Lynbrook | New Hyde Park | NY

strength training

Recipe of the Week: No Bake Energy Bites

These No Bake Energy Bites are a team favorite! They are so easy to whip up and made with wholesome, nutritious ingredients. Have 1 or 2 as a quick snack or a healthy dessert. Did we mention they are so delicious?!
Servings: 20 servings
Prep: 10 minutes
Ready in: 20 minutes

Chocolate Chip Oatmeal Balls

Ingredients:

  • 1/2 cup creamy peanut butter (opt for natural)
  • 1/3 cup honey
  • 1 tsp vanilla extract
  • 1 cup old-fashioned oats (raw)
  • 2/3 cup toasted , sweetened shredded coconut
  • 1/2 cup ground golden flaxseed meal (try Bob’s Red Mill)
  • 6 Tbsp mini chocolate chips

Instructions:

  1. In a mixing bowl, stir together peanut butter, honey and vanilla extract.
  2. Add remaining ingredients and stir until evenly coated.
  3. Transfer mixture to refrigerator or freezer and chill until mixture has firmed up a bit, about 30 minutes.
  4. Remove from refrigerator and shape into 1-inch balls.
  5. Store in refrigerator in an airtight container.

 

Original recipe can be found here! Check out the original recipe for ideas on substitutions or nutritional swaps.

Recipe of the Week: INSTANT POT CHICKEN TIKKA MASALA

PREP TIME: 5 mins
COOK TIME: 25 mins
TOTAL TIME: 30 mins
YIELD: 6 SERVINGS

Craving Indian food or take out for dinner tonight? Try this lightened up version of Chicken Tikka Masala! Add in the vegetables and you have a whole meal – I’ve even added a can of chickpeas for extra fiber.

INGREDIENTS:

  • 1 1/2 pounds skinless, boneless chicken thighs, cubed
  • 1 1/2 teaspoon kosher salt
  • 1/2 tablespoon coconut oil
  • 1/2 chopped onion
  • 3 cloves garlic, minced
  • 1 teaspoon grated ginger root
  • 1 teaspoon ground coriander
  • 1 teaspoon cumin
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon garam masala
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon ground cardamom
  • 14 ounce can diced tomatoes, drained
  • 2 cups cauliflower florets
  • 1/2 cup frozen peas
  • 1/2 cup full fat canned coconut milk
  • 1/4 cup fresh cilantro leaves, for serving

 

INSTRUCTIONS:

  • Season chicken with 1 teaspoon salt.
  • Press sauté button and melt the coconut oil, add onion, garlic, ginger and 6 spices (from coriander to cardamom) and sauté until the vegetables are soft and the spices are fragrant, about 2 to 3 minutes.
  • Add the tomatoes and use an immersion to blend until smooth (or blend in the blender), add the chicken, remaining 1/2 teaspoon salt and stir, cook high pressure 15 minutes. (Note: it takes several minutes for the pot to pressurize.)
  • Quick release, add the cauliflower and peas and cook 3 minutes on high pressure. (Note: add more volume by using the whole head of cauliflower, but increase cook time to 5 minutes.)
  • Quick release, stir in coconut milk and serve garnished with cilantro.
NUTRITION:
Serving: 3/4 cup
Calories: 226kcal, Carbohydrates: 9g, Protein: 25g, Fat: 10g
Original recipe from Skinny Taste can be found here!

Recipe of the Week: SWEET POTATO SHEPHERD’S PIE

PREP TIME: 25 MINS
COOK TIME: 20 MINS
TOTAL TIME: 45 MINS
YIELD: 4 SERVINGS

INGREDIENTS:

PIE FILLING:

  • 1 pound ground beef or lamb
  • 2 medium carrots, peeled and diced
  • 1 small green pepper, diced
  • 1 small yellow onion, diced
  • 1 cup mushrooms, cleaned and stemmed, diced
  • 4 cloves garlic, minced
  • 1 teaspoon chili powder
  • 1/2 teaspoon dried rosemary or dried herb of choice
  • 1/2 teaspoon fine salt or to taste
  • 1/4 teaspoon black pepper
  • 3 ounces tomato paste
  • 1/4 cup water

SWEET POTATO TOPPING:

