(Family Features) If spending additional time in the comfort of your home has you rethinking the family menu and looking for new ways to enjoy nutritional meals, rest assured you can make better-for-you food choices without losing mouthwatering taste.
Easy, efficient at-home recipes like Thai Coconut Lime Freezer Chicken, Burrito Beef and Cauli Mac and Cheese can all be made in less than an hour while reducing the intake of carbs and unnecessary sugars. All are part of a balanced Atkins low-carb lifestyle, a long-term, healthy eating approach focused on high-fiber carbohydrates, optimal protein and healthy fats.
The eating approach, which is a more flexible version of the popular ketogenic diet, offers a balanced mix of foods containing fiber-rich and nutrient-dense carbohydrates while focusing on reduced levels of refined carbohydrates, added sugars and the “hidden sugar effect” – when carbohydrates convert to sugar when digested. You don’t see the sugar, but your body does.
Introducing your family to smarter food choices can also support your immunity. According to research published in “The American Journal of Clinical Nutrition,” simply substituting whole grains for refined grains has a modest effect on gut microbiota and immunity. Refined grains have had most of the fiber milled out of them, leaving a refined carbohydrate that impacts your body the way sugar would. Opt for whole grains to get the fiber you need, along with protein and healthy fats.
Thai Coconut Lime Freezer Chicken
Prep time: 8 minutes
Cook time: 22 minutes
- 1 3/4 cups coconut milk
- 2 tablespoons basil
- 1 tablespoon xylitol (sugar substitute)
- 1 ounce cilantro
- 1 ounce fresh lime juice
- 1/2 teaspoon salt
- 1/2 teaspoon garlic
- 1 teaspoon lime zest (optional)
- 20 ounces boneless, cooked chicken breast
- 20 ounces broccoli flower clusters
- In bowl, mix coconut milk, basil, xylitol, cilantro, lime juice, salt and garlic. For more citrus flavor, add lime zest, if desired.
- Add chicken, broccoli and sauce to 1-gallon zip-top freezer bag. Squeeze out any air and seal bag. Freeze bag flat up to 1 month.
- To cook: Thaw in refrigerator overnight. Heat oven to 350° F.
- Place in glass 8-by-8-inch pan and bake 20-25 minutes.
Prep time: 15 minutes
Cook time: 8 hours
- 2 pounds beef arm chuck roast
- 4 tablespoons green taco sauce
- 1 teaspoon minced garlic
- 2 large scallions or spring onions, chopped
- 1 jalapeno pepper, diced
- 2 teaspoons chili powder
- 1/2 teaspoon cumin
- 1/2 teaspoon salt
- Trim fat from beef. In slow cooker on low heat, cook beef, taco sauce, garlic, onions, jalapeno, chili powder, cumin and salt 8 hours, or until beef is tender.
- Using two forks, remove beef and shred. Mix beef with 1/2 cup cooking juices before serving.
- A Low-Sugar Swap to Satisfy Cravings
- While spending more time at home than normal, those snack cravings can be hard to shake. Rather than relying on easy-to-grab eats from the pantry or freezer, focus on more nutritious choices that don’t sacrifice flavor.
- Turn to a creamy solution to satisfy your hunger such as the Atkins Milk Chocolate Delight Shake, a filling option for chocolate lovers. The drinks are packed with 15 grams of protein, 5 grams of fiber, 20% of the daily recommended amount of vitamin D and 1 gram of sugar to keep you going throughout the day.
Cauli Mac and Cheese
Prep time: 10 minutes
Cook time: 40 minutes
- Nonstick cooking spray
- 1 teaspoon salt, divided
- 1 head large (6-7-inch diameter) cauliflower
- 1 cup heavy cream
- 2 ounces cream cheese
- 1 1/2 teaspoons ground mustard
- 1 1/2 cups shredded cheddar cheese, divided
- 1 clove garlic, minced
- 1/4 teaspoon white pepper
- 1/4 teaspoon pepper sauce
- Heat oven to 375° F and prepare 9-by-9-inch baking dish with nonstick cooking spray. Heat large pot of water to boiling and add 1/2 teaspoon salt.
- Remove stem and leaves from cauliflower. Cut into small pieces and place in boiling water; cook until crisp-tender; about 5 minutes. Drain well then pat between paper towels to remove moisture.
