Shop here for low carb Pasta, Low Carb Bella Vita Pasta Sauces and so much more!
The remarkable Cauliflower will take on most flavors so use it in a variety
of ways...for example, I made Cauliflower "mock" Mashed Potatoes...delish!
Please find this recipe on
my site page 2 of Kathy's Low Carb Recipe's... ENJOY!
Did you know the potato, tomato (tomato is a fruit) and green leafy lettuce's
are the most popular in America? The low carb lifestyle allows for a few cheats a year with the potato and go lightly with the tomato!
Fresh green veggies are preferred because they are fibrous and berries are the preferred fruit because they're loaded with vitamins and both are
very low in net carbs.
Nearly every major health organization recommends eating 5 to 9 servings of fruits and vegetables a day and that
is a difficult feat for a low carb lifestyle. The first 2 products on my low net carb list will help you reach the standard goal without all the carbs.
These products are great for phase 1 and throughout the low carb lifestyle.
Lets get started!
Do wash all your fresh fruits & vegetables before you eat them!
Apple = 17.4 net carbs , 3.8g fiber &.2g protein
Apricots- 6 fresh whole = 18.4 net carbs, 5g of fiber & 3g protein AVACADOS
California Hass Avocado = 3.4 net carbs, 8.4g fiber & 3.6g protein
Florida Avocado = 11.0 net carbs, 16.2g fiber & 4.8g protein
Banana (small) = 21.2 net carbs (skip the Bananas)
BLACKBERRIES
Blackberries 1 cup = 10.8 net carbs, 7.6g fiber & 1.0g protein
Blueberries 1 cup = 14.6 net carbs, 4.0g fiber & 1.0g protein
CHERRIES
Cherries 1 cup = 17 net carbs
Cranberries whole 1 cup = 8.0 net carbs
Dates - 1/2 chopped = 59.0 net carbs (skip the dates)
Grapefruit whole = 15.6 net carbs
Grapes (green/ seedless) 1 cup = 27.0 net carbs (High in net carbs!)
Grapes (purple) 1 cup = 14.8 net carbs
Guava 1/2 cup = 5.3 net carbs
Make a juice bar in your kitchen and blend up some of your fave low carb Fruit Smoothie's and celebrate with friends & family!
Kiwi whole = 8.7 net carbs
Mango 1/2 cup = 12.5 net carbs MELONS
Cantaloupe balls 1/2 cup = 6.7 net carbs
Honeydew balls 1/2 cup = 7.3 net carbs
Watermelon balls 1/2 cup = 5.1 net carbs
Orange Whole = 12.9 net carbs
Papaya 1/2 = 6.1 net carbs
Peach whole = 7.2 net carbs
Pineapple fresh chunks 1/2 cup = 8.7 net carbs
Pomegranate 1/4 cup = 6.4 net carbs
Raisins (golden) 1 tbs = 7.8 net carbs
Raisins (seedless) 1 tbs = 7.4 net carbs
Raspberries 1 cup = 6.0 net carbs (I think I found a favorite low carb berry!)
STRAWBERRIES
Strawberries 1 cup = 6.8 net carbs ( luv strawberry smoothie's made with heavy whipping cream and blended ice add 1 sweet leaf packet)
Tangerine small = 6.2 net carbs
FRESH VEGETABLES AND THEIR NET CARBS
Even though the potato is one of the most popular vegetables in America
they should be at the bottom of the low carb list. Dark green vegetables rate number 1
in antioxidant's. There are many ways to cook up a WOW meal for yourself, family and the kids!
My nieces and nephews LOVE Cauliflower Mash and Cauliflower Mac and Cheese, they're awesome!
ARTICHOKES
Whole = 6.9 net carbs
Hearts marinated 4 pieces = 2.0 net carbs ASPARAGUS
Steamed 4 spears = 1.6 net carbs
Green Beans steamed 1/2 cup = 2.9 net carbs
Yellow Wax, steamed 1/2 cup = 2.9 net carbs
Bok Choi 1/2 cup = 0.2 net carbs
BROCCOLI
Broccoli floweret's = 0.8 net carbs
Broccoli Rabe 1/2 cup = 2.0 net carbs
Broccolini 1/2 cup = 6.7 net carbs
Brussel Sprouts steamed 1/2 cup = 4.7 net carbs
CABBAGE
Green Shredded uncooked 1/2 cup = 1.1 net carbs (add Red Shredded Cabbage,
carb free mayo,extra virgin olive oil, salt and pepper and top a hamburger or use as a side dish!)
Green Cabbage steamed 1/2 cup = 1.6 net carbs
Red Cabbage uncooked 1/2 cup = 1.4 net carbs
Savoy Cabbage steamed 1/2 cup = 1.9 net carbs
CARROTS
Whole raw 1 large carrot = 6.5 net carbs
Sliced, steamed = 5.6 net carbs
Yucca cooked 1/2 cup = 26.0 net carbs (skip this one!)
