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Recipe of the Week: Chocolate Spinach Muffins

February 12, 2021

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!

Filed Under: News, Recipes Tagged With: Diet, Exercise, Fitness, goals, health, healthy, healthy recipes, members, motivation, Nutrition, recipe, recipes, spinach, vegetables, weight loss, Winter, Workout

Recipe of the Week: Veggie Soup with Lentils & Greens

November 5, 2020

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!

Filed Under: News, Recipes Tagged With: Athletic Training, breakfast, butternut squash, Diet, Exercise, fall, Fitness, fruit, goals, health, healthy, healthy recipes, members, motivation, november recipe, Nutrition, recipe, recipes, soup recipe, sports performance, sweet potato, tips, vegetables, weight loss, Workout

Recipe of the Week: Chicken Pot Pie Soup

October 15, 2020

Nothing says fall quite like cozy, chicken pot pie soup. This soup is loaded with veggies like carrots, cauliflower & peas, or add whatever you like! It’s dairy and gluten free, plus paleo and Whole 30 approved.
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 4 servings
Calories: 369 kcal

Ingredients

  • 1 tablespoon olive oil
  • 1 1/2 pounds uncooked boneless skinless chicken breast, diced
  • Freshly ground salt and pepper
  • 1/2 tablespoon olive oil
  • 1 white onion, chopped
  • 2 large carrots, sliced
  • 3 cups diced yukon gold potatoes
  • 3 cups finely chopped cauliflower florets
  • 1 teaspoon dried thyme
  • 2 cups of unsweetened almond milk, cashew milk, skim milk, or 2%
  • 3 cups low sodium chicken broth
  • 1/2 teaspoon salt, plus more to taste
  • Freshly ground black pepper
  • 1 cup frozen peas

Instructions

  1. Place a large Dutch oven or pot over medium high heat. Add in olive oil. Once oil is hot, add in diced chicken breast and generously season with salt and pepper. Cook chicken for 4-6 minutes or until thoroughly cooked and no longer pink. Remove chicken from pot and transfer to a large bowl; set aside for later.
  2. In the same pot, add in 1/2 tablespoon olive oil, chopped onion, sliced carrots, diced gold potatoes, diced cauliflower and thyme. Saute for a few minutes until onion begins to soften, then add in milk, chicken broth and salt and pepper. Allow mixture to simmer uncovered for 10 minutes or until potatoes are fork tender.

  3. Next remove 3 cups of the mixture from the pot and add to a blender. Blend until completely smooth, then transfer puree back to the pot. Stir in cooked chicken and frozen peas. Allow mixture to simmer for 5-10 more minutes to thicken up a bit. Add salt and pepper, to taste.

     

Original recipe from Ambitious Kitchen can be found here!

Filed Under: News, Recipes Tagged With: chicken, Diet, Exercise, fall, Fitness, goals, health, healthy, healthy recipes, members, motivation, Nutrition, physiologists, recipe, recipes, tips, vegetables, weight loss, Workout

Recipe of the Week: Fall Pumpkin Chili

October 2, 2020

Prep Time: 20 mins
Cook Time: 40 mins
Total Time: 1 hour
Yield:8-10

Butternut Squash Chili

Ingredients

  • 2 TB olive oil
  • 1 onion, diced
  • 7 cloves garlic, chopped
  • 1 tsp sugar
  • 1 TB chili powder
  • 1 TB ground cumin
  • 1 tsp pumpkin pie spice
  • 2 tsp oregano
  • 2 tsp ground coriander
  • 1 lb ground turkey
  • 3 TB tomato paste
  • 2 green + 1 orange/yellow bell pepper, seeded and chopped
  • 2 cans (14.5 oz each) fire-roasted tomatoes, with juices
  • 3 cups chicken or turkey broth
  • 2 (14 oz each) cans black beans, rinsed well and drained
  • 1/2 cup pure pumpkin puree
  • kosher salt and freshly ground black pepper
  • shredded cheddar cheese for topping, optional

Instructions

  1. In a large heavy pot or Dutch oven, heat olive oil until hot. Add onion and garlic, stirring until fragrant, about 30 seconds. Add sugar, chili powder, cumin, pumpkin pie spice, oregano, and coriander. Stir to combine, 10 seconds.
  2. Add ground turkey to pot and sprinkle 1 tsp salt over it; cook/stir to break up into small pieces. When turkey is cooked through, add tomato paste and stir 30 seconds.
  3. Add bell peppers, fire-roasted tomatoes with juices, and broth. Scrape bottom of pan while stirring. Bring chili to a simmer; simmer covered for 20 minutes. Add beans and pumpkin puree. Bring chili back to a simmer for 15-20 min or until heated through. Remove from heat. Add additional kosher salt and freshly ground black pepper to taste. Serve warm, with shredded cheddar cheese if desired.

