♦ Watch video next: Top 10 Foods You Should NEVER Eat Again! ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-UmRH6sv9rnA.html What is your favorite vegetable?
I like mushed potatoes with sour cream and chives drizzled with chunks of crispy bacon 🥓. Avocado is the safe one on Keto so it is it ! 💯 for AVOCADO 🥑!
I'm growing 10 of these plus Pomegranate Georgia collards Kale Shiso Longevity spinach Bananas and papaya are seasonal and avocado with take 5 or more years to fruit. Mango too.
@@James-gf8es punkin, precious pointy-headed one who has made it a profession to be outraged on other people's behalf when nobody asked you to, darling, snooky bear, babes... Anyone interested in his content is going to listen to him and then come down here for the recipe or notes. Anyone who would stop listening just because I did them a favor and took notes and shared... they weren't going to watch to the end anyway. Comments and interraction INCREASE visibility and views, dippity do. You have not impressed anyone but yourself here. Nobody thinks you're super righteous and cool. Go pretend to be important somewhere else.
@@James-gf8es and just so you're a little more aware- I used to watch his videos all the time. I took notes and shared those notes quite often. HE THANKED ME HIMSELF FOR DOING THAT SEVERAL TIMES. If he's not upset, who apponted you as his mouthpiece? Oh right, we covered that. NOBODY.
@MN-zh2vd my reasoning is sound. Videos with more views get presented to more people. By listing all the central points you risk reducing his views. You can't argue with that. Don't take it personally.
Hi Sten, I invented my favourite potato mash replacement myself (haven’t seen it anywhere else): ½ cauliflower and ½ broccoli, boiled or steamed, then roughly mashed in a food mixer (not a blender or food processor). I make that in large amounts and freeze it in portion sizes. I can then take what I need from the freezer, heat it with some oil or butter, add some creme fraiche or cream and herbs to taste. Easy, versatile and super delicious.
Oil is a big No No unless it’s coconut or real extra virgin olive oil (which is very hard to find)but you can always use real butter ( grass fed )your recipe sounds so so delicious OMGOODNESS I’m going to try it for sure❤ty
Radishes are wonderful too. They roast up wonderfully with a very mild flavor and make a wonderful substitute for potatoes. They are also great in soups and stews. If you haven't tried chayote squash, you are missing out on a very versatile veggie. It is very mild tasting and will take on the flavor of whatever you are cooking it with. You can even make a mock apple pie with them. You can fry, roast, bake them or even eat them raw.
This post is so valuable to me. I'm in my mid 70s and want 15 lbs minimum off my body this year. Started a month and a half ago and I'm down 7 1/2 lbs but want to change my diet permanently. This man is changing my life. Thank you for this list.
Good for you, Claudia! Hubby (62) and I started about the same time and I have had about the same results as you. Hubs has lost 11 pounds. This is a total game changer for us too. We look and feel so much better already!
Cacao powder, avocado, coconut oil/butter, blueberries - blend then pour in a silicone mold (bars), sprinkle walnuts, freeze. If I need it sweeter, I’ll chop up a few dates to sprinkle with the walnuts.
Of all the video about health on RU-vid , you are the best, very clear , easy to understand , easy to follow , and most of all make perfect senses, thank you dr. E
My own French recipe for Swiss chard: after rince, cut in 2 cm pieces, mix with fresh cream, parmesan cheese, and salt (at your taste) and pour into an oven dish, bake for 20 minutes (200 degrees). Very simple, very quick, very tasty, and Keto. I make exactly the same with cauliflower (after steam it). With celery, after steam it you can mash it, put some butter or fresh cream (or both!), salt, and that's it. Very nice with fish. Same with broccoli, you can mix it (electrical mixer) with cream and it's make a delicious mash.
Great list. Gonna bump avocado up on my list. By the way, cauliflower pureed with garlic, butter or ghee makes a great mashed potato sub. Will have to try it with avocado. Also 2 large bags of spinach cooked down with some red onion and a can of coconut milk makes a very nice "creamed spinach" side that keeps for several days.
