Peak Performance Fitness

Lynbrook | New Hyde Park | NY

spinach

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!

Recipe of the Week: 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!

Recipe of the Week: Chocolate Spinach Muffins

Prep Time: 15 minutesgreen muffin
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 12
Calories: 224 kcal

Ingredients

  • 3 very ripe medium bananas
  • 3 eggs
  • 3 tablespoons pure maple syrup (or sub honey)
  • 1 teaspoon vanilla
  • 2 cups packed fine blanched almond flour
  • ½ cup unsweetened cacao powder (or sub unsweetened cocoa powder)
  • ½ cup rolled oats, gluten free if desired (or sub 1/4 cup oat flour)
  • 3 tablespoons hemp hearts (or sub chia seeds)
  • 3 cups organic spinach
  • 1 teaspoon baking soda
  • ½ teaspoon salt
  • 1/3 cup dark chocolate chips, plus more for sprinkling on top

Instructions

  1. Preheat the oven to 350 degrees F. Line a muffin tin with muffin liners and spray the inside of the liners with nonstick cooking spray.
  2. Add the bananas, eggs, maple syrup and vanilla to a high powered blender and blend until completely smooth. Next add in the almond flour, cacao powder, oats, hemp hearts, spinach, baking soda and salt; blend until smooth. The batter may be thick, so you might have to use a spatula to push the ingredients down, and blend again. Once the batter is smooth, stir in ? cup chocolate chips (do not blend).
  3. Scoop or pour batter into prepared muffin liners. Top with a few chocolate chips on each muffin. Bake for 22-27 mins or until the tester comes out clean. When they come out of the oven, sprinkle with a little sea salt. Allow muffins to cool in the pan for a few minutes, then transfer to a wire rack to finish cooling. Enjoy! Makes 12 muffins. I love serving these warm with a dollop of nut butter on top.

Nutrition:

Calories: 224 for 1 muffin
Fat: 14.2g
Carbohydrates: 19.7g
Protein: 8.3g

 

Original recipe from Ambitious Kitchen can be found here!

Recipe of the Week: Kale & Sweet Potato Stuffed Turkey Breast

This Kale and Sweet Potato Stuffed Turkey Breast is perfect for small holiday feast. A boneless turkey breast is loaded with caramelized onions, kale, & sweet potato, then baked in the oven in just about an hour.

Yield: 6
Prep Time: 20 minutes
Cook Time: 1 hour 45 minutes
Total Time: 2 hours 5 minutes

INGREDIENTS:

  • 3-4 lb. boneless turkey breast roast
  • 2-½ teaspoons kosher salt, divided
  • 1 teaspoon ground black pepper, divided
  • 1 tablespoon oil
  • 2 medium onions, halved and sliced thin
  • 1 tablespoon butter
  • 3 garlic cloves, minced
  • 1 medium (12 oz.) sweet potato, peeled and diced fine
  • 3 sprigs thyme, leaves removed
  • 6 sage leaves
  • 1 tablespoon dijon
  • 2-¼ cup chicken or turkey broth, divided
  • 1/2 bunch (2 cups) kale, cleaned, removed from stem and sliced thin

DIRECTIONS:

  1. Place turkey breast side down on a cutting board. Carefully, slice parallel through the thickest part of the breast, but not all the way through. Unfold the turkey so it lays flat. Cover with a piece of plastic wrap and pound with a meat mallet until the turkey is of uniform ¾” thickness. Season with 1 teaspoon kosher salt and pepper. Let sit at room temperature for 1 hour, or up to 24 in the refrigerator. If its brined and refrigerated make sure to bring it back to room temperature before baking.
  2. Meanwhile, make filling: Heat oil over medium-low heat. Add onion and cook, stirring occasionally for 25 minutes. Add in butter, garlic and sweet potato, and cook for 15 minutes, stirring occasionally until sweet potato is tender. Add in thyme, sage, dijon, ¼ cup broth and kale and cool until wilted down and all of the liquid has evaporated. Set aside to cool slightly, about 15 minutes. Can be made up to 2 days ahead of time.
  3. Preheat oven to 375 and set aside a 9”x13” roasting pan.
  4. Pat the turkey breast dry. Spread the slightly cooled kale mixture into the middle of the breast, leaving a 1” border all around the edge of the breast. Starting with one short end that does not have the skin underneath, roll into a tight log and completely enclose the filling. Turn the now stuffed turkey breast seam side down and smooth over the skin in the middle of the breast as best as possible. Next tie up the stuffed breast with butcher’s twine evenly in 5 places. Place inside a roasting pan.
  5. Dry off the skin and rub all over with olive oil, salt and pepper and pour chicken/turkey broth in the bottom of the roasting pan.
  6. Bake, basting every 20 minutes, until it reaches 155º degrees with an instant read thermometer, about 60-70 minutes. Let rest, slightly covered for 10-15 minutes, to let the temperature continue to climb up to 165ºF.
  7. Slice and serve with your favorite side dishes.

NUTRITION:

Servings: About 6

Calories 378

Fat 10g

Carbohydrate 17g

Protein 55g

 

 

Original recipe from Lexi’s Clean Kitchen can be found here!