Broccoli recipes for weight loss: 4 ideas from a nutritionist

Trying to lose weight can be a challenge for many people. Even if you try your hand at everything, your weighing machine sometimes just decides not to budge. With disgust, you eliminate many ingredients, fruits or vegetables from your normal daily diet. However, sometimes we don’t realize that we need to add certain foods to our daily meals to accelerate our weight loss goals. Broccoli is one such vegetable that should be a part of your diet. Yes, if you are on your weight loss journey, that green leafy vegetable is a must have, at least as much as you can. Broccoli is a powerhouse of essential vitamins and minerals and has a high fiber content, making it a healthy and effective ingredient for people struggling with weight.

To understand why broccoli is an excellent choice for weight loss, Health Shots consulted with Neha Ranglani, integrative nutritionist and health coach, and we have some recipes to get you started.

Why Include Broccoli in Your Weight Loss Diet?

Broccoli, often touted as a nutritional powerhouse, plays a key role in weight loss due to its unique combination of essential nutrients and health-promoting properties. Packed with fiber, vitamins and minerals, broccoli provides a low-calorie option that can help achieve and maintain a healthy weight.

1. Has high fiber content

“One of the key factors contributing to broccoli’s weight loss benefits is its high fiber content. Fiber provides a feeling of fullness and satiety, reducing overall food intake by curbing unnecessary snacking and overeating. Soluble fiber in broccoli helps regulate sugar levels, preventing sudden spikes that lead to unhealthy food cravings and Prevents crashes,” says the expert.

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2. Nutrient rich food

Furthermore, broccoli is a nutrient-dense food, meaning it provides essential vitamins and minerals without a high calorie count. It is an excellent choice for those looking to create a calorie deficit to lose weight.

“It provides an array of nutrients like vitamin C, vitamin K, folate and potassium, helping with weight management and supporting overall health,” says Neha Ranglani.

3. Has fat burning properties

“In particular, broccoli contains compounds with fat-burning potential. Indole-3-carbinol, a compound found in cruciferous vegetables like broccoli, has been linked to the modulation of estrogen levels, which can effectively influence body weight control,” nutritionist Neha Ranglani told HealthShots.

Additionally, sulforaphane, another bioactive compound in broccoli, has been studied for its anti-obesity effects, including promoting fat burning and reducing inflammation.

4. Bp sugar control

Broccoli has a high soluble fiber content, which helps keep sugar levels under control. This further helps prevent spikes and crashes that lead to cravings for high-calorie foods. Stable sugar levels contribute to better appetite control and overall weight management.

5. Supports hormonal balance

“Compounds such as indole-3-carbinol in broccoli play a role in regulating estrogen levels, which can affect weight control, especially in women,” the expert said.

6. Versatility in meal preparation

We all dread the thought of committing to a weight loss diet that includes boring recipes and unheard of ingredients. However, broccoli is a versatile vegetable that can easily be incorporated into a variety of meals, from salads to stir-fries and casseroles. Its versatility makes it a practical and tasty addition to a weight-loss-focused diet.

Easy Broccoli Recipes for Weight Loss

1. Broccoli and Chickpea Stir-Fry

Required:

– 2 cups broccoli florets
– 100 grams of chickpeas, washed and boiled
– 1 red bell pepper, thinly sliced
– 1 medium carrot, julienned
– 3 cloves garlic, minced
– 1 tablespoon ginger, grated
– 2 tablespoons soy sauce (or tamari for a gluten-free option)
– 1 tablespoon sesame oil
– 1 tablespoon of apple cider vinegar
– 1 teaspoon jaggery syrup
– 2 green onions, sliced ​​(for garnish)
– Sesame seeds (for garnishing)
Cooked quinoa or brown rice (for serving)

Instructions:

1. In a large wok or skillet, heat the sesame oil over medium-high heat.
2. Add garlic and ginger and fry for 1-2 minutes until fragrant.
3. Add the broccoli, bell pepper and carrot and sauté for 5-7 minutes until the vegetables are tender-crisp.
4. Stir in the chickpeas, soy sauce, rice vinegar and jaggery syrup, making sure to coat evenly.
5. Cook for another 3-5 minutes until the chickpeas are heated through.
6. Garnish with green onions and sesame seeds.
7. Serve over cooked quinoa or brown rice, if desired.

