How to Make Uzbek Dishes Healthier: Make Your National Cuisine Healthier
Shahzoda Ismoilova
Dietitian & Chef
Key Takeaway: By slightly changing the way you prepare your favorite Uzbek dishes, you can reduce their calorie content by 30-40% and increase their nutritional value.
Uzbek cuisine is famous for its delicious dishes, but they are often high in fat and calories. So, how can you make your favorite national dishes healthier? In this article, you will discover the most effective ways to make Uzbek dishes healthier.
1. Reduce Fat Content
Uzbek cuisine is known for its many fatty dishes. Use vegetable oil when cooking and reduce the amount of oil. Using non-stick cookware for frying can significantly reduce the amount of oil needed.
Practical Tip:
When making plov, you can reduce the usual amount of oil by 25-30%. Use water or broth instead of oil. Fry onions with less oil or use baked onions instead.
Avoid:
- Adding too much oil
- Using large amounts of animal fats
- Processed oils
Prefer:
- Olive oil
- Sesame oil
- Avocado oil
2. Add More Vegetables
By adding more vegetables to dishes like plov, manti, or lagman, you can make them healthier. Vegetables add new flavors to the dish, increase the feeling of fullness, and reduce calorie content.
Ways to Add Vegetables:
- Increase the amount of carrots in plov, add bell peppers, beans
- Add more vegetable mix to manti filling
- Add more colorful vegetables to lagman
- Prepare vegetable skewers for shashlik
| Dish | Additional Vegetables | Calorie Reduction |
|---|---|---|
| Plov | Additional carrots, bell peppers | 20-25% |
| Manti | More vegetables instead of potatoes | 15-20% |
| Lagman | Additional vegetables | 10-15% |
3. Steam Instead of Frying
Steaming or baking dishes instead of frying is a healthier option. This method reduces oil consumption and preserves the natural flavor of the food.
✓Steaming
Steam manti, chuchvara, and other dishes instead of frying. This method allows you to cook with little or no oil.
✓Baking
Bake samosa, somsa, and other fried dishes instead of frying. This method reduces the amount of oil by up to 70%.
4. Use Salt and Spices in Moderation
Excessive salt consumption is harmful to health. Add flavor to dishes with spices, but use salt in moderation. Natural spices and herbs reduce the need for salt.
Spices to Use Instead of Salt:
Cumin
Pepper
Coriander
Parsley
5. Proper Portion Control
It is important to eat smaller portions and pay attention to meal times. Using smaller plates makes it easier to control portion sizes.
Tips for Portion Control:
- Use smaller plates
- Chew and eat food more slowly
- Start with more salad or vegetables
- Drink a glass of water 20 minutes before meals
6. Healthy Desserts
Choose fruit salads or light desserts instead of sweets. Using Uzbekistan's rich variety of fruits and berries, you can prepare healthy and delicious desserts.
Traditional Desserts
- Halva - reduce sugar content
- Nisholda - with honey or molasses
- Murabbo - use natural sweeteners instead of sugar
New Options
- Fruit salads
- Melon and watermelon in their natural state
- Baked fruits
7. Tips for Specific Dishes
Making Plov Healthier:
- Reduce the amount of oil by 30%
- Add more vegetables (carrots, bell peppers, peas)
- Replace some of the rice with bulgur or quinoa
- Use chicken or turkey breast instead of lamb
Making Manti Healthier:
- Roll the dough thinner
- Add more vegetables to the meat and potato mixture
- Steam instead of frying
- Use turkey meat instead of lamb
Making Lagman Healthier:
- Add more vegetables
- Reduce the amount of oil
- Use whole grain pasta
- Reduce the amount of meat and increase the amount of vegetables
8. Frequently Asked Questions
Q: What oil is best to use when making plov?
A: Olive oil or sesame oil is a better option than traditional oils. They have less saturated fat and are better for heart health.
Q: What alternative methods are there for making manti?
A: Instead of frying, you can steam or bake manti. Rolling the dough thinner and using vegetable fillings instead of meat can also reduce calorie content.
Q: How can you reduce salt when preparing Uzbek dishes?
A: Use spices like cumin, pepper, parsley, and coriander instead of salt. The natural flavor of vegetables also reduces the need for salt.
Conclusion
Making Uzbek national dishes healthier is achieved by changing the way they are prepared without losing their flavor. By reducing the amount of oil, adding more vegetables, using healthier cooking methods, and controlling portion sizes, you can make your favorite dishes healthier. Remember, the key is balanced eating and maintaining an active lifestyle.