Lynbrook | New Hyde Park | NY

healthy

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!

RECIPE OF THE WEEK: WHITE CHICKEN CHILI

This week enjoy white chicken chili! This super easy high protein meal is great when you want that perfect cozy tasty dinner!

Prep Time: 15 Mins    Total: 50 Mins    Servings = 6-8

 Calories: 416kcal   Carbohydrates: 29g   Protein: 37g  Fat: 14g    

Ingredients/ Equipment:

  • 1 Tbsp. neutral oil
  • 1 medium yellow onion, chopped
  • 1 jalapeño, seeded, finely chopped
  • 2 cloves garlic, finely chopped
  • 1 tsp. dried oregano
  • 1 tsp. ground cumin
  • 3 boneless, skinless chicken breasts, cut into thirds
  • 5 cups low-sodium chicken broth
  • 2 (4.5-oz.) cans green chiles
  • Kosher salt
  • Freshly ground black pepper
  • 2 (15-oz.) cans white beans, drained, rinsed
  • 1 1/2 cups frozen corn
  • 1/2 cup sour cream
  • 1 avocado, thinly sliced, for serving
  • 1/4 cup chopped fresh cilantro, for serving
  • 1/4 cup crushed tortilla chips, for serving
  • 1/4 cup shredded Monterey Jack, for serving

Directions:

  1. In a large pot over medium heat, heat oil. Add onion and jalapeño and cook, stirring, until softened, about 8 minutes. Add garlic, oregano, and cumin and cook, stirring, until fragrant, about 1 minute. Add chicken, broth, and chiles; season with salt and pepper. Bring to a boil, then reduce heat and simmer, uncovered, until chicken is tender and cooked through, 10 to 12 minutes. Transfer chicken to a plate and shred with 2 forks. 
  2. Add beans to pot and bring to a simmer. Cook, smashing about one-quarter of beans with a wooden spoon, until slightly thickened, about 10 minutes. Add corn and shredded chicken and cook, stirring, until heated through, about 1 minute more. Remove from heat and stir in sour cream.
  3. Ladle chili into bowls. Top with avocado, cilantro, chips, and cheese.

Original recipe can be found at delish here!

RECIPE OF THE WEEK: MEAL PREP TURKEY MEATBALLS & ZOODLES

This week enjoy meal prep turkey meatballs and zoodles! A quick high protein meal that is great for meal prepping!

Prep Time: 10 Mins   Cook Time: 20 mins   Total: 30 Mins   Serving = 4

Calories: 311kcal    Carbohydrates: 14g    Protein: 30g    Fat: 15g    

Ingredients/ Equipment:

  • 4 medium Zucchini, spiralized
  • 2 Cups Marinara Sauce
  • 2 Tbsp Freshly Grated Parmesan Cheese
  • 2 Tbsp Freshly chopped parsley, to garnish

For The Meatballs:

  • 1 1/2 lbs Ground Turkey
  • 1/4 Cup Freshly grated Parmesan cheese
  • 1 Egg
  • 1 Tbsp Italian seasoning
  • 1/4 Tsp Chili Flakes
  • Sea Salt and freshly ground black pepper, to taste

Directions:

  1. Preheat oven to 400 degrees F and line a sheet pan with parchment paper.
  2. In a large mixing bowl, add all meatballs ingredients and stir until well combined. Take spoonfuls of the mixture add roll it between your palms to create the meatballs.
  3. Place meatballs into the prepared baking sheet and bake for 15-18 minutes, or until cooked through and golden brown on the sides.
  4. Divide the zoodles among 4 meal prep containers. Top with marinara sauce, meatballs, parmesan and garnish with fresh chopped parsley.

Original recipe can be found at healthyfitness here!

RECIPE OF THE WEEK: GREEK SALAD COTTAGE CHEESE BOWL

  

Enjoy a Greek salad cottage cheese bowl. A great healthy food option that is fast and packed with protein!

