Calorie content and recipe for okroshka with kefir

Composition and calorie content of the dish

Okroshka consists of 2 types of ingredients: base and other non-liquid products. The basis is kvass or some fermented milk product. Usually it is kefir, but the dish can be prepared with ayran or fermented milk starter. These drinks are filled with the remaining components:

• cucumbers,
• eggs,
• potato,
• radish,
• sausage or meat
• greenery.

If desired, also add salt, pepper, and mustard. You can exclude or add something from the main set of products, taking into account your taste preferences. Therefore, the calorie content of the dish will differ depending on the ingredients.

Calorie content of okroshka with kvass

The calorie content of a kvass dish is about 60 kcal. But here everything depends on other ingredients - the use of fatty meat or sausage can increase the energy value to 75-80 kcal per 100 g. The calorie content of the dish and the excess amount of potatoes increases due to the relatively high carbohydrate content.

Calorie content of okroshka with kefir

The calorie content of okroshka with kefir depends on the fat content of the fermented milk product. The energy value of a dish made with low-fat kefir is no more than 55 kcal per 100 g, taking into account that it does not contain other fatty or carbohydrate ingredients. Kefir with 3.2% fat content will increase the calorie content of okroshka to 65 kcal.

Okroshka on kefir with chicken

Probably one of the most popular okroshka recipes. Many people believe that kefir-based okroshka with chicken breast is the most delicious of all. You can check whether this is true or not only by preparing it and trying it.

Products:

• Four hundred grams of chicken breast
• Five hundred grams of potatoes
• Seven chicken eggs
• Three hundred grams of radish
• Three hundred grams of cucumbers
• Three hundred grams of greens
• Liter of kefir
• Three hundred grams of sour cream
• Two liters of water
• Tablespoon mustard
• Salt, citric acid to taste

1. Boil, cool and peel the potatoes. Cut it into small cubes. Place in a deep bowl.

1. Cook, cool and peel the eggs. Cut them into cubes or into an egg slicer. Place them in a bowl with the potatoes.
2. Boil the chicken breast. We wait for it to cool down and cut into medium cubes. Place in a bowl.
3. We wash the cucumbers. Cut them into fairly small cubes. Add to potatoes and meat.
4. Wash the radishes and cut them into medium cubes.
5. Wash the greens and chop them finely. Pour into a shallow bowl and add mustard. Mix thoroughly and add sour cream. Mix thoroughly again and place in a bowl with the rest of the ingredients.
6. Fill with kefir. Add salt and citric acid to taste. Add water there. Mix. Okroshka is ready. Can be served. Bon appetit!

Is okroshka healthy?

Okroshka is not only a tasty and refreshing, but also a healthy dish. The beneficial properties of okroshka are due to the presence of a large amount of vegetables and herbs in its composition. Thanks to vegetables, the body receives vitamins and fiber. The use of meat in cooking supplements the diet with some protein, which is especially useful on a diet.

The benefits of okroshka with kvass

Kvass perfectly quenches thirst and also has a number of health benefits:

• destroys pathogenic microorganisms,
• stimulates metabolism,
• stabilizes the functioning of the gastrointestinal tract,
• strengthens tooth enamel,
• helps improve heart function.

In addition, yeast in kvass has an antimicrobial effect. Regular consumption of yeast helps to cope with pustular skin diseases.

The benefits of okroshka with kefir

No less useful is okroshka based on kefir, the healthiest of fermented milk products. This drink is valued due to the following properties:

1. It puts metabolic processes in order, mitigating the damage caused to the body by lack of sleep, poor diet and stress.
2. Easily digestible and helps digest other foods.
3. It contains useful microelements - iodine, copper, fluorine, and in terms of calcium content, kefir is not inferior to milk.
4. The drink contains B vitamins, which are beneficial for the nervous system, skin and hair.

The beneficial properties of the product make it especially popular for weight loss. Therefore, when on a diet, it is recommended to use kefir as a basis.

Is it possible to lose weight on okroshka?

Thanks to the beneficial ingredients in its composition, okroshka can be considered a healthy diet product. In some cases, it can even serve as the basis of a diet. To do this, it should contain as much greens and vegetables as possible, but potatoes should not be abused on a diet. But you need to give up sausage completely, replacing it with meat.

