Lynbrook | New Hyde Park | NY

Nutrition

Honey Roasted Butternut Squash with Cranberries and Feta

Prep: 5 mins
Cook: 35 mins
Total: 40 mins

Ingredients:

  • 1 large butternut squash, peeled + chopped
  • a hearty drizzle of olive oil (1-2 TBSP)
  • salt, pepper, and garlic powder, to taste
  • 1-2 cups fresh cranberries
  • 2-3 TBSP honey (or extra, to taste)
  • 1/4 cup finely crumbled feta
  • ground cinnamon, to taste
  • fresh or dried parsley, to garnish, optional

Instructions:

  1. Pre-heat oven to 400 degrees F.
  2. Lightly spray a baking sheet with olive oil.
  3. Add cubed squash to the sheet along with another drizzle of olive oil.
  4. Sprinkle with a light layer of salt, pepper, and garlic powder, based on taste preference.
  5. Roast at 400 F for 25 minutes on the center rack.
  6. At the 25 minute mark, pull out the oven rack, and add your fresh cranberries to the roasting pan.
  7. Return to the oven for 10-15 minutes or until the cranberries have started to soften and burst a bit, resembling juicy craisins v fresh firm cranberries.
  8. Remove from oven and add a sprinkle of cinnamon (approx. 1/8-1/4 tsp depending on preference) along with feta and honey, sweeten to taste.
  9. Garnish with parsley and enjoy!

 

Original recipe from Peas & Crayons can be found here!

Recipe of the Week: Garlic Mashed Cauliflower

Makes 4 servings
98 Calories per serving

Prep: 15 m
Cook: 10 m
Total Time: 25 m

Ingredients:

  • 1 head cauliflower, cut into florets
  • 1 tablespoon olive oil
  • 1 clove garlic, smashed
  • 1/4 cup grated Parmesan cheese
  • 1 tablespoon reduced-fat cream cheese
  • 1/2 teaspoon kosher salt
  • 1/8 teaspoon freshly ground black pepper

Directions:

  1. Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer. Bring water to a boil. Add cauliflower, cover, and steam until tender, about 10 minutes.
  2. Meanwhile, heat olive oil in a small skillet over medium heat; cook and stir garlic until softened, about 2 minutes. Remove from heat.
  3. Transfer half the cauliflower to a food processor; cover and blend on high. Add remaining cauliflower florets, one at a time, until vegetables are creamy. Blend in garlic, Parmesan cheese, cream cheese, salt, and black pepper.

 

Original recipe from AllRecipes.com can be found here!

Dressing For Cold Weather Exercise

Fall is here and so is Turkey Trot season! November means the cooler weather is coming and it’s important to make sure you are dressed appropriately for outdoor exercise. Whether you are running, walking, biking, or hiking, staying warm is important to keep yourself healthy. The temperature may only feel cool now, but there is potential for it to be cold for that Turkey Trot race. Now is the time to make sure you have appropriate attire for when those chilly days arrive. Use these tips to help yourself stay warm and dry this winter!

  1. Warm-up before you start your walk/run. Perform a dynamic warm-up before starting exercise. Not only will this increase your body temperature This will help keep your body comfortable before starting your workout.
  2. Dress like it is a little warmer than it actually is. You may be cold before you get started, but once you start moving, your body’s temperature will rise. This will help you stay comfortable during exercise.
  3. Layers. You can always take something off if you get too warm. Start at the bottom- make sure your base layer is moisture wicking material. Add a long sleeve, hoodie, or vest to keep your core warm.
  4. Moisture-wicking clothes, often called “Dri Fit,” these are your best bet. They pull the sweat away from your skin to help you stay comfortable. This is important as you stop exercise, too, because that soaked cotton t-shirt will quickly become a cold, wet shirt.
  5. Don’t forget your extremities! A hat to keep in the heat. Gloves for your fingers. Sunglasses to block the wind. If you become too warm, take them off. But is better to have warm hands than frozen fingers.

 

By Louise Mills-Strasser

 

Recipe of the Week: Restaurant Style Salsa

TOTAL TIME: 5 minutes

INGREDIENTS:

  • 1/4 small onion
  • 2 small cloves peeled garlic
  • 1/2 jalapeño, seeded and membranes removed or leave in for spicy
  • 5 ounce can diced tomatoes (not with basil)
  • handful cilantro
  • juice of 1 lime
  • 1/4 teaspoon kosher salt

DIRECTIONS:

Place everything in the chopper of food processor and pulse a few times until combined and chunky. Don’t over process.

NUTRITION INFORMATION

Yield: 4 Servings, Serving Size: 3/4 cup

Per Serving: Calories: 28, Total Fat: 0g, Carbohydrates: 5g, Protein: 1g

 

This recipe is originally from SkinnyTaste.com and can be found here!

Recipe of the Week: Crockpot Chicken Chickpea Chili

Serves: 6
Prep time:  10 mins
Cook time:  7 hours

Ingredients:

  • 2 pounds boneless skinless chicken thighs
  • 24 oz mild salsa verde
  • 1 onion, chopped
  • 1/2 jalapeno, seeded and diced
  • 2 garlic cloves, minced
  • 1 cup frozen corn
  • 1 (15 oz) can chickpeas
  • 1/2 cup uncooked quinoa
  • 2 1/2 cups low sodium chicken broth
  • 2 small limes, juiced
  • 2 teaspoons ground cumin
  • 2 teaspoons dried oregano
  • Salt and pepper, to taste

Instructions:

  1. Add everything to a large slow cooker and stir well to combine.
  2. Cook on high for 3-4 hours or low for 6-8 hours.
  3. Once done cooking, remove chicken with a slotted spoon and transfer to a cutting board; shred chicken with two forks then transfer chicken back to slow cooker and stir. Add salt and pepper to taste. Serve with fresh cilantro, avocado, and Greek yogurt.

