What I Eat In A Day

Happy Wednesday, everyone!

Half way through the week, and - for those of us doing the Bikini Series - half way through week 5!!

So, as promised, I am going to be sharing what I typically eat in an average day. I'll share some recipes that are my go-tos.

M1: A smoothie bowl, oatmeal, protein pancakes, or eggs and toast.

For protein pancakes, I just follow this recipe:

Ingredients:

  • 1 serving of protein powder (I like using vanilla or chocolate flavored protein!)
  • 1 mashed up banana
  • 1 egg
  • a splash of coconut milk
  • a dash of cinnamon

Directions:

Mash up the banana with the egg and the coconut milk until well mixed/blended. Stir in the protein powder and cinnamon. Mix well. Pour about a half a cup of the mixture onto a pan over medium-high heat and cook until you see bubbles forming on the surface. Flip the pancake and cook for a couple of minutes. You kind of have to just use your own judgement when it comes to knowing if the pancake is cooked enough. I top mine with maple syrup and blue berries. Enjoy!

Here is my favorite smoothie bowl recipe:

Ingredients:

  • 1 serving of chocolate protein powder
  • 1 tsp cocoa powder
  • 1/2 avocado
  • 1 frozen banana
  • 1/4 cup frozen blueberries
  • 1/2 cup of coconut milk
  • small handful of kale

Directions:

Put all ingredients in a blender and blend well. Pour into a bowl and add your favorite toppings. I love to top with coconut flakes, chia seeds, blueberries, sliced bananas, and cacao chips. Enjoy!

You can also find my Patriotic Smoothie Bowl recipe here. It's pretty similar to this recipe!

Here is my favorite way to have oatmeal:

Make one serving of old fashioned oats. Stir in honey, pinapple chunks, coconut milk, blueberries, chia seeds, and flax seed.

M2: Usually a banana, egg muffins, a protein shake, or a TIU approved muffin from the Nutrition Plan! My favorites are the Lemon Poppyseed muffins!

I also love making this smoothie:

Ingredients:

  • 1/2 cup of frozen pineapple
  • 1/2 cup of frozen mango
  • 1/2 cup of coconut milk
  • small handful of frozen kale
  • 1 clementine
  • 1 tbs coconut flakes

Directions:

Add all ingredients into a blender and blend well. Pour into a glass, sprinkle chia seeds and coconut flakes on top, and garnish with a slice of pineapple! Enjoy!

M3: Turkey Chili, Tray Meal, Quinoa Salad, Salmon, or leftovers from dinner the night before!

For Turkey Chili, here's what I do (it's super simple):

Brown ground turkey in a pan. Then combine the turkey, a carton of organic low sodium vegetable broth (or make your own broth!), chopped up bell peppers, chopped up yellow onions, black beans, chopped garlic, cumin, cayenne pepper, ground black pepper, paprika, organo, and garlic powder in a big pot. Bring to a boil, and then simmer for a bit. Enjoy!

M4: Square from squareorganics.com (Use the code 'ANNAMCOHENBLOG' at check out for 20% off - nothing in it for me, just sharing the goodness! :)), Aussie Bites from Costco, Tuna with red onion, or greek yogurt.

My favorite way to make greek yogurt is to take one cup of greek yogurt, and stir in honey, chia seeds, coconut flakes, and cacao chips.

M5: Zoodles with Red Sauce, Salmon with Brussels Sprouts, Steak with Broccolini, Bratwurst with Onions and Bell Peppers, Beef and Broccoli, Steak and Cauliflower, Tacos, Hawaiian Pork Tenderloin... Those are the main meals on rotation at the moment! I *almost* always do a protein and a veggie.

Ben and I make our own marinara sauce:

Just mix chopped up tomatos, olive oil, red wine, chopped garlic, basil, and oregano in a large pan and bring to a boil. Then reduce it to a simmer for a long time...hours preferably, but just as long as you can. Ben has his over pasta, and I like making zoodles. Here is a nice spiralizer if you're looking for one: click here for the spiralizer

I usually have a handful of dark chocolate chips every night, because I HAVE TO, hahaha. I have found that it doesn't work to completely deny myself, so I definitely allow myself little treats here and there. I love making these tasty and healthy chocolate treats too! Click here for the recipe.

I hope this was helpful!! Please let me know if you have any questions, or if I can clarify anything!

Wild Eats: Cupid's Arrow Fruit Skewers

Looking for a fun, light, fruity snack that you can serve up for Valentine's Day?? Well, look no further! These fruit skewers are a pretty hors d'oeuvres, perfect for a festive party!

Here's What You Need:

1 Watermelon

1 Heart Shaped Cookie Cutter

Blueberries

Wooden Skewers

Here's What You Do:

Slice up the watermelon and use the heart shaped cookie cutter to cut the watermelon into hearts. Alternate sliding the hearts and the blueberries onto the skewer sticks. Then, slice the green rind of the watermelon into little strips. Slide them onto the end of the skewers as the fletching at the end, making the skewers into Cupid's Arrows!

