Connect with us

Nutrition

Resolve to make nutritious eating a priority

Start planning a low-carb menu filled with high-fiber carbohydrates, optimal protein and healthy fats.

Published

on

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 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

Heat oven to 425 F.

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.

In small bowl, combine mayonnaise, lemon juice, mustard and garlic.

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.

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

Heat air fryer to 390 F 3 minutes.

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.

Cook in single layer in air fryer 6 minutes. Pause and shake bowl; cook 6 minutes. Pause and shake bowl; cook 3 minutes.

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

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)

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.

Top with fruit, if desired.

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.

Zest Magazine accepts contributions promoting everything about living the good life (and how to make this so). C'mon, give us a yell.

Nutrition

Unite loved ones with a luscious dessert, Tart Cherry Unity Pie

By bringing some of the most popular pie flavors together, the Tart Cherry Unity Pie offers the familiar, distinct sweet-tart flavor of Montmorency tart cherries that pair well with pecans, apple and pumpkin pie spice for a sense of nostalgia representative of family, tradition and celebration.

Published

on

Celebration-worthy treats are perfect ways to cap off days spent with those you love, whether there’s a special occasion or you’re simply looking for creative ways to share more moments together. As a beloved staple in households for generations, pie provides a sweet, delicious way to bring family and friends to the table.

By bringing some of the most popular pie flavors together, the Tart Cherry Unity Pie offers the familiar, distinct sweet-tart flavor of Montmorency tart cherries that pair well with pecans, apple and pumpkin pie spice for a sense of nostalgia representative of family, tradition and celebration.

In this unique recipe, the bold and vibrant flavors of tart cherries take center stage, complemented by the subtle sweetness of apples and crunch of pecans. With their burst of brightness and acidity, tart cherries perfectly balance the other flavors to create a pie fit for any occasion.

U.S.-grown tart cherries are a particularly versatile ingredient that makes them an ideal partner for other beloved ingredients and flavors. In fact, as the demand for sour, less sweet food and beverages continues to gain momentum, they provide a multi-faceted, sweet-tart profile for favorite foods and drinks. While tart cherries are increasingly featured in a wide array of recipes, they remain a favorite ingredient in confectionary items and baked goods like pies.

Slow down your fast-paced world and savor a slice of this timeless dessert alongside loved ones for a moment of respite. With its sweet and tangy filling, flaky crust and tart cherry topping, you can indulge in life’s simple pleasures for a sense of coziness and comfort.

Visit ChooseCherries.com to find more celebration-worthy tart cherry desserts.

Tart Cherry Unity Pie
Recipe courtesy of the U.S. Tart Cherry Industry
Prep time: 20 minutes
Cook time: 55 minutes
Servings: 8

Pie:
1 pie crust (9 inches)
2 cups canned tart cherry pie filling
2 cups canned apple pie filling
1 egg, beaten (for egg wash)

Streusel:
1/2 cup all-purpose flour
1/4 cup brown sugar
2 tablespoons granulated sugar
1/3 cup pecans, roughly chopped
1 pinch salt
4 tablespoons butter, melted

Pumpkin Spice Whipped Cream:
1 cup heavy cream
2 tablespoons powdered sugar
1/2 teaspoon pumpkin spice

Preheat oven to 400 F.

Fit pie crust to 9-inch pie dish. Crimp edges and use fork to poke holes in bottom. Place pie crust in freezer to chill.

In large bowl, combine tart cherry pie filling and apple pie filling. Set aside.

To make streusel: In bowl, use fork to mix flour, brown sugar, granulated sugar, pecans and salt. Pour butter over dry ingredients and mix until ingredients come together in clumps.

To assemble pie: Pour cherry-apple filling into prepared pie crust and sprinkle streusel on top. Brush beaten egg onto exposed pie crust edges.

Bake 25 minutes. At 10-minute mark, cover pie dish with foil to prevent crust from over-browning. After 25 minutes, lower oven temperature to 375 F and bake 30 minutes.

To make pumpkin spice whipped cream: In large bowl or bowl of stand mixer, add heavy cream, powdered sugar and pumpkin spice. Use hand mixer or beater attachment on stand mixer to beat on medium-high speed 3-5 minutes until stiff peaks form. Refrigerate whipped cream until ready to serve.

