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#FLYWHEELCHALLENGE: Easy to make nutritionist-approved recipes

By November 7, 2014 No Comments

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As you prepare to enter week three of the Flywheel Challenge, chances are you’ve noticed a boost in your metabolism and are craving some new meal alternatives. Nutritionist Heather Bauer’s meal plan is designed to keep you satisfied and energized, while also providing convenient and easy-to-prepare meals that are healthy and ready when you are.   For those who are looking to spice things up and get more creative in the kitchen, Heather shared some of her favorite go-to recipes that will keep you full from morning to night. From avocado toast to hearty veggie chili, these meals will kick-start your metabolism and keep you on track. Check them out here: 

BREAKFAST
GREEN SMOOTHIE (vegan)

Ingredients: (serves 2) 

  • 2 scoops Vega Vanilla Protein Smoothie powder
  • 1/2 cup unsweetened coconut milk or coconut water
  • 2 cups baby kale or baby spinach
  • 1 1/2 cups chopped pineapple
  • 1 ripe banana, frozen, chopped into chunks
  • Ice

Directions:
Combine all ingredients, making sure to put the liquids in first. Blend on high until smooth, about 1 minute.

AVOCADO TOAST

Ingredients: (serves 1)

  • 1 egg
  • 1/4 avocado
  • 1 piece Ezekiel bread (or gluten-free alternative)
  • 1 tbsp shaved parmesan
  • Fresh black pepper
  • 2 slices tomato

Directions:
Start by poaching one egg. While the egg is poaching,  toast one slice of Ezekiel bread. Once it’s ready, spread the 1/4 avocado on toast and place the poached egg on top of the avocado. Add sliced tomato, fresh shaved parmesan and optional pepper.

OATMEAL PANCAKE

Ingredients: (serves 1)

  • 1 package of  Arrowhead Mills plain instant oatmeal
  • 4 egg whites
  • Sprinkle cinnamon
  • 2 tbsp whipped cottage cheese

Directions:
Mix one package of plain oatmeal with four egg whites, a sprinkle of cinnamon and whipped cottage cheese. Pour mixture into a skillet and cook until bubbles form on top. Flip and cook until done.

LUNCH

NICOSE SALAD

Ingredients: (serves 1)

  • 1/4 cup green beans or haricot verts
  • 2 tbsp chickpeas
  • 1/2 packet of Wild Planet albacore tuna
  • 1 hard-boiled egg
  • 1 1/2 cups Butter lettuce
  • 1/4 sliced cucumber
  • 1/2 tomato diced
  • 1 tbsp olive oil
  • 1 tbsp white vinegar
  • 1 tsp dijon mustard
  • Lemon to taste
  • 1 tsp capers

Directions:
In a small bowl, whisk mustard, olive oil and vinegar until smooth. Set aside. Lightly steam haricot verts or green beans. Arrange on a plate with chickpeas, tuna, hard-boiled egg (sliced into quarters), lettuce, sliced cucumber and tomato. Drizzle dressing on top and add fresh lemon and optional capers.

WALDORF SALAD

Ingredients: (serves 1)

  • 3 oz firm tofu
  • 1/4 cup walnuts
  • 1/2 apple or pear
  • 10 grapes
  • 1 celery stalk chopped
  • 2 tbsp 2% Greek yogurt
  • 1 tbsp light mayo
  • 1.5 cups mixed greens
  • Damascus flax roll-up (optional)

Directions:
Dice 3 oz tofu into cubes. Preheat the oven to 350F. Spread walnuts on a baking sheet and bake in oven until nuts begin to brown. Chop apples or pears, grapes and celery and mix with Greek yogurt and 1 tbsp light mayo.  Add to mixed greens or stuff into a Damascus flax roll-up.

CURRY CHICKEN SALAD

Ingredients: (serves 1)

  • 3 oz organic chicken, thinly sliced
  • 8 grapes,  halved
  • 1 tbsp light mayo
  • 1 tbsp Stonyfield Greek plain yogurt
  • 1/8 tsp curry
  • 1/4 cup diced celery
  • 1/4 cup diced carrots
  • 1/8 tsp red wine vinegar
  • 1 Bib lettuce wrap
  • Salt and pepper

Directions:
Slice up the chicken breast and combine in a bowl with grapes, light mayo, Greek yogurt, curry, celery, carrots, red wine vinegar, salt/pepper to taste and serve in Bib lettuce wrap.

