What Vegetables Can You Eat On Keto
An important rule of thumb to keep in mind is that if the vegetable is grown above ground , then chances are you can eat it on keto. Leafy vegetables are typically good as well. They are the healthy low carb vegetables that you want. Lettuce is an exception in that if you eat too much you can easily knock yourself out of ketosis.
If the vegetable grows below ground then you should stay away. These are typically the higher carb vegetables. Root vegetables are the ones that are more dangerous for you on the keto diet.
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Best Vegetables On A Keto Diet: Asparagus
Asparagus is a low carb, high fiber vegetable that is excellent to eat on a keto diet. Asparagus is full of nutrients. It contains high levels of vitamin C and A, calcium, potassium, folic acid, and iron.
The smell that comes from your pee after consuming asparagus is asparagusic acid. Also, it is a sulfur-containing compound that has beneficial antioxidant activity and reduces inflammation as well as having cancer-fighting properties.
Asparagus comes several different varieties ranging in color from green to white and even purple. Asparagus is easy to prepare. Steam, bake or grill it, or serve it with hollandaise sauce or lots of butter and lemon. Eat it for breakfast with eggs or salmon as well as a side dish for other meats and fish.
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It May Help Battle Depression And Anxiety
Youve seen that SFN may help slow down cognitive decline. But cauliflower and SFN can have more benefits for your brain fighting anxiety and depression.
Like Alzheimers disease, depression has also been connected to brain inflammation. Scientists believe that controlling that inflammation could help patients with depression.
One study from 2017 found that SFN indeed had antidepressant effects in mice. But there was more. The SFN-rich broccoli sprouts even prevented young mice from developing inflammation-related depression when they were older.
How To Make Cauliflower Rice With A Knife
The simplest way to make cauliflower rice is to chop it into rice-size pieces with a large chefs knife.
First, remove the outer leaves and the stem.
Then, quarter the cauliflower, and remove the core.
Work through each quarter, mincing the cauliflower into small grains of rice.
Now, admittedly, this method does take the longest amount of time. But, it doesnt require any special tools or equipment besides a knife and a cutting board. So if you dont have a box grater or a food processor, you can still make cauliflower rice. Plus, its a great way to practice your knife skills, haha!
Also Check: What Is Keto Carb Cycling
List Of Carbs You Can Consume On Keto
Now that you understand which foods should be avoided entirely, lets talk about the best Ketogenic-friendly carb sources you can still incorporate into your diet plan.
Some of the foods listed below still contain some carbohydrates, so its best to be sure to read labels and carefully track your intake so you dont overdo it, especially if youre a beginner.
#1. Cocoa Powder and Dark Chocolate
Cocoa powder and dark chocolate are great alternatives to eating sugary chocolate bars. Theyre a great source of antioxidants. Chocolate is even considered a superfood, because it contains essential nutrients to help you stay healthy.
Dark chocolate also has flavanols, which have been linked to reducing the risk of heart disease by lowering your blood pressure.
Its important to only consume dark chocolate that contains 85% cocoa or more. Anything less usually contains other higher carbohydrate ingredients that could potentially interrupt ketosis.
Tip: A great low-carb snack you can make with cocoa powder or dark chocolate is a Keto Coconut-choc Fat Bombs. Simply add cocoa powder into a bowl with almond butter and coconut oil and put it in the microwave or heat on a stovetop and stir until it becomes a consistent liquid. Then place it in the freezer for half an hour and you’ll have a tasty, sweet low-carb snack! Add a little stevia if you need a little more sweetness. Read about more Keto snack ideas here.
#2. Low-Carb Vegetables
It Helps Improve Your Breathing
Recurrent respiratory papillomatosis is a disease caused by two types of human papillomavirus . The viruses cause benign tumors to grow in your air passages, resulting in hoarseness and difficulty breathing or swallowing. And although the tumors can be removed, they often return. However, researchers believe that I3C in cauliflower can help prevent or treat RRP.
RRP is sensitive to estrogen, so I3C is thought to help prevent tumors by helping your body detox harmful forms of the hormone. Multiple studies show promising long-term results, either stopping or slowing down the growth of tumors.
