PP zucchini recipes – 15 dietary dishes for every day

Zucchini is a common vegetable in the vastness of our homeland. It is popular due to the presence of many useful properties. When losing weight, zucchini baked in the oven is most often used. There are many dietary recipes that can satisfy even the pickiest people.

Zucchini casserole with minced chicken and rice

The first recipe in today's selection is a low-calorie casserole based on zucchini and minced chicken. It is equally good hot or cold. This is an excellent dish for those who are watching their weight and trying to get in shape.

KBJU per 100 g: 101/9/4/7.

Ingredients:

• Minced chicken – 500 g.
• Boiled brown rice – 180 g.
• Young zucchini – 700 g.
• Chicken eggs – 2 pcs.
• Hard cheese – 70 g.
• Onions – 1 pc.
• A clove of garlic.
• Salt, spices.

Preparation:

1. Three zucchini on a coarse grater. Add half a tablespoon of salt and squeeze out the juice.
2. Add chicken eggs, chopped onions, and a clove of garlic through a press. Followed by half-boiled brown rice, minced chicken and onions. Mix well, add salt and pepper to taste.
3. Place the resulting mass in a baking dish. Distribute and level the surface with a spoon.
4. Grind the hard cheese on a fine grater, then sprinkle it on the future casserole.
5. Place the casserole dish in the oven, preheated to 180 degrees, for 45–50 minutes.

Frittata

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Italian omelette can be made from anything. Including zucchini.

Ingredients

• 1 medium zucchini;
• 1 bell pepper;
• 1 onion;
• 1 bunch of greens;
• 2 tablespoons olive oil;
• salt and ground black pepper - to taste;
• 4 eggs;
• ½ glass of milk.

Preparation

Cut the zucchini, peeled and seeded, into thin strips. Do the same with pepper. Cut the onion into small cubes. Chop the greens.

Fry the onion in olive oil. When it becomes soft, add zucchini to it, salt and pepper. Cover the pan with a lid and fry for another 2-3 minutes.

At this time, beat the eggs with milk. Add herbs and pepper to them. Pour the resulting mixture over the zucchini.

You can finish frying the omelette over low heat in a frying pan, or you can put it in the oven for 15–20 minutes. Only in this case should the dishes be fireproof.

Zucchini pasta with chicken in creamy sauce

An unusual zucchini pasta with creamy cheese sauce that will definitely surprise you. The zucchini in this recipe is simply transformed, it turns out very creamy and tender. Also, instead of zucchini, you can use zucchini, pumpkin, cucumbers - in general, any vegetables with a neutral taste.

KBJU per 100 g: 63/8/1/3.

Ingredients:

• Zucchini – 550 g.
• Chicken fillet – 300 g.
• Diet cheese – 50 g.
• Cream 10% – 50 ml.
• Spices to taste.
• Salt – ½ tsp.

Preparation:

1. Cut the chicken breast fillet into arbitrary pieces. Grate low fat cheese.
2. Using a vegetable peeler, chop the zucchini into thin slices, leaving the soft part. You can also use a Korean carrot grater.
3. Fry the chicken pieces with the addition of spices in a dry non-stick frying pan for 5-6 minutes.
4. Next, add the zucchini noodles to the pan, stir, and simmer for 1-2 minutes.
5. Add grated cheese, pour in cream, simmer under the lid for a couple more minutes. It is important here that the zucchini remains a little crunchy in the finished dish.

Zucchini: benefits, cooking features

Zucchini is a type of pumpkin. The young fruits are called zucchini, a diminutive derivative of the Italian word “zucca” - “pumpkin”. Zucchini first appeared in Central America 5 thousand years ago. In Russia, the vegetable became known only in the 19th century. Since then it has taken a well-deserved place in the system of proper nutrition.

Differs in a set of characteristic features:

• 95% consists of water, which explains its dietary properties;
• neutral taste and aroma, thanks to which the vegetable is combined with many foods;
• hypoallergenic. That is why zucchini is one of the first products in everyone’s life after mother’s milk or formula;
• rich content of vitamins A, B1, B2, C, PP;
• a large number of useful substances: K, Ca, Mg, Zn, Cu, Mn, Fe, S, P, Na;
• The dietary fiber and fiber included in the composition help to activate metabolic processes.

Zucchini is famous for having an impressive list of beneficial properties. Improve the functioning of the gastrointestinal tract, normalize digestive processes. Helps cleanse the body of waste and toxins. Reduces cholesterol levels. After regular consumption of zucchini, sleep improves and the body tone increases.