Hi Dr sten Ekberg I am watching most of your videos, those are awesome, well explained , easy English accent also much suitable for Indian’s to follow, I am former CEO Pharma company, Thank you very much, God bless you and your family, 🙏🙏🙏🙏🙏
I think many people would love to watch some videos of your favorite recipes while you are making them. Watching how they are made really enhances the value of the health information from them.
You are one of the best Dr Sten. I love and enjoy all these vegetables you've mentioned with so many ways to prepare them. I purchase a large bag of spinach, rinse it, and stuff it in a closed pot to heat up. Just when it has wilted, I promptly remove from heat and into a container, squeeze out any residual liquid (which I drink), add some ACV, olive oil, a little salt and just a tiny pinch of sugar and stir. It keeps in the fridge for at least a week or two and incorporate it in all kinds of recipes. Has anyone ever called you Dr Eggbert? : )
we are so very lucky we live in the mountains of guatemala .. our outdoor markets give us 17 veggies of your list 24/7/365 always along with blackberries and strawberries all year round.. we can buy olives in the super!.....nothing on your list is never more than 70cents a pound!! almost heaven..thank you for all the info you give!
Just ran into this list. It is my all-star list for years. Breakfast (which I do at 11:30am) always has an Israeli Salad (Tomatoes, Cucumbers, Olives, Lemon juice, Olive oil) and 2 eggs with Spinach and mushrooms. And an Avocado a day keeps the Dr. away.
so what is the difference between French and "regular" green beans? The only way I see French is in canned, and it's just the way they are thinly sliced.
Uh, there are a number of "American" varieties that I'd love to how they compare to the French type mentioned. Kentucky Wonder is the most popular variety grown in Arkansas, although I'm very fond of the Contender strain.
Botanically, 1, 4, 5, 6, 10, 11, 18 are fruits and 7 is fungus. But they are veggies regarding diet, nutrition & taste. I am surprised Dr. Ekberg excluded green onions/garlic/chives, my favorites after avocados & peppers.
I really like avocado, but I rarely get one that is "just perfect". Just now, I ate one surely grown in Eden, utterly delicious & beautiful inside, though just typical outside. What a treat!
I have been experimenting with fresh kale from my garden. Never grew it til this year. It is great steamed with salt and butter, the topped with two over-easy eggs for breakfast.
I'm finding that most of these excellent Keto channels contain videos that are a few years old. I'm gutted that I didn't discover all of this good stuff many years ago!
Dr Sten , as usual u are awesome . I am sharing your videos with non-english viewer because you are so detailed and speak clear slow and wonderful. Thanks
Hi, I would bet that his moder tongue or native language is Swedish. Has a Swedish name, a slight Swedish accent ”little” bit of a Swedish look. And in case he lives in Sweden, hälsningar från andra sidan av pölen. Den mindre österut. ;)
Swiss chard is so versatile. I separate the stem from the leaves and use the green part as a spinach substitute. The stem is cooked as you would cook green beans, okra or squash, curried, and with any other stew
Bok choy is a great veggie, too. It's low in carbs and super delicious. I used to fry it with garlic and just ate it like that. Too bad they are quite exotic where I live now.
I also do not care for raw broccoli (bitter). Tip for delicious, crunchy but not-raw broccoli in a salad from a Chef friend of mine: submerge cut up / bite sized broccoli florets in boiling water for about 15-30 seconds, just enough for it to turn super bright green (removes all the bitterness), then run under cold water to stop the cooking, drain and air dry a bit. Lasts me a few days along with a few other cut up veggies I prep ahead for a quick salad 🥗 😋
I love all your videos and it actually helped me loose 10 lbs in 2 months! So much information about how our body works, I feel smart 😄 Thank you dr Sten!,
My treat is Japanese like...all sliced, raw salmon, avocado, & Mushrooms. Cut seaweed sheets into quarters smear wasabi on the sheet Wrap the 3 ingredients in the seaweed and your away...hard to beat as a lunch.
Whenever this guy has a top ten or 15 or whatever, I always make note of number 9 since 9th is what he placed in the 1992 Summer Olympics decathlon. 😁 Love the videos Dr Sten Ekburg. Keep up the great work!
