The benefits of the favorite dish of the Eastern Slavs have been proven by the thousand-year history of its use. Ukrainian borscht- nourishing and healthy food that simply must appear on your table.
Why is borscht useful? This is a perfectly balanced dish. Proteins, fats, carbohydrates - everything in it in moderation. If you adhere to separate meals, then you will have to forget about borscht, but in other cases you won’t find a better dish!
The balance of animal and plant ingredients will have a positive effect on your digestive system, and the harmonious vitamin and mineral composition will provide a strong dose of elements necessary for the body. B vitamins, vitamins C and K, organic acids, amino acids, mineral salts - you can’t count everything!
A decoction of borscht (its liquid component) improves digestion and reduces blood viscosity, thinning it. This is very beneficial for the cardiovascular system. The protein contained in borscht nourishes, saturates and ensures long-term performance.
Borscht perfectly cleanses the body of waste and toxins due to its balanced composition. Fiber, represented by the required six vegetables (potatoes, cabbage, beets, carrots, tomatoes, onions), and beans, is an excellent sorbent. It removes nitrates and radionuclides from the body.
This dish will be dietary if you refuse to use it in the recipe meat broth. This borscht will be considered vegetarian. Its main advantage is the vegetable broth.
The substance betaine contained in borscht breaks down fats, removes bad cholesterol and has significant choleretic properties.
Making borscht is a simple matter. And yet, to cope with this task, it is better to follow the recipe. Here's how it always turns out delicious (click on the link to open it).
| beet | 160.0 (gram) |
| white cabbage | 120.0 (gram) |
| carrot | 40.0 (gram) |
| parsley root | 10.0 (gram) |
| onion | 40.0 (gram) |
| tomato paste | 30.0 (gram) |
| cooking fat | 20.0 (gram) |
| sugar | 10.0 (gram) |
| vinegar | 16.0 (gram) |
| Transparent meat broth | 800.0 (gram) |
Cooking method
Place shredded cabbage in boiling broth or water and cook for 0-15 minutes. Then they put stewed beets(p. 61), sauté vegetables and cook until tender. 5-10 minutes before the end of cooking, add salt, sugar, and spices. When using sauerkraut It is stewed and added to borscht along with beets. Borscht can be seasoned with browned flour, diluted with broth or water (10 g per 1000 g of borscht).
You can create your own recipe taking into account the loss of vitamins and minerals using the recipe calculator in the application.
CHEMICAL COMPOSITION AND NUTRITIONAL ANALYSIS
The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie content | 57.7 kcal | 1684 kcal | 3.4% | 5.9% | 2919 g |
| Squirrels | 3.8 g | 76 g | 5% | 8.7% | 2000 g |
| Fats | 2.9 g | 56 g | 5.2% | 9% | 1931 |
| Carbohydrates | 4.3 g | 219 g | 2% | 3.5% | 5093 g |
| Organic acids | 0.1 g | ~ | |||
| Dietary fiber | 1 g | 20 g | 5% | 8.7% | 2000 g |
