In a diet to improve health and reduce weight, it never hurts to enhance our defenses, for this, vegetable creams are an ideal food, and in this case, easy to prepare, starting from healthy and natural ingredients.
Vegetable creams that raise the defenses
Vegetable creams contain their properties and benefits since the preparation of the recipes prevents the loss of nutrients, which is why they are ideal for improving the body’s defenses.
1. Broccoli cream
Every good healthy diet includes broccoli, a food par excellence recommended thanks to its antioxidant benefits and to prevent cancer [¹]. As highlighted in a publication in Nutrition Reviews on the topic Broccoli Sprouts in Cancer Prevention , broccoli has an important source of antioxidants and minerals such as iron, zinc and selenium, as well as vitamins E, C and K.
How to make this cream?
Let’s first look at the ingredients we will need:
- Broccoli.
- Potatoes.
- a large white onion.
- 1/2 cup of evaporated milk.
- 4 cups of vegetable broth.
The preparation and preparation is very simple, first the onion is cut into squares, the broth is added along with the cooked potatoes and then the previously cooked broccoli. We mix all the ingredients and beat it until we achieve the desired consistency of our vegetable cream.
2. Vegetable soup with spinach
According to various research and studies [Link], spinach has a nutritional composition that makes it invaluable to be part of a reducing diet, its great contribution of fiber and energy is of great help to lose weight. Included in the vegetable cream provides important nutrients such as iron and folates. It also provides B vitamins and antioxidants.
Procedure and ingredients
- 500 g of spinach.
- 1 onion.
- 1 clove garlic.
- 100 g of evaporated milk.
- Olive oil.
- Salt pepper to taste.
Its preparation is very simple, the onion must be divided into small pieces together with the garlic, once they begin to cook, add the rest of the ingredients and cover with water and salt and pepper to taste, the result of this preparation is
3. Vegetable cream with tomato
It is a vegetable cream that provides a large amount of vitamin C from tomato. In addition to a high antioxidant capacity, this vegetable is rich in vitamin A, K, iron and potassium. As mentioned in research and studies supported by Frontiers in Pharmacology [²], tomato helps strengthen our defenses and prevents us from getting sick more regularly.
Preparation of the vegetable row:
- 500 grams of tomatoes.
- 1 onion.
- 1 clove garlic.
- Salt and pepper.
- Olive oil.
- After boiling the tomatoes for about a minute, they are placed in cold water to remove the skin. They are chopped and added to a sauce of onion, pepper and garlic that we make in parallel.
- Season with salt and pepper and add 2 glasses of water or vegetable broth. After 30 minutes it is beaten and it is ready to serve.