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Five suggestions for fresh cucumber meals
Table of Contents
1. The nutritional value of zucchini
Zucchini is a vegetable that is mainly composed of water and contains a small amount of kilocalories (around 17 kcal/100 g). Therefore, it is a suitable choice for individuals who want to reduce their weight or decrease their body fat percentage. Including zucchini in a reduction diet is worth considering. Zucchini is made up of carbohydrates and proteins. The amount of fat is minimal (around 0.1 g). Zucchini, like many other vegetables, is a source of dietary fiber. Providing it in an adequate amount in the diet helps to maintain the proper functioning of the digestive system. Zucchini is rich in vitamins and minerals such as potassium, calcium, and magnesium. It also contains vitamin A, C, and niacin.2. Meals featuring zucchini
Zucchini makes an excellent addition to meals and can also be the main ingredient. Below are some suggestions for using this vegetable in the kitchen.3. Stuffed zucchini
Preparation time: 60 minutes. Ingredients (per serving): - zucchini - piece (300 g), - olive oil - teaspoon (5 g), - onion - slice (20 g), - ground turkey meat - serving (150 g), - canned tomatoes - 1/2 cup (120 g), - mozzarella cheese - 1/2 piece (60 g), - salt - pinch (0.2 g), - pepper - pinch (0.2 g), - oregano - 1/2 teaspoon (2 g). Preparation: 1. Wash the zucchini thoroughly, cut it in half lengthwise, and remove the center. 2. Heat the olive oil in a pan and sauté the finely chopped onion. Then add the ground meat and cook for about 10 minutes. 3. Add the canned tomatoes, zucchini flesh, and seasonings. Stir and simmer for 5 minutes. Place the prepared filling in the center of the zucchini. 4. Bake in the oven for 20 minutes at 180°C. 5. After this time, place slices of mozzarella on top of the zucchini and bake for another 5-7 minutes. Nutritional value (per serving): - energy: 466 kcal, - protein: 46.8 g, - fat: 23.9 g, - carbohydrates: 16.8 g.4. Baked plates of cucumber
Preparation time: 45 minutes Ingredients (per 1 serving): cucumber piece (300 g), carrots piece (45 g), orange flour 2 teaspoons (30 g), eggs piece (50 g), onion plaster (20 g), salt pinch (0.2 g), pepper pinch (0.2g). Preparation: 1. Wash the cucumber thoroughly and grate it on a grater with medium holes. Salt it and let it stand for 15 minutes. 2. In the meantime, grate the carrots on a grater and cut the onion into small cubes. Mix with the remaining ingredients. 3. Squeeze out excess water from the cucumber and add it to the remaining ingredients. Mix thoroughly. 4. Line a baking sheet with baking paper. 5. Spread the mixture on the baking sheet and form small plates. 6. Bake in the oven at 180°C for 15-20 minutes. Nutritional value (per serving): energy: 241 kcal, protein: 14.8 g, fat: 5.9 g, carbohydrates: 32.9 g.5. Sweet oatmeal with chocolate and zucchini
Preparation time: 20 minutes Ingredients (per 1 serving): oatmeal – 4 teaspoons (40 g), milk – 3⁄4 cups (180 g) cocoa – 1 teaspoon (5 g), zucchini – 1⁄2 pieces (150 g), raspberries – a handful (70 g), nuts butter – 1 teaspoon (10 g), erythritol – 1 teaspoon (5 g). Preparation: 1. Heat the milk with erythritol in a pot until it boils. 2. Add the oatmeal and cook for 3 minutes. 3. Wash and grate the zucchini on a grater with medium-sized holes, add it to the oatmeal and cook for 5 minutes. 4. Transfer the cooked oatmeal to a plate and serve with raspberries and nuts butter. Nutritional value (1 serving): – energy: 347 kcal, – protein: 15.5 g, – fats: 10.7 g, – carbohydrates: 50.1 g.6. Zucchini salad with goat cheese
The preparation time is 15 minutes. Ingredients (per 1 serving): zucchini - 1/2 piece (150 g), arugula - a handful (20 g), goat cheese - a portion (40 g), sunflower seeds - 1 teaspoon (10 g), olive oil - 1 tablespoon (10 g), lemon juice - 10 g. Preparation: 1. The zucchini should be washed thoroughly and cut into thin slices. 2. Put arugula, sliced zucchini, and sliced goat cheese in a large bowl. 3. Mix olive oil with lemon juice and pour over the salad. Add sunflower seeds at the end. Nutritional value (1 serving): energy - 327 kcal, protein - 14.2 g, fat - 26.6 g, carbohydrates - 7.5 g.7. Ciabatta bread with grilled zucchini and feta cheese
Preparation time: 15 minutes. Ingredients (per 1 serving): – zucchini – 1⁄2 piece (150 g), – ciabatta bread – piece (90 g), – feta cheese – 2 patches (40 g), – cocktail tomatoes – 1⁄2 piece (50 g), – parsley – 1 tbsp (5 g), – olive oil – 1 tbsp (10 g), – lemon juice – 1 tbsp (6 g). Preparation: 1. Wash the zucchini and cut it lengthwise into strips. 2. Then, coat it with olive oil and lemon juice and grill it on the pan for about 2–3 minutes per side. 3. Cut the ciabatta bread in half and place the grilled zucchini on both halves. 4. Crumble the feta cheese and cut the tomatoes in half, then place them on the bread. 5. Sprinkle chopped parsley over the entire portion. Nutritional value (1 serving): – energy: 302 kcal, – protein: 11.9 g, – fat: 17.1 g, – carbohydrates: 24.6 g.
