Lynbrook | New Hyde Park | NY

vegetables

Recipe of the Week: Spicy Watermelon & Feta Salad

A great summertime snack- so easy to prepare and the sweet and spicy mixture is just right!

Prep Time: 20 minutes
Serves: 4

Ingredients:

  • 6 cups cubed watermelon
  • 1 cup red onion, julienne cut
  • Juice of 2 limes
  • Pinch of cayenne pepper
  • Pinch of sea salt
  • 1 cup crumbled reduced fat feta cheese
  • 2 tbsp chopped fresh mint leaves

Directions:

Combine watermelon, red onion, lime juice, cayenne, sea salt, and mint. Mix until well combined, then gently toss in the feta cheese. Serve!

Nutrition:
Calories: 109
Fat: 3g
Carbohydrates: 18g
Protein: 6g

 

Original recipe from sarahfit.com!

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

The Lowdown on Your Sugar High

Carbohydrates are naturally found in many foods including fruits, vegetables, grains, and many dairy products. Carbohydrates encompass many types of sugars, starches, and fiber. Let’s focus on sugar, which has a pretty bad reputation especially for those individuals trying to lose weight.

RDA (Recommended Daily Allowance) for men is 36 grams or 150 calories. For women the RDA is 25 grams or 100 calories (4 calories per 1 gram of sugar). To give you an idea of how this fits into your daily caloric intake, here are some commonly eaten sweet treats:

  • 1 cup of strawberries = 7 grams
  • 1 DD Munchkin = 3 grams
  • 12 oz. Mountain Dew = 46 grams
  • 1 Panera cinnamon roll = 35 grams
  • 1 cup vanilla Greek yogurt = 7 grams
  • 1 banana = 17 grams

Over consumption, not just of sugar but total calories, can lead to weight gain when not combined with regular exercise or physical activity. Diets high in sugar are linked to a higher risk of developing Type 2 diabetes especially in conjunction with obesity.

An individual with Type 2 diabetes has an increased resistance to insulin or their body is not producing adequate amounts of insulin. The pancreas produces this hormone (insulin) which regulates the body’s glucose levels. Insulin is released as a result of increased blood glucose levels and help the body metabolize it.

Swapping sugary snacks for those without added sugar or a sugar-free option is a simple way to start. Not only will this reduce your daily sugar intake, but may help with weight loss because of a decrease in the total calories being consumed.

Sugar can be classified into two categories: natural and added. Natural sugars are those that are found naturally in foods such as fruits or milk. Consuming these foods have additional nutritional benefits including fiber, antioxidants, and calcium.

Added sugars are those which have been added to the ingredients of foods and beverages. This includes white sugar, brown sugar, honey, syrup, and any caloric sweeteners (think adding sugar to coffee). Most added sugars in the American diet come from sodas, candy, cookies, cakes, etc. One can of soda can have over 40 grams of sugar- that’s way more than the RDA in just a single drink serving. Note that not all ingredient lists will list “sugar” and it can be found under other names when reading a label. These are some common names for added sugars:

  • Corn sweetener
  • Corn syrup
  • Fruit juice concentrates
  • High-fructose corn syrup
  • Invert sugar
  • Malt sugar
  • Molasses
  • Sugar molecules ending in “ose” (dextrose, fructose, glucose, lactose, maltose, sucrose)

If you are interested in learning more about the sugar in your diet, start looking at labels and tracking your food. Apps such as My Fitness Pal and FitBit are useful tools for monitoring your sugar intake. The best recommendation? Moderation! If you would like more information on sugar, it can be found here!

 

By Louise Mills-Strasser

Recipe of the Week: Black Bean Spinach Quesadilla

Serves: 4
Serving Size: 1 Quesadilla

Ingredients

  • 1/2 tablespoon extra virgin olive oil
  • 1 teaspoon minced garlic
  • 8 ounces (240 grams) cremini mushrooms, rinsed, stems trimmed, and sliced
  • 1/4 teaspoon chili powder, or to taste
  • 4 cups (6 ounces or 135 grams) loosely packed baby spinach
  • 1 cup (160 grams) canned black beans, rinsed and drained
  • 2 tablespoons minced fresh or jarred jalapeño chiles, optional
  • Salt and freshly ground pepper, to taste
  • 4 whole wheat tortillas (approx. 9-10? in diameter) or smaller corn tortillas
  • 1 cup (120 grams) shredded reduced-fat Monterey Jack cheese
  • Fresh cilantro leaves, for garnish 

Directions

  1. In a large nonstick skillet, heat the olive oil over medium-high heat. Add the garlic and cook for 20 seconds, then add the mushrooms and chili powder and saute, stirring occasionally, for 5 minutes, or until mushrooms are light golden and most of the juices have evaporated. Add spinach and stir until wilted, then add the black beans and jalapeños (if desired) and stir well until combined. Season with salt and pepper, transfer to bowl, and set aside. Wipe skillet with paper towel and set aside.
  2. Lay the tortillas on a flat surface. Sprinkle one half of each round with an equal amount of cheese, then divide the mushroom filling equally over the cheese. Fold each tortilla in half.
  3. Reheat the skillet over medium heat. Place one of the quesadillas in the skillet (add a second one if it fits) and cook for about 3 minutes on each side, or until the cheese melts and the inside is warm. Continue to cook the remaining quesadillas. Serve promptly.

