Lynbrook | New Hyde Park | NY

Exercise

Recipe of the Week: Pumpkin and Cauliflower Soup

Prep Time: 10 minutes

Cook Time: 45 minutes

Total Time: 55 minutes

Servings: 6

Ingredients

  • 1 medium onion diced
  • 2 sticks celery chopped
  • 1 large carrot chopped
  • 2 tablespoons fresh ginger finely chopped*
  • 3 cloves garlic minced
  • 2 (10 fluid ounce) cans vegetable or chicken broth
  • 1 (27 fluid ounce) can pumpkin purée
  • 1 cup water
  • 1/4 teaspoon dried thyme
  • 1/4 teaspoon ground cumin
  • Salt & pepper to taste
  • 1 head cauliflower, chopped

Instructions

  1. Sauté the onion, celery, and carrot in a large pot on medium heat for 5-7 minutes.
  2. Add the ginger and garlic to the pot, stir, and cook for 2 minutes until fragrant. Add the vegetable broth, pumpkin purée, water, dried thyme, cumin, and salt & pepper to taste. Add the cauliflower.
  3. With the lid slightly ajar, simmer the soup on medium-low heat for about 30 minutes or until the vegetables have softened.
  4. Allow the soup to cool first. Purée the soup in batches using your blender.
  5. The soup will be quite thick. You can add water to thin it out a bit (I added an extra cup). Add salt to taste.

Notes

  • *If you’re very sensitive to spice or don’t like ginger, try halving the amount. I recommend using fresh ginger.

Original recipe from Salt & Lavendar can be found here!

Recipe of the Week: Harvest Quinoa Salad

Prep Time: 15 mins

Cook Time: 30 mins

Total Time: 45 mins

Servings: 6 Servings

Calories: 552kcal

Ingredients

  • 1 cup uncooked quinoa
  • 1 delicata or acorn squash halved, seeded + cut into half circles
  • 2 tablespoons olive oil
  • 2 tablespoons maple syrup
  • 1/2 teaspoon ground cinnamon
  • pinch of ground cayenne to taste
  • kosher salt + pepper
  • 1 1/2 cups baby kale
  • 1 apple cored + thinly sliced
  • arils from 1 pomegranate
  • 1/4 cup toasted pumpkin seeds or roasted pistachios
  • 8 ounces halloumi cheese sliced (omit if vegan)
  • 1 avocado sliced

Turmeric Tahini Dressing

  • 1/4 cup tahini
  • 2 tablespoons lemon juice
  • 1 tablespoon apple cider vinegar
  • 2 tablespoons olive oil
  • 1/2 teaspoon turmeric
  • kosher salt + pepper

Instructions

  1. Cook quinoa according to package directions.
  2. Preheat the oven to 425 degrees F.
  3. On a baking sheet, toss together the squash, olive oil, maple, cinnamon, cayenne and a good pinch of salt + pepper. Place in the oven and roast for 25-30 minutes, tossing twice throughout cooking until the squash is tender and lightly caramelized.
  4. In a large bowl, combine the warm quinoa, roasted squash, kale, apples, pomegranate arils and pumpkin seeds. Gently toss to combine.
  5. Heat a medium skillet over medium heat and add a drizzle of olive oil. Once hot, add the Halloumi slices and cook for 1-2 minutes per side or until lightly golden. Remove and drain on to paper towels.
  6. Top the quinoa with the fried Halloumi and avocado and drizzle with the turmeric tahini dressing. Garnish with a handful of pomegranate arils if desired. Serve warm or at room temperature.
  7. To make the dressing: In a blender combine the tahini, turmeric, lemon juice, apple cider vinegar, turmeric, salt and pepper. Add 2 tablespoons water and blend until smooth, adding water to thin the dressing until it is pourable. Taste and adjust salt + pepper to your liking.

Nutrition

Calories: 552kcal | Carbohydrates: 42g | Protein: 16g | Fat: 32g

Original recipe from Half Baked Harvest can be found here!

Superfood Triple Berry Chia Pudding

PREP TIME: 20 mins

CHIL TIME: 5 hrs

Ingredients:

  • 1 cup unsweetened almond/coconut milk beverage
  • 3/4 cup fresh blueberries (blackberries and raspberries)
  • 2 tbsp chia seeds
  • 5-6 drops liquid stevia (or sugar/honey to taste)

Instructions:

  1. Combine the almond-coconut milk together with the chia seeds and fruit in a glass jar with a lid.
  2. Cover and shake well, set aside for 15 minutes.
  3. Give it another good shake then refrigerate overnight or at least 5-6 hours.
  4. Divide into 2 bowls or glass serving dishes and serve.
  5. Enjoy!

Nutrition:

Calories: 110kcal, Carbohydrates: 12g, Protein: 4g, Fat: 5g

Original recipe from Skinny Taste can be found here!

Recipe of the Week: California Burger Wraps

TOTAL TIME: 30 min

YIELD: 4 servings

It’s super quick to throw these wraps together for a healthy lunch. Serve with a side salad or homemade sweet potato fries to create a balanced meal!