| Water | 127.5 g | 2273 g | 5.6% | 9.7% | 1783 |
| Ash | 0.7 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 400 mcg | 900 mcg | 44.4% | 76.9% | 225 g |
| Retinol | 0.4 mg | ~ | |||
| Vitamin B1, thiamine | 0.02 mg | 1.5 mg | 1.3% | 2.3% | 7500 g |
| Vitamin B2, riboflavin | 0.09 mg | 1.8 mg | 5% | 8.7% | 2000 g |
| Vitamin B4, choline | 4.4 mg | 500 mg | 0.9% | 1.6% | 11364 g |
| Vitamin B5, pantothenic | 0.08 mg | 5 mg | 1.6% | 2.8% | 6250 g |
| Vitamin B6, pyridoxine | 0.06 mg | 2 mg | 3% | 5.2% | 3333 g |
| Vitamin B9, folate | 4.5 mcg | 400 mcg | 1.1% | 1.9% | 8889 g |
| Vitamin B12, cobalamin | 0.08 mcg | 3 mcg | 2.7% | 4.7% | 3750 g |
| Vitamin C, ascorbic acid | 4.9 mg | 90 mg | 5.4% | 9.4% | 1837 |
| Vitamin D, calciferol | 0.02 mcg | 10 mcg | 0.2% | 0.3% | 50000 g |
| Vitamin E, alpha tocopherol, TE | 0.1 mg | 15 mg | 0.7% | 1.2% | 15000 g |
| Vitamin H, biotin | 0.3 mcg | 50 mcg | 0.6% | 1% | 16667 g |
| Vitamin RR, NE | 1.5308 mg | 20 mg | 7.7% | 13.3% | 1307 g |
| Niacin | 0.9 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 172.4 mg | 2500 mg | 6.9% | 12% | 1450 g |
| Calcium, Ca | 18.6 mg | 1000 mg | 1.9% | 3.3% | 5376 g |
| Magnesium, Mg | 12.9 mg | 400 mg | 3.2% | 5.5% | 3101 g |
| Sodium, Na | 20.3 mg | 1300 mg | 1.6% | 2.8% | 6404 g |
| Sera, S | 18.2 mg | 1000 mg | 1.8% | 3.1% | 5495 g |
| Phosphorus, Ph | 48.9 mg | 800 mg | 6.1% | 10.6% | 1636 g |
| Chlorine, Cl | 19.4 mg | 2300 mg | 0.8% | 1.4% | 11856 g |
| Microelements | |||||
| Aluminium, Al | 105.3 mcg | ~ | |||
| Bor, B | 91.3 mcg | ~ | |||
| Vanadium, V | 16.6 mcg | ~ | |||
| Iron, Fe | 1 mg | 18 mg | 5.6% | 9.7% | 1800 g |
| Iodine, I | 3.1 mcg | 150 mcg | 2.1% | 3.6% | 4839 g |
| Cobalt, Co | 1.4 mcg | 10 mcg | 14% | 24.3% | 714 g |
| Lithium, Li | 0.3 mcg | ~ | |||
| Manganese, Mn | 0.155 mg | 2 mg | 7.8% | 13.5% | 1290 g |
| Copper, Cu | 47.6 mcg | 1000 mcg | 4.8% | 8.3% | 2101 g |
| Molybdenum, Mo | 4.4 mcg | 70 mcg | 6.3% | 10.9% | 1591 g |
| Nickel, Ni | 5 mcg | ~ | |||
| Tin, Sn | 2.5 mcg | ~ | |||
| Rubidium, Rb | 97.8 mcg | ~ | |||
| Fluorine, F | 11.2 mcg | 4000 mcg | 0.3% | 0.5% | 35714 g |
| Chromium, Cr | 4.6 mcg | 50 mcg | 9.2% | 15.9% | 1087 g |
| Zinc, Zn | 0.2959 mg | 12 mg | 2.5% | 4.3% | 4055 g |
| Digestible carbohydrates | |||||
| Starch and dextrins | 0.1 g | ~ | |||
| Mono- and disaccharides (sugars) | 3.2 g | max 100 g | |||
| Sterols (sterols) | |||||
| Cholesterol | 5.1 mg | max 300 mg |
Energy value Borsch is 57.7 kcal.
Millions of people around the world prefer borscht among all first courses - traditional dish Ukrainian cuisine. It is loved for its unsurpassed taste and attractive appearance. Eating it is a pleasure. In addition, even a small portion of borscht can provide the body with the substances necessary for life. However, there are also opponents of the dish who doubt its usefulness. So, Ukrainian borscht: benefit or harm? Here's what nutritionists say about it.
