The spinach is one of the most nutritious and vegetables shown to help lose weight. They have hardly any calories, provide great benefits to our body and are a rich source of fiber, making it a perfect ingredient to include in our diet and thus have a balanced diet low in fat. In this article we are going to give you some of the most suitable and tasty recipes to lose weight with spinach to take in your diet. They are simple to make and delicious dishes that make the most of the properties of this green leafy vegetable. Take note!
Spinach for weight loss
Spinach is a vegetable that is always included in weight loss diets because it contains high levels of fiber that regulate intestinal transit, that is, it helps us eliminate toxins naturally, improving the health of our digestive system. In addition to this, spinach does not contain fat or hardly any calories, so it is perfect to take advantage of its many benefits and nutrients without our body getting fat.
But, in addition, spinach is rich in:
- Vitamin A, C, B, E and F.
- They are a natural antioxidant that help keep the cells of our body in good condition.
- Rich in calcium, a mineral that helps strengthen bones.
Spinach with egg
This is a very simple and delicious recipe to lose weight that you can take both for lunch and for dinner, since its caloric intake is very low but the satiety is immense when mixed with the egg protein. When cooked in the oven, the absence of oil means that it contains hardly any extra calories. You will need to:
- 500 gr. frozen spinach
- 4 eggs
- Low-fat grated cheese
- Lemon
We will put water to boil with a little salt, when it breaks the boil we will add the frozen spinach and let it cook for at least 10 minutes. Afterwards, we will take them out of the fire, strain them and add them in a suitable source for the oven. Preheat to a temperature vegetarians re of 200 degrees and, meanwhile, pour the grated cheese over the spinach into the pan and then break two eggs on top; we rectify the salt and sprinkle with a drizzle of lemon (optional).
We let it cook in the oven for about 10 minutes and when we see that the yolk has hardened it is time to turn it off and serve it. A delicious and low-fat recipe perfect to help us lose weight. Give it a try!
Spinach burgers
You can also use spinach to lose weight creating a filling, delicious and perfect recipe for people who are vegetarians or vegans. Milk is used but this can be vegetable milk without any problem since it is used only to achieve a creamier texture in the recipe. You will need to:
- 500 grams of fresh spinach
- 2 cloves of garlic
- 1 egg
- Bread crumbs
- Flour
- A splash of milk (can be vegetable)
- Salt
- Olive oil
The first step will be to boil the spinach in a pot with water and salt; when the 10 minutes have passed you should remove them from the heat and drain them well to extract the excess water. Put them in a container and reserve. Next you will have to peel and chop the garlic into small pieces and reserve.
In a deep plate you will have to beat the egg and, when they are well beaten, we will add them to the container where the spinach is. We will stir well so that both ingredients are integrated and now we can add, if we want, a jet of oil so that the spinach burgers are creamier. To reduce the excess liquid from the dough you will have to add the breadcrumbs and mix everything.
Once ready, put the dough in the refrigerator and let it rest for half an hour; then remove and start shaping your burgers. Add a little oil in a pan and when it is hot add the dough so that they are made on both sides. And that’s it!
Spinach cream
A typical light recipe to make with this vegetable is spinach cream. It is a very simple dish to make, nutritious and perfect to take hot in the winter season and cold during the summer. The ingredients you need are:
- 500 grams of fresh spinach
- 60 ml of skimmed milk
- Water
- 1 onion
- Half a clove of garlic
- Olive oil
- Salt and pepper
The first step in making this dish is to peel and chop the onion and garlic into small pieces and, in the meantime, put a little oil in a frying pan; when it’s hot, lower the heat and sauté the ingredients until you see them turn a golden color. Reservation.
In a separate pot we will add the spinach together with the sautéed garlic and onion and we will add a little water until we cover the spinach; rectify the salt and let them cook on the fire for about 10 minutes. Then you will have to strain them, saving the water in case you want the cream to be more liquid.
Now you will have to grind the ingredients until a homogeneous paste appears; If you want it to be a little more liquid, you just have to add a little of the cooking water and that’s it. If you want a creamier texture, you can also pour in a little milk and continue beating to integrate it. Correct the salt and add a little pepper and ready to enjoy!
Spinach Tortilla
The spinach omelet is also a very nutritious dish with little caloric intake that will go perfectly to get you to eat without consuming fat. Its preparation is very simple and, in less than 20 minutes, you can enjoy a perfect light recipe for your diet. You will need to:
- 500 gr. fresh spinach
- 8 eggs
- 1 clove of garlic (optional)
- Olive oil
- Salt and pepper
The first step is to bring the spinach to a boil ; To do this you will have to add a little salted water to a pot and bring to a boil, when it breaks the boil add the spinach and let it cook for about 10 minutes. Meanwhile you can take advantage and chop the garlic clove, put a little oil in a pan and sauté the garlic over low heat; when you see it is golden, remove it.
In a deep plate we will split the eggs and beat them. Then, we will remove the spinach from the heat, drain them and chop them to add them together with the eggs. Season with salt and pepper and add the fried garlic. Next we put a little oil in the pan again and when it is hot we pour the mixture of the tortilla; when it is golden brown, we turn it over so that it is done on both sides. And that’s it! Now you just have to enjoy a nutritious and low-fat dish.
