Esa inquietud por cocinar fácil y aprovechar todo lo que tenemos a la

mano me condujo a José Luis Gómez, un cocinero y conferencista

peruano enfocado en la gastronomía saludable y fitness, que tiene
bastante experiencia en innovación y proyectos con indígenas.

Cuando lo busqué, José me contó que en la segunda mitad de la década

del 80, la situación política y económica de Perú, hizo que el país tuviera
una crisis terrible. Lo que provocó la escasez de alimentos y el
racionamiento del agua y la energía.

Esta etapa, dice, obligó a los peruanos a tener la suficiente creatividad e

imaginación, ¨para generar nuevos platos con lo que había en casa y
aprovechar los productos sin generar desperdicios. De ahí vienen
diversas preparaciones que, hasta el día de hoy, consumimos, pues con
la crisis nació el trash cooking¨.

¿Pero realmente somos conscientes de lo que es la utilización al 100%

de los recursos? Este concepto que ahora es tendencia mundial, según
este vecino de Laureles (Medellín), invita a la utilización total de los
alimentos.
¨Es decir, si pelamos una zanahoria, en vez de botar las cáscaras, las
reservamos para hacer un aderezo o como un insumo más para una
crema de verduras. A la comida hay que sacarle el mayor beneficio, y no
sólo económico, sino también nutricional y medio ambiental¨.
Para preparar platos exquisitos con lo que pensamos que ya es basura,
es importante identificar qué se puede aprovechar y qué no. ¨Para ello
se aplica el sentido común¨. Ahora piense cuales de estos ingredientes
pensaba botar y realice estas 4 recetas.
Torticas de Arroz
Ingredientes
4 cucharadas de arroz cocido frío (si es del día anterior mejor y más rico)
1 huevo
Cebolla, tomate y cilantro al gusto picados finamente cada uno.
1 cucharada de harina de trigo ó de maíz
Aceite,cantidad necesaria.
Sal,pimienta al gusto.

Preparación
1. Incorpore el arroz cocido, la cebolla, el tomate y el cilantro.
2. Luego agregue el huevo y adicione una cucharada de harina, hasta
obtener una masa manejable.
3. En una sartén vierta el aceite y una vez caliente, con ayuda de una
cuchara, adicione la mezcla. Deje a fuego medio durante 2 minutos por
lado y lado.
Nota: Las torticas se pueden acompañar con un hogao o salsa criolla y si
desea puede agregar queso mozzarella, jamón ó los vegetales de su
preferencia.
Hamburguesas de lentejas
1 taza de lentejas cocida
1 huevo
4 cucharadas de miga de pan
Cebolla picada al gusto
Cilantro picado finamente
Tocineta picada (opcional)

Preparación
1. En un recipiente mezcle las lentejas con la cebolla y el cilantro.
2. Luego adicione el huevo, la miga de pan, la sal, la pimienta y la
tocineta. Revuelva los ingredientes y lleve la mezcla a la nevera por 15
minutos para que la masa compacte y se pueda trabajar.
3. Pasado este tiempo, sáquela y dele forma de hamburguesas. Fría en
aceite caliente por 2 minutos, a fuego medio, por cada lado de la
hamburguesa. Retire, ponga sobre un paño absorbente y sirva.
Refresco de piña y manzana
Ingredientes
1 bowl de cáscaras de piña y de manzana.
8 tazas de agua
Clavos y canela al gusto
Panela o endulzante de su preferencia (opcional)

Preparación
1. Lave las cáscaras de piña y manzana hasta quitar las impurezas.
2. Luego póngalas en una olla con el agua, los clavos, la canela y la
panela o el endulzante que desee.
3. Deje hervir a fuego alto durante 15 minutos. Retire y dejar enfriar.
Después cuele la bebida y consérvela en un envase de vidrio en la
nevera.
Aceite saborizado
Ingredientes
250 ml de aceite, puede ser de oliva, girasol o canola.
Cáscara de 2 limones, previamente lavadas.
1 cucharada de hojas de cilantro.

