recipes

Meal Ideas 16 November 2017

Happier, Healthier Holidays

(Family Features) The holidays are filled with temptations and opportunities to over-indulge, and if you’re managing your health and weight, the season can feel anything but merry.

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Depriving yourself of your favorite holiday treats isn’t only unpleasant, it’s also unnecessary. Many experts recommend that instead, you focus on building a healthier lifestyle through a well-balanced, long-term eating plan. For example, Atkins offers a balanced approach with foods containing fiber-rich and nutrient-dense carbohydrates, as well as good fats and proteins, while focusing on reduced levels of refined carbohydrates and added sugars. When preparing your holiday menu, look for recipes that contain adequate protein, healthy fats and high-fiber carbohydrates, and you’ll be able to enjoy the flavors of the season without guilt.

Less is not more
If you’re looking for more inspiration, tips and recipes, try finding additional resources such as “Atkins: Eat Right, Not Less: Your Guidebook For Living a Low-Carb and Low-Sugar Lifestyle.” Filled with 100 whole-food, low-carb recipes and simple solutions, the new book contains a variety of meal plans, low-carb takes on classic 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, low-carb approach to eating at Atkins.com.

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Garlic Rosemary Pork Loin

Recipe courtesy of “Atkins: Eat Right, Not Less”
Prep time: 15 minutes
Total time: 1 hour
Servings: 4

  • 1          pound boneless pork loin
  • olive oil cooking spray
  • 1          tablespoon Dijon mustard
  • 3          garlic cloves, minced
  • 2          tablespoons fresh rosemary, thinly sliced
  1. Heat oven to 350° F.
  2. In small skillet over medium heat, cook pork loin, fatty-side down, 4-5 minutes to brown top and render some fat.
  3. Coat 7-by-11-inch baking dish with cooking spray. Place pork loin in dish.
  4. In small bowl, combine mustard, garlic and rosemary; stir well. Spoon mixture over pork. Transfer to oven and bake 45 minutes-1 hour, until loin is cooked through but still slightly pink in center.
  5. When pork is cooked, let rest 5 minutes before slicing. Slice and serve immediately.

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Sweet Potato-Pumpkin Puree

Recipe courtesy of Atkins.com
Prep time: 20 minutes
Total time: 1 hour, 20 minutes

  • 3          large egg whites
  • 5          tablespoons sugar substitute, divided
  • 1/2       cup half pecans
  • 1 1/2    pounds sweet potatoes, peeled
  • 1/4       cup unsalted butter stick
  • 1/2       cup heavy cream
  • 1/2       teaspoon salt
  • 1/2       teaspoon pumpkin pie spice
  • 1/2       teaspoon cinnamon
  • 15        ounces pumpkin (without salt, drained, cooked and boiled)
  1. Heat oven to 250° F. Lightly butter baking sheet.
  2. In medium mixing bowl, beat egg whites with electric mixer at high speed until foamy. Gradually add 3 tablespoons sugar substitute and continue mixing until soft peaks form. Spoon onto prepared baking sheet and spread with spatula to 1/4-inch thickness. Bake 35 minutes. Turn oven off; let meringue stand in oven 45 minutes. Crush meringue and place in bowl. Add pecans and toss gently to combine. Set aside.
  3. While meringue is resting, place sweet potatoes in medium saucepan. Cover with water to 2 inches above potatoes and bring to boil. Cook until tender, about 20 minutes, and drain. Return saucepan to medium-high heat. Add potatoes, butter, cream, remaining sugar substitute, salt, cinnamon, pumpkin pie spice and pumpkin puree. Stir to combine. Mash with potato masher until smooth. Heat through, about 1 minute.
  4. Transfer potato mixture to serving dish and cover with meringue topping.

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Salted Caramel Cheesecake Bites

Recipe courtesy of “Atkins: Eat Right, Not Less”
Prep time: 10 minutes
Total time: 1 hour, 10 minutes
Servings: 18

  • 1/2       cup heavy cream
  • 1/3       cup plain protein powder
  • 2          tablespoons stevia
  • 6          ounces cream cheese, at room temperature
  • 1/3       cup chopped almonds or macadamia nuts
  • 1          tablespoon sugar-free caramel syrup
  • 1          teaspoon vanilla extract
  • 1/8       teaspoon xanthan gum (optional)
  • 1/4       teaspoon sea salt or sea salt flakes
  1. In large mixing bowl, combine heavy cream with protein powder and stevia. Whisk until smooth. Add cream cheese, almonds or macadamia nuts, caramel syrup and vanilla extract; blend until smooth. If cream cheese clumps slightly, mix with rubber spatula, breaking up bits of cream cheese against side of bowl.
  2. Sprinkle mixture with xanthan gum, if desired, and mix about 30 seconds. Mixture will thicken slightly.
  3. Cover tray that will fit into freezer with sheet of wax paper. Using soup spoon, scoop mixture onto tray, making 18 mounds. Alternatively, use two silicone candy molds or empty ice cube tray coated with olive oil spray and press cheesecake mixture into 18 molds. Sprinkle with sea salt.
  4. Freeze at least one hour before serving.

