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Add a healthy twist to your favorite foods

Feb 02, 2016 02:59AM, Published by Neighbors Magazines, Categories: Family Features Food, Family Features



(Family Features) If you are like most Americans, you might have lapsed a little on your New Year’s resolution to eat healthier. Getting back on track is easy and guilt-free, and can be done with just a few steps.

Celebrity chef and registered dietitian Diane Henderiks offers three simple ways to help you get back on the right track and make sure you are eating the right foods:

  • Eliminate sugary drinks, like soda, as they don’t offer any nutritional value.
  • Identify ways to reduce the amount of food you eat, as we all tend to eat more than we need to.
  • Most importantly, limit the amount of carbohydrates you eat – this means trying to reduce the amounts of pastas, breads and sugars you are consuming – and focus on eating more fiber-rich vegetables, healthy fats and optimal protein.

“It’s easy to transform your favorite meals into healthy, low-carb meals that are rich in flavors and will satisfy you,” Henderiks said.

Henderiks has transformed some of her favorite meals into low-carb deliciousness for each meal of the day, including dessert, because you can still enjoy your favorite sweets and all of their great flavors with a few twists that make them healthier.

Living a low-carb lifestyle can also be effective in helping you lose and keep off unwanted weight – just in time for spring.

Find more recipes that make it easy to eat low-carb all year long at Atkins.com.

Photos courtesy of Getty Images

Luscious Lemon Squares

Ingredients

Crust:
  • 1/2 cup almond or hazelnut meal
  • 1/2 cup coconut flour
  • 1/8 teaspoon ground cinnamon
  • pinch of salt
  • 1 tablespoon natural sugar replacement
  • 3 tablespoons melted butter
  • 1 tablespoon pure vanilla extract
Filling:
  • 1/4 cup coconut flour
  • 2 tablespoons natural sugar replacement
  • 4 large eggs
  • 1/2 cup fresh-squeezed lemon juice

Preparation

  1. Heat oven to 350°F. Line 8-inch square baking dish with parchment paper.
  2. To make crust, in large bowl, combine almond meal, coconut flour, cinnamon, salt and sweetener. Add melted butter and vanilla extract. Combine all ingredients together and press dough evenly into bottom of baking dish. Bake for 10 minutes, until lightly golden around edges. Remove from oven and set aside.
  3. To make filling, stir coconut flour and sweetener together. Whisk in eggs and lemon juice.
  4. Pour filling into crust and bake 10-15 minutes, until golden around edges.
  5. Let cool at room temperature then refrigerate a minimum of 2 hours before cutting into squares.

Quick Tomato Salsa

Ingredients

  • 1 tomato, cored and diced
  • 1 tablespoon finely chopped onion
  • 1 tablespoon finely chopped cilantro
  • sprinkle of ground cumin
  • sprinkle of garlic powder
  • 1 lime wedge, juice only
  • salt and pepper, to taste

Preparation

  1. In mixing bowl, combine tomato, onion and cilantro. Season with cumin, garlic, lime juice, salt and pepper, to taste.

Mexican Stuffed Breakfast Portobello Mushroom

Ingredients

  • 2 large Portobello mushroom caps
  • 1 teaspoon olive oil
  • 10 ounces (about 3 links) sweet Italian turkey sausage, removed from casing
  • 1 cup chopped baby spinach
  • 1/2 cup salsa (jarred or Quick Tomato Salsa recipe)
  • 2 eggs
  • 1/2 avocado, peeled and sliced thinly
  • 1/2 cup shredded cheddar cheese
  • 1 tablespoon finely chopped cilantro

