Lynbrook | New Hyde Park | NY

physiologists

Recipe of the Week: Rice and Bean Salad Bowl

Prep: 35 mins
Total: 35 mins
Servings: 4

Rice and Bean Salad Bowl

Ingredients:

Tahini Sauce

  • 1/4 cup tahini
  • 2 tablespoons fresh lemon juice
  • Kosher salt
  • 1 clove garlic

Salad

  • 1 can (14 ounces) chickpeas, drained and rinsed
  • 1 can (14 ounces) black beans, drained and rinsed
  • 1 can (14 ounces) red kidney beans, drained and rinsed
  • 1/4 cup chopped flat-leaf parsley
  • 1/4 cup finely chopped red onion
  • 2 stalks celery, finely chopped
  • 3 tablespoons fresh lemon juice, plus wedges for serving
  • 1/4 cup extra-virgin olive oil, plus more for drizzling
  • Kosher salt and freshly ground pepper
  • 3 cups cooked short-grain brown rice
  • 1/4 head red cabbage, cut into thin slices
  • 2 avocados, cut into wedges
  • 1 roasted red bell pepper (from a 12-ounce jar), coarsely chopped
  • 1 small cucumber, cut into rounds
  • 2 cups upland cress or watercress, tough stems removed

Directions

Step 1- Tahini Sauce:

Combine tahini, lemon juice, and 2 to 3 tablespoons water (enough to create consistency of honey) until smooth; season with salt. Finely grate garlic; stir into sauce. Adjust seasoning as desired. Sauce can be stored in an airtight container in refrigerator up to 3 days.

Step 2- Salad:

In a large bowl, combine chickpeas, both beans, parsley, onion, celery, lemon juice, and oil. Season with salt and pepper. Bean salad can be made ahead and stored in an airtight container in refrigerator up to 3 days.

Step 3- Serving

For each serving, place 3/4 cup cooked rice and 3/4 cup bean salad in a bowl; add some cabbage, avocados, roasted pepper, cucumber, and cress. Squeeze a lemon wedge over top and drizzle with tahini sauce.

Original recipe from Martha Stewart can be found here!

Recipe of the Week: Turkey Stuffed Cubanelle Peppers

Prep Time: 5 mins
Cook Time: 45 mins
Total Time: 50 mins
Servings: 5-6

Turkey Stuffed Cubanelle Peppers

Ingredients:

  • 5-6 Cubanelle peppers
  • 1 teaspoon olive oil
  • 1 jalapeno pepper chopped
  • 1 small yellow onion chopped
  • 1 pound ground turkey
  • 1 tablespoon red chili powder
  • 1 teaspoon corn starch
  • 1 teaspoon cumin
  • 1 teaspoon garlic powder
  • 1 teaspoon dried basil
  • Salt and pepper to taste
  • ½ cup water or chicken stock
  • 1 cup shredded Manchego cheese

For Serving: Fresh chopped herbs, spicy chili flakes, pesto or zhug (optional)

Instructions:

  1. Preheat the oven to 350 degrees F.
  2. Heat a large pan to medium heat and add the olive oil.
  3. Add the jalapeno and onion and cook until softened, about 4-5 minutes.
  4. Add the ground turkey and cook it through, stiring as you go, about 8 minutes.
  5. Stir in the seasonings and water or chicken stock. Simmer for 10 minutes to let the flavors mingle and the moisture to evaporate. Remove from heat.
  6. Slice the Cubanelle peppers in half lengthwise and scoop out the innards. Set them onto a large baking sheet.
  7. Scoop the seasoned ground turkey into the pepper halves then top them with Manchego cheese.
  8. Bake them for 20 minutes for slightly crunchier peppers, or 30 minutes for softer.
  9. Remove and sprinkle with spicy chili flakes, fresh chopped herbs, and pesto, zhug or chermoula, if desired.

Nutrition:

Calories: 280, Carbohydrates: 8g, Protein: 23g, Fat: 17g

Original recipe from Chili Pepper Madness can be found here!

