Even in Phase 1 of Atkins, you should be eating between 12 and 15 grams of net carbs of vegetables every day. Vegetables are full of important nutrients and add colorful variety to the foods you eat every day. As the days get warmer and summer approaches, your choice of vegetables becomes even more varied. Farmer’s markets will soon be in full swing and if you have a vegetable garden, the choices are endless and literally right at your fingertips. Here’s a list of vegetables that are coming into season and will keep you satisfied through the summer:
Asparagus (Phase 1): Poach, steam, roast or grill with a little olive oil and salt and pepper. You can even drizzle with vinaigrette, melted butter of Hollandaise sauce
Artichoke (Phase 1): Steam and dip leaves in melted butter or lemony mayo dip.
Broccoli (Phase 1): Cut into florets and steam or stir-fry. Serve raw with dip or add to soups and salads.
Carrots (Phase 3): Eat raw with dip or stir-fry or roast with oil or butter. Slice and add to salads.
Cauliflower (Phase 1): Enjoy raw with dip or in salads. Steam or stir-fry or puree with butter for Atkins-friendly “mashed potatoes.”
Celery (Phase 1): Cut into sticks for snacking, chop for salads, and add to soups.
Cucumbers (Phase 1): Peel and slice, and eat as a snack or add to salads.
Eggplant (Phase 1): Slice, brush with oil and bake in the oven until tender.
Fennel (Phase 1): Adds a licorice-like flavor to salads or barbecue or braise with oil.
Herbs (Phase 1): Choose dill, basil or cilantro and chop and add to salads, omelettes or make your own pesto with olive oil.
Leeks (Phase 1): Steam and serve baby leeks whole. You can also drizzle with olive oil and grill. They are also great in soups or steamed or stir-fried.
Lettuce (Phase 1): Try all types, and enjoy salads all summer long. You can also add to stir-fries and soups.
Snow peas (Phase 1): Sauté with oil and add to stir fries, steam and eat or add to salads.
Peppers (Phase 1): Enjoy red, yellow, green and orange. Drizzle with olive oil and grill. Serve raw in egg dishes, salads or as a snack with dip.
Potatoes (Phase 3): Use in potato salads with mayo and boiled eggs. Steam or roast and toss with butter, cheese or olive oil.
Radishes (Phase 1): These add a spicy zest to salads and stir-fries.
Spinach (Phase 1): An antioxidant-packed staple of salads, you can also chop and steam and add to Atkins-friendly “lasagna” (made with zucchini) or in omelets and soups.
Swiss chard (Phase 1): Use in any way that you would use spinach or cook the stems on their own.
Tomatoes (Phase 1): Serve raw in salads or in a variety of recipes. Tomatoes are at their best in the summer.
Watercress (Phase 1): The peppery flavor adds a nice kick when mixed with other salad leaves, and you can also add to egg dishes or soup.
Zucchini (Phase 1): Slice, grate or cut into ribbons for Atkins-friendly “pasta.” Scoop out the seeds, stuff with cheese and bake or steam, sauté or stir-fry.