Zucchini is a very easy food. 100 g of fresh fruit contains no more than 18 kcal. When these vegetables are turned into caviar, the energy value increases. Is it possible to eat squash caviar on a diet, is it beneficial, and what is the harm? Everyone who adheres to the rules of a healthy diet should know.
Zucchini is usually eaten raw, stewed, boiled, fried, as a separate dish. But more often people make caviar from them. This is also sold in industrially produced jars. However, home-cooked ones are lower in calories.
What is included in squash caviar
There are quite a lot of recipes for preserved squash. However, the classic product consists of three main ingredients:
- zucchini;
- tomatoes or tomato paste;
- carrots.
We recommend reading: Why tomatoes are good for the body
The proportions of vegetables are 50/25/25 - a balanced mixture has a pleasant taste and dietary properties. The product contains pepper, garlic and fried onions, as well as vegetable oil in small quantities; they improve the taste of the preserve.
Traditional vegetable caviar includes carrots, zucchini and tomatoes.
Important! Canned food prepared not in accordance with GOST may contain starch and wheat flour, and an increased amount of vegetable oil. When purchasing a product, you need to carefully read its composition.
Delicious caviar from oven-baked zucchini
If you bake vegetables in the oven, the dish literally cooks itself. Well, I think everyone has heard about the benefits of baking. In general, I recommend taking note - the recipe is superb.
KBJU per 100 g: 89.6/1.4/4.8/10.3
Everything is prepared from standard products:
- medium zucchini - 3 pcs.
- bell pepper – 2 pcs.
- large onion
- carrots – 2 pcs.
- tomatoes – 2 pcs.
- 2 tablespoons vegetable oil
- salt - to taste
- ground black pepper.
For baking, use a sleeve (a bag made of heat-resistant material with ties). The sleeve creates the effect of simultaneously baked and steamed products, which are soaked in their own juice and become tastier and more aromatic.
How to cook:
- All vegetables are peeled, cut, and placed in a sleeve. It must be tied at one end immediately, and the other end must be tied after adding oil, salt, and pepper to the mixture of vegetables according to the recipe.
- You can bake without oil - this will reduce the calorie content and add a special taste.
- The sleeve is placed in the oven for an hour, temperature – 1800 C.
- You need to make sure that it is in the middle of the baking sheet and does not touch the walls. To allow steam to escape, make several holes in the top using a fork or toothpick.
- After an hour, the sleeve is removed, the resulting juice must be drained - it can be used to prepare sauces and soups.
- After the prepared vegetables have cooled, beat everything with a blender or scroll through a meat grinder.
- If desired, you can add grated garlic clove or pepper.
This dish does not keep for long - several days in the refrigerator.
Chemical composition of squash caviar
According to GOST, squash caviar contains most of the important vitamins and minerals. In particular, the product contains:
- vitamins C and E 17% of the daily value;
- vitamins B - from B1 to B9;
- vitamins A and PP;
- a small amount of vitamin H;
- potassium and cobalt;
- magnesium, calcium and iron;
- phosphorus, copper and manganese;
- zinc, chromium, iodine and sodium in small volumes;
- starch and natural sugars;
- ash.
We recommend reading: Products containing potassium: which have the most, table
The composition is mainly expressed in carbohydrates - in 100 g of preservation there are about 7.4 g of them. A significant share in the composition is occupied by fats, represented by 6.3 g, and only 1.6 g is accounted for by proteins.
What are the benefits of squash caviar?
The product is valued not only for its good taste, but also for its many beneficial properties. Preserving zucchini:
- helps cleanse the intestines of toxins and get rid of chronic constipation;
- improves metabolic processes and promotes the removal of cholesterol from the body;
- lowers blood pressure and helps control normal blood sugar levels;
- satisfies appetite, but does not lead to excess weight gain;
- helps strengthen bones and teeth;
- has a positive effect on the functioning of the heart and the condition of blood vessels;
- supports good functioning of the reproductive system;
- helps cope with inflammatory diseases;
- strengthens the body's immune resistance.
Eating caviar from zucchini is especially beneficial for the intestines.
Another useful property of canned vegetables is their pronounced antioxidant qualities. When regularly added to the diet, the product reduces the risk of cancer of the stomach and intestines.
What are the benefits of squash caviar for men?
The beneficial properties of the product for men include the prevention of hemorrhoids. Caviar has a beneficial effect on constipation and helps cleanse the intestines. In addition, the anti-inflammatory properties of vegetables prevent the development of prostatitis in middle-aged men.
It is useful for men to include preserved squash in their diet to protect the liver and blood vessels. The product helps lower cholesterol and remove toxins from the body, therefore protecting against the development of vascular and heart diseases.
What are the benefits of squash caviar for women?
For women, the product is very valuable. First of all, it is necessary to note its dietary properties - canned squash helps cleanse the intestines, normalize metabolic processes and get rid of excess weight.
Canned squash contains plant analogues of female hormones. Therefore, it is useful to use it to normalize hormonal levels during painful periods or during menopause. Caviar preventively protects women from diseases of the mammary glands, and also has a positive effect on appearance, helps maintain youthful skin, and prevents the appearance of age spots.
