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Old 03-20-2010, 09:21 AM   #1
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Most nutrient dense low carb veggies?

What do you consider the most nutrient dense low carb veggies?
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Old 03-20-2010, 09:23 AM   #2
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spinach is the first one that comes to mind. If you are going a little higher on the ladder sweet potatoes. I am sure there are a lot more.
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Old 03-20-2010, 09:26 AM   #3
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I googled because I am going to be trying to eat less, but higer nutritional value and found this. I hope it helps.


Top 10 Super Foods

by Rob on February 7, 2008

One consideration for good health is that of increasing the amount of nutrient rich food that we consume. If our diet is filled with high nutrient density foods like kale, collards, turnip greens or bok choy, then our body is satisfied, has less cravings and eats less. The weight loss implications of this are easy to understand because with high nutrient density foods, we are more fulfilled on less calories.

The following 10 super foods are based on Dr Joel Fuhrman’s research. The more of these you can put into your diet, the way they were brought to you (raw or lightly cooked), the better your health should be.
Top 10 Super Foods

super food kale

1. Collard, mustard & turnip greens – Nutrient Score: 1000
2. Kale – Nutrient Score: 1000
3. Watercress – Nutrient Score: 1000
4. Bok Choy – Nutrient Score: 824
5. Spinach – Nutrient Score: 739
6. Brussels sprouts – Nutrient Score: 672
7. Swiss chard – Nutrient Score: 670
8. Arugula – Nutrient Score: 559
9. Radish – Nutrient Score: 554
10. Cabbage – Nutrient Score: 481


I have no Idea what the scores mean.

(though he is a buddy of Dr O I do agree with the veggie part of their teachings)

Last edited by CurveControl; 03-20-2010 at 09:28 AM..
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Old 03-20-2010, 11:07 AM   #4
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yeah I was going to say kale and collard greens ..
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Old 03-20-2010, 11:24 AM   #5
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i would have guessed brocolli.
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Old 03-20-2010, 11:39 AM   #6
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i would have guessed brocolli.
Me too!
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Old 03-20-2010, 11:40 AM   #7
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i would have guessed brocolli.
Me too.
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Old 03-20-2010, 12:17 PM   #8
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If the question had been, "What's the most nutrient dense vegetable you are likely to really make a part of your diet?" then my guess, and the right answer, would have been Brussels Sprouts.

I just find most of the greens too bitter for my taste.
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Old 03-20-2010, 12:19 PM   #9
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BS are wonderful. I hated them as a kid but then all my mom ever did was boil them.

They are so much better sauteed in butter and a pinch of sea salt and garlic.

Last edited by CurveControl; 03-20-2010 at 12:41 PM..
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Old 03-20-2010, 12:35 PM   #10
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Lou ...... you need to come over for dinner! lol!

In the past year or so, I have been eating brussel sprouts and cabbage daily -- occasionally spinach instead of cabbage ..

The cabbage is nice sauteed with a little garlic and spice seasoning!

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Old 03-20-2010, 12:41 PM   #11
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I love fried or raw cabbage, and I really like Brussels Sprouts steamed and served in butter and salt, but Collard or Kale is not going to have me asking for seconds... of course I haven't tried them lately so maybe my tastes have changed.

Otherwise... I would love to come over for dinner! I've cooked 95% of the meals I ever had so I long ago developed a fondness for any food not cooked by me.
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Old 03-20-2010, 12:56 PM   #12
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lol Louie! Me too -- we eat in 95% of the time ... restaurants just don't measure up to my cooking Nothing worse imho than going out to a meal and finding that you could have made something tastier (and healthier) at home ...

I experimented with collards some time ago and they are very tough sons o' guns .. of course I had to cook them in a different manner than the traditional with pork or bacon ... but I guess you could say I have never met a "green" I didn't like! One of my favorite parts of going to foreign countries is trying new (to me) vegetables! like Callaloo in Jamaica. I was definitely a bunny rabbit or a cow in a past life

Callaloo
Jamaican Callaloo — Jamaica & Jamaican Food
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Old 03-20-2010, 01:03 PM   #13
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good to know, I love all of those and eat them often.

A nice use for raw kale is kale salad with avocado, tomato, and onions, plus evoo/lemon dressing and salt.
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Old 03-20-2010, 01:15 PM   #14
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Originally Posted by nolcjunk View Post
good to know, I love all of those and eat them often.

