Take on 2021 with a sustainable, low-carb eating plan
(Family Features) A new year brings with it new opportunities to better yourself in all kinds of ways, including your health. Start by evaluating your at-home menu to make sure it aligns with your nutritional goals.
These recipes for Vegetarian Ramen Zoodle Bowls, Broccolini and Bacon Egg Bites and Flourless Salted Peanut Butter Chocolate Chip Cookies from Atkins offer better-for-you options that fit within a low-carb lifestyle that can help you eat right and make smarter choices in your kitchen. Each option offers a balanced approach to eating comprised of high-fiber carbohydrates, optimal protein and healthy fats. Plus, they’re easily personalized, allowing each recipe to help you meet your goals regardless of what eating plan you’re following and whether you’re looking to achieve weight loss, maintain your weight or achieve optimal health.
An Easy-to-Follow Food Guide
The latest science continues to support the many health benefits of a low-carb approach to eating beyond just weight loss. Simply reducing your carb and sugar intake by two-thirds over the “Standard American Diet” helps avoid the development of obesity, metabolic syndrome and type 2 diabetes.
While many eating approaches can be vague in their approach, “The Atkins 100 Eating Solution’s” fan-favorite program provides a clear-cut way to control your carb intake with 100 grams of net carbs (the total carbohydrate content of the food minus the fiber content and sugar alcohols) and shows you how to make delicious and satisfying food choices that lessen their impact on your blood sugar. This personalized approach is a way of eating you can follow for life.
With cutting-edge research and delicious recipes, this book provides a variety of foods with plenty of room for personalization. This easy-to-use guide, written by Colette Heimowitz, the company’s vice president of nutrition and education, can also show you how the plan can be modified to fit in with most ways of eating, including vegetarian, Paleo, Mediterranean and more regardless of food preferences, lifestyle or cooking abilities.
Visit atkins.com/atkins-100-eating-solution-book to purchase the book.
Vegetarian Ramen Zoodle Bowls
Recipe courtesy of “The Atkins 100 Eating Solution”
Total time: 30 minutes
- 4 large eggs
- ice water
- 2 cups fresh water
- 1 quart vegetable broth
- 5 ounces (3 cups) broccoli florets, cut into bite-size pieces
- 10 ounces (4 cups) spiralized zucchini
- 5 ounces (5 packed cups) baby spinach
- 1 tablespoon, plus 2 teaspoons, white miso paste
- 1/4 teaspoon kosher salt, plus additional, to taste, divided
- 1 tablespoon toasted sesame oil, plus additional for garnish, to taste
- 2 cups mung bean sprouts, for garnish
- chili garlic sauce, for garnish
- 1 cup shredded raw carrot, for garnish
- 4 tablespoons crushed peanuts, for garnish
- In large saucepan of gently boiling water, cook eggs 7 minutes then transfer to bowl of ice water.
- Drain cooking water from saucepan then add broth and fresh water. Bring to simmer over medium-high heat. Add broccoli and cook 3 minutes then add zucchini and spinach. Continue cooking until spinach is wilted and zucchini is crisp-tender, 2-3 minutes. Remove from heat.
- Ladle about 1/2 cup broth from saucepan into small bowl. Add miso paste and 1/4 teaspoon salt; whisk to combine. Return mixture to soup, add sesame oil and stir to combine. Add additional salt, to taste. Cover to keep warm.
- Remove eggs from ice bath; peel then cut in half lengthwise. Ladle 2 cups soup into four serving bowls. Top each portion with one egg and 1/2 cup sprouts. Drizzle with chili garlic sauce and additional sesame oil, to taste. Top each serving with 1/4 cup shredded carrot and 1 tablespoon crushed peanuts.
Nutritional information per serving: 10 grams net carbs; 17 grams total carbs; 7 grams fiber; 16 grams protein; 13 grams fat; 253 calories.
Broccolini and Bacon Egg Bites
Recipe courtesy of “The Atkins 100 Eating Solution”
Total time: 45 minutes
- Nonstick cooking spray
- 5 slices (4 ounces) no-sugar- added bacon
- 5 large eggs
- 3 ounces cream cheese
- 2 tablespoons feta cheese
- 1 tablespoon hot sauce
- 1/2 teaspoon kosher salt, plus additional, to taste, divided
- 4 1/2 ounces broccolini (5-7 stalks), stalks and florets thinly sliced
- 1 tablespoon water
- 1 1/2 cups baby arugula
- 1 tablespoon lemon juice
- 1 tablespoon extra-virgin olive oil
- freshly ground black pepper, to taste
- 1 cup fresh blueberries
- Preheat oven to 350 F. Lightly coat eight silicone egg-bite mold cups or eight cups of standard nonstick muffin tin with nonstick cooking spray and set in large baking pan.
