Shop The Outer Aisles First
I am constantly asked; “what is the quickest and easiest way for someone to get started living a low carb lifestyle?”. And If I’ve said it once, I have said it thousands of times, simply shop the outer aisles of the grocery store, as that is where you will find all the fresh, healthy, and naturally low-carb foods that have always been there.
I love vegetables, and it seems my shopping cart always homes in first on the produce aisle. I just don’t think we hear enough about veggies on low-carb diets, especially since about 98 percent of all vegetables are naturally low in carbohydrates.
Ones to avoid, at least in the beginning, are carrots, corn, white potatoes, and peas. And you may wish to avoid certain beans and legumes, such as lima beans or navy beans, at first; you can always add them back to your diet as you approach your desired weight.
When you’re starting out on a low-carb diet, you should use vegetables that have natural sugars, such as onions and tomatoes, in moderation. And if you are limiting your carbs to 20 or 30 grams a day, you can’t go wrong with lettuces, which have just a couple carbs for a couple cups
Some of the lowest-carb vegetables that we use almost daily are celery, cucumbers, zucchini, yellow squash, cauliflower, broccoli, green beans, bell peppers, spinach, eggplant, and my favorite, mushrooms.
The list also includes cabbages, spaghetti squash (great as an alternative to pasta), pumpkin, asparagus, snow peas, all fresh herbs, garlic, scallions, and more.
Navigating the Produce Aisle
In the produce department you can find freshly made salad dressings (read the labels to check for added sugars). It’s also sometimes the best place to find bargains on bulk packages of natural nuts such as pecan and walnut halves, whole almonds, and sunflower and pumpkin seeds. (Always buy raw or plain nuts, as the dry-roasted snack varieties cost much more and are coated with starches.)
If your store has a salad bar, that’s a great way to save time after a busy day – just buy precut veggies and fruits that are ready to go. If you are cooking for only one or two, you can actually save money, especially on items for stir-fry dishes, by buying only what you will use for that meal.
As for fruits, you definitely need to avoid high-sugar culprits such as watermelon, grapes and oranges, and bananas. You can add back in other fruits such as Apples, pears, peaches, and plums as you get close to your desired weight, although you should avoid them at first.
You can’t go wrong with the lowest-carb fruits, which my family enjoys all the time – all berries, cantaloupe and honeydew. Strawberries are the best choice at about 1 gram carb each; next come raspberries. Blackberries, and blueberries, all loaded with antioxidants. Lemons and limes used sparingly in cooking are totally acceptable.
I’ve included a very simple blackberry skewer recipe that you simply MUST try; it’s one of my new favorites!
Keep on Low Carbin’!
Chef George Stella
For tons more low carb recipes, ideas, and support please visit:
www.StellaStyle.com
www.facebook.com/LowCarbingAmongFriends
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