- In medium saucepan over medium heat, bring cream to simmer. Whisk cream cheese and powdered mustard into simmering cream until smooth. Add 1 cup cheddar cheese, garlic, remaining salt, white pepper and pepper sauce, whisking until cheese melts; about 1-2 minutes. Remove from heat and stir in cauliflower.
- Pour into baking dish and top with remaining cheese. Bake 15 minutes until browned and bubbly.
Photos courtesy of Getty Images (Thai Coconut Lime Freezer Chicken, Burrito Beef and Cauli Mac and Cheese)
(Family Features) Starting the morning on the right foot can help set a path toward a successful day, and for many, that strong start begins with breakfast. In fact, a lot of research supports the idea of having a balanced meal in the morning. When you turn to breakfast to fuel your morning, look for seasonal recipes that provide a delicious way to start your day.
For example, you can skip high-sugar grains with refined carbohydrates like doughnuts and pastries to instead opt for savory, protein-rich dishes like this Asparagus and Goat Cheese Frittata and Fluffy Scrambled Eggs. If you’re an on-the-go eater, try easily transportable recipes like a Tropical Green Smoothie or Vanilla Almond Crunch Overnight Oats.
These breakfast recipes are bolstered by the rich, creamy texture and nutrition profile of fairlife ultra-filtered milk, a lactose-free option with 50% more protein, 50% less sugar and 30% more calcium than regular milk. The recipes also take advantage of fresh, seasonal ingredients.
Find more breakfast inspiration at fairlife.com
Asparagus and Goat Cheese Frittata
Prep time: 21 minutes
- 4 large eggs
- 1/4 cup fairlife 2% Ultra-Filtered Milk
- 1/4 teaspoon kosher or sea salt, plus additional, to taste, divided
- freshly ground black pepper, to taste
- 1/3 cup thinly sliced basil leaves, plus additional for serving
- 2 teaspoons olive oil
- 10 medium asparagus spears, cut into 1 1/2-inch lengths
- 2 tablespoons finely chopped shallot or red onion
- 1 1/2 ounces soft goat cheese, crumbled (1/4 cup)
- Heat oven to 400º with rack in middle.
- In large bowl, beat eggs, milk, 1/4 teaspoon salt and pepper, to taste; beat in 1/3 cup basil until just combined.
- In 8-10-inch ovenproof nonstick skillet, heat oil over medium-high heat until hot but not smoking. Add asparagus and salt and pepper, to taste. Reduce heat to medium and cook, stirring occasionally, 5 minutes. Add shallot and continue cooking until asparagus spears are lightly golden and just tender, 2-4 minutes. Pour in egg mixture. Cook 1 minute then scatter goat cheese on top.
- Bake until frittata is set, 4-6 minutes. Using spatula, slide onto cutting board then sprinkle with salt, to taste, and additional basil. Cut into wedges. Serve warm.
Nutritional information per serving: 140 calories; 10 g total fat; 190 mg cholesterol; 200 mg sodium; 3 g total carbohydrates; 10 g protein.
Vanilla Almond Crunch Overnight Oats
Prep time: 10 minutes, plus at least 6 hours refrigeration
Servings: 2 1/2 (about 2 1/2 cups each)
- 1 carton (5-6 ounces) non-fat or low-fat vanilla Greek yogurt
- 2 teaspoons pure honey
- 2 teaspoons flax seeds
- 2 pinches cinnamon
- 2 pinches kosher salt
- 4 tablespoons blanched, slivered or sliced almonds
- 1 cup rolled oats
- 1 cup fairlife Fat-Free Ultra-Filtered Milk
- Toppings (optional):
- cut berries or citrus
- additional yogurt
- additional flax seeds or almonds
- Divide yogurt, honey, flax seeds, cinnamon, kosher salt, almonds, oats and milk evenly between two 8-10-ounce glass jars or small glass bowls with tight-fitting lids.
- Securely close or cover containers; refrigerate at least 6 hours, or up to 48 hours.
- When ready to serve, remove lid, stir and top with berries or citrus, yogurt and flax seeds or almonds, if desired.
Nutritional information per serving: 380 calories; 9 g total fat; less than 5 mg cholesterol; 280 mg sodium; 53 g total carbohydrates; 22 g protein.