Preparación
1. Ponga en un envase de vidrio hermético las cáscaras de limón, el
cilantro y el aceite.
2. Deje reposar durante 5 días en un lugar en el que no le dé la luz.
3. Pasado este tiempo, ya tiene un aceite saborizado, fresco y cítrico.
Nota: Es ideal para acompañar sus ensaladas.
Dafna Vásquez
dafnav@gente.com.co

Keto moho

Keto Beef Burrito Bowl

Build-your-own burrito bowls have never been tastier than this colorful, flavorful, totally delicious
keto-friendly combo. Pressure-cooking the beef makes for epic, juicy shredded results, but you can
also braise the beef by searing it as instructed, putting it in a pot with the salsa and 1/4 cup water,
bringing it to a boil, reducing the heat to low, and simmering, covered, for about 2½ hours.

Collections
Mexicanmeatburritoguacamoledinnerlunchmain coursekid-friendlybeef

SERVES ONE SERVING: 1/6 OF A 6 SERVING RECIPE

IMPERIAL | METRIC

Ingredients List

 2 lbsboneless beef chuck roast, cut into 4 pieces

 1 Tbspchili powder
 2 tspground cumin
 ~sea salt and freshly ground pepper
 3 Tbspolive oil, divided
 1(16-oz) jar (2 cups) keto-friendly salsa, such as Frontera Mild Roasted Tomato Salsa
  1(10-oz) package fresh or frozen cauliflower rice
 1/2iceberg lettuce, shredded (about 4 cups)
 8 oz(2 cups) shredded cheddar cheese
 6 ozsour cream
 1½ cupsKeto Guacamole (see recipe below) or your favorite guacamole

+ Add Recipe to Shopping List

NUTRITIONAL INFORMATION
MACROSper serving

 426Calories
 26gFat
 39gProtein
 9gTotal Carbs
 4gFiber
 5gNet Carbs

Make sure you’re testing for your individual food sensitivities and bio-individuality.

BIO-INDIVIDUALITY

Instructions

1. Season the beef with the chili powder, cumin, 1 tablespoon salt, and 1/2 teaspoon pepper.
Select the Sauté setting on a 6 or 8-quart electric pressure cooker; adjust for high heat.
Add 2 tablespoons of the olive oil to the pressure cooker. Add the seasoned beef and sear
on all sides, about 8 minutes total. Add to the beef 1 cup of the salsa and 1 tablespoon
water. Lock the lid and cook on high pressure for 40 minutes. Allow the pressure to
naturally release from the cooker for 10 minutes, then quick-release any remaining
pressure.
2. Remove the beef from the liquid to a rimmed plate, then shred with two forks. Return the
meat to the pressure cooker to heat through. Season to taste with salt and pepper. Keep
warm.
3. In a large skillet over medium-high heat, warm the remaining 1 tablespoon of olive oil. Add
the cauliflower rice and cook, tossing often, until cooked through, 2 to 3 minutes. Season
with salt and pepper.
4. To serve, arrange serving bowls of the beef, cauliflower rice, shredded lettuce, shredded
cheese, sour cream, guacamole, and the remaining 1 cup salsa and let everyone build their
own bowl.

Tips

 Make a double-batch of the beef and freeze it for future fast meals.
IN THIS ARTICLE:
The Top 20 Low-Carb Vegetables#1 Romaine Lettuce#2 Spinach (raw)#3 Swiss Chard#4 Bok
Choy#5 Kale#6 Celery#7 Radish#8 Cucumber#9 Asparagus#10 Cabbage#11 Cauliflower#12
Broccoli#13 Kohlrabi#14 Fennel#15 Zucchini#16 Bell Peppers#17 Green Beans#18 Brussels
Sprouts#19 Green Onions#20 TomatoesThe Final Word

When most people think of the keto diet, images of burgers, butter, and bacon come to
mind. However, the truth is, vegetables should make up a good portion of the food on your
plate in a balanced keto meal plan.

Vegetables are rich sources of vitamins, minerals, fiber, and phytonutrients that provide
nutrients to fuel your cells. The problem is “vegetables” is an expansive umbrella term.
While many veggies fit perfectly into a keto diet, some should only be consumed in
moderation or avoided altogether for one important reason: they are high in carbohydrates.