Prep Time: 15 Mins    Total: 30 Mins   Servings: 4

 Calories: 386kcal    Carbohydrates: 23g    Protein: 27g    Fat: 20g    

Ingredients/ Equipment:

  • 4 large eggs 
  • 2 Persian cucumbers, halved, cut into 1/2″ pieces
  • 1 medium orange or yellow bell pepper, seeds and ribs removed, cut into 1/2″ pieces 
  • 1 cup halved cherry tomatoes 
  • 1/4 cup sliced pitted Kalamata olives 
  • 3 Tbsp. extra-virgin olive oil
  • 2 Tbsp. capers, drained 
  • 2 Tbsp. fresh lemon juice
  • 1 tsp. za’atar, plus more for serving (optional)
  • Kosher salt
  • Freshly ground black pepper
  • 1/3 cup fresh mint and/or parsley leaves, torn if large
  • 3 cups low-fat cottage cheese
  • Whole grain pita chips, for serving

Directions:

  1. In a small pot, cover eggs with 2″ water. Bring to a simmer, then cover pot and remove from heat. Let sit 8 minutes. Drain eggs and immediately transfer to a bowl of ice water. Let cool until cold to the touch, about 3 minutes. Peel and halve lengthwise; set aside.
  2. In a medium bowl, toss cucumbers, bell pepper, tomatoes, olives, oil, capers, lemon juice, and za’atar (if using); season with salt and pepper. Stir in mint.
  3. Divide cottage cheese among bowls. Top with tomato salad and reserved eggs. Sprinkle with more za’atar (if using). Serve with pita chips alongside.

Original recipe can be found at https://www.delish.com/cooking/recipe-ideas/a60098946/greek-salad-cottage-cheese-bowl-recipe/

RECIPE OF THE WEEK: SPRING CHICKEN SALAD

Start your spring off right with some spring chicken salad. A fast easy meal packed with protein and flavor!

Cook Time: 6 Mins     Prep Time: 14 Mins    Total: 20 Mins   Servings: 4

 Calories: 331kcal    Carbohydrates: 19g    Protein: 27g    Fat: 17g    

Ingredients/ Equipment:

  • 1/2 pound small red-skinned potatoes, halved
  • Kosher salt
  • 2 tablespoons chopped fresh chives
  • 2 tablespoons chopped fresh tarragon
  • 2 tablespoons white wine vinegar
  • 1/4 cup low-fat plain Greek yogurt
  • Freshly ground pepper
  • 1/4 cup extra-virgin olive oil
  • 4 romaine hearts, torn
  • 1 rotisserie chicken, skin removed and meat shredded (about 2 cups)
  • 1 Kirby cucumber, peeled, halved lengthwise, seeded and sliced
  • 4 radishes, cut into wedges
  • 1 yellow bell pepper, thinly sliced

Directions:

  1. Place the potatoes in a small pot and cover with water. Season with salt, cover and boil until fork-tender, about 6 minutes. Drain and cool.
  2. Meanwhile, pulse the chives, tarragon, vinegar, yogurt, 1/2 teaspoon salt, and pepper to taste in a food processor. Slowly drizzle in the olive oil and pulse to make a thick dressing.
  3. Toss the romaine, potatoes, chicken, cucumber, radishes and bell pepper with the dressing in a large bowl. Season with salt and pepper.

Original recipe can be found at the foodnetwork here!

RECIPE OF THE WEEK: AVOCADO TOAST WITH EGG

This week enjoy avocado toast in four different ways! This super healthy fast meal is a great way to kick start your day and keep you energetic throughout!

Cook Time: 5 Mins     Prep Time: 5 Mins    Total: 10 Mins   Servings: 1 Toast

 Calories: 229kcal    Carbohydrates: 23g    Protein: 12g    Fat: 10g    

Ingredients/ Equipment:

  • 1 slice whole grain or gluten-free bread, toasted (I love Dave’s Killer Bread good seed, thin sliced)
  • 1 oz mashed, 1/4 small haas avocado
  • cooking spray
  • 1 large egg
  • kosher salt and black pepper to taste
  • hot sauce or red pepper flakes, optional

Directions:

  • Mash the avocado in a small bowl and season with salt and pepper.

For Sunny Side Up Egg Option:

  • Heat a small nonstick skillet over low heat, when hot spray with oil and gently crack the egg into the skillet. Cover and cook until the egg sets and the yolk is to your liking.

