Lynbrook | New Hyde Park | NY

weight loss

RECIPE OF THE WEEK: CUCUMBER SOUP

This week enjoy cucumber soup! This refreshing dish is a great summer dish. Made with simple, fresh ingredients like cucumbers and grapes makes this recipe perfect for the warmer weather!

Prep Time: 10 Mins    Chill Time: 2 hours    Total: 2 hours 10 Mins     Servings = 8 

Calories: 143.9 kcal Carbohydrates: 28.2 g  Protein: 4.1 g   Fat: 3.4 g  

Ingredients/ Equipment:

  • 2slices sandwich bread
  • 1 cup water
  • 1 ½ pound English cucumbers
  • 1 cup seedless green grapes, plus more for garnish
  • 1/3 cup blanched, slivered almonds
  • 1/3 cups extra-virgin olive oil, plus more for drizzling
  • 2 cloves garlic, coarsely chopped
  • 2 teaspoons sherry vinegar, plus more as needed
  • 1 teaspoon fine salt
  • Finely chopped chives for garnish

Directions:

  • Trim the crusts from the bread and cut the bread into 1- inch cubes. Place the cubes in a small bowl, mix in the water, and set to soak for 5 minutes.
  • Meanwhile, peel the cucumbers. Cut into large chunks and place in a blender. Add the 1 cup grapes, almonds, 1.3 cup oil, garlic, 2 teaspoons vinegar, and salt. When the bread is ready, add it and any remaining soaking liquid to the blender. Blend on high speed until very smooth, scrapping down the sides of the blender as needed, about 2 minutes total.
  • Cover and refrigerate in the blender jar if it can fit, or transfer to a bowl or airtight container. Refrigerate until chilled and the flavors meld, about 2 hours.
  • Taste and season with more vinegar as needed. Pour or ladle into serving bowls and top with the chives, sliced green grapes, and a drizzle of olive oil. 

RECIPE OF THE WEEK: CHICKPEA SALAD WITH SMASHED CUCUMBERS

This week enjoy chickpea salad with smashed cucumbers. This tasty light refreshing side dish would be perfect for an afternoon BBQ!

Total: 25 Mins    Servings = 4-6

 Calories: 156kcal   Carbohydrates: 22g   Protein: 5g   Fat: 7g    

Ingredients/ Equipment:

  • 12 oz. Persian cucumbers
  • Kosher salt and pepper
  • 2 Tbsp. fresh lemon juice
  • 1 tsp. honey
  • 2 Tbsp. olive oil
  • 1 Tbsp. capers, drained and roughly chopped
  • 1/4 tsp. dried oregano
  • 1/2 very small red onion, finely chopped
  • 1 jalapeño, seeded and finely chopped
  • 1 15-ounce can chickpeas, rinsed
  • 12 oz. mixed cherry and grape tomatoes (halved or sliced)
  • 1/2 cup flat-leaf parsley, chopped
  • Crumbled feta cheese, for serving

Directions:

  1. Step 1With side of chef’s knife, bash cucumbers slightly to crush, halve lengthwise, then cut each into 4 to 6 chunks. Transfer cucumbers to bowl and toss with 2 tsp salt. Let sit 10 minutes.
  2. Step 2Meanwhile, in large bowl, whisk together lemon juice and honey to dissolve. Whisk in oil, capers, oregano, and 1/4 teaspoon each salt and pepper. Add onion, jalapeño, and chickpeas and toss to combine. Let sit at least 10 minutes. 
  3. Step 3Transfer cucumbers to colander and rinse, then shake off as much water as possible. Add to bowl with dressing, along with tomatoes and parsley, and toss to combine. Serve topped with feta if desired.

Recipe can be found at goodhousekeeping here!

RECIPE OF THE WEEK: GRILLED FENNEL- RUBBED PORK CHOPS & APRICOTS

This week enjoy grilled fennel-rubbed pork chops. This flavorful dish is a quick and easy meal to make, especially as the weather gets warmer!

Prep Time: 25 Mins  Total: 25 Mins   Servings = 4

 Calories: 272kcal   Carbohydrates: 13g   Protein: 27g  Fat: 13g    

Ingredients/ Equipment:

  • 2 teaspoons coriander seeds
  • 2 teaspoons fennel seeds
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon brown sugar
  • ¾ teaspoon salt
  • ½ teaspoon ground pepper
  • 4 thin-cut bone-in pork chops (about 1 1/2 pounds total)
  • 8 firm ripe apricots or 4 nectarines, halved and pitted
  • ¼ cup crumbled feta cheese
  • 2 tablespoons chopped fresh mint

Directions:

  1. Preheat grill to medium-high.
  2. Toast coriander and fennel seeds in a small dry skillet over medium heat until fragrant, about 1 minute. Coarsely grind in a spice grinder or mortar and pestle. Transfer to a small bowl and stir in oil, brown sugar, salt and pepper. Coat both sides of pork chops with the mixture.
  3. Oil the grill rack. Grill the pork chops until an instant-read thermometer inserted into the thickest part without touching bone registers 145 degrees F, 2 to 3 minutes per side. Grill apricots (or nectarines) on the coolest part of the grill, turning occasionally, until tender, about 4 minutes total. Transfer the pork chops and fruit to a serving dish and let rest for 5 minutes. Serve topped with feta and mint.

