Lynbrook | New Hyde Park | NY

running

Recipe of the Week: Fall Pumpkin Chili

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!

Recipe of the Week: Broccoli Pasta Salad

Prep time: 30 mins
Cook time: 10 mins
Total time: 40 mins

Serves: 4 to 6

Ingredients:
  • 3 cups small broccoli florets
  • 1 cup cut green beans
  • 2 cups uncooked fusilli pasta (try whole wheat or gluten free!)
  • 1 small zucchini, thinly sliced and cut into half moons (or spiralized)
  • 1 cup sliced cherry tomatoes
  • 4 oil-packed sun-dried tomatoes, chopped
  • 8 fresh basil leaves, thinly sliced
  • ¼ cup pine nuts
  • sea salt and freshly ground black pepper
Lemon Tahini dressing: (can be made ahead)
  • 3 tablespoons extra-virgin olive oil
  • 3 tablespoons tahini
  • 3 tablespoons fresh lemon juice, more for squeezing at the end
  • 2 tablespoon white wine vinegar
  • 1 garlic clove, minced
  • ½ teaspoon Dijon mustard
  • ½ teaspoon maple syrup
  • ½ teaspoon sea salt
  • 3 tablespoons water

 

Instructions:
  1. In a small bowl, whisk together the olive oil, tahini, lemon juice, vinegar, garlic, mustard, maple syrup, salt and water. Set aside.
  2. Prepare a large pot of salted boiling water and a large bowl of ice water. Drop the broccoli and green beans into the boiling water and blanch for 1-2 minutes, until tender but still bright green. Remove and immediately immerse in the ice water to stop the cooking processing. Keep in the ice water long enough to cool completely, about 15 seconds. Then, drain and and place on a kitchen towel to dry.
  3. In a large pot of salted boiling water, prepare the pasta according to the instructions on the package, cooking until al dente. Drain and rinse with cold water.
  4. In a large bowl, combine the broccoli, green beans, zucchini, tomatoes, basil and the pasta. Drizzle with the dressing and toss. Season to taste with salt, pepper, and squeezes of lemon, if desired. Sprinkle with the pine nuts and chill for 15 minutes. Can be stored in the refrigerator for up to 2 days.

 

Original recipe from Love & Lemons can be found here!

Recipe of the Week: Turkey Stuffed Peppers

Easy weeknight dinner on the table in less than an hour? Sign me up! This classic recipe for stuffed peppers uses lean turkey and whole grains to create a healthy meal that will feed the family.

TOTAL TIME: 1 hour

Ingredients

  • 1 lb 93% lean ground turkey
  • 1 garlic (minced)
  • 1/4 onion (minced)
  • 1 tbsp chopped fresh cilantro or parsley
  • 1 tsp garlic powder
  • 1 tsp cumin powder
  • 1 tsp kosher salt
  • 3 large sweet red bell peppers
  • 1 cup reduced sodium chicken broth (divided)
  • 1/4 cup tomato sauce
  • 1 1/2 cups cooked brown rice
  • Olive oil spray
  • 6 tbsp  part skim shredded cheddar cheese

Instructions

  1. Heat oven to 400°F.
  2. Lightly spray olive oil spray in a medium nonstick skillet and heat on a medium heat.
  3. Add onion, garlic and cilantro and saute about 2 minutes, add ground turkey, salt, garlic powder, cumin and cook meat until it is completely cooked through.
  4. Add 1/4 cup of tomato sauce and 1/2 cup of chicken broth, mix well and simmer on low for about 5 minutes.
  5. Combine cooked rice and meat together.
  6. Cut the bell peppers in half lengthwise, and remove all seeds. Spoon 2/3 cup meat mixture into each pepper half and place in a 9 x 13-inch baking dish. Top each with 1 tbsp cheese.
  7. Pour the remainder of the chicken broth on the bottom of the pan. Cover tightly with aluminum foil and bake for about 45 minutes.
  8. Carefully remove the foil and serve right away.

