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Nutrition

Recipe of the Week: Spinach-Orzo Salad with Chickpeas

May 20, 2019

Prep/Total Time: 25 min.

Makes: 12 servings (3/4 cup each)

Ingredients:

  • 1 can (14-1/2 ounces) reduced-sodium chicken broth
  • 1-1/2 cups uncooked whole wheat orzo pasta
  • 4 cups fresh baby spinach
  • 2 cups grape tomatoes, halved
  • 2 cans (15 ounces each) chickpeas or garbanzo beans, rinsed and drained
  • 3/4 cup chopped fresh parsley
  • 2 green onions, chopped

DRESSING:

  • 1/4 cup olive oil
  • 3 tablespoons lemon juice
  • 3/4 teaspoon salt
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon hot pepper sauce
  • 1/4 teaspoon pepper

Directions:

  1. In a large saucepan, bring broth to a boil. Stir in orzo; return to a boil. Reduce heat; simmer, covered, until al dente, 8-10 minutes.
  2. In a large bowl, toss spinach and warm orzo, allowing spinach to wilt slightly. Add tomatoes, chickpeas, parsley and green onions.
  3. Whisk together dressing ingredients. Toss with salad.

Nutrition Facts:
Serving size: 3/4 cup
122 calories
5g fat, 259mg sodium, 16g carbohydrate (1g sugars, 4g fiber), 4g protein

 

Original recipe from Taste of Home can be found here!

Filed Under: News, Recipes Tagged With: Diet, Exercise, Fitness, goals, health, healthy, Nutrition, salad, success, tips, vegetables, weight loss, Workout

Recipe of the Week: Grilled Garden Veggie Pizza

May 8, 2019

Prep/Total Time: 30 min.
Makes: 6 servings

Ingredients

  • 1 medium red onion, cut crosswise into 1/2-inch slices
  • 1 large sweet red pepper, halved, stemmed and seeded
  • 1 small zucchini, cut lengthwise into 1/2-inch slices
  • 1 yellow summer squash, cut lengthwise into 1/2-inch slices
  • 2 tablespoons olive oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 prebaked 12-inch thin whole wheat pizza crust
  • 3 tablespoons jarred roasted minced garlic
  • 2 cups shredded part-skim mozzarella cheese, divided
  • 1/3 cup torn fresh basil

Directions

  1. Brush vegetables with oil; sprinkle with salt and pepper. Grill, covered, over medium heat until tender, 4-5 minutes per side for onion and pepper, 3-4 minutes per side for zucchini and squash.
  2. Separate onion into rings; cut pepper into strips. Spread pizza crust with garlic; sprinkle with 1 cup cheese. Top with grilled vegetables, then remaining cheese.
  3. Grill pizza, covered, over medium heat until bottom is golden brown and cheese is melted, 5-7 minutes. Top with basil.

Nutrition Facts
1 slice: 324 calories
15g fat, 30g carbohydrate (5g sugars, 5g fiber), 16g protein

 

Original recipe from Taste of Home can be found here!

Filed Under: News, Recipes Tagged With: Diet, Exercise, Fitness, goals, health, healthy, Nutrition, recipe, tips, vegetables, weight loss, Workout, zucchini

Recipe of the Week: Moroccan Chicken Bowl

March 21, 2019

Serves: 4
Prep: 30 minutes

INGREDIENTS
BASE

  • Arugula

MOROCCAN CHICKEN

  • 1 tsp. sweet paprika
  • 1/2 tsp. ground cumin
  • 1/2 tsp. ground cinnamon
  • 1/4 tsp. salt
  • 1/4 tsp. Pepper
  • 4 (5-oz) boneless skinless chicken breasts
  • 1 tbsp. olive oil

TOMATO SALAD

  • 1 pt. cherry tomatoes, halved
  • 1 tbsp. olive oil
  • 1 sliced scallion
  • Pinch salt
  • Pinch Pepper

SWEET ‘N’ TANGY SLAW

  • 2 tbsp. cider vinegar
  • 1 tbsp. honey
  • 1/4 tsp. salt
  • 1/4 tsp. Pepper
  • 1/2 large head red cabbage, cored and shredded

QUICK PICKLED ONIONS

  • 2 tbsp. red wine vinegar
  • Pinch salt
  • Pinch sugar
  • small red onion, thinly sliced

DIRECTIONS

  1. Make chicken: Combine sweet paprika, ground cumin, cinnamon, salt, pepper, and pinch of red pepper flakes. Rub onto chicken breasts. Heat olive oil in a large skillet on medium. Cook chicken breasts until golden brown, 2 to 3 minutes per side. Transfer to oven and roast at 425°F until just cooked through, 9 to 11 minutes.
  2. Make slaw: Whisk together cider vinegar, honey, salt, and pepper. Toss with red cabbage. Let sit, tossing occasionally, at least 10 minutes or refrigerate up to 3 days.
  3. Make pickled onions: Whisk together red wine vinegar, sugar, and salt. Toss with small red onion. Let sit, tossing occasionally, for at least 20 minutes or refrigerate up to 3 days.
  4. Make tomato salad: Toss cherry tomatoes with olive oil, scallion, salt, and pepper.
  5. Assemble bowls: Combine arugula, chicken, tomato salad, slaw, and pickled onions in bowl.