Original recipe can be found at eatingwell here!

RECIPE OF THE WEEK: HONEY GARLIC CHICKEN AND GREEN BEANS

This week enjoy some garlic chicken and green beans. This high protein meal is extremely tasty, super easy to make, and easy to store!

Prep Time: 10 Mins  Cook Time: 20 Mins   Total: 30 Mins   Servings = 4

 Calories: 382kcal   Carbohydrates: 24.8g   Protein: 38.1g  Fat: 10.9g    

Ingredients/ Equipment:

  • 1 to 1 1/2 lbs boneless skinless chicken breasts, cut into 1-inch pieces
  • 1 Tbsp arrowroot powder, or cornstarch
  • 1/2 tsp garlic powder
  • 1/4 tsp onion powder
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 2 Tbsp olive oil, divided
  • 12 oz green beans, trimmed
  • 1/4 cup green onions , chopped
  • Sesame seeds, optional garnish

For the Honey Garlic Sauce:

  • 1/4 cup chicken broth
  • 3 Tbsp low-sodium soy sauce
  • 1/4 cup honey
  • 4 cloves garlic, minced
  • 1/2 tsp grated ginger, (or 1/4 tsp ground ginger)
  • 2 tsp arrowroot powder, or cornstarch

Directions:

  • Cut the chicken into 1-inch cubes. Mix together 1 tablespoon of arrowroot powder, garlic powder, onion powder, salt and pepper then toss with the chicken making sure each piece is lightly coated.
  • In a large skillet over medium-high heat, drizzle 1 tablespoon of olive oil to coat the pan.  Once the pan is hot, add the chicken pieces in an even layer.  Season with salt and pepper and cook until lightly browned, about 4 to 5 minutes, stirring the chicken as needed.  Once the chicken is cooked, transfer to a plate and set aside.
  • Drizzle another tablespoon of olive oil onto the hot skillet, add the green beans and season with a little salt and pepper.  Saute the green beans for about 6 minutes until they start to get a little char and are tender, but still crisp.  We don’t want floppy green beans! 
  • https://6424fb8de6e627bea47dbadbdcad9e2f.safeframe.googlesyndication.com/safeframe/1-0-44/html/container.html While things are cooking, whisk together the chicken broth, soy sauce, honey, garlic and ginger in a small bowl. Separately, whisk together 2 teaspoons arrowroot powder (or cornstarch) along with 2 teaspoons of water and mix until smooth. Set aside.
  • Once the green beans are nice and tender, add the chicken back into the pan and mix together.  Pour the honey garlic sauce over top, add in the arrowroot mixture to help thicken up the sauce, and stir well making sure everything is coated. Bring the sauce to a boil then turn down the heat and let everything simmer until the sauce has thickened up and everything is incorporated. 
  • Top with sliced green onions (aka scallions) and some sesame seeds. Serve over rice and enjoy!

Original recipe can be found at eatyourselfskinny here!

RECIPE OF THE WEEK: MEAL PREP TURKEY MEATBALLS & ZOODLES

This week enjoy meal prep turkey meatballs and zoodles! A quick high protein meal that is great for meal prepping!

Prep Time: 10 Mins   Cook Time: 20 mins   Total: 30 Mins   Serving = 4

Calories: 311kcal    Carbohydrates: 14g    Protein: 30g    Fat: 15g    

Ingredients/ Equipment:

  • 4 medium Zucchini, spiralized
  • 2 Cups Marinara Sauce
  • 2 Tbsp Freshly Grated Parmesan Cheese
  • 2 Tbsp Freshly chopped parsley, to garnish

For The Meatballs:

  • 1 1/2 lbs Ground Turkey
  • 1/4 Cup Freshly grated Parmesan cheese
  • 1 Egg
  • 1 Tbsp Italian seasoning
  • 1/4 Tsp Chili Flakes
  • Sea Salt and freshly ground black pepper, to taste

Directions:

  1. Preheat oven to 400 degrees F and line a sheet pan with parchment paper.
  2. In a large mixing bowl, add all meatballs ingredients and stir until well combined. Take spoonfuls of the mixture add roll it between your palms to create the meatballs.
  3. Place meatballs into the prepared baking sheet and bake for 15-18 minutes, or until cooked through and golden brown on the sides.
  4. Divide the zoodles among 4 meal prep containers. Top with marinara sauce, meatballs, parmesan and garnish with fresh chopped parsley.

Original recipe can be found at healthyfitness here!

RECIPE OF THE WEEK: NO BAKE PEANUT BUTTER QUINOA ENERGY BALLS

This week have a no bake peanut butter quinoa energy balls. A quick healthy perfect snack that requires zero baking!