 

Original recipe from Chew Out Loud can be found here!

Filed Under: News, Recipes Tagged With: chili, chili recipe, Diet, Exercise, fall, Fitness, goals, health, healthy, healthy recipes, members, motivation, Nutrition, pumpkin, recipe, recipes, running, salad, strength training, success, sweet potato, tips, vegetables, weight loss, Winter, Workout

Recipe of the Week: Spinach Pasta with Roasted Veggies

September 23, 2020

This healthy vegetarian pasta features loads of spinach and roasted vegetables. Using late summer vegetables is great to eat with the season or you change them up depending on when you serve this recipe. With some simple swaps, you can make this recipe vegan or gluten free! Serve with a green side salad for a complete meal. Recipe yields 4 large or 6 more modest portions.

Prep Time: 15 mins
Cook Time: 25 mins
Total Time: 40 minutes
Yield: 6

INGREDIENTS:

Roasted vegetables

  • 1 large bunch of broccoli (about 1 1/2 pounds), cut into bite-sized pieces
  • 1 red bell pepper, sliced into 1-inch squares
  • 1 tablespoon olive oil
  • Salt

Spinach pasta

  • 8 ounces Whole Wheat Linguine or spaghetti
  • 2 tablespoons olive oil
  • 1 shallot bulb, sliced very thin (about 1/2 cup, sliced)
  • 1/4 teaspoon salt
  • 1/4 teaspoon red pepper flakes
  • 2 cloves garlic, pressed or minced
  • 12 ounces baby spinach
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon lemon juice
  • 1 tablespoon butter or olive oil
  • Parmesan cheese, for garnishing
  • Freshly ground black pepper, to taste

INSTRUCTIONS:

  1. Prepare the roasted vegetables: Preheat oven to 400 degrees Fahrenheit. Line a large, rimmed baking sheet with parchment paper. Transfer the sliced broccoli florets and bell pepper to the prepared baking sheet, drizzle with 1 tablespoon olive oil and toss until the vegetables are lightly coated in oil. Sprinkle with salt, arrange the vegetables in an even layer and bake until the broccoli is tender and caramelized on the edges, tossing halfway, about 25 minutes.
  2. Next, bring a large pot of salted water to boil. Cook the pasta just until al dente. Before draining, carefully reserve about 1 cup of the pasta water. Drain and return the pasta to the pot.
  3. To prepare the balsamic spinach, in a large Dutch oven or large sauté pan over medium heat, warm 2 tablespoons olive oil until shimmering. Add the sliced shallot, 1/4 teaspoon salt and 1/4 teaspoon red pepper flakes. Cook, stirring frequently, until the shallot is translucent, about 3 to 5 minutes. Add the garlic and cook, stirring constantly, until fragrant, about 20 seconds. While stirring constantly, add several big handfuls of spinach at a time until they have wilted, then repeat until all of the spinach is in the pot. Once the spinach has reduced a bit but is still bright green in parts (this happens quickly!), pour in the balsamic vinegar and remove the pot from heat.
  4. In your Dutch oven or in a large serving bowl, combine the roasted vegetables and cooked pasta with the spinach mixture. Add 1 tablespoon lemon juice, 1 tablespoon butter or olive oil and optional Parmesan. Drizzle in about 1/3 cup reserved pasta cooking water and gently toss to coat. Season to taste with additional salt (mine needed about 1/2 teaspoon more) and freshly ground black pepper. Divide into bowls and serve immediately.

Nutrition Information:

Serves: 6
Calories per serving: 384
Fat: 13.1g
Carbs: 59.1g
Protein: 14.7g

Original recipe from Cookie & Kate can be found here!

