Lynbrook | New Hyde Park | NY

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RECIPE OF THE WEEK: Pumpkin Bread

Healthy Pumpkin Bread

PREP: 15 mins             COOK: 55 mins            TOTAL: 1 hr 10 mins

SERVINGS: 10 slices (1 8×4-inch loaf)

Ingredients:

  • 2 tablespoons canola oil or melted and cooled coconut oil
  • 1/2 cup honey
  • 1 large egg (at room temperature)
  • 1/3 cup plain non-fat Greek yogurt (at room temperature)
  • 1 teaspoon pure vanilla extract
  • 1 1/2 cups pumpkin puree 
  • 1 teaspoon baking soda
  • 1 1/2 teaspoons ground cinnamon
  • 1/4 teaspoon ground nutmeg 
  • 1/4 teaspoon ground cloves or allspice
  • 1/4 teaspoon kosher salt
  • 1 1/2 cups white whole wheat flour

Instructions:

  1. Preheat oven to 325 degrees F. Light coat an 8×4 inch loaf pan with baking spray.
  2. In a large mixing bowl, whisk the oil and honey together until smooth. Add the Greek yogurt and the egg. Whisk again. Make sure the ingredients are smooth and well blended. Whisk in the pumpkin purée and vanilla.
  3. Sprinkle the baking soda, cinnamon, nutmeg, cloves, and salt over the top, then stir to combine. Sprinkle in the flour, then gently mix, just until the flour disappears.
  4. Spread the batter into the prepared loaf pan.
  5. Bake the healthy pumpkin bread for 30 minutes, then remove pan and lightly tent with foil to keep the top from becoming too dark. Return the bread to the oven to continue baking for another 25 to 35 minutes (55 to 65 minutes total), until a toothpick inserted in the center comes out clean. Let the bread cool in the loaf pan for 5 minutes. Gently transfer to a wire rack. Let cool at least 30 minutes before slicing. Enjoy!

Nutrition:

SERVING: 1 slice (of 10) CALORIES: 161kcal, CARBOHYDRATES: 30g, PROTEIN: 4g, FAT: 4g

Read the original recipe from Cookie and Kate here!

RECIPE OF THE WEEK: Healthy Turkey Chili

SERVINGS: 8 servings (16 cups of very thick chili)

Butternut Squash Chili

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 3 cloves garlic minced
  • 2 medium onions diced
  • 2 bell peppers any color, cored and chopped
  • 2 large carrots peeled and diced
  • 2 stalks celery diced
  • 1 medium sweet potato peeled and cubed (optional—I added it!)
  • 2 pounds ground turkey (I used 93% lean)
  • 1 1/2-2 cups water more as needed
  • 1 (15-ounce) can tomato sauce
  • 1 (14.5-ounce) can diced tomatoes in their juices
  • 3 tablespoons chili powder
  • 1 tablespoon ground cumin
  • 1 tablespoon paprika
  • 1 teaspoon cayenne pepper
  • 1 teaspoon kosher salt
  • 1/2  teaspoon ground black pepper
  • Pinch red pepper flakes

Instructions

  • Heat the oil in a Dutch oven or large soup pot over medium heat. Add the garlic, onions, bell peppers, carrots, celery, and sweet potato. Sauté for 5 to 7 minutes, until soft.
  • Add the turkey and cook until browned, 5 to 7 minutes, stirring often to break up the chunks.
  • Once the meat is browned, add 1 1/2 cups water, tomato sauce, diced tomatoes in their juices, chili powder, cumin, paprika, cayenne, salt, black pepper, and red pepper flakes. Bring to a boil, then reduce to a moderate bubble. Let cook, uncovered, until the chili thickens, about 45 minutes, stirring every so often so that the chili does not stick to the bottom. If the chili becomes too thick, add a little water to reach your desired consistency.
  • Toward the end of the cooking time, taste and adjust the seasonings as desired. Add more cayenne pepper for an extra kick and more salt and pepper as needed. Serve hot with desired toppings.

Nutrition

SERVING: 1(of 8), about 2 cups CALORIES: 227kcal CARBOHYDRATES: 14g PROTEIN: 24g FAT: 10g

Read the original recipe from Well Plated here!