Note: Can be stored in freezer up to 1 month.

Tip: Switch up flavors by using sugar-free hazelnut syrup in place of caramel and hazelnuts or walnuts instead of almonds.

Photos courtesy of Getty Images (Garlic Rosemary Pork Loin, Sweet Potato-Pumpkin Puree)

Source: Atkins

Seafood 17 August 2016

FEED YOUR FITNESS

(Family Features) Whether you’re a competitive sprinter chasing a new record or an everyday gym hound looking to get the most from your workout, seafood is among the best foods to support an athletic lifestyle. It not only delivers great-tasting nutrition, but also provides one-of-a-kind health benefits.

The combination of lean protein, anti-inflammatory omega-3s and muscle-building nutrients found in Alaska seafood are why it’s a staple for athletes like Ryan and Sara Hall.

“We like to incorporate Alaska seafood in our daily diet because it’s a really high-quality protein that helps to repair our muscles on a daily basis,” said Ryan Hall, a two-time Olympian and holder of the U.S. half-marathon record.

After a run, Sara Hall – a 3,000-meter steeplechase and marathon runner, U.S. national champion and World Team member – relies on seafood as a go-to for low-fat meals with protein and simple-to-digest carbs.

Sample these dishes straight from the Hall kitchen, and find more recipes and nutritional values for your favorite seafood at wildalaskaseafood.com.

13134 Cedar Plank Grilled Salmon with Sweet Potatoes

Cedar Plank Grilled Salmon with Sweet Potatoes

Serves: 4
Prep time: 10 minutes
Cook time: 15 minutes
Cedar planks with enough surface area for salmon

  • 4 Alaska salmon fillets (4-6 ounces each), fresh, thawed or frozen
  • olive oil spray
  • 1 tablespoon fresh (or 1 teaspoon dried) dill, thyme or rosemary
  • salt and freshly cracked pepper, to taste
  • 4 large sweet potatoes, sliced lengthwise into wedges
  • 1/2 tablespoon ground cumin
  1. Soak cedar planks for 1-2 hours (or overnight) submerged in water. Remove and pat dry.
  2. Heat grill to medium heat (400° F). If frozen, rinse ice from salmon under cold water; pat dry with paper towel. Spray cedar planks and salmon with olive oil spray. Place salmon on planks; sprinkle with herb, salt and pepper. Place sweet potatoes in bowl; spray with cooking spray. Sprinkle with cumin and salt and pepper, to taste. Toss to coat.
  3. Place cedar planks and potato wedges on grill. Cover and cook about 3-4 minutes; turn wedges over and continue cooking until potatoes are soft and cooked. Keep warm. Cook salmon 12-15 minutes, until fish is opaque throughout.

Nutritional information per serving: 350 calories; 11 g total fat; 2 g saturated fat; 27% calories from fat; 91 mg cholesterol; 33 g protein; 33 g carbohydrate; 4 g fiber; 277 mg sodium; 36 mg calcium; 1,700 mg omega-3 fatty acids.

13134 Pan Seared Cod over Minted Pea Puree

Pan-Seared Cod over Minted Pea Puree

Serves: 4
Prep time: 15 minutes
Cook time: 10 minutes

  • 1/2 cup water
  • 2 pounds frozen or fresh peas, blanched
  • 1 package (0.6-0.7 ounces) fresh mint, leaves only
  • salt, to taste
  • 4 Alaska cod fillets (4-6 ounces each), fresh, frozen or thawed
  • olive oil
  • 1 teaspoon lemon pepper seasoning
  1. Add water, peas and mint to blender or food processor; season with salt. Puree until almost smooth. Cover and keep warm.
  2. If frozen, rinse ice glaze from cod under cold water; pat dry with paper towel. Heat heavy, nonstick skillet over medium-high heat. Brush both sides of fillets with olive oil.
  3. In heated skillet, cook cod, uncovered, about 3-4 minutes, until browned. Shake pan occasionally to keep fish from sticking. Turn cod over and sprinkle with lemon pepper seasoning. Cover pan tightly and reduce heat to medium. Cook an additional 6-9 minutes for frozen cod or 3-4 minutes for fresh/thawed fish. Cook until fish is opaque throughout.
  4. To serve, spoon pea puree onto 4 plates. Top each with cod fillet and serve immediately.