Filed Under: News, Recipes Tagged With: Diet, Exercise, fall, Fitness, goals, health, healthy, healthy recipes, members, motivation, Nutrition, recipe, recipes, spinach, strength training, summer, tips, vegetables, weight loss, Workout

Recipe of the Week: Grilled Chicken, Lentil and Peach Salad

August 6, 2020

Ingredients:

  • 1/2 cup French green lentils
  • 3/4 teaspoon salt, divided
  • 2 1/2 tablespoons olive oil
  • 2 tablespoons shallots, finely chopped
  • 1 1/2 tablespoons apple cider vinegar
  • 1 tablespoon Dijon mustard
  • 1 tablespoon honey
  • 3 garlic cloves, finely chopped
  • 1/4 teaspoon black pepper
  • 4 small (6 ounce) boneless skinless chicken breasts
  • 2 large (6 ounce) stone peaches, halved and pitted
  • 1/2 cup loosely packed mint leaves, torn
  • 1/2 cup loosely packed basil leaves, torn

Directions:

  1. In a small saucepan, combine the lentils with 3 cups water and 1/2 teaspoon salt. Bring to a boil, reduce to a simmer and cook until the lentils are just tender, about 25 minutes. Drain.
  2. While the lentils are cooking, preheat a grill over medium heat. In a medium bowl, combine the remaining 1/4 teaspoon salt, oil, shallots, vinegar, mustard, honey, garlic and pepper. Place 2 tablespoons of the mixture in a medium bowl, add the chicken and toss to coat, set the remaining dressing aside.
  3. Place the chicken and peach halves, cut side down, on the grill. Cook until the chicken is cooked through, about 5 minutes per side. Cook the peaches until charred on the cut side and softened slightly, 5 minutes. Transfer to a cutting board and let stand 5 minutes. Cut chicken into thin slices and the peaches into bite-size pieces.
  4. Divide the warm lentils among 4 plates. Arrange the chicken and peaches over the top. Sprinkle with the herbs and drizzle each salad with 1 1/2 tablespoons of the remaining dressing. Serve warm.

Nutrition Information:

Serves: 4
Serving Size: 1/4 of the lentils, 1 chicken breast, 1/2 peach, 1/4 cup herbs, 1 1/2 tablespoons dressing

Per serving: Calories: 258; Fat: 10g; Carbs: 26g; Dietary Fiber: 8g; Sugar: 14g; Protein: 19g

 

Original recipe from My Fitness Pal can be found here!

Filed Under: News, Recipes Tagged With: chicken, Diet, Exercise, Fitness, fruit, goals, health, healthy, healthy recipes, members, motivation, Nutrition, recipe, recipes, salad, success, summer, tips, vegetables, weight loss, Workout

Recipe of the Week: Firecracker Vegan Lettuce Wraps

June 29, 2020

Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Yield: 6 lettuce wraps

INGREDIENTS:

For the Firecracker Sauce:

  • 1/2 cup peanut butter
  • 1/3 cup low sodium soy sauce
  • 1/3 cup sesame oil
  • 1/4 cup rice vinegar
  • 2 tablespoons chili paste (like sambal oelek)
  • 2 tablespoons sugar
  • a small knob of fresh ginger, peeled
  • a clove of fresh garlic, peeled

For the Lettuce Wraps:

  • 1 container extra firm tofu
  • 4 ounces brown rice noodles
  • lettuce leaves, for wrapping
  • peanuts, cilantro, lime for serving

INSTRUCTIONS:

  1. Noodle Prep: Soak your noodles in a bowl of lukewarm water for at least 30 minutes while prepping the rest of the recipe. You want the noodles to be soft and flexible.
  2. Sauce: Blend all the sauce ingredients together in a small blender or food processor until smooth and creamy.
  3. Tofu: Press the tofu with a few paper towels to get some of the moisture out. Cut the tofu into small pieces. Heat a little oil in a nonstick skillet. Add your tofu. Stir-fry until golden brown, usually let it sauté for at least 15 minutes. Add about half of the sauce to the pan. Stir-fry for another 3-5 minutes. As the sauce browns, it will form small crispy pieces around the tofu. Transfer tofu to a bowl.
  4. Noodles: Drain and rinse your noodles. Add another swish of oil to the pan and plop the noodles in. Add about half of the remaining sauce. Stir fry for just a minute or two until coated. Add a splash of water if it’s too sticky. Remove from heat immediately and toss with the tofu.
  5. Lettuce Wrap It Up: Fill your butter lettuce leaves with the noodle/tofu mixture . Top with peanuts, cashews, cilantro, scallions, lime, and/or Sriracha if you want.