Serve up and enjoy!

What are your favorite healthy Valentine's Day recipes?

Wild Eats: Homemade Pumpkin Pasta

It's pumpkin season! Pumpkin lattes, pumpkin bread, pumpkin pasta...wait...PASTA? Yes, my friend. Pumpkin pasta. It's delicious, and surprisingly simple to make!

Here's what you'll need:

  • 3 cups of flour (i used whole wheat flour), plus a little extra for the rolling pin
  • 1 15oz can of pumpkin
  • Sea salt (for the water you cook the pasta in)

Here's what you do:

Pour the 3 cups of flour in a pile onto the center of a large cutting board. Make a hole in the center of the pile. Pour the pumpkin into the hole.

With your hands, mix the pumpkin and flour together until a stiff dough is formed. Then, divide the dough in half and set half aside, covering it with a clean towel so that it doesn't dry out.

Roll out the other half of dough so that it is super thin. Try to get it so that it is almost see-through...like...reeeaallly thin. Then, cut the rolled out dough into 1/4 inch wide strips. You can make the strips as long as you'd like your noodles to be.

Repeat with the other half of the dough.

Once you've cut your noodles, bring a pot of salted water to a boil. Add the noodles into the boiling water, a few at a time. Cook them for about 2-3 minutes. The noodles should float when they are ready.

Drain them, serve them up, and top them with your toppings of choice! I put a bit of butter and some grated Parmesan cheese on mine!

Enjoy!

Wild Eats: Patriotic Smoothie Bowl!

Happy Fourth of July weekend! Feeling patriotic? Start your morning off with a little red white and blue and blend up this healthy, tasty breakfast bowl!

Here's What You Need:

  1. 1/2 avocado
  2. 1 banana
  3. 1/2 cup of blueberries
  4. 1/2 cup of strawberries
  5. 1/2 cup of milk
  6. 4-5 ice cubes
  7. 1 tsp cacao powder
  8. 2 tbs chocolate protein powder (I use
  9. Toppings: sliced banana, sliced strawberries, coconut flakes, chia seeds, 60% cacao chips, blueberries

Here's What You Do:

Blend all ingredients in a blender. Pour into a bowl, add toppings, and enjoy!

xo, Anna

 

Wild Eats: Baked Bison Burgers

In honor of National Bison Month, here is an easy recipe for some homemade bison burgers! 

Ingredients:

  • 1lb ground bison 
  • 1/2 yellow onion, finely chopped
  • 2 cloves of garlic, diced
  • 1/2 tsp black pepper
  • Hamburger Buns
  • Lettuce
  • Onions
  • Pepperjack Cheese
  • BBQ Sauce

Here's What You Do: 

Preheat the oven to 400 degrees fahrenheit. Cook the onions and garlic in a pan until translucent. Allow them to cool enough for you to be able to touch them without burning yourself. Then, mix the onions, garlic, bison, and black pepper together in a mixing bowl.

Form burger patties and lay them out on a metal baking pan. Press a small indent in the center of each patty - this will help the burgers to keep their round shape rather than taking on an egg-like shape when they're cooked.

Bake for about six minutes on one side, then flip the patties and bake for another four minutes on the other side. These cook times can be adjusted, depending on how you like your burgers prepared. If you wish to add cheese to your bison burgers, add it on when you flip the burgers and allow the cheese to melt while the burgers cook on the second side. 

Serve on buns with lettuce and sliced onions and BBQ sauce. Enjoy!

Wild Eats: Healthy Shamrock Smoothie

In celebration of St. Patrick's Day, here is a tasty, HEALTHY,  dose of green goodness for you to whip up!

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Ingredients:

1 banana

1 avacadoFullSizeRender copy

2/3cup Strawberry Greek Yogurt

2/3cup Vanilla Almond Milk

1 bowl full of spinach

A few drops of mint extract

A couple leaves of fresh mint

A handful of ice cubes

Here's what you do:

Mix all ingredients into a blender and blend until creamy. Garnish with a sprig of mint and enjoy!

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Once you've made this, leave me a comment below and let me know how it turned out!

 

 

 

 

Wild Eats: Frittata

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This is a super easy, healthy, and TASTY frittata recipe. It takes about twenty-five minutes, including prep time, and you can keep it in your fridge and grab a slice to munch on the go throughout the week.

 

Ingredients:

4 eggs

4 egg whites

1/2 cup of plain greek yogurt

1 cup spinach

1/4 cup chopped green onions

1/4 cup chopped yellow onions

2 slices of cooked bacon, cut up into small little pieces

Sea salt and fresh ground pepper to taste

 

Before...