Recipe of the Week: Chicken Pot Pie Soup

PREP TIME: 10 MINUTES
COOK TIME: 30 MINUTES
TOTAL TIME: 40 MINUTES
YIELD: 6

Chicken Pot Pie Soup

Ingredients:

  • 1 tablespoon olive oil or ghee
  • 5 pounds boneless, skinless chicken breast, diced
  • 2 celery stalks, diced
  • 2 large carrots, peeled and sliced
  • 1 yellow onion, diced
  • 4 cloves garlic, minced
  • 6 ounces baby bella mushrooms, diced
  • 1 1/2 pounds Yukon gold potatoes, diced into small chunks
  • 1 teaspoon dried thyme (or 1 tablespoon fresh thyme)
  • 1/4 teaspoon dried sage
  • 1 teaspoon salt (plus more to taste)
  • 2 dried bay leaves
  • 3 cups chicken broth
  • 2 cups full fat coconut milk
  • 1 cup frozen peas
  • 2 tablespoons arrowroot starch

Directions:

  1. Heat a large heavy-bottomed pot or Dutch oven over medium-high heat. Once hot, add the olive oil or ghee to the pot and then add the diced chicken. Cook for four to six minutes until the chicken is cooked through and is no longer pink. Remove from the pot and set aside.
  2. Add the diced onion, diced celery, carrots, garlic, and mushrooms to the pot. Cook for two to three minutes until the onions begin to become translucent.
  3. Add the diced potatoes, dried thyme, sage, salt, pepper, and bay leaves to the pot and stir until well combined.
  4. Pour in the chicken broth and coconut milk. Stir until combined and bring the soup to a boil. Once boiling, reduce the heat to a simmer and let the soup simmer uncovered for 10 to 15 minutes until the potatoes are fork tender.
  5. Stir in the arrowroot starch. The soup should thicken as the arrowroot starch is stirred in.
  6. Add the chicken back to the soup and stir in the frozen peas. Cook the soup for 5-10 more minutes until the chicken and peas are heated through. Season with additional salt and pepper to taste. Serve and enjoy!

Nutrition:

Calories Per Serving: 460
Fat: 22g
Carbohydrate: 35g
Protein: 33g

Original recipe from All the Healthy Things can be found here!

Recipe of the Week: Healthy Pumpkin Bread

PREP: 15 mins
COOK: 55 mins
TOTAL: 1 hr 10 mins
SERVINGS: 10 slices (1 8×4-inch loaf)

Ingredients:

  • 2 tablespoons canola oil (or melted and cooled coconut oil)
  • 1/2 cup honey
  • 1 large egg (at room temperature)
  • 1/3 cup plain non-fat Greek yogurt (at room temperature)
  • 1 teaspoon pure vanilla extract
  • 1 1/2 cups pumpkin puree
  • 1 teaspoon baking soda
  • 1 1/2 teaspoons ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 1/4 teaspoon ground cloves or allspice
  • 1/4 teaspoon kosher salt
  • 1 1/2 cups white whole wheat flour

Instructions:

  1. Preheat oven to 325*F. Lightly coat an 8×4 inch loaf pan with baking spray.
  2. In a large mixing bowl, whisk the oil and honey together until smooth. Add the Greek yogurt and the egg. Whisk again. Make sure the ingredients are smooth and well blended. Whisk in the pumpkin purée and vanilla.
  3. Sprinkle the baking soda, cinnamon, nutmeg, cloves, and salt over the top, then stir to combine. Sprinkle in the flour, then gently mix, just until the flour disappears.
  4. Spread the batter into the prepared loaf pan.
  5. Bake for 30 minutes, then remove pan and lightly tent with foil to keep the top from becoming too dark. Return the bread to the oven to continue baking for another 25 to 35 minutes (55 to 65 minutes total), until a toothpick inserted in the center comes out clean. Let the bread cool in the loaf pan for 5 minutes. Gently transfer to a wire rack. Let cool at least 30 minutes before slicing. Enjoy!

Nutrition:

SERVING: 1 slice (of 10)

CALORIES: 161kcal, CARBOHYDRATES: 30g, PROTEIN: 4g, FAT: 4g

Original recipe from Well Plated can be found here!

