For your convenience: 1. Kale shake 2. Cut salad (with salad cutter) 3. Veggies with melted cheese, eg broccoli, cauliflower 4. Steamed veggies, eg spinach with kidney beans 5. Cut tomatoes with basel, better organic 6. Cut veggies with hummus, zuchini, mushrooms, carrots, ... 7. Zucchini noodles, raw 8. Spaghetti squash, baked, add pasta sauce 9. Grilled zucchini with olive oil and spices 10. Veggies with egg (omelet) 11. Baked kale = chips 12. Green powders (commercial), eg Dr Berg's Instand Kale Shake 13. Your favorite: if you don't love them all, have one a lot. 14. Pizza made from cauliflower (as a crust) 15. Veggie soup, especial during the winter 16. Freshly squeezed vegetable juice from raw vegetables. But too many sweet veggies, like carrots or beets
A mix apple cider vinegar with olive oil and salt then add that to the salad I make of:lettuce, zucchini, romaine, and avocado and eat with a steak or some other meat.
jeffrey marte - you are brilliant! Adding zucchini is a great addition to any meal because it is filled with lots of natural potassium. Just discovered this last year. I was on a quest -search to find all the high potassium fruits and veggies. I'd been thinking about "poor little zucchini" and why do we always see it in the produce section. Looks like there is a very good reason for that....the high potassium content...about as much as sweet potatoes, cauliflower, and broccoli. I say yay! for zucchini!! I sometimes use diagonally sliced "raw zucchini chips" to dip in keto-approved foods.
Excellent! I've watched a LOT of your videos, but this is the first time I've seen you actually show your food preparation techniques! I'd love to see more of these, so I can match the gram descriptions to the actual food. Keep up the great work!
I buy a lot of firm vegetables like carrot, sunchoke, beet, celery, cauliflour, kale, all vegetables that wont wilt. I cut them up and put them in a big gallon zip lock or plastic container and keep in the fridge. So when I want a salad, I put some lettuce, parsley, cilantro in a big wooden bowl and pour a bunch of the hard vegetables on top. For a dressing I like a big drizzle of good oil like hempseed oil and 2 big tablespoons of saurkraut or home made kimchi, some tumeric, grated garlic and ginger and toss. sometimes top with a poached egg or two or some sardines. Breakfast, lunch or dinner.
How about a nice Cauliflower Mac and Cheese 1. Sling some chopped onion, garlic, and/or ginger into a hot pan with butter/olive oil, add salt/pepper, cook until onions translucent Add any uncooked meat into the pan now to let it cook (chicken that's been marinating in a creamy pesto sauce would be excellent) 2. Add a good handful of cauliflower florets to the pan, this is essentially the replacement for the pasta Add additional veggies (mushrooms, peppers, broccoli, etc) Add seasonings, whatever you want works, turmeric recommended for colour Cover pan to let cook, mixing regularly to let veggies cook evenly (I sometimes add 1 or 2 ice cubes to help steam the veggies and so I don't flood the pan with too much water) 3. Add a nice glob of cream cheese mix well into the pan until melted Add about a half cup of 10-18% cream mix well (Add some pesto as a not-so secret ingredient as well) Add any precooked meat here (Bacon and/or sausages highly recommended!) As well as add some shredded cheese into the dish, mix well 4. Once done add to an oven safe dish cover with another nice layer of cheese (mozzarella, parmasen, cheddar, etc) Set in oven to broil on high until cheese is melted or golden. Top with some Parsley or Cilantro! 5. Enjoy!
Veggie scramble! Take some butter around a pan, throw in any veggie (chopped), caramelize them, then crack eggs over them. Scrambled eggs with the veggies!
I love to chop up 4/5 brussel sprouts and heat them up in unrefined coconut oil with broccoli rice and stir in two non gmo eggs. then top off with sea salt and shaved flax seed. Awesome! Before I got interested in nutrition , I spent years eating breakfast at Dunkin Donuts. SAD, But live and learn! I LOVE eating healthy and wish I had started years ago.
Steam broccoli, kale, spinach, cauliflower, Brussel sprouts, collard greens, swiss chard (6-8 minutes over boiling water)--put into Vitamix--add 1 cup no-salt chicken broth---you produce a green puree that tastes a lot like mashed potatoes (you can season to taste with garlic/onion powder-salt and pepper)
Somebody has already explained that this video was not made for keto followers but in general for those who don't eat vegetables because they don't have an idea on how to eat them
*Recipes inside !* That is awesome Eric, I already felt like trying for the omelette It's baking as we speak. I will leave a few of my own favorites below here as a Thanks and for the convenience of anyone here >< *Sopsky Salad* Chop a tomato, half an onion, a bell pepper, half a cucumber in large crude pieces and cover with crumbled feta cheese, Take an old cleaned out jar and put some warm water, lemonjuice, salt, sugar and black pepper and oilve oil in it to taste. Close jar and shake for a while. Poor over the salad. This is my variation, if you want the recipe look up 'Sopsky Salad' Which is a greek/czech classic that has been around for ages. *Czech Cucumber Salad* take a large bowl and a cucumber and grate the entire thing inside the bowl, then add lukewarm water, Lemonjuice or vinagar, salt, sugar and pepper to taste, That's it and I hear you think what is this ? Just look up the original recipe for 'Czech Cucumber Salad' and it will make more sense. It's a liquid salad for warm days and a very classic recipe too. It's simple yet surprisingly delicious ! *Lazy Skillet* This is my own concoction. On lazy days I put olive oil in a pan on low fire, add herbs, even some grated ginger, red peppersauce, anything I like and chop any kinds of vegeatbles in very course pieces, a chicory will go in three parts, very big pieces because any effort is too much right. I put a lid on it and let it slowly cook to perfection, that can take how ever long is convenient because it's on the lowest setting so I'm doing something else in the meanwhile. Then i finish it off by adding a large dash of creme fraiche and plate it *Dutch Vegetable Stew* Traditionally made with potatos but I have a version where I just chop any kinds of vegetables from the fridge or freezer into course pieces and let them cook in water. Takes about 20 mins to get done , then I mash that all up into a stew but some pieces may remain like in course peanut butter. I mix in a little milk, creme friache, mustard, red peppersauce, ginger, herbs and spices to my liking and serve with some meat, mushroom or anything I have on hand that I can bake real quick *Btw, I'm in the habit of using a piece a lemon on cooking and baking everything, It makes everything taste better and is a great salt replacement
I put 5 cups of mixed greens in my blendtech with well water and blend. It's as thin as water so it's very easy to drink. I've offered it to friends who think it's sick but they can get it down if I add a few frozen berries and some lemon juice before blending. I find blended kale too thick to enjoy. I fry my kale in coconut oil. It cookes down to about 1/4 what you originally put in the pan. I add pink salt then add it to litterally everything! Cooked kale makes anything taste better! I slice cherry tomatoes in half then slice cucumber into pies, then cut the pie into fourths, mix with basil leaves, olive oil, pink or grey salt, and balsamic vinegar. Sometimes I add other Italian herbs fresh or dried. Mizzerlla cheese chunks are a great addition! I put nut butter on cellery, then top with hemp and chia seeds. I call it aphids and fleas on a log. Sliced red, orange or yellow bell peppers, cucumbers, and green or klamata olives are really yummy with hummus too!