When losing weight, zucchini is indispensable due to its low calorie content. After consumption, the feeling of fullness remains for a long time. In addition to the diuretic and fat-burning effect, zucchini has a restorative effect on the entire body, filling it with strength and energy. This is especially necessary when following strict diets.

There are many recipes for cooking, as well as cooking methods. However, to create dietary dishes from zucchini, culinary experts suggest using baking. This will allow you to retain maximum beneficial properties.

Zucchini lasagna with minced meat and sour cream – PP recipe

Juicy, tasty zucchini lasagna will appeal even to those who do not adhere to the principles of proper nutrition. It is prepared without dough, only from vegetables and minced chicken. The dish is hearty, low in calories, and can even be eaten for dinner.

KBJU per 100 g: 79/7/5/3.

Ingredients:

• Low-fat minced meat – 400 g.
• Zucchini – 500 g.
• Tomatoes – 250 g.
• Sour cream – 10% – 150 g.
• Hard cheese – 40 g.
• Garlic – 2-3 cloves.
• Salt, seasonings.

Preparation:

1. Simmer the minced chicken breasts (I used them twisted with garlic and onions) under a lid over low heat for 5-7 minutes, without greasing the pan with anything. After time, add salt, pepper, finely chopped tomatoes. Simmer for another 10 minutes. Then transfer the minced meat into a bowl and let it cool completely.
2. Prepare the sauce: squeeze a couple of cloves of garlic into low-fat sour cream or yogurt and mix well. You can also add your favorite seasonings, herbs or adjika if you wish.
3. Cheese with reduced fat content three on a fine grater. We cut the zucchini into long slices approximately 5–6 mm thick.
4. Place the zucchini slices in a baking dish, overlapping each other. Add a little salt and brush with sour cream sauce. Next, distribute the minced meat filling. Then the plates again and repeat the previous steps, gradually filling the form. Coat the top of the lasagna with sauce and sprinkle with grated cheese.
5. Cook lasagna in the oven at 180 degrees for about 40 minutes. Then turn off the oven and leave for another 10 minutes.

Zucchini-rice porridge

Ingredients:

• small zucchini - 1 pc.;
• wild mushrooms - 200 g;
• rice - 0.5 tbsp;
• milk 1.5% - 1 tbsp.;
• large carrots - 1 pc.;
• greens - a small bunch;
• salt - three pinches.

How to cook:

1. Pour hot water over washed rice. Set aside.
2. Wash the zucchini and cut into small pieces.
3. Grate the washed and peeled carrots on a coarse grater.
4. Fry the mushrooms in a frying pan without oil until cooked.
5. Chop the washed greens.
6. Mix vegetables with mushrooms and herbs. Add salt.
7. Place half of the ingredients into the pan.
8. Drain the water from the rice and sprinkle it over the vegetables.
9. Place the remaining half of the vegetable mixture on top.
10. Pour hot water over everything, bring to a boil, reduce heat and simmer for about 10 minutes.
11. After the time has passed, pour in the milk and bring to a boil over medium heat. Then reduce the gas and cook under a closed lid until cooked.

Julienne in zucchini with mushrooms and cheese

A beautiful, healthy dish that is not embarrassing to serve even on a festive table. It’s best to serve this mushroom julienne in zucchini while it’s piping hot, while the filling is juicy and the cheese is stretchy appetizingly. It’s very tasty, so my advice to you is to cook more at once.

KBJU per 100 g: 66/4/3/5.

Ingredients:

• Zucchini – 450 g.
• Onions – 70 g.
• Champignons – 150 g.
• Hard cheese – 80 g.
• Natural yogurt – 150 g.
• Oatmeal flour – 1 tsp.
• Olive oil.
• Salt, spices.

Preparation:

1. Cut the zucchini into rings 5–6 cm thick. Using a teaspoon, remove some of the pulp from them, be sure to leave a thin bottom.
2. Place the zucchini cups in a heat-resistant form and bake them in the oven for 10 minutes at 180 degrees.
3. Very finely chop a small head of onion. Fry in a drop of olive oil. When the onion becomes soft, add the chopped champignons. Add a little salt so that the mushrooms release their juice.
4. When the mushrooms are ready, add oatmeal or spelled flour. Stir, then pour in natural yogurt. Add ground black pepper and a pinch of nutmeg to taste. Cook the mixture over low heat for about 2 minutes.
5. Fill the zucchini cocotte bowls with mushroom filling. Sprinkle grated cheese on top. Return to the oven for another 10 minutes.

