Stir fry pancakes on both sides in hot oil until golden brown.
  • Serve the pancakes accompanied by vegetables.

5. Cabbage

5 ideal cruciferous vegetables to lose weight

Cabbage is a cruciferous vegetable that contains a good supply of vitamins C and K, folic acid, potassium and magnesium. Your intake of carbohydrates is low , so you can eat as much as you want.

Cabbage Soup

It is a hypocaloric soup that provides only 800 calories a day. This recipe reaches the whole family and is very nutritious.

Ingredients

  • 1 medium cabbage
  • 6 large onions
  • 2 green peppers
  • 6 tomatoes
  • 5 branches of celery
  • Salt and pepper to taste)

Preparation

  • Wash, disinfect and chop the vegetables into pieces that are easy to handle.
  • In a saucepan, add enough water to cover the vegetables and cook for 10 minutes.
  • Add salt and pepper to taste.
  • Let it cook over low heat for 30 minutes until you reach the consistency you want.

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