To me the best way to eat vegetables is soups, no one speaks about soups and it’s an amazing meal, plus when cooked if some percentage of vitamins and mineral get lost, it goes to the water that you eat too. I would like to now dr. berg opinion about soups 🙂
LUIS MARQUES I tried that today and yesterday. I have. A food processor that cooks and juices and I just dumped all my vegetables in plus a lot of olive oil and spices, when it was almost done, I added green vegetable and blended it so that I could get that raw. and a few minutes after, I had a thick nutritious soup. Also very tasty
Chopped salads are great, I use a large cutting board, a big knife and a big bowl to mix. Using herbs and tomatoes it can be very tasty and you do not get the boring lettuce leaf effect as everything is mixed up, you get a bit of everything with every bite.
buy a Nutriblender, cranberry juice, lime juice, veggiez from chopped in bag in freezer (many cruciferous, mushroomz), his Veggie Solution, MCT, basil seeds, Macca, Dragon Fruit powder, fenugreek powder, one avocado, one Kiwi. 25 ounce. take at least an hour to consume.
I dont diet for taste. I do it for results! I learned how to develop will power to stay focused throughout the use of IF. I thank you for introducing me to it, it is helping me a lot
This video was very helpful. I copied your list so that I can have it as a reference when I go to make food for my husband and myself. Thanks for all the work you do to help people get healthy and make better choices.
For me: No to the kale shake Yes to the salad cutter (I like raw apple cider vinegar with olive oil) No to the melted cheese Yes to steaming Kinda to the tomato/basil thing Yes to the cut veggies with hummus Yes to the zucchini pasta (no cheese) Yes to the spaghetti squash pasta Yes to the grilled zucchini Yes to the veggie omelet Kinda to the baked kale chips No to the green powders No to the chocolate kale, etc. 😜 Yes to the favorite veggies Yes to the cauliflower pizza Yes to the veggie soup No to the veggie juice I want to add to this list: 1.) Fresh herb salads (cilantro, watercress, basil, lime juice, mint, arugula, cucumber, marjoram, endive, romaine, etc.) 2.) Cooking veggies with herbs 3.) Cooking stronger veggies (onion, carrot, tomato sauce, turnips, rutabaga, beets, parsnip, acorn squash, sweet potato, yams, peppers, eggplant, etc.) with spices, garlic, etc. 4.) Combining veggies with meats
I love making a batch of bone broth, sautée leeks and garlic, add bone broth, broccoli, kale...cook it down, then blend it up. So easy on digestion, goes down smooth, and is packed full of goodness!
To make your own cheese sauce for vegetables. Cheddar, butter , milk or cream corn starch, salt and pepper. Add some paprika or mustard powder for extra color and zing.
Great advice and video. Thank you! Only thing I would question is that ranch dressing. Almost all commercial salad dressings are made with unhealthy oils. This one's first ingredient is soybean oil. Sorry for splitting hairs.
Hi Dr Berg... 😊 I absolutely dig the way you teach... and I’ve just found out I have fatty liver due to insulin resistance... so I’m now working on following your instructions for reversing that... the only thing I wish was that your shakes didn’t contain the sugar alcohols and stevia, as my intestines don’t process those and they create severe inflammation and other issues similar to Crohn’s... you could replace those with organic, pure and unrefined, coconut sugar, which only has 15 cal, 0 fat, & 4 carbs/sugars per tsp... And it’s Soooo yummy..!! tastes like brown sugar... also... for those who are allergic to almonds, coconut milk is Fantastic..!! very creamy and milk-like... ☺️ so... just some suggestions... thanks for everything you do..!!
i cut celery springmix salad greens parsley green unions white onion green olives 3 garlic cloves very fine add a teaspoon of sweet pickle relish with some black pepper and then mix in some chicken or tuna with some vegan mayo on some flat bread soft totillas veggie thin bread or even a piece of iceberg lettuce and it makes a killer wrap thats out of this world tasting. The last month ive been focusing on adding in anything green in every meal and light excersize everyday and in 32 days i can really feel the difference! TY for ya channel
I am a big fan of chopped salads. I have been watching your potassium videos, very enlightening! I have Type II diabetes, and my dietician, of course, told me I should have 3-5 carb choices for each meal and 1-2 carb choices for 3 snacks a day. There is no way I can keep my blood sugar down doing this! Intermittent fasting works well for me, especially if I skip breakfast. I need to find out how many calories I need per day,
I make a big punch bowl full of salad. I include every vegetable I can think of with chick peas. I eat it twice a day for two days then make more. I'm loving greens these days. Thank you for the tips.
I love veggies except for green beans and marrow. I could never get used to those two vegetables. I love frying broccoli in coconut oil and seasoning it with cayenne pepper and Himalayan salt.
I have always disliked Brussels Sprouts. I saw a chef saute these on a pan, so I decided to try it. They are Great, my new favorite vegetable. Cut the Sprouts in half and place on a pan with a little butter, olive oil or coconut oil. Saute gently (not too hot) until lightly browned, turn over or toss and saute the other side. very nice al;one, with a little bit of lemon juice, or tossed into your salad. Very nice added to a traditional style Caesar Salad. Choose small to medium sprouts for flavour and tenderness without the sharpness you can get with sprouts.
