Peak Performance Fitness

Lynbrook | New Hyde Park | NY

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Recipe of the Week: Mediterranean Zucchini Boats

PREP TIME 20 minutes
COOK TIME: 40 minutes
TOTAL TIME: 1 hour

Ingredients:

  • 3-4 large zucchini
  • 1/2 cup uncooked quinoa, rinsed well under cold water
  • 1/4 cup diced shallot or onion
  • 1 clove of garlic, grated or minced
  • 1 teaspoon ground cumin
  • 1 teaspoon dried oregano
  • 1/4 teaspoon ground coriander
  • 1/4 teaspoon smoked paprika
  • Kosher salt and fresh ground black pepper to taste
  • 1/4 cup sun dried tomatoes, chopped
  • Zest of a lemon + 2 tablespoons of juice
  • 1 cup canned chickpeas, rinsed and drained
  • 1/4 cup kalamata olives, chopped
  • 1/3 cup crumbled feta cheese
  • 2 tablespoons chopped parsley
  • 2 tablespoons toasted pine nuts

Instructions:

  1. Preheat oven to 400° F. Cut the zucchini in half lengthwise and use a spoon to scoop out the middle leaving a 1/4 inch border all the way around. Sprinkle salt onto the flesh and let them sit for 10-15 minutes. Prepare the quinoa while you wait.
  2. In a large saucepan, sauté the shallot and garlic in a couple teaspoons of olive oil. When they’re soft and fragrant, add in the quinoa, cumin, oregano, smoked paprika, salt and pepper, and sun dried tomatoes. Stir together and toast the quinoa for 30 seconds and then pour in 1 cup of water. Bring the quinoa to a boil then cover with a lid and lower the heat and let it simmer for 15 minutes.
  3. While the quinoa cooks par-bake the zucchini. Start by using a paper towel to blot out the excess liquid from the inside of the zucchini. Spray a sheet pan with cooking oil or line it with foil. Place the zucchini halves onto the sheet cut side up and bake for 10 minutes. Remove from the oven.
  4. After the quinoa is cooked, add in the lemon zest and juice, chickpeas, olives, feta, and parsley. Fluff everything together with a fork and then divide the filling into the zucchini boats. Drizzle the tops of them with a little olive oil and then place the sheet pan back into the oven and bake another 10 minutes or until the zucchini is tender.
  5. Remove the zucchini boats from the oven and garnish with toasted pine nuts, extra feta and parsley.

Nutrition Information:

CALORIES: 299
FAT: 10g
CARBOHYDRATES: 42g
FIBER: 8g
SUGAR: 9g
PROTEIN: 13g

 

Original recipe from Recipe Runner can be found here!

Recipe of the Week: Peach & Brussels Crunch Salad

Enjoy this summer salad for lunch, as a side dish on its own, or paired with your favorite protein! It’s sweet, savory and the perfect blend of flavors.

Prep Time: 20 minutes
Cook Time: 10 minutes
Total Time: 30 minutes
Makes: 4 servings

Ingredients:

For the dressing:

  • ¼ cup tahini
  • 2-3 Tbsp fresh lemon juice
  • 1-2 Tbsp pure maple syrup or honey
  • 1 teaspoon dijon mustard
  • 1 tablespoon poppy seeds
  • ¼ teaspoon onion powder
  • ½ teaspoon salt
  • 2-3 tablespoons water, to thin the dressing

For the salad:

  • 1 pound brussels sprouts, outer yellow leaves and stems removed, and shredded
  • 2 cups sliced peaches (2-3 medium peaches)
  • 1/3 cup feta crumbles

For the nut crunch mixture:

  • 1/3 cup sliced almonds
  • 1/4 cup raw pepitas (pumpkin seeds)
  • ½ tablespoon pure maple syrup
  • Sea salt

Instructions

  1. In a small bowl mix together tahini, lemon juice, maple syrup/honey, dijon mustard, poppy seeds, onion powder, salt and water to thin the dressing. Taste and adjust depending if you like it sweeter.
  2. Next, shred the brussels sprouts by using a food processor and pulse until the brussels sprouts are thinly sliced. If you don’t have a food processor, feel free to use a sharp knife to thinly slice.
  3. Add brussels to a large bowl and pour the dressing all over. Use tongs to coat the brussels with the dressing. Let the dressing sit and marinate the brussels for 10-15 minutes. While the brussels marinate and soak up the dressing, you can chop and prep all your other ingredients.
  4. Finally make your nut crunch mixture: place sliced almonds and pumpkin seeds in a skillet over medium heat. Toast for 3-5 minutes, stirring frequently until they turn slightly golden brown and fragrant, then turn off heat and immediately add in maple syrup and a pinch of sea salt. Stir for 30 more seconds to coat, then transfer to a plate or piece of parchment paper to cool for a few minutes. Some of the nuts will slightly stick together but this is what we want for the ‘nut crunch’ in the salad. Allow to cool for 5 minutes.
  5. Add the sliced peaches to the brussels salad along with the nut crunch mixture and feta crumbles and toss to combine. Enjoy!

 

Nutrition:
(Per Serving)
Calories: 326
Fat: 19.8g
Carbohydrates: 30.3g
Fiber: 8.9g
Sugar: 14.9g
Protein: 13.5g
Original recipe from Ambitious Kitchen can be found here!

Recipe of the Week: Instant Pot Rotini

Use your Instant Pot to put dinner on the table in just 35 minutes from start to finish!