Let pie cool 2-3 hours then dollop pumpkin spice whipped cream on top, slice and serve.

Substitution: Storebought whipped cream topped with pumpkin spice can be used in place of homemade pumpkin spice whipped cream.

Continue Reading

Nutrition

Indulge taste buds with better-for-you snacks

Regardless of when or where you snack, encourage better-for-you eating habits with nutritious nibbles to power through your day. Here are some recipes.

Published

on

The foundation of healthy eating may include nutritious breakfasts, lunches and dinners, but just as important are the snacks in-between meals. Regardless of when or where you snack, encourage better-for-you eating habits with nutritious nibbles to power through your day.

According to an online survey conducted among 1,000 Americans ages 18 and older across the US by Wakefield Research on behalf of the American Pecan Promotion Board, people love snacks, and reach for them an average of three times a day.

However, where and when those snacks are eaten can vary from on the move to on the couch, from sunrise to after bedtime. Nearly a third (30%) of respondents are munching on snacks while in bed, calling it their favorite snacking spot. However, only 35% of their snack choices are considered healthy.

Fueling busy days can be easy with an option like pecans. According to the survey, 66% of snackers enjoy pecans on their own with 58% eating them as part of a trail mix. If you’re among the 50% who reach for a snack in the late afternoon, you can turn to nutritious, satisfying solutions to indulge afternoon cravings without the guilt. With pleasing crunch, comforting creaminess and a satisfying chew, pecans are the “no sacrifice” nut that can punch up your routine with both delicious taste and plant-based nutrition.

Just a handful of pecans – about 19 halves – provides a good source of fiber, thiamin and zinc and an excellent source of copper and manganese, a mineral that’s essential for metabolism and bone health. They also provide a mix of protein and good fats – 18 grams of unsaturated fat, including oleic acid, and only 2 grams of unsaturated fat – to help keep you full and energized throughout the day.

As an added bonus, their versatility and easy-to-pair profile makes them a perfect ingredient in recipes you can prepare in a cinch. For bite-sized treats that are packed with flavor and perfect for snack time, these Pecan Chickpea Cookie Dough Bites swap out flour and sugar in favor of blended pecans, chickpeas, vanilla extract, cinnamon and sea salt with dark chocolate chips folded in for a sweet finishing touch.

Or you can simply toss warm pecans with olive oil and sea salt in this Roasted Pecans recipe for a grab-and-go snack that can be prepared in advance without worrying about spoiling. Another benefit of pecans: They can be stored in the refrigerator for up to 9 months or frozen up to 2 years, giving them a longer shelf life than many pantry favorites. Plus, they can be thawed and refrozen without losing flavor or texture.

To find more surprisingly delicious nutritional facts or recipe inspiration, visit EatPecans.com.

Pecan Chickpea Cookie Dough Bites
Recipe courtesy of Dawn Jackson Blatner, RDN, on behalf of the American Pecan Promotion Board
Prep time: 10 minutes
Servings: 24

1 cup raw pecan pieces
1 can (15 ounces) chickpeas, rinsed and drained
1 tablespoon vanilla extract
1/2 teaspoon cinnamon
1/2 teaspoon sea salt
1/2 cup dark chocolate chips

In blender or food processor, blend pecan pieces, chickpeas, vanilla extract, cinnamon and sea salt 3-5 minutes, scraping down sides occasionally, until smooth and creamy.

Fold in dark chocolate chips.

Form into 24 cookie dough balls. Eat as-is; no baking required.

Note: Store leftovers in airtight container in refrigerator 5 days or freeze up to 3 months.

Roasted Pecans
Recipe courtesy of the American Pecan Promotion Board
Prep time: 40 minutes
Cook time: 35 minutes
Servings: 8

2 1/4 cups raw pecan halves
2 teaspoons olive oil or pecan oil
1 teaspoon flaky sea salt

Preheat oven to 300 F.

Place pecans on baking sheet and bake 15 minutes.

In heat-proof bowl, toss warm pecans with olive oil and sea salt, crushing larger salt grains with fingers while sprinkling.

