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The complete guide to stocking a low-carb vegetarian kitchen

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Vegetarian and low-carb? Yes, you can have it both ways

Low-carb shopping list for vegetarians

So what's a good shopping list to take to the grocery store if you're starting a low-carb vegetarian diet? The list below includes Spirer's and Harris' top suggestions.

More: 21 healthy winter salads that satisfy like comfort food

Vegetables

Salad greens and other leafy vegetables — spinach, parsley, Boston and romaine lettuce, asparagus, artichoke hearts, arugula, bamboo shoots, beet greens, cabbage, cauliflower, celeriac, chard, collard greens, cucumber, broccoli, Brussels sprouts, eggplant, escarole, garlic, green onions, jicama, kale, leeks, kohlrabi, mushrooms (especially straw), mustard greens, okra, peppers (all varieties), pumpkin, radish, radicchio, rhubarb, sprouts (alfalfa and bean), string and wax beans, snow peas, Swiss chard, tomatoes, tomatillo, turnips, water chestnuts, watercress, yellow summer squash and zucchini.

Fruits

Acerola, avocado, blueberries, chayote, cantaloupe, cranberries, peaches, raspberries and strawberries.

Nuts and seeds

Almonds, walnuts, macadamia nuts, hazelnuts, pecans, Brazil nuts, cashews, pine nuts, sesame seeds, sunflower seeds and pumpkin seeds.

Legumes (limit on a strict low-carb eating plan)

Soybeans and soybean-derivative products, lentils, black-eyed peas and kidney beans.

Dairy

Eggs prepared in any manner as long as they are not fried in trans fats; heavy cream, low-carb yogurts; soy milk and coconut milk; hard cheese, such as Swiss, cheddar, Parmesan, Gouda, Edam, Jarlsberg, mozzarella, Muenster, etc.

Oils and fats

Butter, soybean, olive oil, coconut, sesame, safflower, almond, avocado and macadamia nut.

Whole grains and rice (allowed on some controlled-carb plans)

Soy, barley, oats, buckwheat, bulgur, wheat bran, kashi, spelt, quinoa, hominy, millet and wild and brown rice in moderation.

Seasonings and condiments

Ginger, oregano, mustard, garlic, olives, vinegar, peppers, mayonnaise and low-carb ketchup.

Vegetarian recipe ideas

Harris also suggests these simple vegetarian meals:

  • Omelets, both plain and with vegetables and cheese. Experimenting with different cheeses (goat, sheep, cow) will add texture and flavor variety.
  • Tossed greens with nuts (almonds, macadamia nuts).
  • Vegetable stir-fry with bean curd and a sauce of herbs and cayenne pepper (to taste).
  • Low-carb pasta with herbs, broccoli, garlic and tomatoes with a grated hard cheese (Romano or Parmesan).
  • Low-carb pasta with cheese and a tomato sauce (without added sugar).
  • Grilled vegetables (asparagus, peppers, zucchini and summer squash) in a marinade of olive oil, salt and pepper. Add a soft goat cheese on a low-carb whole-grain bread or low-carb pasta.

More: 10 dismal meals that will look all too familiar to vegetarians

Vegetarian and low-carb? Yes, you can have it both ways
Image: Liz Smith/SheKnows

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