I'll have to get the salad cutter thing he used!!! That's awesome! Otherwise I'm fond of using the nutribullet and making smoothies with fruits and veggies.
I like the soup idea. I make bone broth from leftover chicken carcasses from my Costco rotisserie chickens ( I don't care if you have an opinion about that type of chicken), then it's really easy to throw some beans in if you want, kale, chard, Brussels sprouts, cabbage, broccoli cauliflower, etc for a few minutes, but no so long that they over cook. easy way to make a very filling soup and lots of veggies. I do throw on some Parmesan as well.
I started making my own salad dressings and they are SO much yummier and healthier than store bought! Like honey mustard dressing: olive oil, dijon mustard, a little honey, pressed garlic, and fresh lemon or apple cider vinegar. Delish!
Thats a perfect salad dressing, i made so much of it, i always prefer my own salad dressing made out from fresh veggies and herbs now that im 43 i am fit healthy. So much love from this doc who shared his healthy living and kudos to his wife. Great People....
I love your ideas! I eat vegetarian most of the time and have been interested in vegetarian dishes since college days...also in raw food dishes. This is one of my favorite videos of yours...besides the one of your wife making her bread :D
My body won't allow me to consume ANY fruit except raspberries & blackberries. Carrots, parsnips, tomatoes, tomato sauce, and similar veggies etc. are also off limits. I would be living in the bathroom if I consumed ANY amount of ANY sugar alcohols. Pepper? You mean that hot stuff? I can't even touch it to my lips without it burning me for an hour. I don't "grill" veggies. We used to have an indoor fireplace but no longer do, and I'll be flipped if I'm going outside during the summer any more than absolutely necessary. I guess it's a good thing I don't get bored easily.
This is such a helpful video!!! I always need these reminders from Doc Berg!! I do many of these food things already. Excellent nutrition. Like my father…..I do not like to chew on any food for very long. Probably an emotional issue, whatever. I know, I know, digestion begins in the mouth!!! BUT I chew now some things deliberately…..respecting the value of that. However, I do juice often and add in green protein powders into my Smoothies(lots of raw veggies). So…..veggie smoothies and then freezing daily portions of my veggie juice…..console me…..regarding my nutrition. I take fiber supplement also. I receive the organic value without the long time chewing and chewing. I also do not eat dense meat often …..for same reasons. I make little burgers from grass-fed, pasture grazing cows…for the easily chewable and nutritional value of it. Then i freeze those. That same meat, while it is cooking……smells so clean. The quality of the food is very important. I freeze small portions of the granulated veg fibers…to put into frittatas, casseroles, etc. Sorry long message…..I just thot would help someone else similar to me. Ahna Atlanta Ga.
Yes! kale chips. Yum yum, haven't tried it yet, but I will and I will try squash for noodles. It's a 11:02am, Sunday 19, 2022 can't wait for my first meal of the day. Yummy.
Dr. Berg, in one of your videos you recommended "Newman's Own Ranch" salad dressing. I looked at that product today and it contains soybean oil in some and cottonseed oil in another along with 9g of sugar. I passed on it and will continue to make my own dressings. Just wanted to point that info out. Thanks!
I was just about to bring up that same point. Soybean oil is horrible according to all the research I found. Better off making your own dressing for sure.
I really like Dr. Berg and I think he gives the best advice about the Keto diet and I am very surprised he suggest Newman's dressing because it has a lot of bad stuff in it - I can't believe he does not get some kind of kick back from the products he recommends - I watch other RUclips Keto videos and many of them get food sent to them and they share their opinions with their audience - They also push certain products and I am sure this promotes more free stuff -Dr. Berg is also a business man and pushes his products too and their is nothing wrong with that, but be aware and read every label on everything you buy
Yes! If you are concerned with the BAD soy, and fructose syrup ETC... we need to read the label. I cheat a little bit just to get all those good carbs in me.
Thanks - I got some good ideas from you. I do juice greens, lemon, turmeric, ginter AND with some carrots and apples. Not sure why you say it's better to blend than to juice vegies. It's easier on the liver when juice is strained because pulp should be chewed for best absorption ,as you know. But I'm not against blending vegies.
my favorite ranch is about half organic buttermilk( quarter cup 3 g) and half mayonnaise(made with avocado or olive oil avoid canola soy and any chemical press oils as much as possible) with a little vinegar and herbs of choice salt pepper. sometimes i add capers with the vinegar they are in....a quart of bmilk makes 2 quarts dressing lasts a couple weeks in the fridge
tom tom (just in case you never hear back from him) I think it's because you get more fiber if the veggies are blended. The juicing process discards the fiber. Why waste good fiber? It makes you feel fuller and more satisfied, plus it cleans out your intestines. However, if you are not used to fiber in your diet, too much at once can be painful!
Thank you, Dr. Berg for all the great info... I would like to point out however, that the dressing you are promoting DOES have "added sugar" as I believe it is important to help steer folks away from products where harmful poisons have been added.
If you're going to worry about the sugar in your salad's dressing then I assume you're determined to never eat an ice cream again in your life.. right? Or go to a mcdonald's.. I eat low carb regularly, with lots of vegetables, and still eat sweets occasionally with no apparent negative effect. If you go out to the street you'll see lots of thin healthy people who most likely don't give a damn about nutrition science.
Hi thank you, I haven't eaten ice cream or McDonalds for over 35 years. Not everyone puts poison in their bodies. Everyone has to find what works for them. Sugar doesn't work for me and others who understand what it does to our system.
It's great that you worry about your health but is it really worth it to go to that extreme..? What effect do you think an ice cream once a week would have on you? And why do you think it doesn't happen with so many people who consume unhealthy foods occasionally and stay healthy? I'm not judging.. I'm just saying that you might be missing out a lot of good things over an exaggerated fear.. imho.
Sugar is poison... I am not missing out on anything. I see the body as a temple. I have to take care of it in every way. Nowadays there are treats that are healthy, that don't have any sugar or dairy products. I do not eat animal products, sugar or caffiene. I am missing out on nothing because I listen to my body and I know that certain things, although tasting good, are a recipe for a future disaster that I am not willing to create for myself. To each his own... so go ahead and dig into that juicy burger or that sugary snack just be prepared to pay the price.