Zucchini caviar promotes weight loss and protects skin from aging
Harm of squash caviar
The beneficial properties of canned vegetables can be harmful if consumed in excess:
- Preservation contains a lot of potassium, so an overdose can lead to the formation of stones in the bladder or kidneys. The product should be used with caution in case of chronic diseases of the excretory system.
- Squash caviar is harmful for stomach ulcers and exacerbation of gastritis. Vegetables in its composition have an irritating effect on the mucous membranes and only worsen your health.
- The benefits and harms of squash caviar for weight loss depend on the amount of the product. Preservation cannot be used for a mono-diet and consumed more than 250 g per day, in such cases it will lead to indigestion and stomach irritation.
A product contaminated with botulism becomes harmful and very dangerous; this happens when stored improperly. If a home or store-bought jar is swollen, and the preserved food itself has acquired an unusual color and smell, you should not eat it. Botulism leads to severe poisoning and sometimes even causes death.
The daily norm of vegetable caviar from zucchini and tomatoes is only 250 g
How many calories are in homemade squash caviar?
The nutritional value of a product depends on its exact chemical composition. But if you prepare caviar at home according to the classic recipe, then on average 100 g of the product will contain about 80 kcal.
How many calories are in squash caviar from the store?
Typically, store-bought canned food contains more vegetable oil and additives that extend shelf life. Additional ingredients can increase calorie content; for a store-bought zucchini product the figure is about 97 kcal per 100 g.
Composition and nutritional value of the product
Caviar from zucchini is desired by everyone. And the energy content per 100 g is only 103 kcal. The glycemic index of this dish is 70-75. This is a high figure. But due to the high moisture and fiber content, such caviar helps cleanse the intestines, which means losing weight.
| Energy value (100 g) | Proteins – 1.70 g, fats – 7.20 g, carbohydrates – 8 g. |
| Vitamin composition (100 g) | B1, B2, B5, B 6, C, RR, E. |
| Mineral composition (100 g) | Potassium, zinc, manganese, sodium, calcium, magnesium, phosphorus, sulfur. |
Important! Each product has its own glycemic index. This is the effect of a product on blood sugar levels after consumption. GI shows the rate at which carbohydrates are absorbed in the body and increase sugar levels. The highest indicator is 100. Low GI foods have fiber and complex carbohydrates that are digested slowly. A high GI indicates simple carbohydrates that are quickly digested. And if there is no reason to consume glucose, it is sent to fat reserves.
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Contraindications to squash caviar
Canned squash has numerous beneficial properties, but there are few prohibitions on its use. Contraindications include:
- peptic ulcer of the stomach and duodenum;
- gastritis with high acidity;
- acute pancreatitis;
- individual allergies;
- kidney and bladder stones.
Since the product contains tomatoes, pregnant women and nursing mothers should use it with caution, as it can cause allergies.
Who should exclude this dish from their diet?
Some people will have to give up zucchini. There are a number of reasons for this:
- some kidney pathologies;
- stomach and duodenal ulcers;
- gastritis with high acidity;
- acute form of gastrointestinal diseases;
- allergy to zucchini and caviar components.
It is also important to carefully study the composition of the product when purchasing. If it contains sugar, it is better not to use if you have diabetes.
Important! To reduce the calorie content of caviar, you can cook it in a slow cooker. You can also use a microwave.
How to cook squash caviar
You don’t have to buy tasty and healthy canned vegetables in the store; you can prepare them at home. The algorithm looks like this:
- about 1.5 kg of fresh zucchini is peeled and the seeds are removed from the pulp;
- finely chop 750 g of onions and grate the same amount of carrots;
- onions and carrots are placed in a frying pan and fried with salt and vegetable oil;
- zucchini is cut into large pieces along with 1.2 kg of tomatoes;
- the vegetables are minced through a meat grinder, and then the mixture is mixed with fried carrots and onions.
After this, you need to add a little salt, allspice and sugar to the preparation, and then put the mixture to simmer over low heat in a cauldron or thick-bottomed pan. During cooking, you can add chopped parsley and cayenne pepper to the mixture. The product should be simmered for 2 hours, stirring constantly.
The finished canned vegetables are laid out in pre-sterilized containers and covered with lids. The jars are wrapped in a warm blanket, turned over and left to cool slowly overnight.
It’s not difficult to prepare homemade caviar from zucchini, and it has more beneficial properties than store-bought caviar.