Carbohydrates are highly restricted on a keto diet. Eating too many of them, even in
vegetable form, can kick you out of ketosis. For this reason, it’s imperative that you choose
vegetables that are low-carb.

For instance, although sweet potatoes are loaded with vitamin A, vitamin C, and fiber, they
also contain 26 grams of carbs in a 1/4 cup serving.(1) The same goes for most other root
vegetables (Hello, all other potatoes, beets, and carrots.)
On the other hand, three cups of spinach, which is rich in vitamin K and folic acid, has just
three grams of carbs.

If you want to eat for optimum flavor and nutrition on a keto diet and enjoy the variety of
healthy vegetables available to you, it’s good to get familiar with the very best keto-
friendly vegetables and the benefits they offer.
The Top 20 Low-Carb Vegetables
Want to know what to buy and have on hand in your refrigerator’s vegetable bin? Check
out the following 20 vegetables. Listed from lowest to highest in net carbs, they’re as
delicious as they are nutritious.
#1 Romaine Lettuce

Similar to cucumbers, lettuce is made up of mostly water. However, this doesn’t make it
any less nutrient-dense. In fact, one and a half cups of romaine lettuce contains over 30
percent of your daily folate needs and about 10 percent of your daily potassium needs.

While most people use lettuce as a base for a salad, you can also use a large piece of
romaine as a sandwich wrap, or grill your lettuce for a grilled caesar salad.

Keto Recipes Featuring Romaine Lettuce

 Keto Grilled Vegetable Chopped Salad with Creamy Avocado Dressing

#2 Spinach (raw)

Spinach is rich in B vitamins, especially folate. In fact, just three cups of raw spinach takes
care of nearly 50 percent of your daily folate needs. As an essential aspect of many
coenzymes in your body, folate plays a role in growth, development, and the synthesis of
DNA.(2)
In addition to folate, spinach contains other crucial B vitamins including thiamine(B1),
riboflavin(B2), niacin(B3), pyridoxine (B6).(1)
Spinach works great in a number of dishes; you can stir-fry it with peppers and onions, eat
it raw as a base for a salad, or sneak some into your daily shake.

Keto Recipes Featuring Spinach

 Keto Spinach Salad with Warm Bacon Dressing

 Keto Cheddar Cheese and Spinach Souffles

#3 Swiss Chard

Swiss chard is another leafy green vegetable that’s packed with nutrients. Aside from an
array of vitamins and minerals, swiss chard also happens to be a wonderful source
of kaempferol, a phytonutrient with potent antioxidant activity.(3)
Among the benefits of kaempferol is its potential to protect against cancer by inhibiting cell
growth and inducing cancer cell death.(4)
Unlike lettuce and spinach, chard is typically cooked due to its high fiber content and
sturdier structure, which benefits from being softened by heat. You can use swiss chard in a
stir-fry, work it into a stew, or saute it in garlic and butter.

Keto Recipes Featuring Swiss Chard

 Keto Italian Wedding Soup

#4 Bok Choy

Bok choy is a fantastic source of vitamin K, a fat-soluble vitamin that’s essential for
preventing blood clotting and promoting bone formation.(5)
Although it’s more popular in Asian cuisine and not typically a staple in the Western diet,
bok choy is a delicious green vegetable that’s easy to cook and to find (it’s available at
most grocery stores). You can use the versatile vegetable in stir-fry or soups, or grill it with
or without a marinade. The mild flavor of bok choy lends itself to a range of taste profiles,
but most recipes use a combination of ginger and garlic to spice it up.

Keto Recipes Featuring Bok Choy

 Korean Short Ribs with Braised Bok Choy

#5 Kale
Packed with vitamins, minerals, and phytonutrients, kale is well-known in health and
wellness communities as a “superfood veggie.”

Lutein and zeaxanthin are just two antioxidant compounds that kale supplies in
abundance; these two antioxidants combat the harmful effects on the retina of blue light,
which has been shown to lead to macular degeneration and cataracts.(6)
Kale is a very hearty green leafy vegetable, so it’s best enjoyed cooked (sautéed, stir-fried,
steamed), or massaged with salt and oil to break down its fiber before using it raw. You can
also toss kale in high-quality high-heat cooking oil, sprinkle it with salt, and bake it into
“kale chips.”.