 

Original recipe from Woman’s Day can be found here!

Filed Under: News, Recipes Tagged With: chicken, Diet, Exercise, Fitness, goals, health, healthy, members, motivation, Nutrition, recipe, salad, spinach, sports performance, strength training, success, tips, vegetables, weight loss, Workout

Recipe of the Week: Pecan Apple Chickpea Salad

March 15, 2019

INGREDIENTS

For the salad:

  • 1 (15 ounce) can chickpeas, rinsed and drained
  • 1 cup small diced organic honey crisp apples
  • 1/3 cup coarsely chopped raw or toasted pecans*
  • 1/3 cup dried tart cherries
  • 1 stalk of celery, diced
  • 2 tablespoons chopped flat-leaf parsley (or sub cilantro)
  • ¼ cup chopped green onions

For the dressing:

  • 3 tablespoons tahini
  • 2 teaspoons pure maple syrup
  • 1 teaspoon dijon mustard
  • 1 teaspoon apple cider vinegar
  • ¼ teaspoon garlic powder
  • ¼ teaspoon salt, plus more to taste
  • Lots of freshly ground black pepper
  • 2-3 tablespoons warm water, to thin dressing

For the wraps:

  • 3 large spinach tortillas*
  • 3-4 cups organic spinach
  • ¾ cup shredded carrots

INSTRUCTIONS

  1. Add rinsed and drained chickpeas to a large bowl and use a masher or fork to mash most of the chickpeas. Add in diced apples, chopped pecans, tart cherries, celery, parsley and green onions.
  2. In a separate bowl, make the dressing: Add tahini, honey, dijon, apple cider vinegar, garlic powder, salt, pepper and warm water. Mix to combine until a creamy dressing forms. Add more water if necessary. I found that somewhere between 2-3 tablespoons was perfect.
  3. Add dressing to the chickpea salad. Stir to combine and coat all the ingredients with dressing. Taste and adjust as necessary. You may want to add more salt and/or pepper.
  4. Lay out spinach wraps and add about 1 cup of spinach, top with ¼ cup shredded carrots. Top with ? of the chickpea salad mixture. Tightly roll up the wrap, tucking in the ends as you go. Secure tightly with a toothpick if necessary. Makes 3 large wraps! You can also eat the salad as is or put in lettuce wraps or Swiss chard. Salad will stay good for 5 days in the fridge.

*If you use smaller 8-inch tortillas, you’ll likely get 4 servings out of this recipe.

NUTRITION (for 1/3 of recipe without the spinach wrap)
Makes: 3
Serving Size: 1
418 Calories, 20.0g Fat, 52.3g Carb, 17.2g Sugar, 12.2g Protein

 

Original recipe from Ambitious Kitchen can be found here!

Filed Under: News, Recipes Tagged With: apple, apples, Exercise, fruit, goals, health, healthy, motivation, Nutrition, recipe, recipes, spinach, success, tips, vegetables, weight loss, Workout

Recipe of the Week: Honey Chicken Stir-Fry

February 7, 2019

Prep/Total Time: 30 min.
Makes: 4 servings

Ingredients

  • 2 teaspoons cornstarch
  • 1 tablespoon cold water
  • 3 teaspoons olive oil, divided
  • 1 pound boneless skinless chicken breasts, cut into 1-inch pieces
  • 1 garlic clove, minced
  • 3 tablespoons honey
  • 2 tablespoons reduced-sodium soy sauce
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper
  • 1 package (16 ounces) frozen broccoli stir-fry vegetable blend
  • Hot cooked brown rice, optional

Directions

  1. Mix cornstarch and water until smooth. In a large nonstick skillet, heat 2 teaspoons oil over medium-high heat; stir-fry chicken and garlic 1 minute.
  2. Add honey, soy sauce, salt and pepper; cook and stir until chicken is no longer pink, 2-3 minutes. Remove from pan.
  3. In same pan, stir-fry vegetable blend in remaining oil just until tender, 4-5 minutes. Return chicken to pan. Stir cornstarch mixture and add to pan; bring to a boil.
  4. Cook and stir until thickened, about 1 minute. Serve with rice if desired.

