Lynbrook | New Hyde Park | NY

spinach

Recipe of the Week: Mediterranean Farro Salad

YIELD: 6-8 servings
TOTAL TIME: 25 min
PREP TIME: 10 min
COOK TIME: 15 min

INGREDIENTS:
Salad Ingredients:

  • 3 cups chicken or vegetable stock
  • 1 cup uncooked farro, rinsed and drained
  • 1 large cucumber, seeded and finely-diced
  • 2/3 cup finely-diced roasted red peppers
  • 1/2 cup finely-diced tomatoes
  • 1/2 cup crumbled feta cheese
  • half of a small red onion, finely diced (about 2/3 cup)
  • 1/4 cup finely-chopped fresh parsley

Greek Vinaigrette Ingredients:

  • 3 Tablespoons olive oil
  • 1 Tablespoon freshly-squeezed lemon juice
  • 1 Tablespoon red wine vinegar
  • 1/4 teaspoon dried oregano
  • pinch of garlic powder
  • pinch of salt
  • pinch of black pepper

DIRECTIONS:
TO MAKE THE SALAD:

  1. Stir together stock and farro in a medium saucepan, and cook according to package instructions until al dente.  Remove from heat, and drain off any extra stock once the farro is cooked.  Let farro cool for at least 10 minutes.
  2. Transfer farro to a large mixing bowl, and add in remaining ingredients, including the vinaigrette.  Toss until combined.
  3. Serve immediately, or cover and refrigerate for up to 2 days.

TO MAKE THE GREEK VINAIGRETTE:

  1. Whisk all ingredients together until combined.  Use immediately.

 

Original recipe from GimmeSomeOven.com can be found here!

What’s In Your Salad?

In the daily, everyday 9-5 grind it is very easy to lose track of time and before you know, it’s your lunch break.  Did you remember to pack a healthy lunch to compliment your hard work and dedication in the gym? Or did you forget your lunch at home and now you must decide which take-out spot is best for you.  You may think the fast food restaurant down the block that serves salads might be a good choice.  Salads may seem like the smart choice because of their healthy appearance. Before you make that decision let’s think it through, does this meal have adequate nutrients to provide you with fuel for your next grueling work out? Or are fast food salads just as bad as a burger and fries? Let’s take a closer look at some salads.

Chick-Fil-A: Grilled Chicken Market Salad. (200 calories, 6g fat, 15g carbs, 25g protein, 4g fiber, 650mg sodium, 8g sugar)

Panera Bread: Strawberry poppy seed salad with chicken (340 calories, 13g fat, 280mg sodium, 25g protein, 31 carbs, 6g fiber, 20g sugar)

McDonalds: Southwest Grilled Chicken Salad (350 calories, 8g fat, 37g protein, 650mg sodium, 27g carbs, 9g of sugar)

In many fast food salads across the board there is an abundance of sodium, fat, and sugar.  Compared with other menu choices, these three salads were the best options in terms of their sodium levels and nutritional value.  Sodium can cause water retention and severe dehydration which is why you should only consume 2,300 mg a day.  Many adults consume in excess of 3,400 mg of sodium each day.

In comparison to other items on the menu, choosing a salad is one of the healthier options, but how can you make it better for you? Always go with grilled chicken over crispy; crispy chicken adds to the saturated fats that are dangerous to consume in excess. The extra breading increases the carbohydrate content and may cause blood sugar levels to spike. Be mindful of the portion of salad dressing; these salad dressings are filled with preservatives, sodium, and calories from fat. An easy swap is to go with just oil and vinegar. Ask for your salad without cheese to help reduce sodium and fat content.

Out of all the salads offered in fast food chains, these three made the list, so be very wary when ordering take out and always pay close attention to the nutrition facts.

 

By Brandon Ayala

Happy Earth, Healthy You

How far do you live from Peak Performance? A five minute drive? Ten minute drive? Have you ever noticed the actual mileage when you’re driving here? Peak is probably closer than you think! Have you tried walking or biking as your mode of transportation to get to the gym?

An individual weighing about 150 lbs. can burn about 300 calories per hour walking depending on their pace! Would you rather burn 300 calories or $2.50 on a gallon of gas?