  • 2 large sweet potatoes, peeled and cubed (~6 cups cubed)
  • 1 tablespoons butter (may substitute ghee or coconut oil for Whole30)
  • 1/2 teaspoon chili powder
  • 1/4 teaspoon fine salt

INSTRUCTIONS

  1. Preheat oven to 375*
  2. In a medium skillet (we recommend using a 10-inch cast iron skillet so that you can cook everything in the skillet), over medium-high heat, add the ground beef, chopped carrots, onions, peppers, mushrooms and minced garlic.
  3. Cook on medium heat until carrots are soft, about 12-15 minutes. Begin making the topping while the meat filling cooks.
  4. Once the carrots are soft, stir in tomato paste, water, seasonings, salt and pepper.
  5. For the topping: Steam or bake (at 375*) the sweet potatoes until fork tender. Then add all of the topping ingredients to a food processor (or blender) and process until smooth. NOTE: If using white potatoes, we recommend mashing them by hand rather than blending to prevent them from getting pasty.
  6. Final step: Top the meat filling with the sweet potato mash. If you’re not using a oven-safe 10-inch cast iron skillet, transfer the meat filling to a casserole dish or 9×9 inch baking dish and top the meat filling with the sweet potato mash. Dash with sea salt and chili powder.
  7. Bake for 10 minutes. Remove from oven and serve.

 

 

SERVING SIZE: 1/4 OF RECIPE

CALORIES: 395

FAT: 16g, CARBOHYDRATES: 40g, FIBER: 8g, PROTEIN: 26g

 

 

Original recipe from The Real Food RDs 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!

Recipe of the Week: Chickpea Curry Sweet Potatoes

Prep: 15 mins
Cook: 45 mins
Serves: 4

When eating a plant-based diet, it’s important to make sure you get enough protein. Try this tasty chickpea curry jacket – it’s an easy meal to make for dinner or prep ahead for a filling, flavorful lunch!

Ingredients:

  • 4 sweet potatoes
  • 1 tbsp coconut oil
  • 1 ½ tsp cumin seeds
  • 1 large onion, diced
  • 2 garlic cloves, crushed
  • thumb-sized piece ginger, finely grated
  • 1 green chili, finely chopped
  • 1 tsp garam masala
  • 1 tsp ground coriander
  • ½ tsp turmeric
  • 2 tbsp tikka masala paste
  • 2 x 400g can chopped tomatoes
  • 2 x 400g can chickpeas, drained
  • lemon wedges and coriander leaves, to serve

Directions:

  1. Heat oven to 400 *F. Prick the sweet potatoes all over with a fork, then put on a baking tray and roast in the oven for 45 mins or until tender when pierced with a knife.
  2. Meanwhile, melt the coconut oil in a large saucepan over medium heat. Add the cumin seeds and fry for 1 min until fragrant, then add the onion and fry for 7-10 mins until softened.
  3. Put the garlic, ginger and green chili into the pan, and cook for 2-3 mins. Add the spices and tikka masala paste and cook for a further 2 mins until fragrant, then tip in the tomatoes. Bring to a simmer, then tip in the chickpeas and cook for a further 20 mins until thickened. Season.
  4. Put the roasted sweet potatoes on four plates and cut open lengthways. Spoon over the chickpea curry and squeeze over the lemon wedges. Season, then scatter with coriander before serving.

 

Nutrition:
Calories: 276
Fat: 9g, Carbs: 32g, Protein: 12g

Original recipe comes from BBC Goof Food & can be found here!

Recipe of the Week: Tuscan White Bean Skillet

PREP TIME: 5 minutes
COOK TIME: 25 minutes
TOTAL TIME: 30 minutes

Ingredients:

  • 2 tablespoons extra virgin olive oil, divided
  • 8 ounces brown mushrooms, sliced
  • 1 1/2 cups diced yellow onion (about 1 large onion)
  • 3 cloves garlic, minced
  • 2/3 cup drained and chopped oil-packed sun dried tomatoes
  • 2 14.5 ounce cans fire-roasted diced tomatoes
  • 2 14.5 ounce cans drained and rinsed Cannelini beans
  • 14.5-ounce can quartered artichoke hearts, rinsed
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 1 teaspoon dried oregano
  • 1/2 teaspoon dried thyme
  • 1 teaspoon sugar
  • Parsley for garnish

Instructions:

  1. Heat one tablespoon of the oil in a 10-inch cast iron skillet set over medium-high heat until shimmering. Working in batches, add the mushrooms to the pan in a single layer. Brown for 1 to 2 minutes per side; transfer to a bowl and repeat with remaining mushrooms.
  2. Add the remaining tablespoon of oil to the pan; add the onions and saute until lightly browned, about 3 minutes. Add the garlic and sun-dried tomatoes and cook until fragrant and softened, another 2 minutes.
  3. Add the diced tomatoes to the pan, along with the beans, artichoke hearts, salt, pepper, oregano, thyme, and sugar. Cover the pan and turn the heat down to medium. Let cook for about 10 minutes, until hot. Return the mushrooms to the pan and cook for another minute or two to warm them up.
  4. Garnish with chopped parsley and serve with plenty of crusty bread.

 

Nutrition Information:

Serves: 4

Calories per Serving: 264

Carbs: 38g, Fats: 12g, Protein: 9g

Original recipe from The Wanderlust Kitchen can be found here!

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: Spinach Pasta with Roasted Veggies

This healthy vegetarian pasta features loads of spinach and roasted vegetables. Using late summer vegetables is great to eat with the season or you change them up depending on when you serve this recipe. With some simple swaps, you can make this recipe vegan or gluten free! Serve with a green side salad for a complete meal. Recipe yields 4 large or 6 more modest portions.

Prep Time: 15 mins
Cook Time: 25 mins
Total Time: 40 minutes
Yield: 6

INGREDIENTS:

Roasted vegetables

  • 1 large bunch of broccoli (about 1 1/2 pounds), cut into bite-sized pieces
  • 1 red bell pepper, sliced into 1-inch squares
  • 1 tablespoon olive oil
  • Salt

Spinach pasta

  • 8 ounces Whole Wheat Linguine or spaghetti
  • 2 tablespoons olive oil
  • 1 shallot bulb, sliced very thin (about 1/2 cup, sliced)
  • 1/4 teaspoon salt
  • 1/4 teaspoon red pepper flakes
  • 2 cloves garlic, pressed or minced
  • 12 ounces baby spinach
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon lemon juice
  • 1 tablespoon butter or olive oil
  • Parmesan cheese, for garnishing
  • Freshly ground black pepper, to taste

INSTRUCTIONS:

  1. Prepare the roasted vegetables: Preheat oven to 400 degrees Fahrenheit. Line a large, rimmed baking sheet with parchment paper. Transfer the sliced broccoli florets and bell pepper to the prepared baking sheet, drizzle with 1 tablespoon olive oil and toss until the vegetables are lightly coated in oil. Sprinkle with salt, arrange the vegetables in an even layer and bake until the broccoli is tender and caramelized on the edges, tossing halfway, about 25 minutes.
  2. Next, bring a large pot of salted water to boil. Cook the pasta just until al dente. Before draining, carefully reserve about 1 cup of the pasta water. Drain and return the pasta to the pot.
  3. To prepare the balsamic spinach, in a large Dutch oven or large sauté pan over medium heat, warm 2 tablespoons olive oil until shimmering. Add the sliced shallot, 1/4 teaspoon salt and 1/4 teaspoon red pepper flakes. Cook, stirring frequently, until the shallot is translucent, about 3 to 5 minutes. Add the garlic and cook, stirring constantly, until fragrant, about 20 seconds. While stirring constantly, add several big handfuls of spinach at a time until they have wilted, then repeat until all of the spinach is in the pot. Once the spinach has reduced a bit but is still bright green in parts (this happens quickly!), pour in the balsamic vinegar and remove the pot from heat.
  4. In your Dutch oven or in a large serving bowl, combine the roasted vegetables and cooked pasta with the spinach mixture. Add 1 tablespoon lemon juice, 1 tablespoon butter or olive oil and optional Parmesan. Drizzle in about 1/3 cup reserved pasta cooking water and gently toss to coat. Season to taste with additional salt (mine needed about 1/2 teaspoon more) and freshly ground black pepper. Divide into bowls and serve immediately.

Nutrition Information:

Serves: 6
Calories per serving: 384
Fat: 13.1g
Carbs: 59.1g
Protein: 14.7g

Original recipe from Cookie & Kate can be found here!