Lynbrook | New Hyde Park | NY

food

RECIPE OF THE WEEK: WATERMELON SALAD WITH FETA & CUCUMBER

This week enjoy watermelon salad with feta and cucumber. A great snack to have with the upcoming hot weather!

Prep Time: 15 Mins               Total: 15 Mins           Servings = 8  

Calories: 143.9kcal   Carbohydrates: 28.2g   Protein: 4.1g   Fat: 3.4g    

Ingredients/ Equipment:

For the Honey-Lime Dressing

  • 2 tablespoons honey
  • 2 tablespoons lime juice
  • 1 to 2 tablespoons quality extra virgin olive oil I used Greek Early Harvest
  • pinch of salt

For the Watermelon Salad

  • 1/2 watermelon peeled, cut into cubes
  • 1 English or Hot House cucumber, cubed (about 2 cupful’s of cubed cucumbers)
  • 15 fresh mint leaves, chopped
  • 15 fresh basil leaves, chopped
  • 1/2 cup crumbled feta cheese, more to your liking

Directions:

  • Make the dressing: In a small bowl, whisk together the honey, lime juice, olive oil and pinch of salt. Set aside for a moment.
  • Make the Salad: In a large bowl or serving platter with sides, combine the watermelon, cucumbers, and fresh herbs.
  • Finish and Serve: Top the watermelon salad with the dressing and gently toss to combine. Top with the feta cheese and serve!

Recipe can be found at THEMEDITERRANEANDISH here!

RECIPE OF THE WEEK: PROTEIN OVERNIGHT OATS

This week enjoy protein overnight oats. A fast easy meal you can prep the night before to get your day started off right!

Prep Time: 10 Mins               Total: 10 Mins           Servings = 1  

Calories: 466kcal   Carbohydrates: 54g   Protein: 30g   Fat: 14g    

Ingredients/ Equipment:

  • ½ cup old fashioned rolled oats
  • ¾ cup unsweetened vanilla almond milk
  • 1 scoop vanilla protein powder
  • ½ Tablespoon chia seeds
  • ½ teaspoon vanilla extract
  • ¼ teaspoon cinnamon
  • ½ cup fresh berries, for topping
  • ½ Tablespoon almond butter, for topping

Directions:

  • Combine all ingredients except the toppings in a small container.
  • https://e68ed46471767b83931d171eaea4f8d4.safeframe.googlesyndication.com/safeframe/1-0-45/html/container.html Cover container with a lid and place in the fridge overnight (or at least 1-2 hours).
  • Bring out of the fridge in the morning and stir. You’ll notice that the protein powder, oats and chia seeds soak up a lot of the liquid so you may want to add a little more almond milk or water before serving.
  • Top with toppings of your choice and enjoy. I used ½ cup blueberries and ½ Tablespoon almond butter for the nutrition facts on these

Recipe can be found at eatingbirdfood here!

RECIPE OF THE WEEK: BRAISED CHICKEN THIGHS WITH OLIVE, ORANGE, & FENNEL

This week enjoy braised chicken thighs with olive, orange, and fennel. This low-carb, high protein, healthy meal is a nutrient dense dish that tastes great too!

Prep Time:25Mins Additional Time: 40 mins Total:1hr 5 Mins Serving = 4 Servings 

Calories: 311kcal    Carbohydrates: 14g    Protein: 30g    Fat: 15g    

Ingredients/ Equipment:

  • 4 teaspoons fennel seeds
  • 4 large bone-in, skinless chicken thighs (1 3/4-2 lbs. total), trimmed
  • ¼ teaspoon salt
  • ¼ teaspoon ground pepper
  • 1 tablespoon olive oil
  • 1 medium onion, chopped (1 cup)
  • 4 cloves garlic, minced
  • ? teaspoon crushed red pepper
  • 2 teaspoons orange zest
  • ½ cup orange juice
  • 1 (15 ounce) can no-salt-added diced tomatoes
  • 1 bay leaf
  • 2 tablespoons coarsely chopped pitted Kalamata olives

Directions:

  1. Place fennel seeds on a cutting board and crush with the bottom of a small saucepan. Set aside.
  2. Season chicken with salt and pepper. Heat oil in a large skillet over medium-high heat. Add the chicken and cook, turning as needed, until browned all over, 5 to 7 minutes total. Transfer to a plate.
  3. Add onion to the pan and cook, stirring often, until softened and starting to brown, 3 to 5 minutes. Add garlic, crushed red pepper, and the crushed fennel seeds; cook, stirring, until fragrant, 30 to 60 seconds. Add orange juice and bring to a simmer. Cook for 1 minute. Add tomatoes and bay leaf; return to a simmer. Cook for 1 minute, mashing the tomatoes with a potato masher.
  4. Return the chicken and any accumulated juices to the pan. Adjust heat to maintain a simmer. Partially cover the pan; cook until the chicken is tender and an instant-read thermometer inserted into the thickest part of the thigh without touching bone registers at least 175 degrees F, 40 to 45 minutes. Discard the bay leaf. Stir in olives and orange zest.

Original recipe can be found at https://www.eatingwell.com/recipe/279117/braised-chicken-thighs-with-olive-orange-fennel/

RECIPE OF THE WEEK: THE BEST WHOLE ROASTED CHICKEN

Need some early ideas for Thanksgiving dinner, look no further. Try this best whole roasted chicken recipe and you may have a competitor for your Thanksgiving turkey this year!

Prep Time: 10 mins   Cook Time: 75 mins  Total Time: 1hour 25 mins   Servings: 6

 Calories: 354kcal    Carbohydrates: 13.9g    Protein: 32.9g    Fat: 19.1g

Ingredients/ Equipment:

  • 1 large carrot, halved lengthwise and cut into thirds
  • 1 stalk celery, cut into large thirds
  • 1 – 2-4 pound whole chicken, giblets removed and patted dry
  • 1/4 cup unsalted butter, melted
  • 3 cloves garlic, finely minced
  • 1/2 teaspoon fresh thyme
  • 1/2 teaspoon grated lemon zest
  • 3 tablespoons olive oil
  • salt
  • freshly cracked black pepper
  • 1 head garlic, top sliced off
  • 1/2 yellow onion, cut into 2 large pieces
  • 1 lemon, cut in half
  • 4–6 sprigs fresh thyme

Directions

  1. Preheat oven to 400 degrees.
  2. To a small mixing bowl add the melted butter, garlic, lemon zest, 1/2 teaspoon fresh thyme, and a generous pinch of salt and freshly cracked pepper.
  3. Place the celery and carrots in a cast iron and skillet. Use a paper towel to pat the chicken dry and then place the chicken on top of the veggies, breast side up.
  4. Rub the melted butter mixture under the skin of the chicken as well as inside the cavity of the chicken, being sure to use all of the butter.
  5. Stuff the chicken cavity with the head of garlic, pieces of yellow onion, lemon, and fresh thyme. If you like, use a bit of kitchen twine to tie the drumsticks.
  6. Drizzle the olive oil over the skin of the chicken and then use a basting brush to ensure that the skin is well coated with oil. Liberally season the chicken with salt and fresh cracked black pepper.
  7. Place the chicken in the oven, on the middle rack, and roast for 1 hour and 15-30 minutes, basting every 30 minutes, or until the internal temperature, at the thickest part, reaches 165 degrees.
  8. Remove the chicken from the oven and let rest for 10-15 minutes in the skillet.

Original recipe can be found at allthehealthythings here!

RECIPE OF THE WEEK: BROCCOLI SALAD

This week enjoy broccoli salad. This recipe contains less sugar than the average salad mixing and is still bursting with flavor!