A nice use for raw kale is kale salad with avocado, tomato, and onions, plus evoo/lemon dressing and salt.
I will have to try this!!! I also eat half an avocado a day! (omg I'm an addict!) Do you chop the kale? cube the avocado and tomato? Thanks for any info!!!
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Old 03-20-2010, 01:18 PM   #15
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yeah I was going to say kale and collard greens ..
ditto

I blend these in my shake daily. Chard of color is pretty high too. And broccoli is a beautiful veggie for the body. A red pepper can provide you with your daily intake of vitamin C
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Old 03-20-2010, 01:19 PM   #16
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loo, get a nice fatty piece of pork and cook those greens with some onion and top with a load of butter. You might like them now.
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Old 03-20-2010, 01:25 PM   #17
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loo, get a nice fatty piece of pork and cook those greens with some onion and top with a load of butter. You might like them now.
That is a true story. I eat it almost once a week with pepper sauce on top. It is my favorite side with grilled fish. I like turnip greens the best.
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Old 03-20-2010, 01:53 PM   #18
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Wow, this is a great thread!!! My BF loves mustard/collard greens fried in bacon grease in our cast iron skillet. Not my fav, but he loves it. I will have to try them fried with some nice pork chops. I love BS, but I like putting ACV on them. Its very yummy!!
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Old 03-20-2010, 03:04 PM   #19
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I will have to try this!!! I also eat half an avocado a day! (omg I'm an addict!) Do you chop the kale? cube the avocado and tomato? Thanks for any info!!!
I just wing it when I make it but here is a recipe that is basically like mine:

Raw Kale Salad with Avocado and Cherry Tomatoes
Makes 2 light, dinner-sized servings

1 bunch kale
Olive oil (about 2 T. or to taste)
1 t. sea salt
1 large, ripe avocado, cut in half and pitted
1 large, very flavorful tomato, diced, or a large handful of cherry tomatoes, halved or quartered
1-3 green onions, thinly sliced (optional – I didn’t use onion because I had none)
Juice of 1 lemon

Wash the kale thoroughly. Devein it (take out the stem all the way up the leaves) and either cut into small squares or, the method I prefer, chiffonade. (Roll the leaves up into tubes and slice thin strips across the tubes, resulting in very fine strips of kale.) Put kale in large bowl.

Prepare the rest of your ingredients – chop tomatoes, slice green onions, cut avocado in half, remove seed, and get a spoon ready, placing it alongside the avocado. Measure out 1 t. sea salt into a small dish. Squeeze lemon juice into another small dish. Set all these aside.

Pour olive oil (about 2 T.) over the kale. Then, after washing hands thoroughly, “massage” the kale, running your fingers through it again and again until it is entirely coated with the olive oil. Add in the salt and continue to massage until kale wilts down a bit.

Pick up an avocado half and squeeze the whole thing over the bowl until all the flesh comes out. Repeat with the other half. You can use your spoon if any last bits cling to the inside of the peel. Then massage the avocado into the kale until smooth. Add in tomato, onion, and lemon juice, and toss thoroughly. Taste to see if it needs any additional salt. Wash your gooey hands, and enjoy!

from this blog
Raw raw raw! In My Box

It's really tasty and a nice flavor change from using mixed greens as the base. I don't massage it like the recipe but I do work it in well and then let it sit for a bit.
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Old 03-20-2010, 03:43 PM   #20
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^^ I was just about to come in this thread and start talkin' about my diet (WildFlowerMama, I *only* eat raw fruits, veg, and nuts with sometimes raw cheeses and raw fish when i can afford them) and right before my post is this great raw recipe! Yay!

I'm a big fan of 'massaging' kale or any dark greens. I used to really dislike kale and collards (sort of a toughie if you're a raw foodist) but then I found that preparing them that way made them so much more tasty.

Oh so your actual question was nutrient dense. Well like everyone said, dark leafies are great for that. So are the darker orange/yellow/red veggies, but then you're straying into carrot territory and higher carb counts.

I urge you to check out sea vegetables, which are the most nutrient-dense foods around. Dulse is great in salads, nori of course is yummy for wrapping things in, Irish Moss is lovely, hijiki is super great just tossed with sesame oil and soy sauce. I think that we often forget about sea veggies, but they're PACKED with nutrients.

Last edited by Synesthetic; 03-20-2010 at 03:44 PM..
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Old 03-20-2010, 07:53 PM   #21
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I'm not crazy about kale, but one way that I can eat it in a salad, but I have to toss it in vinegar a few hours before eating it. This tenderizes it and makes it taste okay.

I've also tried kale in a shake like Fawn suggested and it it is amazing. You can't even taste it. I've gotta start making these again.

