Lynbrook | New Hyde Park | NY

healthy

RECIPE OF THE WEEK: Summer Fruit Salad

Ingredients

Sauce:

  • 2/3 cup fresh orange juice
  • 1/3 cup fresh lemon juice
  • 1/3 cup packed brown sugar
  • ½ teaspoon grated orange zest
  • ½ teaspoon grated lemon zest
  • 1 teaspoon vanilla extract

Salad:

  • 2 cups cubed fresh pineapple
  • 2 cups strawberries, hulled and sliced
  • 3 kiwi fruit, peeled and sliced
  • 3 bananas, sliced
  • 2 oranges, peeled and sectioned
  • 1 cup seedless grapes
  • 2 cups blueberries

Directions

  1. For the sauce: Bring orange juice, lemon juice, brown sugar, orange zest, and lemon zest to a boil in a saucepan over medium-high heat. Reduce heat to medium-low and simmer until slightly thickened, about 5 minutes. Remove from heat and stir in vanilla extract. Set aside to cool.
  2. For the salad: Layer fruit in a large, clear glass bowl in this order: pineapple, strawberries, kiwi fruit, bananas, oranges, grapes, and blueberries. Pour cooled sauce over fruit; cover and refrigerate for 3 to 4 hours before serving.

Nutrition Facts

Calories: 155 k/cal
Total fat: 1g  
Saturated fat: 0g  
Sodium: 5mg  
Total carbohydrate: 39g 

Find the original recipe from All Recipes website here!

RECIPE OF THE WEEK: Seven-Vegetable Couscous

Ingredients:

Seven-Vegetable Stew:

  • 3 cloves garlic, smashed
  • 2 small turnips, peeled and quartered
  • 1 medium yellow onion, quartered lengthwise, root end intact
  • 1 large carrot, peeled and cut into 2-inch chunks
  • 1/2 fennel bulb, thickly sliced lengthwise, root end intact
  • 1/3 cup golden raisins
  • 1 tablespoon peeled, chopped, fresh ginger
  • 1 tablespoon kosher salt
  • 2 teaspoons each ground cumin, paprika, and sugar
  • 1 1/2 teaspoons ground turmeric
  • 1/8 teaspoon ground cloves
  • 1 cinnamon stick, snapped in half
  • 2 cups water
  • 1 pound butternut squash
  • 1 small zucchini, cut into 2-inch rounds
  • 1 (15 1/2-ounce) can chickpeas, rinsed and drained
  • 4 sprigs fresh flat-leaf parsley, tied together with kitchen string
  • 1 cup canned whole peeled tomatoes, with their juices

Couscous:

  • 2 cups cold water
  • 1 tablespoon unsalted butter
  • 1 teaspoon kosher salt
  • 1 1/2 cups uncooked couscous
  • 1/2 cup sliced almonds, toasted

Directions:

For the stew:

  1. Put the garlic, turnips, onion, carrot, fennel, raisins, ginger, salt, cumin, paprika, sugar, turmeric, cloves, and cinnamon in a large soup pot with a tight-fitting lid. Add 2 cups water and bring to a boil over high heat; cover, reduce the heat, and simmer until the vegetables are somewhat soft, about 10 minutes. 
  2. Halve and seed the butternut squash and cut it into wedges. Tie parsley sprigs together with kitchen string. Add squash, zucchini, chickpeas, and parsley sprigs to the pot. Using your fingers and working over the pot, tear the tomatoes into big pieces and add them to the pot with their juices. 
  3. Simmer the stew, covered, until it is slightly thick and fragrant, and the vegetables are fork tender but not mushy, about 15 minutes. Remove cinnamon sticks.

For the couscous:

  1. Bring water to a boil with the butter and salt in a small saucepan. Stir in the couscous, pull the saucepan off the heat, cover, and set aside until the water has been absorbed and the couscous is plump, about 5 minutes. Transfer to a bowl and fluff with a fork.

To serve, spread the couscous over a large serving platter and, using a slotted spoon, mound the vegetables in the center. Pour some of the broth over the vegetables and sprinkle with the almonds. Enjoy!

Find the original recipe from Food Network here!

RECIPE OF THE WEEK: Berry Oatmeal Protein Bake

TIME: 50 minutes                  SERVINGS: 4 servings              CALORIES: 301 kcal

Healthy Berry Oatmeal Protein Bake is a healthy breakfast recipe that is gluten free and low calorie. A better way to make oatmeal with the right balance protein and fat to keep you fuller longer, through the morning.

