Lynbrook | New Hyde Park | NY

Exercise

Recipe of the Week: Monster Cookie Protein Balls

Ready for back to school? This healthy, fun snack is perfect to pack in your lunch box and give yourself a little energy boost!

Prep Time: 25 minutes

Servings: 20 protein balls

INGREDIENTS:

  • 1 ½ cups old-fashioned rolled oats
  • 3 tablespoons ground flaxseed
  • 1 tablespoon chia seeds
  • Pinch of sea salt
  • ¼ cup vanilla whey protein powder 
  • ¾ cup natural creamy peanut butter
  • ¼ cup honey
  • 1 teaspoon vanilla extract
  • ¼ cup candy-coated chocolate pieces 
  • ¼ cup mini chocolate chips
  • 1–2 tablespoons water, if needed

INSTRUCTIONS:

  1. To the bowl of a food processor or blender, add the oats, ground flaxseed, chia seeds and salt. Pulse 10-15 times until some of the oats are broken into very small pieces while some may remain relatively intact. 
  2. To a medium bowl add the oats mixture, whey protein powder, peanut butter*, honey and vanilla. Stir with a wooden spoon or mix with clean hands until well combined. If the dough does not stick together, add ½ tablespoon of water at a time and stir until the dough sticks together easily when formed into a ball.
  3. Stir in the candy-coated chocolate pieces and chocolate chips. Roll the dough into 20 balls using about 2 tablespoons of dough per bite (about 25-28 g in dough weight per ball). If the dough sticks to your hands, simply dampen your hands slightly with water to prevent sticking.
  4. Store balls in a covered container in the fridge for up to 2 weeks, or in the freezer for up to 2 months.

NUTRITION INFORMATION:

Serving Size: 1 protein ball

Calories: 142

Fat: 7 g, Sodium: 15 mg, Carbohydrate: 16 g, (Fiber: 3 g, Sugar: 7 g), Protein: 5 g

Original recipe from the Real Food RDs can be found here!

Recipe of the Week: Korean Style Beef Bowls

Prep Time: 10 mins, Cook Time: 10 mins, Total Time: 20 mins, Servings: 4

Ingredients:

For the Ground Beef:

  • 1 lb 93/7 ground beef
  • 1 bunch green onions, chopped and divided
  • 1/4 cup low sodium soy sauce
  • 3 tbsp light or dark brown sugar
  • 1 tbsp fresh grated ginger
  • 3 cloves garlic, minced
  • 1/2 tbsp olive oil
  • 2 tsp red pepper powder/Gochugaru 
  • 1 tsp sesame oil
  • 1/2 tsp red pepper flakes
  • 1/4 tsp black pepper

Other Ingredients

  • 4 cups broccoli florets
  • 1 pouch Ben’s Original Ready Rice Long Grain White
  • 1 medium carrot, peeled into ribbons

Instructions:

  1. Prepare the beef. Whisk soy sauce, brown sugar, sesame oil, ginger, garlic, red pepper powder, and red pepper flakes together in a small bowl until well combined. Set aside.
  2. Heat olive oil over medium-high heat in a large skillet until hot and shimmering. Add ground beef in chunks and cook, breaking apart with a spatula into small pieces until cooked through and no red remains.
  3. Add sauce and 1/2 of the green onions. Stir to coat the ground beef and simmer for another 1-2 minutes to let the sauce thicken slightly. Remove from heat and serve.
  4. Prepare the sides and assemble. Place broccoli florets in a microwave safe dish and cover with a very damp paper towel. Microwave on high for 2 to 2 1/2 minutes or until broccoli is bright green and fork tender. Set aside.
  5. Prepare rice according to package instructions. Add to bottom of serving dish. Top with broccoli and beef. Add carrot ribbons and top with remaining green onions and any desired sauces, like chipotle mayonnaise.

Nutrition Facts:

Calories 392, Fat 13g, Carbohydrates 41g, Protein 30g

Original recipe from Peanut Butter & Fitness can be found here!