Prep Time: 10 Mins   Total: 10 Mins   Makes 12 Servings  1 Serving =1 Ball  

 Calories: 132kcal    Carbohydrates: 16.3g    Protein: 4.2g    Fat: 6.2g    

Ingredients/ Equipment:

  • 1 cup cooked quinoa1 cup rolled oats
  • 3 Tbsp shredded coconut
  • 1/3 cup raisins or dried cranberries
  • 1/4 cup sunflower seeds
  • 1/3 cup peanut butter, or nut butter of choice
  • 1/4 cup maple syrup
  • 1 tsp vanilla
  • 1/2 tsp cinnamon
  • Pinch of sea salt

Directions:

  • Mix all ingredients together in a large bowl or process in a blender until well combined.
  • Form dough into balls using your hands (about the size of a golf ball) and place on a cookie sheet or small pan (something that will fit in your freezer). Chill for about 2 hours until firm. Enjoy!

Original recipe can be found at eatyourselfskinny here!

RECIPE OF THE WEEK: GREEK SALAD COTTAGE CHEESE BOWL

  

Enjoy a Greek salad cottage cheese bowl. A great healthy food option that is fast and packed with protein!

Prep Time: 15 Mins    Total: 30 Mins   Servings: 4

 Calories: 386kcal    Carbohydrates: 23g    Protein: 27g    Fat: 20g    

Ingredients/ Equipment:

  • 4 large eggs 
  • 2 Persian cucumbers, halved, cut into 1/2″ pieces
  • 1 medium orange or yellow bell pepper, seeds and ribs removed, cut into 1/2″ pieces 
  • 1 cup halved cherry tomatoes 
  • 1/4 cup sliced pitted Kalamata olives 
  • 3 Tbsp. extra-virgin olive oil
  • 2 Tbsp. capers, drained 
  • 2 Tbsp. fresh lemon juice
  • 1 tsp. za’atar, plus more for serving (optional)
  • Kosher salt
  • Freshly ground black pepper
  • 1/3 cup fresh mint and/or parsley leaves, torn if large
  • 3 cups low-fat cottage cheese
  • Whole grain pita chips, for serving

Directions:

  1. In a small pot, cover eggs with 2″ water. Bring to a simmer, then cover pot and remove from heat. Let sit 8 minutes. Drain eggs and immediately transfer to a bowl of ice water. Let cool until cold to the touch, about 3 minutes. Peel and halve lengthwise; set aside.
  2. In a medium bowl, toss cucumbers, bell pepper, tomatoes, olives, oil, capers, lemon juice, and za’atar (if using); season with salt and pepper. Stir in mint.
  3. Divide cottage cheese among bowls. Top with tomato salad and reserved eggs. Sprinkle with more za’atar (if using). Serve with pita chips alongside.

Original recipe can be found at https://www.delish.com/cooking/recipe-ideas/a60098946/greek-salad-cottage-cheese-bowl-recipe/

RECIPE OF THE WEEK: AVOCADO TOAST WITH EGG

This week enjoy avocado toast in four different ways! This super healthy fast meal is a great way to kick start your day and keep you energetic throughout!

Cook Time: 5 Mins     Prep Time: 5 Mins    Total: 10 Mins   Servings: 1 Toast

 Calories: 229kcal    Carbohydrates: 23g    Protein: 12g    Fat: 10g    

Ingredients/ Equipment:

  • 1 slice whole grain or gluten-free bread, toasted (I love Dave’s Killer Bread good seed, thin sliced)
  • 1 oz mashed, 1/4 small haas avocado
  • cooking spray
  • 1 large egg
  • kosher salt and black pepper to taste
  • hot sauce or red pepper flakes, optional

Directions:

  • Mash the avocado in a small bowl and season with salt and pepper.

For Sunny Side Up Egg Option:

  • Heat a small nonstick skillet over low heat, when hot spray with oil and gently crack the egg into the skillet. Cover and cook until the egg sets and the yolk is to your liking.

Hard Boiled Egg Option:

  • I have several methods to make hard boiled eggs, you can make hard boiled eggs on the stove, air fryer hard boiled eggs, or instant pot hard boiled eggs.

Scrambled Egg Option:

  • Beat the egg in a small bowl with a fork and season with a pinch of salt. Heat a small nonstick skillet over low heat, when hot spray with oil and pour the egg into the skillet. When the edges start to set, gently fold the eggs until the eggs are cooked through, about 2-3 minutes.

Poached Egg Option:

  • Bring a small pot of water to a boil. Crack the egg into a small bowl. When the water is boiling stir 1 teaspoon of white vinegar into the water and stir in a circular motion to create a vortex. Lower the heat then carefully add the egg to the middle of the pot and cook for 3-4 minutes, until the yolk is cooked to your liking. Remove the egg with a slotted spoon and place on a paper towel.

To finish the avocado toast:

  • Place mashed avocado over toast, top with egg, sprinkle with salt and pepper and/or hot sauce or red pepper flakes, if desired!

Original recipe can be found at https://www.skinnytaste.com/avocado-toast-with-sunny-side-egg/