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Eat Like A Flywheel Instructor

By March 21, 2018 No Comments

Despite their 5-a-day class schedules and strong bods, instructors are NOT superhuman—they just know exactly what to eat to stay on their A-game. Hungry for more? Read on to discover their favorite go-to healthy meals and snacks, and then whip up and enjoy. 

The instructor: Gabriele Bertaccini, Flywheel Scottsdale

The Eats: Chocolate Avocado Pudding

The Deets:

  • 4 very ripe Hass avocados (about 2 lbs. total)
  • 1/4 cup chocolate non-dairy milk at room temperature (you can also use vanilla)
  • 3 to 5 tbsp. unsweetened cocoa powder
  • 2 tsp. vanilla extract or vanilla bean paste
  • 1/4 teaspoon fine salt
  • 2 to 3 ounces dark or bittersweet chocolate (70% or higher)
  • 1/4 cup agave nectar, mild-flavored honey, pure maple syrup (grade B preferred), date syrup, sorghum, or brown rice syrup
  • Optional add-ins: 1/4 teaspoon ground cinnamon, 1/4 teaspoon ground cardamom, 1/8 teaspoon ground dried mild or hot pepper such as ancho, guajillo, or cayenne, 1/2 teaspoon almond extract
  • Optional thickeners: 1 to 3 tablespoons coconut cream or coconut butter, 1/2 very ripe banana

Instructions

  1. Cut avocados in half with a sharp paring knife. Separate the avocado halves, and using a spoon, remove the pit. Scoop the avocado flesh from each half into the food processor or a blender, making sure to avoid or discard any stringy bits and very dark patches. Watch out for the small hard tip at the stem end, which often comes out easily in ripe avocados and isn’t edible.
  2. Add the milk, cocoa powder, vanilla, and salt to the food processor or blender. Cover and process or blend until fully combined and the avocado is smooth, 30 to 45 seconds; set aside in the processor or blender with the cover on while you melt the chocolate.
  3. Chop or break the chocolate into small (1/2-inch) pieces. Place in a microwave-safe bowl. Microwave on high power at 20-second intervals, stirring between intervals, until the chocolate is melted (about 1 minute). Remove the chocolate from the microwave and stir well until smooth and free of any clumps.
  4. Add your chosen sweetener to the melted chocolate and stir until completely smooth and fully combined, about 1 minute. It will begin to thicken as you stir.
  5. Add the chocolate to the avocado mixture. Uncover the processor or blender. Quickly add the melted chocolate mixture to the avocado mixture, scraping the bowl with a soft silicone spatula to get every drop (if you try to add the melted chocolate through the tube feeder or the top, you will lose a good amount of chocolate).
  6. Add the optional ingredients if desired. If you chose the add-ins, place them in the processor or blender.
  7. Cover the processor or blender and blend until fully combined, 45 to 50 seconds. Uncover and scrape down the sides of the bowl or blender. Cover and process or blend again for 1 minute more. Taste and add more sweetener as needed. If you want a thicker pudding, add the coconut cream, coconut butter, or banana, 1 tablespoon at time, processing or blending for at least 30 seconds after each addition. If you want a thinner pudding, add more milk 1 tablespoon at time, processing or blending for at least 30 seconds after each addition.
  8. Chill and serve. Scoop the pudding into a large bowl, or if you would like individual servings, scoop about 1/2 cup pudding into each of 4 ramekins or cups. Cover the bowl or ramekins or cups with plastic wrap and chill for at least 20 to 30 minutes before serving.
  9. For the best taste and texture, this pudding will keep, covered and refrigerated, for about 1 day.

Why it’s FLY

This chocolate avocado pudding is a great alternative to unhealthy desserts. As chocolatey and luscious as any other pudding, it’s vegan and gluten-free. Unlike the other versions, which can taste milky or ultra-sweet, this chocolate avocado pudding is all about the chocolate!

This pudding adapts to all sorts of dietary needs. It starts out gluten-, dairy-, and egg-free, so it’s already quite versatile.

  • Vegan: If you are a vegan, skip the honey and the rest of the recipe is ready for you.
  • Paleo: If you follow a Paleo diet, try raw honey and maple syrup as the sweeteners, stick to plain almond milk that has no added sugar, and use an unsweetened chocolate. You may find that you need to double the amount of sweetener called for in the recipe since the chocolate and cocoa are both a bit bitter.
  • Whole30: If you follow a Whole30 plan, opt for a nut milk with no added sugar or carrageenan and use the date syrup (or 6 to 8 pitted moist dates, and make sure to get them completely mixed in). You may find that you need to double the amount of sweetener called for in the recipe since the chocolate and cocoa are both a bit bitter.

