FOOD & SUPPS
MEALS OF THE MONTH
BY OLIVIA LANGDON
SQUASH
MUSCLE CRAMPS
The Ultimate
Fall Bowl
SERVES 1
HEALTHY
AND FIT IN 2018
WANT TO START THE NEW YEAR
OFF RIGHT? STICK TO THESE
AB-FRIENDLY MEALS TO HELP
YOU GET RIPPED IN 2018.
AS THE CONVENTIONAL
wisdom goes, winter is when you
go into mass-building mode. You’re
bundled up with fewer chances to
show off your abs, and you have all
that holiday eating to do, so it makes
sense. But now that 2018 is here,
you want to shed the excess weight
to kick off the new year looking your
60
FLEX | JANUARY ’18
best. We help you get a jump on
your physique goals with these tasty
recipes featuring fresh, healthy fare,
like pumpkin, squash, cinnamon,
and apples, to get you in shape and
still keep your taste buds happy.
Put these on your menu and your
physique will be ready for its grand
unveiling when spring comes calling.
1. Cook quinoa according
to package instructions
and set aside.
2. Heat oil in a medium-size
skillet over medium heat.
Add squash and sauté for
10 minutes, or until squash
is tender and edges are
lightly browned.
3. Meanwhile, season steak
with sea salt and pepper.
In a separate skillet over
medium-high heat, sear steak
for about 5 minutes per side
(for medium-rare). Let cool,
then slice and set aside.
4. Add onion to pan with
squash and cook until it
begins to caramelize. Add
cooked quinoa, chili powder,
and garlic powder. Stir and
allow flavors to develop.
Turn off heat and set aside.
5. In a pot or pan, cook egg
any style. Then, in a serving
bowl, add squash-quinoa
mixture. Top with steak slices
and avocado slices, then add
egg. Sprinkle on goat cheese.
THE MACROS
¼ cup quinoa, uncooked
½ tbsp extra-virgin
olive oil
1 cup cubed butternut
squash
5 oz flank steak
¼ tsp Himalayan sea salt
Black pepper
¼ onion, thinly sliced
½ tsp chili powder
½ tsp garlic powder
1 egg
¼ avocado, sliced
1 tbsp crumbled
goat cheese