Preparation

  1. Heat oven to 400°F.
  2. Place mushrooms, smooth side up, on baking sheet lined with parchment paper. Bake 10 minutes. Remove from oven and place mushroom caps smooth side up on platter lined with paper towels to drain some of the water.
  3. In medium frying pan, heat oil over medium heat. Brown sausage and break into small pieces with back of wooden spoon while cooking. Stir in spinach and salsa. Transfer mixture to mixing bowl to cool slightly.
  4. Carefully separate egg yolks then place whites in one bowl and yolks in 2 separate small bowls. Beat egg whites with fork.
  5. On baking sheet lined with parchment paper, place mushrooms smooth side down. Place half of avocado slices under mushrooms.
  6. Add egg whites and cheddar cheese to sausage mixture and combine well. Divide mixture in half and stuff into Portobello caps on top of avocado.
  7. For each mushroom, make well in center of sausage mixture large enough for egg yolk.
  8. Bake 10 minutes and carefully pour yolk into each well. Bake until yolks are set, about 5 minutes.
  9. Sprinkle with cilantro before serving.

Waldorf Chicken Salad in Lettuce Cups

Ingredients

  • 1/4 cup Greek yogurt
  • 1/2 cup mayonnaise
  • 1 teaspoon rice wine vinegar
  • 1/2 teaspoon dry mustard
  • 1 teaspoon dried thyme
  • pinch of salt
  • freshly ground black pepper
  • 2 cups cooked, skinless chicken breast, coarsely chopped
  • 1 rib of celery, diced
  • 1/4 English cucumber, diced
  • 1/4 apple, washed, peeled and diced
  • 1/2 cup toasted, chopped walnuts
  • 4 large Boston lettuce leaves, rinsed and patted dry
  • 1 tablespoon Parmesan cheese

Preparation

  1. In medium mixing bowl, whisk together yogurt, mayonnaise, vinegar, mustard, thyme, salt and pepper.
  2. Fold in chicken, celery, cucumber, apple and walnuts.
  3. Place 2 lettuce leaves on each plate and spoon 1/4 of chicken salad into each cup. Sprinkle with Parmesan cheese and serve.

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    10/01/2017
    09:00AM — 01:00PM

    Join us on historic Boubon Street every Sunday for a unique brunch buffet! Enjoy all your favorit...


  • Fabyan Villa Museum & Japanese Garden open

    10/01/2017
    01:00PM — 04:30PM

    The Fabyan Villa Museum and Japanese Garden will return to a public hours schedule starting on Su...


  • Harvest of the Acorn Moon Festival

    10/01/2017
    01:00PM — 04:00PM

    Celebrate autumn’s arrival with the Forest Preserve District! Join us for pumpkin painting, games...


  • Million Dollar Quartet

    10/01/2017
    01:30PM

    Paramount Theatre's rollicking 2017-18 Broadway Series opener is Million Dollar Quartet, the wild...


  • This field class will begin with an introduction to basic plant morphology needed for tree identi...


  • Sculpture on the Prairie

    10/02/2017
    10:00AM — 05:00PM

    Fine Line Creative Arts Center is proud to annouce it's first Sculpture on the Prarie exhibit. E...


  • St. Therese Feast Day Mass

    10/02/2017
    11:30AM — 01:00PM

    Come celebrate the 120th anniversary of St. Therese of Lisieux's entrance into heaven! Feast ...


  • St. Therese Feast Day Mass

    10/02/2017
    07:00PM — 08:30PM

    Come celebrate the 120th anniversary of St. Therese of Lisieux's entrance into heaven! Feast ...


  • Tri-Cities Exchange Club Breakfast

    10/03/2017
    07:00AM — 08:00AM

    Every Tuesday morning, 7-8am, men and women meet for breakfast at Colonial Cafe on Randall Road, ...


  • Sculpture on the Prairie

    10/03/2017
    10:00AM — 05:00PM

    Fine Line Creative Arts Center is proud to annouce it's first Sculpture on the Prarie exhibit. E...


  • Wednesday Walking Club

    10/04/2017
    08:00AM — 09:00AM

    Wednesdays, April 5–October 25, 8–9 AM Free drop-in program for all ages Get fit the old-fashio...