Nutrition:

Serving: 1/2 pepper, Calories: 221 calories
Carbohydrates: 19g, Protein: 18g, Fat: 3g
Original recipe from Skinny Taste can be found here!

Recipe of the Week: Vegetarian Lasagna

This vegetarian lasagna is loaded with fresh vegetables and each serving is about 200 calories. Perfect to feed the whole family for dinner!

INGREDIENTS:

 

  • 3 cups chopped veggies of your choice (try a mix of broccoli, cauliflower, carrots, and red peppers)
  • 1/2 chopped onion
  • 2 tablespoons minced garlic
  • 1 tablespoon olive oil
  • 1 cup low fat ricotta cheese
  • 1 egg
  • 2 cups fresh spinach
  • 2 cups tomato sauce
  • 12 uncooked oven-ready whole grain lasagna noodles
  • 1 cup mozzarella cheese, shredded

INSTRUCTIONS:

  1. Chop the veggies. Saute the onion and garlic in the oil over medium high heat. Add veggies and saute until tender. Set aside.
  2. Whisk egg into ricotta cheese and stir in fresh spinach.
  3. Pour a little sauce in the bottom of a greased 9×13 pan. Top with 4 lasagna noodles,1/2 cup ricotta mixture, 1/2 of the veggies, and 3/4 cup sauce. Repeat; top entire pan with noodles, remaining sauce, and mozzarella cheese.
  4. Cover and bake for 40 minutes at 375 degrees. Remove foil and bake for 10 minutes more or until cheese is bubbly.

NOTES: Check the lasagna at 30 minutes and add 1/4 cup vegetable stock if the lasagna looks too dry.

 

NUTRITION:
Serves: 9
Calories Per Serving: 202
Fat 7.2g, Carbohydrate 25.5g, Protein 11.2g
Original recipe from Pinch of Yum can be found here!

How Much Physical Activity is Enough Physical Activity?

Time and time again, the benefits of Physical Activity (PA) have been shown to have many positive effects on our health including: improved balance, improved cardiovascular health, muscular strength, and improved overall quality of life (learn even more here!). Much research has been done into the benefits of PA, but not much can be proven in the way of recovering from bouts of exercise, and here’s why…

The recommended exercise prescription for adults is 150-300 minutes of moderate intensity aerobic activity per week and at least two resistance training sessions per week. These are set to have the most positive effect on human health based on recent research (Ostojic, 2016). The way that a person recovers from these types of activities varies and is all subjective. Factors such as current fitness level, age, rest levels, diet, and hydration all play a role into how someone recovers from exercise. If a trained person lifts weights three times a week regularly, they will need less time to recover than someone who does not exercise routinely and then starts a similar program.

We can scale recovery the same way we scale exercise, by using the F.I.T.T. principle:

F: Frequency– Bouts of exercise that happen more often (i.e. 1 day/ week v. 3 days/ week) will require more scheduled rest in between

I: Intensity– More Intense bouts of exercise (i.e. higher perceived exertion, greater percentage of maximal heart rate) require larger rest periods than less intense bouts of exercise

T: Time– A longer session of exercise (long runs, big lifting sessions) need longer time before the next bout of exercise to ensure a full recovery

T: Type– The type of recovery you do and type of exercise you do can greatly vary recovery times. Someone who balances nutrition and rest will recover faster. If someone has not rode a bike in a year, they may feel more sore afterwards than someone who cycles regularly.

The key takeaway is that recovery is subjective; two people of the same fitness levels doing the same workout may experience different levels of soreness and fatigue during the post-exercise recovery period. The most important thing that someone can do is listen to their body and scale their workouts and recoveries accordingly.

 

By Matthew Rhodes, MS

 

Sources

Bishop, P.A, Jones E., & Woods A.K. (2008). Recovery from training: a brief review.
Journal of Strength and Conditioning Research., 22(3):1015-1024.

