Peak Performance Fitness

Lynbrook | New Hyde Park | NY

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Recipe of the Week: Veggie Soup with Lentils & Greens

Our Peak Team are big fans of eating with the seasons. This hearty and rustic soup comes together in about an hour and is loaded with vegetables. Let them simmer in a rich, flavorful broth filled with wilted greens & lentils. Bon Appetit!
Prep : 45 mins
Cook Time: 30 mins
Total Time: 1 hr, 15 mins
Servings: 6 servings

Ingredients

  • 3 tablespoons olive oil
  • 1 small sweet onion, chopped
  • 4 cloves garlic, minced
  • 1 small leek, cleaned and sliced (white and light green parts only)
  • 2 stalks celery, sliced
  • 4 medium carrots, peeled and sliced
  • 1 cup butternut squash, chopped into 1/2-inch cubes
  • 3/4 cup French lentils, rinsed and drained
  • 4 cups 32-ounces no / low-salt vegetable stock or broth
  • 14 ounce can chopped canned tomatoes, low salt
  • 2 tablespoons tomato paste
  • 1 lb baby Bok Choy, greens cut as a chiffonade, white parts added with carrots & other vegetables
  • 1/2 cup fresh parsley, chopped
  • 1 tablespoon fresh thyme, chopped
  • sea salt and fresh ground pepper
  • 1/2 teaspoon smoked paprika
  • 1/4 teaspoon cayenne pepper

Instructions

  1. Drizzle the olive oil in a large soup pot or Dutch oven with a heavy bottom. Heat on medium until hot. Add the chopped onion and garlic and sauté until the onion is softened.
  2. Add the leek, celery, carrots, butternut squash, white portion of the Bok Choy and the lentils. Stir gently to coat all vegetables in the olive oil then add the vegetable stock and chopped tomatoes. Season with salt and pepper. Cover the pot with a lid and gently simmer for about 15 minutes.
  3. Add the tomato paste, chopped greens, parsley and thyme. Heat until the greens are just tender.
  4. Garnish with fresh parsley and black pepper. Serve with a hearty whole grain bread if desired.

Notes

  • The soup is easily adaptable by substituting rutabaga or turnips for the butternut squash.
  • Use seasonal greens such as Swiss Chard, Kale, Cabbage or Spinach in place of the Bok Choy if desired.
  • Be sure to cut vegetables about the same size so they will cook more evenly.

Original recipe from Saving Room for Dessert can be found here!

Recipe of the Week: Greek Yogurt Chicken Salad

A healthy twist on a classic lunch recipe- serve it on toast, over a salad, in a wrap or in a lettuce wrap!
Prep: 20 minutes
Cook: 2 hours
Total: 2 hours 20 minutes

INGREDIENTS

  • 1 lb. cooked, shredded chicken breast
  • 1 large green apple, finely chopped
  • 1/4 cup red onion, finely diced
  • 2 large celery stalks, finely diced
  • 1/3 cup dried cranberries
  • 1/2 cup nonfat Greek yogurt
  • 1 tablespoon lemon juice
  • 1 tablespoon honey
  • 1/2 teaspoon garlic powder
  • 1/8 teaspoon salt
  • pepper, to taste

INSTRUCTIONS

  1. Place shredded chicken, green apple, red onion, celery, and dried cranberries into a large bowl. Mix and set aside.
  2. Create the sauce by mixing together Greek yogurt, lemon juice, honey, garlic powder, salt, and pepper.
  3. Add sauce to the shredded chicken mixture and mix until combined.

Nutrition:

Serves: 4

Calories per Serving: 194

Fat: 2g Carbs: 16g Protein: 28g

Original recipe from Fit Foodie Finds can be found here!

Recipe of the Week: Tuscan White Bean Skillet

PREP TIME: 5 minutes
COOK TIME: 25 minutes
TOTAL TIME: 30 minutes

Ingredients:

  • 2 tablespoons extra virgin olive oil, divided
  • 8 ounces brown mushrooms, sliced
  • 1 1/2 cups diced yellow onion (about 1 large onion)
  • 3 cloves garlic, minced
  • 2/3 cup drained and chopped oil-packed sun dried tomatoes
  • 2 14.5 ounce cans fire-roasted diced tomatoes
  • 2 14.5 ounce cans drained and rinsed Cannelini beans
  • 14.5-ounce can quartered artichoke hearts, rinsed
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 1 teaspoon dried oregano
  • 1/2 teaspoon dried thyme
  • 1 teaspoon sugar
  • Parsley for garnish

Instructions:

  1. Heat one tablespoon of the oil in a 10-inch cast iron skillet set over medium-high heat until shimmering. Working in batches, add the mushrooms to the pan in a single layer. Brown for 1 to 2 minutes per side; transfer to a bowl and repeat with remaining mushrooms.
  2. Add the remaining tablespoon of oil to the pan; add the onions and saute until lightly browned, about 3 minutes. Add the garlic and sun-dried tomatoes and cook until fragrant and softened, another 2 minutes.
  3. Add the diced tomatoes to the pan, along with the beans, artichoke hearts, salt, pepper, oregano, thyme, and sugar. Cover the pan and turn the heat down to medium. Let cook for about 10 minutes, until hot. Return the mushrooms to the pan and cook for another minute or two to warm them up.
  4. Garnish with chopped parsley and serve with plenty of crusty bread.