2. Broccoli and Avocado Salad

Required:

– 3 cups broccoli florets, blanched
– 1 ripe avocado, sliced
– 1 cup cherry tomatoes, cut in half
– 1/4 cup red onion, finely chopped
– 1/4 cup fresh cilantro, chopped
– 2 tablespoons of lemon juice
– 2 tablespoons extra virgin olive oil
– Salt and pepper to taste
– 1/4 cup pumpkin seeds, toasted
– 1 tablespoon nutritional yeast (optional, for extra flavor)

Instructions:

1. In a large bowl, combine the blanched broccoli, diced avocado, cherry tomatoes, red onion and cilantro.
2. In a small bowl, whisk together lemon juice, olive oil, salt and pepper.
3. Pour dressing over salad and toss gently to coat evenly.
4. Sprinkle toasted pumpkin seeds and nutritional yeast on top.
5. Chill in the refrigerator for at least 30 minutes before serving.
6. Enjoy this refreshing and nutritious salad as a light meal or side dish.

3. Broccoli and Spinach Detox Soup
(serves)

Required:

– 1 large head of broccoli, chopped
– 2 cups fresh spinach, chopped
– 1 onion, sliced
– 3 cloves garlic, minced
– 1 medium sized potato, peeled and sliced
– 4 cups of vegetable juice
– 1 teaspoon turmeric powder
– 1 tsp cumin powder
– 1/2 tsp coriander powder
– Salt and pepper to taste
– 2 tsp oil
– Juice of 1 lemon

Instructions:

1. In a large pot, heat the olive oil over medium heat. Add chopped onions and garlic and saute until soft.
2. Add the chopped broccoli, potato and spinach to the pot. Stir well to combine with onions and garlic.
3. Pour in the vegetable broth, making sure all the vegetables are submerged. Boil the mixture.
4. Reduce the heat to low, cover the pot and simmer for about 15-20 minutes or until the vegetables are tender.
5. Using an immersion blender, carefully blend the soup until smooth. If you don’t have an immersion blender, transfer the soup in batches to a regular blender.
6. Add turmeric, cumin, coriander, salt and pepper to the blended soup. Mix well.
7. Squeeze in lemon juice for a fresh, citrus flavor. Adjust salt and pepper to taste.
8. Allow the soup to simmer for another 5-10 minutes to allow the flavors to blend.
9. Garnish with fresh herbs like parsley or coriander and serve hot.

4. Broccoli and red lentil patties

Required:

– 1 cup broccoli florets, steamed and finely chopped
– 1 cup cooked red lentils, dried and pulped
– 1 small red onion, finely chopped
– 2 cloves garlic, minced
– 1 tsp ground cumin
– 1 tsp red chili powder
– 1/2 teaspoon turmeric powder
– Salt and pepper to taste
– 1 tablespoon nutritional yeast (optional, for extra flavor)
– 2 tablespoons gram flour
– 2 tablespoons fresh coriander, chopped
– 1-2 tbsp oil for cooking

Instructions:

1. In a large mixing bowl, combine finely chopped broccoli, mashed red lentils, chopped red onion, chopped garlic, ground cumin, red chili powder, turmeric powder, salt, pepper, nutritional yeast (if using), chickpea flour, and chopped cilantro.
2. Mix the ingredients thoroughly to form a uniform mixture. If the mixture is too wet, you can add a little more flour.
3. On medium flame, heat oil in a skillet.
4. Form the mixture into small patties and place in the skillet. Cook for 3-4 minutes on each side or until golden brown.
5. Once cooked, transfer patties to a plate lined with paper towels to absorb excess oil.
6. Serve the broccoli and red lentil patties warm for a fun vegan starter or snack.