Recipe of the Week: Summer Buddha Bowls

Prep Time: 40 mins

Cook Time: 10 mins

Total Time: 50 mins

Servings: 6 servings

Ingredients

  • 1 tbsp olive oil
  • 2 cobs of corn
  • 2 cups cooked multi-colored quinoa
  • 2 cups arugula
  • 1 cup cherry tomatoes, sliced in half
  • 1 zucchini, sliced
  • 1 avocado, sliced
  • 1 cup sunflower sprouts

Dressing/Tofu marinade

  • 1 package extra-firm tofu, pressed
  • 1 tbsp olive oil
  • 1/2 cup apple cider vinegar
  • 3/4 cup soy sauce or tamari
  • 1/4 cup water
  • 2 cloves garlic minced

Turmeric Chickpeas

  • 1 can chickpeas, rinsed and drained
  • 1 tbsp olive oil
  • 1 tbsp lemon juice
  • 2 tsp dried turmeric
  • 1/2 tsp garlic powder
  • 1/2 tsp paprika
  • 1/2 tsp salt

Instructions

  1. Remove tofu from package and squeeze out excess liquid with a clean towel. Chop into 1-inch cubes. Mix together marinade ingredients and add tofu cubes, submerging in liquid and marinating for at least 20 minutes. Meanwhile, cook quinoa according to package directions and preheat BBQ to high heat.
  2. Slather cobs of corn with a bit of olive oil and season with salt and pepper. Cook on grill for 8-10 minutes until charred a bit on the outsides. Remove from grill and let cool.
  3. Mix together ingredients under the turmeric chickpeas heading. Let sit 5 minutes while you prepare the rest of the veggies.
  4. Divide quinoa among bowls, followed by the rest of the veggies. Slice corn off cobs and add to bowls. Remove tofu cubes from marinade and add to bowls along with chickpeas, reserving tofu marinade as dressing for each bowl. Use as much dressing as you’d like for each bowl (you don’t need much) and serve!

Nutrition

Calories: 533kcal, Carbohydrates: 70g, Protein: 24g, Fat: 21g 

Original recipe from The Girl on Bloor can be found here!

Recipe of the Week: Crockpot Chicken Tacos

Prep Time: 20 mins

Cook Time: 6 hours

Servings: 4 servings

Ingredients

  • 12 corn tortillas
For the chicken
  • 1 lb chicken breasts
  • 1 cup chicken broth
  • 1 medium-sized yellow onion, diced
  • 4 cloves minced garlic
  • 2 tbsp chili powder
  • 1 tsp cumin
  • 1 tsp paprika
  • 1/2 tsp salt
  • 1/3 cup Finely chopped chipotle peppers in adobo sauce
Toppings
  • 1 (8oz) container store-bought salsa or pico de gallo
  • 1/2 cup finely chopped cilantro
Pineapple salsa
  • 1 cup frozen or fresh pineapple diced, change it up with peaches or mango
  • 1 tbsp lime juice
  • 1/3 cup red onion finely diced
  • 2 tbsp chopped cilantro
  • 1/2 tsp salt

Instructions

  • Add chicken, broth, onion, garlic, chili powder, cumin, paprika, salt and chipotle peppers to slow cooker. Cook on high for 3 hours or low for 6 hours.
  • When chicken is ready, shred right in the crockpot with a fork and knife.
  • Serve chicken on corn tortillas and top with pineapple salsa, pico de gallo and cilantro. Enjoy!

Nutrition

Calories: 386kcal, Carbohydrates: 56g, Protein: 30g, Fat: 6g

Original recipe from The Girl on Bloor can be found here!

Recipe of the Week: Cheesy Buffalo Brussels

Ingredients:

  • 1 1/2 pounds Brussels sprouts, trimmed and cut in half
  • 1 1/2 tablespoons coconut oil, melted
  • 1 1/2 tablespoons hot sauce
  • 1 tablespoon nutritional yeast
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon paprika
  • 1/4 teaspoon cayenne pepper
  • Salt and pepper, to taste

Directions:

  1. Preheat oven to 375ºF. Line two baking sheets with parchment paper.
  2. In a small bowl, combine the coconut oil, hot sauce, nutritional yeast, garlic powder, paprika, cayenne, salt and pepper. Add Brussels sprouts to a medium bowl and cover with hot sauce mixture. Toss to combine.
  3. Spread Brussels sprouts evenly on the baking sheets and roast for 30–35 minutes, flipping once halfway through.

Serves: 4 | Serving Size: About 1/2 cup

Nutrition (per serving): Calories: 125

Total Fat: 6g; Sodium: 114mg; Carbohydrate: 16g; Dietary Fiber: 7g; Sugar: 4g; Protein: 7g

Original recipe from My Fitness Pal can be found here!