Swiss style raw zucchini salad

A tasty and healthy salad, rich in vitamins.

Ingredients:

• red chili pepper (hot) – pod
• young fresh zucchini – 1 pc.
• fresh large lemon
• olive or grape oil - 2 tbsp. spoons
• greens (parsley, basil, mint) - at your discretion
• black pepper - to your taste
• ajinomoto – 2 pinches

Preparation:

1. Cut a young zucchini, preferably firm, into thin long slices.
2. Sprinkle lemon zest, chopped through a grater, on top.
3. Pour vegetable oil according to the recipe and freshly squeezed lemon juice into a small bowl, add chopped chili pepper. Stir well.
4. Pour the resulting sauce over the zucchini, add ajinomoto and pepper to your taste. Let it brew for about 10 minutes. Strain off the juice that has separated, and transfer the finished salad to the dish in which you will serve it.

You can cut the zucchini with a potato peeler. If you are using an older zucchini, do not peel the middle, just throw it away.

Salad with fresh zucchini, radishes and grapefruit

This light, vitamin-packed zucchini salad is juicy, piquant and aromatic. It fully saturates the body with essential vitamins and microelements, since the dish is eaten fresh immediately after preparation.

KBJU per 100 g: 42/1/2/5.

Ingredients:

• Young zucchini – 190 g.
• Radish – 60 g.
• Carrots – 60 g.
• Iceberg lettuce – 100 g.
• Red onion – 25 g.
• Grapefruit – 100 g.
• Parsley.
• Vegetable oil – 1 tbsp. l.
• Dijon mustard – 1 tsp.
• Salt.

Preparation:

1. Finely tear iceberg lettuce leaves with your hands and place in a salad bowl. By the way, you can use any lettuce leaves of your choice for the base.
2. Grate young zucchini and carrots into long noodles using a Korean carrot grater. We do not use the middle of the zucchini (where the seeds are).
3. Cut the radishes into small cubes. Cut the red sweet onion into quarter rings.
4. Carefully cut out the pulp of half a grapefruit with a knife. Chop the parsley.
5. Let's prepare the dressing. Squeeze the juice from the part of the grapefruit where the partitions remain. Add olive oil, Dijon mustard, and a pinch of salt to the grapefruit juice.
6. Pour the dressing into the salad and mix the ingredients well. The salad can be served immediately or set in the refrigerator for one hour.

How to serve and store

Can be served immediately or chilled. Or you can use the same blender to puree stewed zucchini, then the consistency will be like traditional caviar. But this is how you like it, I like stewed zucchini pieces.

When hot, it goes perfectly with boiled eggs or an omelet. In cold - with any pp-bread.

Keeps in the refrigerator for 2-3 days (don't forget to cover).

The only drawback is that you can’t stock up on such caviar for the winter; unfortunately, the recipe is not suitable for preparations.

PP pancakes made from zucchini and minced chicken in the oven

Zucchini pancakes baked in the oven turn out juicy and tender. The recipe is dietary, prepared without flour or butter. A sauce based on Greek yogurt and dill is suitable as a sauce for these pancakes.

KBJU per 100 g: 90/7/3/6.

Ingredients:

• Zucchini – 400 g.
• Minced chicken – 120 g.
• Eggs – 1 pc.
• Oat bran – 1.5 tbsp. l.
• Salt, spices.

Preparation:

1. Cut the zucchini into small pieces. Place the slices into a blender bowl and grind until finely crumbled.
2. Add minced chicken, eggs, and oat bran to the squash crumbs. Add salt, your favorite spices, I took thyme, dried onions, dried garlic. We bring everything to homogeneity.
3. Leave the resulting mass for 10 minutes so that the bran has time to swell.
4. Cover the baking sheet with a silicone mat. Using a tablespoon, spread the pancakes.
5. Bake in an oven preheated to 180 degrees for 30–35 minutes. Serve the finished pancakes with low-fat sour cream and fresh vegetables.

Benefits of the zucchini diet for weight loss

Is there a fast weight loss diet that doesn't have negative effects on your health? It seems surprising, but the zucchini diet is just that. Effective, organic, healthy - all these words accurately characterize this type of diet.