Ingredients

 2 cups Gluten Free Rolled Oats

 1/2 cup Vanilla Protein Powder

 2 tsp Baking Powder

 1/4 cup Monkfruit or sweetener of choice

 1 tbsp Chia Seeds

 1 1/2 tsp Cinnamon

 1/2 tsp Salt

 1 tsp Vanilla Extract

 2 Egg Whites

 1 Apple cut into 1/2-inch cubes

 1 1/2 cups Mixed Berries

 1 1/2 cup Unsweetened Almond Milk

Instructions

  1. Preheat oven to 350 F. Prepare an 8-inch by 8-inch baking dish by lightly spraying with cooking spray.
  • Combine egg whites, almond milk and the vanilla extract together in a small mixing bowl.
  • In a separate mixing bowl, combine the oats, monkfruit, cinnamon, protein, powder, baking powder and salt. Stir the liquid mixture into the dry mixture. Note, all protein powders have different consistencies. You may need to add more milk to accomodate for your protein powder. See the substitutions section for more details.
  • Fold the berries and apples into the mixture then pour the mixture into the prepared baking dish.
  • Bake 35-40 minutes until lightly browned on top. Remove from the oven, divide into 4 servings and enjoy!

Find the original recipe from Skinny Fitalicious here!

RECIPE OF THE WEEK: Jackfruit Tacos

Prep Time: 10 minutes                   Cook Time: 10 minutes                  Yield: 8 tacos

The best vegan tacos? In just 20 minutes jackfruit turns into a plant-based version of “pulled pork” carnitas. These jackfruit tacos will amaze you!

INGREDIENTS

For the jackfruit

  • 2 15-ounce cans green jackfruit in water or brine
  • 1/2 cup minced yellow onion
  • 3 cloves garlic
  • 2 tablespoons extra virgin olive oil
  • 1 to 1 1/2 tablespoons adobo sauce (from 1 can chipotle peppers in adobo)
  • 2 tablespoons cocoa powder
  • 2 tablespoons tomato paste
  • 2 teaspoons ground cumin
  • 1 teaspoon oregano
  • 1/4 teaspoon kosher salt
  • 1/2 cup water

For the tacos

  • 8 corn tortillas
  • Chopped romaine
  • Fresh cilantro
  • fresh salsa
  • Refried beans, to serve on the side*

*To keep the meal filling enough (since jackfruit doesn’t have much protein), try to serve with black beans on the side!

INSTRUCTIONS

  1. Rinse and drain the jackfruit in a colander, pressing down to extract as much water as possible. Run your hands through the pieces, pulling and separating them into shreds with your fingers.
  2. Mince the onion. Mince the garlic.
  3. Heat the olive oil in a large skillet over medium heat. Add onion and garlic and sauté for 3 to 4 minutes until tender and fragrant, but before the garlic browns. Add the jackfruit and remaining ingredients (add 1 tablespoon of adobo sauce for a mild recipe, up to 1 1/2 or 2 tablespoons for a spicier recipe). Cook for about 5 minutes on medium low heat until saucy.
  4. If desired, char the tortillas by placing them on an open gas flame on medium for a few seconds per side, flipping with tongs, until they are slightly blackened and warm.
  5. To serve, place the jackfruit, romaine, salsa fresca, and torn cilantro leaves in a warmed tortilla. Serve immediately with refried beans.

NUTRITION

Serving Size: 1 Taco                         Calories Per Serving: 145

Total Fat 5.4g, Total Carbohydrate 24.5g, Sugars 8.8g, Protein 2.8g

Find the original recipe from A Couple Cooks here!

RECIPE OF THE WEEK: Peanut Butter Banana Spinach Smoothie

Prep Time: 5 mins         Cook Time: 0 mins       Servings: 2 servings      Calories: 354kcal

 Ingredients

  • 2 handfuls spinach fresh. See below for how to use frozen
  • 2 medium ripe bananas fresh or frozen
  • 2 tablespoons peanut butter or to taste
  • 1 ½ cups milk of choice I used unsweetened almond
  • 2 scoops protein powder of choice I like collagen powder. Or ½ cup Greek yogurt. Optional, but I find it helps to boost the protein of the smoothie
  • 1½ cup ice omit if using frozen bananas

Instructions

1.Combine all ingredients in a high-speed blender. Blend until smooth

-If you don’t have a high speed blender, blend ice, spinach, and milk first until spinach is pureed. Then add remaining ingredients and blend until smooth.

2. Check for consistency. If you prefer your smoothie thicker, add more ice and re-blend. If you prefer your smoothie thinner, add more milk or water.

3. Enjoy immediately.

Notes

* If using frozen spinach, use about 1/2 cup

Nutrition

Serving: 0.5the recipe | Calories: 354kcal | Carbohydrates: 35g | Protein: 32g | Fat: 13g 

Find the original recipe from The Natural Nurturer here!

RECIPE OF THE WEEK: California Turkey Burgers

Prep time: 10 minutes
Cook time: 10 minutes
Makes: 6 servings

Ingredients:

  • 2 teaspoons olive oil
  • 1/2 cup minced scallions
  • 3/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 3 tablespoons reduced-fat sour cream
  • 4 teaspoons Worcestershire sauce
  • 1 1/2 pounds lean ground turkey
  • Nonstick cooking spray
  • 3 ounces blue cheese, crumbled
  • 6 whole wheat hamburger buns, split
  • 2 firm, ripe tomatoes, sliced 1/4-inch thick
  • 1 just-ripe avocado, thinly sliced
  • 1 medium red onion, thinly sliced

Directions:


1. In a small skillet, warm the olive oil over medium heat. Saute the scallions until just softened, about 2 minutes. Transfer to a medium bowl, season with the salt and black pepper and let cool. Stir in the sour cream and Worcestershire sauce; add the turkey and mix gently until just combined. Form into 6 patties.