Lynbrook Peak

  • Hewlett (by Trader Joe’s)- 2.0 miles
  • Lynbrook Train Station- 0.5 miles
  • Malverne Train Station- 1.4 miles
  • East Rockaway High School- 1.2 miles
  • Woodmere- 3.2 miles
  • Valley Stream North HS- 2.6 miles

New Hyde Park Peak

  • NHP Train Station- 1.3 miles
  • Tulip Ave Floral Park- 2.1 miles
  • Glen Oaks Shopping Center- 1.5 miles
  • Michael J Tully Park- 2.0 miles

Pace yourself! Think about your speed when walking/running on the treadmill and give yourself enough travel time. Average walking speed is about 3.0 mph. What about cycling? The average cyclist can ride about 10 mph at a comfortable pace, whereas cyclists on a racing bike travel about 25 mph in the Tour de France.

Earth Day is Saturday, April 22! Team Peak is challenging you to walk, run, or bike to the gym.

  • Know your body’s limits- if you live a little further than you can travel without a car, try to carpool with a gym friend.
  • Have a friend or family member drop you off while they run errands- then try walking back home.
  • Consider public transportation! There are bus stops all along Merrick Road and they stop right in front of Peak Performance.
  • There are plenty of ways to reduce our footprint on earth while working on our personal health and fitness goals!

 

By Louise Mills-Strasser

 

Recipe of the Week: Spinach & Zucchini Lasanga

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!

Find the original recipe here!

Recipe of the Week: Seven Vegetable Couscous

Prep Time: 1 hour 5 minutes

Ingredients:

Seven-Vegetable Stew:

  • 3 cloves garlic, smashed
  • 2 small turnips, peeled and quartered
  • 1 medium yellow onion, quartered lengthwise, root end intact
  • 1 large carrot, peeled and cut into 2-inch chunks
  • 1/2 fennel bulb, thickly sliced lengthwise, root end intact
  • 1/3 cup golden raisins
  • 1 tablespoon peeled, chopped, fresh ginger
  • 1 tablespoon kosher salt
  • 2 teaspoons each ground cumin, paprika, and sugar
  • 1 1/2 teaspoons ground turmeric
  • 1/8 teaspoon ground cloves
  • 1 cinnamon stick, snapped in half
  • 2 cups water
  • 1 pound butternut squash
  • 1 small zucchini, cut into 2-inch rounds
  • 1 (15 1/2-ounce) can chickpeas, rinsed and drained
  • 4 sprigs fresh flat-leaf parsley, tied together with kitchen string
  • 1 cup canned whole peeled tomatoes, with their juices

Couscous:

  • 2 cups cold water
  • 1 tablespoon unsalted butter
  • 1 teaspoon kosher salt
  • 1 1/2 cups uncooked couscous
  • 1/2 cup sliced almonds, toasted

Directions:

For the stew:

  • Put the garlic, turnips, onion, carrot, fennel, raisins, ginger, salt, cumin, paprika, sugar, turmeric, cloves, and cinnamon in a large soup pot with a tight-fitting lid. Add 2 cups water and bring to a boil over high heat; cover, reduce the heat, and simmer until the vegetables are somewhat soft, about 10 minutes.
  • Halve and seed the butternut squash and cut it into wedges. Tie parsley sprigs together with kitchen string. Add squash, zucchini, chickpeas, and parsley sprigs to the pot. Using your fingers and working over the pot, tear the tomatoes into big pieces and add them to the pot with their juices.
  • Simmer the stew, covered, until it is slightly thick and fragrant, and the vegetables are fork tender but not mushy, about 15 minutes. Remove cinnamon sticks.

 For the couscous:

  1. Bring water to a boil with the butter and salt in a small saucepan. Stir in the couscous, pull the saucepan off the heat, cover, and set aside until the water has been absorbed and the couscous is plump, about 5 minutes. Transfer to a bowl and fluff with a fork.

To serve, spread the couscous over a large serving platter and, using a slotted spoon, mound the vegetables in the center. Pour some of the broth over the vegetables and sprinkle with the almonds. Enjoy!

