Atkins Recipe Zesty Taco Salad

This savory salad features a low-carb taco-seasoning mix that is easy to make and can be used in other Mexican recipes. It can be served as a main dish for four or as a side salad for eight.

Ingredients

1 Tbsp. chili powder (no sugars or wheat products added)
1 tsp. ground cumin
1 tsp. ThickenThin -- not starch
1/2 tsp. onion powder
1/2 tsp. garlic powder
1 pound ground beef
3/4 cup water
6 cups torn lettuce, such as iceberg and romaine
4 Tbsp.low-carb green taco sauce (such as LaVictoria)
1 (4-ounce) jicama, peeled and cut into thin strips (1 cup)
1 cup shredded Monterey jack cheese
1/2 cup shredded mild cheddar cheese
4 Tbsp.sour cream
1/2 cup PageLink (Verdemole)-- optional
Low-carb tortilla chips (optional)

Directions

Make the seasoning mix: In a small bowl, combine the chili powder, cumin, ThickenThin, onion powder and garlic powder. Set aside.

In a large skillet, cook the ground beef over medium heat until browned, breaking up with the back of a wooden spoon, about 15 minutes. Drain off fat, if any. Add the water and seasoning mix; Stir to combine. Reduce heat to medium-low, and cook until liquid is almost completely absorbed, 10 to 12 minutes.

In a large bowl, toss lettuces with taco sauce. Divide among four large serving bowls, about 1 1/2 cups each. Top each with 1/4 cup jicama. In a medium bowl, toss the Monterey jack and cheddar cheeses together; divide and sprinkle over the jicama. Divide and spoon the beef mixture (about 1/2 cup per serving) over the cheese. Top each with 1 tablespoon sour cream and 2 tablespoons Verdemole, if using (don't forget to add in the extra carbs!).

Arrange 8 tortilla chips around each bowl, if desired.

Prep time: 0:25:00
Bake/Cook time: 0:30:00

Makes four servings. Nutritional values per serving: 468 caloriea, 32g fat, 35g protein, 7g carbohydrate, 3g fiber and 4g net carbs.

This recipe comes from Atkins Diet

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Chilled Cucumber and Mint Soup Recipe

From South Beach Diet.

Crisp and cool, sliced cucumbers are perfect for snacking, dipping, and creating refreshing salads, soups, and sandwiches. Here's a tasty recipe featuring this versatile veggie

Makes 4 (1-cup) servings

Description
When things heat up in Miami, we turn to this tasty combination of refreshing cucumbers, aromatic mint, and tangy reduced-fat sour cream. It makes a "cool" companion to a lunchtime sandwich or salad. Or try it as a prelude to anything barbecued on a sultry summer night.

Prep time: 25 minutes

Ingredients
3 cucumbers, peeled, seeded, and roughly chopped
1 scallion, sliced
1 garlic clove, chopped
3 tablespoons fresh mint leaves
1/2 cup water
1 (8-ounce) container reduced-fat sour cream
1 tablespoon fresh lemon juice
1/4 teaspoon salt
1/4 teaspoon freshly ground white pepper

Instructions
Purée cucumbers, scallion, garlic, mint, and water in a blender or food processor until smooth. Add sour cream, lemon juice, salt, and pepper; blend to combine. If you are serving the soup immediately, chill quickly by transferring soup to a metal mixing bowl, placing bowl over a larger bowl filled with ice and cold water, and stirring occasionally until chilled, about 10 minutes. Otherwise, chill in refrigerator until cold, about 3 hours.

Recipe from The South Beach Diet. Quick & Easy Cookbook.

Nutritional Information:
100 calories
7 g total fat (4.5 g sat)
8 g carbohydrate
3 g protein
2 g fiber
180 mg sodium

Sweet Berry Phyllo Nests

From South Beach Diet

This recipe is bursting with summery flavors! Best of all, it's both nutritious and delicious! Who says you can't have it all?

6 servings

Description
These super-cute phyllo cups are brimming with nutrient-dense, fiber-rich berries. Tip: You can make phyllo cups a day ahead. Store in an airtight container at room temperature. Fill them with fruit just before serving.

Ingredients
Nonstick cooking spray
4 sheets frozen whole-wheat phyllo dough, thawed
1 Tablespoon granular sugar substitute, divided
Fresh raspberries, blueberries, blackberries, or chopped strawberries
Fat-free nondairy whipped topping

Instructions
1. Preheat oven to 350ºF. Lightly coat a nonstick muffin tin with cooking spray.