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The Instructor: Alison Cohen, Flywheel NYC

The Eats: Yogurt, fruit, granola bowl

The Deets:

  • 1 container of Greek yogurt
  • 1 cup of berries
  • A few slices of banana
  • Raw granola
  • A dash of cinnamon

In a bowl, layer yogurt, followed by granola, fruit, and cinnamon. Enjoy!

Why it’s FLY

Berries are low calorie and high in fiber, containing antioxidants and cancer fighting agents. They are a great source of vitamin C, folate, and potassium!

Greek yogurt contains probiotics (healthy bacteria promoting a healthy gut) and has 2x the protein content than regular yogurt.

The granola I prefer is vegan, gluten free, nut free, non-GMO, high fiber and low sodium. It’s delicious alone, but better in the bowl! Plus, it’s filling, healthy and very yummy.

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The Instructor: Carrie Kaschak, FlyBarre Charlotte

The Eats: Energy Snack Bites

The Deets:

  • 1 cup rolled oats (not quick cooking)
  • 1/2 cup almonds (I used roasted/salted)
  • 1/4 cup walnuts
  • 1/3 cup pitted dried dates
  • 2 tablespoons nut butter
  • 1 scoop (30g) vanilla protein power
  • 3 tablespoons maple syrup (or more if you like things sweeter)
  • 1/2 teaspoon salt (increase to 3/4 tsp if almonds aren’t salted)
  • 1/3 cup dark chocolate chips

Put everything except the chocolate chips in the food processor pulse a few times to get the nuts, oats, and dates chopped. Turn on processor and drizzle in a very small amount of water until your mixture turns into a ball that is rolling around the bowl. It should be sticky, but not drippy. Roll into bite sized balls in whatever size you prefer.

Why it’s FLY

I like to make a variety of sizes for small snacks, pre-workout, dessert, or for my 3-year old daughter. Freeze on a cookie sheet and then drop the bites into a plastic bag in the freezer to grab on the go.

I love these energy balls for a variety of reasons! I am nursing a 6-week old and have a 3-year old daughter. Both she and I can grab these snacks and feel satisfied until I have a chance to make us a real meal! My husband eats them as a little dessert or pre-breakfast. I also like having a couple waiting for me just after a good workout or between teaching a double at FlyBarre. They digest super easily so you won’t feel like you can’t jump right into class. The nuts and oats are a solid blend of carb, protein, and fat and will hold you much longer than fruit or a carb-y cracker.

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The Instructor: Jessica Forseth, Flywheel Northern California

The Eats: Blueberry Banana Overnight Oats

The Deets:

  • 1/2 mashed banana
  • 1/4 cup of blueberries
  • 1/2 cup oatmeal
  • 1/4 cup vanilla Greek yogurt
  • 1/4 cup unsweetened cashew or almond milk
  • 1 tbsp chia seeds
  • Optional: protein powder or collagen for an extra protein punch!

Simply mix all ingredients together in a bowl or jar, cover and let sit in the refrigerator overnight (or for 3-4 hours minimum), wake up and enjoy!

Why it’s FLY

It’s the perfect recipe to whip up for pre-dawn patrol fuel, with a mix of carbs, healthy fats, and protein – plus it’s delicious!

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The Instructor: Amandah Povilitus, Flywheel Philadelphia

The Eats: Tofu Scramble Power Bowl

The Deets:

  • 1 Package extra firm tofu, drained
  • 2 tsp. extra virgin olive oil or coconut oil
  • 1/3 yellow onion, thinly sliced
  • 1 clove garlic, minced
  • 1-inch piece ginger, minced
  • Juice from 1/2 lemon
  • 1/3 cup nutritional yeast
  • 2 big handfuls of spinach, fresh or frozen
  • 1/2 cup tomatoes, chopped
  • 1/2 avocado, chopped
  • Spice Blend: 2 tsp. cumin, 1 tsp. turmeric, 1 tsp. smoked papika, 1/2 tsp. coriander, 1/3 tsp. black pepper, pinch of pink or sea salt
  • 1/3 red potato, chopped
  • 1 cup mushrooms, chopped
  • 1/2 cup broccoli, chopped
  • 1/2 cup Brussels sprouts, chopped
  • Optional: 2 Field Roast Mexican Chipotle Sausages, chopped
  • Optional: Splash Bragg’s Liquid Aminos
  1. Warm two skillets over low-medium heat (one will be for the scramble, one will be for the hash). Add 1 teaspoon oil to each and warm.
  2. Add sweet potatoes to one skillet and sliced onions to the other. The potatoes will take a bit longer to cook, so you can focus on the scramble while occasionally flipping the potatoes. Cook the onions until fragrant and slightly translucent, about 5 minutes. Add garlic and ginger, stir to combine, and cook for another 2 minutes. Add spice blend, stir, and let cook for 1 more minute.
  3. Deglaze the scramble skillet with the drained tofu (no need to press!): simply add the whole block to the pan! Then, using a back of a fork, press into and downward onto the tofu block to “scramble” it into small pieces. Stir to combine.
  4. Add lemon juice and nutritional yeast to scramble skillet and stir to combine. Lower heat to low/simmer.
  5. If you are using the Field Roast sausages, stir them into the hash skillet now and let cook for 5 minutes.
  6. Add the mushrooms to the hash skillet and toss to combine. After 2-3 minutes, add the broccoli and brussels sprouts. Stir to combine. Lower heat to low and continue to cook for another 5 minutes. If adding Bragg’s, do so now. Remove from heat.
  7. Add spinach to scramble and fold to combine. Cook for another 3 minutes, allowing spinach to wilt into the scramble. Remove from heat.
  8. Distribute into 3-4 bowls or meal prep containers, top with chopped avocado, a squeeze of lime, and a few shakes each of black pepper and sea salt. I also love to add a drizzle of sriracha!

Why it’s FLY

This Power Bowl packs in a wide variety of nutrients, provides me with a ton of energy, and keeps me full for hours. Oh, and it’s incredibly delicious! I load it up with plant-based proteins like tofu (obviously), peas, and beans, I ensure that every color of the rainbow is represented (for visual appeal and that wide variety of vitamins and minerals), and it only takes about 15 minutes to cook up. Sometimes I’ll toss in a chopped-up Field Roast Mexican Chipotle Plant-Based Sausage. I’m a sucker for Mexican flavors!

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The Instructor: Emily O’Connell, FlyBarre Seattle

The Eats: Burrito bowl with slow cooker salsa chicken

The Deets:

Salsa Chicken:

  • 1.5 lbs. boneless, skinless chicken breasts
  • 1 jar salsa
  • Juice of 1 lime
  • 1 packet taco seasoning
  • Chopped fresh cilantro (optional)

Burrito bowl fixings:

  • Greens and/or grains (I like brown rice or quinoa)
  • Black or pinto beans
  • Peppers/onions sautéed with fajita or taco seasoning
  • Avocado
  • Cheese
  • Sour cream
  • Taco sauce

Recipe

Combine all salsa chicken ingredients in a slow cooker and cook on high for 4 hours or low for 6 hours. Once cooked, shred the chicken and place on top of the burrito bowl fixings.

Why it’s FLY

I make this at least once a week! I love how easy it is to throw together on a busy day using mostly pantry staples. The bowls are totally customizable so my husband, toddler, and I all get exactly what we want. I can even change it up week-to-week based on my goals and activity level. It’s like having Chipotle at home!

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The Instructor: Hannah Kerne, Flywheel DC

The Eats: Roasted Brussels Sprouts with Candied Lemon by Measured Spice

The Deets:

  • 5 lbs of Brussels sprouts (675 grams)—trimmed and cut in half
  • 3 tbsp. extra virgin olive oil
  • 1 Lemon (yellow skin peeled and finely chopped; 3 tbsp. lemon juice)
  • 3 tbsp. water
  • 2 tbsp. white sugar
  • 2/3 cup (20 g) of basil leaves coarsely shredded
  • 1/4 cup chopped toasted almond (other nuts are good here too)
  • Feta cheese (optional)
  • Kosher salt
  1. Heat 2 rimmed baking sheets in a 500-degree oven.
  2. Toss trimmed and cut brussels sprouts in olive oil and salt. Lay cut side down on the rimmed baking sheets. Be sure to not crowd the pan or the sprouts will only steam. Roast for 10 to 15 minutes until they are nice and crispy with wonderful caramelized brown bits.
  3. While the brussels sprouts are in the oven, heat water, sugar, chopped lemon peel, and lemon juice in a small saucepan until the mix starts to boil. Bring heat down to a simmer for 10 to 12 minutes until the candied lemon sauce reduces to a third of its original volume.
  4. Toss the brussels sprouts with candied lemon sauce, almonds, basil, and feta (to your liking). Add salt and pepper to taste.  The flavors meld and become gloriousover time, so let sit at room temperature for 30 minutes before serving!

Why it’s FLY

This is a hearty, healthy salad that can be paired with whole grain rice. It’s a crowd pleaser at a dinner party that will make the most adamant meat eaters think they want to be vegetarians.