recipes

Healthy 10 January 2019

Fuel Up for a Busy Day

(Family Features) While some may say being busy is good, it’s not always good for a healthy lifestyle. With less time to prep, the thought of planning nutritious meals and snacks may feel overwhelming, but with simple changes, you can power through your hectic schedule.

This full menu of quick and easy recipes is part of the Atkins low-carb lifestyle, a long-term, healthy eating approach focused on high-fiber carbohydrates, optimal protein and healthy fats. The plan also aims to reduce 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.

Consider these tips from Colette Heimowitz, author of “Atkins: Eat Right, Not Less” and vice president of nutrition and education at Atkins.

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Fill up with fiber. Fiber-rich foods, such as vegetables, nuts and seeds, low-glycemic fruits 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 the insulin spikes that encourage your body to produce and store body fat. Additionally, fiber can help you feel full longer. If possible, try to eat 25-35 grams of fiber each day.

Start the day with breakfast. Start your mornings with a hearty breakfast like an Almond Butter Smoothie Bowl. The nutritious combo of protein and healthy fats can set you up for a productive day and prevent mid-morning donut or bagel cravings. For another quick option that takes just 10 minutes, a Power Mug Muffin with Cinnamon Butter can provide the fuel you need to start your day right.

Snack smart. If you’re in the midst of a traffic-clogged commute, on-the-go snacks can be an ideal solution for the whole family. For a fun, tasty option, try these Portobello Pizzas, full of nutrients and fiber, or these Tuna-Stuffed Deviled Eggs that can help round out lunch at work.

A Simple, Nutritious Snack

When it comes to nutrition, finding a healthier way to snack can be just as important as full-blown meals. For a protein- and fiber-rich snack low in sugar, an option like Atkins Protein Wafer Crisps provide a light and crispy texture for a surprisingly filling treat. Whether it’s for a grab-and-go snack or afternoon pick-me-up, the wafer crisps boast 10-11 grams of protein, 4-5 grams of fiber and 1 gram of sugar with three flavor profiles to choose from: Peanut Butter, Chocolate Mint and Lemon Vanilla.

Find more recipes to kickstart a nutritious eating plan at Atkins.com.

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Portobello Pizza

Active time: 10 minutes
Total time: 40 minutes
Serves: 4

  • Olive oil spray
  • 4          large Portobello mushrooms, stems removed
  • 1/2       cup low-sugar marinara sauce
  • 1/2       cup (2 ounces) shredded mozzarella cheese
  • 16        slices pepperoni sausage or 1 chorizo link, thinly sliced
  1. Heat oven to 375° F.
  2. Line baking sheet with parchment paper. Coat with olive oil spray.
  3. Using spoon, scrape out dark gills from mushrooms; discard gills.
  4. Place mushrooms stem-side up and top each with 2 tablespoons sauce. Sprinkle each with 2 tablespoons mozzarella cheese and four slices pepperoni or chorizo.
  5. Bake 20-25 minutes, until cheese is bubbly and mushrooms are soft.

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Almond Butter Smoothie Bowl

Active time: 10 minutes
Total time: 10 minutes
Serves: 2

  • 1/3       cup plain protein powder
  • 1          cup plain full-fat Greek yogurt
  • 1/4       cup water
  • 8          ounces spinach or kale
  • 1/4       cup almond or peanut butter
  • 1/2       cup fresh or frozen strawberries
  • 2          tablespoons chopped almonds
  • 2          tablespoons ground flaxseed
  1. In blender, blend protein powder, yogurt, water, spinach or kale and almond or peanut butter until smooth. Divide between two bowls.
  2. In straight lines, sprinkle strawberries, almonds and flaxseed over smoothie bowls.