Recipe of the Week: Broccoli Quinoa Tabbouleh

Ingredients

  • 1/2 cup quinoa
  • 2 cups chopped broccoli
  • 1/2 cup fresh parsley, chopped
  • 1 14-ounce can no-salt chickpeas, drained
  • 1 medium cucumber, seeded and chopped
  • 1 medium tomato, chopped
  • 1 green onion, chopped
  • 1 tablespoon olive oil
  • 2 tablespoons fresh lemon juice

Directions

  1. In a small pot, place 3/4 cup water and bring to a boil. Add the quinoa, return to a boil, then cover tightly and reduce heat to low for 15 minutes.
  2. While the quinoa cooks, place the broccoli florets in the food processor and pulse to mince to the size of rice. (Chop by hand if you do not have a food processor.)
  3. When the quinoa is done, quickly stir in the broccoli and let stand for 1 minute. Transfer to a large bowl to cool. When it’s reached room temperature, add the parsley, chickpeas, cucumber, tomato and green onion; toss to mix.
  4. Drizzle the olive oil and lemon over the bowl and toss to coat. Serve or refrigerate for up to 3 days.

Serves: 6 | Serving Size: 1 cup

Nutrition (per serving): Calories: 195; Total Fat: 5g; Protein: 9g

Original recipe from My Fitness Pal can be found here!

Recipe of the Week: Buffalo Zucchini Chicken Burgers

Prep Time 15 minutes

Cook Time 6 minutes

Total Time 21 minutes

Servings 4

Ingredients

  • 1 pound 93% lean ground chicken (don’t use 99%, it will be too dry)
  • 1/2 cup shredded zucchini, squeezed of excess moisture with a paper towel
  • 2 tablespoons buffalo sauce
  • 1/4 cup finely diced yellow onion
  • ½ teaspoon garlic powder
  • 1/2 teaspoon cumin
  • 1/2 teaspoon salt
  • Freshly ground black pepper
  • 4 slices sharp cheddar cheese
  • For assembly:
  • 4 hamburger buns of choice
  • 4 tablespoons buffalo sauce, for topping
  • 1 large avocado, sliced
  • Butter lettuce
  • Sliced red onion

Instructions

  1. Preheat grill to medium high heat (~400 degrees F). Brush the grates with olive oil to prevent sticking.
  2. Make the burgers by adding the ground chicken/turkey, shredded zucchini, buffalo sauce, onion, garlic, cumin, salt and pepper to a large bowl. Mix with your hands until evenly combined. Divide into 4 equal portions and shape into 1/2 inch patties.
  3. Grill over medium-high heat for 6-8 minutes per side or until burgers are cooked through and a meat thermometer reads 165 degrees F. During the last few minutes of cooking the chicken burgers, add a slice of cheddar cheese on top of each burger patty; cover the grill for about 1 minute while the cheese melts.
  4. Place the onion on the bottom of the bun, then the burgers, top with a little bit of extra buffalo sauce, avocado and lettuce. Serve immediately. Great with sweet potato fries or fresh fruit!

Nutrition Facts

Per Serving (1 burger with whole grain bun + toppings)

Calories: 502

Fat 23.2g

Carbohydrates 41g

Protein 37.2g

Original recipe from Ambitious Kitchen can be found here!

Recipe of the Week: Almond Butter Peach Blueberry Oatmeal Cups

Prep Time 15 minutes

Prep Time 15 minutes

Cook Time 25 minutes

Total Time 40 minutes

Servings 12 servings

Mini Pumpkin Muffins

Ingredients

  • ½ cup creamy almond butter
  • 2 tablespoons melted and cooled coconut oil
  • 2 eggs, room temperature
  • ¼ cup pure maple syrup
  • 3/4 cup unsweetened almond milk
  • 1 teaspoon vanilla
  • 2 cups old fashioned rolled oats
  • 1 teaspoon baking powder
  • 1 teaspoon cinnamon
  • ¼ teaspoon salt
  • Mix-ins:
  • ¾ cup diced peaches (~1 medium peach)
  • ¾ cup fresh blueberries
  • For topping:
  • 12 thin peach slices (from 1 small peach)

Instructions

  1. Preheat the oven to 350 degrees F. Line a 12 cup muffin pan with muffin liners and spray with nonstick cooking spray to prevent oatmeal cups from sticking.
  2. In a medium bowl, mix together the almond butter, coconut oil, eggs, maple syrup, almond milk and vanilla until smooth and well combined.
  3. Next stir in dry ingredients: oats, baking powder, cinnamon and salt; stir well to combine. Fold diced peaches and blueberries into the batter.
  4. Evenly distribute oatmeal batter between muffin liners. Place a peach slice on top of each muffin. Bake for 25-30 minutes. Drizzle with your favorite nut butter before serving, if desired. Serves 12.

Nutrition Facts

Per Serving (1 oatmeal cup)

Calories 171

Fat 9.2g

Carbohydrates 19.5g

Protein 4.9g

Original recipe from Ambitious Kitchen can be found here!