Important! Meat and eggs are useful for losing weight, but for a dietary diet you need to use lean meat, and the number of eggs should not exceed 1 piece per serving.

It is better to season the dietary version of the dish with kefir, the fat content of which is no more than 1.5% percent.

Recipes

There are a great many options for preparing wonderful cold okroshka, but the classic one remains the most popular. It is represented by the familiar recipe for okroshka with kvass.

An unforgettable classic

You will need high-quality beef, which must be boiled first. If it is possible to replace it with boiled beef tongue, then this would be the most ideal solution.

You will need:

• Boiled beef – three hundred grams.
• Kvass - one and a half liters.
• Potatoes - four large tubers.
• Boiled chicken eggs - four are enough.
• Cucumbers – three medium-sized pieces.
• Dill - you need about twenty grams.
• Green onions - about fifty grams.
• Sour cream – two hundred grams.
• Salt - as needed.
• Radishes are a relatively small bunch.

Okroshka with beef - an excellent version of cold soup

Step-by-step preparation:

1. Initially, potatoes are boiled, and certainly in their skins. It is cooled, peeled, cut into cubes and placed in a spacious bowl.
2. Next, boiled eggs are chopped and sent to the potatoes.
3. The onion and dill are chopped, ground with salt, and then also added to the chopped eggs and potatoes.
4. It is recommended not to chop radishes and cucumbers, but to grate them on a coarse grater, which will allow them to release maximum juice. Naturally, these grated vegetables are also combined with the rest of the okroshka ingredients.
5. It's time for the boiled meat. It is cut into cubes and added to other components of the future dish.
6. All that remains is to mix everything thoroughly, distribute the resulting mixture in portions on dinner plates, pour kvass over it and flavor each portion with a spoonful of sour cream.

It will be great if you replace the sour cream with homemade dressing, the recipe for which was discussed above.

This universal recipe for okroshka with kvass can be used to prepare a dish not only with meat, but also with sausage or poultry. The composition of all the above components in the recipe remains unchanged.

You can easily prepare okroshka from just vegetables, but even in this case it will certainly be tasty.

Vegetarian version

You will need:

How to make bread kvass

• Kvass - approximately one liter.
• Beets and carrots - one medium root vegetable each.
• Potatoes - two large tubers.
• Cucumbers – a couple of medium-sized pieces.
• Green onions - about fifty grams.
• Chicken eggs - two are enough.
• Sour cream - a couple of tablespoons.
• Sugar - one teaspoon is enough.
• Salt and mustard - optional.

Vegetarian okroshka is a less high-calorie dish, since it contains almost only vegetables

Step-by-step preparation:

1. Beets and carrots are boiled, peeled, cut into cubes and placed in a suitable spacious container.
2. Peeled boiled potatoes and cucumber are grated and then also placed in a bowl.
3. Green onions must be washed, dried, chopped and rubbed with salt. This way it will become soft and give more juice to the okroshka.
4. In hard-boiled and peeled eggs, the yolks are separated from the whites.
5. The whites are chopped into small pieces and, together with the grated green onions, are also transferred to the previously processed ingredients.
6. The last things added to the bowl are: sugar, salt and yolks ground with mustard.
7. All that remains is to mix everything, pour in kvass and the vegetarian version of okroshka will be ready.
8. Each serving must be seasoned with sour cream and chopped dill.

Is okroshka safe for pregnant and lactating women?

If the attending physician has not established any special restrictions, then okroshka can be eaten by women during pregnancy or lactation. Okroshka during pregnancy is not only not harmful, but also useful. It satisfies the increased need for microelements and vitamins, and also suppresses nausea during early toxicosis.

Attention! During pregnancy and breastfeeding, you should avoid eating sugar and yeast. It is best to use homemade kvass prepared with the addition of raisins for fermentation.

Summer soup also improves appetite in hot weather, when pregnant women usually do not feel like eating.

Okroshka calories

Calorie content of okroshka

Okroshka is a favorite dish of Russian cuisine. It is not only very tasty, but also healthy. Thanks to this, okroshka is very often included in the diet of people who constantly adhere to a diet and monitor their health and physical fitness. How many calories are in okroshka? We will try to answer the question in this article.

