Each meal should have Salad &/or Vegetables, this means you can start your meal with either a small or large salad according to your desire or with a serving of vegetables, large or small, cooked or raw, have what you feel your body needs.
About your salad: allow in your salad all the fresh vegetables you desire, for example greens, tomatoes, cucumbers, carrots, peppers, broccoli and so on…; dress the salad with 1 tsp of extra virgin olive oil, a tbsp. or more of raw apple cider vinegar and optional a tbsp. of imported grated parmesan cheese. It is important that you measure the olive oil, don’t just pour. Other vinegars like white and red are allowed on your meal plan, however you are recommended the apple cider for its digestive and cleansing properties. The amount can be adjusted to your palate preferences.
About your vegetables: On days in which you are not in the mood for salad, have a portion of vegetables, large or small, raw or cooked. For example string beans, zucchini, broccoli and so on. Some vegetables like broccoli, Brussels sprouts, cabbage, cauliflower can cause distress to your digestive system. Do not eat these vegetables frequently. You will find easy ways to cook vegetables on our website. Click on the link to be redirected to the RECIPES.
My suggestion to you
Start your meal with the salad or the vegetables, and then proceed to the rest of the meal. You will find yourself much more satisfied and you will be providing to your body all the needed enzymes, vitamins and minerals the body uses to metabolize the rest of the meal.
VEGETABLES WITH 3% OR LESS CARBS
- asparagus
- bamboo shoots
- bean sprouts
- beet greens
- bok choy greens
- broccoli
- cabbage
- cauliflower
- celery
- chard
- chicory
s
- collards greens
- cucumber
- endive
- escarole
- garlic
- kale
- hohlrabi
- lettuces
- mushrooms
- mustard greens
- parsley
vegetables with 3% or less c
arbs
- radishes
- raw cob corn
- salad greens
- sauerkraut
- spinach
- string beans
- summer squashes
- turnip greens
- watercress
- yellow squash
- zucchini squash
VEGETABLES WITH 3-6% CARBS
- bell peppers
- bock choy stems
- chives
- eggplant
- green beans
- green onions
- okra
- olives (do not eat freely)
- pickles
- pimento
- rhubarb
- sweet potato (do not eat freely)
- tomatoes
- water chestnuts
- yams (do not eat freely)
VEGETABLES WITH 7-9% CARBS
- acorn squash
- artichokes
- avocado
- beets
- brussels sprouts
- butternut squash
- carrots
- jicama
- leeks
- onion
- pumpkin
- rutabaga
- turnips
- winter squashes
More Vegetable Tips
Adding Bean Sprouts to all your salads or vegetables is a great way to help with the digestion process as they provide the enzymes needed for digestion.
Use Organic whenever possible; not only these vegetables are not treated with harmful chemicals, but they have also shown to have a higher concentration of vitamins and minerals essential to the general metabolism of the body.
Eat a variety vegetables as outlined in the charts above, although make the green leafy type your preference. This includes spinach, chard, beet greens kale, broccoli, mustard greens, etc.
Raw is preferred with lightly steamed or sautéed as your second choice for all the vegetables. Sauté’ only in extra virgin olive oil, butter or coconut oil. Use lettuces with a rich green color, sprouts and raw nuts for salads. Iceberg lettuce is on the least nutritious types. Don’t make salads your only choice for vegetables. Do not use croutons.
While vegetable juice does sound healthy, the acct of chewing is important. Chewing activates the part of your brain that controls your appetite and prepares your GI tract for digestion by tagging the food for proper enzyme response. Wheat grass and the “green food” products should also be mentioned. For many people who are depleted in nutrients, these seem to provide a lift. But large amounts of green foods can be irritating to your colon and should be used sparingly as well. Remember that man is not designed to a grass eater.
