Lynbrook | New Hyde Park | NY

healthy recipes

Recipe of the Week: Broccoli Quinoa Tabbouleh

Ingredients

  • 1/2 cup quinoa
  • 2 cups chopped broccoli
  • 1/2 cup fresh parsley, chopped
  • 1 14-ounce can no-salt chickpeas, drained
  • 1 medium cucumber, seeded and chopped
  • 1 medium tomato, chopped
  • 1 green onion, chopped
  • 1 tablespoon olive oil
  • 2 tablespoons fresh lemon juice

Directions

  1. In a small pot, place 3/4 cup water and bring to a boil. Add the quinoa, return to a boil, then cover tightly and reduce heat to low for 15 minutes.
  2. While the quinoa cooks, place the broccoli florets in the food processor and pulse to mince to the size of rice. (Chop by hand if you do not have a food processor.)
  3. When the quinoa is done, quickly stir in the broccoli and let stand for 1 minute. Transfer to a large bowl to cool. When it’s reached room temperature, add the parsley, chickpeas, cucumber, tomato and green onion; toss to mix.
  4. Drizzle the olive oil and lemon over the bowl and toss to coat. Serve or refrigerate for up to 3 days.

Serves: 6 | Serving Size: 1 cup

Nutrition (per serving): Calories: 195; Total Fat: 5g; Protein: 9g

Original recipe from My Fitness Pal can be found here!

Recipe of the Week: Buffalo Zucchini Chicken Burgers

Prep Time 15 minutes

Cook Time 6 minutes

Total Time 21 minutes

Servings 4

Ingredients

  • 1 pound 93% lean ground chicken (don’t use 99%, it will be too dry)
  • 1/2 cup shredded zucchini, squeezed of excess moisture with a paper towel
  • 2 tablespoons buffalo sauce
  • 1/4 cup finely diced yellow onion
  • ½ teaspoon garlic powder
  • 1/2 teaspoon cumin
  • 1/2 teaspoon salt
  • Freshly ground black pepper
  • 4 slices sharp cheddar cheese
  • For assembly:
  • 4 hamburger buns of choice
  • 4 tablespoons buffalo sauce, for topping
  • 1 large avocado, sliced
  • Butter lettuce
  • Sliced red onion

Instructions

  1. Preheat grill to medium high heat (~400 degrees F). Brush the grates with olive oil to prevent sticking.
  2. Make the burgers by adding the ground chicken/turkey, shredded zucchini, buffalo sauce, onion, garlic, cumin, salt and pepper to a large bowl. Mix with your hands until evenly combined. Divide into 4 equal portions and shape into 1/2 inch patties.
  3. Grill over medium-high heat for 6-8 minutes per side or until burgers are cooked through and a meat thermometer reads 165 degrees F. During the last few minutes of cooking the chicken burgers, add a slice of cheddar cheese on top of each burger patty; cover the grill for about 1 minute while the cheese melts.
  4. Place the onion on the bottom of the bun, then the burgers, top with a little bit of extra buffalo sauce, avocado and lettuce. Serve immediately. Great with sweet potato fries or fresh fruit!

Nutrition Facts

Per Serving (1 burger with whole grain bun + toppings)

Calories: 502

Fat 23.2g

Carbohydrates 41g

Protein 37.2g

Original recipe from Ambitious Kitchen can be found here!

Recipe of the Week: Almond Butter Peach Blueberry Oatmeal Cups

Prep Time 15 minutes

Prep Time 15 minutes

Cook Time 25 minutes

Total Time 40 minutes

Servings 12 servings

Mini Pumpkin Muffins

Ingredients

  • ½ cup creamy almond butter
  • 2 tablespoons melted and cooled coconut oil
  • 2 eggs, room temperature
  • ¼ cup pure maple syrup
  • 3/4 cup unsweetened almond milk
  • 1 teaspoon vanilla
  • 2 cups old fashioned rolled oats
  • 1 teaspoon baking powder
  • 1 teaspoon cinnamon
  • ¼ teaspoon salt
  • Mix-ins:
  • ¾ cup diced peaches (~1 medium peach)
  • ¾ cup fresh blueberries
  • For topping:
  • 12 thin peach slices (from 1 small peach)

