Lynbrook | New Hyde Park | NY

Workout

RECIPE OF THE WEEK: CHOCOLATE-PEANUT BUTTER PROTEIN SHAKE

This week enjoy a chocolate-peanut butter protein shake. Only taking 5 minutes anyone can make this high-protein shake. A great way to increase your protein and satisfy your hunger!

Prep: 5 Mins                Total Time: 5 Min               Servings: 1 Servings 

Calories: 402kcal      Carbohydrates: 41g        Protein: 26g        Fat: 16g

Ingredients/ Equipment:

  • Blender
  • 1 cup unsweetened vanilla soymilk
  • ¾ cup sliced frozen banana 
  • ½ cup reduced-fat plain Greek yogurt
  • 1 tablespoon cocoa powder
  • 1 tablespoon natural peanut butter

Instructions:

  1. Combine soymilk, banana, yogurt, cocoa powder and peanut butter in a blender; blend until smooth.

Ingredient Swaps to Try

  • Try any plant-based or dairy milk. Any milk will work for this smoothie, so feel free to swap the soymilk for almond, cashew or other plant-based milk. Dairy milk is also a great swap, but whichever milk you choose, make sure it’s unsweetened.
  • Use plain yogurt or plain plant-based yogurt. Greek yogurt will make the smoothie ultra-creamy and also packs plenty of protein. However, if you prefer regular yogurt, that will work too, or you can skip dairy yogurt altogether and opt for a plant-based yogurt instead.  
  • Swap in another nut butter. The peanut butter in this recipe can be subbed out for any other nut or seed butter. Choose a “natural” style nut or seed butter so that you’re getting just the nut or seed, without any added trans fats, oils or added sugar.

Original recipe can be found at eatingwell here!

RECIPE OF THE WEEK: EASY EGG MUFFINS

This week enjoy easy egg muffins. A high protein breakfast option that you can even snack on later. Easy egg muffins makes prepping breakfast or any meal a breeze!

Prep: 10 Mins     Cook Time: 25 Min     Total Time: 35 Min      Servings: 12 Servings 

1 Muffin: Calories: 50kcal    Carbohydrates: 1g      Protein: 6g       Fat: 3g

Ingredients/ Equipment:

  • 1 nonstick cooking spray
  • 1 cup thawed and squeezed frozen chopped spinach
  • 6 eggs
  • 4 egg whites
  • ¼ cup of plain nonfat Greek yogurt
  • ¼ tsp salt
  • ¼ tsp black pepper
  • ¼ cup grated parmesan cheese

Instructions:

  1. Preheat the oven to 350 degrees F. Spray each cup of a muffin pan with one spray of non-stick cooking spray.
  2. Add 1 heaping tablespoon of the thawed spinach to the bottom of each muffin cup in the muffin tin.
  3. In a medium bowl, whisk together the eggs, egg whites, yogurt, salt and pepper. Evenly divide the egg mixture among the 12 muffin cups. Top each egg muffin with 1 teaspoon of parmesan cheese.
  4. Place in the oven and bake for 20-25 minutes or until the eggs are slightly firm to touch. Remove from the oven and set aside to cool for 5 minutes.
  5. Remove from the muffins from the pan and serve or store in an airtight container in the refrigerator for up to one week, or freeze and store in a freezer bag for up to 3 months.
  6. To reheat from the refrigerator, place the muffin uncovered on a plate in the microwave for 30 seconds. To reheat from frozen, place the muffin uncovered on a plate in the microwave for 1 minute.

Original recipe can be found at diabetesfoodhub here!

RECIPE OF THE WEEK: SOY-MARINATED BEED AND BROCCOLI SKEWERS

This week enjoy some soy-marinated beef and broccoli skewers. A healthy and delicious way to start off your summer grilling!

Prep: 10 Min        Cook Time: 8 Min     Marinade Time: 30 Min     Total Time: 15 Min

Servings: 2 Skewers    Calories: 199kcal    Carbohydrates: 11g   Protein: 29.5g    Fat: 5g

Ingredients/ Equipment:

  • 8 wooden or metal skewers
  • 1/4 cup low-sodium soy sauce, use low-sodium tamari for gluten-free or coconut aminos for soy-free
  • 2 tablespoons rice wine vinegar
  • 1 tablespoon honey
  • 1/2 tablespoon sesame oil
  • 2 cloves garlic, grated
  • 1 teaspoon fresh grated ginger
  • 1/2 teaspoon kosher salt
  • black pepper
  • 16 ounces trimmed NY strip steak, 1 inch-thick, cut into 16 cubes
  • 1 large head broccoli
  • 6 to 8 medium scallions, white and light green parts only, cut into 1-inch pieces