CHICKEN AND DILL SOUVLAKI 

Ingredients: (serves 2)

  • 6 oz rotisserie chicken
  • 3 tbsp olive oil
  • 3 tbsp lemon juice
  • 3/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 slicked cucumber
  • 1/4 onion, thinly sliced
  • 2 tbsp fresh dill, chopped
  • Organic plain yogurt
  • 2 Damascus flax roll-ups

Directions:
In a large bowl, combine oil, lemon juice, salt and pepper. Fold in 6 oz rotisserie chicken chunks, cucumbers, onions, and dill. Divide the chicken mixture evenly among Damascus flax roll-ups and serve with organic plain yogurt on top.

VEGGIE CHILI (vegan)

Ingredients: (yields 6, serving size 1.5 cups) 

  • 2 tbsp olive oil
  • 1/4 cup chopped onion
  • 3 garlic cloves, thinly sliced
  • 3 cups water
  • 2 tbsp sugar
  • 2 tbsp chili powder
  • 2 tbsp Worcestershire Sauce
  • Two  14.5 ounce cans of diced tomatoes
  • 15.5 oz can of chickpeas
  • 15 oz can of black beans
  • 15 oz can of kidney beans
  • 16 oz can of cannellini beans
  • 6 oz can of tomato paste

Directions:
Heat olive oil in a large Dutch oven over medium-high heat. Add onion and garlic; sauté 3 minutes or until tender. Add water, sugar, chili powder, Worcestershire sauce, diced tomatoes (undrained), chickpeas, black beans, kidney beans, and cannellini beans, stirring to combine.  Mix remaining 1 cup of water and tomato paste in a bowl, stirring with a whisk until blended. Stir tomato paste mixture into bean mixture. Bring to a boil; reduce heat, and simmer 5 minutes or until thoroughly heated. Ladle soup into bowls.

DINNER

BAKED SHRIMP WITH TOMATOES AND FETA

Ingredients: (serves 2)

  • 1/2 tbsp olive oil
  • 2 scallions, thinly sliced
  • 1 garlic clove,  minced
  • 1 pint of cherry tomatoes, halved
  • 2 tbsp parsley, minced
  • 1 tbsp dill, minced
  • 1/2 lb shrimp
  • Salt and pepper to taste
  • One package Miracle Noodles
  • 2 oz crumbed feta

Directions:
Preheat oven to 425F. Heat oil in an ovenproof skillet over medium-high heat. Add scallions and minced garlic and cook for 1 minute. Add tomatoes. Cook over medium heat, stirring occasionally, until no liquid remains in skillet (about 10 to 15 minutes). Remove from heat. Stir in parsley, shrimp and season with salt and pepper. Sprinkle 2 oz crumbled feta over the top. Bake until the shrimp are cooked through and the cheese melts (about 12 minutes). Garnish with fresh dill and optional lemon. Serve over Miracle Noodles.

SPAGHETTI SQUASH WITH PINE NUTS AND PARMESAN CHEESE

Ingredients: (serves 2)

  • 1 spaghetti squash cut in half lengthwise
  • 2 tbsp olive oil
  • 1/4 cup grated parmesan cheese
  • 1/4 cup pine nuts

Directions:
Preheat oven to 450F. Cut spaghetti squash in half lengthwise and use a spoon to scrape out seeds. Place upside down in a baking dish, add about ¼ inch water. Bake for about 45-55 minutes. *Note: can also microwave for about 8 minutes or until a knife slips easily into squash. When squash is done, use a fork to scrape spaghetti squash out of shell and put into a non-stick skillet. Add 2 tbsp olive oil, grated ¼ cup Parmesan cheese, toasted ¼ cup pine nuts and mix.

