Meal Ideas 18 December 2019

Better Balance for Every Day

Resolve to make nutritious eating a priority

(Family Features) Discovering a better version of yourself is all about striking balance. That’s especially true when it comes to making smarter food choices that you can maintain over time.

A sustainable, long-term healthy eating approach, such as the Atkins low-carb lifestyle, emphasizes variety and balance. Start planning a low-carb menu filled with high-fiber carbohydrates, optimal protein and healthy fats with these tips from Colette Heimowitz, vice president of nutrition and education for Atkins.

Fill up with fiber-rich foods. Foods like vegetables, nuts, seeds, low-glycemic fruit (like berries) and whole unrefined grains are considered carbohydrates, but they don’t raise your blood sugar the way processed carbs do. Fiber slows the entry of glucose into your bloodstream so you don’t experience insulin spikes that encourage your body to produce and store body fat. Try to eat between 25-35 grams of fiber a day.

Reduce inflammation. A low-carb approach eliminates refined and processed foods and sugars that can cause inflammation. Focus on foods that decrease inflammation, such as colorful low-glycemic vegetables, low-sugar fruits, protein and healthy fats such as olive oil. The ground turmeric in this Golden Milk recipe offers an easy way to fight inflammation without sacrificing flavor.

Kickstart your morning. Start your day with a protein-packed choice such as these Chocolate Banana Protein Overnight Oats. You’ll get the omega-3 fatty acids and antioxidants from the chia seeds along with protein and healthy fats to keep you energized while avoiding high-sugar breakfast alternatives.

Find more low-carb recipes at Atkins.com

Satisfying, Low-Sugar Swaps

Eating on the go can easily cause you to grab a high-sugar option, but there are simple swaps to keep your blood sugar levels steady throughout the day. Satisfy your hunger with an option like the Atkins Chocolate Peanut Butter Bar. Made with sweet chocolate and rich, creamy peanut butter, this bar offers 16 grams of protein, 12 grams of fiber and only 2 grams of sugar to satisfy your hunger without the guilt.

Find more recipes like these for Salmon and Asparagus Sheet Pan or Spicy Crispy Chickpeas and ideas for a balanced, low-carb approach to eating well at Atkins.com.

Salmon and Asparagus Sheet Pan

Prep time: 5 minutes
Cook time: 15 minutes
Servings: 2
Net carbs: 4.41

  • 1          bunch thin spear asparagus
  • 1          tablespoon, plus 1/4 teaspoon, extra-virgin olive oil
  • 1/8       teaspoon salt, divided
  • 2          salmon fillets (4 ounces each), no more than 3/4-inch thick
  • 1          pinch black pepper
  • 3          tablespoons olive oil-based mayonnaise
  • 1          tablespoon lemon juice
  • 1          teaspoon Dijon mustard
  • 1/4       teaspoon minced or pressed garlic
  • 1 tablespoon grated Parmesan cheese
  1. Heat oven to 425° F.
  2. Wash asparagus and remove woody ends. Place on rimmed baking sheet and toss with 1 tablespoon olive oil and pinch of salt. Arrange in single layer, leaving space for salmon. Place salmon skin-side down on sheet. Brush with remaining olive oil and season with remaining salt and pepper. Place in oven and bake 12 minutes.
  3. In small bowl, combine mayonnaise, lemon juice, mustard and garlic.
  4. Remove sheet pan from oven, sprinkle asparagus spears with cheese and cook 3 minutes, or until fish reaches 145° F and asparagus spears are tender and beginning to brown on tips.
  5. Plate one fillet and half the asparagus, drizzle each plate with about 2 tablespoons mayonnaise sauce and serve.

Spicy Crispy Chickpeas

Prep time: 5 minutes
Cook time: 15 minutes
Servings: 8
Net carbs: 8.3

  • 1          can (15 1/2 ounces) chickpeas
  • 1          tablespoon ghee (or clarified butter), melted
  • 3/4       teaspoon salt
  • 1/2       teaspoon garlic powder
  • 1/4       teaspoon chili powder
  • 1/4       teaspoon chipotle chili powder
  1. Heat air fryer to 390° F 3 minutes.
  2. Using fine mesh sieve, drain and rinse chickpeas. Use towel to gently pat chickpeas dry, removing skins. In small bowl, toss chickpeas with ghee and salt.
  3. Cook in single layer in air fryer 6 minutes. Pause and shake bowl; cook 6 minutes. Pause and shake bowl; cook 3 minutes.
  4. In separate small bowl, sprinkle chickpeas with spices and toss to evenly coat. Chickpeas can be stored in open container at room temperature up to 3 days.

Golden Milk

Prep time: 8 minutes
Cook time: 7 minutes
Servings: 3
Net carbs: 3

  • 1          cup canned unsweetened coconut milk
  • 1          cup plain unsweetened almond milk
  • 1          cup water
  • 1          tablespoon coconut oil
  • 1 1/2    teaspoons ground turmeric
  • 1/4       teaspoon ground cinnamon
  • 1/4       teaspoon ground ginger
  • 1/8       teaspoon ground black pepper
  • 10        drops liquid stevia extract
  1. In small pan, whisk coconut milk, almond milk, water, coconut oil, turmeric, cinnamon, ginger and pepper. Warm over medium heat until hot but not simmering, about 7 minutes. Remove from heat, whisk in sweetener and serve.