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Tuna-Stuffed Deviled Eggs

Active time: 10 minutes
Total time: 30 minutes
Serves: 4

  • 8          large eggs
  • cold water
  • 1          can (6 ounces) tuna, drained
  • 1/4       cup mayonnaise
  • 1          jalapeno, seeded and minced
  • 2          tablespoons capers, drained, rinsed and chopped
  • 1          teaspoon hot or sweet ground paprika or ground chili
  1. In medium saucepan, cover eggs with cold water.
  2. Place over high heat and bring to boil. When boiling, turn heat off and cover. Remove from heat and let cool 1 minute.
  3. Place eggs in colander under cold, running water 1-2 minutes. Peel eggs under cold, running water and use kitchen towel to dry.
  4. Cut eggs in half lengthwise and scoop out yolks. Transfer yolks to small bowl along with tuna, mayonnaise, jalapeno and capers. Stir well until combined.
  5. Place egg whites on platter, center-side up, and fill with tuna mixture. Garnish with ground paprika or chili.

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Power Mug Muffin with Cinnamon Butter

Active time: 10 minutes
Total time: 10 minutes
Serves: 1

Cinnamon Butter:

  • 1          tablespoon unsalted butter, at room temperature
  • 1/2       teaspoon ground cinnamon
  • 1/8       teaspoon salt
  • 1/4       teaspoon ground nutmeg

Muffin:

  • 2          tablespoons golden flaxseed meal
  • 2          tablespoons almond flour
  • 1/2       teaspoon baking powder
  • 1/2       teaspoon stevia (sugar substitute)
  • 1          teaspoon ground cinnamon
  • 1          large egg
  • 1          teaspoon unsalted butter, at room temperature, or olive oil
  1. To make Cinnamon Butter: In small bowl, using spoon, combine butter, cinnamon, salt and nutmeg; mix well. Set aside.
  2. To make Muffin: In coffee mug or single-serving souffle dish, mix flaxseed meal, almond flour, baking powder, stevia and cinnamon.
  3. Mix egg and butter into dry ingredients.
  4. Microwave on high 1 minute until firm. Serve with Cinnamon Butter.

Photos courtesy of Getty Images (deviled eggs and mug dish)

Source: Atkins

Meal Ideas 28 September 2018

Italian-Inspired Dishes

Delightful dining that honors heritage

(Family Features) Italy is one of the world’s great food nations, and many dishes have Italian roots. In honor of Italian heritage, light up the dinner table and impress your friends and family with sophisticated, traditional Italian recipes.

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Creating a true taste of Italy means including an abundance of smooth, high-quality extra-virgin olive oil, like Carapelli Olive Oil. Tracing its roots to the heart of Tuscany in 1893, the line of olive oils is designed to lift cooks out of the everyday cooking experience with high-quality olives nurtured by nature, selected at the optimal harvest time and handled delicately.

The ease and simplicity of shared dishes like Marinated Roasted Portobello Mushrooms with Olive Oil Agrodolce – a traditional Italian sweet and sour sauce – focuses on quality ingredients inspiring quality memories. The artistry behind the olive oil shines in Creamy Potato Leek Soup with Olive Oil Pistou and Sicilian Lamb Meatballs with Whipped Feta-Olive Oil Spread, each recipe celebrating the embodiment of Italian cuisine.

Celebrate the best of Italy in your own kitchen by incorporating Italian artisan-inspired dishes ideal for memorable moments with loved ones. Find more Italian flavors and recipes at carapelliusa.com.
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Sicilian Lamb Meatballs with Whipped Feta-Olive Oil Sauce

Prep time: 15 minutes
Cook time: 15 minutes
Servings: 4

Sicilian Lamb Meatballs:

  • 1          pound ground lamb
  • 1          tablespoon Carapelli Unfiltered Extra Virgin Olive Oil
  • 1/3       cup panko breadcrumbs
  • 3          tablespoons pine nuts
  • 2          tablespoons golden raisins
  • 1          large egg, lightly beaten
  • 3/4       teaspoon kosher salt
  • 1/2       teaspoon ground black pepper

Feta-Olive Oil Sauce:

  • 1/2       pound feta cheese, crumbled
  • 2          tablespoons Carapelli Unfiltered Extra Virgin Olive Oil
  • 2          tablespoons plain Greek yogurt
  1. To make Lamb Meatballs: Heat oven to 375° F. Line large rimmed baking sheet with parchment paper.
  2. In large bowl, mix lamb, olive oil, panko bread crumbs, pine nuts, raisins, egg, salt and pepper. Use hands to mix all ingredients together.
  3. Roll mixture into approximately 36 meatballs about 1 inch in diameter and place on baking sheet.
  4. Bake 15 minutes until sizzling and golden brown.
  5. To make Feta-Olive Oil Spread: In food processor, blend feta cheese, olive oil and yogurt 30-45 seconds until creamy.
  6. Serve Lamb Meatballs with Feta-Olive Oil Sauce for dipping or scooping.