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Our Favorite Cauliflower Recipes
Below are some of our favorite cauliflower recipes, along with a few others from our low-carb friends that we equally love.
- Curried Cauliflower: Cauliflower florets tossed with coconut oil, curry powder, soy sauce, and fresh lemon juice
- Restaurant-Style Cauliflower Fried Rice: Cure your Chinese takeout craving with this low-carb version of fried rice
- Cauliflower Puree: A smooth and creamy cauliflower puree that’s a perfect low-carb substitute for mashed potatoes
- Cauliflower Soup: A comforting creamy and buttery cauliflower soup perfect for a chilly day
- Loaded Keto Cauliflower Casserole by KetoConnect: Cauliflower is smothered in a rich and gooey cheese sauce then topped with crisp bacon
- Keto Cauliflower Pizza Casserole by Ruled.Me: Pepperoni and melted cheese are layered on a bed of steamed cauliflower and smothered in a cream sauce
- Keto German Cauliflower Salad by Cast Iron Keto: A low-carb “potato salad” featuring bacon, scallions, and a tangy mustard vinaigrette
- Roasted Garlic Cauliflower Mash by Keto Karma: This low-carb “mashed potatoes” recipe gets a flavor boost from roasted garlic
- Keto Cauliflower Buns by Hey Keto Mama: A low-carb, nutrient-dense bread substitute perfect for keto sandwiches
- Keto Chicken Pesto Cauliflower Casserole by I Breathe Im Hungry: Tender chunks of chicken with cheese and pesto make a hearty casserole perfect for a weeknight dinner
Can You Freeze Cauliflower Mash
Yes, you can freeze mashed cauliflower after letting it cool. I recommend freezing flat in zip lock bags, then move around in your freezer as needed once solid.
Even though dairy often does not freeze well, its fine to freeze this garlic cauliflower mash with cream cheese, since its all mixed together. If you find any separation after thawing, you can puree in the food processor again.
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Finding Frozen Keto Pizza
Cauliflower doesnt automatically make something keto-friendly, which is why were deep dishing out our tips on where to find the best keto pizza.
Check out how we rank these four pizzas. In true KetoConnect fashion, well be analyzing the ingredient labels and macro breakdowns to give you the best keto comparison.
What Grains Are Good For Keto Diet
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Why I Love Cauliflower On A Keto Diet
The keto community has gotten particularly creative with cauliflower, using it as a low carb potato substitute and even in place of rice or noodles. If pasta is your downfall, you can use cauliflower as a substitute in dishes like homemade mac and cheese and fettucini alfredo. If you love those starchy white potatoes, you can make mashed cauliflower dishes to substitute for the high-carb potato dish. You can easily put a keto spin on many of your favorite recipes by simply replacing the high carb ingredient with cauliflower. There are only2.9 grams of net carbs in an entire cup of this popular low carb vegetable, making it a clear winner on a keto diet.
Cauliflower is a clever low carb substitute for the starchy ingredients you crave!
Not only is cauliflower a great substitute ingredient for some of the dishes you may be craving, it is a nutritional powerhouse!
A single cup of Cauliflower contains only 25 calories, 77 percent your daily allowance of Vitamin C, with high levels of Vitamin K, and B6. It is a natural source of pantothenic acid, omega-3 fatty acids, fiber, choline, biotin, phosphorus, manganese, magnesium, niacin, vitamin B1, Vitamin B2, and protein. Wow!
Curious where it stacks up in comparison to other vegetables? Check out the low carb vegetables list I put together!
Cheesy Baked Cauliflower Tots
Full recipe here.
Looking for a quick and healthy keto snack filled with cheese, vitamins, and minerals?
Look no further, these keto cauliflower tots have a delicious cheesy flavor and a nice crust if you follow the recipe to the letter.
I doubt your kids will love those, though. Try at your own risks.
Thats it! Dont forget to Pin It so you can come back later and make these delicious keto cauliflower recipes!
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Tips For Making And Using Cauliflower Rice
Now that you know the basics for cutting and cooking cauliflower rice, here are a few tips to make everything go smoothly:
- After cutting up the cauliflower, squeeze the raw rice inside a paper towel to reduce moisture and prevent sogginess.