Chocolate Banana Protein Overnight Oats

Prep time: 5 minutes
Chill time: 3 hours
Servings: 2
Net carbs: 6.84

  • 1          Atkins Chocolate Banana Shake
  • 2          tablespoons rolled oats
  • 2          tablespoons chia seeds
  • 2          tablespoons hemp hearts
  • 2          tablespoons unsweetened coconut shreds
  • 2          tablespoons sliced almonds
  • fruit, such as sliced bananas or berries (optional)
  1. In jar with tight-fitting lid, combine shake, rolled oats, chia seeds, hemp hearts, coconut and almonds. Cover and refrigerate at least 3 hours or overnight.
  2. Top with fruit, if desired.

Photos courtesy of Getty Images (Salmon and Asparagus Sheet Pan, Spicy Crispy Chickpeas, Golden Milk, Chocolate Banana Protein Overnight Oats)

Source: Atkins

Healthy 05 February 2019

A Positive Path to a Healthy New You

(Family Features) For many people, the New Year brings the resolve to just say no to indulgent food and drink, to inactivity and to a host of other unhealthy habits.

However, you can also approach your reset with balance and positive thinking. This can be your year to say "yes" and rework the all-or-nothing mentality, which can be a more mindful way to reach your goals.

From eating with purpose to finding healthier options for tasty meals, making small changes can help you reap rewards throughout the year. Start 2018 with a clean slate of practical and attainable eating goals that are realistic for the life you want to lead by shopping at a grocery store like ALDI, a one-stop shop with a wide selection of high-quality, affordable food choices. Whether you follow a paleo, plant-based or organic eating plan, all of the following nutritious options can be incorporated into your lifestyle and budget for less than $20:

  • SimplyNature Organic Coconut Oil: This trendy ingredient can elevate better-for-you recipes like this Cranberry Orange Chia Granola. You can also use it as a replacement for butter or vegetable oil because it's a versatile choice for both sweet and savory dishes.
  • SimplyNature Chia Seeds: Use chia seeds to top your smoothie, overnight oats or make chia pudding in the morning for an easy way to power up the most important meal of the day. Chia seeds serve up protein, fiber and antioxidants. 
  • Earth Grown Black Bean or Veggie Burgers: If you follow a vegetarian or vegan diet, or just want to join the Meatless Monday movement, black bean burgers are one option to try. 
  • Earth Grown Vegan Shredded Cheese: This dairy-free cheese is a tasty addition to vegan recipes. 
  • SimplyNature Organic Popcorn: Movie nights call for popcorn, and this organic version can quickly become a family favorite. Each serving provides 3 grams of both fiber and protein.

Part of making healthy choices includes finding quick and easy recipes. Discover how easy it is to make fresh meals at home with this better-for-you recipe and find more options at aldi.us.

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Cranberry Orange Chia Granola

Recipe courtesy of Chef Linsey, ALDI Test Kitchen

  • 2 1/2 cups Millville Old Fashioned Oats
  • 6 ounces Southern Grove Shelled Pistachios, chopped
  • 1/4 cup SimplyNature Chia Seeds
  • 5 ounces Southern Grove Dried Cranberries
  • 1 tablespoon orange zest
  • 3/4 cup SimplyNature Organic Wildflower Honey
  • 3 tablespoons SimplyNature Organic Coconut Oil
  • 1 teaspoon Stonemill Essentials Pure Vanilla
  • 1/2 teaspoon Stonemill Essentials Ground Cinnamon
  • 1/2 teaspoon ground Stonemill Essentials Sea Salt Grinder
  1. Heat oven to 325 F.
  2. In large bowl, combine oats, pistachios, chia seeds, cranberries and orange zest. Toss until orange zest is evenly distributed.
  3. In separate medium bowl, combine honey, coconut oil, vanilla, cinnamon and salt. Heat in microwave 1 minute; stir. Continue cooking in 30-second intervals until coconut oil is melted.
  4. Add honey mixture to oat mixture. Toss until thoroughly coated. Transfer to parchment- or foil-lined baking sheet. Spread into even layer and bake in center of oven 20 minutes. Stir and continue cooking until evenly browned, about 10-15 minutes.
  5. Remove from oven and cool to room temperature. Serve with yogurt or enjoy on its own.

Note: Granola can be stored in airtight container up to 3 weeks.

Source: ALDI

Videos 21 December 2018

Gingerbread Cookie Shake

Try this healthy spin on a classic cookie treat.  For more recipes go to culinary.net.

Watch video to see how to make this delicious recipe!

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Gingerbread Cookie Shake

  • 1 1/2 cups vanilla protein shake
  • 1 tbsp. molasses
  • 1/2 tsp. ground cinnamon
  • 1/4 tsp. ground ginger
  • 1 frozen banana
  • 1 tbsp. chia seeds
  • 1/2 cup ice
  1. Add all ingredients into a blender and blend until smooth. Serve.  

Source: Culinary.net

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