Active time: 10 minutes
Total time: 35 minutes
Serves: 4

Ingredients:

  • 3 cups low-sodium chicken or vegetable broth
  • 2 tablespoons no-salt added tomato paste
  • 4 cups (12 ounces) dry whole-grain rotini pasta
  • 1/4 cup oil-packed sun-dried tomatoes, drained and chopped
  • 1 tablespoon olive oil
  • 1 1/2 teaspoons chopped fresh rosemary
  • Salt and black pepper, to taste
  • 1 small red bell pepper, thinly sliced
  • 3 small (6 ounce) boneless, skinless chicken breasts
  • 1 teaspoon salt-free garlic seasoning blend
  • 2 cups baby spinach
  • 1/4 cup Parmesan cheese, shredded (optional)

Directions:

  1. In the pot of an electric pressure cooker, whisk together the broth and tomato paste until the tomato paste is dissolved. Add the pasta, sun-dried tomatoes, olive oil, rosemary, 1/4 teaspoon salt and several grinds of pepper. Stir to combine. Place the bell peppers on top of the pasta. Season the chicken with the garlic seasoning and place on top of the pasta mixture, do not stir.
  2. Lock on the lid, select the Manual/Pressure Cook function. Adjust to high pressure and set timer for 4 minutes. Make sure the steam valve is in the “sealing” position.
  3. When the cooking time is up, carefully quick-release the pressure.
  4. Unlock the lid and transfer the chicken to a clean cutting board. Slice the meat into bite-size pieces and return them to the pot. Add the spinach and cheese and stir to wilt the spinach. Serve immediately.

Nutrition:

Serving Size: 1 1/2 cups pasta mixture
Calories: 407
Fat: 11.2g; Carbohydrate: 66.6g; Protein: 48.5g

 

Original recipe from My Fitness Pal can be found here!

Recipe of the Week: Chocolate Spinach Muffins

Prep Time: 15 minutesgreen muffin
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 12
Calories: 224 kcal

Ingredients

  • 3 very ripe medium bananas
  • 3 eggs
  • 3 tablespoons pure maple syrup (or sub honey)
  • 1 teaspoon vanilla
  • 2 cups packed fine blanched almond flour
  • ½ cup unsweetened cacao powder (or sub unsweetened cocoa powder)
  • ½ cup rolled oats, gluten free if desired (or sub 1/4 cup oat flour)
  • 3 tablespoons hemp hearts (or sub chia seeds)
  • 3 cups organic spinach
  • 1 teaspoon baking soda
  • ½ teaspoon salt
  • 1/3 cup dark chocolate chips, plus more for sprinkling on top

Instructions

  1. Preheat the oven to 350 degrees F. Line a muffin tin with muffin liners and spray the inside of the liners with nonstick cooking spray.
  2. Add the bananas, eggs, maple syrup and vanilla to a high powered blender and blend until completely smooth. Next add in the almond flour, cacao powder, oats, hemp hearts, spinach, baking soda and salt; blend until smooth. The batter may be thick, so you might have to use a spatula to push the ingredients down, and blend again. Once the batter is smooth, stir in ? cup chocolate chips (do not blend).
  3. Scoop or pour batter into prepared muffin liners. Top with a few chocolate chips on each muffin. Bake for 22-27 mins or until the tester comes out clean. When they come out of the oven, sprinkle with a little sea salt. Allow muffins to cool in the pan for a few minutes, then transfer to a wire rack to finish cooling. Enjoy! Makes 12 muffins. I love serving these warm with a dollop of nut butter on top.

Nutrition:

Calories: 224 for 1 muffin
Fat: 14.2g
Carbohydrates: 19.7g
Protein: 8.3g

 

Original recipe from Ambitious Kitchen can be found here!

Recipe of the Week: Veggie Soup with Lentils & Greens

Our Peak Team are big fans of eating with the seasons. This hearty and rustic soup comes together in about an hour and is loaded with vegetables. Let them simmer in a rich, flavorful broth filled with wilted greens & lentils. Bon Appetit!
Prep : 45 mins
Cook Time: 30 mins
Total Time: 1 hr, 15 mins
Servings: 6 servings

Ingredients

  • 3 tablespoons olive oil
  • 1 small sweet onion, chopped
  • 4 cloves garlic, minced
  • 1 small leek, cleaned and sliced (white and light green parts only)
  • 2 stalks celery, sliced
  • 4 medium carrots, peeled and sliced
  • 1 cup butternut squash, chopped into 1/2-inch cubes
  • 3/4 cup French lentils, rinsed and drained
  • 4 cups 32-ounces no / low-salt vegetable stock or broth
  • 14 ounce can chopped canned tomatoes, low salt
  • 2 tablespoons tomato paste
  • 1 lb baby Bok Choy, greens cut as a chiffonade, white parts added with carrots & other vegetables
  • 1/2 cup fresh parsley, chopped
  • 1 tablespoon fresh thyme, chopped
  • sea salt and fresh ground pepper
  • 1/2 teaspoon smoked paprika
  • 1/4 teaspoon cayenne pepper

Instructions

  1. Drizzle the olive oil in a large soup pot or Dutch oven with a heavy bottom. Heat on medium until hot. Add the chopped onion and garlic and sauté until the onion is softened.
  2. Add the leek, celery, carrots, butternut squash, white portion of the Bok Choy and the lentils. Stir gently to coat all vegetables in the olive oil then add the vegetable stock and chopped tomatoes. Season with salt and pepper. Cover the pot with a lid and gently simmer for about 15 minutes.
  3. Add the tomato paste, chopped greens, parsley and thyme. Heat until the greens are just tender.
  4. Garnish with fresh parsley and black pepper. Serve with a hearty whole grain bread if desired.

Notes

  • The soup is easily adaptable by substituting rutabaga or turnips for the butternut squash.
  • Use seasonal greens such as Swiss Chard, Kale, Cabbage or Spinach in place of the Bok Choy if desired.
  • Be sure to cut vegetables about the same size so they will cook more evenly.

Original recipe from Saving Room for Dessert can be found here!