Hi Lorraine,
That sounds like a great idea, particularly being able to use the stock for broth, but how do you get stock from veggies that aren't particularly watery to begin with? Like carrots, peppers and cauliflower? I tend to have to add quite a bit of water to them to steam them and what is left over isn't enough for stock. I am using a pot on the stove with a basket inside. Should I get an actual steamer?
Vicki M
Hi lorraine and David, I always read your columns and epecially
on diet. I been meaning to write you regarding those green-leaf
vegetables many times before (I been using then for years) but
never got around to it. Not only are they low carb and low-GI
but also full of fiber and almost all vitamins- especially if you
include a good variety- I use almost ALL in your list, when once
a month I make my "green" soup (you missed bitter melon and
boy choy).
First I boil those well in little water but KEEP the juice.
Then I run them through a blender to MASH up the cooked
veggies and then I sometimes put them though a jiuicer.
(you may have to add a little water- but some of then (eg cukes peppers) have lots juice).
Finally I re-boil the mashed pulp to end up with well-done
veggie-broth soup and freeze it. I make enough to last a month.
Finally I like to add that in THIS form (as broth), the Vitamins
and fiber are a LOT easier for the body to absorb.
You also missed one other important point- that ALL those
veggies a ALKALINE foods and will neutralize an acid-food
diet (which most of us eat). This "green" soup is excellent
if you have any problems with your digestion.
Joe from Ottawa
(will be following your columns)
I too strive to keep my carbs low, however, I also exercise vigorously several times a week and I don' need to lose wt.
I need to maintain my wt, at 180 pounds (I'm 6'1" tall).
How do I go veggie and still maintain my phy exercise?
Thanks, Bob
I am getting my protein, so no problem there and maybe I can continue with my current diet.
I have been off medication for about 18 months and my last three A1c's have been; 6.1, 6.0 and 6.5, so all is well in that department.
However I am going to try more veggies and keep up my exercise routine.
I have learned to believe "it can be done"
Bob
Dear Father Bill,
It is certainly true that that SOME vegetables contain high amounts of Vitamin K that are difficult use use with coumadin. I know that well because my wife had to take it for several years before she died.
But not all veggies. Per drugs.com, "Large amounts of vitamin K are found in foods such as liver, broccoli, brussels sprouts, spinach, Swiss chard, coriander, collards, cabbage, and other green leafy vegetables. Do not change the amount of these foods in your diet without first talking to your doctor."
That doesn't mean you can't eat them. What it means is that you have to keep your INR levels steady. That means you can actually have these vegetables every day. Which means further that you need to have your levels tested regularly. The best way, of course, is to get one of the new home tests. That way you can adjust your coumadin levels to your diet.
Best regards,
David
).
David,
It's like when my father (who was diabetic as well) was talking with a neighbor and stated: "It's Hell getting old", to which the neighbor replied: "No, but it is **** inconvenient" 
.
In the process of making sure I had some facts correct for my original post I just discovered that some of the cholestorol meds i'm taking may act counter to my thyroid meds and shouldn't be taken within 5 hours of each other. Which may mean I need to shuffle (once again) which order I am taking my current pharmacy of drugs. One more item to add to my (LONG) list of items to discuss w/ my Endoc. at my next appt. Oh Well...
Peace,
RichardLN2
Most of my recipes now begin with ...."saute and onion in a bit of olive oil". It is amazing how much flavor a bit of onion can add to green vegetables. Try growing a bit of green where you live. Today was fresh kale from my garden...with the sauteed onion. It only takes a little bit of olive oil to add flavor. I also add just a pinch of salt to the onions as they cook. Here's to your success! Thanks for the great tips....
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You might want to try using a pressure cooker to cook them, with the meat, partially cooked going in.... Keeps the flavor in and maintains the fiberousity....
Hi David:
Great article! I just checked my WH Foods Book Total Nutrient Richness Chart and Crimini Mushrooms are listed as 47 and tomatoes are listed as 34.
The Gl Index of Sweet Potatoes is 61 Medium and I have often read that they has been classified as an 'anti-diabetic' food because of some recent studies in which they were shown to help stabilize blood sugar levels and lowered insulin resistance. Some of its blood sugar regulatory properties may come from come from the fact that sweet potatoes are rich in carotenoids, which may be inversely associated with insulin resistance and high blood sugar levels. With all the Vitamin A it contains , don't you think they might be a good choice once in a while?
verdungal
Dear Verdundal,
Thank you!
I considered including sweet potatoes in the list of the "Good Veggies." As you say, they are indeed low-glycemic and do rate high in micronutrients. The only reason why I left them out is because they are high in carbs. Certainly, if you are not following a low-carb diet, they are a great choice.
Best regards,
David