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healthy

Salmon Cakes

By recipe

When the founder of your studio is an Alaskan Commerical Fisherman, you get a lot of salmon recipes. Here’s her favorite salmon cake go-to for easy dinners. Make slider buns for little fish burgers, wrap them in lettuce for a low-cal option, or just eat them plain with a salad. These are a hit with everyone!

Ingredients

  • 1 1/4 pounds center-cut salmon fillet, skin and pin bones removed
  • 2 tablespoons dijon mustard
  • 1 tablespoon mayonnaise
  • 1 tablespoon lemon juice
  • 1/2 teaspoon grated lemon zest
  • Pinch of cayenne pepper
  • 2 scallions, chopped
  • 1 cup plus 2 tablespoons panko
  • Kosher salt and freshly ground black pepper

Cut half of the salmon into 1/4-inch pieces. Put in a large bowl. Cut the rest of the salmon into chunks; transfer the chunks to a food processor along with the mustard, mayonnaiselemon juice, lemon zest and cayenne. Pulse to make a paste.

Add the pureed salmon mixture to the bowl with the diced salmon. Add the scallions, 2 tablespoons panko, 1/2 teaspoon salt, and black pepper to taste. Gently mix until just combined.

Line a baking sheet with parchment paper and brush with olive oil. Divide the salmon mixture into 4 mounds on the parchment paper. With damp hands, pat into 4-inch-wide, 3/4-inch-thick patties. Cover loosely with plastic wrap and refrigerate at least 30 minutes.

Spread the remaining 1 cup panko on a plate. Press both sides of the salmon patties in the panko. Heat the olive oil in a large nonstick or cast-iron skillet over medium-high heat. Add the patties and cook until browned on the bottom, 3 minutes, adjusting the heat if necessary. Turn and cook until the other side is browned and the patties feel springy in the center, 3 more minutes. Transfer to a paper towel-lined plate to drain; season with salt.

Niki’s favorite yogurt “tarter” sauce

  • 1 cup Greek yogurt
  • ½ English or pickling cucumber
  • 1 tablespoon of dry dill or 2 tablespoons of fresh.
  • ½ teaspoon fresh ground pepper
  • ¼ teaspoon sea salt
  • ¼ teaspoon celery salt
  • 1 small garlic clove
  • the zest of one yellow lemon
    Place everything in a food processor or using a hand blender purée into well combined.

Keep it chilled.

Zoodles (Zucchini Spaghetti)

By recipe

My absolute favorite quick dinner has to be zoodles. If you’re not familiar, zoodles are zucchini noodles that replace traditional pasta- I think they taste even better! Zoodles are a breeze to make, add an extra serving of veggies into your dinner, and don’t leave you feeling stuffed afterward like other pasta dishes might. Pick up a few zucchinis from the store and a spiralizer of your choice (I like the kitchen aid attachment, but there are hundreds of options in every price range) and get to Zoodling!

There are countless versions of Spaghetti Zoodles. Sometimes I add ground turkey, sometimes I go veggie only (it depends on whether my husband has any input). Sometimes I make my own sauce and sometimes I pick up a jar from wholefoods- play with it to see what works for you and your family.

Weeknight Zoodles:

Time to table: 25-30 minutes. Serves 4

Heat olive oil in a large skillet over medium heat. Add turkey breast, pepper, garlic, Italian seasoning, ground black pepper, salt, and red pepper flakes (if you like heat…which I don’t). Cook until turkey is lightly browned, 4 to 5 minutes. Move to a strainer and set aside.

While the turkey is cooking, Spiralize your zoodles- following the instructions on your particular spiralizer. Important* After you’ve turned the zucchini into zoodles, pour them into a colander with salt to draw water out and let them drain for at least 15 minutes. Zucchini has a lot of water- you don’t want all that water in your sauce!

Add your veggies to the turkey pan with 1 tsp oil. Saute until tender crisp. Add your pasta sauce (I make mine in a big batch and use it throughout the week for 2 or 3 different meals. If you opt to buy yours, look for one that is low in sugar like Thrive Organic Tomato Basil Pasta Sauce. Read the labels!) Add your cooked turkey and mix.

In a different sauce pan or even a wok, heat 2 tsp oil until shimmering. Pour your zoodles into the pan (but not the excess water!). Cook for only 2-3 minutes. You still want them to crunch slightly. Overcooked zoodles are soggy.

Plate your zoodles and spoon the sauce on top. Voila, a healthier take on spaghetti!

Recipe of the Week-Butternut Squash Soup

By recipe

Hi Flexfam, Niki here. Happy February! It’s so cold out! Today, I pulled up the weather for the week and thought I had accidentally pulled up my homeland- which some of you know is Alaska. You know what this Alaskan eats when it gets cold? Comfort food. The key is to make something that won’t make you regret it later. I found the original butternut soup recipe on Tera’s Kitchen, which I’ve talked about before. (Here’s a link for $40 off). This is my very favorite soup recipe because it is completely dairy free. A lot of creamy soups use heavy cream to get their consistency and it never fails to make me feel sick. I’d rather get my dairy in grilled cheese sandwich form (which, coincidentally, is what I make with this soup recipe). So- on to the soup!