2. Heat a grill to medium-high. Mist grill with cooking spray and cook burgers 5 minutes. Turn and grill until almost cooked through, about 3 minutes more. Top each burger with some of the blue cheese; cook 1 to 2 minutes more or until burgers are just cooked through and cheese is melted.

3. Arrange burgers on buns and top with sliced tomato, avocado, and red onion.

Nutrition facts per serving: 370 calories, 35g protein, 29g carbohydrate, 13g fat, 5g fiber

Find the original recipe from PK Grills here!

RECIPE OF THE WEEK: Panzanella Kebabs

INGREDIENTS:

24 metal or wooden skewers (soak wooden ones 15 minutes in water before)

4 tablespoons white ­wine vinegar

2 tablespoon extra­ virgin olive oil

2 tablespoons honey

1/2 teaspoon salt

1/2 teaspoon freshly ground black pepper

1 tablespoon finely chopped fresh flat ­leaf parsley

1 tablespoon finely chopped fresh thyme

2 boneless skinless chicken breast halves (8 ounces each), cut into 1­inch cubes

24 red pearl onions, peeled

1 pound small zucchini, cut crosswise into 1/2­inch rounds

2 orange or yellow bell peppers, seeded and cut into 1 ­inch squares

24 cherry tomatoes

10 ounces unsliced day­ old white bread, crusts removed, cut into 1­-inch cubes

DIRECTIONS:

1. In a plastic container with a tight-­fitting lid, combine the vinegar, oil, honey, 1/2 teaspoon salt, pepper, and chopped herbs. Shake well to combine, and set the marinade aside.

2. Heat a grill or grill pan over medium heat. Skewer the ingredients, pairing the chicken and onion together, the zucchini and pepper together, and the tomatoes and bread together. Brush the kebabs with reserved marinade.

3. Grill chicken ­and­ onion skewers until chicken is cooked through and onions are tender, turning often, about 10 minutes. Cook zucchini ­and ­pepper skewers until vegetables are tender, turning often, about 7 minutes. Cook tomato­ and­ bread skewers until bread is toasted and tomatoes soften, turning often, about 5 minutes.

4. Serve skewers at room temperature.

NUTRITION:

Serves: 8

Per serving: 142 calories (3 skewers)

Fat 3g, Carbohydrates 20g, Sodium 374 mg, Protein 10g, Fiber 2g

Find the original recipe from Martha Stewart here!

RECIPE OF THE WEEK: Southwest Chicken Salad

Tender and juicy chicken breast served over a variety of fresh vegetables, and tossed with a simple garlic lemon marinade, it is easy to make and perfect for lunch or dinner.

Prep Time 10 minutes

Cook Time 15 minutes

Total Time 25 minutes

Servings 4

Calories 571kcal

Ingredients

For chicken and marinade:

  • 4 boneless skinless chicken breasts
  • 2 tbsp olive oil divided
  • 1 lime juiced, and zested
  • 1/4 cup cilantro leaves chopped
  • 3-4 cloves garlic minced
  • 1 tsp ground cumin
  • 1/2 tsp chili powder
  • 1/2 tsp kosher salt
  • 1/4 tsp ground black pepper

For Salad:

  • 4 cups packed romaine lettuce or 1 large head chopped
  • 2 cups cherry tomatoes halved
  • 8 oz black beans one can, rinsed and drained
  • 8 oz corn one can, rinsed and drained
  • 1 red onion thinly sliced
  • 1 large avocado chopped
  • 1/4 cup cilantro chopped

DRESSING:

  • 1/4 cup olive oil
  • 1 lime juiced and zest
  • 2 cloves garlic minced
  • kosher salt and ground black pepper to taste


Instructions

  1. Place the chicken in a shallow dish and add 1 tbsp of the oil, lime juice plus zest, garlic, and seasonings. Rub the chicken well, then cover the dish and allow it to marinate for at least 30 minutes over the counter. If time allows, you can marinate in the fridge overnight.
  2. Meanwhile, combine all dressing ingredients into a small bowl and whisk until smooth.
  3. Heat a non-stick frying pan over medium-high heat and add the other 1 tbsp of oil. Add the chicken and cook for 5 minutes on each side, or until golden brown and cooked through. Allow the chicken to slightly cool, then slice it.
  4. While the chicken cools, add all the salad ingredients to a bowl.
  5. Top with juicy chicken and drizzle the dressing over.

Find the original recipe from Healthy Fitness Meals here!