I am sure you would choose eating boiled vegetablesas the last option if you have fried and spicy food on other platter. However, having boiled vegetable once in a day gives numerous health benefits . In this article I will share the top benefits of the boiled vegetables and also the perfect recipe of the chicken with boiled vegetables. Consuming it on daily basis will surely provide you with numerous health benefits. Healthy diet with proper exercise gives the best results. Benefits of boiled vegetables is that they are the best sources of vitamins, fibers, minerals and various nutrients that helps to fight several diseases like diabetes, heart disease, and even cancer too.
If you goal is to lose weight, then add some boiled vegetables to your diet plan. Vegetables are low in calories and high in nutrients and water, they helps in losing weight in a perfect manner. As compared to normally cooked vegetables, boiled vegetables are fat free. It all depends how you consume it. Additionally, boiled vegetables contain high amounts of fiber which helps in weight management.
Prevents from acidity
It also helps in acidity by consuming boiled vegetables as they not only require the less stomach acid for the digestion of food but also clears the stomach. In this way, the time spend by these vegetables in stomach is reduced. Hence it lowers the risk of acidity.
Prevents from kidney stones
If you are suffering from kidney stones, then you should include boiled vegetables in your diet plan. As boiling removes 87% of oxalates present in foods, consuming boiled vegetables regularly helps in the treatment .Oxalates compoundsplay a key role in the formation of kidney stones. Adding boiled vegetables in your diet will also prevent you from kidney stones.
Easy to digest
It is obvious that boiled vegetables are easy to digest. This is because, boiling vegetables breaks down the complex compounds present in them into their simpler form, which are easily digestible. They can be chewed easily and hence, are beneficial for people suffering from health problems like fever or diarrhea.
To have the healthy and beautiful skin, it is always advised to eat healthy. This can be achieved by consuming boiled vegetables that are high in essential nutrients like antioxidants and anti-inflammatory compounds which prevent skin problems and skin diseases. Eat boiled vegetables like carrots, spinach, tomatoes, beetroot or sweet potatoes, broccoli for a healthy and glowing skin.
Many experts claims that use of vegetables like carrots helps in hair growth by stimulating hair follicles. The only thing you need to do is boil some carrots, grind them by adding some water, add the same water in which you have boiled the carrots. Apply this paste on your scalp and leave it on for 30 minutes. Wash it off with warm water. Do this regularly for best results.
Good meal for babies
Many must not be aware of the fact that boiled vegetables are one of the best weaning meal for the babies to start off. Boiled and mashed potato or boiled vegetables soup can make your child’s stomach full and also it will give the best nutrients. Boiled vegetables are the easiest to digest as they are in low in calories and in high water content.
Increases Antioxidant Content:
Boiling vegetables increases the antioxidant content of vegetables which neutralize chemicals called free radicals (unstable molecules), produced by oxidation in the human body and hence it helps in fighting various diseases.
Points to keep in mind –
Cut vegetables into small and uniform pieces before boiling them .
Always keep in mind that wash the vegetables before cutting just to avoid them from nutrient loss.
Don’t add too much amount of water while boiling vegetables as excessive water may cause leaching or filtering of water soluble vitamins
If you want to enhance the taste of vegetables, you can also add little amount of salt.
Ingredients required for Chicken Boiled Vegetables
3 cups of fresh vegetables, such as broccoli, slices of carrot, half cup of sweet corn, one cup of mushrooms, one chicken breast , one cup of pomegranate , one spoon of ginger garlic paste, sweet potato, beetroot etc.
How to Make Chicken Boiled Vegetables
Cut vegetable into small and uniform pieces.
Put vegetables in a pan and boil it for 4-5 minutes.
Remove the water from the pan.
Meanwhile cut the chicken breast into small pieces and fry it in olive oil for around 8-10 minutes( until it becomes dark brown and crispy).
Now mix the boiled vegetables in the pan in which you have put the chicken.
Add ginger garlic paste to enhance the taste.
Now mix the vegetables and chicken for 1-2 minutes.
You can also add pomegranate to enhance the taste. Consume it with curd or a smoothie.
You can add extra topping for the enhanced taste and nutrients like boiled eggs, pumpkin seeds, flex seeds and chia seeds etc. If you are a pure vegetarian then you can eat only boiled vegetables without chicken.
Nutrients value of the vegetables
Broccoli contains 90% water, 7% carbs, and 3% protein and almost zero fat.
Carrot contains upto 95% water, 10% carbs and also and excellent source of vitamin A.
Corn contains 73% water, 10-15% protein and primarily composed of carbs.
Chicken breast contains 165 calories and 31 grams protein.
In 100 grams of mushrooms contains 22 calories, 9% potassium and 6% of protein.
This is one of the unique recipe which I have shared with you all. Nutrients value in this recipe is amazing. Start consuming it from today. However I always emphasize on experimenting with your dishes to make it more fun and tastier. Do leave comments if you have a recipe to share. Stay healthy stay fit.
I am Shweta Singh, Director and CEO at Kirola Sports Private Limited. I am a sports and fitness enthusiast and have played three sports at National level including Basketball, High jump ,Taekwondo .I also started training in Mixed Martial Arts last year . I always knew that health ,fitness and motivation are pillar of success for every individual. Mykhelbook team will help you to stay fit and healthy through our blogs . We also aim to motivate you all through motivational stories of lesser known people ,about their struggles and achievements through our blogs .