Butternut Squash Soup

Serves: 2 for dinner (bowl) or 4 for lunch (cup).                Time to table: 25 minutes                  Calories: 490

  • .5 ounce vegetable stock concentrate
  • 1/c cup sliced apples (skin on)
  • 1 Tbsp butter
  • 1 Tbsp olive oil
  • 2 3/4 cup cubed butternut squash
  • 1/4 medium onion, sliced (or 2 oz)
  • 1/4 tsp coriander
  • 1/4 tsp dried thyme
  • 1/4 tsp salt & pepper
  1. Prep the ingredients. Whisk together the stock concentrate with 2 cups of hot water. Slice your apple.
  2. Cook the soup- heat 1 Tbsp butter and 1 Tbsp oil over medium heat. Add squash, onion, and apple slices. Saute for 5 minutes.
  3. Add stock, 1/4 tsp each thyme, coriander, salt and pepper. Bring to a boil. Cover, reduce heat and simmer for 15 minutes until tender.
  4. Blend. Transfer to a blender (we use a vitamix on the soup setting) and process until smooth.

pro tip- add toasted walnuts or sunflower seeds for a tasty protein kick.

If I’m making soup dinner, I’ll sometimes add mini grilled cheese sliders to this to keep the other half of Flex happy (Bryan’s not a just-soup-for-dinner kinda guy). You can put any leftover apple slices in your sandwiches for some added crunch!

Healthy Cookie Dough Dip

By Blog, recipe

This may be the most popular “healthy dessert” recipe we’ve ever tried. It’s from our favorite healthy sweet blogger, Chocolate Covered Katie, but we’ll admit it, we tried it rather skeptically. Turns out we were wrong to be nervous. In fact, we were blown away by how good this is.  It’s hard to wrap your head around this snack if you know you’re eating beans, because we would have absolutely sworn it was cookie dough. So what did we do? We didn’t tell anyone what was in it- we just asked our wonderful flexfam to try it and tell us what they thought. The verdict? Cookie Dough. That’s a healthy dessert for the win. When the Idahoan “meat and potato” half of Flex is pretty-pleasing that we make this for him to take to work for lunch, you know it’s passed the sweets test. Here’s our take on it below. Check out the original here.

 

  • 1 can white beans  (drained, rinsed, and air dried very well)
  • 1/8 tsp salt
  • 1/8 tsp baking soda (makes it taste like cookies and helps with the beans)
  • 2 tsp pure vanilla extract
  • 1/4 cup almond butter (If you use peanut butter, it will have a slight pb cookie dough taste)
  • up to 1/4 cup almond milk, only if needed
  • Sweetener of choice – (we used 2/3 cup brown sugar because it tastes the most like cookie dough- if you want this to be healthier, start with a few tablespoons of brown sugar, honey or agave and work your way up. Sugar free? Sub 1 1/4 cup pitted dates and use 1 Tbsp plus 1 tsp vanilla instead- also good, just not as similar to dough)
  • 1/3 cup mini chocolate chips
  • 2-3 tbsp oats and ground flaxseed

Add all ingredients (except for chocolate chips) to a good food processor, and process until very smooth. Then mix in the chocolate chips. Make sure it’s well blended and then refrigerate. We serve with graham crackers and apple slices (or a spoon…)

 

Limitless New Year 2018

By Announcement, Event

It’s that time of year. Time for the dreaded New Year’s Resolutions!

But what if, instead of a resolution that was forgotten in 3 weeks, you learned how to put yourself first to make and stick to SMART goals. We don’t believe fitness is a resolution; it’s a lifestyle and we’re here to show you how to achieve that. Whether you’re a life-long mover feeling bored of the same-old routine, or you’re brand new to fitness altogether, we’re here for you.

Come try out Flex Fusion during our FREE Limitless New Year and see what we’re about. We’ll have free barre, bootcamp, TRX, and yoga classes including  Barre 101 and Yoga Basics to start from square one like a pro. Sign up for Meditation and goal setting workshops and stay for free 5-minute chair massages and a popup brow bar so you can start your year off with your best grippy-socked foot forward. Juice samples and fun, healthy snacks will also be provided.

To top it off, our biggest specials of the year will be going on all weekend with your second month free with the purchase of a new annual membership plus take home a free water bottle or gym bag as your new membership perk! Noticing a trend? The whole event is free, focused on you, and will help you start the new year on a positive note.

We’re here to support you, no matter what your fitness and wellness goals. Try something new. You might surprise yourself! This fills up every year, so sign up for Saturday HERE , and Sunday the 14th HERE  just search for Sat & Sun!

 

Can’t wait to meet you!