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

Low Carb Vegetables in Season in September

 

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

 

broccoli

Broccoli

0.4g carbs / 100g

The staple of body-builders all across the world, and for good reason! This amazing vegetable is delicious, nutritious, and super low carb. It’s almost always in my fridge ready to add to any dish that needs some green added to it.

Hot Tip: If your broccoli is looking a little sad and wilted, don’t throw it away, chop it up into pieces and put it in a bowl of iced water and in the fridge for half an hour or so. It will come out looking better than the day you bought it!

Looking for a different way to eat those greens? Check out our delicious Low Carb Cheesy, Broccoli & Bacon Savoury Muffin recipe here.

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. 

cauliflower

Cauliflower

1.9 g carbs / 100g

These an amazingly under-rated vegetable. They’re incredibly low in carbs despite having a rich creamy texture, and potato-like flavour.

They’re super delicious in a cheesy cauliflower bake, roasted and mashed as an incredible low-carb mashed potato-like dish or even used to make a Low Carb Fried Rice! (check out the recipe here)

The perfect winter vegetable.

Carrots

Carrots

5g carbs / 100g

The food of choice for our friend Buggs Bunny. Whilst we generally only see orange carrots in supermarkets, these root vegetables come in hundreds of different varieties and a number of colours including purple, red, white, and yellow ones. They’re fun and easy to grow yourself at home, a great weekend project with the kids.

Have you checked out our Keto Carrot Cake Recipe? It is by far our most popular recipe and never lasts long in the office!

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 September

Rockmelon

5.7g carbs / 100g

Rockmelon is used in smoothies and salads. Wrap it prosciutto and enjoy it on a spring platter. Or simply serve it with fresh cream or yoghurt. 

Lemons

Lemons

2.6 g carbs / 100g

Lemon is my most favourite flavours in baking. Especially with our Low Carb Vanilla Cupcake Mix. You can also use it as a marinade for fish or chicken.

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. 

Mandarin

9g carbs / 100g

1 medium mandarin has approx 5g carbs. A great low carb option when you feel like something sweet that comes in its own packaging 😀

Orange

8g carbs / 100g

A good dose of Vitamin C to help that immune system over Winter. It’s better to eat an orange over drinking the juice. That way you get the bonus of the fibre.

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

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