Ingredients:

  • 1 pound lean ground beef (90% lean)
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 8 Bibb lettuce leaves
  • 1/3 cup crumbled feta cheese
  • 2 tablespoons Miracle Whip Light
  • 1/2 medium ripe avocado, peeled and cut into 8 slices
  • 1/4 cup chopped red onion
  • Chopped cherry tomatoes

Directions:

  1. In a large bowl, combine beef, salt and pepper, mixing lightly but thoroughly. Shape into eight 1/2-in.-thick patties.
  2. Grill burgers, covered, over medium heat or broil 3-4 in. from heat until a thermometer reads 160°, 3-4 minutes on each side. Place burgers in lettuce leaves. Combine feta and Miracle Whip; spread over burgers. Top with avocado, red onion and, if desired, tomatoes.

Original recipe from Taste of Home can be found here!

Recipe of the Week: Roasted Cauliflower & Black Bean Fajitas

 Servings: 4

Prep Time: 15 mins

Cook Time: 30 mins

Total Time: 45 mins

Ingredients

  • 1 medium head of cauliflower, cut into florets (about 3 to 4 cups)
  • 2 bell peppers (red, orange, yellow)
  • 1 sweet onion
  • 1/3 cup olive oil
  • 1/4 cup freshly squeezed lime juice
  • 2 tablespoons fresh lime zest
  • 1 tablespoon honey
  • 1 teaspoon cumin
  • 1 teaspoon chili powder
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 2 garlic cloves, minced
  • 1 can black beans, drained and rinsed
  • ¼ cup chopped fresh cilantro, plus more for serving
  • 1 avocado, sliced for serving
  • lime wedges, for serving
  • warm tortillas, for serving
  • cotija cheese, for serving
  • sour cream, for serving

Instructions 

  1. Preheat the oven to 425 degrees F. Prep a baking sheet by lining with foil or spray. You can also use two baking sheets for this recipe, to ensure that the vegetables roast properly and don’t steam instead.
  2. In a bowl, whisk together the olive oil, lime juice, zest, honey, cumin, chili powder, paprika, salt, pepper and garlic.
  3. Place the cauliflower florets in a bowl and the peppers and onions on the sheet pan. You can toss everything together and roast. Drizzle half of the marinade on the cauliflower florets and half on the peppers and onions. Toss everything well and make sure every bit is coated.
  4. Keep the onions and peppers on one side while the cauliflower is on the other side.
  5. Roast for 15 to 20 minutes, then toss and roast for another 10 more, or until soft and slightly charred. Remove the baking sheet and place the black beans on it (anywhere works). Return the pan to the oven for 5 to 10 minutes.
  6. Once the vegetables are done, assemble your fajitas! Start with cauliflower and some avocado slices, add the peppers and onions on top. Spritz with lime, sprinkle with cotija cheese and top with sour cream and fresh cilantro if you wish.

Original recipe from How Sweet Eats can be found here!

Recipe of the Week: Grilled Chicken Caprese Pasta Salad

Yield: 6 to 8

Prep Time: 45 mins

Cook Time: 15 mins

Total Time: 1 hour

Ingredients

  • 1 pound boneless, skinless chicken breasts
  • 3/4 cup extra virgin olive oil
  • 1/3 cup balsamic vinegar
  • 4 garlic cloves, minced
  • 1 teaspoon dried basil
  • kosher salt and pepper
  • 1 pound spiral pasta, cooked
  • 12 to 16 ounces grape or cherry tomatoes, cut in half
  • 8 ounces fresh mozzarella, balls cut in half
  • 1 large handful fresh basil, about 2/3 cup basil leaves, chopped

Instructions 

  1. Prep the chicken first! You can make this a day or two before – even just marinating it or marinating it and grilling it. Place the chicken into a baking dish or resealable bag. Whisk together the olive oil, vinegar, garlic, dried basil and a big pinch of salt and pepper. Measure out about ¼ cup of the dressing and pour it over the chicken. Reserve the rest and store it in a sealed container in the fridge. This is your pasta salad dressing!
  2. Marinate the chicken for at least 30 minutes, or even overnight. When ready to grill, preheat your grill to the highest setting. Once the grill is hot, add the chicken (let the marinade run off into the dish) and grill for about 5 to 6 minutes per side, or until the internal temperature reaches 165 degrees F. Once the chicken is done, let it rest for 5 to 10 minutes. Then cut it into chunks.
  3. While the chicken is cooking, you can cook your pasta! You can also cook it the day before and store it in the fridge. You can also chop the tomatoes and the basil!
  4. Now it’s time to layer or assemble the pasta salad. I like to do layers of the pasta, chunked chicken, tomatoes, mozzarella and basil, then repeat. But of course, you can also just toss everything together!
  5. Once it is layer or tossed, drizzle it with the remaining dressing. Toss to serve and serve immediately, or store in the fridge until ready to serve.
  6. Note: if you assemble the pasta ahead of time, I would wait to add the fresh basil until right before serving!

Original recipe from How Sweet Eats can be found here!

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!