 

Original recipe from the Food Network 

Recipe of the Week: Zucchini Frittata

Makes: 2 servings
Prep: 35 mins
Start to Finish: 35 mins

Ingredients

  • 4 teaspoons extra-virgin olive oil, divided
  • 1 cup diced zucchini, (1 small)
  • 1/2 cup chopped onion
  • 1/2 cup grape tomatoes, or cherry tomatoes, halved
  • 1/4 cup slivered fresh mint
  • 1/4 cup slivered fresh basil
  • 1/4 teaspoon salt, divided
  • Freshly ground pepper, to taste
  • 5 large eggs
  • 1/3 cup crumbled goat cheese, (2 ounces

Directions

  1. Heat 2 teaspoons oil in a 10-inch nonstick skillet over medium heat. Add zucchini and onion; cook, stirring often, for 1 minute. Cover and reduce heat to medium-low; cook, stirring occasionally, until the zucchini is tender, but not mushy, 3 to 5 minutes. Add tomatoes, mint, basil, 1/8 teaspoon salt and a grinding of pepper; increase heat to medium-high and cook, stirring, until the moisture has evaporated, 30 to 60 seconds.
  2. Whisk eggs, the remaining 1/8 teaspoon salt and a grinding of pepper in a large bowl until blended. Add the zucchini mixture and cheese; stir to combine.
  3. Preheat the broiler.
  4. Wipe out the pan and brush it with the remaining 2 teaspoons oil; place over medium-low heat. Add the frittata mixture and cook, without stirring, until the bottom is light golden, 2 to 4 minutes. As it cooks, lift the edges and tilt the pan so uncooked egg will flow to the edges.
  5. Place the pan under the broiler and broil until the frittata is set and the top is golden, 1 1/2 to 2 1/2 minutes. Loosen the edges and slide onto a plate. Cut into wedges and serve.

Nutrition Information

Per Serving: 376 calories, 28g fat, 10g carbohydrates,  21g protein

 

Original recipe can be found here!

Recipe of the Week: Egg Muffin Cups

Servings: 12
Prep Time 10 minutes
Cook Time: 15 minutes

Ingredients

  • 1 tablespoon olive oil
  • 1 cup red pepper measured after chopping
  • 1 cup green pepper measured after chopping
  • 1 cup yellow onion measured after chopping
  • 2 cups baby spinach – roughly chopped measured/packed before chopping
  • 1 cup mushrooms measured before chopping
  • 2 cloves garlic minced
  • 4 whole eggs
  • 4 egg whites
  • Hot sauce (optional for drizzling on top)

Directions

  1. Preheat oven to 350 degrees F. Grease a standard 12-slot muffin pan with cooking spray and set aside.
  2. Heat a large non stick skillet over medium heat. Once hot, add in oil, red pepper, green pepper, and onion.
  3. Saute 5-7 minutes, or until peppers are tender. Add in spinach and mushrooms and cook for an additional 2 minutes. In the last 30 seconds, add in minced garlic. Season with salt and remove from heat.
  4. Crack eggs/egg whites into a large 4 cup measuring cup and whisk together. Stir in cooked veggies.
  5. Pour the egg/veggie mixture evenly into the prepared muffin pan.
  6. Bake for 15 minutes, or until the tops are firm to the touch and eggs are cooked. Cool slightly and serve immediately!
  7. Leftovers can be stored in an airtight container in the fridge for about 4 days. These may also be frozen. To reheat, pop them in the microwave until warm.

Recipe of the Week: Pasta with Spinach & Tomatoes

 

Our members make some delicious and healthy dinners!

Thank you to our friend, Flo, who submitted this week’s recipe.

Ingredients:

  • 1 Tbsp olive oil
  • 1 cup chopped onion
  • 6 garlic cloves, finely chopped
  • 1 can unsalted petite diced tomatoes, undrained
  • 1 ½ cups unsalted chicken stock
  • ½ tsp dried oregano
  • 8 ounces whole-grain spaghetti or linguine
  • ½ tsp salt
  • 10 oz fresh spinach
  • 1 oz grated parmesan cheese

Directions:

  1. Heat a Dutch oven or large saucepan over medium-high heat. Add olive oil; swirl to coat.
  2. Add onion and garlic to pan; sauté 3 minutes or until onion starts to brown.
  3. Add tomatoes, stock, oregano, and pasta in that order. Bring to a boil.
  4. Stir to submerge noodles in liquid. Cover, reduce heat to medium-low and cook for 7 minutes or until pasta is almost done. Uncover and stir in salt.
  5. Add spinach in batches, stirring until spinach wilts. Remove from heat, let stand 5 minutes.
  6. Sprinkle with cheese and serve!