Eating More Vegetables on OWL

[not2late]

Minimum Daily Vegetable Intake:

The 3 cups of Induction vegetables you have been eating is the minimum amount of vegetables you will be eating during OWL, Pre-Maintenance and Maintenance. During the first rung of OWL, you will be adding 5 net carbs of the Induction vegetables, from either veggie list, to that minimum daily vegetable intake.

Is 5 net carbs just another cup of vegetables?

Each vegetable has its own net carb amount. Sometimes the net carb value changes due to the preparation of the vegetable. 1 cup of cooked cabbage has about 2.6 net carbs, whereas 1 cup raw cabbage has about 1.1 net carbs.

Therefore during OWL, you really need to use a carbohydrate counter and check the values of the food you are eating.

How do I incorporate these additional vegetables without eating mountains of vegetables?

The easiest way to accomplish this is to pick the higher carb vegetables. ½ cup + 2 tablespoons of pumpkin puree has about 5 net carbs (9 total carbs, 5 fiber grams). On the other hand, 7.5 cups of romaine lettuce has about 5 net carbs (10 total carbs, 5 fiber grams). So volume-wise, the ½ cup of pumpkin puree is a better choice: it contains the same amount of fiber grams as the 5 net carbs of romaine.

Cooking vegetables can reduce the volume of the vegetable. Generally, vegetables with a relatively high water content will "cook down". The cooked vegetable will have a "higher" carb count and a smaller volume. Spinach is an example of a vegetable that cooks down to a considerably smaller volume. 5 net carbs of raw spinach is about 4 to 5 cups. 5 net carbs of cooked spinach is about 1 cup. By the way, all the vegetables on the Induction "salad" list can be cooked (http://www.atkinsdietbulletinboard.c...read.php?t=415).

Vegetable sauces are another way to incorporate these vegetables into your diet. 5 net carbs of crushed canned tomatoes is roughly ½ cup depending on the brand. Cook that with herbs and spices of your choice for a legal tomato sauce. Red peppers make another good vegetable sauce for chicken or fish. I usually use a jarred roasted red bell peppers, rinse them, toss them in a blender, then reheat with herbs and spices of my choice. Miss gravy with your pot roasts or roasts? Put a layer of chopped celery and onions on the bottom of your roasting pan. Place the meat on top and cook. Remove the meat, then put the vegetables and the cooking liquid into a blender and puree until smooth.

Soups are another option. Saute the vegetable with the herbs and seasonings of your choice. Add broth or water. Boil until the vegetables are soft. In batches, puree the mixture in a blender until smooth. Eaten as a part of a meal or alone with a fat for a light meal or snack, soups are satisfying. Don’t shun soups in the hotter months. Cucumber soup, tomato soup, pureed cauliflower soup, etc. are very refreshing cold.

The mom’s trick of hiding chopped vegetables in meatloaf is perfect for OWL. Bread crumbs are added to meatloaf, primarily, to keep the loaf tender and moist. Vegetables will do the same thing. Chop the vegetables and saute them until soft. Cool and add to your favorite meatloaf, meatball or hamburger recipe.

Example Menues

Menu 1:
Breakfast:
Omelette made from 2 eggs, 1 ounce cheese, 1/2 cup mushrooms

Lunch:
Tuna + 1 tablespoon mayo
1 cup lettuce, 1/2 cup tomato slices, 1/4 cup celery slices, 1/4 cup cucumber slices
Cheese crisps made from 2 ounces of cheddar cheese

Dinner:
Pork chop
1/2 cup sauteed cabbage
5 net carbs pumpkin puree whipped with butter, salt and pepper

The minimum daily vegetable intake includes:
1/2 cup mushrooms ("Salad" list)
1 cup lettuce ("Salad" list)
1/4 cup celery slices ("Salad" list)
1/4 cup cucumber slices ("Salad" list)
Salad list total = 2 cups

1/2 cup tomato slices ("Other" list)
1/2 cup cabbage ("Other" list)
Other list total = 1 cup

Rung 1 OWL vegetables:
5 net carbs pumpkin puree.

Menu 2:
Breakfast:
Bacon
1 hard boiled egg + 1 tablespoon mayo
1/2 cup Romaine lettuce
1/2 cup tomato slices

Lunch:
Grilled chicken
1 1/2 cups Romaine lettuce
1/2 cup turnip fries

Dinner:
Broiled salmon
5 net carbs steammed asparagus

The minimum daily vegetable intake includes:
2 cup Romaine lettuce ("Salad" list)

Salad list total= 2 cups

1/2 cup turnip ("Other" list)
1/2 cup tomato ("Other" list)
Other list total = 1 cups

Rung 1 OWL vegetables:
5 net carb asparagus.


Summary:

1. The 3 cups of vegetables limit on Induction is the minimum daily vegetable intake.
2. Cook vegetables to reduce the volume.
3. Choose higher carb vegetables to avoid eating huge volumes of vegetables
4. Vegetable sauces, gravies, soups are ways to incorporate an additional 5 net carbs of vegetables.

[kayceear]

Fabulous ideas!!

I am not a really big chef ...my DH is very picky hence my children are too. He is a junk food addict and we have lived on hamburgers, fish sticks, hot dogs and macaroni and cheese for the 16 of the 18 years we have been married (slight exhageration). I just don't have a huge variety of ideas such as these. I will have to become less timid in trying new things like new spices and herbs.

Thanks for the post...I'll do better in preparing meals.

[Elizellen]

Wow - what a great post, Megs

[bmonroe]

this is a great post

[amy_rocks]

This has been a useful post as I am wary of moving from induction because the amount of food I am eating now is enough for me, and I couldnt picture adding another 5g of veg each day as I am just not hungry enough for it.

[not2late]

Here's the thing about the vegetables you eat during Induction....no where does it say you to eat the "Salad" list vegetables raw. In fact, "salad" vegetables like bok choy, daikon (a type of Asian radish), fennel, and mushrooms are better cooked because in their cooked state their flavors are much more mild and they are more digestible, imo.

Furthermore, no where does it say you have to eat the vegetables in huge ungainly chunks and pieces. The only caution is that you don't drink your vegetables in the form of juices because juices are devoid of fiber. However, if you cook, puree the vegetables and don't strain out the fiber, you will be consuming the vegetable and its fiber in whatever sauce or soup you make.

That's why the volume of the vegetables shouldn't really be much of a problem even during Induction because those vegetables can be prepared in a way to reduce the volume.

[Isabeau]

Great post, Megs. I loves my veggies!

[ladyinred]

Thanks Megs!! You answered my questions before I even had to ask. This is very helpful.

[Seshena36]

Ok, this post was AWESOME. The way you added the menu samples with the breakdown on it....that REALLY explains it and makes the first rung on OWL that much easier to understand. Thank you for taking the time to explain this.

[ozzie gel]

I love that I can get a few more veg in especialy as I love my salads....so I'm just "thickening" the salad too: I add some avocado, some diced green capcicum and nuts.