Keto Recipes Featuring Kale

 Keto Kale Caesar Salad with Parmesan Crisps

 Killer Keto Frittata with Sausage and Kale

#6 Celery

Once a lowly sidekick to buffalo chicken wings, celery is becoming highly popular in the
low-carb vegetable lineup. It does have a lot going for it – refreshing, crunchy, and with
clean, versatile flavor that makes it perfect for soups, smoothies, salads, and, most helpful,
a crispy, edible vehicle for keto-friendly dips!

Aside from being rich in vitamins and minerals, celery is a great source of the plant
compound luteolin, which has been studied for its role in reducing brain inflammation.
Research suggests that luteolin could have a significant impact on neurological diseases
like Alzheimer’s and Multiple Sclerosis.(7)
Keto Recipes Featuring Celery

 Keto “Potato Salad”

 Keto Seafood Chowder
#7 Radish

Radishes contain a bounty of antioxidants in the form of anthocyanins, which are

phytonutrients that give the skin of radishes their vibrant red color. One of the benefits that
anthocyanins impart is blood-sugar regulating qualities, which have been studied in people
with diabetes. Although the exact mechanisms by which radishes help to control blood
sugar is still up for debate, it’s likely due to their ability to enhance the rate at which
glucose is taken up by your cells.(8)
Radishes can be used a variety of ways on a low-carb diet. Slice them thinly as a beautiful
and delicious topping to your salad, use them to scoop up keto dips, or even cook them and
eat them like baby potatoes!

Keto Recipes Featuring Radishes

 Keto Instant Pot Carnitas Tacos

 Keto Tuna Salad Niçoise

#8 Cucumber

One of the benefits of eating cucumbers is that you get an extra bonus of hydration.
Cucumbers are 95 percent water, which means that when you eat them you get to enjoy all
the vitamins and minerals they supply, plus a boost in your water intake.
Cucumbers are also a rich source of antioxidants, specifically vitamin C and phenolic
compounds, which combat the damage of oxidation in your body.(9)
Add cucumbers to fresh salads, or slice them up and put them in your water for a touch of
flavor.

Keto Recipes Featuring Cucumbers

 Keto Indonesian Chicken Salad with Cucumber Noodles

 Keto Artichoke Dip

#9 Asparagus

About half of the carbohydrates in asparagus come from fiber, making this green veggie an
excellent choice for digestive health. The fiber in asparagus not only helps to keep you
regular, but it also serves as a prebiotic – feeding the good bacteria in your digestive tract.
(10)

Asparagus is best served cooked; you can try grilling, baking, or pureeing your asparagus in
a soup. And if you want to get fancy, an all-time keto favorite is asparagus wrapped in
bacon.

Keto Recipes Featuring Asparagus

 Keto Sheet-Pan Salmon with Asparagus and Grainy Mustard Sauce

 Keto Pecan-Crusted Chicken with Mustard Cream Sauce & Asparagus
#10 Cabbage

Cabbage is a cruciferous vegetable rich in the amino acid glutamine, which plays a vital
role in maintaining the health and integrity of your gut lining. In fact, people with irritable
bowel disease tend to have low glutamine levels, which may be a contributor to their
digestive disturbance.(11)
Cabbage is wonderfully filling, mild in flavor, and versatile. Shred it for fabulous slaws,
salads, and taco toppings. Or add it to your stir-fry, soups, or stews.

Keto Recipes Featuring Cabbage

 Keto Chicken Enchiladas

 Keto Classic Lasagna
 Beef Lo Mein with Zoodles

#11 Cauliflower

Cauliflower is a keto all-star vegetable. Along with other common cruciferous vegetables,
it’s a fantastic source of sulfur-containing compounds called glucosinolates. Research
shows that glucosinolates play a role in calming inflammation in your body, and may
protect against cancer and heart disease due to their antioxidant activity.(12) | (13)
Plus, it’s the base of pizza crusts, “rice,” and “mashed potatoes” we can actually eat,
amazing when roasted with a simple sprinkle of olive oil and salt, and a great raw vegetable
to add to any veggie platter.