 

Nutrition Information:

Serves: 4

Calories per Serving: 264

Carbs: 38g, Fats: 12g, Protein: 9g

Original recipe from The Wanderlust Kitchen can be found here!

Recipe of the Week: Chicken Pot Pie Soup

Nothing says fall quite like cozy, chicken pot pie soup. This soup is loaded with veggies like carrots, cauliflower & peas, or add whatever you like! It’s dairy and gluten free, plus paleo and Whole 30 approved.
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 4 servings
Calories: 369 kcal

Ingredients

  • 1 tablespoon olive oil
  • 1 1/2 pounds uncooked boneless skinless chicken breast, diced
  • Freshly ground salt and pepper
  • 1/2 tablespoon olive oil
  • 1 white onion, chopped
  • 2 large carrots, sliced
  • 3 cups diced yukon gold potatoes
  • 3 cups finely chopped cauliflower florets
  • 1 teaspoon dried thyme
  • 2 cups of unsweetened almond milk, cashew milk, skim milk, or 2%
  • 3 cups low sodium chicken broth
  • 1/2 teaspoon salt, plus more to taste
  • Freshly ground black pepper
  • 1 cup frozen peas

Instructions

  1. Place a large Dutch oven or pot over medium high heat. Add in olive oil. Once oil is hot, add in diced chicken breast and generously season with salt and pepper. Cook chicken for 4-6 minutes or until thoroughly cooked and no longer pink. Remove chicken from pot and transfer to a large bowl; set aside for later.

  2. In the same pot, add in 1/2 tablespoon olive oil, chopped onion, sliced carrots, diced gold potatoes, diced cauliflower and thyme. Saute for a few minutes until onion begins to soften, then add in milk, chicken broth and salt and pepper. Allow mixture to simmer uncovered for 10 minutes or until potatoes are fork tender.

  3. Next remove 3 cups of the mixture from the pot and add to a blender. Blend until completely smooth, then transfer puree back to the pot. Stir in cooked chicken and frozen peas. Allow mixture to simmer for 5-10 more minutes to thicken up a bit. Add salt and pepper, to taste.

     

Original recipe from Ambitious Kitchen can be found here!

Recipe of the Week: Fall Pumpkin Chili

Prep Time: 20 mins
Cook Time: 40 mins
Total Time: 1 hour
Yield:8-10

Butternut Squash Chili

Ingredients

  • 2 TB olive oil
  • 1 onion, diced
  • 7 cloves garlic, chopped
  • 1 tsp sugar
  • 1 TB chili powder
  • 1 TB ground cumin
  • 1 tsp pumpkin pie spice
  • 2 tsp oregano
  • 2 tsp ground coriander
  • 1 lb ground turkey
  • 3 TB tomato paste
  • 2 green + 1 orange/yellow bell pepper, seeded and chopped
  • 2 cans (14.5 oz each) fire-roasted tomatoes, with juices
  • 3 cups chicken or turkey broth
  • 2 (14 oz each) cans black beans, rinsed well and drained
  • 1/2 cup pure pumpkin puree
  • kosher salt and freshly ground black pepper
  • shredded cheddar cheese for topping, optional

Instructions

  1. In a large heavy pot or Dutch oven, heat olive oil until hot. Add onion and garlic, stirring until fragrant, about 30 seconds. Add sugar, chili powder, cumin, pumpkin pie spice, oregano, and coriander. Stir to combine, 10 seconds.
  2. Add ground turkey to pot and sprinkle 1 tsp salt over it; cook/stir to break up into small pieces. When turkey is cooked through, add tomato paste and stir 30 seconds.
  3. Add bell peppers, fire-roasted tomatoes with juices, and broth. Scrape bottom of pan while stirring. Bring chili to a simmer; simmer covered for 20 minutes. Add beans and pumpkin puree. Bring chili back to a simmer for 15-20 min or until heated through. Remove from heat. Add additional kosher salt and freshly ground black pepper to taste. Serve warm, with shredded cheddar cheese if desired.

 

Original recipe from Chew Out Loud can be found here!