- Use oil, not water, to cook your cauliflower rice. Unless you like mushy vegetables.
- Buy fresh cauliflower heads to make your rice. As always, food quality matters.
- Use florets, rather than stems, to make the rice. Theyre more nutritious and provide better texture.
- Dont use a rice cooker.
- Use cauliflower rice in any recipe that calls for rice: stir fry, tacos, casserole, fried rice, sautes, Mexican cuisine, Asian cuisine, etc. Say hello to new low-carb recipes.
- Make a large batch and save the leftovers in the fridge or freezer. Big time saver.
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Ways To Cook Cauliflower For Mashing
Like any mashed cauliflower recipe, start by cutting the cauliflower into florets.
TIP: Use more florets and less stems for the creamiest cauliflower mash. The stems dont get as smooth as the florets.
Next, were going to cook our cauliflower. You can steam it on the stovetop or in the microwave, boil it, or roast it.
If you love the flavor of roasted cauliflower, you can roast it before mashing. However, I find that steaming or microwaving makes for softer, creamier mashed cauliflower. Up to you!
- How long to boil cauliflower for mash? Bring water to a boil in a pot. Add the cauliflower, cover with a lid, and simmer for 10-12 minutes, until very soft. Drain well.
- How long to steam cauliflower for mash? Bring water to a boil in a pot fitted with a steamer basket, then add the cauliflower, cover with a lid, and cook for 10-15 minutes, until very soft.
- How long to microwave cauliflower for mash? Place the cauliflower florets into a large bowl with 1/2 cup water. Cover the top with plastic wrap and microwave with 10-15 minutes, until very soft.
- How long to roast cauliflower for mash? Toss cauliflower florets with olive oil, salt, and pepper, and arrange on a large baking sheet in a single layer. Roast for 30-40 minutes at 400 degrees F, tossing halfway through, until very soft.
Can I Eat Rice Once A Week On Keto
Removing rice from your diet entirely can be challenging, and many low-carb dieters wonder if enjoying it sparingly is possible on a keto diet. Unfortunately, even adding rice once per week can limit your progress on keto.
Some people find that they need a cheat day once a week or once every other week to maintain their psychological well-being, as carbohydrates affect our mood and sometimes even our outlook. If youre in the cheat day camp, you could somewhat safely have a cup of rice or so once a week, but we recommend using keto test strips to ensure that it doesnt bring you out of ketosis for too long.
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Bell Peppers Are Low In Carbs Making Them A Great Veggie To Add To Your Keto Meal Plan
Few diets have gained as much popularity in recent years as the ketogenic diet.
The popular eating approach, nicknamed the keto diet, involves drastically reducing your carbohydrate intake to put you into a state of ketosis, or the point where your body shifts from using carbs to fat as a primary fuel source. This shift can happen after just a few days of eating a diet thats very low in carbs , according to a review published in February 2014 in the International Journal of Environmental Research and Public Health. Thats because your central nervous system relies primarily on glucose, which is derived from carbs, to function, and it must find an alternate energy source ASAP.
Upping your intake of that gut-friendly nutrient is just one of the reasons its so important to prioritize adding produce to your plate when doing keto. Furthermore, certain veggies will provide the vitamins and minerals your body needs to thrive without knocking you out of ketosis.
Speaking of following a nutritious diet, youll want to consult a registered dietitian and your healthcare team before embarking on a restrictive diet such as keto.
Once youve gotten the all-clear from your doc to start the keto diet, here are the 10 best vegetables to include in your diet plan:
How To Make Cauliflower Rice In A Food Processor
The third, and fastest way to make cauliflower rice is in a food processor.
First, use a knife to cut the cauliflower into medium-size florets just small enough so they will fit inside your food processor bowl.
Fill the bowl of the food processor about 3/4 of the way full. Youll want to leave enough room for the cauliflower to move when you turn the food processor on. Depending on the size of your head of cauliflower, you may need to process it in batches.
Pulse the cauliflower until it is chopped into small pieces. If pieces get stuck, you can remove the lid and use a spatula to scrape the sides of the bowl.
Take care not to process too much you dont want mush! If there are a few stubborn large pieces, remove them from the bowl, pour out the cauliflower rice, and process those large pieces again.
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