Lynbrook | New Hyde Park | NY

spring

Salmon with Curried Yogurt & Cucumber Salad

Total Time: 20 minutes

Serves: 4

Ingredients

  • 1?¼ pounds sustainable wild or farmed salmon, cut into 4 portions 
  • 2 tablespoons extra-virgin olive oil, divided
  • ½ teaspoon salt, divided
  • ½ teaspoon ground pepper, divided
  • ½ cup sliced cucumber
  • 2 tablespoons chopped fresh cilantro
  • 2 tablespoons minced shallot
  • ½ cup low-fat plain yogurt
  • 2 tablespoons lemon juice 
  • ¼ teaspoon curry powder

Directions

  1. Preheat grill to medium-high.
  2. Brush salmon with 1 tablespoon oil and sprinkle with 1/4 teaspoon each salt and pepper.
  3. Grill the salmon, turning once, until just cooked through, about 6 minutes.
  4. Meanwhile, combine cucumber, cilantro and shallot with the remaining 1 tablespoon oil and 1/8 teaspoon each salt and pepper in a medium bowl. Whisk yogurt, lemon juice, curry powder and the remaining 1/8 teaspoon each salt and pepper in a small bowl.
  5. Serve the salmon with the yogurt sauce and the cucumber salad.

Nutrition Facts

Serving Size: 4 oz. salmon, 2 Tbsp. yogurt and 2 Tbsp. cucumbers

Per Serving: 258 calories

Protein 30.2g; Carbohydrates 4.2g; Fat 12.7g

Original recipe from Eating Well 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!

Recipe of the Week: Berry Chia Jam

Whose favorite recipes are super quick and easy to make?! Homemade jam is perfect for toast, yogurt, or in a PB & J! It’s thickened with chia and made with real ingredients you can feel good about serving to the family.

Total Time: 10 minutes

Yield: About 1 cup

INGREDIENTS:

  • 2 cups fresh or frozen fruit (see suggestions below)
  • 2 tablespoons chia seeds
  • 1 tablespoon freshly-squeezed lemon juice
  • 1–2 tablespoons honey or maple syrup (only if needed)

INSTRUCTIONS:

  1. Heat fruit in a small saucepan over medium-high heat, stirring occasionally, until the fruit is heated through and begins to break down and bubble.  Use a spoon or potato masher to mash the fruit to your desired consistency.
  2. Stir in the chia seeds and lemon juice until combined.  Then taste, and stir in 1 or 2 tablespoons sweetener if needed.
  3. Remove from heat and let cool for 5 minutes.  (The jam will thicken considerably as it cools.)
  4. Give the jam one final good stir.  Then serve immediately, or transfer to a sealed container and refrigerate for up to 1 week, or freeze for up to 3 months.

 

NOTES:

Fruits that work well in chia jam: 

  • Berries (strawberries, blackberries, blueberries, raspberries), cherries, peaches, apricots, plums, pineapple, kiwi…basically any “juicy” fruits.

Optional add-ins: 

  • 1/2 teaspoon vanilla extract
  • lemon zest (to make your jam a little more tangy)
  • a pinch of spices (such as cinnamon, ginger, or nutmeg, etc.)

Reminder: Different kinds of fruit will yield different textures & flavors so taste & adjust your jam as needed.

  • Some fruits may need more sweetener than others.  (i.e. Raspberries are much more tart than blueberries.)
  • Some fruits are juicier than others.  (i.e. Pineapple will make a much juicier/thinner jam than strawberries.)
  • Feel free to nix the lemon juice if your fruit is already tart.
  • You get the idea.  Taste…adjust as needed…enjoy.

 

This recipe from Gimme Some Oven can be found here!

Recipe of the Week: Chipotle Lime Grilled Shrimp

Let’s spice up that summer BBQ routine! This delicious grilled shrimp is served on a stick and marinated in a smoky, chipotle lime marinade.

Prep Time: 5 minutes
Marinate Time: 20 minutes
Cook Time: 10 minutes
Total Time: 35 minutes
Servings: 4

Ingredients:

  • 1 pound shrimp, peeled and deveined
  • 1 chipotle chili in adobo, chopped
  • 2 teaspoons adobo sauce
  • 2 limes, juice and zest
  • 2 cloves garlic, chopped
  • 1 teaspoon cumin, toasted and ground
  • salt and pepper to taste

Directions:

  1. Marinate the shrimp in the mixture of the remaining ingredients for at least 20 minutes.
  2. Skewer the shrimp and grill over medium-high heat until cooked, about 1-3 minutes per side. Tip: Add the chipotles to the marinade one at a time and taste test for heat.
  3. Options: Add 1 tablespoon honey to the marinade. Add 2 tablespoons cilantro to the marinade. Add a splash of tequila to the marinade.

 

Original recipe can be found here!

