Smart Summer Snacks

A busy summer schedule requires plenty of energy, and while relaxation is sure to help, what you eat is your essential source of fuel. Just like filling up your gas tank, food is what makes your body go.

A well- balanced approach to eating is a smart way to ensure your body gets the nutrients it needs to power you through each fun-filled day and keep you operating in top shape. An eating plan that offers a balanced approach with fiber-rich and nutrient-dense carbohydrates and good fats and proteins is ideal, while also being mindful to cut back on refined carbohydrates and added sugars.

Reach for snacks full of seasonal fruits and vegetables like peaches, cucumbers, zucchini and raspberries that will satisfy your appetite and fuel your summer days.


Tropical Raspberry Smoothie


Recipe courtesy of Atkins
Servings: 1


  • 1/2 cup coconut cream

  • 4 ounces firm silken tofu

  • 1/2 cup red raspberries, plus additional (optional)

  • 2 teaspoons sugar substitute (optional)

  • 1/8 teaspoon coconut extract

  • 3 ice cubes

  • whipped cream (optional)


  1. In blender, combine coconut cream, tofu, raspberries, sugar substitute, if desired, and coconut extract; blend until smooth. To remove seeds, strain mixture through sieve then return to blender.

  2. With machine running, add ice cubes, one at a time, and blend until smooth.

  3. Pour into tall glass and garnish with whipped cream and raspberries, if desired.


Peachy Prosciutto Bites


Recipe courtesy of Atkins
Servings: 4 (3 bites per serving)


  • 1/2 cup whole almonds

  • 2 medium peaches (each 2 1/2 inches in diameter)

  • 4 ounces cream cheese

  • 2 teaspoons ground cinnamon

  • sugar substitute (optional)

  • 12 thin slices prosciutto

  • 12 basil leaves (optional)


  1. Heat oven to 350 F.

  2. In single layer, toast almonds 10 minutes. Let cool then coarsely chop. Set aside.

  3. Slice each peach into six wedges and set aside.

  4. In small bowl, combine softened cream cheese with cinnamon and pinch of sugar substitute. Add almonds; blend to combine.

  5. Lay out single slice of prosciutto, place 1 tablespoon cheese mixture on top of peach wedge and top with basil leaf. Place wedge at one end of prosciutto and roll up. Repeat with remaining ingredients.


Smoked Salmon, Cucumber and Cream Cheese Roll-Ups


Recipe courtesy of Atkins
Servings: 4


  • 2 cucumbers (8 1/4 inches long each)

  • 8 tablespoons cream cheese

  • 12 ounces smoked chinook salmon (lox)


  1. Use mandolin or vegetable peeler to cut long, thin strips of cucumber.

  2. Spread cream cheese onto smoked salmon, place strip of cucumber at one edge and roll up with salmon and cream cheese. Pin in place with toothpick.

  3. Repeat with remaining ingredients.


Zucchini Crisps


Recipe courtesy of Atkins
Servings: 4


  • 2 medium zucchinis

  • 2 tablespoons extra- virgin olive oil

  • 1/4 teaspoon salt

  • 1/4 teaspoon black pepper

  • 2 tablespoons Parmesan cheese, grated

  • garlic powder (optional)

  • Italian seasoning (optional)

  • rosemary (optional)

  • dill (optional)


  1. Heat oven to 400 F.

  2. Cut zucchini into 1/4- inch slices. If small, cut diagonally. Brush both sides with olive oil and season with salt, pepper and Parmesan. Season as desired with garlic powder, Italian seasoning, rosemary or dill.

  3. Place in single layer on baking sheet and bake 10 minutes, turning once. Cool on wire rack.

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