2. Place 1 sheet phyllo dough on a clean, dry counter; lightly coat with cooking spray. Sprinkle lightly with sugar substitute. Place another sheet of phyllo on top, coat with cooking spray, and sprinkle with sugar substitute. Repeat with 2 remaining sheets of phyllo. Cut stack into 6 pieces. Gently press each piece into a muffin cup. Bake 8 to 10 minutes, until just golden brown. Let cool.

3. Fill phyllo cups with desired berries and garnish with whipped topping (about 1 teaspoon per cup).

Nutritional Information:
55 calories
1 g total fat (0 g sat)
0 mg cholesterol
11 g carbohydrate
1 g protein
1 g fiber
62 mg sodium

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Spinach and Bean Salad With Shrimp Recipe

Shrimp is a delicious source of lean protein -- perfect for all Phases of the South Beach Diet. Plus, shrimp cooks up quickly - whether you're firing up the grill or heating up a skillet -- making it a great staple for everyday dining. Here's a recipe to try.

4 servings

Description

This satisfying main-course salad is as delicious as it is nutritious. Plus, it's elegant enough for company, yet comes together quickly for a weekday meal. Feel free to make it ahead of time and serve it at room temperature. Just wait until you're ready to serve to dress the greens.

TIP: If jumbo shrimp is unavailable, you can substitute extra-large, but remember to reduce the cooking time.

Ingredients

1 1/2 pounds jumbo shrimp, peeled and deveined
2 teaspoons minced lemon peel (from 1 lemon)
3 tablespoons fresh lemon juice (from 1 lemon), divided
Salt and black pepper
1 small red pepper, thinly sliced
1 medium bunch (1 pound) asparagus, trimmed and thickly sliced diagonally
1/2 medium shallot, minced
3/4 cup canned cannellini or white kidney beans, drained and rinsed
1 tablespoon extra-virgin olive oil
1 tablespoon chopped fresh tarragon leaves

1 bag (6 ounces) baby spinach leaves

Instructions

1. In medium bowl, combine shrimp, peel, 2 tablespoons juice, salt, and black pepper. Marinate in the refrigerator for 1 hour.

2. Coat medium nonstick skillet with cooking spray; set over medium heat. Sauté pepper slices 2 minutes. Add asparagus; cook 2 minutes, stirring. Add shallot; cook 1 minute, stirring. Transfer to bowl; add beans and let cool.

4. In small bowl, whisk oil, remaining 1 tablespoon juice, tarragon, salt, and pepper.

5. In large bowl combine spinach, asparagus mixture, and dressing. 6. Serve shrimp on top of salad.

Nutritional Information:

265 calories
6 g total fat (1 g sat)
194 mg cholesterol
20 g carbohydrate
32 g protein
7 g fiber
437 mg sodium

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Chocolate's Sweet Rewards

Get help losing weight with eDiets

Dark chocolate is usually the "other" chocolate, while the milk variety is its popular cousin. But now it may have become a little more recognized.

Researchers have focused on the potential health benefits of dark chocolate. In fact, candymakers are reporting an increased demand. Chocolate is made from cacao beans, a great source of flavonoids, a beneficial plant compound that's in other great things like green and red fruits and vegetables, red wine and green tea.

"The dark color serves as a marker that it's got more of the flavonoids," says Pete Beyer, associate dietetics and nutrition professor at the University of Kansas.

Scientists are finding that higher blood levels of flavonoids create good cardiovascular effects, the kind that may lower the risk of heart disease and certain cancers.

A report in the American Journal of Clinical Nutrition linked high-flavonoid dark chocolate with improved blood pressure.

One study showed that dark chocolate consumption reduced the "stickiness" of blood, reducing clots and clumps, an aspirin-like effect. Another showed that dark chocolate improved blood vessel function, a nitric oxide-like effect that could benefit cardiovascular health.

Yet another study found that a diet including dark chocolate increased good cholesterol and helped prevent bad cholesterol from oxidizing.

Carl Keen, chocolate researcher and nutrition professor at the University of California-Davis, said that an initial research question about dark chocolate was whether the body actually absorbs its beneficial compounds. The answer was yes.

