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Thursday, June 28, 2012

The Veggie-Lover's List


 


As you know, I haunt the low-carb support pages on facebook.  Lately, I've been seeing posts about how many and what typed of veggies people are eating--and their laments that they are stalled or (GASP) gaining.  It made me wonder if we were consulting the "book" before buying our veggies.  I decided to put together a list and put it here--for posterity.  LOL  I've organized it by 2 nC, 3 nC, 4 nC, and over.  The "over" lists are divided into 4 nC - 9 nC and "over 10 nC."  Those veggies that are over 10 nC per 1/2 cup serving are the ones we need to limit, or perhaps avoid--even on Maintenance.  I've made some suggestions about the categories--but, as with anything, you will have your own favorites and will have to make your own choices.  Happy eating!

The Veggie-Lover’s List

2 nC and under (stock up on these):
Artichoke hearts, frozen (1/2 cup)
Artichoke hearts, marinated (2 pieces)
Asparagus, steamed (4 spears)
Asparagus, canned (4 pieces)
Avocado, California Hass (1/2)
Bamboo shoots, sliced, canned (1/2 cup)
Bok choi, (1/2 cup)
Broccoli, flowerets, raw (1/2 cup)
Broccoli rabe, raw (1/2 cup)
Chinese cabbage (1/2 cup)
Cabbage, green, shredded, raw (1/2 cup)
Cabbage, green, steamed (1/2 cup)
Cabbage, Savoy, steamed (1/2 cup)
Cauliflower, raw (1/2 cup)
Cauliflower, steamed (1/2 cup)
Celery, steamed (1/2 cup)
Celery, raw (1 stalk)
Chard, steamed (1/2 cup)
Chayote, steamed (1/2 cup)
Collards, steamed (1/2 cup)
Cucumber slices (1/2 cup)
Dandelion greens (1/2 cup)
Endive (1/2 cup)  
Fennel, braised (1/2 cup)
Fennel, raw (1/2 cup)
Garlic (1 clove)
Jalapeno pepper (1 whole)
Lettuce, all types (1/2 cup)
Mushrooms, straw, canned (1/2 cup)
Mushrooms, whole, raw (1/2 cup)
Mustard greens (1/2 cup)
Nopales (cactus pads), cooked (1/2 cup)
Parsley, chopped (1 TBS)
Radicchio (1/2 cup)
Radishes (10)
Sorrel, cooked (1/2 cup) 
Spinach, raw (1/2 cup)
Sprouts, Alfalfa or bean (1/2 cup)
Squash, Summer/Yellow, raw (1/2 cup)
Squash, zucchini, raw (1/2 cup)
Squash, zucchini, steamed (1/2 cup)
Turnip greens, frozen, chopped (1/2 cup)
Turnip greens, raw, steamed (1/2 cup)
Watercress (1/2 cup)


Under 3 nC per serving (have these once a day or so):
Beans, green, steamed (1/2 cup)
Broccoflower, steamed (1/2 cup)
Broccoli, frozen, chopped, steamed (1/2 cup)
Cardoon, steamed (1/2 cup)
Eggplant, broiled (1/2 cup)
Jicama, raw (1/2 cup)
Kale, steamed (1/2 cup)
Sauerkraut (1/2 cup)
Scallions/green onions (1/2 cup)
Spinach, frozen, steamed (1/2 cup)
Squash, Summer/Yellow, steamed (1/2 cup)
Tomatillo, chopped (1/2 cup)
Tomato, plum (1)
Tomato, sun-dried, in oil )2 TBS)
Turnips, boiled, cubes (1/2 cup)


Under 4 nC per serving (budget these into your menu a couple of times a week):
Celeriac, cooked (1/2 cup)
Okra, steamed (1/2 cup)
Pea pods/Snow peas (1/2 cup)
Peppers, green or red, raw (1/2 cup)
Squash, spaghetti, cooked (1/2 cup)
Tomato, small (1, about 3 oz)
Taro, cooked (1/2 cup)
Turnips, boiled, mashed (1/2 cup)


These are a little high, so look them up before eating (Maintenance Stage, if ever):
Artichoke, whole
Avocado, Florida (1/2)
Beets, canned (1/2 cup)
Brussels sprouts, steamed (1/2 cup)
Carrot, sliced, steamed (1/2 cup)
Carrot, whole, raw (7-1/2” long)
Corn, canned (1/2 cup)
Corn (1 cob)
Jerusalem artichoke, raw (1/2 cup)
Kohlrabi, steamed (1/2 cup)
Mushrooms, Portobello (4 oz)
Onions, chopped, raw (1/2 cup)
Peas, frozen (1/2 cup)
Pumpkin, boiled or canned (1/2 cup)
Rutabaga, boiled (1/2 cup)
Squash, Acorn, boiled (1/2 cup)
Squash, Butternut, baked cubes (1/2 cup)
Squash, Hubbard, boiled, mashed (1/2 cup)
Tomato, Cherry (10)
Waterchestnuts (1/2 cup)


Way the heck too many carbs—don’t even bother!
Cassava/Yuca, cooked (1/2 cup)
Mushrooms, Shitake, cooked (1/2 cup)         
Parsnips, steamed (1/2 cup)
Potato, boiled, baked, or hashbrown (1/2 cup)
Shallots (1/2 cup)
Squash, Acorn, baked (1/2 cup)
Squash, Acorn, mashed (1/2 cup)
Squash, Butternut, baked, mashed (1/2 cup)
Sweet potato, all forms (1/2 cup)
Yams, canned, mashed (1/2 cup)
Yuca/Cassava, raw (1/2 cup)


3 comments:

  1. I took the pictures at Canino's Market in Houston, TX. I LOVE that place!

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  2. Great Resource. Beautiful pictures. You are so fortunate to have that market! Its better than the ones we have here in Cali!

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  3. Thanks! When we were kids, Mom would take us there during the summers--and buy a sugar cane. When we got home, Dad would cut it into pieces and we each got about a foot of the cane. It was our summer-time candy. I saw some last week when I was there...I almost bought some.

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