Instructions:

  • In a medium bowl, whisk together the soy sauce, vinegar, honey, sesame oil, garlic, ginger and 1/2 teaspoon kosher salt. Season with black pepper.
  • Divide the marinade between 2 medium bowls. Add the meat to 1 bowl and toss to coat. Leave to marinate for 30 minutes at room temperature, stirring occasionally, or cover and refrigerate for up to 8 hours.
  • Separate the broccoli into 16 florets. They should each be 1 to 1 1/2 inches, cut any particularly big florets in half and trim the stems.
  • Meanwhile, if using wooden skewers, soak them in water for at least 20 minutes so they do not burn on the grill. Drain before threading the skewers.
  • When the meat is ready, make the skewers: Thread 1 piece scallion perpendicular to the skewer, then carefully thread 1 broccoli floret onto the skewer, then 1 piece of beef. Repeat with another layer of scallion, broccoli, beef, then finish with the last of the scallion.
  • Brush the skewers generously with the reserved marinade then season with a pinch of salt and black pepper.
  • To grill: Prepare the grill on high heat. Grill the skewers to desired doneness, about 3 to 4 minutes per side for medium-rare, brushing with the remaining marinade. Serve right away.

Original recipe can be found at skinnytaste here!

RECIPE OF THE WEEK: AIR FRYER FISH TACOS

This week enjoy some air fryer fish tacos. A high protein meal that is fast, easy, and delicious!

Fresh fish tacos sitting on blue plate with blue corn tortilla chips and salsa

Prep: 5 Minutes      Cook Time: 10 Minutes     Total Time: 15 Minutes   Servings: 3 Tacos                             

 Calories: 296kcal      Carbohydrates: 39.2g           Protein: 26.2g               Fat: 2.9g

Ingredients:

  • 1-2 bell peppers sliced (or 300 g frozen sliced bell peppers)
  • 2 filets of mahi thawed (224 g)
  • Trader Joe’s BBQ seasoning*
  • Salt and Pepper
  • 6 Extra thin mission corn tortillas
  • 2 cups shredded green cabbage
  • ¼ cup skinny chipotle cream 60 g
  • ¼ cup pickled onions
  • ¼ cup cilantro lime ranch 60 g

Instructions:

  • Pre heat air fryer to 400 degrees. Spray basket with a mist of avocado oil spray and add bell peppers. Cook for five minutes. While bell peppers cook, season mahi filets liberally with BBQ seasoning and a good sprinkle of kosher salt. *You can always just use a good blend of garlic, chili powder, paprika, salt, pepper. Just season well.
  • When the five minutes are up, scoot bell peppers to the sides to make room for the fish. Add fish and cook for another five minutes until done.
  • Toss cabbage in 2 Tbsp of the cilantro lime ranch. Char tortillas over the stove, or heat in a pan with a little oil spray. Build each taco with 10 grams (2 tsp) of chipotle cream, a pinch of the cabbage, a couple tablespoons of the cooked bell pepper, about 40 grams of cooked mahi, a few pickled onions, and a drizzle of the cilantro lime ranch. Enjoy!

Original recipe can be found at Lillie eats and tells here!

RECIPE OF THE WEEK: SHEET PAN SALMON AND ASPARAGUS WITH POTATOES

This week try out this sheet pan salmon and asparagus with potatoes recipe. A excellent way to get your protein and healthy fats in this week!

Prep: 15 Minutes         Cook Time: 25 Minutes     Total Time: 50 Minutes Servings: 4

Calories: 571kcal         Carbohydrates: 54g             Protein: 41g                          Fat: 22g

Ingredients:

  • 4 salmon fillets
  • 1 pound asparagus – ends trimmed
  • 2 pounds baby red or gold potatoes – quartered
  • 3 tablespoons olive oil
  • salt and pepper to taste
  • 2 teaspoons Italian herb blend – see note
  • 1 teaspoon garlic powder
  • 2 tablespoons butter – melted
  • 2 tablespoons honey
  • 1 teaspoon dijon mustard
  • ½ teaspoon Italian herb blend
  • ½ lemon – thinly sliced

Instructions:

  1. Preheat oven to 400 degrees. Toss potatoes with 2 tablespoons olive oil, salt and pepper to taste, garlic powder, and 2 teaspoons Italian herb blend. Arrange on a large sheet pan and bake in preheated oven for 10 minutes. 
  2.  Arrange salmon fillets and asparagus on the sheet pan. Whisk together melted butter, honey, dijon mustard, and 1/2 teaspoon remaining Italian herb blend. Brush onto salmon fillets. 
  3. Drizzle asparagus with remaining 1 tablespoon olive oil, season with salt and pepper to taste and place lemon slices between the asparagus spears. 
  4. Bake for 15 minutes until asparagus and potatoes are fork-tender and salmon is cooked through. Serve immediately.