  • Wednesday Walking Club

    10/04/2017
    08:00AM — 09:00AM

    Wednesdays, April 5–October 25, 8–9 AM Free drop-in program for all ages Get fit the old-fashio...


  • Sculpture on the Prairie

    10/04/2017
    10:00AM — 05:00PM

    Fine Line Creative Arts Center is proud to annouce it's first Sculpture on the Prarie exhibit. E...


  • Learn from the Experts: Fall Tree Identification

    10/04/2017
    10:00AM — 12:00PM

    This field class will begin with an introduction to basic plant morphology needed for tree identi...


  • Fabyan Villa Museum & Japanese Garden open

    10/04/2017
    01:00PM — 04:30PM

    The Fabyan Villa Museum and Japanese Garden will return to a public hours schedule starting on Su...


  • Million Dollar Quartet

    10/04/2017
    01:30PM

    Paramount Theatre's rollicking 2017-18 Broadway Series opener is Million Dollar Quartet, the wild...


  • NUHS Massage Therapy Info Session

    10/04/2017
    06:00PM — 08:00PM

    Are you wondering whether a career in massage therapy is right for you? Explore our Massage Thera...


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • Nature Tykes (for 3 year olds)

    10/05/2017
    09:30AM — 10:30AM

    In this program, for 3-year olds and their parents, grandparents or guardians, we’ll explore the ...


  • Sculpture on the Prairie

    10/05/2017
    10:00AM — 05:00PM

    Fine Line Creative Arts Center is proud to annouce it's first Sculpture on the Prarie exhibit. E...


  • Senior Stroll

    10/05/2017
    10:00AM — 12:00PM

    Seniors are invited to join District naturalists each month on a leisurely stroll through a Kane ...


  • Fabyan Villa Museum & Japanese Garden open

    10/05/2017
    01:00PM — 04:30PM

    The Fabyan Villa Museum and Japanese Garden will return to a public hours schedule starting on Su...


  • Little Naturalists

    10/05/2017
    01:00PM — 02:00PM

    In this hour-long program for 4-5-year olds, children will discover the wonders of nature through...


  • The Holmstad Helping Hearts

    10/05/2017
    01:30PM — 02:30PM

    Findings from an Alzheimer's Association survey released in June 2017 show that while people over...


  • Million Dollar Quartet

    10/05/2017
    01:30PM

    Paramount Theatre's rollicking 2017-18 Broadway Series opener is Million Dollar Quartet, the wild...


  • A cooperative program between the Town and Country Library and the Kane County Genealogical Society.


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • Comedy at Zanies

    10/05/2017
    08:00PM

    See nationally known comics along with some of the country’s hottest new talents for a night full...


  • Breakfast for a Cause

    10/06/2017
    07:30AM — 09:00AM

    Please join us for breakfast, fellowship and our program: Moving Up From Poverty: Three Steps Fo...


  • Moms Connect

    10/06/2017
    09:00AM — 10:15AM

    St. John Lutheran Church at 7214 South Cass Avenue in Darien, IL will sponsor a new Bible-based s...


  • Sculpture on the Prairie

    10/06/2017
    10:00AM — 05:00PM

    Fine Line Creative Arts Center is proud to annouce it's first Sculpture on the Prarie exhibit. E...


  • Story Time at Creek Bend Nature Center

    10/06/2017
    10:30AM — 11:00AM

    Treat your child to Story Times at Creek Bend Nature Center. This popular program series is for c...


  • Million Dollar Quartet

    10/06/2017
    01:30PM

    Paramount Theatre's rollicking 2017-18 Broadway Series opener is Million Dollar Quartet, the wild...


  • FREE Monthly Family Story Time

    10/06/2017
    05:30PM — 06:30AM

    Join us for this month's free Story Time featuring a spring theme. Spots are filling up quickly. ...


  • Dr. Evil and the Basket of Kittens

    10/06/2017
    07:00PM — 09:00PM

    This darkly funny farce pits the eternal battle of pure evil against innocent fuzzy goodness. Dr....


