For many, spring is an opportunity to hit refresh on many aspects of life, including what you eat. Rather than instituting a restrictive diet that forces you to cut back on your favourite snacks and dishes, consider making simple changes that can go a long way so you can enjoy the flavours of the season without sacrificing taste or eating less.
Fresh flavours abound during spring, and you can enjoy nature’s bounty while avoiding hidden sugars by selecting high-fibre, low-glycemic fruits and vegetables. For example, a single avocado contains 10 grams of dietary fibre in addition to healthy fat. Consider a menu comprised of recipes like Egg-Filled Avocado with Prosciutto, Avocado Kale Berry Smoothie Bowl and Thai Peanut Buddha Bowl.
Thai Peanut Buddha Bowl
Recipe courtesy of “Atkins: Eat Right, Not Less”
Active time: 15 minutes
Total time: 30 minutes
Olive oil spray
skinless, boneless chicken breasts (12 ounces total)
1/2 cup peanut butter
3 tablespoons coconut milk
1 tablespoon fish sauce
2 teaspoons hot chili sauce
2 garlic cloves, minced
1 tablespoon minced fresh ginger
1 tablespoon sesame oil
3 tablespoons hot water
4 cups baby spinach
1 ripe Hass avocado, thinly sliced
1 medium zucchini, cut into noodle shapes
2 carrots, cut into noodle shapes
2 radishes, thinly sliced
8 sprigs cilantro
Heat oven to 400 F.
Coat small skillet with olive oil spray. Add chicken to skillet and cook 3-4 minutes, turning once or twice to brown chicken. Slide into oven and bake 6- 8 minutes, until chicken is cooked through and no longer pink in centre when sliced with a knife. Set aside to rest 5 minutes then shred.
To make dressing: In large bowl, mix peanut butter, coconut milk, fish sauce, chili sauce, garlic, ginger, sesame oil and hot water. Whisk well until smooth.
Divide spinach and avocado among four bowls. Top with chicken, zucchini, carrots, radishes and cilantro. Drizzle with dressing and serve immediately.
Tip: If you don’t have a spiralizer, you can achieve the same effect by using a vegetable peeler to shave thin ribbons. You can also use a mandoline vegetable slicer then use a knife to cut the strips into thinner noodle-like strips.
Nutritional information per serving: 10.8 g net carbs; 427 calories; 18.1 g total carbs; 7.3 g fiber; 21.8 z protein; 30.7 g fat.
You can learn more about the benefits of a balanced, flexible, low-carb approach to eating at Atkins.com.