Return pecans to baking sheet in single layer and bake 20 minutes, or until slightly browned and dry. Remove from oven and cool on baking sheet.

Note: Store pecans in airtight container in refrigerator up to 9 months or freeze up to 2 years. Pecans can be thawed and frozen repeatedly without loss of flavor or texture.

Continue Reading

Nutrition

Protein to fuel everyday adventures in the kitchen and beyond

To ensure you’ve got the energy needed to take on that to-do list and enjoy your favorite activities, turn to familiar ingredients and recipes that pack the protein your body craves.

Published

on

Achieving your goals each day starts with your own health and well-being, both physically and mentally. To ensure you’ve got the energy needed to take on that to-do list and enjoy your favorite activities, turn to familiar ingredients and recipes that pack the protein your body craves.

To help reach nutrition goals and fuel your everyday adventures, Chicken of the Sea Tuna and Salmon Packets can follow you anywhere you go and make healthy eating a delicious endeavor. Everything you love about your favorite tuna and salmon products now fits into your busy lifestyle and unique dietary needs – keto, paleo or Mediterranean.

They’re flavorful, convenient and fit seamlessly into your daily routine, making them a perfect solution no matter your mood, cravings or occasion. Whether you’re bringing tuna along as an afternoon snack or incorporating salmon into a tasty meal, the responsibly sourced protein allows you to eat healthy and live happy without compromise.

For example, you can rethink lunchtime routines with a colorful twist on the viral social media salmon rice bowl. Bring together the lively flavors of Everything Bagel-seasoned pink salmon with your favorite toppings like carrots, radishes, Sriracha mayo and more for a simple yet flavorful afternoon protein-packed pick-me-up.

Long days away from home can lead to meal complacency when you walk through the door. However, keeping high-quality, responsibly sourced protein options on hand can help you avoid takeout cravings and a desire to leave the cooking to someone else. It doesn’t get much easier than these Lemon Garlic Tuna-Stuffed Roasted Mini Sweet Peppers for an appetizer or low-carb snack that takes just 20 minutes to prepare a handful of everyday ingredients.

When you find the right solutions for you, it’s time to stock the pantry. Try all the flavors Chicken of the Sea Wild Caught Tuna and Alaskan Pink Salmon Packets offers, from creamy or citrus to spicy and beyond.

Visit chickenofthesea.com to find more nutritious recipe inspiration.

Everything Bagel Salmon Brown Rice Bowl
Total time: 10 minutes
Servings: 1

1 packet (2 1/2 ounces) Chicken of the Sea Wild Caught Alaskan Pink Salmon with Everything Bagel Seasoning
1 cup cooked brown rice
roasted nori seaweed sheets or pieces, crushed
1 small avocado, sliced
2 tablespoons shredded carrots
2 tablespoons shredded radishes
2 tablespoons minced cilantro
2 teaspoons furikaki seasoning (Japanese rice seasoning)
2 tablespoons Sriracha mayo

In bowl, top cooked brown rice with crushed seaweed sheets.

Add sliced avocado and top with salmon.

Add carrots, radishes and cilantro.

Sprinkle with furikaki seasoning and drizzle with Sriracha mayo.

Lemon Garlic Tuna-Stuffed Roasted Mini Sweet Peppers 
Total time: 20 minutes
Servings: 2-3

1 packet (2 1/2 ounces) Chicken of the Sea Wild Caught Light Tuna Lightly Seasoned by McCormick, Lemon Garlic
3 mini sweet peppers, halved, seeds removed
2 tablespoons olive oil
1/4 cup shredded cheddar cheese
1/2 cup sliced green onions
fresh cracked black pepper, to taste

Preheat oven to 400 F. Lay parchment or foil over baking pan.

Place halved mini sweet peppers on prepared baking pan and lightly brush both sides of peppers with oil.

Divide lemon garlic tuna evenly between six mini pepper halves.

Top with cheese and bake 8-10 minutes, or until peppers are tender and cheese is melted.

Allow to cool and top with sliced green onions and fresh cracked black pepper, to taste.

Continue Reading
Advertisement
Advertisement

Like Us On Facebook

Facebook Pagelike Widget

Most Popular

Copyright ©FRINGE PUBLISHING. All rights reserved.