One of the positive aspects is the ease of growing zucchini. This allows you to grow them yourself and get a product that does not contain traces of fertilizers and pesticides.

The list of zucchini dishes is very large; they have a mild, pleasant taste, they combine high dietary qualities and health benefits. They can be stewed, boiled, used in salads, first courses, baked, or used raw. But vegetables fried in oil are not suitable for the diet due to their high calorie content.

Weight loss occurs quickly, but the water-salt balance of the body is not disturbed, digestion improves, oxygen transport to cells occurs more actively, which gives a healthy glow and makes you feel full of energy. In parallel with the weight loss process, a detox effect is provided, the emotional background and general condition improve.

Zucchini omelette with tomatoes and cheese in the oven

An easy zucchini recipe for every day. Vegetable omelette covered with cheese crust is prepared in the oven without the use of oil. If you want to reduce the calorie content of a dish, you can exclude the yolks from the egg mixture, then the nutritional value will change downward.

KBJU per 100 g: 65/4/3/3.

Ingredients:

• Zucchini – 500 g.
• Mozzarella – 70 g.
• Milk – 200 ml.
• Tomatoes – 250 g.
• Eggs – 4 pcs.
• A bunch of parsley.
• Salt, seasonings.

Preparation:

1. We remove the peel from the zucchini; if it is young, you don’t have to do this. Next, cut the zucchini into rings 1 cm thick.
2. Cut the tomatoes into slices. Grate the mozzarella on a coarse grater. Chop the parsley.
3. Let's prepare the omelette filling. Combine eggs, milk, chopped herbs, salt, and seasonings to taste in a bowl. Whisk the mixture well.
4. Pour some egg wash into the bottom of the baking dish. Then lay out the zucchini and fill them with the remaining filling. Next, distribute the tomato slices and sprinkle grated cheese on top.
5. Preheat the oven to 180 degrees. Place the omelette in the oven and cook for 25–30 minutes. Focus on the crust on top; when the top begins to brown, the omelette is ready.

Minimum ingredients - baked zucchini slices

The most common and fastest cooking option is frying the vegetable cut into slices in a frying pan. However, with proper nutrition, this is simply unacceptable. There is an excellent analogue - zucchini baked in the oven. Dietary recipes guarantee the preservation of vitamins, micro- and macroelements.

For cooking, the only required ingredient is the zucchini itself. The best young fruit is zucchini. If desired, you can use a little olive oil. Culinary experts recommend it for the formation of a specific thin film that helps preserve the juice that is released. A dish with a crust turns out more juicy and rich.

We can safely say that this recipe, how to quickly and tasty cook dietary zucchini in the oven, is basic, fundamental for more complex dishes. Requires minimum costs. The algorithm of actions is quite simple:

1. Wash the zucchini thoroughly, removing the seeds and peel if necessary.
2. Cut into circles 1 cm thick.
3. Each circle is greased with a thin layer of olive oil, subject to its use.
4. The circles are laid out on a baking sheet in one layer.
5. Diet zucchini is baked in the oven for 15 minutes.

The cooking time can be changed based on the power of the oven and the desired result. It is advisable to eat the dish warm. If desired, you can add chopped herbs and a little low-fat sour cream.

Stuffed zucchini boats with minced meat

An incredibly tasty, self-sufficient dish from a simple set of products for lovers of proper nutrition. Zucchini boats with minced meat will help diversify not only the everyday menu, but will also easily decorate any holiday table.

KBJU per 100 g: 70/6/3/4.

Ingredients:

• Young zucchini – 4 pcs.
• Minced turkey thigh – 400 g.
• Cheese – 130 g.
• Tomatoes – 2 pcs.
• Onions – 1 pc.
• Salt pepper.

Preparation:

1. Cut small zucchini lengthwise into two equal parts. Using a teaspoon, carefully remove the pulp, you should get a boat.
2. Finely chop a small head of onion and combine with minced meat. Salt and pepper to taste, add herbs, I took basil.
3. Cut the tomatoes into slices. Grate low fat cheese.
4. Place the boats on a baking sheet lined with baking paper. Salt and pepper each boat and fill with prepared minced meat. Distribute tomatoes on top and sprinkle with cheese.
5. Bake the boats in the oven at a temperature of 190–200 degrees for 40 minutes.

