Lynbrook | New Hyde Park | NY

Diet

RECIPE OF THE WEEK: BBQ SHRIMP WITH GARLICKY KALE AND PARMESAN-HERB COUSCOUS

This week enjoy BBQ shrimp with garlicky kale and parmesan-herb couscous. A healthy meal that requires little prep time making this a nutritious meal that anyone can make in a split!

Prep: 20 Mins               Total Time: 20 Min          Servings: 4 Servings 

Calories: 414kcal      Carbohydrates: 36g      Protein: 32g       Fat: 17g

Ingredients/ Equipment:

  • 1 cup low-sodium chicken broth
  • ¼ teaspoon poultry seasoning
  • ? cup whole-wheat couscous
  • ? cup grated Parmesan cheese
  • 1 tablespoon butter
  • 3 tablespoons extra-virgin olive oil, divided
  • 8 cups chopped kale
  • ¼ cup water
  • 1 large clove garlic, smashed
  • ¼ teaspoon crushed red pepper
  • ¼ teaspoon salt
  • 1 pound peeled and deveined raw shrimp (26-30 per pound)
  • ¼ cup barbecue sauce (see Tip)

Instructions:

  • Combine broth and poultry seasoning in a medium saucepan over medium-high heat. Bring to a boil. Stir in couscous. Remove from heat, cover and let stand for 5 minutes. Fluff with a fork, then stir in Parmesan and butter. Cover to keep warm.
  • Meanwhile, heat 1 tablespoon oil in large skillet over medium-high heat. Add kale and cook, stirring, until bright green, 1 to 2 minutes. Add water, cover and cook, stirring occasionally, until the kale is tender, about 3 minutes. Reduce heat to medium-low. Make a well in the center of the kale and add 1 tablespoon oil, garlic and crushed red pepper; cook, undisturbed, for 15 seconds, then stir the garlic oil into the kale and season with salt. Transfer to a bowl and cover to keep warm.
  • Add the remaining 1 tablespoon oil and shrimp to the pan. Cook, stirring, until the shrimp are pink and curled, about 2 minutes. Remove from heat and stir in barbecue sauce. Serve the shrimp with the kale and couscous.

Original recipe can be found at EatingWell here!

RECIPE OF THE WEEK: SHEET PAN SALMON AND ASPARAGUS WITH POTATOES

This week try out this sheet pan salmon and asparagus with potatoes recipe. A excellent way to get your protein and healthy fats in this week!

Prep: 15 Minutes         Cook Time: 25 Minutes     Total Time: 50 Minutes Servings: 4

Calories: 571kcal         Carbohydrates: 54g             Protein: 41g                          Fat: 22g

Ingredients:

  • 4 salmon fillets
  • 1 pound asparagus – ends trimmed
  • 2 pounds baby red or gold potatoes – quartered
  • 3 tablespoons olive oil
  • salt and pepper to taste
  • 2 teaspoons Italian herb blend – see note
  • 1 teaspoon garlic powder
  • 2 tablespoons butter – melted
  • 2 tablespoons honey
  • 1 teaspoon dijon mustard
  • ½ teaspoon Italian herb blend
  • ½ lemon – thinly sliced

Instructions:

  1. Preheat oven to 400 degrees. Toss potatoes with 2 tablespoons olive oil, salt and pepper to taste, garlic powder, and 2 teaspoons Italian herb blend. Arrange on a large sheet pan and bake in preheated oven for 10 minutes. 
  2.  Arrange salmon fillets and asparagus on the sheet pan. Whisk together melted butter, honey, dijon mustard, and 1/2 teaspoon remaining Italian herb blend. Brush onto salmon fillets. 
  3. Drizzle asparagus with remaining 1 tablespoon olive oil, season with salt and pepper to taste and place lemon slices between the asparagus spears. 
  4. Bake for 15 minutes until asparagus and potatoes are fork-tender and salmon is cooked through. Serve immediately.

Original recipe can be found at https://www.lecremedelacrumb.com/sheet-pan-salmon-asparagus-potatoes/

THREE HEALTHY SNACKS!

This week try out these three new healthy snacks! High protein snacks to keep you full and energetic throughout the day!  

