When people think of the ketogenic diet, their minds often jump to foods like butter, meat, cheese, and eggs. And while it's true that these high-fat foods are staples in the keto diet, it's a common misconception to believe that vegetables play a secondary role.

Vegetables, especially low-carb ones, are actually a cornerstone of a well-rounded keto diet. They are nutrient-dense and full of fiber, which is essential for digestive health. Despite being a low-carb diet, there are many types of vegetables that can be included, like leafy greens, cruciferous veggies, and others that add flavor, texture, and nutrients to your meals.

But how can you incorporate more vegetables into your keto lifestyle?

Here are some handy tips:

1. Choose Low-Carb Veggies:

 Opt for vegetables that are low in carbs but high in fiber such as spinach, kale, broccoli, cauliflower, zucchini, bell peppers, and asparagus.

2. Add Greens to Your Eggs:

Make your morning eggs more nutrient-dense by adding spinach, kale, or other greens.

3. Experiment with Veggie Noodles:

Swap out pasta for spiralized vegetables like zucchini or spaghetti squash.

4. Use Avocado:

This fruit is high in healthy fats and fiber, making it perfect for a keto diet. Add it to salads, smoothies, or enjoy it on its own.

5. Dress Your Veggies:

Don’t eat your veggies plain. Dress them with healthy fats like olive oil or butter, and add flavor with garlic, herbs, and spices.

6. Sneak Veggies into Smoothies:

Add a handful of spinach or kale into your low-carb smoothies for an extra nutrient boost.

7. Make Veggie-Based Soups:

Pureed soups made from vegetables like cauliflower or broccoli can be a comforting and delicious way to consume more veggies.

8. Roast Your Veggies:

Roasting brings out the natural sweetness in vegetables. It’s a simple preparation method that can transform even the most humble vegetable.

Recipe: Roasted Brussels Sprouts with Bacon

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Ingredients:

• 1 lb Brussels sprouts, halved

• 2 tablespoons olive oil

• 1/2 tsp salt

• 1/4 tsp black pepper

• 4 slices of bacon, cooked and crumbled

Instructions:

1. Preheat your oven to 400°F (200°C).

2. Toss the Brussels sprouts with olive oil, salt, and pepper.

3. Spread them on a baking sheet and roast for about 20 minutes, until crispy.

4. Sprinkle the crumbled bacon over the sprouts before serving.

Nutritional Information (per serving): Calories: 162, Fat: 12g, Net Carbs: 5g, Protein: 6g

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