Keto Recipes Featuring Cauliflower

 Keto Cheesy Cauliflower “Mashed Potato” Casserole

 Cauliflower-Zucchini Keto Latkes
 Keto Cauliflower Gratin with Crunchy Almond Topping

#12 Broccoli

Broccoli is a rich source of vitamins, minerals, and fiber, but it also contains another health-
promoting compound in abundance: sulforaphane. Sulforaphane is a sulfur-containing
compound that turns on your body’s natural detoxification pathways and antioxidant
defenses to optimize your liver function.(14)
Raw, roasted, steamed, stir-fried, pureed into a soup…broccoli is delicious in any number
of preparations!

Keto Recipes Featuring Broccoli

 Keto Broccoli with Cheddar Cheese Sauce

 Keto Pizza with Broccoli Rabe, Mushrooms, & Sausage
 Creamy Keto “Pasta” with Shrimp, Bacon, & Broccoli
#13 Kohlrabi

Kohlrabi is a brassica vegetable that’s exceptionally rich in vitamin C. In fact, one cup of
kohlrabi contains almost 100 percent of your daily vitamin C needs, and vitamin C is an
essential to your immune system and plays a vital role in skin and joint health.(15)
Kohlrabi can be enjoyed raw as a munchy snack with dips or dressings, or you can add it to
soup, roast it in the oven, or grill it.

#14 Fennel

Fennel is a low-carb vegetable that’s particularly beneficial for women’s health. This
slightly sweet, slightly anise-flavored stalk can promote breast milk production and also
combats many symptoms associated with menopause, including sleep disturbance.(16) | (17)
Fennel tastes great roasted with a bit of olive oil oil and sprinkled with salt and pepper or
poached in cream and seasoned. You can also grill, sautée, or braise fennel to add to soups,
salads, or as a side to your main dish.

Keto Recipes Featuring Fennel

 Keto Italian Cream-Braised Pork with Creamy Kale & Fennel

 Keto Butter-Basted Filet Mignon with Horseradish Cream & Zucchini Ribbons
 Keto Stuffing

#15 Zucchini

Zucchini is a very popular vegetable in the keto community thanks to the fact that once it’s
“spiralized” or shaved into strips, it’s an easy, wonderful low-carb substitute for pasta. The
neutral flavor of zucchini makes it an excellent vegetable to pair with rich flavors and
sauces, too.

Zucchini contains a vast array of vitamins and minerals but is particularly rich in vitamin
A. Just one cup of zucchini can provide 35 percent of your daily needs. Vitamin A plays a
critical role in eye health and supports all your major organs, including your heart, kidneys,
and lungs.(18) In other words, bring on the zucchini!
Keto Recipes Featuring Zucchini

 Keto Crispy Baked Fish with Herb Sauce & Roasted Zucchini Sticks
 Keto Zucchini Fritters with Curry Sour Cream
 Keto Mushroom Carbonara with Zucchini Pasta
#16 Bell Peppers

Bell peppers, especially red bell peppers, are rich in the phytonutrient beta-carotene. Beta-
carotene is a potent health-promoting compound that’s been shown to increase cognitive
function in the elderly, protect against diabetes, and inhibit the effects of harmful radiation
from sunlight, among other things.(19) | (20)
Bell peppers are excellent dipping vegetables. Try them with these delicious dips. You can
also add them to fajita stir-frys with some onions and carne asada, or chop them up in your
salad.