Choose your recipe
Ukrainian borscht prepared according to traditional recipe, is a perfectly balanced dish. The ratio of proteins, fats and carbohydrates in it - carriers of energy necessary for the normal functioning of the whole body, as well as minerals, vitamins and enzymes is such that one cannot wish for anything better. The indicator of the optimal ratio of nutrients is not suitable only for supporters of separate nutrition and vegetarians, if we are talking about borscht in meat broth. For other people, the dish is an example of the harmony of products in one plate.
When everything in a dish is balanced, then, for example, fats (vegetable or animal) give a mild choleretic effect, which is beneficial for the liver. Based on this, the entire digestive system begins to work like a clock.
Real Ukrainian meat borscht with lard is a real storehouse of protein, which is an amazing energy drink that guarantees vigor and a high level of performance. Complete protein nourishes, gives a feeling of fullness for a long time, and increases the efficiency of metabolic processes. Vegetables and seasonings supply the body with macro- and microelements, organic acids, fiber, vitamins A, C, K and group B.
It’s worth mentioning separately about fiber. Borscht is an excellent detoxifier that cleanses the body of toxins. It is no coincidence that the mixture of vegetables that go into preparing real, traditional Ukrainian borscht is called the “magnificent seven.” Beets, potatoes, cabbage, onions, carrots, tomatoes, herbs (sometimes garlic) - all together they perfectly complement each other and form that very “magnificent seven”, which, when sauteed and boiled, acts as an excellent sorbent, “brush”. Due to the fiber present in these vegetables - a rather coarse part of them, which is practically not digested by the stomach, the “seven” gently removes the products of decay and putrefaction accumulated in the body.
Even one broth of Ukrainian borscht can claim a high degree of usefulness. It, as the Japanese centenarians would say, sends energy to the fire of digestion and revitalizes the blood, i.e. regulates its viscosity, making it more liquid, which is beneficial for the heart and blood vessels.
Here are the claims its opponents make about Ukrainian borscht:
- meat broth is harmful, it causes diseases of blood vessels, joints, kidneys -
- carrots and cabbage are leaders in the absorption of nitrates -
- borscht contains oxalic acid and dangerous compounds that lead to caries, osteoporosis and other diseases -
- frying, an essential element of Ukrainian borscht, causes the development of gastritis, stomach ulcers, and also carries cholesterol, which affects blood vessels and the heart.
What can you say to this? Broth cooked with the “wrong” meat can cause some harm. That is, obtained from an animal whose diet was supplemented with growth hormones or antibiotics. There is only one way out - buy meat from trusted producers and you will have nothing to fear.
Eat good way secure the broth. As soon as the meat in the pan comes to a boil, remove it from the heat and drain the liquid. Rinse the meat, add fresh water, add a whole onion, and put it back on the fire. Then discard the onion.
Regarding nitrates: the opinion that large amounts of them enter the body along with cabbage and carrots is contradicted by another opinion based on research. According to the conclusions of scientific research, heat-treated vegetables, unlike fresh ones, ensure easy transit of nitrates through the intestines and their safe removal from the body.
Regarding oxalic acid: yes, it is present in borscht, but in a concentration that is not hazardous to health. In addition, it is easily neutralized by sour cream, which is required when serving Ukrainian borscht.
Roasting. The process of frying onions and carrots does not take long, only until a light golden color appears. Carcinogenic substances with a high carbon content are known to form only in burnt foods that have been fried in oil or fat at high temperatures for a long time. Just avoid this when preparing frying, and then it will not be dangerous to your health.
So what harm does Ukrainian borscht bring? Yes, in general, none. This is nothing more than a far-fetched and unsubstantiated myth. The benefits of this dish have been proven by the thousand-year culinary history of its use and many objective studies. It is only important to use high-quality products and know the rules for preparing real traditional Ukrainian borscht.
Related article
Red borscht is a very old traditional Ukrainian dish. They began to prepare it on the territory of Kievan Rus in the families of ordinary peasants. Soon delicious soup also found its way onto the tables of noble people. The only difference in preparation was that the poor had borscht without meat, at best with lard, while the rich had the dish with a strong meat broth.