 

Here's what you do:

Preheat oven to 350 degrees. Spray a casserole dish with cooking spray - I like to use coconut spray oil.

Combine the eggs, egg whites, and yogurt in a bowl. Mix well until they are a creamy, fluffy consistency. Then add in the other ingredients and stir well. Pour into casserole dish and bake in oven for about 15-20 minutes.

Remove, and enjoy!

 

After!

 

 

Wild Eats: Stuffed Bell Peppers

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Do you ever get in a recipe-rut where you fall into the habit of making the same old things for dinner time after time? I sure do. But some times I get the urge to really put in some effort and make something special. If you're feeling adventurous, give these Stuffed Bell Peppers a try for dinner tonight. They are easy, healthy, and tasty.

 

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Here's what you need:

1/2 cup of cooked brown rice

1 lb ground bison

4 cloves of garlic (minced)

1 onion (chopped)

3 bell peppers

8 oz cans of tomato sauce (x2)

1 tbs Worcestershire sauce

Here's what you do:

Preheat the oven to 350 degrees Farenheit.

Cook the brown rice.

Combine the ground bison, the chopped onions, and the minced garlic in a skillet and cook until the bison is evenly brown and the onions are soft.

Remove the tops, seeds, and membranes from the bell peppers and set them top up in a shallow baking dish. If the peppers wont stand up on their own, you can trim off pieces of the bottom to make a flat base.

Mix the browned bison, onions, garlic, rice, one 8 oz can of tomato sauce, and the Worcestershire sauce in a large mixing bowl.

Spoon the mixture evenly into each bell pepper. There will be left over mixture. You can save it for a fajita type deal, or you can go ahead and add another bell pepper to this recipe and stuff a fourth one. Up to you.

Pour the remaining 8 oz can of tomato sauce over the top of the bell peppers. You will use this sauce to baste the bell peppers every 15 minutes as they cook.

Stick the baking dish with the bell peppers into the oven. Cook at 350 for about one hour, basting the bell peppers every 15 minutes with the sauce.

Enjoy!

 

 

 

 

Wild Eats: Banana Bread Recipe

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Tasty, somewhat healthy-ish, and easy. Makes a great breakfast, just grab a piece on your way out the door all week.

ImageIngredients:

1/4 cup coconut flour

1 and 3/4 cup whole wheat flour

3/4 tsp baking soda

1/2 tsp salt

1 cup sugar (Ok, so this recipe is not even remotely healthy-ish)

1/4 cup butter, softened

2 eggs

3 mashed up, ripe bananas

1/3 cup strawberry Greek yogurt

Directions:

Preheat oven to 350 degrees. Mix coconut flour, whole wheat flour, and baking soda. Combine sugar and butter in a separate bowl and mix well. Add the eggs, one at a time, mixing well after each addition. Add in the mashed bananas and yogurt. Beat until well blended. Add flour mixture in and beat until moist. Pour batter into an 8 1/2 x 4 1/2 inch loaf pan that has been greased or sprayed with cooking spray. Bake at 350 degrees for about an hour, or until a knife inserted into the loaf comes out clean.

Wild Eats: Mountain Man Chili Recipe

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The weather is turning. The days are getting shorter and the air is getting colder. Fall is in full swing and that means less time out camping in the wilderness and more time holed up at home with a fire blazing in the fire place and cuddling in lots of cozy, warm blankets.

I love fall. The world is transformed with bright colors and crisp air. With the changing of the weather, I have been craving something hearty and hot and Mountain Man Chili is just the thing to hit the spot!

My mom and I perfected this recipe and it is hubby approved! Here's how to make a big batch of this hot, savory goodness:

Ingredients:

3-4 lbs of ground beef (or ground bison for you extra wild folks)

2 cloves of garlic, chopped

Two 15oz cans of tomato sauce

1/3 green bell pepper, chopped

3/4 yellow onion, chopped

4 tablespoons chili powder

2 teaspoons ground cumin

2 teaspoons oregano

2 teaspoons salt

1 teaspoon cayenne pepper

One 15 oz can of kidney beans, drained and rinsed

One 15 oz can of pinto beans, drained and rinsed

Top with shredded cheddar cheese, chopped onions, and fresh lime juice.

Directions:

Brown the ground beef (or bison) in a large pan with the chopped garlic cloves. Once the meat is brown, dump it into a large, deep pot and add in the tomato sauce, green pepper, onion, chili powder, cumin, cayenne pepper, salt, and oregano. Mix well, cover the pot, and simmer over low heat for one hour, stirring occasionally. Add 1/2 cup of water as needed if the mixture gets too dry. After one hour, add in the kidney beans and the pinto beans. Stir well to mix the beans in. Then cook over medium heat for about 10 minutes, stirring frequently. Serve hot. Sprinkle with cheddar cheese and chopped onions, and squeeze a little fresh lime juice on top. Enjoy!