I love a lot of the veggies on your list. I especially eat a lot of cauliflower, it has become my rice substitute, so it’s not unusual that I can go through a whole head of cauliflower in a given day. Here’s some on my fave veggies not listed: bok choy, moringa leaves, yam leaves (a dark leafy green veggie), and bitter melon :)
i'd love to see more of those positive information type of videos. i feel like it's more helpful to see your options and what you can actually eat rather than being told all the unhealthy trash you're not supposed to eat, which to the vast majority of us basically cuts out everything that is easily attainable in stores.
Excellent work as always Dr E but in this one you have completely missed Beet Greens. More Potassium and Copper than Spinach but lower oxalates, which are a problem with spinach :-)
Swiss Chard is in my garden every year. Here is a fantastic use. Cut about 4 or 5 big leaves, wash and remove the thick stems, saute them in olive oil until they wilt then scramble them into your eggs. Addictive and a great use for chard. I also chop chard and boil it. Throw a little cider vinegar on it.
@@drekberg Although we really don't have to worry about complex nonstarchy carbs like you awesomely pointed out in the video as well...love your work :)
I am so grateful for this video. One of the things that pushed me away from keto was not knowing what veggies I could eat daily and still stay within my range of daily carb consumption. Add to that this list is what you like and other folks have mentioned some of my other faves like courgette and turnip greens. This video makes keto approachable for me again. Thank you!
Thank you pjb31apb. I really appreciate your feedback and so glad that you liked it. The purpose of my channel is to explain things better than other channels and help people understand the principles. Comments like yours makes it all worthwhile.
--my favorite veggies are asparagus, spinach, onion, and all mushrooms, I'm allergic to tomato (which is hard for an Italian like me, as for chard, you can saute it like spinach andeat it that way or put it in soup or broth
Dr. Sten, Swiss chard is fantastic if you give it a rough chop, then saute it with sesame oil (or you can do part coconut oil, part sesame for flavor). Sprinkle with some flakey sea salt. Makes a great bed for eating fish.
I like your list, I'm learning to use spaghetti squash as well. Helps me with my craving for spaghetti and meat sauce. I love my meat sauce. Last recipe I used it for was a version of a pasta dish that has smoked oysters, shredded crab, small shrimp, sliced black olives, artichoke hearts, cherry tomatoes, green onions. Use a zesty Italian dressing and your favorite seasons. I am just now learning to use nutritional yeast. Ive added that to each of these recipes!!! Yummy!
Swiss chard and spinach are two vegetables I like to grow but eat in moderation due to the oxalate content interfering with mineral absorption. A bird vet brought this to my attention when treating my goose's broken wing. I had to give him extra calcium with his spinach. No more spinach smoothies every day.
Dr Ekberg, thank you for greeting us as "Health Champions." That's so encouraging, kind & really fun. I'm a Swede, yet I forgot all about herring until I watched your video on keto fish last might. It's now on my grocery list. I'm very pleased to know that French green beans are high on the low carb veggie list. I found some info on calcium oxylate kidney stones & the keto diet, but I'd really like to hear one of your videos addressing that subject.
7 on your list are fruits! Olives. Cucumber. Tomato. Bell Pepper. Green beans, .Eggplant and of course Avocado. Thanks for helping us all to be healthy.
Delicious👍 I also do 2 hass avocados per day, love them! I think I’m super good I eat a lot of green leaves. I just had mine with a side of cauliflower like in thick flat slices topped with goat cheese, little of curry, dry basil, salt and pepper and baked at 420 for 25 min. And came out so delicious.
I am lucky enough to have a vegetable garden and large polytunnel, so my vegetables are fresh and organic. One of the best vegetables I grow is Red Russian kale. It is not like the curly kind; it has flat green leaves with red-tinged wavy edges. It goes on growing outside through the winter. Some had self-seeded in the poly tunnel, and I have been using the little new leaves as salad. I think this may not cause indigestion, Dr Ekberg. If anyone has even a small patch of earth, it would be worth growing one or two plants - they grow about 3 feet high.
Awesome. Thank you for the comment as we all could benefit from growing our own food. I think you are right that the baby leaves would be easily digested.