The secret that borscht is so firmly rooted in the Slavic menu is its unusually great benefits for the body. Almost all first courses are shown in dietary nutrition, with the only difference that for different diseases the diet and cooking recipes are different. But borscht without meat can be consumed by almost everyone, thanks to its high nutritional value, while the calorie content is low.
The benefits of borscht for the human body
Borscht without meat is a must-have vegetarian dish. The ingredients that make up the composition have nutritional properties that can replace all vital proteins and vitamins:
Often, a therapeutic diet for diseases of the stomach, duodenum or others provides for a special consistency of dishes in the diet - in the form of purees. This makes them easier to digest and eliminate. Vegetarian pureed borscht can also be consumed; its benefits will not suffer at all. There are a variety of recipes, but to enhance the dietary effect, vegetables can not be fried, but stewed with the addition of a teaspoon butter and vegetable broth. The calorie content of the dish will be minimal, which also helps to increase the dietary value of this first course.
The main secret of making red borscht: In order for beets to retain their beautiful red color, they should be added only after adding acidic foods - tomatoes, citric acid or vinegar.
In general, borscht is known and loved not only in Ukraine, but also in Russia, Moldova, Poland, Romania and even Lithuania. Each nation has its own name for this beet soup, and the recipes are very similar, but they all have slight differences in terms of herbs, and some ingredients. But all the recipes have one thing in common - the red borscht should sit after cooking for at least 2-3 hours. During this time, it will be saturated with color and its unique beetroot taste. We offer the most original recipes different types of this miracle soup.
Calorie content per 100 grams – 26 kcal.
A distinctive feature of Polish beet soup is that it is usually drunk from a mug. Often, only the liquid part of the borscht is consumed - a decoction of all the ingredients. And the calorie content of the dish increases due to potatoes or onion pies, which are usually served together.
Ingredients:
Preparation:
Bring water to a boil. While the water is boiling, dilute sour cream, sugar and flour in a glass with cold water. Stir thoroughly so that there are no lumps. Add all this to boiling water. When it boils again, add spices and salt. At this time, cook the beets separately. IN finished form it needs to be grated and sprinkled with vinegar. Place grated beets into the boiling mixture and boil for another 2-3 minutes, no more, so that the color is not lost during cooking. Turn off and let it brew.
A little secret: If a therapeutic diet excludes the use of vinegar in any quantity, it can be replaced with lemon juice or not used at all.
Calorie content per 100 grams – 116 kcal.
There are recipes that only imitate the real dish. But this is a recipe for authentic Ukrainian borscht with all the main ingredients. It takes a long time to prepare, and the process is very sensitive. A special feature of Poltava borscht are dumplings, which are always used to season it, as well as exclusively poultry broth (chicken, duck, goose).
Ingredients:
Preparation:
Place the meat in water, bring to a boil and skim off the foam. Then add salt, season with bay leaf, parsley root, chopped onion, half of all the garlic and chopped carrots. Cook this broth for 2.5-3 hours over low heat. At least a liter of water should boil away. After about 1.5 hours of boiling, add very finely chopped potatoes to the broth. Cabbage is added 20 minutes before the end of cooking the borscht as a whole. During this time, it will not boil over and will have a pleasant crispy consistency, and the broth will not acquire the characteristic cabbage smell.
In a frying pan with melted lard, simmer onions and grated raw beets, which must be sprinkled with vinegar already in the frying pan. Ten minutes after the start of the stewing process, pour in the tomato paste and add 2 cloves of garlic. This should simmer for about half an hour or forty minutes over very low heat, stirring constantly. There is also no need to add water. Perhaps a few spoons of broth. While the vegetables are stewing, you need to grind the lard or season the ready-made lard with chopped garlic and black pepper. Season the finished stewed beets with sour cream and simmer together for 2-3 minutes. Combine the mixture with the broth, from which you first remove the meat. Boil for five minutes, then add lard with garlic and dumplings and cook for another 7-10 minutes. Turn off the fire. Let it brew for at least half an hour, ideally 1-2 hours. Served with sour cream.