Recipe of the Week: Ultimate Fall Salad

Get creative with your ingredients, using seasonal fall produce to make a satisfying, healthy meal. Plan ahead and prep for lunch the next day.

Active Time: 30 min
Total Time: 45 min
Yield: 6 servings

Ingredients:

  • 1 small butternut squash (optional buy pre-cubed)
  • 3 tablespoons extra virgin olive oil, divided
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon kosher salt, divided
  • 1/2 teaspoon freshly ground black pepper, divided
  • 1 bunch chopped kale (about 6 cups)
  • 3/4 cup chopped walnuts
  • 1 1/2 cups cooked farro
  • 1/2 cup dried cranberries
  • 2 cups chopped apples (about 2-3 apples)
  • 4 ounces shredded Pecorino-Romano cheese
  • 1/4 cup freshly squeezed orange juice
  • 1 tablespoon Dijon mustard
  • 2 tablespoon chopped shallot

Directions:

  1. Peel, scoop out seeds, and cube butternut squash. Toss in 2 tbsp extra virgin olive oil, cinnamon, 1/4 tsp salt, and 1/4 tsp ground pepper. Spread on baking sheet and roast for 30 minutes at 400°F, or until squash is tender and golden brown.
  2. In a medium skillet over medium heat, toast walnuts until golden brown and fragrant.
  3. Combine kale, farro, apples, squash, walnuts, cheese, and cranberries in a bowl.
  4. For the dressing, whisk 1 tbsp olive oil, orange juice, mustard, shallot, 1/4 tsp salt, and 1/4 tsp pepper in a bowl until fully combined.
  5. Dress salad immediately, or keep dressing on the side and dress your salad as you go.

Nutrition Facts:

Calories: 394
Fat: 24g
Protein: 11g
Carbohydrates: 44g

Original recipe from Cooking Light can be found here!

Recipe of the Week: Sweet Potato Salmon Cakes

We know you’re running a tight schedule, so look no further for a quick and easy weeknight meal. These cakes are packed with whole grains, protein and taste like you’ve spent hours in the kitchen!

Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 6 cakes

Ingredients

  • 1 medium sweet potato, peeled
  • 1/2 cup cooked quino
  • 1 6 oz can wild salmon (skinless and boneless if possible)
  • 2 large eggs
  • 4 green onions minced
  • 2 tablespoons gluten-free cornmeal/flour of choice
  • Salt & pepper to taste
  • Oil for cooking

Instructions

  1. Cut the sweet potato into cubes. You’ll have about 2 cups. Add them to a steamer basket and steam for 5 – 7 minutes until the potatoes are fork-tender.
  2. Allow the sweet potatoes to cool slightly, then transfer them to a bowl and mash them until (almost) smooth.
  3. Add the rest of ingredients into the mixing bowl and mix with a wooden spoon until everything is combined and a dough has formed.
  4. Form the dough into 6 patties, place on a plate and set aside.
  5. Heat the oil in a 10″ skillet over medium heat. Sauté the salmon cakes for 3 – 5 minutes per side, until browned, crispy and heated through.
  6. Serve warm with your desired dipping sauce (try guacamole with sriracha mixed in!)

Nutrition

Serving: 1cake | Calories: 134kcal | Carbohydrates: 10g | Protein: 8g | Fat: 6g

Original recipe from Simply Quinoa can be found here!

Recipe of the Week: Vegetarian Gyros

Looking for dinner that’s an easy, meatless meal? Think Greek! These Vegetarian Gyros are made with strips of Portobello mushrooms and a homemade Tzatziki Sauce. Just top with fresh veggies and dinner is served!

