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Refereshing Recipes for a Healthier Spring, add Healthy Avocado for Fress, Cremy Flavor




 

 

FAMILY FEATURES

or many, spring is an opportunity to hit refresh on many aspects of life, including what you eat. Rather than instituting a restrictive diet that forces you to cut back on your favorite snacks and dishes, consider making simple changes that can go a long way so you can enjoy the flavors of the season without sacrificing taste or eating less.

For example, Atkins offers a long-term, healthy lifestyle featuring a balanced approach of high-fiber carbohydrates, optimal protein and healthy fats, while focusing on reducing levels of refined carbohydrates, added sugars and “hidden sugars,” which are the carbohydrates that convert to sugar in the body – you can’t see them but your body does.

Fresh flavors abound during spring, and you can enjoy nature’s bounty while avoiding hidden sugars by selecting high fiber, low-glycemic fruits and vegetables. For example, a single avocado contains 10 grams of dietary fiber in addition to healthy fat. Consider a menu comprised of recipes like Egg-Filled Avocado with Prosciutto, Avocado Kale Berry Smoothie Bowl and Thai Peanut Buddha Bowl.

Find more inspiration, tips and recipes by seeking out additional resources like “Atkins: Eat Right, Not Less: Your Guidebook for Living a Low-Carb and Low-Sugar Lifestyle.” The book, filled with 100 whole-food recipes and simple solutions for living a low-carb lifestyle, contains a variety of meal plans, low-carb takes on classic comfort foods and tips for creating a low-carb kitchen. Readers can also learn about Atkins 100, a flexible and personalized low-carb lifestyle program.

Find more inspiration, tips and recipes by seeking out additional resources like “Atkins: Eat Right, Not Less: Your Guidebook for Living a Low-Carb and Low-Sugar Lifestyle.” The book, filled with 100 whole-food recipes and simple solutions for living a low-carb lifestyle, contains a variety of meal plans, low-carb takes on classic comfort foods and tips for creating a low-carb kitchen. Readers can also learn about Atkins 100, a flexible and personalized low-carb lifestyle program.

Learn more about the benefits of a balanced, flexible, low-carb approach to eating at Atkins.com.

Thai Peanut Buddha Bowl

Recipe courtesy of “Atkins:
Eat Right, Not Less”
Active time: 15 minutes
Total time: 30 minutes
Servings: 4
Olive oil spray
2 skinless, boneless
chicken breasts
(12 ounces total)
Dressing:
1/2 cup peanut butter
3 tablespoons coconut
milk
1 tablespoon fish sauce
2 teaspoons hot chili
sauce
2 garlic cloves, minced
1 tablespoon minced
fresh ginger
1 tablespoon sesame
oil
3 tablespoons hot
water

 

 

cups baby spinach
ripe Hass avocado,
thinly sliced
medium zucchini,
cut into noodle
shapes
carrots, cut into
noodle shapes
radishes, thinly
sliced
sprigs cilantro

 

 

Heat oven to 400 F.
Coat small skillet with olive
oil spray. Add chicken to
skillet and cook 3-4 minutes,
turning once or twice to brown
chicken. Slide into oven
and bake 6- 8 minutes, until
chicken is cooked through and
no longer pink in center when
sliced with a knife. Set aside
to rest 5 minutes then shred.
To make dressing: In large
bowl, mix peanut butter,
coconut milk, fish sauce, chili
sauce, garlic, ginger, sesame
oil and hot water. Whisk well
until smooth.
Divide spinach and
avocado among four bowls.
Top with chicken, zucchini,
carrots, radishes and cilantro.
Drizzle with dressing and
serve immediately.
Tip: If you don’t have a
spiralizer, you can achieve
the same effect by using a
vegetable peeler to shave
thin ribbons. You can also
use a mandoline vegetable
slicer then use a knife to
cut the strips into thinner
noodle-like strips.
Nutritional information
per serving: 10.8 g net carbs;
427 calories; 18.1 g total
carbs; 7.3 g fiber; 21.8 g
protein; 30.7 g fat.

Egg-Filled Avocado with Prosciutto

Recipe courtesy of “Atkins: Eat Right,
Not Less”
Active time: 10 minutes
Total time: 15 minutes
Servings: 4
6 ounces watercress or baby
spinach
2 tablespoons balsamic vinegar
8 large eggs
4 ripe Hass avocados, halved
lengthwise and pitted
olive oil spray
8 slices (about 4 ounces)
prosciutto
Place the watercress or baby spinach in large
bowl. Drizzle with balsamic vinegar and toss
well. Divide among four small plates.
In large skillet, heat 2 inches water over
medium heat until bubbles cover bottom

and sides of pan. Crack eggs into small
bowl (do not use eggs with broken yolks).
When a few bubbles have broken surface
of water, gently pour each egg into pan,
leaving room between them.
Cook eggs, without stirring, until whites
are just set and yolks are still runny, 2-3
minutes. Use rubber spatula to gently release
eggs from bottom of pan, if necessary. Using
slotted spoon, remove eggs from water and
drain on paper towels.
Place poached egg in each avocado
half. Coat medium skillet with olive oil
spray. Heat skillet over medium heat and
add prosciutto. Cook until crispy, about 2
minutes per side. Transfer two avocado filled egg halves to each plate and serve
immediately with two slices prosciutto.
Nutritional information per serving:
4.1g net carbs; 422 calories; 16 g total carbs;
11.9 g fiber; 18.5 g protein; 34 g fat.

Live Low-Carb

Avocado Kale Berry
Smoothie Bowl

Recipe courtesy of
“Atkins: Eat Right, Not Less”
Active time: 10 minutes
Total time: 10 minutes
Servings: 2
1/3 cup plain protein powder
1 cup plain full-fat Greek yogurt
1/4 cup water
1/2 ripe Hass avocado
1 cup kale leaves
2 tablespoons chopped fresh mint
1 teaspoon stevia (sugar substitute)
1/2 cup fresh or frozen berries such as
blackberries, strawberries or
raspberries
2 tablespoons almond or walnut
halves
2 tablespoons chia seeds
In blender, blend protein powder, yogurt,
water, avocado, kale, mint and stevia until
smooth then divide between two bowls.
Sprinkle berries, nuts and chia seeds over
smoothies. Serve immediately.
Nutritional information per serving:
12.5 g net carbs; 356 calories; 24.2 g total
carbs; 11.8 g fiber; 32.2 g protein; 15.6 g fat.


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