Lynbrook | New Hyde Park | NY

healthy recipe

Recipe of the Week: Sweet Potato and Lentil Soup

Ingredients:

  • 2 Tbsp olive oil
  • 2 cloves garlic, minced
  • 1 medium onion, diced
  • 1 leek, white part, chopped
  • 3 scallions, white and green, chopped
  • Kosher salt, to taste
  • Freshly ground black pepper
  • 1 cup green lentils, soaked in cold water
  • 2 cups sweet potatoes, cut into 1/2 inch cubes
  • 2 cups frozen spinach, defrosted
  • 1 tsp turmeric
  • 1/8 tsp saffron (optional)
  • 5 cups vegetable broth (or water with vegetable bouillon)
  • 1 cup parsley, chopped
  • 1/4 cup dill, chopped
  • 1/2 lemon, juiced

Directions:

1. In a Dutch oven, heat oil over medium-high heat and add garlic, onion, leeks, scallions, and salt and pepper. Sauté until translucent.

2. Add lentils, sweet potato, spinach, turmeric, and saffron with vegetable broth. Season with salt and pepper and cover. Simmer on low until lentils are completely cooked and sweet potato is tender. Add additional stock or water as needed.

3. Stir in parsley, dill, and lemon juice. Cook for another five minutes. Adjust seasoning. Serve while hot.

Original recipe from Well & Good can be found here!

Chicken Shawarma with Vegetables

Active Time: 30 minutes

Total Time: 1 hour

Ingredients:

  • 1 pound zucchini, sliced 1/4 inch thick
  • 1/2 pound green beans
  • 1/2 cup extra-virgin olive oil
  • Kosher salt
  • 1 1/2 teaspoons ground allspice
  • 1 1/2 teaspoons ground black pepper
  • 1/2 teaspoon ground white pepper
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon ground coriander
  • 6 skinless, boneless chicken thighs
  • 1 garlic clove, minced
  • 1 cup plain low-fat yogurt
  • 2 tablespoons fresh lemon juice 
  • Six 6-inch pitas, split horizontally
  • 1/2 small red onion, thinly sliced

Directions:

  1. Preheat the oven to 425°. In a medium bowl, toss the zucchini and green beans with 2 tablespoons of the olive oil and season with salt; spread on a baking sheet. In the same bowl, combine the allspice, black pepper, white pepper, cinnamon, cumin and coriander with 2 tablespoons of the olive oil. Rub the spice paste all over the chicken and season with salt. Arrange the chicken on another baking sheet.
  2. Roast the chicken on the lower rack and the vegetables on the upper rack of the oven for 15 minutes, until the vegetables are tender and the chicken is nearly cooked through. Remove the vegetables. Preheat the broiler and broil the chicken on the upper rack, turning once, until crisp and browned, 10 minutes; cut into strips.
  3. Meanwhile, heat the remaining 1/4 cup of olive oil in a small skillet. Add the garlic and cook over moderate heat until lightly browned, about 30 seconds. Remove from the heat and whisk in the yogurt and lemon juice; season with salt.
  4. Arrange the pitas cut side up on a work surface and brush each round with about 1 1/2 teaspoons of the yogurt sauce. Divide the chicken, roasted vegetables and red onion among the pitas and roll the bread around the filling into tight cylinders.
  5. Heat a griddle over moderately high heat. Cook the rolls seam side down until golden and crisp, about 2 minutes. Turn and toast the other side. Cut each roll in half and serve with the remaining yogurt sauce.

Nutrition:

Per serving: 430 cal, 42g carb, 19g fat, 23 g protein, 4g fiber

Original recipe from Food & Wine can be found here!

Recipe of the Week: Honey Garlic Salmon and Veggies

Prep: 5 mins
Cook: 20 mins
Total: 25 mins
Serves: 4

INGREDIENTS

  • 2 tbsp honey
  • 3 cloves garlic minced
  • 1/4 cup lemon juice freshly squeezed
  • 1/4 cup fresh dill chopped
  • 1/2 tsp salt or to taste
  • 1/2 tsp pepper or to taste
  • 2 lb salmon fillet
  • 2 medium zucchinis sliced
  • 12 cocktail tomatoes
  • 1 tbsp olive oil
  • 1 lemon cut into slices, optional

INSTRUCTIONS

  1. Preheat oven to 400 F degrees. Spray a large baking sheet with cooking spray and set aside.
  2. In a small bowl whisk together the honey, garlic, lemon juice, dill, and half the salt and pepper. Pour over the salmon and spread on both sides. Place the salmon in the middle of the baking sheet. Place some lemon slices over the salmon, if preferred.
  3. Season the zucchini and tomatoes with the remaining salt and pepper, then drizzle the olive oil over them and place in the sheet pan around the salmon.
  4. Place the sheet pan in the oven and bake for 15 minutes. Turn the broiler on and broil for another 3 to 5 minutes or just until the top browns a bit. Make sure you watch it often as it could burn quickly.
  5. Serve immediately.

