How to lose weight eating protein-rich green vegetables

spinach

The Hush Post: Non-vegetarians and people eager to lose weight are always looking for alternatives to the protein-rich non-veg food. Besides lentils and leguminous plants which provide us pulses, there are a bunch of veggies which can help you make the necessary intake of proteins. Read on:

Broccoli: One medium stalk of broccoli contains 4.26 gm of proteins. The best way to cook broccoli is to put the florets in a large pot of boiling water. Add a heaped tablespoon of salt. Cook in boiling water for a  minute till florets turn crisp and tender. Remove with a sieve and plunge immediately in ice water. Sieve again and use them in a salad as garnish or just sprinkle lemon, salt, honey and pop it into your mouth. And you have taken first step to lose weight.

Yellow sweet corn: One long ear contains 4.68 gm protein. Eat them raw after roasting them on fire or steaming the seeds. They can be eaten as a side dish, or an ingredient in soups, salads or stew. Besides, it is a rich source of carbohydrates, fibre, potassium, vitamin A.

Potato: One medium-size potato contains 5gm protein. Available all year round and relatively cheap, they give maximum benefit eaten with the skin. This is how you’ll do it: Scrub potatoes under running water, remove any bruises or deep eyes with a paring knife. Use a stainless steel knife only Serve with salad and topped with tuna, cheese, baked beans, or any other favourite. Cooking and eating the skins helps preserve the nutrients.

Potatoes can also be boiled with mint and sprinkled with black pepper, or steamed to preserve more of the water-soluble vitamins.

To make a healthy potato salad, boil baby new potatoes, let them cool, add freshly chopped garlic, mint and olive oil.

Green peas: A cup of peas contains 8.5 gm protein. Green peas are one of the best plant-based source of protein, as a result, they are filling, along with their high amount of fibre. Protein works together with fibre to slow digestion.

Eating protein increases the levels of certain hormones in your body that reduce appetite. It is important to note that they are not a complete source of protein because they lack the amino acid methionine, so team it up with other protein-rich fruits for maximum benefits.

Blanch shelled peas in boiling water for a couple of minutes; cool, then use on boiled rice, potato, pasta salad, curries, stews and stir-fries. Mash boiled peas and use them along with chick peas in humus or any kind of bread spread.

 

Mustard Greens: A winter vegetable, mustard leaves are very popular in north India. It is a great detox support. It is also high in manganese, calcium, potassium, B vitamins, vitamin C and vitamin E.

Spinach: Spinach is a powerhouse of vital nutrients and minerals. About 100 grams of spinach comprise have 2.9 grams of proteins. Spinach is rich in vitamins A, C and K, magnesium, iron and manganese.  The best way to eat spinach is not to overcook it, either saute it straight away for a minute or blanch it, add in cold water and then use it with any dish you want to.

 

 

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