Refreshing recipes for a healthier Spring

Add healthy avocado for fresh, creamy flavor

Family Features | 4/23/2018, 5:41 p.m.
For many, spring is an opportunity to hit refresh on many aspects of life,
Thai Peanut Buddha Bowl (left), Egg-Filled Avocado with Prosciutto (top right) and Avocado Kale Berry Smoothie Bowl (bottom right). Family Features

Family Features

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 favorite snacks and dishes, consider making simple changes that can go a long way so you can enjoy the flavors of the season without sacrificing taste or eating less.

For example, Atkins offers a long-term, healthy lifestyle featuring a balanced approach of high-fiber carbohydrates, optimal protein and healthy fats, while focusing on reducing levels of refined carbohydrates, added sugars and “hidden sugars,” which are the carbohydrates that convert to sugar in the body – you can’t see them but your body does.

Fresh flavors abound during spring, and you can enjoy nature’s bounty while avoiding hidden sugars by selecting high-fiber, low-glycemic fruits and vegetables. For example, a single avocado contains 10 grams of dietary fiber 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.

Learn more about the benefits of a balanced, flexible, low-carb approach to eating at http://wwwatkins.com.

Thai Peanut Buddha Bowl

Recipe courtesy of Atkins: Eat Right, Not Less

Active time: 15 minutes

Total time: 30 minutes

Servings: 4

Olive oil spray

2 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 center 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.

Avocado Kale Berry

Smoothie Bowl

Recipe courtesy of

Atkins: Eat Right, Not Less

Active time: 10 minutes

Total time: 10 minutes

Servings: 2

1/3 cup plain protein powder

1 cup plain full-fat Greek yogurt

1/4 cup water

1/2 ripe Hass avocado