Steam or sauté some kale, and then make a dressing to put on top of it, made of tahini (sesame paste), mixed with either tamari or soy sauce. I swear it is so tasty. Top with a few chopped up smoked almonds.
How does one deal with multiple diets for various conditions, and make the limited foods varied and interesting? We are on such complicated eating regime, By the time foods are eliminated, there is very little left to eat. Candida diet+anti inflammatory/ anti histamine/low oxalates diets+ vegan+ gluten, grain and dairy free. No legumes, nightshades, cruciferous ( thyroid issues) , keto ( carrots , peas, beets & sweet potatoes are out ) and we are sick of bone broth and cucumbers. Any ideas on making those more interesting are welcome.
I've been a vegetarian for over 44 years and I've just learned why my mother loves Kale! aha, I didn't know how loaded Kale was!!! and here I am eating Dandelion and Collars greens......
For the salad dressing try olive oil and lemon juice freshly squeezed. From there you can add anything else that you like such as mustard, garlic, spices.
I thought kale and spinach cause thinner blood? When people are on blood thinners, they can't eat most of the leafy greens b/c their blood would be too thin.
Newmans ranch dressing has vegetable oil in it which is inflammatory, I like primal kitchens dressings because it is made with avocado oil although it is expensive.
I do a lot of stir fry wild rice.the real wild rice from the lake in Minnesota.I get a lot of it from my native friends.free.I cook up a good batch at a time & keep it in the freezer in meal size containers.I add my organic raised pork or beef. Cooked n seasoned.with onions garlic mustard powder ,or greens,oregano,sage,parsley& red,grn,yellow,orange peppers,little spinach n ,basil .lightly stir fry.then mix 1 egg in.turn over & top with fav.cheese melted.roll into warm sprouted wrap.n enjoy. Sooooo!!!dilicious.
i personally don't like carrots but i make myself eat them bc i know they're healthy. i recently discovered that i actually like them (not TOLERATE) when i dip them in a good hummus! i can attest to the fact hummus and veggies are a yummy combination :)
Dr Berg, this dressing is made with soy oil and canola oil. How could you ever recommend it? Because this video is 8 years old, I would like to think at that time you didn't know that this kind of oils are so inflammatory, as you are always stating
I have seen that kale and spinach are high in oxalates and estrogens. Don't we need to be concerned about consuming too much of these. Would appreciate any info someone has on this.
Why do you need to buy dressing? Why not make it yourself? A simple way to get small pieces of kale is to first freeze it, then take it out from the freezer and just crush it.
If you put some salt and a tablespoon of olive oil on zucchini pasta and let it sit for 30 minutes it really looks and tastes like pasta--gets soft and pliable like fettuccine.
Would like a video of what dressings, etc. to eat with salads. I know you should avoid croutons and other carbs, as well as sugar and corn syrup in dressing, but that’s about it!
And another good thing is to put a bunch of vegetables in a food processor with sea salt, garlic , a good oil and ACV and process till a sauce like consistancy and use this as a salad dressing or condiment for fish, meat or poultry.
I never heard of salad cutters! I use a sharp knife and I think I can cut them much smaller with a knife. Another nice touch is shred carrots finely with a food processor.
![ROSÉ(로제) - APT. (Band VER.) (With. 이영지) [더 시즌즈-이영지의 레인보우] | KBS 241129 방송](http://i.ytimg.com/vi/IW8qaemx74g/mqdefault.jpg)
![NLE Choppa - Or What ft. 41 (Orchestra Mix) [Official Music Video]](http://i.ytimg.com/vi/biOFASEgSOM/mqdefault.jpg)
For your convenience:
1. Kale shake
2. Cut salad (with salad cutter)
3. Veggies with melted cheese, eg broccoli, cauliflower
4. Steamed veggies, eg spinach with kidney beans
5. Cut tomatoes with basel, better organic
6. Cut veggies with hummus, zuchini, mushrooms, carrots, ...
7. Zucchini noodles, raw
8. Spaghetti squash, baked, add pasta sauce
9. Grilled zucchini with olive oil and spices
10. Veggies with egg (omelet)
11. Baked kale = chips
12. Green powders (commercial), eg Dr Berg's Instand Kale Shake
13. Your favorite: if you don't love them all, have one a lot.
14. Pizza made from cauliflower (as a crust)
15. Veggie soup, especial during the winter
16. Freshly squeezed vegetable juice from raw vegetables. But too many sweet veggies, like carrots or beets
Withy Octopus a
Thanks. 2typos though. #16 n 12
Thank you!
Wish I could copy n paste this list...but thx for posting.
Dorothy Gram take screen shot from your phone.
A mix apple cider vinegar with olive oil and salt then add that to the salad I make of:lettuce, zucchini, romaine, and avocado and eat with a steak or some other meat.
SOUNDS INTERESTING...WILL TRY AND LET YOU KNOW IF ITS A WINNER IN MY BOOK :)
jeffrey marte - you are brilliant! Adding zucchini is a great addition to any meal because it is filled with lots of natural potassium. Just discovered this last year. I was on a quest -search to find all the high potassium fruits and veggies. I'd been thinking about "poor little zucchini" and why do we always see it in the produce section. Looks like there is a very good reason for that....the high potassium content...about as much as sweet potatoes, cauliflower, and broccoli. I say yay! for zucchini!! I sometimes use diagonally sliced "raw zucchini chips" to dip in keto-approved foods.
@@Pecan215 I love making shrimp scampi with zucchini noodles with my new spiralizer.
Sounds easy and tasty.
That’s my go-to vinaigrette!
Excellent! I've watched a LOT of your videos, but this is the first time I've seen you actually show your food preparation techniques! I'd love to see more of these, so I can match the gram descriptions to the actual food. Keep up the great work!
I buy a lot of firm vegetables like carrot, sunchoke, beet, celery, cauliflour, kale, all vegetables that wont wilt. I cut them up and put them in a big gallon zip lock or plastic container and keep in the fridge. So when I want a salad, I put some lettuce, parsley, cilantro in a big wooden bowl and pour a bunch of the hard vegetables on top. For a dressing I like a big drizzle of good oil like hempseed oil and 2 big tablespoons of saurkraut or home made kimchi, some tumeric, grated garlic and ginger and toss. sometimes top with a poached egg or two or some sardines. Breakfast, lunch or dinner.