Keto Recipes Featuring Bell Peppers

 Keto Thai Chicken Curry with Cauliflower Rice

 Keto Cashew Chicken with Cauliflower Rice

Dip Recipes

 Keto Lemon Ranch Dip

 Creamy Roasted Red Pepper Dip

#17 Green Beans

Green beans are a great source of iron; one cup provides nearly 20 percent of your daily
needs. Iron is an essential mineral that’s found in every cell of your body and plays a
crucial role in the production of red blood cells, brain development, and the transport of
oxygen throughout your body.(21)
Green beans can be enjoyed raw, steamed, sautéed, stir-fried, or baked into a delicious
keto-friendly casserole.
Keto Recipes Featuring Green Beans

 Keto Green Bean Casserole

 Keto Sole Meuniere with Green Beans

#18 Brussels Sprouts

Brussels sprouts! They’re so tasty and rich in fiber, vitamin A, and vitamin C. They’re also
a source of the antioxidant compound alpha-lipoic acid (ALA), which is said to support
healthy blood glucose levels and possibly combat insulin resistance.(22) For this reason,
brussels sprouts are a highly recommended food for people with diabetes.
Beyond the roasted brussels sprouts craze, there are lots of other ways to enjoy them; shred
and saute them, make them into a hash, or simply stick with the trends by tossing them in
good-quality olive oil, sprinkling them with salt, and roasting them.

Keto Recipes Featuring Brussels Sprouts

 Keto Maple-Bacon Brussels Sprouts

 Keto Brussels Sprouts & Bacon Hash with Fried Egg

#19 Green Onions

A little goes a long way with green onions. This is good news because you can use them to
add onion-y flavor to your dishes instead of yellow, white, and red onions, which are
generally avoided on a keto diet due to their high carb count.
Green onions belong to a group of vegetables in the allium family. Allium vegetables have
been used in traditional medicine around the world as a healing plant, specifically
employing their benefits for heart health.

Research shows that allium vegetables have wide ranging health benefits that include anti-
carcinogenic (protect against cancer), antithrombotic (protect against blood clots), anti-
arthritic (relieves pain and inflammation), and antimicrobial (kills microorganisms or stops
their growth).(23)
Incorporate green onions into your meals by sprinkling them on as a topping to salads,
soups, or stews. You can also add them to a stir-fry or use them to season any of your
favorite baked dishes like chicken or salmon.

Keto Recipes Featuring Green Onions

 Keto Creamy Crab-Stuffed Mushrooms

 Keto Chorizo Breakfast Casserole

#20 Tomatoes

The bright red color of tomatoes comes from the phytonutrient lycopene. Lycopene is a
carotenoid (fat-soluble pigment that contains carotene) that acts as an antioxidant in your
body and is known to ward off chronic diseases like cancer and heart disease.(24) | (25) Some
research suggests that lycopene also plays a role in photo-protection, or protecting your
skin against harmful UV rays from the sun.(26)
Slice some tomatoes to put in your salad, stew them for a homemade low-carb marinara
sauce, or add them to your eggs in the morning. There really isn’t much you can’t do with
tomatoes.

Keto Recipes Featuring Tomatoes

 Seared Steak & Cherry Tomatoes with Buttery Garlic Spinach

 Keto 6-Layer Dip with Endives

The Final Word

It’s a misconception that you cannot eat vegetables on a ketogenic diet. In fact, vegetables
are a very important part of a well-rounded keto lifestyle. The key to success lies in relying
on vegetables that are high in nutrients and low in carbohydrates. Add any or all of the 20
low-carb vegetables featured in this article into your diet and avoid higher carb options like
potatoes and squash and you’re on the right track. Bonus: if you cook your veggies in a
healthy fat like butter, ghee, coconut oil, or olive oil. It’ll help you absorb fat-soluble
nutrients in your vegetables like vitamins A, D, E, and K!(27)
REFERENCES

 1

Sweet Potato Nutrient Analysis US Department of Agriculture , Food Data

Central


 2

Folate Health Professionals Fact Sheet, National Institutes of Health

 3

Antioxidant activity and phenolic compounds of Swiss chard (Beta vulgaris

subspecies cycla) extracts , Journal of Food Chemistry

 4

A review of the dietary flavonoid, kaempferol on human health and cancer

chemo prevention, Journal of Food Chemistry

 5

Vitamin K Health Professionals Fact Sheet, National Institutes of Health

 6

Lutein and Zeaxanthin—Food Sources, Bioavailability and Dietary Variety in

Age-Related Macular Degeneration Protection, Nutrients

 7

Low-Carb Vegetables (3 or less net carbs per 1/2 cup, raw)Higher-Carb Vegetables (6 or less net
carbs per 1/2 cup, raw)Highest Carb Vegetables (more than 7 net carbs per ½ cup, raw)

