Peak Performance Fitness

Lynbrook | New Hyde Park | NY

holidays

Recipe of the Week: Spaghetti Squash Lasagna with Broccolini

Serves 4
Ready in 40 minutes

Ingredients:

  • 1 2½- to 3-pound spaghetti squash, halved lengthwise and seeded
  • 1 tablespoon extra-virgin olive oil
  • 1 bunch broccolini, chopped
  • 4 cloves garlic, minced
  • ¼ teaspoon crushed red pepper
  • 2 tablespoons water
  • 1 cup shredded part-skim mozzarella cheese, divided
  • ¼ cup shredded Parmesan cheese, divided
  • ¾ teaspoon Italian seasoning
  • ½ teaspoon salt

Directions:

  1. Position racks in upper and lower thirds of oven; preheat to 450°F.
  2. Place squash cut-side down in a microwave-safe dish; add 2 tablespoons water. Microwave, uncovered, on High until the flesh is tender, about 10 minutes. (Alternatively, place squash halves cut-side down on a rimmed baking sheet. Bake in a 400°F oven until the squash is tender, 40 to 50 minutes.)
  3. Meanwhile, heat oil in a large skillet over medium heat. Add broccolini, garlic and red pepper; cook, stirring frequently, for 2 minutes. Add water and cook, stirring, until the broccolini is tender, 3 to 5 minutes more. Transfer to a large bowl.
  4. Use a fork to scrape the squash from the shells into the bowl. Place the shells in a broiler-safe baking pan or on a baking sheet. Stir ¾ cup mozzarella, 2 tablespoons Parmesan, Italian seasoning, salt and pepper into the squash mixture. Divide it between the shells; top with the remaining ¼ cup mozzarella and 2 tablespoons Parmesan.
  5. Bake on the lower rack for 10 minutes. Move to the upper rack, turn the broiler to high and broil, watching carefully, until the cheese starts to brown, about 2 minutes.

 

Nutrition Information:

Serving size: ½ stuffed squash half
Per serving: 194 calories; 11g fat; 2g fiber; 15g carbohydrates; 11g protein; 5g sugars;

 

Original recipe from EatingWell.com can be found here!

Recipe of the Week: Veggistrone

Makes 10 servings
Ready in 1 hour 45 minutes

Ingredients:

  • 2 tablespoons extra-virgin olive oil
  • 2 cups chopped onions (2 medium)
  • 2 cups chopped celery (4 medium stalks)
  • 1 cup chopped green bell pepper (1 medium)
  • 4 cloves garlic, minced
  • 3 cups chopped cabbage
  • 3 cups chopped cauliflower (about ½ medium)
  • 2 cups chopped carrots (4 medium)
  • 2 cups green beans, cut into 1-inch pieces, or frozen, thawed
  • 8 cups low-sodium vegetable broth or chicken broth
  • 2 cups water
  • 1 (15 ounce) can tomato sauce
  • 1 (14 ounce) can diced tomatoes
  • 1 (15 ounce) can kidney or pinto beans, rinsed
  • 1 bay leaf
  • 4 cups chopped fresh spinach
  • ½ cup thinly sliced fresh basil
  • 10 tablespoons freshly grated Parmesan cheese

Directions:

  1. Heat oil in a large soup pot or Dutch oven (8-quart or larger) over medium heat. Add onions, celery, bell pepper and garlic; cook, stirring frequently, until softened, 13 to 15 minutes. Add cabbage, cauliflower, carrots and green beans; cook, stirring occasionally, until slightly softened, about 10 minutes more.
  2. Add broth, water, tomato sauce, tomatoes, beans and bay leaf; cover and bring to a boil. Reduce heat and simmer, partially covered, until the vegetables are tender, 20 to 25 minutes. Stir in spinach and simmer for 10 minutes more.
  3. Discard the bay leaf. Stir in basil. Top each portion with 1 tablespoon cheese.

Nutrition Information:

Serving size: 2 cups
Per serving: 162 calories; 5g fat; 9g fiber; 24g carbohydrates; 7g protein; 10g sugars

 

Original recipe from Eating Well can be found here!

