THE BEST LOW CARB KETO VEGETABLES!

THE BEST LOW CARB KETO VEGETABLES!


hello and welcome to total health with dr. Nikhil my purpose is to inspire empower and motivate you to live longer healthier and more abundant lives and guys today the video is all about the best keto vegetables now this is the part one of a two-part series okay two parts the second part of course is going to be the worst keto vegetables so you’ll want to stay tuned for that one it’s going to probably my next video so watch out for that one so once again watch to the end of this one because I’m going to be doing a countdown like ten nine eight seven six all the way down to one as you know how it goes and we’re going to get to the best at the very end so I’m kind of reversing the order a little bit because I want you guys to watch the whole video and of course if you like we’re talking about please make sure you like you share you comment and subscribe thank you so much and I want to give a shout out to our one of our newest sponsors and that is butcher box I want to thank them so much for the quality of meats they’ve sent me it is absolutely amazing and I’ll tell you what you can get the best pork the best poultry the best meats the best fish and I’m telling you it’s better than supermarket prices for the same grass-fed grass-finished meat and it is absolutely top top quality so thank you so much for that another thing to keep an eye out we’ve got a special surprise coming for you guys you’ve been asking me a lot about it I’m not gonna say what it is yet it’s gonna be a little bit of a twist but you’re gonna absolutely love it and it’s gonna absolutely totally totally benefit you on your keto journey but first what I want to do is give a shout out to one of our keto rockstars out there and this one comes from Bernadette Bernadette Holmes thank you so much Bernadette Bernadette writes I suffered from severe depression for 30 years the guys I don’t know how anybody can suffer with that that is horrible that’s horrifying so you can’t you don’t want to go to work you don’t know won’t wake up it anymore you don’t want to do anything you don’t want to socialize you just want to stay at home and many of you may become can relate to that to count them to attempted suicides six weeks in a mental hospital and every met on the market nothing helped me start at Quito in April so there’s recent April down 32 pounds 37 and a half inches and most importantly and she writes in all caps with about 10 exclamation marks no more depression all right excellent you are a Kido rockstar thank you Jesus no matter how many setbacks I have and I only will continue to move forward never give up she writes in all caps and of course a bunch of exclamation marks I will keep plugging away one pound at a time if that’s what it takes well I’ll tell you what Bernadette thank you so much you are Aikido rock star and I tell you these kind of testimonials that we’re getting I hope they’re inspiring you out there because there’s so many of you that as I always say you’re sick you’re suffering you don’t know what to do you don’t know where to turn you’re crying out to God for help you’re looking for answers you’re looking for an answer to your prayer and hopefully this channel will do that for you and give you some inspiration motivate you empower you to change your life because you can do it you can totally do it in fact one of the things that we’re doing now you want to make sure I get this part in is we’re celebrating you guys of course I want to celebrate you by giving you shoutouts but one thing we said to do too is we want to give you something that’s I don’t know a little symbolic of just how great you’re doing so we’ve started coming out maybe you’ve seen this right below the description or right below the video is some merch and the merch we have is Kito rockstar merch and it’s out keto rock apparel store so check that out if it’s something that inspires you and you want to show off your your your keto enthusiasm go ahead and get one of those shirts or whatever you like and we would have little ones for the kids it says keto Rockstar in training for the little kids so anyway let’s get on with this because this is going to be a good video once again the top vegetables that you want to eat on a keto diet so counting them down starting off number one is artichokes now this is not the way that I ate artichokes as the kids when I was a kid we ate am Italian style my mother used to cut them across the top she used to put bread crumbs inside and all kinds of herbs and garlic and parsley and all that that’s not what I’m talking about here but artichokes are amazing they’re so so healthy for you and what my wife and kids love to do is and they’ve kind of got me turned on to a – is they’ll just melt some butter and squeeze some lemon juice in it and as they pull the the little leaves off they’ll just dip it in that and eat it that way so you might want to try that out keep it keto plenty of butter on that and once again some lemon juice will help to spice it up a little bit next we’re looking at spaghetti squash this is something I started using about two three years ago even before I did keto and it’s fantastic it is absolutely amazing it’s about five net carbs per serving and it’s about a cup size most of these are going to be about a cup size or if I’m talking about an onion or something