I have to admit, I hated veggies as a kid. My mom always boiled her vegetables, rendering them mushy and flavourless. Salads were bland, soggy and lacked pizzazz. Aside from tomatoes, iceberg lettuce and the occasional roasted potato, I avoided vegetables at any cost (sorry mom!).
Fast forward several decades, I now realize the problem was in the preparation, as most veggies do pack a lot of flavour. Vegetables now make-up most of my diet (by volume, not calories, of course).
THE CASE FOR VEGGIES
If you don’t eat vegetables, you’ll find keto portion sizes exceptionally small, and fibre-free (aka, the carnivore diet).
Some people don’t mind. You could argue fibre has no nutritional value, and all the vitamins found in vegetables are also found in the animals that eat those vegetables. So adding veggies to your diet may not be essential for good health.
All good arguments, but I like to hedge my bets. So I try to get a variety of colourful vegetables, just to make sure I’ve got all the basic vitamins covered. Vegetables are also filling, and they taste great, if you cook them properly.
SALADS 101
I was never a fan of salads as a kid. My mom used to prepare her salad a few hours ahead of time. She would never dry the wet leaves, which made the salad really soggy by dinner time.
Her salads were always the same … iceberg lettuce, chopped tomatoes, maybe a celery stick, if she wanted to get fancy. Dressing was always olive oil with a dash of salt. Nothing exciting.
Salads definitely don’t have to be boring. They are now one of my favourite foods, and I eat them almost every day in the spring and summer.
Start with your favourite leafy greens. I love endives, the frizzy kind, and butter lettuce, which are hard to find where I live. Don’t get stuck on plain-old iceberg. Romaine and green/red leaf lettuce are easy to find year-round. Bitter greens like arugula or baby kale are great too. Always dry your lettuce after washing, as excess water makes your salad soggy.
Then add plenty of green crunchy veggies … cucumbers, fennel and/or celery are my top picks.
Go for a hint of sweetness, like tomatoes, carrots or chopped bell peppers. I always like to add something pungent, like green onions.
Salad dressing is usually olive oil, but avocado oil works too. Add dijon, lemon juice or red wine vinegar. For a creamy dressing, add a dollop of sour cream. For a faux-ceasar dressing flavour, add grated parmesan.
Then add your favourite herbs, like oregano, basil or parsley. Don’t forget the salt and pepper. Top with your favourite toasted seeds, chopped nuts, shredded cheese, or even a sliced avocado. And voilà – an amazing chef’s salad, packed with plenty of flavour, fibre and micronutrients.
Most importantly, don’t dress the salad or add wet ingredients too far in advance (particularly sliced, tomatoes, cucumbers and avocados). Always dress your salad right before serving.
GETTING THE MOST FLAVOUR OUT OF YOUR VEGGIES
Be sure to roast or sauté your vegetables, especially broccoli, zucchini, or spinach. Drizzle with olive oil and stir fry for a few minutes. Add plenty of salt. Jazz it up with a dash of garlic or hot chili flakes. Top with shredded cheese or a splash of lemon juice. Serve with your favourite protein.
Do not boil vegetables (unless you’re making a soup), since boiling will strip out the nutrients and flavour.
SOUPS AND STEWS
Another great way to get your veggies is in soups or stews. Throw your favourite vegetables in a stock pot. Add any meat with bones attached, or use soup stock. Add water and lots of salt. Let simmer for an hour.
If you don’t like that soggy texture, run your soup or stew through a blender before serving. Add some cauliflower for a thick creamy texture. Puréed soup is also a great way to “hide” veggies your family may not enjoy. You can also make a large batch in advance and store in the fridge or freezer.
PANTRY STAPLES
I always have mushrooms, green onions, celery, carrots, bell peppers and garlic on hand. Although garlic and carrots are relatively high in carbs, I don’t use very much.
I also love bitter greens. Rapini (or broccoli rabe), arugula and endives have almost no carbs, but mustard greens, spinach or bok choy are a great alternative.
Remember, all veggies are good, it just depends on quantity and your daily carb limit. So no more excuses to not eat your veggies!