Tropical Green Smoothie
Prep time: 5 minutes
Servings: 2 (8 fluid ounces each)
- 1 cup fresh baby spinach or baby kale
- 3/4 cup fairlife 2% Ultra-Filtered Milk
- 1 ripe banana
- 2/3 cup fresh or frozen diced pineapple
- 1 lime, zest only
- 1 lime, cut into wedges
- 1 tablespoon virgin coconut oil
- 3/4 teaspoon pure vanilla extract
- 1 pinch ground cinnamon
- 3/4 cup ice (optional)
- In blender, blend spinach, milk, banana, pineapple, lime zest, juice of one lime wedge, coconut oil, vanilla extract, cinnamon and ice, if desired, until smooth. If refrigerating prior to serving, omit ice.
Nutritional information per serving: 120 calories; 2 g total fat; 5 mg cholesterol; 55 mg sodium; 22 g total carbohydrates; 6 g protein.
Fluffy Scrambled Eggs
Prep time: 10 minutes
- 6 large eggs
- 1/3 cup fairlife Whole Ultra-Filtered Milk
- 1/8 teaspoon kosher salt, plus additional, to taste, divided
- pepper, to taste
- In medium bowl, vigorously whisk eggs until about double in volume and light and lemon-colored, about 1 minute. Use immersion blender for extra fluffiness, if desired. Set aside.
- In separate bowl, vigorously whisk milk until light and frothy, about 30 seconds. Gently fold frothy milk and 1/8 teaspoon kosher salt into fluffy eggs.
- Pour egg-milk mixture into lightly greased skillet over low heat. Let setup 1 minute then use silicone spatula to gently fold eggs over on top of themselves. Rest and repeat until cooked through.
- Serve with salt and pepper, to taste.
Nutritional information per serving: 120 calories; 8 g total fat; 280 mg cholesterol; 190 mg sodium; 1 g total carbohydrates; 11 g protein.
(Culinary.net) Make your next family meal quick and tasty with a recipe that calls for common ingredients and simple preparation. These Southwest Salmon Patties are ideal for putting on the table on those busy weeknights, bringing the family together despite hectic schedules.
Find more family meal inspiration at Culinary.net.
Watch video to see how to make this recipe!
Southwest Salmon Patties
- 1/2 cup mayonnaise
- 1/4 cup sour cream
- 1 teaspoon grated lime zest
- 4 teaspoons lime juice
- 3 tablespoons fresh cilantro, chopped
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 1 1/2 cups panko breadcrumbs, divided
- 1 pound skinless, boneless salmon filets, chopped
- 4 ounces whole green chiles, drained and chopped
- 2 scallions, thinly sliced
- 1/2 cup vegetable oil
- In medium bowl, whisk mayonnaise, sour cream, lime zest, lime juice and cilantro.
- In large bowl, combine salt, pepper, 3/4 cup breadcrumbs, salmon, chiles, scallions and 3 tablespoons mayonnaise mixture. Form salmon mixture into four patties. Cover patties with remaining breadcrumbs.
- In skillet, heat oil. Add breaded patties and cook until golden brown, about 3 minutes on each side.
- Serve with remaining mayonnaise mixture.
(Family Features) The grill isn’t just for hamburgers and hot dogs. Try a different way to eat pineapple this summer by grilling it and pairing with a lime dip for a tasty delight.
Find more recipes for summer at Culinary.net.
Watch video to learn how to make this recipe!
Grilled Pineapple with Lime Dip
- 1 pineapple
- 1/4 cup brown sugar
- 2 tablespoons lime juice
- 3 tablespoons honey
- 8 ounces cream cheese, softened
- 1/2 cup plain yogurt
- 3 tablespoons honey
- 2 tablespoons brown sugar
- 2 tablespoons lime juice
- 2 teaspoons lime zest
- Peel pineapple; cut into wedges.
- In resealable plastic bag, combine brown sugar, lime juice and honey. Add pineapple wedges, seal bag and turn to coat. Refrigerate 1 hour.
- To make Lime Dip: In small bowl, beat cream cheese until smooth. Beat in yogurt, honey, brown sugar, lime juice and lime zest. Cover and refrigerate.
- Heat grill to medium heat.
- Remove pineapple wedges from plastic bag; discard marinade. Grill pineapple wedges, covered, 3-4 minutes on each side, or until golden brown.
- Serve with Lime Dip.