Instructions

  1. Preheat the oven to 350 degrees F. Line a 12 cup muffin pan with muffin liners and spray with nonstick cooking spray to prevent oatmeal cups from sticking.
  2. In a medium bowl, mix together the almond butter, coconut oil, eggs, maple syrup, almond milk and vanilla until smooth and well combined.
  3. Next stir in dry ingredients: oats, baking powder, cinnamon and salt; stir well to combine. Fold diced peaches and blueberries into the batter.
  4. Evenly distribute oatmeal batter between muffin liners. Place a peach slice on top of each muffin. Bake for 25-30 minutes. Drizzle with your favorite nut butter before serving, if desired. Serves 12.

Nutrition Facts

Per Serving (1 oatmeal cup)

Calories 171

Fat 9.2g

Carbohydrates 19.5g

Protein 4.9g

Original recipe from Ambitious Kitchen can be found here!

Recipe of the Week: Salmon Couscous Salad

Prep Time: 20 minutes

Cook Time: 15 minutes

Total Time: 35 minutes

Ingredients

  • 1 cup uncooked couscous
  • 1 Tbsp. plus 2 tsp. extra-virgin olive oil, divided
  • 3/4 tsp. kosher salt, divided
  • 1 (12-oz.) fillet salmon, skin-on
  • 2 tsp. za’atar spice
  • 1/2 English cucumber, sliced into coins and then quartered
  • 3/4 cup fresh parsley, roughly chopped
  • 1/3 cup fresh dill, finely chopped
  • 1/3 cup minced red onion

Feta Dressing

  • 1/3 cup extra-virgin olive oil
  • 2 Tbsp. fresh lemon juice
  • 2 tsp. Dijon mustard
  • 2 tsp. honey or maple syrup
  • 1 garlic clove, minced
  • 1/4 tsp. each kosher salt and black pepper
  • 1/3 cup crumbled feta cheese

Instructions

  1. Prepare Couscous: In a medium saucepan, bring 1 1/4 cups water, 1 Tbsp. olive oil, and 1/4 tsp. salt to a boil. Stir in the couscous, cover with a lid, and remove from heat. Let the couscous steam for 5 minutes. Use a fork to fluff the couscous and break up any clumps. Transfer to a large bowl to slightly cool.
  2. Cook Salmon: Pat salmon dry with a paper towel. Rub with 2 tsp. olive oil, and season with za’atar spice and 1/2 tsp. salt. You can cook salmon one of two ways: under the broiler or on the stovetop:
    • Broil Salmon: Preheat broiler with oven rack 6 inches from heat. Place fillet, skin side down, on a foil-lined baking sheet. Broil to desired degree of doneness, 8 to 10 minutes.
    • Sauté Salmon: Heat 1 to 2 Tbsp. of olive oil in a skillet over medium-high. Place salmon, skin side-down, in pan and cook for about 3 minutes, until the flesh turns from translucent to opaque all the way up the sides. Gently flip salmon (usually a fish spatula, ideally), turn off heat, and cook for another 3 to 4 minutes, or until fully cooked.
    • Once the salmon is cooked, let rest for about 5 minutes before using a fork to flake into small pieces.
  3. Prepare Feta Dressing: In a medium bowl, combine olive oil, lemon juice, Dijon mustard, honey, garlic, salt and pepper; whisk to combine. Stir in feta cheese.
  4. Assemble Salad: To the bowl with cooled couscous, add cucumber, parsley, dill, and red onion; toss well. Add flaked salmon and dressing; gently stir to combine. Taste and adjust seasonings as needed. Garnish with extra crumbled feta and/or herbs, if desired.

Nutrition

Serving: 1 cup | Calories: 420kcal | Carbohydrates: 21g | Protein: 23g | Fat: 26g

Original recipe from Dishing Out Health can be found here!

