Lynbrook | New Hyde Park | NY

healthy

RECIPE OF THE WEEK: Lemon-Blueberry Oatmeal Bars

This week enjoy lemon-blueberry oatmeal bars. This easy breakfast/snack is perfect for the busy month of September!

Active Time: 25 Mins      Total Time: 1 her 35 Mins    Servings: 9

 Calories: 192kcal    Carbohydrates: 29g    Protein: 6g    Fat: 6g    

Ingredients/ Equipment:

  • 2 cups old-fashioned rolled oats
  • ½ cup chopped toasted almonds plus 2 tablespoons, divided
  • 1 teaspoon baking powder
  • ¼ teaspoon salt
  • ? teaspoon baking soda
  • ½ cup well-stirred coconut milk or low-fat milk
  • 4½ tablespoons honey
  • ¼ cup unsweetened applesauce
  • 1 large egg, at room temperature
  • 1 large egg white, at room temperature
  • 1 tablespoon grated lemon zest
  • 1 teaspoon vanilla extract
  • 1 cup fresh blueberries, divided
  1. Stir oats, 1/2 cup almonds, baking powder, salt and baking soda together in a large bowl. Whisk coconut milk (or low-fat milk), honey, applesauce, egg, egg white, lemon zest and vanilla in a medium bowl until well combined. Add the milk mixture to the oat mixture; stir until well combined. Fold in 2/3 cup blueberries. Let stand at room temperature for 30 minutes, stirring occasionally.
  2. Meanwhile, preheat oven to 350°F. Coat an 8-inch-square baking pan with cooking spray; line with parchment paper, leaving a 2-inch overhang on all sides.
  3. Spread the mixture evenly in the prepared pan. Top with the remaining 1/3 cup blueberries and 2 tablespoons almonds, pressing gently into the surface.
  4. Bake until set and edges are starting to turn golden, 30 to 35 minutes. Let cool in the pan on a wire rack for 10 minutes. Using the parchment overhangs as handles, remove from the pan and cut into 9 bars using a sharp knife. Serve warm or at room temperature.

Original recipe can be found at eatingwell here!

RECIPE OF THE WEEK: GREEK YOGURT CHICKEN SALAD LETTUCE WRAPS

This week enjoy some Greek yogurt chicken salad lettuce wraps! This healthy snack option is perfect for when you want something refreshing and with high protein!

Prep Time: 15 Mins    Cook Time: 7 Mins    Total: 22 Mins     Servings = 10 

Calories: 148 kcal       Carbohydrates: 9 g      Protein: 16 g      Fat: 5 g  

Ingredients/ Equipment:

  • 1 pound boneless skinless chicken breasts
  • 1 teaspoon olive oil
  • salt and freshly ground black pepper to taste
  • 1/2 teaspoon garlic powder
  • 1/4 cup celery , diced
  • 1/2 cup red onion , diced
  • 1/2 cup grapes , red or green, halved
  • 1/2 cup apple , diced
  • 1/4 cup dried cranberries , diced
  • 1/4 cup almonds , chopped
  • 1/3 cup plain Greek yogurt
  • 2 Tablespoons mayonnaise
  • 1 teaspoon lemon juice
  • salt and freshly ground black pepper , to taste
  • 1 head Boston Bib lettuce , or romaine heart leaves, for serving

Directions:

  1. Add a little olive oil to a saute pan over medium high heat. 
  2. Chop the chicken and and season with salt, pepper, and a tiny bit of garlic powder. Saute for just a few minutes, until cooked through.
  3. In a large bowl toss together the chicken, celery, onion, grapes, apple, cranberries and almonds.
  4. In a small bowl combine the Greek yogurt, mayo, and lemon juice and stir well to combine. 
  5. Add sauce to the large bowl with the chicken mixture and toss to evenly coat. Season with salt and pepper, to taste, if needed.
  6. Wash lettuce and separate into leaves, patting them each dry with a paper towel. 
  7. Add a large spoonful of the chicken mixture to each lettuce wrap.
  8. You might also like Avocado Chicken Salad Lettuce Wraps!

You can find the full recipe at tastesbetterfromscratch here!

RECIPE OF THE WEEK: BLACK BEAN BURGERS WITH GUACAMOLE AND GRIDDLED ONIONS

This week enjoy black bean burgers with guacamole and griddled onions. These veggie burgers are tender, moist, flavorful, and healthy! What more can you ask for?