Original recipe can be found at https://www.lecremedelacrumb.com/sheet-pan-salmon-asparagus-potatoes/

THREE HEALTHY SNACKS!

This week try out these three new healthy snacks! High protein snacks to keep you full and energetic throughout the day!  

Cottage Cheese and Fruit:

Calories: 190-250kcal

Carbs: 10.4g

Protein: 24.2g

Fat: 8.7g

Whole Wheat Crackers + Cheese (Cheddar)

Whole Wheat Cracker: 5 Crackers /Cheese (Cheddar 1oz): /Total:

Calories: 98 kcal /Calories: 115 kcal /Calories: 213 kcal

Carbs: 16g /Carbs: 0.9g /Carbs: 16.9g

Protein: 2.5g /Protein: 6.5g /Protein: 9g

Fat: 3.5g /Fat: 8g /Fat: 12.9g

Low-Sodium Turkey + Cheese Rollup

Low-Sodium Turkey: (4.oz) /Cheese: Swiss (1oz)/ Total:

Calories: 124 kcal /Calories 108 kcal /Calories: 232 kcal

Carbs: 4g /Carbs: 1.5g /Carbs: 5.5g

Protein: 24g /Protein: 8g /Protein: 32g

Fat: 0.9 /Fat: 8g Fat: /8.9g

RECIPE OF THE WEEK: CHOPPED GREEN GODDESS SALAD

Chopped Green Goddess Salad

This week enjoy a chopped green goddess salad! A healthy, fast, and easy way to increase your vegetable intake in a way that is light and refreshing!

Prep: 10 Minutes                                 Total Time: 10 Minutes                                                Servings: 8

(Per Serving) Calories: 134kcal         Carbohydrates: 8g                     Protein: 4g               Fat: 10g

Ingredients:

  • ½ head of green cabbage
  • 3 Persian cucumbers
  • 1 bundle of green onions
  • Tortilla chips for serving

Dressing:

  • 1 cup baby spinach
  • 1 cup fresh basil
  • 2 garlic cloves
  • 1 small shallot
  • Juice of 2 lemons
  • ¼ cup olive oil
  • ¼ cup cashews
  • ? cup grated parmesan cheese
  • 2 tablespoons Rice Vinegar
  • 1 teaspoon salt

Instructions:

  •  Place chopped cabbage, cucumbers, and green onions in a large bowl.
  • Add all the dressing ingredients to a blender or food processor and blend until creamy with a bright green color.
  • Pour the dressing over the prepared vegetables and toss to combine.
  • Enjoy with tortilla chips, if desired.

Storage: Store the salad and dressing in the fridge in an airtight container. Eat within 1-2 days.

Original recipe can be found at feelgoodfoodie here!

RECIPE OF THE WEEK: CUCUMBER CELERY SMOOTHIE

Enjoy this week recipe cucumber celery smoothie. A refreshing and healthy way to start your day and week!

Cucumber Celery Smoothie

Prep: 5 Minutes                             Total Time: 5 Minutes       Servings: 2                             

(Per Serving) Calories: 160kcal    Carbohydrates: 32g           Protein: 5g         Fat: 3g

Ingredients:

  •  1 frozen banana
  • 1 pear *prewashed & chopped
  • 1-2 stalks of celery *prewashed & chopped
  • big handful of baby spinach (or kale), *prewashed
  • ¼ English cucumber *prewashed & chopped
  • juice of ½ a lime (or lemon)
  • 1+ cup plant milk (soy milk, almond milk) or replace with water or coconut water

Instructions:

  1. Place all the ingredients into a high-speed blender, starting with the harder veggies first (pear, frozen banana, celery).
  2. Start with 1 cup plant milk (or water) and gradually add more if you prefer a thinner consistency.
  3. Blend until smooth.
  4. Taste and adjust sweetness by adding more banana or dates.

Original recipe can be found at Wholefood Soulfood Kitchen here!