How about a nice Cauliflower Mac and Cheese
1. Sling some chopped onion, garlic, and/or ginger into a hot pan with butter/olive oil, add salt/pepper, cook until onions translucent
Add any uncooked meat into the pan now to let it cook (chicken that's been marinating in a creamy pesto sauce would be excellent)
2. Add a good handful of cauliflower florets to the pan, this is essentially the replacement for the pasta
Add additional veggies (mushrooms, peppers, broccoli, etc)
Add seasonings, whatever you want works, turmeric recommended for colour
Cover pan to let cook, mixing regularly to let veggies cook evenly (I sometimes add 1 or 2 ice cubes to help steam the veggies and so I don't flood the pan with too much water)
3. Add a nice glob of cream cheese mix well into the pan until melted
Add about a half cup of 10-18% cream mix well
(Add some pesto as a not-so secret ingredient as well)
Add any precooked meat here (Bacon and/or sausages highly recommended!) As well as add some shredded cheese into the dish, mix well
4. Once done add to an oven safe dish cover with another nice layer of cheese (mozzarella, parmasen, cheddar, etc)
Set in oven to broil on high until cheese is melted or golden.
Top with some Parsley or Cilantro!
5. Enjoy!
Sounds great. Like your tip about the ice cubes to prevent adding too much water.
Hmmmm yum
Veggie scramble! Take some butter around a pan, throw in any veggie (chopped), caramelize them, then crack eggs over them. Scrambled eggs with the veggies!
Jessica Vasquez Thanks!
Jessica Vasquez Thank you,you're very beautiful 😘
good on ya
I love to chop up 4/5 brussel sprouts and heat them up in unrefined coconut oil with broccoli rice and stir in two non gmo eggs. then top off with sea salt and shaved flax seed. Awesome! Before I got interested in nutrition , I spent years eating breakfast at Dunkin Donuts. SAD, But live and learn! I LOVE eating healthy and wish I had started years ago.
Jessi Cone I have this for breakfast every morning
Steam broccoli, kale, spinach, cauliflower, Brussel sprouts, collard greens, swiss chard (6-8 minutes over boiling water)--put into Vitamix--add 1 cup no-salt chicken broth---you produce a green puree that tastes a lot like mashed potatoes (you can season to taste with garlic/onion powder-salt and pepper)
I’ve been chopping up the kale and putting it in my salads. That’s a great idea.
WOW, Dr. Berg, you are very patient and through with all of this information.We appreciate your help.
I LOVE chopped salad! It is my favorite way to eat salad!
Dr Berg. Thanks for your videos that is helping us to become healthier
Can you please shed some light on the Moringa plant
Somebody has already explained that this video was not made for keto followers but in general for those who don't eat vegetables because they don't have an idea on how to eat them
*Recipes inside !*
That is awesome Eric, I already felt like trying for the omelette It's baking as we speak. I will leave a few of my own favorites below here as a Thanks and for the convenience of anyone here ><
*Sopsky Salad*
Chop a tomato, half an onion, a bell pepper, half a cucumber in large crude pieces and cover with crumbled feta cheese, Take an old cleaned out jar and put some warm water, lemonjuice, salt, sugar and black pepper and oilve oil in it to taste. Close jar and shake for a while. Poor over the salad. This is my variation, if you want the recipe look up 'Sopsky Salad' Which is a greek/czech classic that has been around for ages.
*Czech Cucumber Salad*
take a large bowl and a cucumber and grate the entire thing inside the bowl, then add lukewarm water, Lemonjuice or vinagar, salt, sugar and pepper to taste, That's it and I hear you think what is this ? Just look up the original recipe for 'Czech Cucumber Salad' and it will make more sense. It's a liquid salad for warm days and a very classic recipe too. It's simple yet surprisingly delicious !
*Lazy Skillet*
This is my own concoction. On lazy days I put olive oil in a pan on low fire, add herbs, even some grated ginger, red peppersauce, anything I like and chop any kinds of vegeatbles in very course pieces, a chicory will go in three parts, very big pieces because any effort is too much right. I put a lid on it and let it slowly cook to perfection, that can take how ever long is convenient because it's on the lowest setting so I'm doing something else in the meanwhile. Then i finish it off by adding a large dash of creme fraiche and plate it
*Dutch Vegetable Stew*
Traditionally made with potatos but I have a version where I just chop any kinds of vegetables from the fridge or freezer into course pieces and let them cook in water. Takes about 20 mins to get done , then I mash that all up into a stew but some pieces may remain like in course peanut butter. I mix in a little milk, creme friache, mustard, red peppersauce, ginger, herbs and spices to my liking and serve with some meat, mushroom or anything I have on hand that I can bake real quick
*Btw, I'm in the habit of using a piece a lemon on cooking and baking everything, It makes everything taste better and is a great salt replacement
I put 5 cups of mixed greens in my blendtech with well water and blend. It's as thin as water so it's very easy to drink. I've offered it to friends who think it's sick but they can get it down if I add a few frozen berries and some lemon juice before blending. I find blended kale too thick to enjoy. I fry my kale in coconut oil. It cookes down to about 1/4 what you originally put in the pan. I add pink salt then add it to litterally everything! Cooked kale makes anything taste better! I slice cherry tomatoes in half then slice cucumber into pies, then cut the pie into fourths, mix with basil leaves, olive oil, pink or grey salt, and balsamic vinegar. Sometimes I add other Italian herbs fresh or dried. Mizzerlla cheese chunks are a great addition! I put nut butter on cellery, then top with hemp and chia seeds. I call it aphids and fleas on a log. Sliced red, orange or yellow bell peppers, cucumbers, and green or klamata olives are really yummy with hummus too!
To me the best way to eat vegetables is soups, no one speaks about soups and it’s an amazing meal, plus when cooked if some percentage of vitamins and mineral get lost, it goes to the water that you eat too. I would like to now dr. berg opinion about soups 🙂
LUIS MARQUES I tried that today and yesterday. I have. A food processor that cooks and juices and I just dumped all my vegetables in plus a lot of olive oil and spices, when it was almost done, I added green vegetable and blended it so that I could get that raw. and a few minutes after, I had a thick nutritious soup. Also very tasty
Chopped salads are great, I use a large cutting board, a big knife and a big bowl to mix. Using herbs and tomatoes it can be very tasty and you do not get the boring lettuce leaf effect as everything is mixed up, you get a bit of everything with every bite.
buy a Nutriblender, cranberry juice, lime juice, veggiez from chopped in bag in freezer (many cruciferous, mushroomz), his Veggie Solution, MCT, basil seeds, Macca, Dragon Fruit powder, fenugreek powder, one avocado, one Kiwi. 25 ounce. take at least an hour to consume.
