WWW.QNS.COM RIDGEWOOD TIMES NOVEMBER 21, 2019 19
For those who are always on the
go leading up to the holidays, the
season can feel more like madness
than merrymaking.
From planning get-togethers to
building out a perfect menu for the
events, there can be diffi culties for
hosts and guests alike to ensure proper
nutrition is still top of mind.
Instead of sacrifi cing taste or eating
less, aim for simple changes that give
you the energy to power through the
busy season.
For example, instead of opting for
a carb-loaded breakfast in the morning,
try a low-carb Milk Chocolate
Protein Muffi n, which takes just a few
minutes of prep and microwave time.
The quick cook time leaves you with
ample opportunities to run errands
or divvy up precious seconds toward
other activities, while the protein can
fuel you for the day ahead.
Almost nothing beats warm soup on
a chilly day, and this Butternut Squash
and Pear Soup provides feel-good
fl avor without weighing you down.
Finally, when snacks are on the mind
- as it tends to happen when constantly
on the go - Coconut Muesli Clusters
are simple to make and won’t undo
the nutritious eff orts you’ve made
throughout the day.
This full menu of tasty recipes is
part of the Atkins low-carb lifestyle,
a long-term, healthy eating approach
focused on high-fi ber carbohydrates,
optimal protein and healthy fats.
The plan also aims to reduce levels of
refi ned carbohydrates, added sugars
and the “hidden sugar eff ect,” - when
carbohydrates convert to sugar when
digested. You don’t see the sugar, but
your body does.
Find more ways to live healthier
during the holidays and learn more
about the benefi ts of a balanced, lowcarb
lifestyle at Atkins.com.
MILK CHOCOLATE PROTEIN
MUFFIN
Recipe courtesy of Atkins
Prep time: 5 minutes
Cook time: 1 minute
Servings: 1
• 2 tablespoons full-fat cream cheese
• 1 egg
• 3 tablespoons Atkins Milk Chocolate
Protein Powder
• 1/4 teaspoon baking powder
• 1/2 teaspoon ground cinnamon
• 1 dash salt
In microwave-safe mug, heat cream
cheese 10-15 seconds to soft en. Add
egg and blend briskly using fork. Add
protein powder, baking powder, cinnamon
and salt; blend until smooth.
Microwave on high 1 minute; muffi n
will puff up then defl ate slightly once
done. Remove from mug and enjoy
warm.
COCONUT MUESLI
CLUSTERS
Recipe courtesy of “Atkins: Eat Right,
Not Less”
Active time: 10 minutes
Total time: 20 minutes
Servings: 8
• Olive oil spray
• 1 cup plain protein powder
• 1/2 cup unsalted sunfl ower or pumpkin
seeds
• 1 cup whole raw pecans
• 1 cup unsweetened whole flake
shredded coconut
• 1/2 cup chia seeds or ground
fl axseeds
• 1 tablespoon stevia
• 2 teaspoons cinnamon
• 1/2 teaspoon ground turmeric
• 1 tablespoon coconut oil
• 1 tablespoon peanut butter
• 1 teaspoon vanilla extract
• 2 large eggs
• 1/4 cup water
Heat oven to 350 F. Line large baking
sheet with parchment paper, coat with
olive oil spray and set aside.
In large bowl, mix together protein
powder, sunfl ower or pumpkin
seeds, pecans, coconut, chia seeds
or fl axseeds, stevia, cinnamon and
turmeric.
In large skillet, combine coconut oil,
peanut butter and vanilla extract; melt
completely then stir in nut mixture.
Turn heat off and add eggs and water,
tossing well.
Transfer to prepared baking sheet
and spread mixture in layer about
1/2-inch thick.
Bake 10-15 minutes until mixture
starts to brown and clumps together
to make clusters. Cool completely on
baking sheet then store in airtight
container, refrigerated, up to 1 week.
AN ON-THE-GO ENERGY
BOOST
As a hectic holiday season unfolds,
it can be diffi cult to maintain energy
while making dishes for get-togethers
and keeping up with the festivities.
To stay fueled and energized
throughout the season, try incorporating
Atkins Plus Protein and Fiber
Shakes.
Sweet and creamy, they make for
ideal snacks, containing 30 grams
of high-quality dairy protein and 7
grams of fi ber.
To help ensure steady blood sugar
levels, the shakes also have a low glycemic
impact and are made with 20
vitamins and minerals.
Available in Creamy Milk Chocolate
and Creamy Vanilla fl avors, the
ready-to-drink shakes provide hunger
satisfaction for those who are on the go
and seeking to maximize production
with a busy schedule.
BUTTERNUT SQUASH AND
PEAR SOUP
Recipe courtesy of Atkins
Prep time: 20 minutes
Cook time: 30 minutes
Servings: 6
• 1 tablespoon unsalted butter
• 1 medium (2 1/2-inch diameter) onion,
chopped
• 2 pounds butternut winter squash,
cubed
• 1 medium pear, sliced, plus additional,
for garnish (optional)
• 1 teaspoon curry powder
• 1/2 teaspoon salt
• 1/4 teaspoon ground white pepper
• 5 cups chicken broth
• 1 teaspoon fresh lemon juice
• 1/2 cup heavy cream
• Nutmeg (optional)
In large pot over medium heat, melt
butter. Add onions and saute until translucent,
about 6 minutes. Add squash, pear,
curry powder, salt and white pepper;
saute 3 minutes.
Increase heat to high and add chicken
broth. Bring to boil then reduce heat to
low; simmer 20-25 minutes, uncovered,
until cubed squash is very tender. Allow
to cool about 10-15 minutes.
In blender or food processor, puree
soup in batches until smooth. Return
pureed soup to pot and add lemon juice
and heavy cream. Stir soup over low
heat until hot. Garnish with additional
sliced pears and sprinkle of nutmeg, if
desired. — Courtesy Family Features
HOLIDAYS
Light bites for healthier holidays
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