Eileen, thanks for sharing. I will TRY to grow some Red Russian Kale. I don’t have any luck growing vegetables. At best, green onions are the only veggies I can grow, and they are below average if compared to a Real Gardener - LOL. Eating fresh organic vegetables is a powerful motivator for me to keep trying, because I believe in the power of small things. Every sunshine brings hope. May your blessings be many.
FeFe B Thank you for your good wishes. I wish I could advise you on gardening, but I would need to be familiar with your climate and soil and a number of other things which I cannot be. I am about to move into a smaller house which has only a tiny hard surfaced yard, so it is going to be a real challenge for me to grow vegetables! I hope you have some success with yours. It is lovely to be able to harvest them fresh when you want them.
@@eileeng.7110 Self-watering containers, try Gardeners Supply. Great tomatoes, green beans, and I grow marigold around the edges. I live in the desert, so I get Early Girl tomatoes, which stop flowering in high heat, but resume in the fall for a second crop. What has not been picked before the hard cold arrives turn into fried green tomatoes, yum. By the way, I have the containers on tables, no bending, and any tomato worms can't hide so easily.
Wow! Your list is pretty much what I have come to eat though I've been staying away from the nightshades as I suspect they don't agree with my digestion at this point. Also, though the carbs are high I do occasionally have a bit of sweet potato because its such a treat and at least they have fiber. Thanks for your videos. Always looking for more info and inspiration on this.
The amount of oxalates in spinach probably means you should only eat it cooked. I was surprised you didn't include zucchini with 295 mg of potassium and only 3 net carbs - also very versatile. As for the nightshade veggies, these are best eaten cooked with skin & seeds removed because of their lectin content: tomatoes, peppers, & eggplant. Mushrooms are another one you might not want to eat raw...
I realized as an adult that I actually don’t know how to feed myself or much concrete information about nutrition at all. I’ve been trying to teach myself and found so much misinformation online. I really appreciate your videos and the time you take to make them. They are very easy to digest. No pun intended hahaha. Thank you 😊
I try and vary my veggies and still stay within the guidelines. I love your list and eat all of these... asparagus, spinach, kale, avocado, peppers, cucumber, spaghetti squash, olives, mushrooms, broccoli, salads, tomatoes and sprouts are on my top list as yours. I do a lot of sprouts. To be honest, I hate green beans... I don’t know why, I just think they are nasty I also add fibers of flax, chai, nuts and seeds.
I do eat some veggies but I find the less I eat, the better I feel. Based on my research there's no nutrients we can only get from veggies, so we really don't even need to be eating them. However, there's plenty of nutrients you can't get from veggies like vitamin B-12. Veggies also contain anti-nutrients that prevent vitamin and mineral absorption. Also, contrary to popular belief, we don't need fiber at all. We can get all the vitamins and minerals we need from eating meat and other animal products like dairy. I eat perhaps 1 or 2 servings of veggies per week if at all and I feel great! 7 months on keto and 69 pounds down and only 6 more to go for goal weight.Keto rocks!
Yes, califlour is always in my home. I love the whole list and would add bok choy. I make stir fry with riced califlour, onion, bok choy with a little soy sauce, ginger and garlic....love it. Another thing...though I love eggplant, I use zucchini instead. It is lower carb and higher in magnesium, calcium and potassium. It easily is substituted in many dishes.
You my friend are awesome. Keto is the Way to Go! My sugar was up my doctor put me on metformin. I was at 230 lbs. I am now with my clothes on, 185 lbs. I am not hungry until my eating window arrives. I am now getting ready to get into an exercise like walking. Thank you for your knowledge and your willingness to share that with us.
@@jimkaytorkaytor9976 for some reasons since I started fasting I no longer craving of food and don't feel hungry. I eat only because the clock tell me it's time. Really no hunger and no craving even I look at restaurants menu online or pass by a barbecue
Learn about more Foods To Avoid & Foods To Eat: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-fdr2JPLWNvY.html Learn more about how to do a healthy keto diet ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-ykPdkd5ALGc.html
@@GardenRudiments I had forgotten, my better half used the meat slicer to cut some big zucchinis and made lasagna from them. It was really good. We will have to do that again. Thank you.
Dr. Ekberg, Organic cellery can be used along with: avocado, lemon juice and coconut water (or just water) in a smoothie, if the food processor is set up on Extract Mode. In this way you can get all the benefits of cellery.