Fruit composition

Nature has combined in this culture many substances necessary for humans. Despite the low calorie content (100 grams - only 16-24 kcal), the nutritional value of zucchini is amazing: they contain not only proteins, carbohydrates and fats, but also a full chain of acids (organic, unsaturated and saturated), vitamins A, C, E , H, B, nicotinic acid, beta-carotene, minerals (potassium, sodium, calcium, phosphorus, iron, calcium) and trace elements (zinc, aluminum, lithium, titanium, molybdenum).

The main part of the composition is water - more than 90%. It is a structured molecular form that is most easily absorbed by the body and has an excellent effect on the water composition of all tissues.

Zucchini casserole with cottage cheese and herbs

A simple summer recipe for aromatic zucchini-curd casserole with herbs. You can serve the casserole as an independent dish, preferably with a little sour cream or Greek yogurt. The dish is healthy and well suited for dietary and baby food.

KBJU per 100 g: 76/7/3/3.

Ingredients:

• Zucchini – 400 g.
• Cottage cheese 5% – 220 g.
• Chicken eggs – 2 pcs.
• Green garlic.
• Parsley.
• Dill.
• Salt pepper.

Preparation:

1. Grate the young zucchini on a coarse grater. Add a little salt and leave for 10 minutes for the zucchini to release juice.
2. Meanwhile, combine the eggs with cottage cheese. Knead the cottage cheese with a fork, knead the mixture until smooth.
3. Next, add a mixture of ground peppers and finely chopped greens to the cottage cheese. I took parsley, dill, green garlic feathers. By the way, green garlic can be replaced with a small clove.
4. When the zucchini releases a sufficient amount of juice, squeeze it thoroughly with your hands and add it to the curd mass. Mix everything well.
5. Grease a heat-resistant baking dish with vegetable oil. Pour in the casserole mixture and smooth the surface with a spatula. Bake for 35 minutes, temperature 180 degrees.

Zucchini cake

Ingredients for the crust:

• medium zucchini - 2 pcs.;
• egg - 5 pcs.;
• oatmeal - how much dough will take;
• salt, pepper - to taste.

Filling ingredients:

• Greek yogurt - 400 g;
• garlic - 3 cloves;
• tomatoes - 2 pcs.;
• greens - a small bunch;
• hard cheese 15% - 50 g.

How to cook:

1. Grate the zucchini on a coarse grater, add salt and place in a colander for 15 minutes to drain excess liquid.
2. Beat in the eggs, add pepper and carefully add the required amount of flour. The dough should turn out like thick sour cream.
3. Fry the cakes in a small non-stick frying pan without oil. Cool.
4. To prepare the filling, chop the garlic, mix it with yogurt and finely grated cheese. Spice up.
5. Wash the tomatoes and chop them into small pieces.
6. Assemble the cake: crust, sauce, tomato pieces. Repeat layers. Pour the sauce over the latter and sprinkle with chopped herbs.

Ratatouille from zucchini, eggplant and tomatoes PP

Ratatouille is a famous French dish. You can serve baked vegetables as a separate dish or as a side dish for fish and meat. Try to choose vegetables for this recipe of approximately the same diameter, so the finished dish will turn out more beautiful.

KBJU per 100 g: 44/1/2/5.

Ingredients:

• Young zucchini – 1 pc.
• Eggplants – 1 pc.
• Tomatoes – 3 pcs.
• Onions – 2 pcs.
• Garlic – 3-4 cloves.
• Olive oil – 2–3 tbsp. l.
• Rosemary.
• Thyme.
• Salt pepper.

Preparation:

1. Cut the eggplants into slices 5–7 mm thick. Pour the sliced ​​eggplants with lightly salted water and leave for 10–15 minutes.
2. We also cut zucchini and tomatoes into slices of approximately the same thickness as the eggplants. Cut the onion into thin half rings, chop the garlic as finely as possible.
3. Grease a baking dish with olive oil. Add onion and garlic, mix, distribute evenly. Sprinkle with dried thyme and rosemary.
4. Place vegetables on top of the onion-garlic pillow, alternating them with each other. Sprinkle thyme, rosemary on top, season with salt and ground black pepper. Drizzle the vegetables generously with olive oil.
5. Seal the pan with foil and place in the oven preheated to 190 degrees for 40–50 minutes. Then remove the foil and bake for another 30 minutes until the vegetables are completely cooked.

Is it possible to lose weight on zucchini?

