Posts Tagged ‘Veggies’

Grill Time!

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Grilled filet, asparagus & shrimp with a huge dose of spinach salad = YUM

Filet is seasoned with salt pepper & a squeeze of lemon. Asparagus is lightly coated with grapeseed oil, salt & fresh lemon. Shrimp is grilled with salt, pepper & a squeeze of fresh lemon.

The spinach salad has an array of veggies, a few raisins, chopped pear, avocado & tossed in my homemade vinegar dressing.

Amy’s Salad Dressing
1/2 squeezed lemon
Dash of balsamic vinegar
3 capfuls apple cider vinegar
Dash of salt
Dash of sugar

Whisk everything together in small bowl. Toss into salad right before serving. Enjoy!

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GREAT Sources of Carbs from Veggies!

Vegetables:
Thanks to Balanced Bites for this great list!

Item CHO g per 100g serving Fiber g per 100g serving CHO g per 1cup serving Portion Size Notes Other Notable Nutrients
cassava 38 2 78 1c= 206g Vitamin C, Thiamin, Folate, Potassium, Manganese
taro root 35 5 46 1c= 132g Vitamin B6, Vitamin E, potassium, manganese
plantains 31 2 48 1c= 154g (slices) Vitamin A, Vitamin C, Vitamin B6, Folate, Magnesium, Potassium
yam 27 4 37 1c= 136g (cubed) Vitamin C, Vitamin B6, Manganese, Potassium
white potato, peeled 22 1 27 1c= 122g Not much very high, some Vitamin C
sweet potato 21 3 58 1c= 328g (mashed) Vitamin A, Vitamin C, Vitamin B6, Potassium, Manganese, Magnesium, Iron (non-heme), Vitamin E
parsnips 17 4 27 1c= 178g (sliced) Vitamin C, Manganese.
lotus root 16 3 19 1c= 120g (sliced) Vitamin C.
acorn squash 15 4 31 1c= 205g Vitamin C.
onion 10 1 21 1c= 210g (chopped) Vitamin C, Potassium.
beets 10 2 17 1c= 170g (sliced) Folate, Manganese.
carrots 10 3 13 1c= 128g (chopped) Vitamin A, Vitamin K,
butternut squash 10 22 1c= 205g Vitamin A, Vitamin C
jicama (raw) 9 5 12 1c= 130g (slices) Vitamin C.
kohlrabi 7 1 12 1c = 165g Vitamin C, Vitamin B6, Potassium, Copper, Manganese
spaghetti squash 6 1 9 1c= 155g Not very many

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