96. LOW CARB VEG LESS THAN & MORE THAN 5 g NET CARBS + RED VELVET MUGCAKE RECIPE

Today’s post shares info on vegetables with amounts less than and more than 5 net carbs. By now you should know and realise that low carb vegetables are filling, and provide a nice variety of choices in a ketogenic diet. Vegetables can be roasted, grilled, baked, sauteed or steamed. And adding butter or low carb sauces, adds extra flavour to vegetables too. Boiling vegetables is not generally recommended… as this cooking method destroys most of the vitamins.

http://www.ketogenic-diet-resource.com/low-carb-vegetables.html

 

VEGETABLES WITH LESS THAN 5 NET CARBS:

These serving sizes of vegetables have about 5 grams of net carbs (carb minus the fiber) or less.
1 cup Alfalfa Sprouts (1 net carb)

1 cup raw broccoli (2 net carbs)

1 cup bok choy (< 1 net carb)

1 cup cooked broccoli (4 net carbs)

1 cup raw shredded cabbage (2 net carbs)

1 cup boiled cabbage (4 net carbs)

1 medium raw carrot (4 net carbs)

1 cup cauliflower (2 carbs)

1 stalk raw celery (1 net carb)

1/2 medium cucumber (3 net carbs)

1/2 cup cooked eggplant (3 net carbs)

1 clove raw garlic (1 net carb)

1 cup lettuce (< 1 net carb)

1 cup of mixed greens (< 1 net carb)

1 cup raw mushrooms (2 net carbs)

1 cup mustard greens (3 net carbs)

5 green olives (< 1 net carb)

1/4 cup raw onions (3 net carbs)

1 cup raw green bell peppers (4 net carbs)

1 cup raw red bell peppers (5 net carbs)

1/2 cup raw radishes (< 1 net carb)

1 ounce raw shallots (3 net carbs)

1 cup raw spinach (1 net carb)

1 cup cooked spinach (3 net carbs)

1 cup raw summer squash (4 net carbs

1 cup cooked summer squash (5 net carbs)

1 medium red tomato (4 net carbs)

5 cherry tomatoes (2 net carbs)

1 cup turnip greens, cooked (3 net carbs)

VEGETABLES WITH MORE THAN 5 NET CARBS:

These serving sizes of low carb vegetables in list below have more than 5 grams of net carbs (carb minus the fiber).
1/2 cup black beans (17 net carbs)

1/2 cup butter beans (12 net carbs)

1/2 cup Great Northern beans (16 net carbs)

1/2 cup green beans (8 net carbs)

1/2 cup kidney beans (17 net carbs)

1/2 cup navy beans (21 net carbs)

1/2 cup pinto beans (19 net carbs)

1/2 cup red beans (12 net carbs)

1/2 cup beets (6 net carbs)

1/2 cup chickpeas (20 net carbs)

1/2 cup boiled peas (10 net carbs)

1 large sweet pepper (12 net carbs)

1 medium baked sweet potato (24 net carbs)

1 medium baked potato (26 net carbs)

1 cup winter squash (acorn, butternut, hubbard, spaghetti) (9 net carbs)

1 large raw tomato (7 net carbs)

(Red Velvet Mugcake recipe adapted from the link below)

http://alldayidreamaboutfood.com/2014/02/red-velvet-mug-cakes-low-carb-and-gluten-free.html

RED VELVET MUGCAKE

1/2 steamed beets from vacuum pack or one small boiled beet pureed = 2 tblsp 

1/2 tbsp water

1/4 cup almond flour

1 tblsp erythritol + few drops liq sweetner

1/2 tbsp coconut flour

1/4 tbsp cocoa powder

1/4 tsp baking powder

1 egg

1/4 tbsp lemon juice

1/4 tsp vanilla extract

Puree beets and water together in a food processor or blender until smooth. Next whisk together almond flour, sweetener, coconut flour, cocoa powder, baking powder and salt. Stir in beet puree, eggs, lemon juice and and vanilla . Pour in mug and cook on high in the microwave for 1minute or so. 

(Nb: boiled beetroots can be frozen for mugcakes. Thaw before use and puree it.)

CREAM CHEESE FROSTING: (optional)

1 tblsp cream cheese, softened

1/2 tbsp whipping cream, room temperature

1/2 tbsp erythritol

few drops vanilla

For the frosting, combine cream cheese, whipping cream, sweetener and vanilla and beat until smooth. Pipe or spread onto warm mug cake.

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