- In large nonstick skillet, cook bacon over medium heat until golden, about 5 minutes per side. Transfer to paper towel-lined plate to drain. Chop bacon into small pieces.
- In blender, puree eggs, cream cheese, feta cheese, hot sauce and 1/4 teaspoon salt until smooth.
- Pour off all but 1 tablespoon fat from skillet. Add broccolini, water and 1/4 teaspoon salt. Cook over medium-high heat, stirring frequently, until broccolini is tender, 3-5 minutes. Remove from heat.
- Fill each egg cup with 1 teaspoon bacon and 1 tablespoon broccolini. Top with egg mixture, filling cups to about 1/8 inch from top. Add just enough boiled water to baking pan to come halfway up sides of molds.
- Bake egg bites until set, 20-25 minutes. Take pan from oven then take molds from water bath. Let egg bites cool then remove from molds.
- In medium bowl, toss arugula, lemon juice, oil and salt and pepper, to taste. Place 3/4 cup salad, two egg bites and 1/4 cup blueberries on four plates and serve.
Nutritional information per serving: 9 grams net carbs; 11 grams total carbs; 2 grams fiber; 14 grams protein; 34 grams fat; 400 calories.
Flourless Salted Peanut Butter Chocolate Chip Cookies
Recipe courtesy of “The Atkins 100 Eating Solution”
Total time: 50 minutes
Yield: 24 cookies
- 1 cup sugar-free smooth or creamy peanut butter
- 2 teaspoons stevia extract powder
- 1/2 teaspoon baking soda
- 1/4 teaspoon kosher salt
- 1 large egg
- 1 teaspoon vanilla extract
- 1/2 cup sugar-free semisweet chocolate chips
- 1 teaspoon flaky sea salt
- Set oven racks in upper- and lower-third positions. Preheat oven to 350 F. Line two cookie sheets with parchment paper.
- In medium bowl, use handheld electric mixer on medium speed to beat peanut butter, stevia, baking soda and salt, scraping down sides if needed, until well combined, about 1 minute. Reduce speed to low, add egg and vanilla extract; beat until combined.
- Shape dough into 24 balls (about 1 tablespoon each) and place 2 inches apart on prepared cookie sheets. Using tines of fork, carefully flatten each ball, creating crisscross pattern.
- Bake, rotating cookie sheets from top to bottom and back to front halfway through, until edges begin to brown and cookies are set, 7-9 minutes. Cookies should not be browned. Let cool 10 minutes on cookie sheets then carefully transfer to cooling rack to cool completely.
- In small microwave-safe bowl, add chocolate chips and microwave on high in 20-second increments, stirring after each, until melted, about 1 minute.
- Dip dry fork into chocolate then drizzle over cookies. Sprinkle with sea salt.
Nutritional information per serving (1 cookie): 1.5 grams net carbs; 3 grams total carbs; 1.5 grams fiber; 3 grams protein; 6.5 grams fat; 79 calories.
(Family Features) Turning to easy recipes that require minimal cooking time can help your loved ones take the stress out of busy back-to-school evenings while increasing the opportunities for sharing family moments together.
Skip the long cook times of complicated dishes and instead turn to an option like this Skillet Macaroni and Cheese, a kid-friendly and parent-approved meal to turn hectic school nights into happy time with family.
With a slight twist on the childhood classic, this version calls for chicken to add protein along with spinach and cherry tomatoes for increased veggie intake. Plus, it’s made with milk and cheese as part of an important daily intake of dairy, an irreplaceable part of a balanced diet as a source of essential nutrients.
Visit milkmeansmore.org to find more kid-friendly meals.
Watch video to see how to make this recipe!