Prep Time: 10 Mins    Cook Time: 10 Mins    Total: 40 Mins  Servings = 4 Large /6 Small

Calories: 240 kcal Carbohydrates: 36 g  Protein: 12 g   Fat: 5 g  

Ingredients:

Extra-virgin olive oil, as needed

½ small yellow onion, diced

3 garlic cloves, minced

2 cans black beans, rinsed and drained, divided

1 teaspoon cumin

1 teaspoon chili powder

½ teaspoon smoked paprika

2 tablespoons mayonnaise or vegan mayonnaise

? cup breadcrumbs

Kosher salt and freshly ground black pepper

1 small red onion, sliced

Toasted burger buns, lettuce and guacamole, to serve

Directions:

1. In a large skillet, heat a few tablespoons of olive oil over medium heat. Add the yellow onion and cook until soft and translucent, about 5 minutes. Stir in the garlic and cook until fragrant, about two minutes more.

2. Add about two thirds of the black beans to the skillet; stir in the cumin, chili powder and paprika. Season generously with salt and pepper, and cook until the beans are warm, about 3 minutes. Taste and adjust the seasoning as needed.

3. Transfer the bean mixture to the bowl of a food processor. Add the breadcrumbs and mayonnaise and pulse until fully combined and mostly smooth. Transfer to a large bowl and stir in the remaining beans.

4. Form the burgers into 4 large or 6 small patties. At this point, you can individually wrap the burgers in plastic wrap and aluminum foil, and freeze for up to 3 months.

5. To cook the burgers, heat a few tablespoons of olive oil in a large skillet over medium-low heat. Add the burgers and cook until golden brown on one side, 5 to 8 minutes. Flip and cook until golden brown on the other side, about 5 minutes more. Transfer to a plate.

6. In the same skillet, add the red onion slices and cook until caramelized on one side, about 5 minutes. Flip and cook until golden brown, about 3 minutes more. Assemble burgers.

You can find the full recipe at purewow here!

RECIPE OF THE WEEK: EGG ROLL IN A BOWL

This week enjoy egg roll in a bowl. This easy healthy recipe tastes great, is low in carbs, and is high in protein!

Prep Time: 10 Mins    Cook Time: 18 Mins    Total: 28 Mins     Servings = 3

Calories: 325 kcal Carbohydrates: 14 g  Protein: 32 g   Fat: 15 g  

Ingredients/ Equipment:

  • 1 lb ground turkey or chicken
  • ¼ cup yellow onion, chopped
  • 3 cloves garlic, minced
  • 2 teaspoons fresh ginger, grated or minced
  • 1 12-14 oz package coleslaw mix
  • ¼ cup low-sodium soy sauce, tamari or coconut aminos
  • 2 teaspoons toasted sesame oil
  • 1-2 teaspoons sriracha or sambal oelek
  • 2 green onions, sliced
  • sriracha, for serving (optional)
  • https://353776104809d7e1be7a3dfb06b20a4c.safeframe.googlesyndication.com/safeframe/1-0-45/html/container.html sesame seeds and chopped cilantro, for garnish
  • cooked cauliflower rice, for serving (optional)

Directions:

  • Heat a large skillet over medium-high heat. Add ground meat and cook until no longer pink, about 5-6 minutes. While cooking, break meat into smaller pieces using a wooden spoon or spatula and season liberally with salt and pepper.
  • Add onion, garlic, ginger, coleslaw mix, soy sauce, sesame oil and sriracha to the skillet. Cook for another 5 minutes or so, until cabbage is tender. Taste and add more soy sauce or sriracha, if needed.
  • Portion mixture into bowls and top with green onions, sesame seeds and cilantro. Serve with additional soy sauce, sriracha or chili crisp, if desired.

You can find the full recipe at eatingbirdfood here!

RECIPE OF THE WEEK: COD WITH CUCUMBER, AVOCADO & MANGO SALSA SALAD

This week enjoy cod with cucumber, avocado & mango salsa salad. A flavorful dish bursting with the colors and flavors of summer!