Congrats. I love your vidéos. I discovered them last week. I am still watching them. Well done and i love thé way toi speack. I share with all my family friends etc...
Thank you the information I have gotten from you is priceless. You are an amazing man helping so many of us. I just love your giving spirit. Thanks again
Having eaten low carb for decades I'll suggest a couple extra vegetables. Artichokes and hearts, some chinese vegetables(always check the label on cans for the net carbs), pickles(I know they're cucumbers but you can have a single slice with lunch and not have to deal with an entire cucumber, summer squash(yellow, zucchini, italian squash), small amounts of carrots, beets, turnips. I raise pimento peppers and like to use them as they are the size of a golf ball so one won't add a lot of carbs to most dishes. Not sure but I'd guess you can eat most types of pod beans if you pick them while the beans are immature and the pods are fleshy. Snow peas. Don't overlook greens( collards, turnips, beets, mustard's, greens from broccoli and cauliflower, radish). They are eaten in my home several times a week and much more frequently than salads as the greens are much richer in vitamins and minerals. Green onions. Herbs like basil. This is my diet along with your suggested vegetables and along with beef, pork, poultry, seafood. I enjoy chard sauteed with bacon and garlic. Large zucchinni stuffed with cooked hamburger, onions, garlic, salt and pepper. Then baked until tender.
Forgot to mention my favorite vegetable. Fresh okra. Can pan fry it with no breading until crispy. Can be added to any gumbo style dish. And they can be made low carb with the right thickener and less tomatoes. For those just starting it's often easier to list what not to eat rather than what you can. My list to stay away from, rice, potatoes, corn, grain, sugar and that's in all forms for each one. I consider most fruit as sugar along with syrups. With a little research you can find high carb vegetables that you should avoid too, such as winter squash, dried beans, peas. I think most vegetables can be eaten in small portions if counted correctly. For snacks I eat pumpkin seeds( 0 net carbs), walnuts and almonds in small servings, planters red skin peanuts( 1 net carb ). On occasion a couple of berries (blackberry, blueberry, raspberry, strawberry). Biggest issue is for beginners to realize than most condiments are not low carb but some can be found with no sugar added(relish, catsup, etc.) Never believe a package that lists zero carbs if you plan on using more than the serving size suggested. Why, because the manufacturer can list zero carbs as long as the count is below one. That zero carb whipping cream is for one tbl. At an entire cup it's around seven carbs. Can't begin to count the number of low carb recipes that have several times the carbs the poster was counting for the dish.
@@drekberg One thing most keto people should learn and that's that it isn't a diet, it has to be a way of life. If you consider it a diet you're bound to fail at some point and eating low carb needs to be a life long commitment. My doctor was complementing me on dropping my cholesterol having very low triglycerides until I mentioned it's a high fat diet and then I thought he was going to have a fit. If your triglycerides are low there just isn't much fat floating around in your blood and that should be a marker that you're actually burning fat. I know when I'm in ketosis simply because I get leg cramps so I end up having to take potassium every other day or so to prevent them. Might be a helpful hint for some people. But for most people I would suggest you get some blood work done at the start and every six months or so. It's a better marker than simply weight loss.
Thanks for the suggestions. I’m not keto yet, just taking baby steps, but looking for better choices. I’m eating more veggies and starting IF so love having new ideas of veggies. My food boredom can get high. Haha.
Have you tried Baba Ganoush? bake your aubergine, then blend the soft inside with lemon juice, garlic, a little tahini and parsely - fabulous 'hummous' type food.
Whatever you can do with spinach you can do with Swiss chard. I can’t do night-shade veggies (peppers, eggplant, tomatoes), but I love all non-starch veggies. They provide important vitamins and minerals, as well as fiber.
Not on the list, but I'll do rapini or broccoli rabe all day long. If you come from Naples, Italy, rapini with sausage is a traditional dish. It's amazing.