Protein Options: It’s super easy to swap out your protein here. You can try ground chicken or turkey.

Soaking the Noodles: If you don’t soak the noodles long enough they will require more liquid in the pan to cook, which makes them boil into a big glob. Be sure to soak them until they are very soft.

NUTRITION:

Serves: 6
Calories Per Serving: 397
Fat 27g, Carbohydrate 27.4g, Protein 13.1g, Sugars 8.3g

 

Original recipe from Pinch of Yum can be found here!

Filed Under: News, Recipes Tagged With: Athlete, breakfast, chicken, Diet, Exercise, Fitness, goals, health, healthy, healthy recipes, holiday, holidays, members, motivation, Nutrition, physiologists, recipe, recipes, summer, tips, vegetables, weight loss, Workout

Recipe of the Week: BUFFALO CHICKEN STUFFED SPAGHETTI SQUASH

May 2, 2020

Let’s talk about twice baked squash loaded with chicken, veggies, and savory buffalo sauce. Make it for the family or hide the leftovers for yourself!

PREP TIME: 15 MINS
COOK TIME: 45 MINS
TOTAL TIME: 1 HOUR
YIELD: 4 Servings

INGREDIENTS:

  • 1 ¼ lbs chicken breast, cooked and shredded
  • 1 medium spaghetti squash, halved
  • 2 ribs celery, thinly sliced
  • 2 green onions, white and green parts thinly sliced
  • ½ cup diced red bell pepper
  • ½ cup Mild Buffalo Sauce
  • Optional: ¼ cup Ranch Dressing or Homemade
  • Optional: ¼ cup crumbled blue cheese

INSTRUCTIONS:
TO ROAST THE SQUASH:

  1. Preheat oven to 350°F. Line a baking sheet with parchment paper and set aside.
  2. Slice both ends from squash and discard. Stand squash up on one of it’s cut ends and use a large knife to cut the squash in half lengthwise. Scoop seeds and stringy insides out using a large spoon.
  3. Place squash cut-side down on the baking sheet.
  4. Bake for 30-40 minutes or until squash is tender. Baking time will depend on the size of your squash, larger squash requiring a longer cook time. When squash is tender, allow to cool slightly before using a fork to gently scrape the squash into a large bowl. Reserve the squash shells.
  5. While squash is roasting, cook the chicken.

TO COOK THE CHICKEN:

Directions for Instant Pot: Insert rack into inner pot. Add 1 cup water or broth. Lay chicken on rack. Secure lid and select ‘Poultry’ setting and increase time to 17 minutes (19 if the breasts are really thick). At the end of the cooking time, allow pressure to naturally release for 5 minutes then flip the vent valve and release the remaining pressure. Move chicken to a cutting board to cool slightly before shredding with two forks.

Directions for Stovetop: Place a medium skillet over medium-high heat. Add 1 tsp. avocado or coconut oil and swirl pan to coat with the oil. Add chicken and ½ cup water. Once the water begins to simmer, reduce heat and cover. Cook chicken for 15-18 minutes or until cooked through. Move chicken to a cutting board to cool slightly before shredding with two forks.

TO ASSEMBLE THE STUFFED SQUASH:

  1. Place squash shreds, chicken, celery, onions, peppers and Buffalo sauce in a large bowl. Toss well to coat. Spoon squash mixture into the squash shells.
  2. Return the stuffed shells back to the baking sheet and place in 350°F oven for 10-15 minutes or until heated through.

NUTRITION:
SERVING SIZE: 1/4TH RECIPE
CALORIES: FAT: 14g, CARBOHYDRATES: 13g, PROTEIN: 36g

Louise’s Recipe Notes: Prepped the chicken breast ahead of time using my slow cooker with a layer of chicken broth on the bottom, then added a drop of olive oil, salt & pepper. I also used both a red & green pepper to add more vegetables. Since I’m not a fan of bleu cheese, I swapped that out for thinly sliced cheddar on top when it went back in the oven!

Original recipe from The Real Food RDs can be found here!

Filed Under: News, Recipes Tagged With: chicken, Diet, Exercise, Fitness, goals, health, healthy, healthy recipes, members, motivation, Nutrition, physiologists, recipe, recipes, salad, success, tips, vegetables, weight loss, Workout

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