The Milwaukee Post

12 • Milwaukee County Post • June 24, 2016 FOOD (Family Features) — Whether hitting the road for a vacation, enjoying the great outdoors and warm weather or simply spend- ing time with family and friends, your summer schedule is likely anything but slow. An on-the-go sum- mer lifestyle requires ener- gy, and portable meals and in-season ingredients are keys to a healthy eating strategy that can power you through the season. You can start by identify- ing foods that will keep you satisfied and energetic — and foods that are low in carbohydrates are a perfect fit. If you are looking for recipes and tips, Atkins is a good place to turn to as it offers a balanced diet, with reduced levels of refined carbohydrates and added sugars, and is rich in pro- tein, fiber, fruits, vegeta- bles and good fats. These recipes show how deliciously simple it can be to enjoy low-carb eating with fresh fruits and veg- etables, such as blackber- ries, cucumber and avoca- do, in flavorful salads and refreshing beverages per- fect for a break in a busy summer day. Find more recipes and tips to help you achieve a healthier lifestyle at Atkins.com. Power up with protein Whether you're headed to the gym or trying to power through a busy summer day, protein bars and drinks provide a steady fuel source. Many high-pro- tein and high-fiber snacks can create sugar spikes and crashes, so it's impor- tant to look for a protein boost that is low in carbs and sugar, such as Atkins Lift protein bars and drinks. Lift contains high-quali- ty ingredients, including whey protein and coconut oil in the bars and whey protein, no sugar and no artificial color or flavors in the drinks. The bars range from 20 to 21 grams of pro- tein and contain five grams of net carbs, while each beverage has 20 grams of protein and two or less grams of net carbs. Blackberry Spinach Salad with Goat Cheese Medallions Prep time: 20 minutes Cook time: 10 minutes Servings: 6 1 large egg 1 ounce soft goat cheese 1/4 cup halved pecans 1/4 medium sliced (1/8-inch thick) red onions 2 tablespoons extra- virgin olive oil 3/4 teaspoon cinna- mon 1 tablespoon xylitol 12 ounces blackber- ries, divided 1 1/3 tablespoons bal- samic vinegar salt black pepper 9 cups baby spinach 30 cherry tomatoes Heat oven to 350 F. In small, shallow bowl, whisk egg. Cut goat cheese into 12 1/2-inch rounds or roll into 12 equal balls and flatten. Dip each round into egg mixture and then roll in pecans, pressing them into cheese, if neces- sary. Place rounds onto sheet pan and bake 10 minutes, or saute in pan over medi- um-high heat, about 5 min- utes per side. Remove from oven or pan and allow to cool slightly. In saute pan over medi- um heat, cook onion in oil with ground cinnamon and granular sugar substitute, about 3 minutes. Add 6 ounces of blackberries and smash each with a fork. Cook 3-4 minutes then add balsamic vinegar and sea- son with salt and black pepper. Cook another 2 minutes, remove from heat and allow to cool. Dressing can be used warm or cooled further. Add lemon juice or water if thinner consisten- cy is desired. Combine spinach, toma- toes and remaining black- berries. Toss with half of the dressing then place goat cheese medallions on top. Serve with remaining dressing on the side. Crab and Avocado Salad Prep time: 20 minutes Servings: 4 3 tablespoons may- onnaise 2 tablespoons fresh lime juice 1 teaspoon cumin 1/2 teaspoon paprika 16 ounces canned crab 2 medium (7 1/2-8 inches) stalks celery, diced salt freshly ground black pep- per 1 avocado, skinned, seeded and cubed 3 cups chopped watercress In large bowl, mix may- onnaise, lime juice, cumin and paprika. Add crab meat and diced celery. Mix well; add salt and freshly ground black pepper, to taste. Gently stir in avocado cubes. Divide watercress on four plates; top with salad. continued on Page 13

• Cover