CAULIFLOWER
My Recipe of Triple Cheese Cauliflower Mac and Cheese
( I hope you get excited over my Cauliflower recipes, can't wait for you to try them!)
Raw Cauliflower 1/2 cup = 1.4 net carbs
Steamed Cauliflower 1 cup = 1.8 net carbs
Celery raw 1 long stem = 3.0 net carbs
Collard Greens steamed 1 cup = 4.0 net carbs
CORN
Cob Whole = 17.2 net carbs Corn is very high in natural sugars so the carbs are also high, enjoy during the life time maintenance part of the low carb lifestyle
or as part of a side dish. I have a recipe that includes a few sprinkles of corn in it, corn makes the recipe WOW the taste buds.
Corn Kernels 1/2 cup = 12.6 net carbs
Cucumber slices 1/2 cup = 1.0 net carbs
Broiled Eggplant 1 cup = 4.2 net carbs
Endive 1/2 cup = 0.4 net carbs
Fava Beans 1/2 cup = 12.1 net carbs
Fennel fresh 1/2 cup = 1.8 net carbs
Garlic fresh 1 clove = 0.9 net carbs
LETTUCE (the dark leafy greens are packed with vitamins and nutrients)
Boston Bibb 1 cup = 0.8 net carbs
Iceberg 1 cup = 0.4 net carbs
Romaine 1 cup = 0.4 net carbs
MUSHROOMS
Portabello 4oz. = 4.1 net carbs
Shitake Cooked 1/2 cup = 8.8 net carb
Straw in a jar or can 1/2 cup = 2.0 net carbs
Button or white mushrooms 1/2 cup = 1.4 net carbs
Mustard Greens steamed 1 cup = 0.2 net carbs
NOPALES
Cactus Pads (Nopales) cooked 1 cup = 2.0 net carbs
Okra fried 1/2 cup = 4.8 net carbs
Okra steamed 1/2 cup = 3.8 net carbs
Chopped Onion 1/2 cup = 5.5 net carbs
Chopped Parsley 1/2 cup = 0.1 net carbs
Parsnips steamed 1/2 cup = 12.1 net carbs
Snow Peas 1 cup = 6.8 net carbs
Peas 1/2 cup = 6.5 net carbs
PEPPERS
Green Bell fresh 1/2 cup = 3.5 net carbs
Red Bell fresh 1/2 cup = 3.5 net carbs
Jalepeno's 1/2 cup = 1 net carbs
POTATOES
Potato Baked small = 10.5 net carbs
French Fries 10 = 13.9 net carbs
Boiled potatoes 1/2 cup = 14.2 net carbs
PUMPKIN
Boiled 1/2 cup = 4.6 net carbs
Canned 1/2 cup = 4.1 net carbs
Radicchio 1 cup = 1.4 net carbs
Radishes 10 = 0.9 net carbs
Rutabaga boiled 1/2 cup = 5.9 net carbs
Sauerkraut 1/2 cup = 2.1 net carbs
Scallions 1/2 cup = 2.4 net carbs
Shallots 1/2 cup = 12.9
Spinach steamed 1/2 cup = 2.2 net carbs
and raw 1/2 cup = 0.1 net carbs
Sprouts Alfalfa 1/2 cup = 0.2 net carbs
Bean Sprouts 1/2 cup = 2.1 net carbs
SQUASH
Acorn baked 1/2 cup = 10.4 net carbs
Acorn boiled 1/2 cup = 7.6 net carbs
Butternut baked cubes 1/2 cup = 7.9 net carbs
Butternut mashed 1/2 cup = 9.4 net carbs
Spaghetti Squash 1 cup = 7.8 net carbs
Summer/yellow steamed 1 cup = 2.6 net carbs
Zuchinni steamed = 1.5 net carbs
SWEET POTATOES
Med Baked 1 whole = 24.2 net carbs
Boiled 1 whole = 34.0 net carbs
Candied 1/2 cup = 25.0 net carbs
Mashed 1/2 cup =36.9 net carbs
TOMATOES
Tomatillo, chopped 1/2 cup = 2.6 net carbs
Cherry, 10 = 6.0 net carbs
Plum, 1 = 2.2 net carbs
Sun Dried and soaked in olive oil 2 = 2.4 net carbs
TURNIPS
Boiled cubed 1 cup = 4.6 net carbs
Boiled mashed 1/2 cup = 3.3 net carbs
Turnip greens boiled 1 cup = 1.2 net carbs
Waterchestnuts 1/2 cup = 7.0 net carbs
Yuca fresh 1/2 cup = 37.3 net carbs (ouch!!!)
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