NOTE: Use any type of vegetables that you like. For example, broccoli, cauliflower, Brussels sprouts, potatoes, etc.

NUTRITION

Calories: 427kcal

Carbohydrates: 18g, Protein: 47g, Fat: 18g, Cholesterol: 125mg, Sodium: 407mg, Fiber: 2g Sugar: 13g

 

Original recipe can be found here!

Recipe of the Week: AUTUMN BREAKFAST CASSEROLE

Makes: 12 servings
Prep Time: 20 min
Cook Time: 50 min
Total Time: 70 min

INGREDIENTS

  • 8 ounces baby bella mushrooms, quartered
  • 1.5 pounds potatoes, diced into 1/2-inch cubes (try half sweet potatoes, half Yukon gold)
  • 1 large red bell pepper, cored and diced
  • 1 medium white or yellow onion, peeled and diced
  • 3 tablespoons olive oil
  • sea salt and freshly-cracked black pepper
  • 1 pound ground Italian sausage (or breakfast sausage)
  • 4 cloves garlic, peeled and minced
  • 2 handfuls roughly-chopped fresh kale, tough stems discarded
  • 15 eggs, whisked
  • 2/3 cup milk
  • 1 1/2 tablespoons Old Bay Seasoning, to taste

 INSTRUCTIONS

  1. Heat oven to 400°F.  Line a large baking sheet (or two medium baking sheets) with parchment paper; set aside.  Lightly mist a 9 x 13-inch baking pan with cooking spray; set aside.
  2. Drizzle evenly with the oil, and season with a few generous pinches of salt and pepper.  Toss the veggies until they are evenly coated with the oil and arranged in an even layer.  Bake for about 20-25 minutes, or until the potatoes are tender.  Remove baking sheet(s) from the oven, and carefully transfer the veggies into the prepared baking dish; set aside.
  3. Meanwhile, as the veggies are roasting, cook the sausage in a large sauté pan over medium-high heat until browned.  Once the sausage is browned, add in the garlic and kale and sauté for an extra 2-3 minutes, stirring occasionally, until fragrant. Remove pan from heat, and transfer the sausage into the prepared baking dish; set aside.
  4. In a separate large bowl or measuring cup, whisk together the eggs, milk, Old Bay seasoning, plus an extra 1 tsp salt and 1/2 tsp black pepper.
  5. Once the veggies and sausage have been cooked and added to the baking dish, use a spoon to give them a brief toss.  Then spread the mixture out in an even layer in the baking dish.  Carefully pour the whisked egg mixture evenly on top of the veggies and sausage.
  6. Bake uncovered for 30-35 minutes, or until a toothpick inserted in the middle comes out completely clean. Remove from the oven and transfer to a cooling rack to cool for 10 minutes.
  7. Serve warm. Then slice, serve, and enjoy!  Or cover and refrigerate for up to 3 days.

 

Original recipe can be found here!

Recipe of the Week: Zucchini Linguine in JETS Sauce

Shout out to Peak Performance Fitness member, Wendie, for sharing her family’s recipe this week! Serve up this zucchini linguine with shrimp for Sunday night dinner. It’s prepared in homemade sauce, appropriately named for some Sunday football – JETS Sauce!

Ingredients:

  • 2 cans crushed tomatoes
  • 5 cloves of garlic (whole)
  • 5 cloves of garlic (minced)
  • ½ minced onion
  • 2 Tbsp olive oil
  • 10 basil leaves (fresh)
  • 24 large shrimp (peeled & deveined)
  • 2 large zucchinis (spiralized or shredded)

Directions:

  1. In a large pasta pot, pour in 2 Tbsp of olive oil on low heat. Once the oil is hot, toss in the whole garlic cloves. Cook until lightly browns. Toss in the minced garlic and onions and cook for 5 minutes.
  2. Toss in the crushed tomatoes. Add in 10 basil leaves and cook uncovered for 45 minutes on medium heat mixing occasionally so that the sauce doesn’t burn.
  3. Add in the zucchini and mix together so the sauce covers it all. Place a lid on the pot and cook for 15 minutes, stirring occasionally.
  4. Add in the shrimp, mix together and keep covered for 5 minutes or until pink.
  5. Serve it hot & enjoy!