RECIPE OF THE WEEK: Apple Pie Granola Bars

Makes: 20 bars

Prep time: 25 minutes
Cook time: 10 minutes

Per bar: 155 cal, 8 g fat, 19 g carbs, 5 g sugar, 3 g protein

Ingredients:

2 cups rolled oats
1/2 cup shredded, unsweetened coconut
1/2 cup pecans, chopped
1/3 cup dates
1/4 cup coconut oil
1 teaspoon vanilla
1/3 cup honey
1 tablespoon cinnamon
1/2 teaspoon nutmeg
1 cup dried apples, chopped

Directions:

  1. Preheat the oven to 350°F.
    1. Place the oats in a blender or food processor and pulse for 5 to 10 seconds.
    1. On a baking sheet, combine the oats, shredded coconut and pecans and toast in the oven for approximately 10 minutes, stirring after 5 minutes to ensure mixture does not burn. Once golden in color, remove from the oven.
    1. Place the dates in a food processor and blend until they fully combine and form a paste-like consistency.
    1. In a sauce pan over medium heat, combine the coconut oil, honey and vanilla. As the liquid heats up, begin to stir the date paste until it becomes well-combined with the mixture.
    1. In a bowl, combine the toasted oat mixture, chopped apples, cinnamon, nutmeg and hot liquid from the stove. Stir until completely mixed.
    1. Firmly press the mixture into a baking tray lined with parchment paper. Cover with plastic wrap and refrigerate for at least two hours or until bars become firm.
    1. Remove from the fridge and cut into 20 bars. Store in an airtight container at room temperature for more crumbly bars, or in the fridge for firmer bars.

Read the original recipe here from Bigoven!

RECIPE OF THE WEEK: Cheeseburger Soup

INGREDIENTS:

  • 1/2 pound ground turkey
  • 1 tablespoon unsalted butter
  • 1 medium onion, chopped
  • 2 medium carrots, chopped
  • 2 celery stalks, chopped
  • 2 garlic cloves, minced
  • 2 tablespoons all-purpose flour, wheat or gluten-free
  • 1/2 teaspoon kosher salt
  • Freshly ground black pepper
  • 3 1/2 cups chicken broth
  • 10 ounces Yukon Gold potatoes (2 medium), peeled and finely diced
  • 1 (12-ounce) wedge cauliflower (1/4 of a large head), stem attached
  • 1 3/4 cups sharp cheddar cheese
  • 2 tablespoons chopped scallions, for garnish

DIRECTIONS:

  1. In a large pot or Dutch oven, sauté over medium-high heat. Add the turkey and brown the meat, using a wooden spoon to break it into small pieces as it cooks, 4 to 5 minutes. Drain the meat and transfer it to a small bowl.
  2. In the same pot, melt the butter. Add the onion, carrots, celery, and garlic. Cook, stirring, until softened, about 5 minutes. Add the flour, salt, and pepper to taste and cook, stirring, for 1 minute to cook the flour. Return the turkey to the pot and add the chicken broth, potatoes, and cauliflower and stir.
  3. Transfer the cauliflower and 1 cup of the liquid to a blender and blend until smooth. Pour the puree into the soup and stir well. Add the cheddar and stir until melted. Serve topped with the scallions.

NUTRITION INFORMATION

Yield: 6 servings, Serving Size: 1-1/2 cups

Freestyle Points: 7, Calories: 254 calories, Total Fat: 11.5g, Carbohydrates: 19g, Sugar: 5g, Protein: 20g

Read more at https://www.skinnytaste.com/cheeseburger-soup/#xfzDJUUhpLGVFzYU.99

RECIPE OF THE WEEK: Protein Coffee

Protein Coffee (Proffee Recipe)

High-protein, low carb breakfast on the go has never been easier than this quick and easy protein coffee (aka proffee) recipe. Proffee may sound glamorous, but it couldn’t be simpler to make. 

INGREDIENTS

  • 1 cup coffee cold brew
  • 1 cup protein shake Store-bought pre-made (vanilla, chocolate, or caramel flavor)
  • 1/2 cup ice

INSTRUCTIONS

  1. Add ice into a large glass
  2. Pour cold brew coffee over ice
  3. Add protein shake to coffee and ice
  4. Stir until combined

COFFEE VARIATIONS

It’s up to you what type of coffee you use for your Proffee. Try using your favorite coffee you already have on hand

Any of these will work:

  • Drip Coffee – Be careful when pouring hot coffee into a glass with ice as it could cause the glass to shatter
  • Espresso – One or two shots depending on your preferred caffeine intake
  • Cold Brew Coffee – Prepared store-bought cold brew or homemade.

BOTTLED PROTEIN SHAKE OR PROTEIN POWDER?

The appeal to using a ready-to-drink bottled protein shake over protein powder is that it can easily be poured over your coffee, where protein powders need to be mixed in a blender bottle, shook together, or blended.

If you are using protein powder; combine coffee, ice, whey protein, and a bit of unflavored almond milk into a big shaker cup. If you do not like (or cannot have almond milk) regular dairy milk, soy milk, or oat milk are all good substitutes. 