Recipe of the Week: Hawaiian Turkey Sliders

Serves: 6
Total Time: 30 minutes
Active Prep: 30 minutes

Ingredients

  • 1 pound 93%-lean ground turkey
  • 2 tablespoons reduced-sodium teriyaki sauce
  • 2 scallions, sliced
  • 1 large garlic, minced
  • ¼-inch-thick fresh pineapple rings
  • 1 small red onion, cut into ¼-inch-thick rings
  • toasted slider buns, preferably whole-wheat
  • 2 tablespoons mayonnaise
  • 6 small leaves Boston lettuce

Preparation

  1. Preheat grill to medium-high.
  2. Combine turkey, teriyaki sauce, scallions and garlic in a medium bowl; gently knead together. Do not over mix. Form into 6 burgers, about 3 inches wide.
  3. Oil the grill rack. Grill the burgers until an instant-read thermometer inserted in the center registers 165°F, 2 to 3 minutes per side. Grill pineapple rings until lightly charred, about 2 minutes per side. Grill onions until lightly charred and starting to soften, about 2 minutes per side.
  4. Assemble the burgers on toasted buns with 1 teaspoon mayonnaise, 1 lettuce leaf, 1 pineapple ring and about 3 onion rings each.

 

Original recipe from Eating Well can be found here!

 

Fast Facts for Successful Resolutions

The New Year is here and New Year’s resolutions have been made. Stay healthy, get in shape, lose weight. These are all very common goals for most “resolutionists,” but too often these goals don’t make it past January. Fitness is a journey, so here are a few quick tips to get you on your way and help you fulfill your new year’s resolutions.

  • Set attainable short term goals. Sometimes, looking down the road at your long term goals can be can be intimidating. Making short terms goals allows you to track your progress and stay positive on your journey.
  • Don’t hesitate. The quicker you begin the process, the faster you will be able to reach your goals. Start today!
  • Create your diet. It is not necessary to “go on a diet.” Small alterations can have an exponential effect on losing weight and attaining your fitness goals.
    • Decreasing meal size- focus on portion control to avoid overeating.
    • In conjunction with the previous point, increase the amount of smaller meals throughout the day. Eating something every 3-4 hours helps create a more efficient metabolism.
    • Exchange simple carbohydrates or sugars for complex carbs. Try having whole wheat/grains instead of white bread or brown rice over white rice.
    • Decrease (not necessarily eliminate) sweats and treats, and try to replace them with fruits and vegetables.
    • Increase protein intake from lean meats and plant based sources.
    • Increase water intake- one of the easiest tasks which can be done throughout the day!
  • Exercise. Both cardiovascular and resistance training are recommended for achieving your body transformation. Cardiovascular exercise increases our endurance and conditions your body to burn fat more effectively. Resistance training preserves lean body mass and builds up muscle and joint strength.
  • Stay determined and stay positive. Surround yourself with positive people and stay away from negative environments that will hinder you from reaching your goals. Focus on completing each short term goal and realize that each step brings you that much further on your journey.

 

By David McCalla

Recipe of the Week: Wintertime Super Food Stew

Prep Time: 20 minutes
Servings: 6

Ingredients:

  • ½ cup quinoa, uncooked
  • 1 can of white beans, rinsed and drained
  • 2 14oz cans of fire roasted diced tomatoes (with chiles if you like spice!)
  • 2 carrots, peeled and chopped
  • 1 stalk of celery, chopped
  • 6 cups low sodium vegetable or chicken stock
  • 1 small onion, chopped
  • 1 Tbs olive oil
  • 2 cloves of garlic, minced
  • 1 cup fresh peas (or frozen)
  • 2 parsnips, peeled and chopped
  • 1 Tbs garlic powder
  • 1 Tbs oregano
  • ¼ tsp cayenne pepper
  • ¼ tsp black pepper
  • ¼ tsp cumin
  • salt to taste
  • Fresh parsley to garnish

Directions:

Sauté onion with olive oil until translucent. Add all ingredients, including sautéed onion to slow cooker and mix well. Cook on high for 4 hours or on low for 6 hours. Serve and garnish with parsley!

Nutrition per Serving:
Calories: 241
Carbohydrates: 41g
Fat: 3g
Protein: 11g