Keto Friendly Greens, there are more than just the lettuce, kale and spinach that seem to get all the press on the keto diet.
We’re talking collard, chicory, beet, kale, mustard, Swiss chard and turnip greens. They all belong to the same family as spinach, and that’s one of the super-stars. No matter how hard you try, you can’t load a cup of plain cooked greens with any more than 50 calories. There are also many different greens that you can add to a salad to make it a “Super-keto-Salad”.
Greens are full of fiber, loaded with vitamins A and C, and free of fat. You can use them in salads, soups, casseroles or any dish where you would normally use spinach. Keep in mind that because they are free of fat, you will need to add the fat from other sources to keep the fat as high as needed to remain in ketosis.
Let’s take a look at some of them:
Mustard Greens; When I was a kid, we could go out in the fields and pick as much mustard greens as we could carry, all free, so of course we did find them on our dinner plate often. I was not a big fan of them at the time, but now, where I control the bacon. garlic and/or the farm fresh butter it is a different story. Mustard greens are an excellent source of many vitamins including vitamin A (in the form of beta-carotene), vitamin C, vitamin E, and the all important vitamin K. They are an excellent source of the minerals copper, calcium and manganese, iron. potassium zinc, selenium.
1 cup of Mustard Greens is 21 cal. 2.9g carbs, 2.8g fiber and 2.8g fat
Beet Greens:While I don’t eat beets as a rule because if the high sugar content, my wife does eat them and that means there is beet greens. These can be cooked or added to a salad. Beet greens are an excellent source of vitamin A (in the form of carotenoids), vitamins B1, B2 and B6, vitamin C, vitamin E and Vitamin K. copper, potassium, manganese, magnesium, fiber and calcium. They are a very good source of iron, and pantothenic acid, as well as phosphorus, potassium and protein.
1 cup of Beet Greens is 38.9 cal. 7.9g carbs, 4.2g fiber and 0.3g fat
Turnip Greens: Here is another green that many people walk by in the grocery store. Turnip greens are an excellent source of vitamin A, vitamins B2 and B6, vitamin C, vitamin E (in the form of beta-carotene), and vitamin K,as well as folate, copper, manganese, dietary fiber, calcium. They are a very good source of potassium, magnesium, pantothenic acid, phosphorus and iron.
1 cup of Turnip Greens is 28.8 cal. 6.3g carbs, 5g fiber and o.3g fat.
When I was doing some research on brain health and avoiding dementia and slow aging, I discovered that we can build new neurons (neurogenesis) at any age. One of the big steps in this process is to eat better by replacing processed foods with whole foods and putting greens at the top of the list. If you are just starting to eat fresh, organic greens, sauté them in garlic and farm fresh butter or ghee, and just before serving, add a pinch of Himalayan salt and more farm fresh butter. You will find them enjoyable and a good source of fiber.
Remember, I may sound like a broken record but the way to enjoy the ketogenic lifestyle is to keep it simple. Good, fresh food without spending to much time in the kitchen. Fresh greens cook up in minutes and are very healthy.
I also have a Facebook group.You are invited to join us where we can exchange ideas and answer questions about the keto and paleo foods and recipes. Just click HERE to join our family of Whole Food Low-Carb keto/paleo Enthusiasts on Facebook..
Today’s Parting Thought: The Keto diet is part of a ketogenic lifestyle and not just a quick fix to lose some weight, for it to work it needs to become part of your lifestyle.
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