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Marinated Roasted Portobello Mushrooms with Olive Oil Agrodolce

Prep time: 10 minutes
Cook time: 30 minutes
Servings: 4

Roasted Mushrooms:

  • 2          pounds Portobello mushrooms
  • 1/2       cup Carapelli Organic Extra Virgin Olive Oil
  • 2          teaspoons fresh sage, minced
  • 2          teaspoons fresh rosemary, minced
  • kosher salt, to taste
  • freshly ground black pepper, to taste

Agrodolce:

  • 1/2       cup red wine vinegar
  • 2          tablespoons honey
  • Carapelli Organic Extra Virgin Olive Oil
  1. To make Roasted Mushrooms: Clean and destem mushrooms, cutting large mushroom caps in half.
  2. In large bowl, toss mushrooms with olive oil, fresh sage and fresh rosemary. Let mushrooms marinate 1 hour, tossing occasionally to absorb oil.
  3. Heat oven to 400° F. Line two large baking sheets with parchment paper.
  4. Spread marinated mushrooms on baking sheets, making sure mushrooms are in single layer and not crowded. Sprinkle lightly with salt and pepper.
  5. Roast 30 minutes until mushrooms are crisped and golden brown at edges.
  6. To make Agrodulce: In small saucepan over medium-low heat, bring vinegar and honey to simmer, stirring occasionally until honey dissolves.
  7. Continue simmering 15-20 minutes until vinegar is reduced by half and is thick and syrupy.
  8. To serve, place roasted mushrooms on platter and drizzle generously with Agrodolce and olive oil. Serve with choice of side.

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Rustic Tuscan Potato Leek Soup with Olive Oil Pesto

Prep time: 15 minutes
Cook time: 50 minutes
Servings: 6

Potato Leek Soup:

  • 3          medium-large leeks
  • 2          tablespoons Carapelli Unfiltered Extra Virgin Olive Oil
  • 1          large garlic clove, coarsely chopped
  • 1/2       teaspoon kosher salt, plus additional, to taste (optional)
  • 2          pounds Yukon gold potatoes, peeled and diced into 2-inch cubes
  • 6          cups chicken or vegetable broth

Pesto:

  • 1          packed cup fresh basil
  • 1          packed cup flat-leaf parsley
  • 1          medium-large garlic clove, roughly chopped
  • 3          tablespoons pine nuts or 1/4 cup walnuts
  • 1/2       teaspoon kosher salt
  • 1/4       cup Carapelli Unfiltered Extra Virgin Olive Oil
  1. To make Potato Leek Soup: Trim bulb ends and tough, dark green stems off leeks. Slice tender white and light green stems in half lengthwise then soak in cold water 10-15 minutes to remove dirt. Drain leeks, rinse well and slice into thick half-moons.
  2. In large Dutch oven or stockpot over medium-low heat, heat olive oil. Add leeks, garlic and salt. Cook, stirring occasionally, until leeks are soft, about 10 minutes.
  3. Add potatoes and broth. Cover and increase heat to medium. Bring soup to simmer then uncover and continue cooking 30 minutes.
  4. Using immersion blender, puree soup until smooth, or carefully ladle into standing blender to puree in batches. Taste and add more salt, if desired.
  5. To make Pesto: In food processor, pulse basil, parsley, garlic, pine nuts, salt and olive oil to make chunky herb sauce.
  6. To serve, ladle soup into bowls and spoon Pesto on top of each serving.

Source:  Carapelli

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