 

 

Recipe of the Week: Cabbage Soup

Peak’s gym is full of healthy chefs!!

Shout out to Peak’s gym member, Vinny S., for sharing this week’s recipe!

Ingredients:

  • 1 large head cabbage
  • 6 large onion or scallions
  • 1 or 2 cans (16-28 oz) tomatoes
  • 2 green peppers
  • 1 stalk to 1 bunch celery
  • 6 carrots (optional)
  • 2 cups green beans (optional)
  • 1 package soup mix (onion or vegetable)
  • Small can V-8 juice (optional)
  • Salt, pepper, curry, parsley, bouillon and/or hot sauce, to taste

Directions:

  1. Slice vegetables and cover with water in a large pot. Add soup mix.
  2. Boil gently for 10 minutes, cover.
  3. Lower heat and simmer until vegetables are soft.
  4. Season to taste & enjoy!

Nutrition:
Serving Size: 1 cup
34 calories
Protein: 1 gram
Carbs: 8 grams
Sodium: 64 mg

Recipe of the Week: Chicken Lettuce Wraps

Big thanks to Peak Performance Fitness member, Anne F., for sharing her recipe!

A great way to enjoy the taste of a Chinese restaurant in your own home- these copy cat lettuce wraps are just like the real thing!

Ingredients:

  • 1 lb. ground chicken
  • 1 tbsp. olive oil
  • 2 finely minced cloves of garlic
  • 1 small onion, minced
  • ¼ cup hoisin sauce
  • 2 tbsp. soy sauce
  • 1 tbsp. rice wine vinegar
  • 1  tbsp freshly grated ginger  (I use less; the flavor can overpower)
  • 1 can diced water chestnuts
  • 2 sliced scallions
  • ¼ red pepper finely chopped
  • 1 head of lettuce

Directions:

  1. Heat olive oil in a saucepan over medium high heat. Add ground chicken and cook until browned, about 3-5 minutes, making sure to crumble the chicken as it cooks; drain excess fat.
  2. Stir in garlic, onion, hoisin sauce, soy sauce, rice wine vinegar, ginger until onions have become translucent, about 1-2 minutes.
  3. Stir in chestnuts and green onions until tender, about 1-2 minutes; season with salt and pepper, to taste. At the last moment, stir in the red pepper.
  4. To serve, spoon several tablespoons of the chicken mixture into the center of a soft lettuce leaf, (like Boston lettuce) taco-style.

 

Recipe of the Week: Italian Sausage Bean Soup

Peak Performance has some excellent chefs!

Thank you to our gym member, Helen, for sharing her recipe this week.

Prep: 20 minutes
Cook: 1-1/2 hours
Serves 8

Ingredients:

  • 1 lb. bulk Italian chicken or pork sausage
  • 1 medium onion finely chopped
  • 3 garlic cloves sliced
  • 4 cans chicken broth, 14-1/2 oz reduced sodium
  • 2- 15 oz cans pinto beans, rinsed and drained
  • 1 can diced tomatoes, undrained (14-1/2 oz)
  • 1/2 cup medium pearl barley
  • 1 large carrot sliced
  • 2 celery ribs sliced
  • 1 tsp. minced fresh sage
  • 1/2 tsp. minced fresh rosemary or 1/8 tsp. dried rosemary crushed
  • 6 cups chopped fresh kale or spinach
  • Salt and pepper, if desired

Directions:

  1. In a pot, cook sausage and onion over medium heat until meat is no longer pink.  Add garlic; cook 1 minute longer. Drain.
  2. Stir in the broth, beans, tomatoes, barley, carrot, celery, sage and rosemary. Bring to a boil. Reduce heat; cover and simmer for 45 minutes.
  3. Stir in the kale or spinach; return to a boil. Reduce heat and simmer for 25 to 30 minutes or until all the vegetables are tender and the kale or spinach is wilted.
  4. Small pasta may be substituted for the barley and added during the last 10 minutes of simmering or pasta can be cooked separately and then added before serving.
  5. Enjoy!