Lynbrook | New Hyde Park | NY

spinach

RECIPE OF THE WEEK: Peanut Butter Banana Spinach Smoothie

Prep Time: 5 mins         Cook Time: 0 mins       Servings: 2 servings      Calories: 354kcal

 Ingredients

  • 2 handfuls spinach fresh. See below for how to use frozen
  • 2 medium ripe bananas fresh or frozen
  • 2 tablespoons peanut butter or to taste
  • 1 ½ cups milk of choice I used unsweetened almond
  • 2 scoops protein powder of choice I like collagen powder. Or ½ cup Greek yogurt. Optional, but I find it helps to boost the protein of the smoothie
  • 1½ cup ice omit if using frozen bananas

Instructions

1.Combine all ingredients in a high-speed blender. Blend until smooth

-If you don’t have a high speed blender, blend ice, spinach, and milk first until spinach is pureed. Then add remaining ingredients and blend until smooth.

2. Check for consistency. If you prefer your smoothie thicker, add more ice and re-blend. If you prefer your smoothie thinner, add more milk or water.

3. Enjoy immediately.

Notes

* If using frozen spinach, use about 1/2 cup

Nutrition

Serving: 0.5the recipe | Calories: 354kcal | Carbohydrates: 35g | Protein: 32g | Fat: 13g 

Find the original recipe from The Natural Nurturer here!

RECIPE OF THE WEEK: Spinach & Zucchini Lasagna

Prep time: 15 mins

Cook time: 40 mins

Serves: 9

Ingredients:

  • 1 tbsp extra-virgin olive oil
  • half onion, finely chopped
  • 4 garlic cloves, crushed
  • 2 tbsp tomato paste
  • 1 28oz. can crushed tomatoes with the juice or 1 ¾ pound of fresh tomatoes, peeled, seeded and diced
  • Salt and pepper to taste
  • 1 tbsp chopped fresh basil
  • 3 cups spinach
  • 15 oz part-skim ricotta
  • 1 large egg
  • ¼ cup freshly grated Parmesan cheese
  • 4 medium zucchini, sliced ?” thick
  • 16 oz part-skim mozzarella cheese, shredded
  • ½ tsp parsley, chopped

Directions:

  1. In a saucepan, heat olive oil over medium heat. Add onions and cook 4-5 minutes until they are soft and golden. Add garlic and sauté, being careful not to burn. Add tomato paste and stir well. Add crushed tomatoes, including the juice in case you are using tomato cans. Add salt and pepper.
  2. Cover and bring to a low simmer for 25-30 minutes.
  3. Finally remove from the heat and add fresh basil, spinach and stir well.
  4. Adjust the seasoning if you think it is necessary.
  5. Preheat oven to 375°.
  6. In a medium bowl mix ricotta cheese, parmesan cheese and an egg. Stir well.
  7. In a 9×12 casserole spread some tomato sauce on the bottom. Layer 5 or 6 zucchini slices to cover. Place some of the ricotta cheese mixture and top with the mozzarella cheese.
  8. Repeat the layers until all your ingredients are all used up. Top with sauce and mozzarella.
  9. Bake 30 minutes covered and 10 minutes uncovered. Let stand about 10 minutes before serving.
  10. Garnish with parley and enjoy!

Serving: 1/9  Calories: 223 kcal (11%) 

Carbohydrates: 10.6g (4%)  Protein: 18.5g (37%)  Fat: 12.4g (19%)

Find the original recipe from Primavera Kitchen here!

RECIPE OF THE WEEK: Spinach Chickpea Baked Feta Pasta

Prep Time: 10 mins

Cook Time: 30 mins

Servings: 6 servings

Calories: 303kcal

Ingredients

  • 1 pound cherry or grape tomatoes
  • 2 15 ounce cans cooked chickpeas drained and rinsed
  • 1 cup chopped red onion
  • 2 tablespoons olive oil
  • 8 ounce block of feta cheese can use crumbles if needed
  • 3-4 cloves garlic minced
  • 1/2 teaspoon cumin
  • 1/4 teaspoon crushed red pepper flakes
  • 8 ounces pasta of choice
  • 2 handfuls baby spinach

Instructions

  • Preheat your oven to 400 degrees F.
  • In a large baking dish ( I used a 9-by-13 inch), combine tomatoes, chickpeas, red onion, and garlic. Drizzle with the olive oil and toss to coat.
  • Season with cumin and red pepper flakes. Toss again.
  • Place block of feta in the middle of veggies and chickpeas and put in the preheated oven. Cook for 30 minutes.
  • While the tomatoes and chickpeas roast, cook your pasta according to the directions on the package. Once pasta is cooked, reserve 1 cup of pasta water and drain the rest. Set pasta aside until your tomatoes and chickpeas are done cooking.
  • Once done cooking, remove the baking dish from the oven.  Use a spoon to break up the warm feta, squish any whole tomatoes, and gently mix it with the vegetables and chickpeas to create a sauce.
  • When the tomatoes and chickpeas are coated in cheese, add in the cooked pasta and spinach. Toss until the pasta is evenly coated in cheese and the spinach has begun to wilt in the hot sauce.  If the sauce seems too thick, add a little of the reserved pasta water (I start with 2 tablespoons) and stir until your desired consistency is reached. Add more pasta water if needed, but be careful to do it a little at a time so you don’t thin our your sauce too much.
  • Taste. Season with more cumin, red pepper, or even salt and pepper if desired.
  • Enjoy warm! Allow leftovers to cool completely before storing in your fridge for up to 3 days.

