66 THE QUEENS COURIER • THANKSGIVING • NOVEMBER 15, 2018 FOR BREAKING NEWS VISIT WWW.QNS.COM
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Light bites for healthier holidays
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. Th e 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.
Th is full menu of tasty recipes is part
of the Atkins low-carb lifestyle, a longterm,
healthy eating approach focused
on high-fi ber carbohydrates, optimal
protein and healthy fats. Th e 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, low-carb lifestyle
at Atkins.com.
Milk Chocolate Protein Muffi n
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 fl ake 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 readyto
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