The history of okroshka

The history of the appearance of okroshka is connected with 2 important products - bread and milk. It is okroshka that is considered the first liquid soup that appeared before the “creation of the world.” The recipe for the dish appeared immediately after the appearance of milk and kefir, as well as the containers necessary for preparing okroshka. Okroshka with kefir, kvass, whey - all these varieties of dishes are very popular to this day. The low calorie content of okroshka, the ease of its preparation and the elementary composition of the ingredients allowed the dish to take first place among all the culinary delights of Russian cuisine.

For Russians, Ukrainians and Belarusians, since the time of Ancient Rus', okroshka was considered an original national dish along with borscht and solyanka, which has reached our times unchanged.

Okroshka calories and its composition

The authors of the dish do not know any products based on which okroshka would not be prepared. The history of cooking has been able to select the most successful components and their various combinations. Classic okroshka, whose calorie content does not exceed 100 kcal, consists of five main ingredients:

liquid base (kefir, kvass, whey); vegetables; spicy additives and herbs; spices and seasonings; hearty addition (sausage, meat, eggs).

Now let’s find the answer to the main question of the topic: how many calories are in okroshka? It turns out how many calories are in okroshka depends on the calorie content of the ingredients used. So, the calorie content of okroshka with kefir is approximately 47 kcal. The calorie content of okroshka with kvass is no more than 60 kcal (with meat – 52 kcal). The calorie content of okroshka with sausage in water is about 80 kcal. The calorie content of okroshka with vegetables does not exceed 34 kcal. Thanks to such a low calorie content, okroshka allows all its lovers to lose weight without starving.

The liquid base for the dish can be:

water, water with lemon juice, sparkling water, mineral water; kvass or any other drink made from grain crops. Most often, light and light varieties with a neutral taste are used. Birch kvass is good; fermented milk products, which provide okroshka with kefir calories; vegetable broths, juices (tomato juice, cucumber, cabbage), fruit broths (fruit juice, compote, vegetable pickles, marinades); low-fat broth for meat, fish, poultry.

You can use any vegetables for okroshka. Thanks to the vegetables, the calories in okroshka without adding meat are quite insignificant compared to the calorie content of okroshka with sausage. As a rule, tomatoes are not used to prepare okroshka, but cucumbers, radishes, potatoes, Jerusalem artichokes, sweet potatoes, onions, carrots, cabbage, turnips, sweet peppers, rhubarb, asparagus, radishes, zucchini, eggplant, and pumpkin are used. Okroshka with beets is especially popular.

Onions, dill, parsley, celery, garlic, salad greens, cilantro, horseradish, tarragon, marjoram, basil, etc. are used as spicy additives and herbs.

Okroshka spices include salt, ground black and red pepper, vinegar, mustard, sugar, decoctions of bay leaves, cloves, cumin, ginger, cinnamon and even vanilla.

Any type of meat or meat products (sausage, ham, frankfurters, etc.) can be used as a filling supplement. Natural boiled meat is healthier and lower in calories. Lamb, beef and pork, as well as fish, turkey, chicken - all these types of meat are very often used to prepare okroshka. Dried, salted, dried, smoked meat and sausage can also be used. It is worth noting that the calorie content of okroshka with sausage often exceeds the calorie content of a dish with natural meat.

Non-meat filling additions include boiled eggs. Okroshka with pickled or salted mushrooms is very tasty. Seafood is not used at all to prepare okroshka.

Instead of a hearty dressing, you can prepare a vegetable diet one. Thanks to this, the calorie content of okroshka with kefir and the calorie content of okroshka with kvass with the addition of vegetables and without the use of meat dressings will be much lower (up to 100 kcal) than, say, the calorie content of okroshka with sausage (about 170 kcal). In addition, with dietary okroshka you can serve kulebyaka or meat pies, which go well with kvass okroshka and do not allow you to eat “extra” calories.

We prepare okroshka with the calorie content required for dieting

As we found out, okroshka is prepared from absolutely any ingredients that are in the refrigerator. The main thing in this matter is to observe the proportions and compatibility of ingredients. Intuition will help here. Okroshka recipes serve as a guide for the housewife.

The simplest version of low-calorie okroshka is kefir okroshka with vegetables and boiled sausage. To prepare it, all components are crushed, poured with kefir and placed in the refrigerator for an hour or two.

