Vegetables

Most vegetables are naturally low carb with the exception of those we call starchy, such as potatoes and the legumes. Corn is high carb; however, it is not really a vegetable but a grain.

Asparagus with Onion Butter

Onion Butter

2 tbs. dehydrated onion soup mix
1 cup butter
1 tbs. minced chives

Blend ingredients thoroughly. Put in covered container. Store in refrigerator.

2 tbs. fresh or frozen asparagus
1/3 cup onion butter
1 cup diced Mozzarella cheese
2 tbs. grated Parmesan cheese

Cook and drain asparagus. Arrange in 8 inch baking dish. Melt onion butter. Drizzle over asparagus. Cover with Mozzarella. Sprinkle with Parmesan. Bake 10 minutes or until cheese melts.

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Creamy Green Beans

2 10 oz. pkgs. frozen cut green beans
1 3 oz. pkg. softened cream cheese
¼ cup sour cream
2 tbs. cream
¼ cup chopped walnuts
¼ tsp. Worchestershire sauce
¼ tsp. salt

Cook frozen beans. Blend cream cheese and sour cream in microwaveable bowl. Heat one minute or until heated. Add nuts, Worcestershire and salt. Mixture should be of pouring consistency. Add more cream if needed. Drain beans. Place in serving dish. Pour hot cream sauce over beans. Serve immediately.

6 servings
5.6 gm. carbs/serving

Italian Spinach

8 cups fresh spinach, chopped
2/3 cup water
2 tbs. onion diced
½ tsp nutmeg
Sea salt

Bring water to boil. Add spinach, onion, nutmeg and salt to taste. Simmer for 2-5 minutes.

4 servings
2 grams carbohydrates/serving

Skillet Eggplant

1 ½ pounds eggplant cut in ½ inch cubes
1 onion, chopped
¼ cup olive oil
½ cup water
1 tsp. cumin seed
½ tsp. coriander seed
½ tsp. powdered ginger
½ cup sour cream

In heavy skillet stir-fry eggplant and onion in hot oil until golden. Add water and spices. Cover and cook on low heat for 10 minutes. Top with sour cream.

5 servings
8 grams carbohydrate/serving

Spiced Beets

½ cup water
1 tbs. apple cider vinegar
1 2-inch cinnamon stick
¼ tsp whole clover
¼ tsp whole allspice
Sea salt to taste
1 pound beets, cut in ½ inch cubes

In saucepan bring liquids to a boil. Place spices in small bag and add to pan. Add salt and beets. Add salt and beets. Cover and steam 15 minutes/

4 servings
9 grams carbohydrates/serving

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Spinach and Tofu

2 tbs. tamari soy sauce
1 tbs. olive oil
½ t. nutmeg
1 pound spinach
½ cup tofu, cut in small peaces

In saucepan heat first 3 ingredients. Stir in spinach. Cook for 3-4 minutes. Stir in tofu.

4 servings
3 grams carbohydrate per serving



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