Ostojic SM. Editorial: post-exercise recovery: fundamental and interventional physiology. Front Physiol. 2016;7:3.

Recipe of the Week: Paleo Slow Cooker Meatballs

Prep Time: 15 minutes                 Cook Time: 4 hours                      Servings: 8 servings

Ingredients:

For the meatballs:

  • 1 3/4 lb ground beef 85% lean
  • 1 egg
  • 1/4 cup blanched almond flour
  • 3/4 tsp fine grain sea salt divided
  • 2 tsp onion powder
  • 1/2 tsp garlic powder
  • 1 tbsp Italian seasoning blend
  • generous pinch crushed red pepper adjust for spice preference
  • 1 tbsp chopped fresh parsley – optional

For the sauce:

  • 28 oz can crushed tomatoes with basil***
  • 14 oz can diced tomatoes with basil and garlic***
  • 1 – 6 oz can tomato paste
  • 1/2 medium onion chopped
  • 2 tbsp chopped fresh garlic
  • 2 tbsp chopped fresh oregano leaves
  • 2 bay leaves
  • sea salt to taste

Instructions:

  1. In a small bowl, mix together the almond flour, 1/2 tsp of the sea salt, onion and garlic powder, Italian seasoning, and crushed red pepper.
  2. In a large bowl, add the ground beef and sprinkle evenly with the remaining sea salt. Add the egg and almond flour mix (and optional parsley) and gently mix with your hands until the mixture binds and is evenly distributed. It’s important not to work the meat too much or it becomes tough.
  3. Line a large baking sheet with parchment paper and preheat your broiler. Form the meat mixture into 20 meatballs and arrange on the baking sheet.
  4. Broil 2-4 minutes just to lightly brown and release a small amount of fat (this avoids an overly greasy sauce) and remove promptly.
  5. Add the meatballs to the slow cooker, leaving behind any rendered fat. Top the meatballs with all sauce ingredients and give a gentle stir (careful not to break the meatballs!)
  6. Cover and cook on low for 4 hours, until meatballs are cooked through****
  7. Serve when ready to eat with anything you want and garnish with your favorite fresh herbs. Sweet potato noodles, zucchini noodles, or simply your favorite roasted veggies, potatoes, or even eggs. Use the leftovers and sauce for variety in breakfast and lunch the next day!

Notes

***Add extra basil and garlic if you use plain tomatoes.
****Each slow cooker is a bit different. Check at 3.5 hours if you can and adjust cook time from there, if necessary. Cook time should not be longer than 4.5/5 hours or meatballs will be overcooked and dry.

Nutrition:

Calories: 327kcal, Fat: 22g, Carbohydrates: 11g, Sugar: 6g, Protein: 20g

 

Original recipe from Paleo Running Mama can be found here!

Recipe of the Week: Farmers’ Market Veggie Enchiladas

Prep Time: 40 min          Cook Time: 25 min          Total Time: 1 hour 5 minutes              Yield: 8

Ingredients:

  • 1–2 tablespoons olive oil
  • 1 onion diced
  • 4 garlic cloves, rough chopped
  • 1 red bell pepper diced
  • 1 small yam, diced small (or zucchini)
  • 1/2 teaspoon salt
  • 1 ear of corn, kernels cut off (about 1 cup)
  • teaspoon cumin
  • 1 teaspoon coriander
  • 1 teaspoon dried oregano
  • 14 ounce can black beans rinsed, drained
  • 1/4 cup chopped cilantro
  • 2 cups homemade enchilada sauce (or store-bought)
  • 8 x 8-inch whole wheat tortillas (or sub corn)
  • cups grated cheese (8-10 ounces pepper jack, Mexican blend, cheddar, Mozzarella)
  • Optional garnishes: sour cream, avocado, pickled red onions and hot sauce.