Prep Time: 5 Mins    Cook Time: 8 Mins    Total: 18 Mins     Servings = 2 

Calories: 272 kcal Carbohydrates: 15 g  Protein: 25 g   Fat: 12 g  

Ingredients/ Equipment:

  • 125g cod fillets
  • 1 lime, zested and juiced
  • 1 small mango, peeled, stoned, and chopped (or 2 peaches, stoned and chopped)
  • 1 small avocado, stoned, peeled and sliced
  • ¼ cucumber, chopped
  • 160g cherry tomatoes, quartered
  • 1 red chili, deseeded and chopped
  • 2 spring onions, sliced
  • Handful chopped coriander

Directions:

  • Step 1

Heat oven to 200C/180C fan/gas 6. Put the cod fillets in a shallow ovenproof dish and pour over half the lime juice, with a little of the zest, then grind over some black pepper. Bake for 8 mins or until the fish flakes easily but is still moist.

  • Step 2

Meanwhile, put the rest of the ingredients, plus the remaining lime juice and zest, in a bowl and combine well. Spoon onto plates and top with the cod, spooning over any juices in the dish.

You can find the full recipe at BBCgoodfood here!

RECIPE OF THE WEEK: CUCUMBER SOUP

This week enjoy cucumber soup! This refreshing dish is a great summer dish. Made with simple, fresh ingredients like cucumbers and grapes makes this recipe perfect for the warmer weather!

Prep Time: 10 Mins    Chill Time: 2 hours    Total: 2 hours 10 Mins     Servings = 8 

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

Ingredients/ Equipment:

  • 2slices sandwich bread
  • 1 cup water
  • 1 ½ pound English cucumbers
  • 1 cup seedless green grapes, plus more for garnish
  • 1/3 cup blanched, slivered almonds
  • 1/3 cups extra-virgin olive oil, plus more for drizzling
  • 2 cloves garlic, coarsely chopped
  • 2 teaspoons sherry vinegar, plus more as needed
  • 1 teaspoon fine salt
  • Finely chopped chives for garnish

Directions:

  • Trim the crusts from the bread and cut the bread into 1- inch cubes. Place the cubes in a small bowl, mix in the water, and set to soak for 5 minutes.
  • Meanwhile, peel the cucumbers. Cut into large chunks and place in a blender. Add the 1 cup grapes, almonds, 1.3 cup oil, garlic, 2 teaspoons vinegar, and salt. When the bread is ready, add it and any remaining soaking liquid to the blender. Blend on high speed until very smooth, scrapping down the sides of the blender as needed, about 2 minutes total.
  • Cover and refrigerate in the blender jar if it can fit, or transfer to a bowl or airtight container. Refrigerate until chilled and the flavors meld, about 2 hours.
  • Taste and season with more vinegar as needed. Pour or ladle into serving bowls and top with the chives, sliced green grapes, and a drizzle of olive oil. 

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: CHICKPEA SALAD WITH SMASHED CUCUMBERS

This week enjoy chickpea salad with smashed cucumbers. This tasty light refreshing side dish would be perfect for an afternoon BBQ!

Total: 25 Mins    Servings = 4-6

 Calories: 156kcal   Carbohydrates: 22g   Protein: 5g   Fat: 7g    

Ingredients/ Equipment:

  • 12 oz. Persian cucumbers
  • Kosher salt and pepper
  • 2 Tbsp. fresh lemon juice
  • 1 tsp. honey
  • 2 Tbsp. olive oil
  • 1 Tbsp. capers, drained and roughly chopped
  • 1/4 tsp. dried oregano
  • 1/2 very small red onion, finely chopped
  • 1 jalapeño, seeded and finely chopped
  • 1 15-ounce can chickpeas, rinsed
  • 12 oz. mixed cherry and grape tomatoes (halved or sliced)
  • 1/2 cup flat-leaf parsley, chopped
  • Crumbled feta cheese, for serving

Directions:

  1. Step 1With side of chef’s knife, bash cucumbers slightly to crush, halve lengthwise, then cut each into 4 to 6 chunks. Transfer cucumbers to bowl and toss with 2 tsp salt. Let sit 10 minutes.
  2. Step 2Meanwhile, in large bowl, whisk together lemon juice and honey to dissolve. Whisk in oil, capers, oregano, and 1/4 teaspoon each salt and pepper. Add onion, jalapeño, and chickpeas and toss to combine. Let sit at least 10 minutes. 
  3. Step 3Transfer cucumbers to colander and rinse, then shake off as much water as possible. Add to bowl with dressing, along with tomatoes and parsley, and toss to combine. Serve topped with feta if desired.

Recipe can be found at goodhousekeeping here!