Now for the bad news. Dark chocolate is only effective if eaten in small quantities. If you set aside 200 to 300 calories for a treat during the day, it's much better to eat some dark chocolate than to down a bag of potato chips or a can of soda, he said.

Experts point out at least two other big caveats: One is the calorie problem. The other has to do with processing, which can greatly reduce the flavonoids in chocolate, including the dark kind.

In some studies that showed benefits, participants were given 100 grams of dark chocolate, which is more than three ounces and 500 calories -- way more than most people should add to their diets. A more reasonable amount, say an ounce and a half, is about 200 calories.

By contrast, a half-cup serving of nutrient-rich broccoli has just 14 calories. Green tea, another great source of flavonoids, has no calories.

Eat chocolate after supper when you are full and less likely to overindulge. Remember it's a treat, something extra, and shouldn't replace nutrient-rich fruits and vegetables.

Enjoy small pieces of chocolate with fruit, which adds nutrients, helps fill you up and satisfies a sweet craving.

Take small bites and let each portion linger in your mouth, savoring and finishing it before going on to the next bite.

Grapes or Red Wine?

Q: Are grapes as good for you as red wine?

A: The phytonutrients in grapes protect our hearts and blood vessels from oxidative damage and atherosclerotic plagues; they also help our arteries stay elastic so that the blood pressure remains under control. These phytonutrients are active in fresh grapes and in wines, especially red wine. However, fresh grapes are very high in carbohydrates while in wine, friendly bacteria work hard to eat the excess sugar up, so dry wine is a low carb product containing only 1.75 carb grams in a wine glass. White grapes are less nutrient-dense than red grapes but still are very good for you. Research show that the beneficial nutrients can not be effectively extracted from grapes to create potent supplements so the broadly advertised grape seed supplements failed competing with real grapes.

European grapes are generally higher in carbohydrates (28.43g in 1 cup) and fiber (1.6g) than the American varieties (respectively 15.78 and 0.98 g) but they are much richer in Vitamin C: 1 cup of grapes contain about 29% of recommended daily volume versus 6% in American grapes.

Tanya Zilberter, PhD

What You Need to Know About Fish and Shellfish

Get the Dish on Fish
From Jillian Michaels

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Over the past few years, there has been a lot of talk about consuming fish and whether the benefits of omega-3 fatty acids outweigh the dangers of the mercury levels that are being detected in various species from waters around the world. Well, the word is, fish is still a good catch!

The FDA and EPA maintain that their 2004 consumer advisory, "What You Need to Know About Mercury in Fish and Shellfish," remains current, and they recommend that that women and young children continue to include fish and shellfish in their regular diets. According to the report, fish and shellfish are an important part of a healthy diet and can contribute to heart health as well as to children's proper growth and development.

It is suggested that adults eat up to 12 ounces (2 average meals) a week of a variety of fish and shellfish that are lower in mercury. Good options include:

• Shrimp
• Canned light tuna
• Salmon
• Pollock
• Catfish

Additionally, albacore tuna, also known as white tuna, contains more mercury than "light" tuna, so it is suggested that you eat only as much as 6 ounces of albacore tuna each week, as opposed to 12 ounces of the fish that are lower in mercury. Children should be served smaller portions of fish in general.

Are there any fish you should steer clear of? Yes, actually. The FDA currently recommends that you do not eat shark, swordfish, king mackerel, or tilefish because they contain dangerously high traces of mercury. You should also be aware of advisories about the safety of fish caught in your local lakes, rivers, and coastal areas. For more information, visit www.fda.gov.

Finally, don't lose sight of the fact that fish is an excellent source of protein and healthful omega-3 fatty acids. When preparing fish, stick to grilling and baking. Avoid frying fish or adding creamy or buttery sauces. If you enjoy going out for Japanese food, sashimi is the healthiest option — you can also order your favorite rolls without rice to avoid unnecessary carbs.

Sources of Omega-3s
In addition to being found in fish, omega-3 fatty acids are found in flaxseed, walnuts, and pumpkin seeds. Like monounsaturated fat, omega-3 fat improves heart health by helping keep cholesterol levels low, but it can also aid in stabilizing an irregular heartbeat and reducing blood pressure. It also acts as a natural blood thinner to reduce the risk of blood clots and strokes. And finally, your brain, which is 60 percent fat, needs omega-3 to function properly. So eat it up, people!