Make it bolognese-style:
Take large skillet add 1 tbsp oil and 1/2 onion and cook over medium heat until onion turns translucent. Add extra-lean organic ground turkey (1/2 lb) and let cook, periodically chopping into crumbles with spatula. Add spaghetti sauce and heat through (my favorite brand is Cucina Antica). To serve, use fork to scrape spaghetti squash out of shell and pour bolognese mixture on top.

SHAKSHUKA
Ingredients: (serves 1)

  • 14.5 oz can of diced organic tomatoes (no salt added)
  • 1 tbsp olive oil
  • 1 tsp minced garlic
  • 1 tsp garlic powder
  • 1 tsp ground cumin
  • 1 tsp paprika
  • 2 organic eggs
  • Salt to taste

Directions:
Heat the oil in a large skillet over medium heat for about 2-3 minutes. Add onions and cook until soft. Add garlic, cumin, garlic powder, paprika and cook for 1 minute. Stir in tomatoes and cook 5 more minutes until all liquid has evaporated. Poach 2 eggs in the sauce by breaking the eggs on top of the Shakshuka. Reduce heat to medium and cook uncovered until the egg whites are set and the yolk is soft (usually about 4-5 minutes).

CHICKEN SAUSAGE AND PEPPERS

Ingredients: (serves 1)

  • 1 organic chicken sausage (Aidells and Bilinski chicken apple are great brands)
  • Diced onions
  • Diced peppers
  • 1.5 cups mixed greens
  • 1 tbsp olive oil

Directions:
Cut pre-cooked chicken sausages into chunks and heat up with a little olive oil in a skillet. Chop onions and peppers and add to pan. Serve over mixed greens.

SKIRT STEAK AND MUSHROOM SALAD

Ingredients: (serves 4)

For Mushroom Salad:

  • 3 tbsp lemon juice
  • 2 tbsp olive oil
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • Two  8 oz packages sliced mushrooms
  • 1/2 cup reduced fat Organic Valley shredded monterey jack cheese (or mozzarella)

For Steak:

  • 1 1/4 lb skirt steak
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1 tbsp olive oil

Directions:
In a large bowl, combine lemon juice, 2 tbsp of oil, salt and pepper. Add sliced mushrooms, shredded monterey jack or shredded mozzarella, optional chopped parsley, toss to combine.

Slice 8 oz steak into pieces as necessary to fit in a large skillet. Season with 1/2-tsp salt and 1/2 tsp pepper. Heat 1 tbsp of oil in the skillet over medium-high heat. Cook steak to the desired degree of doneness (about 4 to 5 minutes per side for medium-rare). Slice the steak and serve with the mushroom salad.

GRILLED PACIFIC HALIBUT WITH ASIAN SESAME SLAW

Ingredients: (serves 4)

  • Four 6 oz portions of wild halibut filet, center cut, skin removed
  • 2 tbsp coconut oil
  • 1 tsp sea salt
  • Freshly ground black pepper
  • 3 scallions, washed, trimmed and thinly sliced on an angle
  • 1/2 head shredded Napa cabbage
  • 1 small red onion, thinly sliced
  • 1 large carrot, shredded
  • 2 tbsp low sodium soy sauce
  • 2 tbsp fresh lime juice
  • 2 tbsp vegetable oil
  • 1 tbsp fresh ginger, grated
  • 2 tbsp Nakano Rice Vinegar
  • 1 tbsp dark brown sugar
  • 1 teaspoon Asian sesame oil
  • 1 1/2 teaspoons black sesame seeds

Directions:
Remove halibut from the refrigerator and allow to come to room temperature for 10 minutes. Meanwhile, heat a grill or grill-pan to medium-high heat. Brush the halibut filets with the coconut oil and sprinkle evenly with salt and pepper. Grill the filets for 2 minutes on each side, until the fish is opaque, firm to the touch and flakes easily with a fork. Set aside and tent with foil. Combine the scallions, Napa cabbage, red onion and carrot in a large bowl and set aside. In a small bowl, combine soy sauce, lime juice, ginger, rice vinegar, brown sugar, sesame oil and sesame seeds, and stir. Just before serving, toss the slaw with dressing. Place a bed of slaw on each plate and top with a halibut filet. Enjoy!


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