Dumplings are made from buckwheat flour, eggs and salt. Mix all ingredients until it reaches the consistency of sour cream. Drop small portions of the mixture with a teaspoon into boiling water. Readiness is determined by the floating dumplings.
A little secret: Do not salt the beets while stewing, this can give them a slightly bitter taste and steal the natural sweetness of the finished dish.
Old recipes for dumplings call for buckwheat flour, but if you don’t have it, wheat flour will do just fine.
Calorie content per 100 grams – 20.1 kcal.
Vegetarian red borscht has a low calorie content, but is not inferior in taste to traditional beetroot soup. Included in diets where the use of broths is contraindicated.
Ingredients:
Preparation:
The principle of preparing borscht with vegetable broth is the same as in the previous recipe. The only difference is that it is not meat that is cooked, but vegetables. During this time, the potatoes boil and add thickness to the broth, which is not only very tasty, but also beautiful on the plate. Grated tomatoes without peel are added to the beets. Can be replaced tomato paste, but the taste of tomatoes will better complement the finished dish.
A little secret: To enhance the taste of the vegetable broth, you can add grated celery root (20-30 g) to it during cooking.
Calorie content per 100 grams – 63 kcal.
Each housewife has her own secrets in preparing Ukrainian borscht, but its invariable attribute is beans.
Ingredients:
Preparation:
A little secret: at the end of cooking, garlic will give off more taste and smell if you do not chop it, but crush it with a knife on a board and throw it into the soup in this form.
If you think that rich borscht, which, as required by the recipe, was cooked for a long time, boiled actively and became rich and thick, loses all its beneficial qualities, then you are mistaken. Yes, some vitamins (for example, ascorbic acid) disappear, but most of them remain.
Moreover, during the preparation of borscht, the fiber structure of vegetables, of which there is a lot in its composition, is destroyed. This is good, because such vegetables are easier for the body to digest and absorb, and fiber “works” softer, but very actively
This dish of beets, cabbage and carrots and tomatoes stimulates peristalsis, serves as a kind of sorbent, removing harmful substances from the body...
Cabbage and potatoes - the main components of borscht greatly enhance metabolism. Cabbage also removes excess fluid from the body, eliminates bad cholesterol, and is good for the gallbladder and kidneys. Read more about cabbage
Beet takes care of normal blood circulation, including in the brain, and therefore improves its functioning. It takes care of the endocrine system and the thyroid gland, as it contains a lot of iodine, which, although partially evaporated during cooking, is still present in red borscht in considerable quantities.
And magnesium, which is also abundant in Ukrainian “buryak”, has a beneficial effect on the nervous system. Read more about all the riches of beets HERE.
Carrot also improves metabolism, helps remove harmful components from the body, improves the quality of vision, and is a natural laxative. Read more about carrots in the article
Tomato, stewed tomatoes contain lycopene - a well-known cancer prevention agent and a good remedy for restoring men's health. Well, in general, tomatoes have a lot of useful qualities (read about it HERE).
Green and spices, which are always present in Ukrainian borscht, especially in summer and autumn, actively fill the body with B vitamins, improve the functioning of the liver, kidneys and the entire gastrointestinal tract system.
Do you like to put it in borscht? beans? Wonderful. These legumes are a wonderful source of vegetable protein and amino acids. Good for those who suffer from diabetes and obesity (lenten borscht is often cooked with beans), improves the functioning of the liver and kidneys.
And finally, meat , which is traditionally present in borscht. Meat broth and meat itself are an important source of protein, unique amino acids and energy. Meat is necessary during periods of intensive growth, for those who suffer from iron deficiency anemia (beef) and simply for all lovers of traditional Ukrainian borscht.