It is recommended to try cooking okroshka with okroshka dressing. To do this, some of the greens used to prepare the dish, garlic, mustard and horseradish, as well as a little black pepper, are ground in a mortar along with salt, and mixed with the liquid base. The resulting mass of okroshka dressing should be thoroughly infused.

Okroshka dressing is added to the chopped vegetable base shortly before serving, everything is mixed and poured into the liquid base. Only after this is the almost finished okroshka seasoned with mayonnaise or sour cream.

Meat and vegetable slices are stored in the refrigerator separately from the liquid base for quite a long time. If you plan to “destroy” the okroshka in two or three days, then you can mix all the ingredients in a large saucepan and put the okroshka in the refrigerator. The dish will not sour or change its taste, but will become even more delicious.

The best diets:

How to make okroshka healthier

To make your diet healthier, you can take note of the following cooking tips:

1. It is better to avoid sausage, especially fatty sausage. Instead, you can add boiled low-fat meat - chicken, turkey, veal.
2. The amount of potatoes should be reduced - the body does not need too much starch.
3. When preparing okroshka, it is advisable to add as many cucumbers, radishes and herbs as possible.
4. Mayonnaise or sugar will not benefit the body.

If you can use vegetables you grow yourself, your summer soup will become even tastier and healthier. It is also recommended to use homemade kvass as a base.

Okroshka with kvass - ingredients for a classic recipe

Of course, the most important ingredient will be kvass. Moreover, a store-bought drink is hardly suitable for this purpose. Most often it is quite sweet, which is not suitable for okroshka. It’s best to prepare the intoxicating drink yourself. The recipe for kvass without yeast can be found by following the link. I offer a simpler recipe for cooking with wort concentrate. A jar of concentrate can be purchased without problems at any grocery store.

I will briefly explain how to prepare it. Add 1 tbsp to a 3-liter jar of warm water. l. concentrate,

3 tbsp is also added there. l. granulated sugar and 6-10 g of pressed live yeast. Pressed yeast can be replaced with 1/3 tsp. dry. Everything is mixed and left to ferment in a warm place for a day. After a day, put the fermented kvass in the refrigerator so that it is cold by the time you prepare the okroshka.

In addition to kvass, we will need the following products:

• Potatoes – 4 tubers,
• Chicken eggs – 2 pcs.,
• Boiled sausage or ham – 200-300 g,
• Fresh cucumber – 1 – 2 pcs. depending on the size of the vegetable,
• Green onions – 1 bunch,
• Radishes – 3-4 pcs.,
• Seasonings - salt, mustard, horseradish,
• Sour cream or mayonnaise - for dressing,
• Dill or parsley.

How to cook okroshka

Usually the dish is prepared with kvass or kefir. These healthy and inexpensive drinks perfectly complement the vegetable component of summer soup. Also, ayran, tan, whey or fermented baked milk are sometimes used as a basis.

Recipe for classic okroshka with kvass

To prepare you will need:

• 1.5 liters of bread kvass,
• 500 g potatoes,
• 3 chicken eggs,
• 300 g boiled sausage,
• 200 g radish,
• 300 g cucumbers
• greens in any quantity (to taste),
• salt, black pepper.

The cooking sequence is as follows:

1. Cool the boiled potatoes in their skins, peel and cut into cubes.
2. Cut sausage, eggs, cucumbers into cubes.
3. Slice the radishes as thinly as possible.
4. Finely chop the greens.
5. Mix potatoes, sausage (meat), eggs, radishes and cucumbers in a deep bowl.
6. Season the ingredients with salt and pepper. Place in portions on plates.
7. Pour kvass over everything and sprinkle herbs on top.

If desired, you can add a spoonful of sour cream at the end. This okroshka cannot be called dietary due to the presence of sausage and quite a large amount of potatoes, but it is excellent for satiating and quenching thirst on a summer day.

Recipe for classic okroshka with kefir

This recipe is similar in composition to the previous one, but the final dish is lighter. To prepare you will need:

• 1 liter of kefir,
• 0.5 l of water,
• 400-500 g cucumbers,
• 200 g potatoes,
• 4-6 pieces of chicken eggs,
• 200-300 g radish,
• 300 g boiled chicken or veal,
• dill, parsley, celery and any other greens,
• salt, black pepper.

