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Take on 2021 with a sustainable, low-carb eating plan

By • December 30, 2020

  • 3 mins to read

Take on 2021 with a sustainable, low-carb eating plan
Vegetarian Ramen Zoodle Bowls fit within a low-carb lifestyle of healthier choices in the kitchen. Photo by: familyfeatures.com

A new year brings with it new opportunities to better yourself in all kinds of ways, including your health. Start by evaluating your at-home menu to make sure it aligns with your nutritional goals.

These recipes for Vegetarian Ramen Zoodle Bowls and Broccolini and Bacon Egg Bites from Atkins offer better-for-you options that fit within a low-carb lifestyle that can help you eat right and make smarter choices in your kitchen. Each option offers a balanced approach to eating comprised of high-fiber carbohydrates, optimal protein and healthy fats. Plus, they’re easily personalized, allowing each recipe to help you meet your goals regardless of what eating plan you’re following and whether you’re looking to achieve weight loss, maintain your weight or achieve optimal health.

VEGETARIAN RAMEN ZOODLE BOWLS

Total time: 30 minutes

Servings: 4

4 large eggs

Ice water

2 cups fresh water

1 quart vegetable broth

5 ounces (3 cups) broccoli florets, cut into bite-size pieces

10 ounces (4 cups) spiralized zucchini

5 ounces (5 packed cups) baby spinach

1 tablespoon, plus 2 teaspoons, white miso paste

1/4 teaspoon kosher salt, plus additional, to taste, divided

1 tablespoon toasted sesame oil, plus additional for garnish, to taste

2 cups mung bean sprouts, for garnish

Chili garlic sauce, for garnish

1 cup shredded raw carrot, for garnish

4 tablespoons crushed peanuts, for garnish

  • In large saucepan of gently boiling water, cook eggs 7 minutes then transfer to bowl of ice water.
  • Drain cooking water from saucepan then add broth and fresh water. Bring to simmer over medium-high heat. Add broccoli and cook 3 minutes then add zucchini and spinach. Continue cooking until spinach is wilted and zucchini is crisp-tender, 2-3 minutes. Remove from heat.
  • Ladle about 1/2 cup broth from saucepan into small bowl. Add miso paste and 1/4 teaspoon salt; whisk to combine. Return mixture to soup, add sesame oil and stir to combine. Add additional salt, to taste. Cover to keep warm.
  • Remove eggs from ice bath; peel then cut in half lengthwise. Ladle 2 cups soup into four serving bowls. Top each portion with one egg and 1/2 cup sprouts. Drizzle with chili garlic sauce and additional sesame oil, to taste. Top each serving with 1/4 cup shredded carrot and 1 tablespoon crushed peanuts.

    Nutritional information per serving: 10 grams net carbs; 17 grams total carbs; 7 grams fiber; 16 grams protein; 13 grams fat; 253 calories.

    (Source: Recipe courtesy of “The Atkins 100 Eating Solution”)

    BROCCOLINI AND BACON EGG BITES

    Total time: 45 minutes

    Servings: 4

    Nonstick cooking spray

    5 slices (4 ounces) no-sugar-added bacon

    5 large eggs

    3 ounces cream cheese

    2 tablespoons feta cheese

    1 tablespoon hot sauce

    1/2 teaspoon kosher salt, plus additional, to taste, divided

    4 1/2 ounces broccolini (5-7 stalks), stalks and florets thinly sliced

    1 tablespoon water

    1 1/2 cups baby arugula

    1 tablespoon lemon juice

    1 tablespoon extra-virgin olive oil

    Freshly ground black pepper, to taste

    1 cup fresh blueberries

  • Preheat oven to 350 F. Lightly coat eight silicone egg-bite mold cups or eight cups of standard nonstick muffin tin with nonstick cooking spray and set in large baking pan.
  • In large nonstick skillet, cook bacon over medium heat until golden, about 5 minutes per side. Transfer to paper towel-lined plate to drain. Chop bacon into small pieces.
  • In blender, puree eggs, cream cheese, feta cheese, hot sauce and 1/4 teaspoon salt until smooth.
  • Pour off all but 1 tablespoon fat from skillet. Add broccolini, water and 1/4 teaspoon salt. Cook over medium-high heat, stirring frequently, until broccolini is tender, 3-5 minutes. Remove from heat.
  • Fill each egg cup with 1 teaspoon bacon and 1 tablespoon broccolini. Top with egg mixture, filling cups to about 1/8 inch from top. Add just enough boiled water to baking pan to come halfway up sides of molds.

    (Source: Recipe courtesy of “The Atkins 100 Eating Solution”)

    The Dispatch Editorial Board is made up of publisher Peter Imes, columnist Slim Smith, managing editor Zack Plair and senior newsroom staff.

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