Zucchini diet

The zucchini diet can last from 3 to 14 days. The basis is the rules described above, in addition:

• refusal of alcohol, sugar, flour and canned food and potatoes;
• do not eat 3 hours before bedtime;
• drink at least 2 liters of clean water per day, and you need to drink it 30 minutes before and at least 30 minutes after meals;
• It is advisable to replace coffee and tea with herbal decoctions (chamomile, rose hips, linden, ginger-lemon drink and the like), fruit drinks, unsweetened compotes, and dilute fresh juices in half with water;
• try to heat-treat the zucchini as little as possible;
• If the diet lasts more than 3 days, it is recommended to take a vitamin complex.

During the diet, you are allowed to eat only 1.5 kg of zucchini in any form (except frying), a couple of glasses of kefir, fruits (except banana and grapes), other vegetables, cottage cheese, lean fish and meat (no more than 150 grams per day ), 10 grams of vegetable oil and honey per day, bran, crispbread, a slice of day-old rye bread in the morning, 2 hard-boiled eggs, natural yoghurts.

An approximate daily diet might look like this:

• Breakfast: vegetable/fruit salad with natural yogurt/zucchini stew.
• 2nd breakfast: fruit/baked zucchini.
• Lunch: stewed zucchini with meat/fish.
• Snack: fruit/dried fruit/stew/squash caviar with bread.
• Dinner: vegetable salad/stew/baked zucchini.

Let's celebrate! During the zucchini diet, you can lose from 2 to 14 kg, depending on the duration and compliance with the recommendations.

Fasting day at zucchini

Allows consumption of 2 kg of zucchini in any form, except frying, and at least 2 liters of clean water. In one day of unloading you can get rid of 1 to 1.5 kg.

If this option is difficult to endure, you can add a couple of fruits/vegetables/berries/fresh juice/kefir/cottage cheese, but weight loss will be significantly lower.

It is not only possible to lose weight on zucchini, but it is also advisable to unload the body at least once every three months. A healthy vegetable will not only help remove excess fat, it will saturate the body with the necessary healing components.

Let's celebrate! And during the summer squash season, the healthy fruit simply must be in the diet at least once a week. Moreover, dietary zucchini dishes are not only healthy and low-calorie, but also tasty and varied.

Diet zucchini cutlets with minced chicken

Tender protein chicken cutlets with the addition of zucchini are simply a chic option for dinner made from simple ingredients. And for lunch, the dish can be supplemented with any side dish of boiled cereals. The cutlets are quick and easy to prepare, and will appeal to everyone in the household.

KBJU per 100 g: 90/15/1/3.

Ingredients:

• Chicken fillet – 750 g.
• Zucchini – 250 g.
• Onions – 110 g.
• Garlic – 2 cloves.
• Oatmeal – 10 g.
• A bunch of dill.
• Sour cream – 40 g.
• Dried garlic – 1 tsp.
• Paprika – ½ tsp.
• Turmeric – ¼ tsp.
• Salt, black pepper.

Preparation:

1. We pass the chicken fillet, onion and garlic through a meat grinder.
2. Grate the young zucchini along with the peel on a coarse grater. Squeeze the grated mass thoroughly from the liquid.
3. Add squeezed zucchini, chopped dill, egg, and low-fat sour cream to the minced meat. Add crushed oatmeal, salt and spices. Mix the minced meat thoroughly.
4. We wet our hands with water and form cutlets of the desired shape and size. Place the semi-finished products on a baking sheet covered with a silicone mat or parchment.
5. Bake the cutlets in the oven at 180 degrees for 25–30 minutes. You can also fry the cutlets in a dry frying pan with a non-stick coating, first for 1-2 minutes on one side, then turn them over and another 15 minutes under the lid on the other side.

What are the benefits of zucchini for the body?

Zucchini is often used by curvy women during summer diets for weight loss due to a number of factors.

1. The soft fibers of the fruit are easily absorbed by the body, having a calming effect on the epithelial tissues of the stomach and intestines, and stimulate peristalsis throughout the entire digestive process. This activates the digestion of food and the secretory function of the glandular tissue of the stomach.
2. Vitamin A contained in zucchini promotes the production of collagen, which improves the structure of skin, hair and teeth, and is also good for vision.
3. The ability of zucchini to accumulate toxins, cholesterol and excess fluid from the human body in dietary fiber makes it possible to cleanse harmful substances and slow down the development of atherosclerosis.
4. It is an effective diuretic, which promotes the active functioning of the kidneys and excretory system. Copes with internal and external swelling, helps reduce body volume by getting rid of excess fluid and prevents the occurrence of cellulite.
5. Shows antihistamine properties and helps reduce seasonal allergic symptoms.
6. Used as a source of iron and used to increase hemoglobin levels in the blood formula.
7. It has a mild choleretic effect and promotes the digestion of fatty foods.
8. Slows down the development of osteoporosis, which makes this vegetable an essential ingredient on the table of women, especially during menopause.
9. Maintains immunity at a high level and increases resistance to negative environmental factors.
10. Allows the removal of salts and thereby prevents the occurrence of arthritis.
11. Contains antioxidants and helps fight aging.