Nutrition Information

Per serving: Calories: 370; Total Fat: 12g; Carbohydrate: 44g; Dietary Fiber: 8g; Sugar: 1g; Protein: 20g

 

Original recipe from My Fitness Pal can be found here!

Recipe of the Week: Grilled Scallops with Honeydew-Avocado Salsa

Time: 30 minute
Serves: 4

Ingredients:

  • finely grated lime zest
  • 2 tbsp. fresh lime juice
  • 1 tbsp. extra-virgin olive oil
  • 1½ lb. honeydew melon
  • 1 Hass avocado
  • Salt and freshly ground black pepper
  • 2 lb. large sea scallops

Directions:

  1. Light a grill. In a large bowl, combine the lime zest and juice with the 1 tablespoon of olive oil. Using a rubber spatula, gently fold in the diced honeydew melon and avocado. Season the salsa with salt and black pepper.
  2. Drizzle the scallops with olive oil and season with salt and black pepper. Grill over moderately high heat, turning once, until nicely charred and just cooked through, 3 to 4 minutes per side. Transfer the scallops to plates, spoon the salsa alongside, and serve

 

Original recipe was found on delish.com here!

Recipe of the Week: Rainbow Thai Chicken Salad

TOTAL TIME: 15 MINS
PREP TIME: 15 MINS

INGREDIENTS:

THAI CHICKEN SALAD INGREDIENTS:

  • 3 cups shredded cooked chicken
  • 2 cups shredded purple cabbage
  • 1 cup shredded green cabbage
  • 1 avocado, diced
  • 1 mango, peeled, pitted and diced
  • 1 (large) carrot, julienned or shredded
  • 1 red pepper, cored and julienned (or diced)
  • 1 cup roughly chopped fresh cilantro leaves
  • 1/2 cup chopped green onions
  • 1/4 cup chopped cashews or peanuts

PEANUT DRESSING INGREDIENTS:

  • 1/2 cup natural peanut butter
  • 2-3 tablespoons hot water
  • 2 tablespoons rice wine vinegar
  • 2 tablespoons soy sauce (if you are gluten-free, use GF soy sauce or tamari)
  • 2 tablespoons honey
  • 1/4 teaspoon sesame oil
  • juice of 1 lime
  • pinch of red pepper flakes

DIRECTIONS:
SALAD:

Toss all salad ingredients together until combined. Drizzle with dressing or toss to combine, then serve immediately.

DRESSING:
Whisk all ingredients together until combined. If the dressing is too thick, add hot water a teaspoon at a time until it reaches the consistency you desire.

 

Original recipe from GimmeSomeOven.com can be found here!

Recipe of the Week: Grilled Fish Tacos

Serves 10-12
Ingredients:

Grilled Fish

  • 1 lb (454 g) tilapia fillets
  • 2 tablespoons (30 ml) lime juice
  • 1 tablespoon (15 ml) olive oil
  • 1 teaspoon (5 ml) smoked paprika
  • 1/2 teaspoon (2.5 ml) cumin
  • 1/2 teaspoon (2.5 ml) garlic powder
  • 1/2 teaspoon (2.5 ml) salt
  • pinch of cayenne

Spicy Coleslaw

  • 12 oz (340 grams) shredded coleslaw mix
  • 1/4 cup (60 ml) chopped onion greens
  • 2 tablespoons (30 ml) chopped cilantro
  • 1/2 to 1 jalapeno pepper, seeds removed, finely diced
  • 1 tablespoon (15 ml) lime juice
  • 1 tablespoon (15 ml) olive oil
  • 1 teaspoon(5 ml) liquid honey
  • salt & pepper to taste

Avocado Dressing:

  • 2 small ripe avocados
  • 2 tablespoons (30 ml) chopped cilantro
  • 2 tablespoons (30 ml) lime juice
  • 1 tablespoon (15 ml) olive oil
  • 1/2 teaspoon (2.5 ml) garlic powder
  • 1/4 teaspoon (1.25 ml) onion powder
  • 1/2 teaspoon (2.5 ml) salt
  • pinch cayenne pepper

Tacos:

  • 12 small gluten free corn tortillas

Instructions:

Grilled Fish:
1. Whisk together the lime juice, olive oil, paprika, cumin, garlic powder, salt, and cayenne. Place the fish fillets into a large re-sealable bag, and pour the marinade over top. Seal, and turn until all the fish is coated with the marinade. Refrigerate for 30 minutes. Do not marinade any longer, or the acid will begin to “cook” your fish.
2. Preheat the barbecue to medium-high heat. Grease the grate, and place the fish on. Grill the fish for about 2-3 minutes per side, or until it easily flakes with a fork.

Spicy Coleslaw:
3. Add the onion greens, cilantro, and jalapeno pepper to the coleslaw mix. Stir to combine. In a separate bowl, whisk together the lime juice, olive oil, honey, salt and pepper. Pour over the cabbage mixture, and stir until it is evenly coated.

Avocado Dressing:
4. Place all the ingredients into a food processor, or use an immersion blender and a tall narrow bowl. Process the mixture until it is completely smooth.

Tacos:
5. Heat the corn tortillas. I like to use a hot skillet with a tiny amount of oil in it, this only takes about 30 seconds per side.
6. Add some Spicy Coleslaw, Grilled Fish, and Avocado Dressing to each corn tortilla, and enjoy.

 

Find the original recipe from FaithfullyGlutenFree.com here!