Enchilada Sauce Ingredients:

  • 5 ounce can diced tomatoes (with juices) preferably fire-roasted tomatoes
  • ¼ cup water
  • 2 Tablespoons olive oil
  • 1 teaspoon apple cider vinegar
  • 2 teaspoons chili powder
  • 1 teaspoon granulated garlic (or 2 garlic cloves)
  • 1 teaspoon cumin
  • 1/4 teaspoon chipotle powder (or smoked paprika for smoky flavor)
  • 1 teaspoon kosher salt
  • 1 teaspoon dried oregano (or 2 tsp fresh)

Instructions:

  • Preheat oven to 400 F
  • If making the homemade enchilada sauce, place all ingredients in a blender and blend until smooth. The Enchilada sauce will cook as it bakes with enchiladas
  • Make the filling: Heat oil in a large skillet over medium-high heat. Add onion and stir 2-3 minutes until fragrant. Lower heat to medium, add bell pepper, yams, garlic and salt. Saute this until yams and peppers are tender about -7-9 minutes. If mixture gets dry, add a splash of water, lower heat and cover and gently steam until yams are fork-tender. Fold in the fresh corn and cumin, coriander and oregano. Saute 3 more minutes. Remove from heat. Add the black beans, taste for salt, adding more if you like. Stir in half the cilantro.
  • Grease a 9 x 13 baking dish. Pour 1/2 cup of the enchilada sauce and spreading around so the bottom of the pan is nicely coated.
  • Assemble your Enchiladas: Place 1/2 cup filling down the center of the tortilla add 2-3 tablespoons grated cheese over top and wrap it up tightly. Place enchilada seam side down over the sauce. Repeat with the remaining 7 tortillas nestling them side by side. Pour the remaining Enchilada Sauce over the enchiladas, leaving the edges exposed if you like (for crispy edges). Sprinkle with remaining cup of cheese.
  • Place in the hot oven, foiled for 20 minutes then uncover for the last 6-10 minutes until cheese is nice and melty. Let stand 10-15 minutes before serving (tented with foil). Scatter the remaining chopped cilantro over the enchiladas.

Note: You need a total of 3-3 1/2 cups of diced veggies (in addition to the onion).

 

Original recipe from Feasting at Home can be found here!

 

 

Recipe of the Week: Creamy Wild Rice and Mushroom Soup

Serves 4

Ingredients:

  • 2 tbsp butter
  • 1 medium yellow onion, chopped
  • 2 carrots, peeled and sliced into rounds
  • 2 celery stalks, sliced
  • 3-inch piece of ginger, grated (about 2 tbsp)
  • 1 tsp salt
  • 1 cup wild rice
  • 8 oz mushrooms, sliced (about 3 cups sliced)
  • 2 large sprigs of thyme
  • 1 bay leaf (optional)
  • 1 qt vegetable broth
  • 2 cups water
  • 2 eggs (1 whole egg + 1 yolk)
  • 2 tbsp lemon juice
  • 2 cups tightly packed chopped kale

Instructions:

  1. In a large pot, melt the butter over medium heat. Add the onion, carrot, celery, ginger and salt. Cook, stirring occasionally, until softened, about 3 minutes.
  2. Add the wild rice, mushrooms, thyme and bay leaf, if using. Stir to mix everything together.
  3. Add the broth and water. Bring to a boil over high heat, then reduce the heat to low and cook, covered, for 30-45 minutes, or until the wild rice has burst open but is still slightly chewy. Remove from heat and stir in the kale.
  4. In a small bowl, whisk together one whole egg, one egg yolk and lemon juice until smooth. Remove one cup of the broth from the soup and slowly pour and whisk it into the egg mixture. Gently stir the mixture back into the soup and watch it thicken and become creamier. Add more salt and pepper, to taste.
  5. Serve warm garnished with olive oil, flaky sea salt and black pepper.

 

Original recipe from Run Fast, Eat Slow can be found here!