It’s a common misconception that you can’t eat a lot of vegetables while on a keto diet. In
fact, you can and should eat plenty of vegetables! They contain all kinds of nutritious stuff,
including antioxidants, vitamins, and minerals like potassium, and calcium. But not just any
vegetables will do. Some are high-carb foods with high-sugar / natural sweeteners / glucose
(Hint: most root vegetables, like carrots, beets, yams, butternut squash, parsnips and turnips
are starchy vegetables and have high carb counts). Avoid those veggies and focus your
sights on ketogenic diet-friendly selections listed below. Some are superfoods (say yes to
leafy greens and cruciferous vegetables!), all are good for a low-carb diet, have little
glucose, and are non-starchy vegetables. Just remember, even with nutritionally beneficial
vegetables, carbohydrates add up fast; you want to stick to about 20 grams of net carbs per
day (more if you’re regularly athletic or can stay in ketosis with more carbs–you can test to
figure that out–and less total carbs if you’re using the keto diet as adjunct therapy), so mind
your macros while enjoying vegetables.
Low-Carb Vegetables (3 or less net carbs per 1/2 cup, raw)


o Arugula
o Artichokes
o Asparagus
o Avocado (technically a fruit ..:-)
o Bell pepper
o Bok choy
o Broccoli
o Broccoli rabe
o Brussels sprouts
o Cabbage
o Cauliflower
o Celery
o Cucumber
o Eggplant
o Green beans
o Kale
o Kohlrabi
o Mushrooms
o Mustard greens
o Radish
o Spinach
o Swiss chard
o Sugar snap peas
o Summer squash
o Tomato
o Watercress
o Zucchini

Higher-Carb Vegetables (6 or less net carbs per 1/2 cup, raw)


o Carrots
o Onions
o Rutabaga

Highest Carb Vegetables (more than 7 net carbs per ½ cup, raw)


o Beets
o Corn
o Legumes
o Parsnips
o Peas
 o Potatoes
o Sweet potatoes
o Yams
o Yucca

Mojo On!
Not too savvy on how to cook vegetables? Now’s a great time to learn how to integrate
them into your keto recipes! You can steam them, then finish them with butter and spices,
or toss in coconut oil and spices and roast them, or even cut them up and serve them as a
salad with your favorite keto-friendly high-fat dressing or a simple mix of olive oil,
vinegar, Dijon mustard, and salt and pepper. Sautéed works too as does a stir-fry, especially
when cooked in healthy fats (think good oils or butter)! You can get started on your
newfound enjoyment of vegetables anytime by sprinkling some salt or a little keto-friendly
vinaigrette on ripe avocado slices. It’s pure, simple pleasure!

If you’re craving effortless solutions, head to the grocer’s frozen food section for two keto
lifesavers: cauliflower rice and zucchini “zoodles.” Cauliflower rice is nothing more than
tiny bits of cauliflower, packaged and ready for you to use in place of rice (you can make
your own by fine-chopping cauliflower florets). It cooks quickly, is mildly flavored, and
very low carb. Meanwhile, zoodles, or spiralized zucchini, is the perfect replacement for
pasta. Buy it readymade in stores or invest in a spiralizer (from $15 to $30 on
Amazon.com) to make your own. Microwave for about 30 seconds to warm, then top with
cream sauce or meat sauce, it’s awesome and satisfying. You’ll be amazed at how these
two stylized vegetables alone can bring diversity to your keto meals!

Whatever you do, remember that vegetables are great keto food, if you choose the right
ones and eat just enough on your keto meal plan to keep your carb content in check. Opt for
the best keto-friendly vegetables and you can keep your blood sugar low, stay in ketosis,
continue weight-loss (if that’s your goal), and enjoy their myriad health benefits; the fiber
and nutrients in keto-friendly vegetables are great for heart health and overall wellness, and
they taste delicious, too!

Remember: when starting any new diet, always check with your primary care physician or
a dietitian.

 Keto Basics
 Ketosis for Beginners