Know ahead of time before picking up your weekly groceries by checking out what low carb fruit and vegetables are at their best in October.

Low Carb Vegetables in Season in October

Asian Greens

0.6-1.2g carbs / 100g

Bok Choy, Gai Lan, Choi sum to name a few. These veggies taste fantastic stir-fried, with a little garlic, soy and chilli. Add them to your favourite stir fry.

Asparagus

Asparagus

1.4 g carbs / 100g

High in vitamins A, C and K., These taste great when they are char-grilled. Pop them in a stir fry, omelette. Wrap these in prosciutto and pop them on the barbie!

Broad Beans

5g carbs / 100g

Broad beans are an excellent vegetable source of protein and fibre. Also known as Fava beans (cue the reference to Silence of the Lambs, or don’t 😂) Can be eaten raw or cooked, popular in Meditteranean cooking

cucumber

Cucumbers

2 g carbs / 100g

These are a great addition to any salad and are good sources of fibre, particularly in the skin. They are super yummy as a quick snack sprinkled with a little salt and pepper.

Fennel

Fennel

3.3 g carbs / 100g

 Did you know: Fennel is a flowering plant closely related to the carrot family!

Fennel is a crunchy vegetable with a slightly sweet flavour. It’s great at adding some texture to a salad or braised with a stew or thick soup. It is super tasty sliced thin, drizzled with olive oil, lemon juice and salt or cut in wedges and BBQ’d.

You might find that a lot of Italian recipes will call for this vegetable which gives hints at its Mediterranean origins.

Chillies

1.0g carbs / 100g

Add a spicy kick to your favourite dishes. They come in different levels of heat. Check out this great blog to pick the best chillies for any dish. 

green beans

Green Beans

2.7 g carbs / 100g

Stir-fried with a little butter and garlic. Greens beans are super delicious! They are a good source of fibre, potassium, and folate, and are an excellent source of protein, iron, and zinc. 

Lettuce

0.4 g carbs / 100g

Iceberg and Cos are pretty much the same when it comes to carbs. There are many types of lettuce. Perfect to fill out a salad to keep you full and a great hydrating veggie. 

Kale

Kale

2.3 g carbs / 100g

The superfood poster-child of 2014 and favourite of beard-toting hipsters everywhere. This nutrient-dense leafy vegetable is very low in carbs and incredibly high in beta-carotene, vitamin K and vitamin C. It’s also a good source of calcium and carotenoids.

If you’re still wondering how to make a delicious meal out of this vegetable, check out this great list of kale recipes on allrecipes.com

Mushrooms

0.3 g carbs / 100g

Super low in carbs and packed full of iron and B vitamins. Add them to any meal – omelettes, stir-fries, bolognese, etc. They are super yummy fried with a little butter and thyme. 

Watercress

0.8g carbs / 100g

If you are like me, you may have only come across watercress used in a soup in the Roald Dahl book The Witches. However, it is also used in salads. Make sure you remove the thick stem before mixing in with your other greens.

Zucchini

1.6 g carbs / 100g

The Zoodle craze has put zucchini in the spotlight for low carbers, used as a low carb pasta/ noodle substitute. They are also a great addition to stir-fries, grilled, or added to a bolognese.

Spinach and Silverbeet

0.7-1.1g carbs / 100g

I popped these all together as are used in similar ways to each other, although you use raw baby spinach leaves in a salad

Green onions (Shallots)

3.2g carbs / 100g

Immature onion with a thin cylindrical white base, and long dark green stalks. Sprinkle thinly sliced green shallot over a laksa or noodle dish to serve.

Spring Onions

4.6g carbs / 100g

Small white immature onion with long thin green stalks. When these are roasted, they become super sweet. Use them in place on onions in recipes, great in salads and soups.

 

Fruits in Season in October

Avocado

0.6g Avocado carbs / 100g

Yep, it’s a fruit. Although mostly used in savoury dishes. Packed full of goodness and yummy on Protein Toast. 😋

Blueberries

10 g carbs / 100g

Blueberries are known for being a ‘superfood’ as they are packed full of goodies. Find them fresh or frozen (frozen are great for baking) Superfood or not, they are delicious with greek yoghurt as a healthy snack. Per 1/2 cup blueberries have 8g carbs.

Grapefruit

5.4g carbs / 100g

This is known for being a semi-sweet, somewhat bitter fruit. I prefer the ruby grapefruit to eat, as they are slightly sweeter, and they taste great in a cocktail 😜

Pineapple

8.2 g carbs / 100g

Pineapples are a tropical fruit that is rich in vitamins, enzymes and antioxidants. They’re super delicious. Add it to burgers, pizzas, grill it or simply eat it as is. 

Strawberries

3.9g carbs / 100g

1 punnet of strawberries has under 10g of carbs, they are such a great low carb snack. Pop them in salads, your baking or may sugar-free strawberry chia jam.

papaya

Papaya

6.9 g carbs / 100g

Papayas are high in potassium and vitamin C. They are high in fibre and help aid digestion. Enjoy in a salad, but it’s delicious on its own. 

Passionfruit

5.7 carbs / 100g

Passionfruit are tasty as they are, but can be used in cocktails (yes, please!), baking and just mixed through yoghurt or cream.

Carbs per 100g serve (Food Standards Australia New Zealand)

REFERENCES:

https://www.taste.com.au/

https://www.sydneymarkets.com.au

https://www.foodstandards.gov.au/industry/npc/Pages/default.aspx

Author Profile

Joanne Salerno
Jo struggled with obesity as a teenager. She decided that she needed to take control of her health, and embarked on a 3.5-year journey to lose 56kg’s and get healthy, This involved a combination of cutting out a lot of unhealthy foods, reducing carbs and exercising. Educating herself on the value of nutrient-rich foods was a key factor. Throughout this, Jo became passionate about helping as many people feel as good as they can, so they could enjoy life with those that they love. Joanne started with the business in Customer Service, and due to her passion for Low Carb as well as experience as a Weight Loss Coach – quickly progressed and was promoted to Community Manager.

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