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Best Healthy Vegetable Recipes For
Fitness And Weight Loss

Best Healthy Vegetable Recipes For Fitness And Weight Loss

Medley of Roasted Vegetables

Veggies are an important part of my dinner table. I love having them in any way, raw or cooked because they are so full of nutrients. This recipe of healthy Roasted Vegetables is ridiculously easy to make and yet so delishousious. I usually make these veggies whenever I am in a fix as to what to be served during dinner as a side dish.

There are no specific ingredient rules, just use whatever veggies you prefer. The balsamic vinegar can be replaced by a fresh drizzle of lemon or even some soy sauce. The choice is entirely yours. Serve it with your favorite main course, brown rice or just on a bed of quinoa, it will be as good anyway.

Ingredients

  • 1/2 small butternut squash, cubed

  • 1 red bell peppers, seeded and diced

  • 1/2 sweet potato, peeled and cubed

  • 1-1/2 potatoes, cubed

  • 1/2 red onion, quartered

  • 1-1/2 tsp chopped fresh thyme

  • 1 tbsp chopped fresh rosemary

  • 2 tbsp olive oil

  • 1 tbsp balsamic vinegar

  • Salt & black pepper

Method

1. Preheat oven to 475 degrees F (245 degrees C).

2. In a large bowl, combine the squash, red bell peppers, sweet potato, and the potatoes. Separate the red onion quarters into pieces, and add them to the mixture.

3. In a small bowl, stir together thyme, rosemary, olive oil, vinegar, salt, and pepper. Toss with vegetables until they are coated. Spread evenly on a large roasting pan.

4. Roast for 35 to 40 minutes in the preheated oven, stirring every 10 minutes, or until vegetables are cooked through and browned.

Nutritional Info

  • Serves 6

  • Nutritional value per serve: Calories – 125,

  • Fat – 4.5,

  • Carbs – 20,

  • Protein – 2.

Hot & Spicy Stir-Fried Tofu with Mushroom

Nowadays there is an increasing demand for tofu. Normally it is considered as a healthier replacement of regular cottage cheese, but there is more to know about this super soybean product. The tofu was originated in China and has a wet texture and is smooth, soft, and spongy.

Not only the soybean product is full of calcium, iron, magnesium, vitamin E, and is cholesterol-free, but it is extremely low on fat and calories too. Today, we planned to make a dish with tofu as the key ingredient. The dish is not only packed with healthy nutrients but is extremely tasty as well. Try it out now –

Ingredients

  • Diced firm tofu – 12 oz

  • Chopped scallion – 3/4 cup

  • Minced fresh ginger – 1 tbsp

  • Dried shiitake Mushrooms – 4

  • Sliced sauteed onion – 1/2 cup

  • Dried arame or hijiki (optional) – 1 tbsp

  • Soy sauce – 2 tbsp

  • Rice wine – 2 tbsp

  • Red chili flakes – A pinch

  • Chopped green chili – 1

  • Salt & white pepper – As per taste

Method

1. Soak dried shiitake mushrooms in 1/2 cup water until soft. Slice, removing the stem. Retain mushroom soaking water.

2. Place tofu on paper towels to drain some of the moisture while you prepare the other ingredients.

3. Rinse and soak sea vegetables in warm water while preparing the rest of the ingredients. Squeeze out excess water before adding.

4. Add the mushroom water to a skillet and bring to a boil. Add ginger, sea vegetables, mushrooms, scallion, wine, and tofu, and simmer for 10 minutes.

5. Add soy sauce, sauteed onions, red pepper flakes, salt, and pepper. Simmer for about 5 minutes & serve.

Nutritional info

  • Serves – 4

  • Serving size – 3/4 cup,

  • Calories per serving 110kcal,

  • Fat 3g,

  • Fiber 2g,

  • Sugar 2g,

  • Protein 8g,

  • Sodium 300mg,

  • Potassium 120mg,

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