Recipes
A great option is to cook caviar at home. This vegetable dish will be dietary, since it definitely does not contain vinegar, sugar, or artificial flavoring additives.
| Name | Ingredients | Cooking method |
| Simple |
| All ingredients must be ground in a blender and cooked over low heat for 40 minutes. Very tasty both hot and cold. It is recommended to add salt and pepper individually, but not to the dish itself. |
| With added apple |
| Peel the carrots, zucchini, and onions, cut into cubes and simmer over medium heat for 10 minutes with the addition of a little water. Peel the tomatoes, chop them and put them in a frying pan and simmer for another 10 minutes. Peel and finely chop the apple, add to the caviar, simmer for 5 minutes. When everything is ready, grind the caviar with a blender. |
| Diet caviar |
| Peel the zucchini and cut into two halves. Grease with vegetable oil. Place in an oven preheated to 200 degrees along with the tomatoes and a head of garlic. Bake for approximately 60 minutes. Remove vegetables from oven and cool. Remove the skin from the tomatoes. Grind everything into a single mass. Then put on low heat and add spices to taste. You can add a pinch of sugar, this will not stop the dish from being dietary, but it will acquire a special taste. |
| Original caviar |
| Peel all the ingredients, chop finely and blanch in butter, adding soy sauce (read more about whether soy sauce is ok for weight loss). Pour half a glass of hot water, boil until the vegetables are fully cooked, add pepper and salt. Then grind with a blender. You don’t have to chop it, it will also be delicious. |
Important! If you use zucchini for weight loss, you should not get carried away with fried ones. It is better boiled, baked, cooked in foil or over a fire. Squash caviar can also be prepared for the winter. But we must not forget that this product requires careful preparation, long-term boiling and sterilization of jars. Canned vegetables also retain their beneficial properties. But you'll have to add a little vinegar, and it's not good for everyone.
Rules for using squash caviar
It is best to eat canned vegetables for breakfast or lunch. The application options are very diverse, the product can be eaten:
- with omelettes and porridges;
- with potatoes and meat;
- with pasta;
- with fish;
- with sandwiches - caviar is spread on bread instead of butter or cheese.
We recommend reading: Potatoes: beneficial properties and contraindications
The daily norm for a healthy person should not exceed 250 g. For diabetes mellitus, you can consume about 100 g of canned squash per day, but you need to make sure that the product contains less salt and sugar.
For gastritis, the consumption of caviar depends on the level of acidity. If the production of gastric juice is increased, then it is better to discard the product; tomatoes in the composition will have a negative effect. But for gastritis with low acidity, the properties of preserved zucchini will be very useful and will improve digestion.
Zucchini caviar is used with sandwiches, cereals and hot dishes
Finally, tips and lifehacks
If you want the caviar to be thicker, it should be cooked without a lid and a little longer. Young zucchini reaches readiness faster than mature ones.
You can add not spices to caviar, but herbs and garlic. Those who like it spicier add hot pepper. I highly recommend looking for smoked paprika in stores - it makes the caviar so aromatic, it looks like it came straight from the oven!
You can get an incredible taste of the dish by adding various unexpected ingredients: plums, pumpkin, apples, pears and whatever you like. This way you can achieve fantastic results.
Baking and stewing is the healthiest way to cook. Many vitamins are retained; you can exclude oil.
Irina Polyanitsa My name is Irina, I am the owner and admin of the site, as well as the author of most of the recipes and articles. I love to cook simple and healthy delicacies. Certified gym instructor, personal trainer. She completed a course on nutrition and health at Stanford University, Stanford Introduction to Food and Health, as well as a course at Ludwig Maximilian University of Munich (LMU) Nutrition and Lifestyle in Pregnancy (about nutrition and lifestyle during pregnancy).
Squash caviar during pregnancy
During pregnancy, canned squash is recommended for consumption. The beneficial properties for women are that the product helps prevent constipation, reduces swelling and also strengthens the immune system.
For the developing fetus, caviar is primarily beneficial for potassium and calcium - minerals are responsible for building the baby’s skeleton and cardiovascular system. Folic acid in the product promotes the healthy development of the child's nervous system and prevents the occurrence of congenital diseases.
Advice! Trying canned squash during pregnancy should be done with caution; tomatoes in the product may cause allergies.
Is it possible to have squash caviar while breastfeeding?
During lactation, the properties of squash caviar may be useful. The product improves a woman’s digestion, helps avoid constipation after childbirth, strengthens the immune system and replenishes vitamin deficiencies.
At the same time, you can add conservation to the diet only at 2 months of the child’s life and with great caution. The product contains carrots and tomatoes - vegetables that often cause allergies in infants. For the first time, you can try caviar in an amount of no more than 2 large spoons; if the child does not have a negative reaction, the dosage is gradually increased to 100 g.
Zucchini caviar can be consumed by pregnant women if there is no allergy to tomatoes
Attention! During breastfeeding, it is necessary to choose home-made caviar without flavor enhancers and chemical additives.
Benefits and harms
Zucchini caviar brings many benefits. The advantages are:
- fiber improves intestinal motility, prevents and treats constipation;
- the functioning of the heart muscle improves;
- cholesterol decreases;
- immunity is strengthened;
- joints become stronger;
- salts and toxins are removed;
- the blood is cleansed, blood circulation is activated;
- swelling and excess water go away;
- metabolism is activated.
Doctors recommend eating caviar every week. It is especially useful for those who are losing weight, as well as for certain diseases of the gastrointestinal tract, kidneys and liver.
Harm also exists. Expired or low-quality products contribute to the occurrence of botulism.
