Chances are, if you’re a frequent FLYer, you’ve noticed an abundance of apples and bananas at all Flywheel Studios. Aside from being an accessible snack (go ahead, take one!), these fruits are loaded with beneficial nutrients making them the perfect pre or post-FLY fuel. Nutritionist and Flywheel devotee and founder of The Crunchy Radish, Miranda Hammer shares the nutritional breakdown of these fruits as well as recipes to help you utilize them if you prefer to not munch au naturel.
Crunchy and sweet, these fiber-rich fruits are a refreshing and replenishing snack. Apples are rich in polyphenols, phytonutrients, and antioxidants which help aid in the prevention of various diseases such as cardiovascular disease and cancer. The high fiber content in apples helps keep you fuller longer and helps aid with weight control, weight loss, and the promotion of bowel regularity. Apples are also a great source of vitamin C, which plays an important role in collagen production, brain health, and immunity due to its antioxidant function. Morning FLYer’s rejoice! Glowing skin and a clear mental focus before you get to the office? That’s a plus in our book!
Try adding apples to baked oatmeal for a fiber-rich filling breakfast, dessert, or snack.
Apple and Pear Oatmeal Bake
- 2 cups rolled oats (*Use gluten-free oats if celiac or gluten sensitive)
- 1/2 cup walnut pieces, toasted and chopped
- 1/3 cup grade B maple syrup
- 1 tsp aluminum-free baking powder
- 2 tbsps ground cinnamon
- 1 tsp ground allspice
- 1 tsp ground nutmeg
- ½ tsp fine-grain sea salt
- 2 cups almond, hemp, rice, or skim milk
- 1 large egg
- 3 tbsps coconut oil, butter, or ghee melted and cooled slightly
- 2 tsps pure vanilla extract
- 3 apples- peeled, cored, and chopped into 1-inch cubes (Thinly slice 5 pieces for decoration, if you wish)
- 2 pears- peeled and chopped into 1-inch cubes
Preheat the oven to 375°F. Generously butter the inside of an 8-inch square baking dish with coconut oil or butter. In a bowl, mix together the oats, half the walnuts, the baking powder, spices, and salt. In another bowl, beat the egg, add maple syrup, milk, half of the butter or coconut oil, and vanilla and whisk to combine. Arrange the apples and pears in a single layer on the bottom of the prepared baking dish, reserving the decorative slices. Cover the fruit with the oat mixture. Slowly drizzle the milk mixture over the oats. Gently give the baking dish a couple of shakes to make sure that the milk moves through the oats. Arrange remaining apple slices on top of the oat mixture and scatter remaining walnuts. (At this point, the bake can be chilled overnight and baked in the AM). Bake for 35 to 45 minutes, until the top is nicely golden and the oat mixture has set. Remove from the oven and let cool for a few minutes. Drizzle the top with the remaining melted butter or coconut oil. Serve or portion out into individual containers.
Banana’s are nature’s Gatorade! As you sweat, you lose electrolytes. Popping a banana post-ride is an excellent way to replenish your losses after a vigorous Flywheel class. They’re rich in potassium, an electrolyte that assists with blood pressure control, as well as muscle function, and aids in the prevention of muscle cramping. Bananas are also rich in vitamin B6, which helps with brain and nerve function, the utilization of carbohydrates, and the production of red blood cells.
So whether you enjoy the fruit solo or slathered with nut butter, do so knowing you are fueling your body with nutritious vitamins and minerals that will stay with you in the stadium and beyond.
Banana and Nut Butter “Tartine”
- 1 slice whole grain bread, toasted
- 1 small banana, thinly sliced
- 1 tbsp all natural nut butter
- 1 tsp cinnamon
Spread nut butter on bread, top with sliced banana, and sprinkle with cinnamon.
What about you – how do you like to enjoy your fruit?
Miranda Hammer is a registered dietitian, nutrition nerd, and self-proclaimed veghad constantly in pursuit of the optimal balance of wellness and fun. She is passionate about cooking wholesome and clean foods and revels in sharing the eating experience with loved ones. Certifications include: RD, CDN, MS, BFA.
MORE FROM THE FLY BLOG
Miranda shares her recipe for healthy and refreshing watermelon gazpacho here.
Flywheel instructors share their go-to breakfasts here.
Stay hydrated! Read on about the importance of hydrating pre and post FLY here.
Smoothies are the perfect grab-and-go pre and post FLY snack. Try these recipes.
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