Snack cake made from zucchini, tomatoes and cream cheese

A figure-friendly cake made from zucchini pancakes with tomatoes and cream cheese. There are many similar recipes, but this one is adapted for proper nutrition. I highly recommend trying it, especially during vegetable season.

KBJU per 100 g: 87/4/4/7.

Ingredients:

• Zucchini – 750 g.
• Eggs – 3 pcs.
• Whole grain flour – 100 g.
• Tomatoes – 4 pcs.
• Cream cheese – 240 g.
• A bunch of dill.
• Salt to taste.

Preparation:

1. Peel a medium-sized zucchini. Grate it on a coarse grater, add salt and leave for a while so that the zucchini releases its juice.
2. After a while, squeeze out the juice, add eggs and chopped herbs. Next, add flour to the same mixture. Any flour of your choice is suitable: oatmeal, rice or whole grain wheat.
3. Let's start baking pancakes. Place the zucchini dough on a hot frying pan and distribute. Fry the pancakes over medium heat for 2-3 minutes on each side.
4. Let the pancakes cool completely and only then begin assembling the cake.
5. Place one pancake on the plate on which we will assemble the cake. Cover it with cream cheese and place tomato slices on top. Repeat layers until all ingredients are gone.

Useful video

I recently came across a video recipe for zucchini caviar for lazy people like me. I really want to try to cook it, but I’m too lazy for now)))) I’m sure it will be delicious!

Irina Polyanitsa My name is Irina, I am the owner and admin of the site, as well as the author of most of the recipes and articles. I love to cook simple and healthy delicacies. Certified gym instructor, personal trainer. She completed a course on nutrition and health at Stanford University, Stanford Introduction to Food and Health, as well as a course at Ludwig Maximilian University of Munich (LMU) Nutrition and Lifestyle in Pregnancy (about nutrition and lifestyle during pregnancy).

Zucchini Brownie with Cocoa and Applesauce

Mega chocolate brownie with the addition of zucchini, which is not felt at all, but only adds moisture and airiness to the most delicate texture of this chocolate dessert. The recipe can safely be called dietary, because it does not contain any obviously harmful ingredients.

KBJU per 100 g: 183/5/6/27.

Ingredients:

• Zucchini – 250 g.
• Applesauce – 100 g.
• Coconut sugar – 55 g.
• Chicken eggs – 1 pc.
• Corn flour – 50 g.
• Wholesale wheat flour – 80 g.
• Cocoa powder – 30 g.
• Baking powder – 10 g.
• Bitter chocolate – 75 g.
• Milk – 40 g.

Preparation:

1. Grate the zucchini or zucchini on the finest grater.
2. Preparing the brownie dough. In a convenient bowl, combine sugar-free applesauce, egg, coconut sugar or any sweetener. Lightly beat with a whisk.
3. Next, sift the dry ingredients: two types of flour, cocoa, baking powder. Add the grated zucchini here. Mix the dough.
4. Line a square pan with baking paper to avoid greasing it. Spread the zucchini dough and smooth the surface with a spatula.
5. Bake the brownies in an oven preheated to 180 degrees for 35–40 minutes. Remove the brownies from the pan and cool on a wire rack to room temperature.
6. Break the dark chocolate into small pieces and add hot milk. Mix until as smooth as possible. Cover the surface of the brownie with chocolate cream.

Zucchini soufflé with cream cheese

A delicate, airy soufflé to which grated zucchini gives an unusual texture and taste. Zucchini soufflé is a fairly popular dish in the summer, but this recipe is interesting because it has a dessert version.

KBJU per 100 g: 91/5/6/3.

Ingredients:

• Zucchini – 200 g.
• Milk – 30 ml.
• Curd cheese – 80 g.
• Eggs – 2 pcs.
• Generous amount of lemon – 1 tsp.
• Erythritol – 40 g.
• Vanilla extract.