Skillet Macaroni and Cheese
Recipe courtesy of Katie Serbinski of “Mom to Mom Nutrition” on behalf of Milk Means More
Prep time: 5 minutes
Cook time: 25 minutes
- 1 cup dried elbow macaroni
- 2 tablespoons olive oil
- 1 pound boneless, skinless chicken breast, cut into 1-inch pieces
- 1/2 cup onion, finely chopped
- 1 package (5 ounces) semisoft cheese with garlic and fine herbs
- 1 1/2 cups fat-free milk
- 1 tablespoon flour
- 1 teaspoon hot sauce
- 1/2 cup shredded cheddar cheese
- 2 cups fresh baby spinach
- 1 cup quartered cherry tomatoes
- Cook macaroni according to package directions; drain.
- Heat large skillet over medium-high heat. Add olive oil, chicken and onion. Cook 6-8 minutes, or until chicken is no longer pink.
- Reduce heat to medium. Stir in semisoft cheese. Gradually add milk and flour. Continue stirring and cooking until mixture is thickened and bubbly.
- Reduce heat to low. Add hot sauce, cheddar cheese and cooked macaroni. Cook and stir 1-2 minutes until cheese is melted. Stir in spinach.
- Top with cherry tomatoes and serve.
Source: United Dairy of Michigan
(Family Features) Deviled eggs, also known as stuffed eggs, first appeared in American cookbooks in the mid-19th century, but the origin can be traced back to ancient Rome where eggs were boiled and seasoned with spicy sauces, according to the History Channel. Today, deviled eggs are a staple during Easter, and according to the American Egg Board, more than 100 million dozen eggs were sold last year during the week of Easter alone.
The “classic” deviled egg includes a mixture of mustard and mayonnaise, sprinkled with paprika. However, chefs and home cooks alike are experimenting with various flavor twists, including ingredients like seeds, bacon, hot sauce, avocado, pickles, dill, crab meat and more.
Celebrate this classic Easter recipe along with five new flavor variations from the experts at McCormick and French’s. For more deviled egg recipes and Easter inspiration, visit McCormick.com and Frenchs.com.
- Easy Deviled Eggs – Crush this traditional recipe using French’s Classic Yellow Mustard and garlic powder for a tangy-sweet flavor and silky-smooth texture. Top with paprika and enjoy.
- Smoky Deviled Eggs – What could be better than deviled eggs with crumbled bacon? How about adding in smoked paprika for another layer of smokiness and a little color. Now that’s the perfect appetizer for Easter brunch.
- Fiery Deviled Eggs – Kick it up a notch by adding Frank’s RedHot to these deviled eggs. It’ll add a tangy kick to the classic that can please any crowd.
- Avocado Deviled Eggs – Switch up the norm and add chopped avocado, Greek yogurt, yellow mustard and crispy fried onions to create this flavorful deviled egg. Top with some cilantro for a pop of color.
- Mediterranean Deviled Eggs – Getting their inspiration from the flavors of the Mediterranean, this deviled egg features Parmesan cheese, herbs like oregano and basil and a bright garnish of diced tomatoes.
- French’s Party Deviled Eggs– This egg is made for a party. Swap out the mayo with sour cream and add Dijon mustard for richness. Then top with a crispy onion crunch to leave guests wanting more. Don’t forget to sprinkle with paprika.
(Family Features) Looking for a way to kick up the flavor for your game-day party? Tailgating by the stadium or watching on a big screen, you can add great taste to the menu with a versatile cheese such as Jarlsberg.
Great for snacking, sandwiches and cooking, this popular cheese has a mellow, nutty flavor, a creamy, buttery texture and melts beautifully. You can find it in wedges, random-weight pieces and convenient slices.
Jarlsberg can be a tasty part of any tailgate experience - try some of these ideas to score big with your guests:
* Super Sliders: Mini beef, turkey or bison burgers topped with sliced Jarlsberg (or Jarlsberg Lite).
* Deep Fried Cheese Sticks: Creamy goodness battered and fried; take their flavor up a notch with marinara or spicy barbecue sauce for dipping.
* Ham & Cheese Calzones: Salty, smoky ham and gooey melted Jarlsberg all wrapped up in a munch-and-carry pastry.
* Kickin' Kebabs: Skewer great taste by alternating cheese cubes with pickled vegetables and chunks of cured ham or smoked sausage.
This recipe for Cheese Stuffed Jalapeño Peppers is an easy way to bring some heat to the game - they can be made ahead of time, then just popped onto the grill or under the broiler to be ready before the next time out.
For more recipes with big flavor, visit www.jarlsberg.com/us.