Nutrition Information
Calories: 381
Fat: 8g
Carbohydrates: 35.4g
Protein: 37.3g

 

Original recipe from Ambitious Kitchen can be found here!

Halloween Tricks for Treats

Happy Halloween!!!

It’s a spooky time of year to try and eat healthy. It is so easy to be a goblin or a ghoul and steal a piece of candy or two. If you’re only eating one or two pieces of candy then you won’t have any issues; it’s finding the will power to only have a piece or two of candy which is very important for this time of year. Focus on these three simple tips to set yourself up for success as we head into the holiday season!

1) Nutrition tips:

Starting your morning off healthy is the way to go. Make sure you set yourself up for success by having a healthy breakfast, lunch, and dinner. Something very simple you can do is drink lots of water all day long. (If not a great day to start is today!) Drinking more water will fill you up a little more to curb your apatite and it will help flush out any sugar you do intake. We tend to eat unhealthy if we wait till we are hungry. If you plan to eat healthy and don’t wait till your starving to eat you make healthier choices.

2) Exercise tips:

Halloween isn’t bad- it’s a great time to make sure you get your 10,000 steps in or more. Take this time to walk around your neighborhood and see the decorations and costumes. Use trick-or-treating as an opportunity to squeeze in a training walk for that Turkey Trot!

3) Set Boundaries:

If there is candy in the house sort it out in small portions to help limit yourself and avoid the sugar rush. If you know you can’t just have one or two pieces then you should probably get the candy out of your house. Here at Peak Performance we have Operation Gratitude, where we donate your left over candy to the troops. All you have to do is bring the candy into us and we will deliver it!

If you can focus on your goals and taking care of yourself during the next two months, then that New Year’s Resolution will be much easier. Why wait until the New Year to focus on your health? Trick- don’t treat- your way through Halloween, sign up for a 5k Turkey Trot for Thanksgiving and you’ll be set up for success through the December holidays!

 

By Corynne Duprey

Recipe of the Week: Butternut Squash Risotto

Makes 4 servings (serving size: 3/4 cup)
Prep: 5 minutes; Cook: 14 minutes

Ingredients:

  • 1 medium butternut squash (about 1 3/4 pounds)
  • 1 cup microwaveable brown rice
  • 1 tablespoon olive oil
  • 1 large shallot, minced
  • 2 teaspoons minced peeled fresh ginger (optional)
  • 1 (14-ounce) can fat-free, less-sodium chicken broth
  • 1/2 cup grated fresh Parmesan cheese, plus additional for garnish
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper

Directions:

  1. Cut squash in half lengthwise. Scoop out seeds and stringy flesh. Place the squash halves, cut sides down, on plastic wrap in microwave. Cook on High 10 minutes or until cooked through. Scoop flesh into medium bowl, stir until smooth, and set aside.
  2. Microwave rice according to package directions, omitting butter.
  3. Heat oil in a medium saucepan over medium heat. Add shallot and optional ginger; cook 2 minutes, stirring. Add rice.
  4. Alternately stir in squash and broth, 1/2 cup at a time; wait until each is absorbed before adding more. Remove from heat; stir in 1/2 cup Parmesan, salt, and pepper. Serve in bowls & garnish with parmesan.

Nutrition Facts:

Per servings: Calories 256
Fat 8g, Protein 10g, Carbohydrate 41g

 

Original recipe from Health.com can be found here!

Recipe of the Week: Shrimp Burrito Bowl

Makes 4 Servings

Ingredients

For the cilantro black beans and rice

  • 3/4 cup (135 grams) uncooked long-grain brown rice
  • 1 1/2 cups (355 grams) water
  • 1 (15.5-ounce or 420 grams) can black beans, rinsed and drained
  • 1/4 teaspoon grated lime zest
  • 1 tablespoon lime juice
  • 1/4 cup (5 grams) chopped fresh cilantro

For the burrito bowl

  • 1 teaspoon canola oil
  • 1 medium (55 grams) onion, sliced
  • 2 medium (240 grams) bell peppers, sliced
  • 2 cloves garlic, minced
  • 1 1/2 teaspoons ground cumin
  • 1/4 teaspoon salt
  • 1 pound (455 grams) medium shrimp, peeled and deveined
  • 2 cups (95 grams) loosely packed chopped romaine lettuce
  • 1 medium (125 grams) tomato, seeded and chopped
  • 1 medium (150 grams) ripe avocado, diced

Directions

  1. Prepare cilantro black beans and rice. Combine rice and water in a medium saucepan. Bring to a boil over high heat; reduce heat to low and simmer, covered, for 35–40 minutes, or until tender. Stir in black beans; cook 2–3 minutes until heated through. Stir in lime zest, lime juice and cilantro. Set aside and keep warm.
  2. While rice cooks, heat oil in a large nonstick skillet over medium-high heat, swirling to coat. Add onion, bell peppers, garlic, cumin and salt. Cook 3 minutes, covered and stirring occasionally, until vegetables are tender. Stir in shrimp; cook 2–3 minutes, stirring often.
  3. Place 1 cup rice and bean mixture in each of 4 bowls. Top each with 1 1/4 cups shrimp and vegetable mixture. Top each serving evenly with romaine, tomato and avocado.

Nutrition Information

Serving Size: 1 cup beans and rice + 1 1/4 cups shrimp and vegetables + 1/2 cup lettuce + 1/3 cup chopped tomato + 1/4 cup avocado

Per serving: Calories: 450; Total Fat: 9g; Carbohydrate: 56g; Dietary Fiber: 13g; Sugar: 4g; Protein: 34g

 

Original recipe from MyFitnessPal can be found here!