Nutrition information per serving: 319 calories; 5 g total fat; 1 g saturated fat; 13% calories from fat; 65 mg cholesterol; 37 g protein; 34 g carbohydrate; 12 g fiber; 393 mg sodium; 101 mg calcium; 28 IU vitamin D; 200 mg omega-3 fatty acids.

13134 Miso Halibut Stir Fry

Miso Halibut with Soba Noodle Stir-Fry

Serves: 4
Prep time: 15 minutes
Cook time: 15 minutes

  • 1 package (12 ounces) prepared soba noodles (or noodle of choice)
  • 4 Alaska halibut fillets (4-6 ounces each), fresh, thawed or frozen
  • 3 tablespoons sesame oil, divided
  • 2 cups roughly chopped bok choy
  • 1 1/2 cups sugar snap peas
  • 1 cup sliced mushrooms
  • 1/2 cup chopped green onion
  • 1/4 cup miso
  • 1 cup water
  • 1/4 cup teriyaki sauce
  1. Prepare noodles according to package directions; set aside.
  2. If frozen, rinse ice glaze from halibut under cold water; pat dry with paper towel. Heat large, nonstick skillet or wok over medium-high heat. Brush both sides of halibut with half of the sesame oil.
  3. In heated skillet, cook fish, uncovered, about 3-4 minutes, until browned.
  4. Shake pan occasionally to keep fish from sticking. Turn halibut over; reduce heat to medium and cover. Cook 5-7 minutes for frozen halibut or 2-3 minutes for fresh/thawed fish, cooking until fish is opaque throughout. Transfer fillets to plate; cover to keep warm.
  5. Wipe out skillet/wok with paper towel. Add remaining sesame oil. Heat to medium-high then add and stir-fry bok choy, snap peas, mushrooms and green onions. Stir in noodles; turn off heat. Cover and keep warm.
  6. In saucepan, blend miso, water and teriyaki sauce. Bring mixture to boil then reduce heat to a simmer and cook 1 minute. Stir sauce into warm noodle-vegetable mixture. To serve, divide and portion mixture into 4 bowls or plates. Top each with halibut fillet.

Nutrition information per serving: 571 calories; 15 g total fat; 2 g saturated fat; 22% calories from fat; 56 mg cholesterol; 38 g protein; 71 g carbohydrate; 7 g fiber; 1,643 mg sodium; 77 mg calcium; 219 IU vitamin D; 350 mg omega-3 fatty acids.

Source: Alaska Seafood Marketing Institute

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Appetizers & Sides 10 August 2015

Southwestern Roasted Vegetables

Roasted vegetables with taco seasoning mix turns a simple selection of vegetables into a trouble-free Southwestern side.

Ingredients
  • 4 cups peeled, cubed sweet potatoes (yams), cut in 1-inch cubes
  • 1 1/2 cups zucchini, cut into small chunks
  • 1 small red onion, cut into small chunks
  • 1 6-ounce package portabella mushroom slices, halved
  • 2 tablespoons olive oil
  • 3 tablespoons reduced-sodium taco seasoning mix (about half a 1.25-ounce packet)
  • Salt to taste (optional)
Preparation
  1. Preheat oven to 425°F. Coat baking sheet with nonstick cooking spray or line with foil.
  2. In large bowl, combine sweet potatoes, zucchini, onion and mushrooms. Toss with olive oil to coat. Sprinkle with taco seasoning and spread vegetables on baking sheet.
  3. Bake 40 minutes, shaking pan every 15 minutes, until vegetables are tender and roasted.
Nutrition

Calories: 110
Total Fat: 4g
Cholesterol: 0mg
Protein: 2g
Carbohydrates: 17g
Sodium: 209mg

Serves

Makes 8 1/2-cup servings

Notes, Tips & Suggestions

Terrific Tidbit:
Pop any leftovers into a soup pot with some chicken broth for a terrific Southwestern vegetable soup.

This recipe is from "Holly Clegg's Trim & Terrific(tm) Diabetic Cooking" (American Diabetes Association, $18.95). For more recipes, visit www.hollyclegg.com.

Source

Louisiana Sweet Potato Commission

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