Nutrition

Calories: 303kcal | Carbohydrates: 36g | Protein: 12g | Fat: 14g | Saturated Fat: 6g | Cholesterol: 34mg | Sodium: 440mg | Potassium: 390mg | Fiber: 2g | Sugar: 5g | Vitamin A: 1755IU | Vitamin C: 16mg | Calcium: 230mg | Iron: 2mg

Original recipe from The Natural Nurturer can be found here!

Recipe of the Week: Roasted Veggie Enchilada Casserole

Prep Time: 45 mins
Cook Time: 60 mins
Total Time: 1 hour 45 minutes
Yield: 6 to 8 servings

Roasted Veggie Enchilada Casserole

INGREDIENTS

Roasted veggies

  • 1/2 medium head of cauliflower, cut into 1/2-inch chunks
  • 1 large sweet potato, peeled and cut into 1/2-inch cubes (about 2 cups)
  • 2 red bell peppers, cut into 1” squares
  • 1 medium yellow onion, sliced into wedges about 1/2” wide
  • 3 tablespoons extra-virgin olive oil, divided
  • 1 teaspoon ground cumin, divided
  • Salt
  • Freshly ground black pepper

Remaining ingredients

  • 2 1/4 cups (18 ounces) red salsa, either homemade or jarred
  • 1/2 cup chopped fresh cilantro, plus extra for garnish
  • 9 to 10 corn tortillas, halved
  • 1 can (15 ounces) black beans, rinsed and drained, or 1 1/2 cups cooked black beans
  • 2 big handfuls (about 2 ounces) baby spinach leaves
  • 2 cups shredded Monterey Jack cheese

INSTRUCTIONS

  1. To roast the veggies (this can be done up to 2 days in advance): Preheat the oven to 400 degrees Fahrenheit with racks in the middle and upper third of the oven. Line two large, rimmed baking sheets with parchment paper to prevent the vegetables from sticking.
  2. On one pan, combine the cauliflower and sweet potato. On the other pan, combine the bell peppers and onion. Drizzle half of the olive oil over one pan, and the other half over the other pan. Same with the cumin.
  3. Sprinkle both pans lightly with salt and pepper, then toss each one until the vegetables are lightly coated in oil and spices, adding another light drizzle of olive oil if necessary. Arrange the vegetables in an even layer across each pan. Bake until the vegetables are tender and caramelized on the edges, about 30 to 35 minutes, tossing the veggies and swapping the pans halfway.
  4. When you’re ready to assemble, reduce the oven heat to 350 degrees Fahrenheit and lightly grease a 9? square baker. Stir the cilantro into the salsa.
  5. To assemble, spread 1/2 cup salsa evenly over the bottom of the baking pan. Add a single layer of halved tortilla pieces, arranging them so they completely cover the salsa.
  6. Top with 1/2 of the beans, 1/3 of the vegetables, 1/2 of the of spinach, and 1/3 of the cheese.
  7. Make a second layer of tortillas (press down on the mixture a little to make room for the next layers). Top with 1/2 of the remaining salsa, all of the remaining beans, 1/2 of the remaining vegetables, all of the remaining spinach, and 1/2 of the remaining cheese.
  8. Make a third layer of tortillas. Top with the remaining salsa, vegetables, and cheese.
  9. Cover the pan with parchment paper or aluminum foil. Bake for 20 minutes, then remove the parchment paper or aluminum foil and bake for 10 more minutes, or until heated through.
  10. Let the casserole cool for 10 minutes, to give it time to set and reach a palatable temperature. Before serving, sprinkle the top lightly with additional chopped cilantro.

Original recipe from Cookie & Kate can be found here!

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: 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: Double Tomato Pesto Spaghetti

This fresh recipe features end of summer zucchini and cherry tomatoes, plus a delicious sun-dried tomato pesto. Served over zucchini noodles and spaghetti, it’s light and delicious as a main dish or served on the side!