I dont diet for taste. I do it for results!
I learned how to develop will power to stay focused throughout the use of IF. I thank you for introducing me to it, it is helping me a lot
Krime Same here.
In Germany we eat spinach chopped in tiny pieces with some spices, salt and heavy cream - very delicious!
This video was very helpful. I copied your list so that I can have it as a reference when I go to make food for my husband and myself. Thanks for all the work you do to help people get healthy and make better choices.
We prepare cauliflower, beet and cabbage pickles with vinegar and rock salt. Delicious!
For me:
No to the kale shake
Yes to the salad cutter
(I like raw apple cider vinegar with olive oil)
No to the melted cheese
Yes to steaming
Kinda to the tomato/basil thing
Yes to the cut veggies with hummus
Yes to the zucchini pasta (no cheese)
Yes to the spaghetti squash pasta
Yes to the grilled zucchini
Yes to the veggie omelet
Kinda to the baked kale chips
No to the green powders
No to the chocolate kale, etc. 😜
Yes to the favorite veggies
Yes to the cauliflower pizza
Yes to the veggie soup
No to the veggie juice
I want to add to this list:
1.) Fresh herb salads (cilantro, watercress, basil, lime juice, mint, arugula, cucumber, marjoram, endive, romaine, etc.)
2.) Cooking veggies with herbs
3.) Cooking stronger veggies (onion, carrot, tomato sauce, turnips, rutabaga, beets, parsnip, acorn squash, sweet potato, yams, peppers, eggplant, etc.) with spices, garlic, etc.
4.) Combining veggies with meats
I love making a batch of bone broth, sautée leeks and garlic, add bone broth, broccoli, kale...cook it down, then blend it up. So easy on digestion, goes down smooth, and is packed full of goodness!
This sounds great, im trying it.
To make your own cheese sauce for vegetables. Cheddar, butter , milk or cream corn starch, salt and pepper.
Add some paprika or mustard powder for extra color and zing.
Best person who talks about nutrients in the most lucid way!
I haven’t watching you for years and you are so incredible. I use your information every day.
Great advice and video. Thank you! Only thing I would question is that ranch dressing. Almost all commercial salad dressings are made with unhealthy oils. This one's first ingredient is soybean oil. Sorry for splitting hairs.
Wow, you are very skilled at making all of this not overwhelming.
Hi Dr Berg... 😊 I absolutely dig the way you teach... and I’ve just found out I have fatty liver due to insulin resistance... so I’m now working on following your instructions for reversing that... the only thing I wish was that your shakes didn’t contain the sugar alcohols and stevia, as my intestines don’t process those and they create severe inflammation and other issues similar to Crohn’s... you could replace those with organic, pure and unrefined, coconut sugar, which only has 15 cal, 0 fat, & 4 carbs/sugars per tsp... And it’s Soooo yummy..!! tastes like brown sugar... also... for those who are allergic to almonds, coconut milk is Fantastic..!! very creamy and milk-like... ☺️ so... just some suggestions... thanks for everything you do..!!
i cut celery springmix salad greens parsley green unions white onion green olives 3 garlic cloves very fine add a teaspoon of sweet pickle relish with some black pepper and then mix in some chicken or tuna with some vegan mayo on some flat bread soft totillas veggie thin bread or even a piece of iceberg lettuce and it makes a killer wrap thats out of this world tasting. The last month ive been focusing on adding in anything green in every meal and light excersize everyday and in 32 days i can really feel the difference! TY for ya channel
I am a big fan of chopped salads. I have been watching your potassium videos, very enlightening! I have Type II diabetes, and my dietician, of course, told me I should have 3-5 carb choices for each meal and 1-2 carb choices for 3 snacks a day. There is no way I can keep my blood sugar down doing this! Intermittent fasting works well for me, especially if I skip breakfast. I need to find out how many calories I need per day,
If you are watching Doc’s videos……you are on your important journey of empowering yourself toward deep healing!!! ☮️☮️☮️☮️
Yes, I totally agree..very good comment..
I make a big punch bowl full of salad. I include every vegetable I can think of with chick peas. I eat it twice a day for two days then make more. I'm loving greens these days. Thank you for the tips.
Gazpacho and salsa are also great options. Love this video!
I love veggies except for green beans and marrow. I could never get used to those two vegetables. I love frying broccoli in coconut oil and seasoning it with cayenne pepper and Himalayan salt.
Consume a lot of Palak Paneer (Blanched spinach Puree chef with cottage cheese)
My favorite salad dressing... MCT oil, Parmesan cheese, and nutritional yeast. OH MY GOD... I’m addicted to salads now.
MCT oil ??!price ..nd what is it..ur stuff is expensive in Indi a
And 3 years pass, Chicky went back to the chickfila routine and gained 53lbs.
Going to have to try this
I've been wanting to try MCT, flavored vinegar, spices ...
thank you i want to start making my own dressings, most of the commercial ones are full of terrible unhealthy ingredients
I have always disliked Brussels Sprouts. I saw a chef saute these on a pan, so I decided to try it. They are Great, my new favorite vegetable. Cut the Sprouts in half and place on a pan with a little butter, olive oil or coconut oil. Saute gently (not too hot) until lightly browned, turn over or toss and saute the other side. very nice al;one, with a little bit of lemon juice, or tossed into your salad. Very nice added to a traditional style Caesar Salad. Choose small to medium sprouts for flavour and tenderness without the sharpness you can get with sprouts.
Some great inspiration here. I need to find more varied recipes so now I have some ideas!
I'll have to get the salad cutter thing he used!!! That's awesome! Otherwise I'm fond of using the nutribullet and making smoothies with fruits and veggies.