Recipe of the Week: Zucchini and Corn Fiesta Salad

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

Servings: 6 servings

Ingredients

  • 2 Tbsp. extra-virgin olive oil
  • 3 small-medium size zucchinis, sliced into 1/4 inch thick coins
  • 1 jalapeño, seeds and ribs removed, finely chopped
  • 2 minced garlic cloves
  • 1/4 tsp. kosher salt
  • 1 1/2 cups frozen/thawed corn
  • 1 pint cherry tomatoes, halved
  • 1/2 cup crumbled feta cheese

Chili-Lime Vinaigrette

  • 3 Tbsp. extra-virgin olive oil
  • 2 Tbsp. fresh lime juice
  • 1/2 tsp. chili powder
  • 1/4 tsp. kosher salt
  • 1/4 tsp. ground cumin
  • 3 Tbsp. finely chopped fresh cilantro, plus more for garnish

Instructions

  1. Heat 2 Tbsp. oil in a large skillet over medium. Add zucchini; cook 5 to 7 minutes, stirring only occasionally, until golden-brown and tender. Add jalapeño and garlic; cook 2 more minutes, until aromatic. Stir in corn, cook 1 minute, until heated through. Season with salt and transfer mixture to a bowl.
  2. Prepare Chili-Lime Vinaigrette by combining olive oil, lime juice, chili powder, salt, cumin, and cilantro in a small bowl; stir with a whisk.
  3. Add tomatoes and feta cheese to zucchini mixture. Pour dressing on top and gently toss to combine. Garnish with additional cilantro, if desired.

Nutrition

Serving: 0.5cup, Calories: 150kcal, Carbohydrates: 16g, Protein: 5g, Fat: 8g

Original recipe from Dishing Out Health can be found here!

Creamy Asparagus and Pea Soup

PREP TIME: 5 minutes

COOK TIME: 25 minutes

TOTAL TIME: 30 minutes

Ingredients:

SOUP

  • 2 Tbsp olive or avocado oil
  • 12 ounces asparagus (trimmed // 1 large bundle yields ~12 ounces)
  • 10 ounces fresh or frozen peas (2 cups yield ~10 ounces)
  • 4 cloves garlic (minced)
  • 1 medium shallot (thinly sliced)
  • Salt + Pepper
  • 1 1/2 cups unsweetened plain almond milk
  • 1 1/2 cups vegetable broth
  • 1-2 Tbsp nutritional yeast (optional // for a slightly cheesy flavor)
  • 1/2 medium lemon (optional // juiced // for brightness)

GARLIC HERB CROUTONS (optional)

  • 2 cups bread (any kind // cubed)
  • 1/4 cup olive oil (or other neutral oil)
  • 1/4 tsp each garlic powder, salt + pepper, dried oregano, dried basil

Instructions:

  1. Preheat oven to 400 degrees F & spread asparagus on a bare baking sheet. Drizzle with oil of choice and season lightly with salt and pepper. Toss to coat. Roast for 15 minutes, then set aside. If making croutons, reduce heat to 325 degrees F at this time.
  2. Heat a large saucepan or pot medium heat. Once hot, add 2 Tbsp oil and shallot and garlic. Season lightly with salt and pepper and stir to coat. Cook for 2-3 minutes or until fragrant and translucent. Reduce heat if garlic begins browning.
  3. Add peas, vegetable broth and almond milk and season with salt and pepper once more.
  4. Transfer soup to blender (that is safe for blending hot liquids – it should have a lid that allows steam to escape) along with asparagus. Blend soup until creamy and smooth. Transfer back to pot and bring to medium heat and simmer.
  5. Add nutritional yeast and whisk. Continue cooking until warmed through and simmering, then reduce heat to low. Taste and adjust seasonings as needed, adding more salt and pepper if desired. Remove from heat and add lemon juice.
  6. If serving with croutons, prep while soup is simmering by lowering oven heat to 325 degrees F.
  7. Add bread crumbs to a mixing bowl. In a separate bowl, whisk together oil and seasonings and pour over bread crumbs and toss to combine. Season once more with a bit more garlic powder, salt and pepper. Toss once more.
  8. Spread on a clean baking sheet and bake or 15-20 minutes or until golden brown. Flip/stir at the 10-minute mark to ensure even baking.
  9. Serve soup with croutons, a touch of black pepper, and/or vegan parmesan cheese. Leftovers keep covered in the fridge for up to a few days.

Nutrition (1 of 4 servings)

Calories: 143, Carbohydrates: 16.4 g, Protein: 9.2 g, Fat: 5.5 g

Original recipe from Minimalist Baker can be found here!