Prep: 25 mins
Cook: 12 mins
Total: 30 mins
Servings: 4 gyros

INGREDIENTS:

For the Gyros

  • 8 ounces portobello mushroom caps (2 large or 3 medium caps), don’t remove gills
  • 1 tablespoon avocado oil or olive oil
  • 1 tablespoon Greek seasoning*
  • 4 pita bread rounds
  • Toppings: sliced tomato, thinly sliced red onion, sliced cucumber, crumbled feta cheese

For the Tzatziki Sauce

  • ½ cup grated English cucumber, squeezed to remove water
  • ½ cup plain Greek yogurt
  • 1 ½ tablespoons lemon juice
  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon fresh dill
  • 2 garlic cloves, minced
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper

INSTRUCTIONS:

  1. Preheat the oven to 400 degrees and line a large baking sheet (or two smaller baking sheets) with parchment paper.
  2. Gently rub portobello caps with a paper towel to remove any dirt. It is not necessary to remove the gills (they will add more flavor). Slice each portobello into ¼-inch-thick strips (and no thicker than ?-inch-thick strips).
  3. In a bowl, gently toss portobello strips with oil and Greek seasoning. Spread out portobello strips and pieces in an even layer on the baking sheet(s) – it’s OK to place them somewhat close together as they will shrink during cooking. Bake the portobello strips for 12 minutes.
  4. While the portobello strips are baking, prepare the tzatziki sauce. In a small bowl, combine all of the sauce ingredients; mix gently to combine.
  5. To serve, heat pita rounds directly on the rack in the hot oven for 1 minute. Divide the baked portobello strips among the pita rounds and top with tomato slices, red onions, cucumber, feta, and a drizzle of Tzatziki Sauce.

NOTE: Make your own Greek seasoning: combine 1 tsp dried oregano, ½ tsp dried onion flakes (or onion powder), ½ tsp garlic powder, ¼ tsp dried dill, ¼ tsp marjoram, ¼ tsp dried thyme.

NUTRITION INFORMATION

Serving Size: 1 gyro with 1/4 cup Tzatiki sauce

Calories: 377

Fat: 8 g, Carbohydrate: 66 g, Protein: 15 g

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

Recipe of the Week: Shakshuka Skillet Eggs

Breakfast for dinner? Serving brunch for a crowd? Try this flavorful North African baked egg dish! It’s loaded up with sautéed peppers, tomatoes and spices

Prep Time: 10 mins
Cook Time: 30 mins
Total Time: 40 mins
Yield: 4

Ingredients:

  • 3 Tbsp Olive oil
  • 1 red onion, diced
  • 1 large red bell pepper, thinly sliced or diced
  • 1 large yellow bell pepper, sliced or diced
  • 4 garlic cloves, rough chopped
  • 3/4 tsp salt, more to taste
  • cracked pepper to taste
  • 1 tsp cumin
  • 1 tsp sugar
  • 1 tsp smoked paprika
  • 1/2 tsp aleppo chili flakes (optional)
  • 3 medium tomatoes diced small with juices (or one 14-ounce can diced tomatoes with juices)
  • 1/3 cup water
  • 2 tablespoons fresh basil ribbons, chopped cilantro or Italian parsley
  • 4 –6 Extra large organic eggs

Instructions:

  • Preheat oven to 375F
  • In a large cast iron skillet, heat the olive oil over medium heat. Add the onion and cook until tender, about 5 minutes. Add the sliced peppers and garlic, and turn heat down to med-low and cook for 5-7 more minutes, until peppers are tender.
  • Add all spices, sugar and salt.
  • Cook for 2 more minutes. Add fresh tomatoes and water.
  • Simmer on low for 10-15 minutes, uncovered, adding more water if it gets too dry or thick. You want a saucy, stew-like consistency. After tomatoes cook down, taste, it should be full-flavored, so adjust salt, spices, and sugar if necessary.
  • With the back of a spoon, make a well for each egg in the stew. Crack the eggs into each well, sprinkling each egg with a little salt and cracked pepper and Aleppo chili flakes.
  • Bake until egg whites are become opaque and are cooked (~8-10 minutes) and yolks are still soft.
  • Remove from oven and top with fresh basil.

Nutrition Facts:

Serving Size: 1.5 eggs
Calories: 250
Fat: 14.9g
Carbohydrates: 17.7g
Protein: 12.2g

Original recipe from Feasting at Home can be found here!