Remedies of 5 Ideal Cruciferous Vegetables that Helps to Lose Weight!

Cruciferous vegetables are low in calories, diuretic and rich in vitamins and minerals, so they provide multiple benefits to our body while purifying us. Cruciferous vegetables are rich in protein, very nutritious and depurative, and low in energy densities. The best thing is that they have great satiating power due to their high fiber content. 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.

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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.

Cruciferous Vegetables

1. Watercress

The watercress is a plant with a high percentage of vitamins; minerals and fiber that help remove excess fat. It has diuretic effects so it helps to discard excess fluid and cleanses the body through increased 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:

Watercress Water

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

  • First, 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 has little sodium and plenty of 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 is easily adapted 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 tablespoons 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

  • First, mace the salmon with a tablespoon of olive oil, half of the rosemary and salt to taste for twenty minutes.
  • Fry the onion until it becomes transparent.
  • Next, 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.
  • Then, sauté the salmon without adding more oil.
  • Finally, serve salmon decorated with raisins, broccoli and onions.

3. Brussels Sprouts

We know that not everyone is used to eating 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 not to 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

  • First, in a pan put the butter to melt.
  • When the butter is liquid, add the cabbages and sauté.
  • Then, 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 because it is low in calories. Its high content of water and fiber helps to regulate intestinal transit and is satiating. It contains vitamins B, C, E, iron, folic acid and allicin , so  it 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)
  • Egg
  • One cup of flour (120 g)
  • 1 teaspoon yeast (5 g)
  • Garlic powder (to taste)
  • 1 teaspoon fresh dry parsley (5 g)
  • Salt and pepper (to taste)
  • ½ cup of milk (125 ml)

Preparation

  • Cook the cauliflower so that it is al dente and cut into pieces.
  • Then, mix in a bowl the beaten egg, flour, salt, garlic, parsley, pepper and yeast.
  • Next, 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.
  • Finally, serve the pancakes accompanied by vegetables.

5. Cabbage

Cabbage Water

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

  • First, 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.
  • Then, add salt and pepper to taste.
  • Finally, cook over low heat for 30 minutes until you achieve the consistency you want.

What do you think about including these cruciferous vegetables in your diet? Including some of these vegetables and recipes in your diet, you will make your diet healthier. Do not hesitate!

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