I like the soup idea. I make bone broth from leftover chicken carcasses from my Costco rotisserie chickens ( I don't care if you have an opinion about that type of chicken), then it's really easy to throw some beans in if you want, kale, chard, Brussels sprouts, cabbage, broccoli cauliflower, etc for a few minutes, but no so long that they over cook. easy way to make a very filling soup and lots of veggies. I do throw on some Parmesan as well.
Sounds really good I would throw in some nutritional yeast To up the nutrients even more
I started making my own salad dressings and they are SO much yummier and healthier than store bought! Like honey mustard dressing: olive oil, dijon mustard, a little honey, pressed garlic, and fresh lemon or apple cider vinegar. Delish!
Thats a perfect salad dressing, i made so much of it, i always prefer my own salad dressing made out from fresh veggies and herbs now that im 43 i am fit healthy. So much love from this doc who shared his healthy living and kudos to his wife. Great People....
Whats the ingredients and amount
I love your ideas! I eat vegetarian most of the time and have been interested in vegetarian dishes since college days...also in raw food dishes. This is one of my favorite videos of yours...besides the one of your wife making her bread :D
My body won't allow me to consume ANY fruit except raspberries & blackberries. Carrots, parsnips, tomatoes, tomato sauce, and similar veggies etc. are also off limits. I would be living in the bathroom if I consumed ANY amount of ANY sugar alcohols. Pepper? You mean that hot stuff? I can't even touch it to my lips without it burning me for an hour.
I don't "grill" veggies. We used to have an indoor fireplace but no longer do, and I'll be flipped if I'm going outside during the summer any more than absolutely necessary.
I guess it's a good thing I don't get bored easily.
hats off Doc, you ah really helpful & thank you soo much for ur wonderful videos, each n very video is soo informative.
This is such a helpful video!!! I always need these reminders from Doc Berg!!
I do many of these food things already. Excellent nutrition. Like my father…..I do not like to chew on any food for very long. Probably an emotional issue, whatever.
I know, I know, digestion begins in the mouth!!! BUT I chew now some things deliberately…..respecting the value of that. However, I do juice often and add in green protein powders into my Smoothies(lots of raw veggies). So…..veggie smoothies and then freezing daily portions of my veggie juice…..console me…..regarding my nutrition. I take fiber supplement also. I receive the organic value without the long time chewing and chewing. I also do not eat dense meat often …..for same reasons. I make little burgers from grass-fed, pasture grazing cows…for the easily chewable and nutritional value of it. Then i freeze those. That same meat, while it is cooking……smells so clean. The quality of the food is very important. I freeze small portions of the granulated veg fibers…to put into frittatas, casseroles, etc. Sorry long message…..I just thot would help someone else similar to me.
Ahna Atlanta Ga.
Yes! kale chips. Yum yum, haven't tried it yet, but I will and I will try squash for noodles.
It's a 11:02am, Sunday 19, 2022 can't wait for my first meal of the day. Yummy.
Dr. Berg, in one of your videos you recommended "Newman's Own Ranch" salad dressing. I looked at that product today and it contains soybean oil in some and cottonseed oil in another along with 9g of sugar. I passed on it and will continue to make my own dressings. Just wanted to point that info out. Thanks!
I was just about to bring up that same point. Soybean oil is horrible according to all the research I found. Better off making your own dressing for sure.
u8sumthinbad please realize this video was made in 2013.....I think the doctor has since had some revelation about that salad dressing. :)
So up until 2013 he didnt know gmo soybean was a killer? Hard to believe
I really like Dr. Berg and I think he gives the best advice about the Keto diet and I am very surprised he suggest Newman's dressing because it has a lot of bad stuff in it - I can't believe he does not get some kind of kick back from the products he recommends - I watch other RUclips Keto videos and many of them get food sent to them and they share their opinions with their audience - They also push certain products and I am sure this promotes more free stuff -Dr. Berg is also a business man and pushes his products too and their is nothing wrong with that, but be aware and read every label on everything you buy
Yes! If you are concerned with the BAD soy, and fructose syrup ETC... we need to read the label. I cheat a little bit just to get all those good carbs in me.
Thanks - I got some good ideas from you. I do juice greens, lemon, turmeric, ginter AND with some carrots and apples. Not sure why you say it's better to blend than to juice vegies. It's easier on the liver when juice is strained because pulp should be chewed for best absorption ,as you know. But I'm not against blending vegies.
I have a fatty liver and have changed my diet. Thanks for your info. I was wondering what you would say about dandelions as a vegetable?
You just saved me from giving up :)
Thanks for all these recipes.
I love making frittatas- so easy to dump in a TON of veggies but more volume than an omelet (also amazingly easy to reheat for more than one meal) 😁
So helpful. Made the kale-berry juice for bfast today. So good. Thank you.
Why collards greens are never mentioned, only kale? I put all my veggies, salads in the blender and have it easily without chewing.
my favorite ranch is about half organic buttermilk( quarter cup 3 g) and half mayonnaise(made with avocado or olive oil avoid canola soy and any chemical press oils as much as possible) with a little vinegar and herbs of choice salt pepper. sometimes i add capers with the vinegar they are in....a quart of bmilk makes 2 quarts dressing lasts a couple weeks in the fridge
As always great info!👍🏽
My favorite vegetables are usually the starchy ones and/or below ground veggies.
Dr. Berg is so knowledgeable.
I love Newmans! I use their coffee and it's so good. I wish they made organic heavy whipping cream.
Dr. Berg you the man bruh. Thanks for ur knowledges.
Dr Berg, is baby kale as nutritious as the regular kale?
definately
tom tom (just in case you never hear back from him) I think it's because you get more fiber if the veggies are blended. The juicing process discards the fiber. Why waste good fiber? It makes you feel fuller and more satisfied, plus it cleans out your intestines. However, if you are not used to fiber in your diet, too much at once can be painful!
bullet, not juicer. you get your fiber
Thank you, Dr. Berg for all the great info... I would like to point out however, that the dressing you are promoting DOES have "added sugar" as I believe it is important to help steer folks away from products where harmful poisons have been added.
If you're going to worry about the sugar in your salad's dressing then I assume you're determined to never eat an ice cream again in your life.. right? Or go to a mcdonald's..
I eat low carb regularly, with lots of vegetables, and still eat sweets occasionally with no apparent negative effect. If you go out to the street you'll see lots of thin healthy people who most likely don't give a damn about nutrition science.