Hard Boiled Egg Option:

  • I have several methods to make hard boiled eggs, you can make hard boiled eggs on the stove, air fryer hard boiled eggs, or instant pot hard boiled eggs.

Scrambled Egg Option:

  • Beat the egg in a small bowl with a fork and season with a pinch of salt. Heat a small nonstick skillet over low heat, when hot spray with oil and pour the egg into the skillet. When the edges start to set, gently fold the eggs until the eggs are cooked through, about 2-3 minutes.

Poached Egg Option:

  • Bring a small pot of water to a boil. Crack the egg into a small bowl. When the water is boiling stir 1 teaspoon of white vinegar into the water and stir in a circular motion to create a vortex. Lower the heat then carefully add the egg to the middle of the pot and cook for 3-4 minutes, until the yolk is cooked to your liking. Remove the egg with a slotted spoon and place on a paper towel.

To finish the avocado toast:

  • Place mashed avocado over toast, top with egg, sprinkle with salt and pepper and/or hot sauce or red pepper flakes, if desired!

Original recipe can be found at https://www.skinnytaste.com/avocado-toast-with-sunny-side-egg/

RECIPE OF THE WEEK: CORNED BEEF AND CABBAGE

Getting ready for St. Patrick’s day? This classic corned beef and cabbage recipe is a perfect recipe for you and your family to enjoy this holiday!

Prep Time: 1 Hr 30 Mins   Cook Time: 3 Hr 30 Mins  Total: 5 Hours  Servings: 6-8

 Calories: 576kcal    Carbohydrates: 29g    Protein: 38g    Fat: 34g    

Ingredients/ Equipment:

For the Corned Beef:

  • 3- to 4- pound Corned Beef Brisket homemade or storebought
  • 1 tablespoon pickling spice*
  • 2 bay leaves
  • 4 garlic cloves peeled

For the Cabbage & Vegetables:

  • 2 cups water
  • 4 medium carrots chopped on a bias into 2” pieces
  • 1 pound Gold Potatoes or Yukon Gold potatoes, quartered
  • 1 medium yellow or white onion peeled, halved, with halves cut into thirds
  • 1 medium head cabbage cored and cut into wedges
  • 1 ½ teaspoons Dijon mustard

Directions:

  • Rinse the brisket all over, then pat very dry. If applicable, trim off excess fat carefully with a paring knife, being careful not to cut away any of the meat itself.
  • Place the brined brisket into a large stockpot (6 quarts or larger) and cover with at least 1 inch of water above the brisket. Add garlic cloves, bay leaf, and 1 tablespoon pickling spice.
  • Bring liquid to a boil over high heat, then reduce the heat to maintain a low simmer. Cover and let simmer for about 3 hours or until the brisket registers 180 degrees F to 190 degrees F on a meat thermometer and is fork tender.
  • Once the meat is ready, turn off the heat and let cool 10 minutes. With kitchen tongs, carefully remove the corned beef from the cooking liquid and transfer it to a cutting board. Remove 2 cups of liquid from the pot, then strain it into a bowl to remove any pieces. Set aside. Discard the remaining liquid from the pot and lightly rinse the pot to use later.
  • Let the corned beef cool for 20 minutes at room temperature.
  • While the corned beef cools, place the 2 cups of the strained liquid and 2 cups of water into the now-empty pot.
  • Top with carrots, potatoes, onion, and cabbage. Bring liquid to a boil, then use a soup ladle to baste the vegetables at the top of the pot. Reduce heat to a low simmer, cover, and cook until vegetables have softened, about 25 to 30 minutes. Baste the vegetables with the hot liquid 2 more times as they cook.
  • While the vegetables cook, slice the corned beef against the grain into 1/4” inch strips.
  • When the vegetables are ready, use a slotted spoon to transfer them to a large serving platter that has a lip to prevent liquid overflow. Top the cooked vegetables with the sliced corned beef.
  • To the pot of leftover liquid from the vegetables, add the mustard and mix together until combined. Spoon the liquid over the platter. Enjoy!

Original recipe can be found at wellplated here!