This was great and very helpful, but I think it would have been better if you had put disclaimers on some veggies. Like the nightshade, some people do not do well on them. Celery has a ton of nitrates. Mushrooms, if someone already has yeast issues in the gut, they should avoid these. Cabbage can cause major gas and bloating. Spinach should be quickly cooked to rid the oxylates, some have a propensity to kidney stones - don't eat raw. If we all had perfect gut flora we could eat all these veggies, but almost all of us have problems, that's why we are on keto. Better to ease into veggies and see what each one does to our digestive system. Just my thoughts. Thank you for making such clear and concise videos.
I agree about the oxalate warning. When I first tried keto several years ago I developed a kidney stone (Ouch!), and after researching causes, discovered I was eating a lot of high oxalate foods, including raw spinach in my daily salad. Consuming lemon juice/water can also help negate oxalates, as can supplementing with potassium and magnesium citrates.
Take the a romaine head leave the lower stem part so it stays all together . Spray lightly with olive oil spray and put on the grill. This is soo yummy with some blue cheese dressing or a good ceasar dressing Or whatever ever type u like.
Swiss chard is a staple among Turkish foods 😋. Just sautee chopped chard with onions in olive oil, add salt, black pepper, and red pepper flakes. It can be topped with jogurt or sour cream or other keto friendly toppings. It can be eaten as a main dish or together with other vegetable and meat dishes
Fantastic list and thanks for the suggestions about how to incorporate it in the keto lifestyle. Love that you included the potassium as well as carbs. Thank you.
Great content! Dr. Sten, your excellent presentations inspire me. I am working on reducing my type 2 diabetes with a KETO diet and find your content most helpful in achieving my goals.
If a green bell is good a poblano is even better! 😀 I sub them in every recipe that calls for bell pepper. Not hot as chilies go but just touch of an extra something that I like and, if I'm not mistaken, even less net carb. Loving your channel. Keep them coming!
I find zucchini to be the most versatile, quick-cooking, and inexpensive(easy growing!). However, I'm unaware of how nutritious it is.Thanks again!@@drekberg
I use red swiss chard leaves, and stuff them with grass fed ground beef , a little scallion, fresh garlic, and the swiss chard stems.... Mushroom at times....an egg and a little parmesan cheese... and whatever spice you like....I then roll them and steam them in a pot like stuffed cabbage 😁 Sometimes I break off a small bunch of cauliflower too... and add it to the mix! And once again, thank you for all your efforts dr. Ekberg! :-)
Waaaahhhhh...Great idea!!! I was just dreaming about cabbage rolls as I'm coming off my fast but I have no cabbage... But I think I have some chard! Definitely doing this. Thanks Ursula!!! (not the first thing after my fast - more like second day back eating after light food recovery...)
I know that this video is a few years old. After achieving my weight-loss goals, I have been allowing more 'good' veggies back into my diet. When counting counting carbs against my 20-g daily limit, I don't even count good leafy greens and cruciferous vegetables. I absolutely love sautéed or steamed broccoli, brussel sprounts, red onion (I know, it's a bit high in carbs), asparagus, and spinach. A couple questions: (1) Why aren't brussel sprouts on your list? (2) lately, I've been hearing more and more from keto/carnivore proponents that all vegetables should be avoided because the plants' defense mechanism is relatively high levels of tannins and lectins (I think I'm saying that correctly) in the leaves and heads/florets. From a 'clean eating' standpoint, should these substances be avoided for the health of your liver?
I'm just obsessed with your videos. My husband is pre diabetic and I am trying to convince him to watch your videos. He thinks he is eating a good diet since his A1C numbers have come down since cutting out most refined sugar beer and wine but he eats a lot of carbs and I now that I am on an intermitting fasting keto (low carb no sugar diet), I am trying to get him on board. Easier said than done. He is convinced his doctors are correct in everything but watching your channel, I know he could do better. Maybe over time, I can get him on board but it's really hard to change people's diets and eating habits.
Love this channel and this video! I was surprised several of my favorites weren't mentioned: kale (Tuscan), collards, turnips, and brussel sprouts. The first three are extremely nutrient dense. Also surprised there was no mention of lectins in tomatoes and bell peppers when eaten raw (cooking destroys them). Still a really good list.
Swiss chard grows all summer so you never run out. Cook in butter and Celery too... most veggies can be cooked in butter including cabbage and cucumber if you remove the seeds