Preparation:

1. For the soufflé, separate the eggs into yolks and whites. Beat the whites with a mixer until stiff peaks form.
2. Add sweetener, milk, cottage cheese, lemon zest, and a couple drops of vanilla to the yolks. Beat the mixture until smooth.
3. Mix the yolks with finely grated zucchini. Next, carefully fold in the whipped whites in three stages.
4. Divide the resulting mass into portioned forms. We will cook the soufflé in a water bath in the oven, so we place the molds in a high baking dish. Pour hot water into it, approximately one-third the height of the portion molds.
5. Place everything in an oven preheated to 180 degrees for 55–60 minutes. About halfway through baking, cover the pan with foil to prevent the soufflé from burning. Cool the finished soufflé to room temperature, and then cool the refrigerator for another 2 hours.

Lush gluten-free almond flour with feta cheese: 274 kcal

In search of a new taste, pancakes go to hot Greece, the birthplace of Aphrodite and feta cheese. Another product worthy of nutritionist praise - almond flour - will help you go gluten-free. Helpful, fast, sunny!

Yield: 940 g (5 servings of 185 grams each)

An incredibly tasty low-calorie recipe - be sure to prepare it!
For 5 servings:

• Zucchini (or regular zucchini) - 8 large (about 900 g)
• Eggs - 2 large
• Dill and parsley - 2 bunches
• Mint - half a bunch (optional)
• Almond flour (coarsely ground, so-called “almond meal”) - 100 g (can be made at home in a coffee grinder)
• Feta cheese (crushed) - 150 g
• Salt - 1 teaspoon
• Black pepper, seasonings (for example, cumin) - to taste

How to prepare the same fluffy pancakes as in the photo.

1. We clean the zucchini, cut off the ends, grate them, sprinkle with salt and leave for up to 1 hour.
2. Squeeze out the zucchini mass and mix it with other ingredients - eggs, dill, parsley, almond flour, feta cheese, seasonings rubbed in the palms of your hands, salt and pepper.
3. Place the semi-finished product in the refrigerator for 20 minutes so that the almonds absorb moisture better.
4. We make small cakes. If the dough is too wet, add a little almond flour.
5. Fry dietary zucchini pancakes in oil - 5 minutes per side. A paper towel will help remove excess fat.

How delightful evenings are in Athens - especially with a low-calorie menu!

Zucchini rolls with turkey and mozzarella

Fragrant rolls with a spicy filling and slightly crispy zucchini. Here you can experiment with the filling; in addition to meat, you can make it from cottage cheese, mushrooms or fish. The dish is ideal for dinner, lunch, and it will be just right for breakfast.

KBJU per 100 g: 101/8/5/6.

Ingredients:

• Turkey thigh fillet – 300 g.
• Zucchini – 1 pc.
• Mozzarella – 90 g.
• Olive oil – 10 g.
• Honey – 15 g.
• Mustard – 5 g.
• Garlic – 1 clove.
• Basil.
• Salt.

Preparation:

1. Cut the zucchini into thin slices. I use a vegetable slicer for this, but you can cut it with a knife.
2. Place the plates on a baking sheet, add a little salt and grease with olive oil. Place in an oven preheated to 180 degrees for 5-7 minutes.
3. We also cut the turkey thigh fillet into thin long strips. Lightly beat the meat and add a little salt.
4. To season the olive oil, add liquid honey, a little basil, mustard, and garlic through a press. Mix well.
5. Place the meat on the zucchini and generously coat with the prepared dressing. Sprinkle grated mozzarella on top. We twist the rolls and fasten them with skewers. Bake the rolls for 40 minutes.

How to make raw zucchini salad - 15 varieties

1. Raw zucchini salad “Cheese”
2. Raw zucchini salad “From the garden”
3. Raw zucchini salad “Honey”
4. Korean raw zucchini salad
5. Raw zucchini salad with horseradish “Spicy”
6. Raw zucchini salad with tomatoes
7. Raw zucchini salad with kiwi
8. Raw zucchini salad with ham
9. Raw zucchini salad “Magic”
10. Raw zucchini salad with cucumber
11. Raw zucchini salad with grapefruit
12. Swiss style raw zucchini salad
13. Raw zucchini salad with Parmesan and pine nuts
14. Raw zucchini salad “White”
15. Raw zucchini salad “Spring”