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 and reduce the amount of oil when cooking. 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 in less oil or use boiled 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 even healthier. Vegetables add new flavors, increase satiety, 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
- Make vegetable skewers for shashlik
| Dish | Added Vegetables | Calorie Reduction |
|---|---|---|
| Plov | Extra carrots, bell pepper | 20-25% |
| Manti | More vegetables instead of potatoes | 15-20% |
| Lagman | Extra 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 can reduce oil content by up to 70%.
4. Use Salt and Spices in Moderation
Excessive salt intake is harmful to health. Add flavor to dishes with spices, but use salt in moderation. Natural spices can reduce the need for salt.
Spices to Use Instead of Salt:
Cumin
Pepper
Coriander
Parsley
5. Proper Portion Control
Eating smaller portions and paying attention to meal times is important. Using smaller plates makes it easier to control portion size.
Tips for Portion Control:
- Use smaller plates
- Chew and eat more slowly
- Start your meal with salad or vegetables
- Drink a glass of water 20 minutes before eating
6. Healthy Desserts
Choose fruit salads or light desserts instead of sweets. With Uzbekistan's rich fruits and berries, you can prepare healthy and delicious desserts.
Traditional Desserts
- Halva - reduce sugar content
- Nisholda - use honey or pekmez
- Jam - use natural sweeteners instead of sugar
New Options
- Fruit salads
- Melon and watermelon in natural form
- Baked fruits
7. Tips for Specific Dishes
Making Plov Healthier:
- Reduce oil by 30%
- Add extra vegetables (carrots, bell pepper, peas)
- Replace part 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 mix
- Steam instead of fry
- Use turkey instead of lamb
Making Lagman Healthier:
- Add more vegetables
- Reduce oil
- Use whole grain pasta
- Reduce meat and increase vegetables
8. Frequently Asked Questions
Q: What oil is best for making plov?
A: Olive oil or sesame oil are better options than traditional oils. They have less saturated fat and are better for heart health.
Q: What are alternative methods for making manti?
A: Instead of frying, you can steam or bake manti. Also, rolling the dough thinner and using vegetable fillings instead of meat reduces calories.
Q: How can you reduce salt when making Uzbek dishes?
A: Use spices like cumin, pepper, dill, parsley, and coriander instead of salt. The natural flavor of vegetables also reduces the need for salt.
Conclusion
Making Uzbek national dishes healthier is possible without losing their flavor, simply by changing the way you prepare them. By reducing oil, adding more vegetables, using healthier cooking methods, and controlling portion size, you can make your favorite dishes healthier. Remember, the key is a balanced diet and an active lifestyle.