Salmon with Curried Yogurt & Cucumber Salad

Total Time: 20 minutes

Serves: 4

Ingredients

  • 1?¼ pounds sustainable wild or farmed salmon, cut into 4 portions 
  • 2 tablespoons extra-virgin olive oil, divided
  • ½ teaspoon salt, divided
  • ½ teaspoon ground pepper, divided
  • ½ cup sliced cucumber
  • 2 tablespoons chopped fresh cilantro
  • 2 tablespoons minced shallot
  • ½ cup low-fat plain yogurt
  • 2 tablespoons lemon juice 
  • ¼ teaspoon curry powder

Directions

  1. Preheat grill to medium-high.
  2. Brush salmon with 1 tablespoon oil and sprinkle with 1/4 teaspoon each salt and pepper.
  3. Grill the salmon, turning once, until just cooked through, about 6 minutes.
  4. Meanwhile, combine cucumber, cilantro and shallot with the remaining 1 tablespoon oil and 1/8 teaspoon each salt and pepper in a medium bowl. Whisk yogurt, lemon juice, curry powder and the remaining 1/8 teaspoon each salt and pepper in a small bowl.
  5. Serve the salmon with the yogurt sauce and the cucumber salad.

Nutrition Facts

Serving Size: 4 oz. salmon, 2 Tbsp. yogurt and 2 Tbsp. cucumbers

Per Serving: 258 calories

Protein 30.2g; Carbohydrates 4.2g; Fat 12.7g

Original recipe from Eating Well can be found here!

Recipe of the Week: Sweet Potato Chickpea Buddha Bowl

PREP TIME: 5 minutes

COOK TIME: 25 minutes

TOTAL TIME: 30 minutes

Servings: 3

Ingredients:

VEGETABLES

  • 2 Tbsp olive, melted coconut, or avocado oil
  • 1/2 medium red onion (sliced in wedges)
  • 2 small sweet potatoes (halved)
  • 1 bundle broccolini (large stems removed // chopped)
  • 2 big handfuls kale (larger stems removed)
  • 1/4 tsp each salt + pepper

TAHINI SAUCE

  • 1/4 cup tahini
  • 1 Tbsp maple syrup
  • 1/2 medium lemon (juiced)
  • 2-4 Tbsp hot water (to thin)

CHICKPEAS

  • 1 (15-ounce) can chickpeas (drained, rinsed + patted dry)
  • 1 tsp cumin
  • 3/4 tsp chili powder
  • 3/4 tsp garlic powder
  • 1/4 tsp each salt + pepper
  • 1/2 tsp tsp oregano
  • 1/4 tsp turmeric

Instructions:

  1. Preheat oven to 400 degrees F and arrange sweet potatoes and onions on a bare baking sheet. Drizzle both with a bit of oil, making sure the flesh of the sweet potatoes are well coated and placed skin side down on the sheet.
  2. Bake for 10 minutes, then remove from oven flip sweet potatoes and add broccolini. Drizzle broccolini with a bit of oil and season with a pinch each salt and pepper.
  3. Bake for another 8-10 minutes, then remove from oven and add kale. Drizzle kale with a touch more oil and season with a pinch each salt and pepper. Bake for another 4-5 minutes then set aside.
  4. While vegetables are roasting, heat a large skillet over medium heat and add chickpeas to a mixing bowl and toss with seasonings.
  5. Once hot, add 1 Tbsp oil and chickpeas and sauté, stirring frequently. If they’re browning too quickly, turn down heat. If there isn’t much browning going on, increase heat. I found 10 minutes total at slightly over medium heat was perfect. Once the chickpeas are browned and fragrant, remove from heat and set aside.
  6. Prepare sauce by adding tahini, maple syrup and lemon juice to a mixing bowl and whisking to combine. Add hot water until a pourable sauce is formed. Set aside.
  7. To serve: slice sweet potatoes into bite size pieces. Divide vegetables between 3 serving bowls and top with chickpeas + tahini sauce.

Nutrition:

Calories: 474      Carbohydrates: 62 g       Protein: 13.2 g   Fat: 21 g

Sodium: 563 mg              Fiber: 11.4 g       Sugar: 7.2 g

Original recipe from Minimalist Baker can be found here!