Prep Time: 20 mins
Cook Time: 10 mins
Total Time: 30 minutes
Yield: 4

INGREDIENTS:

Pasta and zucchini noodles:

  • 8 ounces whole grain spaghetti
  • 1 large zucchini

Pesto:

  • 2/3 cup walnuts
  • 2 pints (4 cups) cherry or grape tomatoes
  • 2 tablespoons olive oil, plus more for drizzling
  • 1/4 cup oil-packed sun-dried tomatoes, rinsed and drained
  • 2 garlic cloves, roughly chopped
  • 1/2 teaspoon finely grated lemon zest
  • 1 to 2 tablespoons lemon juice
  • 1/4 teaspoon red pepper flakes
  • 1/4 teaspoon salt, to taste
  • Freshly ground black pepper, to taste

Garnishes:

  • 1/2 cup lightly packed basil leaves, larger leaves torn into small pieces
  • Freshly grated Parmesan cheese, optional
  • Olive oil, for drizzling

INSTRUCTIONS:

  1. Bring a large pot of salted water to boil for the spaghetti. Cook the pasta until al dente, according to package directions. Drain and transfer to a large serving bowl. Turn the zucchini into noodles with a spiralizer, a julienne peeler, or grate the long way on a large box grater.
  2. Toast the walnuts: In a medium skillet over medium heat, cook the walnuts, stirring occasionally, until they smell nice and fragrant, about 7 minutes. Set aside to cool.
  3. Cook the cherry tomatoes: In a large saucepan over medium-high heat, combine the cherry tomatoes, olive oil and a pinch of salt. Cover the pot and cook, stirring occasionally, until the tomatoes have burst open and they are cooking in their own juices, about 7 to 8 minutes. Set aside.
  4. In a food processor, combine the walnuts, half of the cooked tomatoes, sun-dried tomatoes, garlic, lemon zest, 1 tablespoon lemon juice, red pepper flakes, 1/4 teaspoon salt and several twists of freshly ground black pepper. Blend until the mixture is pretty smooth, then season to taste with additional lemon juice, salt and/or pepper until the flavors really sing (if that doesn’t do the trick, add some more sun-dried tomatoes). Blend again.
  5. Pour the pesto over the spaghetti and toss to combine. If you’ll be consuming this dish in one sitting, go ahead and toss in all of the zucchini noodles now, too. (If you plan on having leftovers, store the zucchini noodles separately from the rest as they will let out more water).
  6. Pour the rest of the cherry tomatoes on top of the dish, and sprinkle the basil over them. Toss gently, and divide the mixture into bowls. Top individual bowls with Parmesan or nutritional yeast, if you’d like, and a light drizzle of olive oil. Serve immediately.

Nutrition Information:

Calories: 673

Fat 25g, Carbs 99.3g, Protein 20g

Original recipe from Cookie & Kate can be found here!

Peach & Brussels Crunch Salad

Enjoy this summer salad for lunch, as a side dish on its own, or paired with your favorite protein! It’s sweet, savory and the perfect blend of flavors.

Prep Time: 20 minutes
Cook Time: 10 minutes
Total Time: 30 minutes
Makes: 4 servings

Ingredients:

For the dressing:

  • ¼ cup tahini
  • 2-3 Tbsp fresh lemon juice
  • 1-2 Tbsp pure maple syrup or honey
  • 1 teaspoon dijon mustard
  • 1 tablespoon poppy seeds
  • ¼ teaspoon onion powder
  • ½ teaspoon salt
  • 2-3 tablespoons water, to thin the dressing

For the salad:

  • 1 pound brussels sprouts, outer yellow leaves and stems removed, and shredded
  • 2 cups sliced peaches (2-3 medium peaches)
  • 1/3 cup feta crumbles

For the nut crunch mixture:

  • 1/3 cup sliced almonds
  • 1/4 cup raw pepitas (pumpkin seeds)
  • ½ tablespoon pure maple syrup
  • Sea salt

Instructions

  1. In a small bowl mix together tahini, lemon juice, maple syrup/honey, dijon mustard, poppy seeds, onion powder, salt and water to thin the dressing. Taste and adjust depending if you like it sweeter.
  2. Next, shred the brussels sprouts by using a food processor and pulse until the brussels sprouts are thinly sliced. If you don’t have a food processor, feel free to use a sharp knife to thinly slice.
  3. Add brussels to a large bowl and pour the dressing all over. Use tongs to coat the brussels with the dressing. Let the dressing sit and marinate the brussels for 10-15 minutes. While the brussels marinate and soak up the dressing, you can chop and prep all your other ingredients.
  4. Finally make your nut crunch mixture: place sliced almonds and pumpkin seeds in a skillet over medium heat. Toast for 3-5 minutes, stirring frequently until they turn slightly golden brown and fragrant, then turn off heat and immediately add in maple syrup and a pinch of sea salt. Stir for 30 more seconds to coat, then transfer to a plate or piece of parchment paper to cool for a few minutes. Some of the nuts will slightly stick together but this is what we want for the ‘nut crunch’ in the salad. Allow to cool for 5 minutes.
  5. Add the sliced peaches to the brussels salad along with the nut crunch mixture and feta crumbles and toss to combine. Enjoy!

 

Nutrition:
(Per Serving)
Calories: 326
Fat: 19.8g
Carbohydrates: 30.3g
Fiber: 8.9g
Sugar: 14.9g
Protein: 13.5g
Original recipe from Ambitious Kitchen can be found here!