The dish is prepared as follows:

1. Cut cucumbers and radishes into cubes or strips. You can also grate vegetables.
2. Cut hard-boiled eggs into cubes.
3. Potatoes need to be boiled in their jackets, cooled, peeled and cut into cubes.
4. Cut the meat.
5. Chop the greens.
6. Mix meat, eggs and vegetables.
7. Salt and add pepper.
8. Mix kefir with water and pour over the prepared ingredients.
9. Sprinkle with herbs.

If desired, egg yolks can be omitted - this option is suitable for consumption on a diet with a limited amount of fat. For a non-dietary diet, the yolks can be ground with mustard - this will give the dish a special interesting taste.

Cooking secrets

First of all, it is highly advisable to adhere to an approximately equal ratio of the amount of meat ingredients and vegetables in okroshka.

But some components of this cold soup deserve special mention.

Kvass

Sweet kvass and those with a high gas content are clearly not suitable for classic okroshka. Kvass should be slightly sour, and it’s even better to prepare it yourself. Sweetish kvass is more suitable for vegetarian vegetable okroshka.

Homemade kvass is best suited for okroshka

Recommended volumes

It is recommended to place the prepared and mixed products into portioned plates and only then add kvass. If you fill all the components of the okroshka completely in advance, then the rest of it is guaranteed to sour soon. But the unfilled and unused ingredients of okroshka will quietly lie until the next lunch.

Slicing

All ingredients in this cold soup should be cut as equally as possible, but the meat and potato pieces may be slightly larger. But radishes and cucumbers can even be grated, which will make the texture of the okroshka more rich and expressive. By the way, you can neglect the radishes or safely replace them with turnips, which will serve as an excellent alternative to this vegetable in the dish.

Meat components

Ideal meat options for okroshka are: lean beef, pork and beef tongues, chicken or turkey. But classic okroshka with kvass involves the use of boiled meat. However, today, as a rule, quite often housewives prepare this cold soup with low-fat sausage.

The most popular meat product for okroshka is doctor’s sausage.

Fish

If you decide to cook okroshka with fish, it is recommended to use sweetish types of this product. An excellent choice would be fillet: trout, pike perch, pink salmon, cod or tench.

Potato

This root vegetable must be boiled only in its jacket, since only in this case will it be crumbly, tasty and go well with the other ingredients. Potatoes cooked in peeled form will become loose and will clearly not show their taste in okroshka.

Greenery

Green onions and other greens used should be chopped, and then be sure to rub with salt. In this case, they will give more juice, which will certainly make the okroshka even more flavorful.

Refueling

Without this optional component, the taste of okroshka will seem not quite rich and the feeling of satiety will be diminished. The dressing can be a spoonful of mayonnaise or traditional sour cream. If the caloric content of the dish matters, then whey is used as a dressing.

Harm of okroshka and contraindications for use

Now it’s clear what the benefits of okroshka are for the body, but it can also be harmful to health. It all depends on the ingredients:

1. Sausage can have an adverse effect on the heart, blood vessels, and digestive system. Fatty sausage contributes to excess weight gain.
2. Boiled potatoes contain simple carbohydrates - they increase blood sugar levels, so you want to eat again, which is undesirable for obese people.
3. Kvass combined with boiled potatoes also stimulates the appetite.
4. Kvass and kefir are contraindicated in case of high acidity, as well as stomach ulcers.
5. It is undesirable to consume fermented drinks for gout, urolithiasis and cirrhosis of the liver.
6. If you have high blood pressure, you should drink kvass with caution.
7. It is not advisable to consume okroshka, especially those based on kefir, if you are prone to stomach upsets.

It is important to monitor the quality of the products included in the dish. Vegetables and kvass from supermarkets are often not trustworthy, so you should buy products in trusted places. Vegetables that are not subject to heat treatment should be thoroughly washed under running water.

Okroshka ingredients

Cooking method

Cut the meat, cucumbers and boiled potatoes into cubes, and the radishes into thin slices. Finely chop the dill and onion, lightly grate the onion with salt. Chop the eggs, leaving 1/2 - 1/4 eggs for each serving. Mix all the products, add salt to taste, place in plates, pour in kvass and add a tablespoon of sour cream.

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