Cottage Cheese and Fruit:

Calories: 190-250kcal

Carbs: 10.4g

Protein: 24.2g

Fat: 8.7g

Whole Wheat Crackers + Cheese (Cheddar)

Whole Wheat Cracker: 5 Crackers /Cheese (Cheddar 1oz): /Total:

Calories: 98 kcal /Calories: 115 kcal /Calories: 213 kcal

Carbs: 16g /Carbs: 0.9g /Carbs: 16.9g

Protein: 2.5g /Protein: 6.5g /Protein: 9g

Fat: 3.5g /Fat: 8g /Fat: 12.9g

Low-Sodium Turkey + Cheese Rollup

Low-Sodium Turkey: (4.oz) /Cheese: Swiss (1oz)/ Total:

Calories: 124 kcal /Calories 108 kcal /Calories: 232 kcal

Carbs: 4g /Carbs: 1.5g /Carbs: 5.5g

Protein: 24g /Protein: 8g /Protein: 32g

Fat: 0.9 /Fat: 8g Fat: /8.9g

THREE HEALTHY SNACKS!

Three Healthy Snacks

This week try out these three healthy snacks! A great way to fuel your day in a healthy way!

Apple with Peanut Butter

Nutrition Facts

Apple: (1 Medium Apple)    Peanut Butter: (2 TBSP)      Total:

Calories: 95kcal                        Calories: 188kcal          Calories: 283kcal

Carbs: 25g                                 Carbs: 7g                        Carbs: 32g

Protein: 0.4g                             Protein: 8g                     Protein: 8.4g

Fat: 0.3g                                     Fat: 16g                          Fat: 16.3g

Tuna Pouch 2.5 oz

Nutrition Facts

Tuna Pouch: (2.5oz)

Calories: 70 kcal

Carbs: 4g

Protein: 16g

Fat: 0.5g  

Greek Yogurt with Berries and Honey:

Nutrition Facts:

Calories: 240 kcal

Carbs: 27g

Protein: 15g

Fat: 8g

RECIPE OF THE WEEK: CHOPPED GREEN GODDESS SALAD

Chopped Green Goddess Salad

This week enjoy a chopped green goddess salad! A healthy, fast, and easy way to increase your vegetable intake in a way that is light and refreshing!

Prep: 10 Minutes                                 Total Time: 10 Minutes                                                Servings: 8

(Per Serving) Calories: 134kcal         Carbohydrates: 8g                     Protein: 4g               Fat: 10g

Ingredients:

  • ½ head of green cabbage
  • 3 Persian cucumbers
  • 1 bundle of green onions
  • Tortilla chips for serving

Dressing:

  • 1 cup baby spinach
  • 1 cup fresh basil
  • 2 garlic cloves
  • 1 small shallot
  • Juice of 2 lemons
  • ¼ cup olive oil
  • ¼ cup cashews
  • ? cup grated parmesan cheese
  • 2 tablespoons Rice Vinegar
  • 1 teaspoon salt

Instructions:

  •  Place chopped cabbage, cucumbers, and green onions in a large bowl.
  • Add all the dressing ingredients to a blender or food processor and blend until creamy with a bright green color.
  • Pour the dressing over the prepared vegetables and toss to combine.
  • Enjoy with tortilla chips, if desired.

Storage: Store the salad and dressing in the fridge in an airtight container. Eat within 1-2 days.

Original recipe can be found at feelgoodfoodie here!

RECIPE OF THE WEEK: CUCUMBER CELERY SMOOTHIE

Enjoy this week recipe cucumber celery smoothie. A refreshing and healthy way to start your day and week!

Cucumber Celery Smoothie

Prep: 5 Minutes                             Total Time: 5 Minutes       Servings: 2                             

(Per Serving) Calories: 160kcal    Carbohydrates: 32g           Protein: 5g         Fat: 3g

Ingredients:

  •  1 frozen banana
  • 1 pear *prewashed & chopped
  • 1-2 stalks of celery *prewashed & chopped
  • big handful of baby spinach (or kale), *prewashed
  • ¼ English cucumber *prewashed & chopped
  • juice of ½ a lime (or lemon)
  • 1+ cup plant milk (soy milk, almond milk) or replace with water or coconut water

Instructions:

  1. Place all the ingredients into a high-speed blender, starting with the harder veggies first (pear, frozen banana, celery).
  2. Start with 1 cup plant milk (or water) and gradually add more if you prefer a thinner consistency.
  3. Blend until smooth.
  4. Taste and adjust sweetness by adding more banana or dates.

Original recipe can be found at Wholefood Soulfood Kitchen here!