Prep Time: 20 mins   Total Time: 20 mins   Servings: 6

 1 Cup = Calories: 162kcal    Carbohydrates: 27.5g    Protein: 5.6g    Fat: 3.8g

Ingredients/ Equipment:

  • 5 cups broccoli florets
  • 1 cup red grapes, sliced
  • 1/2 cup red onion, chopped
  • 1/2 cup raisins
  • 1/3 cup sunflower seeds

For the dressing:

  • 1/2 cup plain Greek yogurt
  • 3 tablespoons Dijon mustard
  • 3 tablespoons honey, or maple syrup
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons lemon juice
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper

Directions

  • To make the dressing, whisk together Greek yogurt, Dijon mustard, apple cider vinegar, honey, lemon juice and salt/pepper in a small bowl or jar until creamy and smooth.  Feel free to add a touch of olive oil or water if you want a thinner consistency.
  • In a large bowl, add in the broccoli, grapes, red onion, raisins and sunflower seeds and mix in the honey dijon yogurt dressing until everything is nicely coated.  Taste the salad and season with additional salt and pepper, as needed.
  • Cover the salad and let it chill in the fridge for at least an hour or up to 24 hours before serving.  Enjoy!

Original recipe can be found eatyourselfskinny here!

RECIPE OF THE WEEK: CHOCOLATE-PEANUT BUTTER PROTEIN SHAKE

This week enjoy a chocolate-peanut butter protein shake. Only taking 5 minutes anyone can make this high-protein shake. A great way to increase your protein and satisfy your hunger!

Prep: 5 Mins                Total Time: 5 Min               Servings: 1 Servings 

Calories: 402kcal      Carbohydrates: 41g        Protein: 26g        Fat: 16g

Ingredients/ Equipment:

  • Blender
  • 1 cup unsweetened vanilla soymilk
  • ¾ cup sliced frozen banana 
  • ½ cup reduced-fat plain Greek yogurt
  • 1 tablespoon cocoa powder
  • 1 tablespoon natural peanut butter

Instructions:

  1. Combine soymilk, banana, yogurt, cocoa powder and peanut butter in a blender; blend until smooth.

Ingredient Swaps to Try

  • Try any plant-based or dairy milk. Any milk will work for this smoothie, so feel free to swap the soymilk for almond, cashew or other plant-based milk. Dairy milk is also a great swap, but whichever milk you choose, make sure it’s unsweetened.
  • Use plain yogurt or plain plant-based yogurt. Greek yogurt will make the smoothie ultra-creamy and also packs plenty of protein. However, if you prefer regular yogurt, that will work too, or you can skip dairy yogurt altogether and opt for a plant-based yogurt instead.  
  • Swap in another nut butter. The peanut butter in this recipe can be subbed out for any other nut or seed butter. Choose a “natural” style nut or seed butter so that you’re getting just the nut or seed, without any added trans fats, oils or added sugar.

Original recipe can be found at eatingwell here!

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

RECIPE OF THE WEEK: Three Apple Chicken Salad

Three different apple varieties and pecans pump up the antioxidants in this tasty salad. Apples and celery are some of the best sources of fiber. Substitute canned tuna for a variation on this healthy recipe.

Prep: 25 minutes (plus 30 minutes for chilling)

Cook: 25 minutes

Yield: 4 servings (serving size: about 1 cup)

Nutritional Information: Calories: 246, Fat 12g, Protein 24g, Carbohydrates 13g

Ingredients:

  • 4 (4-ounce) skinless, boneless chicken-breast halves
  • 3/4 cup diced Gala apple (about 1/4 pound)
  • 3/4 cup diced Red Delicious apple (about 1/4 pound)
  • 1/2 cup diced Granny Smith apple (about 3 ounces)
  • 1/2 cup thinly sliced celery
  • 3 tablespoons chopped pecans, toasted
  • 1/4 cup light mayonnaise
  • 2 tablespoons reduced-fat sour cream
  • 1 1/2 teaspoons stone-ground mustard
  • 1 teaspoon minced fresh or 1/2 teaspoon dried tarragon
  • 1/4 teaspoon salt
  • 1/8 teaspoon freshly ground pepper

Directions:

1. Place chicken in a small saucepan and cover with water; bring to a boil. Cover, remove from heat, and let stand 15 minutes. Drain, cool, and coarsely chop chicken.

2. Combine chicken, apples, celery, and pecans in bowl; toss gently to coat. 3. Whisk together mayonnaise, sour cream, mustard, tarragon, salt, and pepper. Pour dressing over chicken mixture; toss gently to coat. Cover; chill at least 30 minutes.

Find the original recipe from Amp Health here!