Special Recipes for Those Who Want to Lose Weight

Those who experience intestinal problems, hunger, and fatigue after long periods of fasting can opt for vegetable soups among all soup options. Vegetable soups help regulate blood sugar and support gut health thanks to their fiber content, while also providing longer-lasting satiety. At the same time, their high vitamin content contributes to a stronger immune system.

Vegetable Soup Recipes:

Broccoli Soup: Combine broccoli, zucchini, fresh red pepper, garlic, onion, parsley, etc., 1 potato, 2 tablespoons of bulgur (cracked wheat), 2 water glasses (about 200 ml / 3/4 cup + 1 tbsp each) of water, and 1 tablespoon of olive oil; bring to a boil. Blend until smooth. (Total raw vegetables: approximately 1 kg / about 2.2 lbs)

Zucchini Soup: Chop 2 zucchinis, 2 tomatoes, 1 onion, and 2–3 garlic cloves, then add 1 coffee cup (about 80 ml / 1/3 cup) of bulgur or lentils and 1 dessert spoon (about 2 tsp) of olive oil. Add 1 bunch of parsley, ½ bunch of dill, and ½ bunch of fresh mint, then cook with the desired amount of water and spices. Blend until smooth before serving.

 **** Those with blood sugar irregularities and those looking to lose weight should especially avoid pastry-based and fried sweets during this period. They should instead prefer lighter desserts made with milk or fruit.

A few suggestions for those with a sweet tooth:

-  No extra sugar should be added to compotes; alternatively, heat-stable plant-based sweeteners can be used.

-  Fruits such as apples, pears, and peaches can be warmed for 1–2 minutes and served with 1–2 scoops of plain vanilla ice cream and a sprinkle of cinnamon.

-  When making milk-based desserts, using light milk and powdered plant-based sweeteners reduces caloric content by approximately 50%.

-  Fruit salads made from dried and fresh fruits become more nutritious and delicious when topped with grated hazelnuts or walnuts.

**** After breaking the fast at iftar, even though we recommend waiting 20 minutes after having soup before eating more, consuming light meals will help prevent gas, bloating, and other digestive discomforts.

Low-Calorie Salad and Meal Example

Stuffed Artichoke (Enginar Dolması): 1 small artichoke (with leaves intact) + 4 tablespoons of rice or bulgur, parsley, dill, mint, 1 green onion (or regular onion), 1 small tomato, 1 tablespoon of olive oil.

Boil 1 small artichoke together with its flower so the leaves open up. Remove the fuzzy choke in the very center using a spoon. In a separate bowl, mix rice, finely chopped dill, parsley, mint, tomato, and green onion, then stuff this mixture into the artichoke. Place the artichokes in a wide pot. Add 1 tablespoon of olive oil and hot water over each one, then cook on low heat for 30 minutes.

Green Lentil Salad with Pomegranate (Narlı Yeşil Mercimek Salatası): 4 tablespoons of green lentils (raw), ½ tea glass (about 100 ml / 1/3 cup + 1 tbsp) of pomegranate seeds, 2 green onions, fresh mint, parsley, dill, romaine lettuce, lemon juice, sumac, pomegranate molasses (nar ekşisi), 1 tablespoon of olive oil.

Cook the lentils in a small amount of water until all the water is absorbed, then set aside to cool. In a large bowl, mix hand-torn lettuce leaves with finely chopped green onion, mint, parsley, and dill. Add the cooked lentils and pomegranate seeds. In a small bowl, whisk together the pomegranate molasses, sumac, lemon juice, and olive oil, then pour over the salad and toss to combine.

Spec. Diet. Merve TIĞLI