I used to hate brussel sprouts but then I tried them steamed or sauteed in olive oil or butter. As soon as their done I toss them in fresh lemon juice, salt and pepper. If I steam them, I also toss in olive oil.
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Old 03-20-2010, 07:59 PM   #22
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Thank you all for the suggestions!
Has anyone tried kale chips?
Baked Kale Chips - All Recipes
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Old 03-20-2010, 10:11 PM   #23
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^^ I was just about to come in this thread and start talkin' about my diet (WildFlowerMama, I *only* eat raw fruits, veg, and nuts with sometimes raw cheeses and raw fish when i can afford them) and right before my post is this great raw recipe! Yay!

I'm a big fan of 'massaging' kale or any dark greens. I used to really dislike kale and collards (sort of a toughie if you're a raw foodist) but then I found that preparing them that way made them so much more tasty.

Oh so your actual question was nutrient dense. Well like everyone said, dark leafies are great for that. So are the darker orange/yellow/red veggies, but then you're straying into carrot territory and higher carb counts.

I urge you to check out sea vegetables, which are the most nutrient-dense foods around. Dulse is great in salads, nori of course is yummy for wrapping things in, Irish Moss is lovely, hijiki is super great just tossed with sesame oil and soy sauce. I think that we often forget about sea veggies, but they're PACKED with nutrients.
yes and kombu simmered in broth! Great mineral booster!!
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Old 03-20-2010, 10:22 PM   #24
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Quote:
Originally Posted by Looweewoo View Post
If the question had been, "What's the most nutrient dense vegetable you are likely to really make a part of your diet?" then my guess, and the right answer, would have been Brussels Sprouts.

I just find most of the greens too bitter for my taste.
yup i agree..
which ones are most likely to end up in your belly?..
for me ..
swiss chard..
broccoli..
spinach..
and..
basically any kind of greens..
but they are hard to come by on the island i live on..
love Love turnip ..mustard..and collard greens!!
i get plenty of greens choices when i am in tennessee...
especially bc my parents grow lots of veggies!!
swiss chard is my life saver..
love the taste and easy to get here!!

Last edited by fembomb; 03-20-2010 at 10:23 PM..
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Old 03-20-2010, 10:28 PM   #25
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Quote:
Originally Posted by nolcjunk View Post
I just wing it when I make it but here is a recipe that is basically like mine:

Raw Kale Salad with Avocado and Cherry Tomatoes
Makes 2 light, dinner-sized servings

1 bunch kale
Olive oil (about 2 T. or to taste)
1 t. sea salt
1 large, ripe avocado, cut in half and pitted
1 large, very flavorful tomato, diced, or a large handful of cherry tomatoes, halved or quartered
1-3 green onions, thinly sliced (optional – I didn’t use onion because I had none)
Juice of 1 lemon

Wash the kale thoroughly. Devein it (take out the stem all the way up the leaves) and either cut into small squares or, the method I prefer, chiffonade. (Roll the leaves up into tubes and slice thin strips across the tubes, resulting in very fine strips of kale.) Put kale in large bowl.

Prepare the rest of your ingredients – chop tomatoes, slice green onions, cut avocado in half, remove seed, and get a spoon ready, placing it alongside the avocado. Measure out 1 t. sea salt into a small dish. Squeeze lemon juice into another small dish. Set all these aside.

Pour olive oil (about 2 T.) over the kale. Then, after washing hands thoroughly, “massage” the kale, running your fingers through it again and again until it is entirely coated with the olive oil. Add in the salt and continue to massage until kale wilts down a bit.

Pick up an avocado half and squeeze the whole thing over the bowl until all the flesh comes out. Repeat with the other half. You can use your spoon if any last bits cling to the inside of the peel. Then massage the avocado into the kale until smooth. Add in tomato, onion, and lemon juice, and toss thoroughly. Taste to see if it needs any additional salt. Wash your gooey hands, and enjoy!

from this blog
Raw raw raw! In My Box

It's really tasty and a nice flavor change from using mixed greens as the base. I don't massage it like the recipe but I do work it in well and then let it sit for a bit.
This looks fantastic. I just went and watched the youtube video that is linked to in the website link. I can't wait to try it. I have everything but the kale. I will be getting some tomorrow. Thanks!
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Old 03-21-2010, 08:07 AM   #26
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Thank you all for the suggestions!
Has anyone tried kale chips?
Baked Kale Chips - All Recipes
Yes, I forgot about these. They are REALLY good!
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Old 03-21-2010, 05:05 PM   #27
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Mmm! Had the kale chips today and they were fantastic! Loved them.
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