NUTRITION

Serving: 1 Proffee        Calories: 102kcal          Carbohydrates: 2g        Protein: 15g         Fat: 2g

Find the original recipe from Healthy with a Chance of Sprinkles here!

RECIPE OF THE WEEK: Cauliflower Fried Rice

Ingredients:

  • 1 medium head cauliflower, stem removed
  • OR 1 package fresh or frozen pre-riced cauliflower
  • 3 teaspoons canola oil
  • 2 large eggs, lightly beaten (1 egg white, optional)
  • 3 cloves garlic, minced 
  • One 1-inch piece fresh ginger, peeled and grated 
  • 1 cup frozen mixed peas and carrots, thawed 
  • 1/4 cup thinly sliced scallions
  • 3 tablespoons low-sodium soy sauce
  • 2 tablespoons sesame oil 
  • Optional add-in for more protein: 2 cooked chicken breasts, diced
  • Hot sauce, for serving, optional

Directions:

  1. Cut the cauliflower into chunks. Working in batches, pulse the cauliflower in a food processor until course in texture, like rice. This recipe uses about 4 cups of cauliflower rice. If you have any leftover, save it for another use.

1a. If you’re using pre-riced cauliflower move to step 2.

2. Heat a wok or large skillet over medium-high heat. Add 1 teaspoon of the canola oil. Add the eggs and quickly scramble. Transfer the eggs to a plate and set aside. Heat the remaining 2 teaspoons canola oil. Add the garlic and ginger and cook, stirring constantly, about 1 minute. Add the peas and carrots, scallions and cauliflower. Stir-fry until the vegetables are tender, about 5 minutes.

3. As the vegetables are cooking, whisk the soy sauce and sesame oil together in a small bowl. Stir the sauce and chicken into the cauliflower mixture. Cook an additional minute or 2. Stir the cooked eggs back into the mixture. Serve with hot sauce and additional soy sauce if desired.

Nutrition Information:

Yield: 4 servings, Serving Size: 1 1/3 cup

Amount per Serving:

  • Calories: 108
  • Total Fat: 3g
  • Sodium: 868mg
  • Carbohydrates: 14g
  • Fiber: 6g
  • Protein: 9g

Find the original recipe from Once Upon a Chef here!

RECIPE OF THE WEEK: Date Energy Balls

Date energy balls are the perfect healthy snack. Finely ground dates and walnuts are shaped into little bites, and enjoyed as an easy treat.

Servings: 15 energy balls

Calories: 92kcal

Equipment

  • Food Processor or Blender

Ingredients

  • 1 cup nuts
  • 1 1/2 cup dates
  • 1 pinch sea salt

Instructions

  1. Remove any pits from the dates, and shells from the nuts.
  2. Then, add the dates and walnuts to a food processor/blender. Process for about 1-2 minutes, until you achieve a fine grain mixture.
  3. Pick up a small amount and try to press it into a ball with your hands. The grains should form easily.
  4. Shape the mixture into 10-15 energy balls with your hands.

Notes

  • Nuts: Use any nuts that you like, such as walnuts, cashews, peanuts, or pecans.
  • Store at room temperature for up to 4 days, in a refrigerator for up to 10 days, or freeze for up to 6 months.

Nutrition

Calories: 92kcal | Carbohydrates: 12g | Protein: 2g | Fat: 5g

You can find original recipe from Hint of Healthy here!

RECIPE OF THE WEEK: Greek Chickpea Salad

Ingredients

  • 2, 15 oz canned chickpeas drained and rinsed (about 3 cups)
  • 1 red bell pepper chopped
  • 1 cup chopped cherry tomatoes
  • 1 cup chopped cucumbers
  • ½ cup crumbled feta cheese
  • ½ cup fresh basil and/or parsley
  • ¼ cup chopped red onion
  • ¼ cup kalamata olives
  • ¼ teaspoon sea salt
  • ¼ teaspoon pepper
  • Dressing
  • 2 Tablespoons red wine vinegar
  • juice of 1 lemon about 3 Tablespoons
  • 2 small garlic cloves minced
  • 1 teaspoon Dijon mustard
  • 1 teaspoon dried oregano
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • ¼ cup olive oil

Instructions

  • Make dressing: place all ingredients for the dressing except olive oil. Blend and then slowly add in olive oil while blending on low. You can also do this with an immersion blender. Set aside.
  • Prep salad: Add all ingredients into a large bowl and toss. Add dressing and toss again. Serve immediately or let the salad chill in the fridge before serving.

Nutrition

Serving: 1/6 of recipe | Calories: 388kcal | Carbohydrates: 37g | Protein: 16g | Fat: 21g

Read the original recipe from Eating Bird Food here!