Hi thank you, I haven't eaten ice cream or McDonalds for over 35 years. Not everyone puts poison in their bodies. Everyone has to find what works for them. Sugar doesn't work for me and others who understand what it does to our system.
It's great that you worry about your health but is it really worth it to go to that extreme..? What effect do you think an ice cream once a week would have on you? And why do you think it doesn't happen with so many people who consume unhealthy foods occasionally and stay healthy?
I'm not judging.. I'm just saying that you might be missing out a lot of good things over an exaggerated fear.. imho.
Sugar is poison... I am not missing out on anything. I see the body as a temple. I have to take care of it in every way. Nowadays there are treats that are healthy, that don't have any sugar or dairy products. I do not eat animal products, sugar or caffiene. I am missing out on nothing because I listen to my body and I know that certain things, although tasting good, are a recipe for a future disaster that I am not willing to create for myself. To each his own... so go ahead and dig into that juicy burger or that sugary snack just be prepared to pay the price.
anything made by 'Them' is bad. Yeah, they them. Those people. Satanists
Steam or sauté some kale, and then make a dressing to put on top of it, made of tahini (sesame paste), mixed with either tamari or soy sauce. I swear it is so tasty. Top with a few chopped up smoked almonds.
itgetter9 I love coconut aminos too
How does one deal with multiple diets for various conditions, and make the limited foods varied and interesting?
We are on such complicated eating regime, By the time foods are eliminated, there is very little left to eat.
Candida diet+anti inflammatory/ anti histamine/low oxalates diets+ vegan+ gluten, grain and dairy free. No legumes, nightshades, cruciferous ( thyroid issues) , keto ( carrots , peas, beets & sweet potatoes are out )
and we are sick of bone broth and cucumbers. Any ideas on making those more interesting are welcome.
Fantastic ideas!
Thanks a lot!
Dr. Berg's Support Team
I've been a vegetarian for over 44 years and I've just learned why my mother loves Kale! aha, I didn't know how loaded Kale was!!! and here I am eating Dandelion and Collars greens......
Thank you Doc Eric,for a clear explanation about keto. Now I experience how to do the intermittent fasting.
For the salad dressing try olive oil and lemon juice freshly squeezed. From there you can add anything else that you like such as mustard, garlic, spices.
Can eating kale and spinach everyday cause blood clots in your varicose veins from too much vitamin K?
I thought kale and spinach cause thinner blood? When people are on blood thinners, they can't eat most of the leafy greens b/c their blood would be too thin.
Great ideas in how intake more veggies! Thank you for sharing!
Veggies is so vital for me thank you for the amazing ideas Dr. Berg ❤️
How could anyone thumbs down this!
Awesome to see how far Dr Berg has gone and grown. Thanks Doc 👍🏼
This video is a bit confusing with the keto videos. Are Newman's dressings and kidney beans ok for keto?..... just starting keto
Newmans ranch dressing has vegetable oil in it which is inflammatory, I like primal kitchens dressings because it is made with avocado oil although it is expensive.
vegetable oils are only inflammatory if it is heated.
I do a lot of stir fry wild rice.the real wild rice from the lake in Minnesota.I get a lot of it from my native friends.free.I cook up a good batch at a time & keep it in the freezer in meal size containers.I add my organic raised pork or beef. Cooked n seasoned.with onions garlic mustard powder ,or greens,oregano,sage,parsley& red,grn,yellow,orange peppers,little spinach n ,basil .lightly stir fry.then mix 1 egg in.turn over & top with fav.cheese melted.roll into warm sprouted wrap.n enjoy. Sooooo!!!dilicious.
i personally don't like carrots but i make myself eat them bc i know they're healthy. i recently discovered that i actually like them (not TOLERATE) when i dip them in a good hummus! i can attest to the fact hummus and veggies are a yummy combination :)
Thanks for the ideas.
Looking forward to trying fried garlic zucchini in my air fryer
Dr Berg, this dressing is made with soy oil and canola oil. How could you ever recommend it?
Because this video is 8 years old, I would like to think at that time you didn't know that this kind of oils are so inflammatory, as you are always stating
Thank you for helping us learn to eat better.
Please make your own cooking book. To many to copy down love all your recipes ty
very useful you are the best Dr in the USA
steamed kale and cauliflower with lemon tahini dressing (tahini, lemon juice, water, sea salt, garlic, pepper)
Creative preparation great ideas and tasty, thank you."
I have seen that kale and spinach are high in oxalates and estrogens. Don't we need to be concerned about consuming too much of these. Would appreciate any info someone has on this.
Why do you need to buy dressing? Why not make it yourself?
A simple way to get small pieces of kale is to first freeze it, then take it out from the freezer and just crush it.
Great Teacher.
How to reduce purine from kale and spinach?
😊 love this and love my veggies how inspiring makes me want to eat more
I'm confused, the first ingredient of Newman's Own Ranch is canola oil. I thought canola oil was a no-go according to Berg 🤔
If you put some salt and a tablespoon of olive oil on zucchini pasta and let it sit for 30 minutes it really looks and tastes like pasta--gets soft and pliable like fettuccine.
Would like a video of what dressings, etc. to eat with salads. I know you should avoid croutons and other carbs, as well as sugar and corn syrup in dressing, but that’s about it!
So informative! I like this video, since I've been drawing a blank on what to eat.
salad cutting! That is BRILLIANT!!!
And another good thing is to put a bunch of vegetables in a food processor with sea salt, garlic , a good oil and ACV and process till a sauce like consistancy and use this as a salad dressing or condiment for fish, meat or poultry.
Thanks again Dr. Berg for "RIGHT ON" information!
thank u..i have tried some of the ways u haved shared...great ideas !
I'm surprised you eat the kidney beans. I thought you ate low carb.
Laurie Lyon look at the date
He isn't trying to lose weight or reverse diabetes. Big difference in how you eat when you are healthy now.
I know right. LoL , ganna make chili beans now.
@john smith
Your comment really helps the world.
Yes, but the low carb ebdeavour is more about low insulin than it is weight !
Tremendous, thank you for the suggestions!
I never heard of salad cutters! I use a sharp knife and I think I can cut them much smaller with a knife. Another nice touch is shred carrots finely with a food processor.