Apple Guacamole

Courtesy of

3 ripe avocados, halved and pitted

½ cup finely chopped Vidalia onion

½ cup snipped fresh cilantro

Juice of 1 lime

Bottled hot pepper sauce, to taste

1 Granny Smith apple, peeled, cored and finely chopped

Kosher salt or table salt, to taste

Assorted dippers (baked fruit crisps, apple chips, and/or tortilla chips)

Scoop avocado flesh into bowl; add onion, cilantro, lime juice and hot pepper sauce. Mash with fork until it reaches the desired consistency. Stir in apple and season with salt to taste. Serve with dippers.

Herbed Spanish Omelet

Reprinted with permission from the American Institute for Cancer Research

Servings: 4

1 pound potatoes, peeled and diced or shredded


2  Tablespoons extra-virgin olive oil

1/2  cup diced red onion

2 cloves garlic, minced

4 large whole eggs, lightly beaten

2 egg whites, lightly beaten

2 Tablespoons finely chopped fresh parsley

2 Tablespoons finely chopped fresh basil

2 Tablespoons finely chopped fresh chives

salt, to taste (optional)

fresh herb sprigs, for garnish (optional)

Place potatoes in large pan and cover with water. Bring to boil and cook, uncovered, for 3 minutes. Remove from heat. Cover and let stand about 10 minutes, or until potatoes are tender. Drain well.

In deep, 10-inch nonstick skillet over medium heat, heat oil. Add onion and garlic. Cook about 8 minutes, stirring occasionally. Add potatoes and cook 5 minutes.

Combine whole eggs and egg whites. Stir in parsley, basil and chives. Season with salt, to taste, if desired. Pour mixture over potatoes in hot skillet. Reduce heat and cook, uncovered, about 10 minutes, or until bottom of omelet is golden.

If desired, brown top under toaster oven. Garnish with fresh herb sprigs, if desired.

Ham and Blueberry Toast

Servings: 4

3/4  cup cream cheese

1 cup blueberries, divided

4 slices sourdough bread

1 cup Smithfield Anytime Favorites Hickory Smoked 8-ounce Boneless Ham
Steak, cooked and cut into cubes

1/4  cup pistachios

1/2  cup microgreens

In food processor, blend cream cheese and 1/2 cup blueberries until smooth. Toast bread until brown. Spread with blueberry cream cheese mixture. Top with ham steak cubes, remaining blueberries, pistachios and microgreens.

Bacon, Peanut Butter and Banana Toast

Servings: 4

4 slices whole-wheat toast

3/4 cup peanut butter

2 medium bananas

1/3 cup shelled pistachios

4 slices Smithfield Cherrywood Bacon, cooked and cut into pieces

Toast bread until brown. Spread with peanut butter. Cut bananas into thin slices and place on top of peanut butter. Sprinkle with pistachios and bacon pieces.

Egg-Filled Avocado with Prosciutto

Recipe courtesy of “Atkins: Eat Right, Not Less”

Active time: 10 minutes

Total time: 15 minutes

Servings: 4

6 ounces watercress or baby spinach

2 Tablespoons balsamic vinegar

8 large eggs

4 ripe Hass avocados, halved lengthwise and pitted

olive oil spray

8 slices (about 4 ounces) prosciutto

Place the watercress or baby spinach in large bowl. Drizzle with balsamic vinegar and toss well. Divide among four small plates.

In large skillet, heat 2 inches water over medium heat until bubbles cover bottom and sides of pan. Crack eggs into small bowl (do not use eggs with broken yolks). When a few bubbles have broken surface of water, gently pour each egg into pan, leaving room between them.

Cook eggs, without stirring, until whites are just set and yolks are still runny, 2-3 minutes. Use rubber spatula to gently release eggs from bottom of pan, if necessary. Using slotted spoon, remove eggs from water and drain on paper towels.

Place poached egg in each avocado half. Coat medium skillet with olive oil spray. Heat skillet over medium heat and add prosciutto. Cook until crispy, about 2 minutes per side. Transfer two avocado-filled egg halves to each plate and serve immediately with two slices prosciutto.

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)

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

For Dressing:

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

1 Tablespoons hot water

Heat oven to 400 degrees Fahrenheit.

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.

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

1 cup kale leaves

2 Tablespoons chopped fresh mint

1/2 cup fresh or frozen berries such as blackberries, strawberries or raspberries

2 Tablespoons almond or walnut halves

2 Tablespoons chia seeds

In blender, blend protein powder, yogurt, water, avocado, kale, mint and stevia until smooth then divide between two bowls. Sprinkle berries, nuts and chia seeds over smoothies. Serve immediately.

Crab Salad

Recipe courtesy of the Seafood Nutrition Partnership Eating Heart Healthy Program

Serves: 4

1 ounce walnuts (about 14 halves)

cayenne pepper, to taste

1 bag (8 ounces) spinach

1 can (6 ounces) crab meat or fresh lump crab

1/2  cup lentils, cooked

1 grapefruit, cut into sections

For Dressing:

1/2 cup plain non-fat yogurt

1 lemon, juiced

2 Tablespoons green onions

2 Tablespoons olive oil

salt, to taste

pepper, to taste

Heat oven to 300 degrees Fahrenheit.

To make dressing: Mix yogurt, lemon juice, green onions and olive oil. Add salt and pepper, to taste.

Toss walnuts with cayenne pepper, to taste, and bake 4-5 minutes. Make sure walnuts do not burn. Remove walnuts from oven and let cool.

Toss spinach with dressing. Toss with crabmeat. Sprinkle lentils on top and add walnuts. Place grapefruit pieces around edge.

Related Posts

Leave a Reply

Your email address will not be published.