like that it’s going to be about one medium onion things like that but anyways spaghetti squash you just simply take it and I cut it in half and you have to be careful it’s a very thick skin to kind of squash cut it in half brush it with some olive oil a little salt and pepper put it down on parchment paper okay put it in the oven for about 40 minutes at 400 degrees when you take it out be careful it’s gonna be very hot very steamy and just literally with a fork just scrape out it and it’s gonna flake off and it’s gonna come out just like a pile of pasta you can then put some marinara sauce on it a nice tomato basil a little garlic it’s going to be amazing I’m telling you it’s gonna be awesome you’re gonna love it so I would do that in fact I might even do it as a recipe for the show sometime soon moving along for net carbs we’re talking about things like broccoli brussel sprouts peppers zucchini and tomatoes and I love grilling zucchini that’s one of my favorite things to do and also to make zoodles how many you guys have tried that when you take the zucchini you put it in a spiralizer and you spiral it out and you literally make noodles once again with a vegetable just like you did with spaghetti squash it’s a great substitute for pasta because so many of you like me you love having your pasta but this is a really really great substitute for it you could also make it oil and garlic style you don’t have to necessarily put a sauce on it but you can do it great way to do it Brussels sprouts did some great recipes on Brussels sprouts recently go ahead and check those out but Brussels sprouts are amazing though and the broccoli our cruciferous vegetable so you want to have plenty of that because we know it’s all very very good cancer-fighting those sulfur sulfur vegetables tomatoes tomatoes are great but you wanna really have them more cooked they’re much better cook than they are raw much better healthier for you got lots of lycopene in it which is a fantastic antioxidant down to 3 we have cabbage eggplant and kale lots of great things to do with cabbage one of the things I love to do with cabbage is take it and and julienne it make it shred it up and then what I’ll do is I’ll either put it in a salad or also – you can pan saute it with some coconut oil love it that way a little salt and pepper or whatever spices you like but that’s just fantastic you get it to wilt a little bit down keep it nice and crunchy keep it al dente and you preserve all the vital nutrients as far as eggplant and kale a plan you can grill it I love doing that on my I have one of these grills called the Komodo Joe grill it’s similar to a green egg and you give it that nice smoky flavor I cut a little bit thicker brush it with some olive oil salt and pepper if you want garlic on it put it right on that grill get the great grill marks that is awesome I did that in one of my recipes where it was called grill and keto so check that one out and as far as kale lots of things you can do with kale first of all kale is a rock star like so many of you are it’s a rock star when it comes to the vegetables it’s got such a high ande score and Andy means aggregate nutrient density index and it’s a thousand so it’s as high as you can get and you can saute it lacinato kale is the one I like the most it’s fantastic just so-so nutrient dense you could chop it up so I take it just like you would spinach with some olive oil some garlic salt and pepper that’s a great way to do it or you can just simply cut it up I like to put some olive oil on it squeeze a little bit of lemon juice and some salt and then get in there and work it and just work it until you start to break it down now I don’t mean it falls apart it just means it starts to cook it so it starts to change a little darker green and it softens up and then to that and any other kind of greens you want and pine nuts to it if you like or walnuts macadamia nuts anything you like other other types of vegetables and make a really great hearty salad under that so I just love doing kale that way next to grams of net carbs we’re looking at things like cauliflower asparagus cucumber and green pepper I’m sorry green beans now let’s talk about that cauliflower well one of my previous videos I did cauliflower rice now that is so versatile you could do anything with that as I mentioned before you can just make it salt and pepper garlic onion onion powder if you want to use garlic powder you could use whatever you like with it but you could also make something like a paia out of it where it’s got a little bit of Spanish flair you can put seafood with it you can do amazing things with it and just I wouldn’t cook it as long as you would rice of course because it’ll just turn to mush but another great thing is you can head of course some heavy cream if you want to have a little bit of that a little Reggiano parmigiano and make some risotto out of it so cauliflower is another rock star because it is a cruciferous vegetable so just grate anti cancer-fighting properties but it’s just so versatile because it’s just that that empty palate it’s like a canvas you can just do whatever you want with it asparagus fantastic you can of course put that you can get to to benefits with one you can go ahead and slice that up on the bias a little bit which means cut it on an angle and add that to your cauliflower rice and make almost like an