Substitution List Topic: Salads And Vegetables

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Salads and Vegetables Category

A serving of vegetables is 1/2 cup cooked or 1 cup raw and provides approximately 25 calories and 5 grams of carbohydrate...your meal plan will include at least 2 servings per day, and you may add at least 2 servings of cooked vegetables and unlimited raw salad daily.

A salad is at least 2 cups of your choice of salad greens and you may add any vegetable of choice, except starchy vegetables like corn, peas, dried beans and potatoes, turnips, and winter squash. Starchy vegetables are counted as servings of starch, and can be found under STARCHES CATEGORY.

These “crunchy” vegetables are all interchangeable: 1 cup raw or 1/2 cup cooked:

A: artichokes, asparagus
B: beans (green beans, snap beans), bean sprouts, beets, broccoli, Brussels sprouts
C: cabbage (all types), carrots, cauliflower, celery, collards, cucumber, chives,
D: dandelion greens
E: eggplant, endive, escarole
F: fennel
G: garlic
H: horseradish
J: jicama
K: kale, kohlrabi
L: leeks, lettuce (all types)
M: mushrooms, mustard greens
O: okra, onions (all types)
P: peppers (yellow, red, green), parsley, pea pods
R: radishes
S: seaweed, snow peas, spinach, summer squash, sorrel, shallot, sprouts (bean sprouts, alfalfa sprouts)
T: tomatoes
W: watercress, water chestnuts
Z: zucchini