Cheese Stuffed Jalapeño Peppers
Makes 16 appetizers
- 16 pickled jalapeño peppers, rinsed and drained
- 2 4-ounce logs fresh goat cheese
- 1 cup grated Jarlsberg cheese
- 1/2 cup grated Manchego cheese*
- 1/4 cup diced green onion (scallions)
- Dash of hot sauce
- Cilantro leaves
- Optional garnish: pickled mini hot red pepper
- Using small sharp knife, cut slit down one side of each pepper. Leave stem intact and remove seeds and veins. In bowl, mash goat cheese with Jarlsberg, Manchego, onion and hot sauce. Divide among peppers, stuffing each generously. Refrigerate. (Recipe can be made ahead to this point.)
- Arrange peppers in heavy aluminum foil packet. Grill 8 - 10 minutes until cheese begins to melt. Garnish with cilantro and, if desired, hot red peppers.
*If you can't find Manchego, use 1-1/2 cups Jarlsberg cheese.
(Family Features) Whether you want to step up your hosting game or just plan to contribute to the game day spread, it’s easy to create the perfect plan with an array of premium food, without the premium price tags.
Simplify party prep and cleanup: Paper towels, plastic cutlery and game day-themed plates and napkins can make post-party cleanup a breeze, not to mention festive. Save time on party prep by picking up everything you need at one location. You can find these paper goods and all the ingredients for a tasty spread, including fresh produce, meats, dips, chips and snacks, at a grocery store like ALDI. There are plenty of options to fit nearly every lifestyle and budget.
Make it buffet style: Let your guests serve themselves on game day. Buffets showcase a wide variety of dips, chips and snacks and are an affordable, fun option to please all your guests. This party trick also makes it easy to grab a quick bite between plays or during commercial breaks.
Go after unusual suspects: Elevate traditional dips, hummus, guacamole and salsa with different dipping options. Crostini, crispbread, gluten-free crackers and unexpected veggies like rainbow carrots, sugar snap peas and asparagus would add dimension to your menu and put a spin on your favorite game day snacks.
Get out of the kitchen: Just because you’re hosting should not mean you don’t get to enjoy yourself. Avoid spending hours in the kitchen with this crowd-pleasing Buffalo Chicken Dip recipe. Mix the ingredients in a slow cooker, turn it on high and then you’re ready to kick off the party.
Find more ideas and recipes for game day at ALDI.com.
Buffalo Chicken Dip
Recipe courtesy of Chef Leigh An, ALDI Test Kitchen
- 2 pounds Kirkwood Never Any! Chicken Breasts
- 1 cup Burman's Hot Sauce
- 1/2 cup Tuscan Garden Buttermilk Ranch Dressing
- 8 ounces Happy Farms Cream Cheese, at room temperature
- 1 teaspoon sea salt from Stonemill Sea Salt Grinder
- 2 teaspoons pepper from Stonemill Peppercorn Grinder
- 1 cup Happy Farms Colby Jack Shredded Cheese
- In slow cooker, combine chicken, hot sauce, ranch, cream cheese, salt and pepper. Turn slow cooker to high and cook 2 hours and 30 minutes.
- Shred chicken. Add cheese to slow cooker and stir. Turn slow cooker to warm and enjoy with tortilla chips, baguettes or crunchy veggies.
Tip: For easy shredding, place cooked chicken breasts in stand mixer with paddle attachment and turn on low until shredded.
Photo courtesy of Getty Images
Mini Three-Cheese Balls
Yields 24 to 30 balls
- 1 4-ounce log fresh goat cheese
- 6 ounces crumbled blue cheese
- 2 cups coarsely grated Jarlsberg cheese
- 2 tablespoons grated onion
- 1/4 cup non fat plain yogurt
- 1/4 cup finely diced fresh chives, plus extra for garnish
- Dash hot sauce (optional)
- 1 cup slivered almonds or chopped pecans
- In a food processor, process cheeses with onion, yogurt and chives until well blended. If you'd like, add a dash of hot sauce.
- Shape into mini balls and roll in slivered almonds or chopped pecans and chives, or spread in serving dish and top with nuts/chives.
- Chill several hours or until ready to serve. Serve with flat breads, fresh vegetables, etc.
Tip: You can also mix nuts into cheese mixture and use to stuff cherry tomatoes and peppadews, sweet peppers or top cucumber rounds, mini party breads, etc. Chill several hours or until ready to serve.