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • I Love A Piano

    10/06/2017
    07:30PM — 09:30PM

    ESO favorites Rich Ridenour, piano and Brandon Ridenour, trumpet, will bring the house down with ...


  • Comedy at Zanies

    10/06/2017
    08:00PM

    See nationally known comics along with some of the country’s hottest new talents for a night full...


  • Live Entertainment: DJ

    10/06/2017
    09:00PM — 11:55PM

    Join us on historic Bourbon Street in Jambalaya at Pheasant Run Resort every Friday for live ente...


  • Women's Fellowship Breakfast

    10/07/2017
    09:00AM — 11:00AM

    St. John Lutheran Church at 7214 South Cass Avenue in Darien, IL will host a Women’s Fellowship B...


  • Sculpture on the Prairie

    10/07/2017
    10:00AM — 05:00PM

    Fine Line Creative Arts Center is proud to annouce it's first Sculpture on the Prarie exhibit. E...


  • Million Dollar Quartet

    10/07/2017
    01:30PM

    Paramount Theatre's rollicking 2017-18 Broadway Series opener is Million Dollar Quartet, the wild...


  • Dr. Evil and the Basket of Kittens

    10/07/2017
    03:00PM — 05:00PM

    This darkly funny farce pits the eternal battle of pure evil against innocent fuzzy goodness. Dr....


  • Dr. Evil and the Basket of Kittens

    10/07/2017
    07:00PM — 09:00PM

    This darkly funny farce pits the eternal battle of pure evil against innocent fuzzy goodness. Dr....


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • Comedy at Zanies

    10/07/2017
    07:30PM

    See nationally known comics along with some of the country’s hottest new talents for a night full...


  • I Love A Piano

    10/07/2017
    07:30PM — 09:30PM

    ESO favorites Rich Ridenour, piano and Brandon Ridenour, trumpet, will bring the house down with ...


  • Live Music

    10/07/2017
    09:00PM — 11:55PM

    Join us on historic Bourbon Street in Jambalaya at Pheasant Run Resort for live bands every Satur...


  • Comedy at Zanies

    10/07/2017
    09:45PM

    See nationally known comics along with some of the country’s hottest new talents for a night full...


  • Bourbon Street Brunch

    10/08/2017
    09:00AM — 01:00PM

    Join us on historic Boubon Street every Sunday for a unique brunch buffet! Enjoy all your favorit...


  • Fabyan Villa Museum & Japanese Garden open

    10/08/2017
    01:00PM — 04:30PM

    The Fabyan Villa Museum and Japanese Garden will return to a public hours schedule starting on Su...


  • Million Dollar Quartet

    10/08/2017
    01:30PM

    Paramount Theatre's rollicking 2017-18 Broadway Series opener is Million Dollar Quartet, the wild...


  • I Love A Piano

    10/08/2017
    02:30PM — 04:30PM

    ESO favorites Rich Ridenour, piano and Brandon Ridenour, trumpet, will bring the house down with ...


  • Dr. Evil and the Basket of Kittens

    10/08/2017
    03:00PM — 05:00PM

    This darkly funny farce pits the eternal battle of pure evil against innocent fuzzy goodness. Dr....


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • Sculpture on the Prairie

    10/09/2017
    10:00AM — 05:00PM

    Fine Line Creative Arts Center is proud to annouce it's first Sculpture on the Prarie exhibit. E...


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • Tri-Cities Exchange Club Breakfast

    10/10/2017
    07:00AM — 08:00AM

    Every Tuesday morning, 7-8am, men and women meet for breakfast at Colonial Cafe on Randall Road, ...


  • Sculpture on the Prairie

    10/10/2017
    10:00AM — 05:00PM

    Fine Line Creative Arts Center is proud to annouce it's first Sculpture on the Prarie exhibit. E...


  • Family Talk

    10/10/2017
    07:00PM — 09:30PM

    Finding an ancestor's town of origin can be exciting. Once this piece of information is found, on...


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


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