Recipe of the Week: Flavorful Chicken Fajitas

Ingredients:

  • 4 tablespoons canola oil, divided
  • 2 tablespoons lemon juice
  • 1-1/2 teaspoons seasoned salt
  • 1-1/2 teaspoons dried oregano
  • 1-1/2 teaspoons ground cumin
  • 1 teaspoon garlic powder
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon paprika
  • 1/2 teaspoon crushed red pepper flakes, optional
  • 1-1/2 pounds boneless skinless chicken breast, cut into thin strips
  • 1/2 medium sweet red pepper, julienned
  • 1/2 medium green pepper, julienned
  • 4 green onions, thinly sliced
  • 1/2 cup chopped onion
  • 6 flour tortillas (8 inches), warmed
  • Optional: Shredded cheddar cheese, taco sauce, salsa, guacamole and sour cream

Directions:

  1. In a large bowl, combine 2 tablespoons oil, lemon juice and seasonings; add the chicken. Turn to coat; cover. Refrigerate for 1-4 hours.
  2. In a large skillet, sauté peppers and onions in remaining oil until crisp-tender. Remove and keep warm.
  3. Drain chicken, discarding marinade. In the same skillet, cook chicken over medium-high heat for 5-6 minutes or until no longer pink. Return pepper mixture to pan; heat through.
  4. Spoon filling down the center of tortillas; fold in half. Serve with toppings as desired.

Nutrition:

1 fajita: 369 calories
15g fat, 30g carbohydrate (2g sugars, 1g fiber), 28g protein

 

The full recipe can be found here!

Recipe of the Week: Chicken, Avocado and Mango Salad

PREP TIME:15 mins
TOTAL TIME:15 mins
YIELD: 4 servings

INGREDIENTS:

  • 12 oz grilled chicken breast, sliced (from 1 lb raw)
  • 1 cup diced avocado
  • 1 cup diced mango, from 1 1/2 mangos
  • 2 tbsp diced red onion
  • 6 cups baby red butter lettuce

FOR THE VINAIGRETTE:

  • 2 tbsp olive oil
  • 2 tbsp white balsamic vinegar
  • salt and fresh cracked pepper to taste

INSTRUCTIONS:

  1. Whisk vinaigrette ingredients and set aside.
  2. Toss avocado, mango, chicken and red onion together.
  3. Fill a large salad platter with baby greens or divide on 4 small dishes.
  4. Top with chicken/avocado mixture and drizzle half the dressing on top.
  5. Serve with remaining dressing if desired.

 

Serving: 1 salad, Calories: 258kcal
Carbohydrates: 12g, Protein: 21g, Fat: 14.5g,
Sodium: 62mg, Fiber: 4g, Sugar: 6g

 

This recipe is originally from SkinnyTaste.com! Find this and other great recipes here!

 

Recipe: Garden Vegetable Frittata

Total: 45 min
Prep: 20 min
Cook: 25 min
Yield: 6 servings

Ingredients:

  • 2 tablespoons olive oil, plus more for drizzling
  • 5 small red potatoes, thinly sliced
  • 1 bunch green onions, trimmed and sliced
  • 1 cup grape tomatoes, sliced
  • 1 cup baby spinach, torn
  • 1 clove garlic, crushed
  • 8 eggs
  • 1 tablespoon chopped fresh basil, plus more for garnish
  • 1 cup shredded Asiago cheese, plus more for garnish
  • Kosher salt and freshly ground black pepper

Directions:

  1. Preheat the oven to 375 degrees F.
  2. Heat 1 tablespoon olive oil in a large skillet over medium heat. Add the sliced potatoes to the skillet, saute for about 6 to 8 minutes, until tender but firm. Remove the potatoes from the skillet. Add another tablespoon olive oil, and add the green onions, tomatoes, spinach, and garlic. Saute for an additional 1 to 2 minutes or just until the spinach is wilted. Season the vegetables with salt, and pepper.
  3. In a medium bowl, beat together the eggs, basil, cheese, salt, and pepper. Pour into the skillet over the vegetables. Reduce heat to medium-low and scramble the eggs for 1 minute. Return the potatoes to the skillet. Cook for an additional 2 to 3 minutes, or just until the eggs start to set around the edges. Drizzle olive oil around the edge of the pan to ensure easy removal.
  4. Finish cooking in the oven for an additional 10 to 12 minutes, until the eggs have completely set in the center. Serve straight out of the skillet, or flip onto a serving plate. Garnish with shredded Asiago cheese and fresh basil.

 

 

Original recipe from the Cooking Channel can be found here!

 

Sun Safety for Outdoor Workouts

The summer is here and people are enjoying being outside. Whether it is soaking up the sun at the park, the beach, the pool, a backyard BBQ, or even heading out for your workout. In general, we tend to spend more time outside over the summer. The fresh air of being outside is a great change of pace from your regular gym routine.

Being outside more also means protecting yourself from the sun; one of the first things to do every morning is make you apply sun block on your face. Especially if you plan on being outside for a long period of time, apply sun block to you exposed skin. A plain white t-shirt has an SPF of about 7. SPF measures the sunscreen’s protection from UVB rays not UVA rays. UVB rays are the kind that cause sunburn and contribute to skin cancer. SPF does not measure how well a sunscreen will protect from UVA, rays, which are also damaging and dangerous. Dermatologists recommend using a SPF 15 or SPF 30 sunscreen. Higher SPF sunscreens may not provide much more protection. That being said, it is important to reapply sun block and give your skin a break from the sun every so often.

If you are planning an outdoor workout, here are a few tips to make sure you’re keeping your skin safe!

  • Make sure your hydrated before the workout even starts
  • Before leaving the house, apply sun block to allow it to soak in- it is very easy to get distracted once you step outside to the beautiful weather
  • As you sweat, you may wipe away your sweat which will also wipe off your sun block. Try using a “Sport” sunscreen to help minimize this
  • Post-workout, try to cool down by staying in the shade. Remember to reapply if you plan on staying out in the sun

Outdoor workouts are great as long as you are practicing safe sun! Remember that your skin is the largest organ you have and it is important to protect it.

 

By Corynne Duprey