asparagus risotto out of that that’s really great cucumber I love to make a cashew dip it just slice up cucumbers a little salt on it and just dip it in this cashew dip and it’s just absolutely fantastic it’s got cashews and lemon juice and garlic powder onion powder it’s just amazing really great dip green beans I love the French green beans the most they just have less seeds so those are the ones I typically go with now one gram of net carbs we’re looking at things like celery bok choy Swiss chard iceberg lettuce and mushrooms now let’s talk about celery celery is a great one lots of great fiber and celery once again put it in the salad do whatever you want with it if you want to have that with some nice maybe some almond butter as a snack that’s a great way to do I want to do a video on some snacks but that’s a great thing to do because you get that crunch you get that creaminess of the almond butter a lot two great combinations bok choy that’s another rock star that’s right up there with kale bok choy is about a thousand on the ande score so you can take that you can saute it of course just like you would with a stir-fry or just like I said saute it in a pan just like you did the kale so that’s another great thing to do the Swiss chard very very similar to spinach I grew up eating Swiss chard as a kid I love greens of all kinds growing up my dad used to call it rapid food but you know what I call it food it was it was amazing I loved it but I would take the Swiss chard and once again just saute it in a pan with some garlic some olive oil some salt and pepper a little bit of butter at the end and you just got a great great meal right there iceberg lettuce not a lot of nutrients to that it’s not your most nutritious lettuce but once again if you’re looking for something filling or something to wrap you can wrap a lot of things in that iceberg lettuce and it’s not going to have any virtually any carbs to it so it’s just a great thing you can put it on either side of a hamburger eat it quickly because of course it’s going to wilt but iceberg lettuce is a great thing to use as a replacement for bread or as a wrap of some kind and yet doesn’t have a lot of a lot of carbs with it and of course we’re getting down to zero net carbs okay the best of the best right like I said wait to the end we’re gonna have the best ones over here we’re looking at spinach butter lettuce Swiss chard again I actually have it in two categories here I must have made a typo there and some arugula I’ll tell you what I love arugula arugula I learned to just love when I was in Italy visiting my cousins and they would make an arugula salad and I just loved it in fact they had a little braciola which is a little slows thinly sliced meat and they would put that on top of the arugula with some lemon juice squeezed on it oh my god it was absolutely amazing when we visited them last October but make great arugula salads and once again some olive oil drizzled on it some Reggiano parmigiano kind of shave and a little bit of lemon juice salt and pepper and you’ve got a great salad right there if you want to put grilled chicken on it you can you can really do whatever you want if you want to have some of some salmon on it you could do that too but arugula is just absolutely fantastic very earthy one of my favorite lettuces of all time spinach of course nutrient-dense spinach is connected be careful with it I’m looking into this more I’m hearing more about oxalates and how these are plant chemicals that the plants use to defend themselves as you know they can’t run very far they’re not going to get away so they need something that to kind of defend against us and other predators and this happens to be one of their plant chemicals that they have called oxalates and spinach has one of the highest and oxalate so you want to be careful don’t go to too much with it if you want to have a spinach salad that’s fine but just don’t go too crazy with it because it does have these oxalates and of course like I said Swiss chard I don’t know how it ended up in two categories but that’s okay it’s a great great vegetable so anyway I hope you learned a lot I hope this is great information for you if so please make sure you like you share you comment and subscribe and like I said watch for the next one because we’re going to be putting another video up and that ones are going to be basically the worst vegetables to eat on keto so you want to make sure you see that one too and once again I thank you so much thank you for being absolute keto rockstars and I’m also I’m gonna ask you guys a favor you guys have been giving us such great comments and telling us your testimonials which I absolutely love maybe if it’s okay with you if you could just cut and paste it or copy I should say not cut but copy and paste the ones that you’re putting in the on YouTube we’re gonna also put a link for our Google and if it’s not too much trouble if you would just just copy it and just also paste it right into a Google one too we would love that we would really appreciate it more and more people need to know about the benefits of just natural health and healing and how way of God designed our body so anyway thank you so much I love and appreciate you guys thank you for watching we will see you next time on total health with dr. Nick take care bye bye

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