Nutrition
1 cup stir-fry
Per serving; 249 calories, 6g fat, 455mg sodium, 21g carbohydrate, 15g sugars, 25g protein

 

Original recipe can be found here!

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

Recipe of the Week: Turkey White Chili

January 28, 2019

Prep: 15 min.
Cook: 70 min.
Makes: 6 servings (6 cups)

Ingredients

  • 2 tablespoons olive oil
  • 1/2 cup chopped onion
  • 3 garlic cloves, minced
  • 2-1/2 teaspoons ground cumin
  • 1 pound boneless skinless turkey breast, cut into 1-inch cubes
  • 1/2 pound ground turkey
  • 3 cups chicken broth
  • 1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
  • 1 tablespoon minced jalapeno pepper
  • 1/2 teaspoon dried marjoram
  • 1/4 teaspoon dried savory
  • 2 teaspoons cornstarch
  • 1 tablespoon water
  • shredded Monterey Jack cheese and sliced red onion, optional

Directions

  1. In a large saucepan or Dutch oven, heat olive oil over medium heat. Add onion; saute until tender, about 5 minutes. Add garlic, and cook 1 minute more. Stir in cumin; cook 5 minutes. Add turkey; cook until no longer pink.
  2. Add broth, beans, jalapeno, marjoram and savory. Bring to a boil. Reduce heat; simmer, covered, for 45 minutes, stirring occasionally.
  3. Uncover; cook 15 minutes more. Dissolve cornstarch in water; stir into chili. Bring to a boil. Cook and stir 2 minutes. If desired, serve with cheese and sliced red onion.

Nutrition
1 cup: 288 calories
Per serving: 12g fat, 635mg sodium, 15g carbohydrate, 3g sugars, 29g protein.

 

Find the original recipe here!

Filed Under: News, Recipes Tagged With: Diet, Exercise, fall, Fitness, goals, healthy, motivation, Nutrition, recipe, running, Sports, sports performance, success, tips, vegetables, weight loss, Winter, Workout

Recipe of the Week: Lemon-Dijon Pork One-Pan Dinner

January 22, 2019

Prep: 20 min. Bake: 20 min.
Makes: 4 servings

Ingredients: 

  • 4 teaspoons Dijon mustard
  • 2 teaspoons grated lemon zest
  • 1 garlic clove, minced
  • 1/2 teaspoon salt
  • 2 tablespoons olive oil
  • 1-1/2 pounds sweet potatoes (about 3 medium), cut into 1/2-inch cubes
  • 1 pound fresh Brussels sprouts (about 4 cups), quartered
  • 4 boneless pork loin chops (6 ounces each)
  • Coarsely ground pepper, optional

Directions:

  1. Preheat oven to 425°. In a large bowl, mix first four ingredients; gradually whisk in oil. Remove 1 tablespoon mixture for brushing pork. Add vegetables to remaining mixture; toss to coat.
  2. Place pork chops and vegetables in a 15x10x1-in. pan coated with cooking spray. Brush chops with reserved mustard mixture. Roast 10 minutes.
  3. Turn chops and stir vegetables; roast until a thermometer inserted in pork reads 145° and vegetables are tender, 10-15 minutes. If desired, sprinkle with pepper. Let stand 5 minutes before serving.

Nutrition:
1 pork chop with 1-1/4 cups vegetables: 516 calories
17g fat, 505mg sodium, 51g carbohydrate, 19g sugars, 39g protein.

 

Original recipe can be found here!

Filed Under: News, Recipes Tagged With: Diet, Exercise, Fitness, goals, health, healthy recipe, Nutrition, recipe, salad, spinach, success, tips, vegetables, weight loss, Winter, Workout

Member Spotlight: JoAnn

January 16, 2019

We love to highlight the success of our members! Here is the story of one client who has been working extra hard since joining Peak Performance Fitness several years ago. Read all about her accomplishments!

JoAnn has been a long time member of Peak Performance (check out the old strength training machines in that first picture) and has made some amazing accomplishments! She has been consistent with balancing her busy life and making time for her twice a week training sessions.

In the past year, she made changes to her nutrition habits and has lost an incredible 30 lbs! In addition to her committed training routine, JoAnn signed up to train with Team Peak last fall for the Massapequa Park Turkey Trot. She participated in eight solid weeks of training and crossed the finish line of her first 5k – smiling ear to ear!

We are so proud of you & all your accomplishments!! We can’t wait to see what you do in 2019.

 

 

Filed Under: News Tagged With: 5k, Athlete, Exercise, goals, health, healthy, members, motivation, Nutrition, running, strength training, success, tips, weight loss, Workout

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Lynbrook, NY 11563
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