RECIPE OF THE WEEK: PEANUT BUTTER AND JELLY PROTEIN OATMEAL

Peanut Butter and Jelly Protein Oatmeal

Enjoy a fast high protein delicious meal this week! Only taking 5 mins to make, this meal is great for when you are on the go and need something nutritious to fuel your day!

Prep: 3 Mins                Cook Time: 5 Mins            Total Time: 8 Mins          Serving: 1

Calories: 589kcal        Carbohydrates: 62g          Protein: 22g                     Fat: 30g

Ingredients:

  • 1/3 cup 3-minute steel cut oats
  • 1 Tbsp chia seeds
  • 1/2 tsp cinnamon
  • 1/4 tsp vanilla extract
  • 1 scoop collagen powder or protein powder, optional
  • 1/2 cup unsweetened almond milk or water
  • 1 Tbsp natural creamy peanut butter heaping
  • 1 Tbsp berry jam heaping, or fresh/frozen fruit
  • 2 Tbsp plain Greek yogurt optional
  • 2 Tbsp chopped walnuts optional topping

Instructions:

  1. Combine 3-minute steel-cut oats, chia seeds, collagen/protein powder, cinnamon and vanilla extract in a small bowl.
  2. Add unsweetened almond milk (or water/desired liquid) and stir well until all ingredients are incorporated evenly.
  3. Microwave oats for 2.5 minutes in 45 second intervals, stirring between each (to avoid the bowl overflowing). Add more or less time, depending on how thick/runny you like your oatmeal.
  4. When you have reached the desired consistency, remove from microwave and add toppings: 1 heaping Tbsp of peanut butter, 1 heaping Tbsp of berry jam, 1-2 Tbsp of plain Greek yogurt, and chopped walnuts or pecans (if desired). Serve immediately and enjoy!

Original recipe can be found at Wellness for the win here!

RECIPE OF THE WEEK: SHRIMP TACOS WITH CABBAGE SLAW

Shrimp Tacos With Cabbage Slaw

Enjoy a twist on the traditional taco Tuesday with these flavorful shrimp tacos with a cabbage slaw!

Prep: 10 mins      Cook Time: 15 mins      Marinate: 30 Mins      Total: 55 Mins   Servings: 11 Tacos    Calories: 146kcal    Carbohydrates: 13g    Protein:7g     Fat: 7g

INGREDIENTS

  • 1 pound large or extra large shrimp, I used 31/40, frozen and thawed

Shrimp Marinade

  • 1 tablespoon garlic , minced
  • 1 teaspoon lime juice
  • ½ teaspoon cajun, or 1 teaspoon for spicy
  • 1 teaspoon smoked paprika
  • ½ teaspoon cumin
  • 2 tablespoon butter, melted
  • 1 teaspoon olive oil
  • salt
  • black pepper to taste

Spicy Mayo Sauce

  • ¼ cup mayonnaise, we like vegan mayo
  • 2 teaspoon greek yogurt, plain
  • 1 teaspoon hot sauce, such as Frank’s or Valentina
  • 1 teaspoon onion powder

INSTRUCTIONS

  1. Prep. Rinse and pat dry the shrimp. I used large shrimp with tails and removed them only after cooking (gives more flavor).
  2. Combine all the marinade ingredients in a large bowl. Toss the shrimp until well coated in the seasoning mix. Cover with plastic wrap and let marinate for 30 minutes in the fridge.
  3. Sauce. Prepare the spicy mayonnaise sauce by combining all the ingredients in a bowl. For better flavor, place the sauce in the fridge for 15-30 minutes for flavors to blend.
  4. Cook. Preheat the grill to medium-high heat.
  5. Thread the shrimp on skewers (stainless steel or wood is fine too as we are going to grill them just for a couple minutes). Grill for 2-3 minutes per side. Or use a nonstick pan and cook for 1-2 minutes per side over medium-high heat.
  6. Assemble. Warm up the tortillas using grill, microwave, oven or skillet. I like to place tortillas one by one on a dry skillet and let them get charred nicely. Or wrap the tortillas in foil and place in a preheated oven for 5 minutes.
  7. Remove the shrimp from the grill, discard the tails before serving and drizzle with fresh lime juice.
  8. Assemble the tacos with some cabbage or coleslaw, radish, red onion, cilantro, cheese, 3-4 shrimp per taco, and drizzle spicy mayo on top with a squeeze of fresh lime.

Original recipe can be found at yummybowl here!