My Go-To Smoothie Recipe

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No pretty pictures here because I just decided to throw this recipe up real quick! James is playing SO independently this morning, so I'm taking advantage! I whipped up my favorite smoothie, snapped a quick picture, and here you go!

I love this smoothie because it is full of healthy fats and protein, which keeps you full for a LOOOONG time. It helps to regulate your blood sugar so you don't crash and get starving again in an hour. It's the best! I also love it's thick, creamy texture.

Ingredients:

  • half of a sliced up frozen banana
  • around 3/4 cups of almond milk
  • one spoonful of peanut butter (you could also use almond butter)
  • one spoonful of coconut oil
  • 1/4 cup of oats
  • a pinch of flax seed
  • a pinch of chia seeds
  • a scoop of vanilla protein powder (could also use chocolate! I use this protein powder: click here)

Blend all of the ingredients together in a blender. I use the Nutribullet (click here for the blender I use)

I don't honestly measure any of the ingredients precisely. I just eyeball it, so don't stress too much. Just do what looks/sounds good to you. But it's seriously so yummy and really keeps you feeling full a long time. Plus, it's super healthy and good for you! Win!

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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: 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: Cozy Cinnamon Rolls

Unfortunately, I didn't manage to get photos (let alone A photo) of these bad boys once they were baked and iced because, well, they were TOO GOOD! ;) So, here is a picture of these tasty, homemade cinnamon rolls that I made for Ben and I Christmas morning. I had never made cinnamon rolls from scratch before and I was a little intimidated. But honestly, these were super easy to make, and BOY WERE THEY YUMMY!! These are a perfect treat for a cold, wintery morning. And they are JUST as good reheated as they were fresh out of the oven. 

Here's what you'll need:

Rolls

3 1/2 to 4 cups all-purpose flour 

1/3 cup granulated sugar 

1 teaspoon salt 

2 packages dry yeast

1 cup milk 

1/4 cup butter or margarine (room temperature)

1 large egg 

Cooking spray to grease bowl and pan 

Filling

1/2 cup granulated sugar 

2 teaspoons ground cinnamon 

1/4 cup butter or margarine (room temperature)

Glaze

1 cup powdered sugar 

1 tablespoon butter or margarine (room temperature) 

1/2 teaspoon vanilla 

1to 2 tablespoons milk

Here's What You Do:

 -First, add 2 cups of the flour, 1/3 cup granulated sugar, the salt and yeast into a large bowl, and stir with a wooden spoon until well mixed. 

-Then, in a 1-quart saucepan, heat the milk over medium heat until it is very warm. You want an instant-read thermometer to read about 120°F to 130°F. Add the warm milk, 1/4 cup butter and egg to the flour mixture. Mix quickly with a spatula for 1 minute, until flour mixture is moistened. Then beat a bit faster for another minute1 minute, stopping frequently to scrape the bowl. With a wooden spoon, stir in enough of the remaining flour, about 1/2 cup at a time, until the dough is soft, leaves side of bowl, and is easy to handle (dough may be slightly sticky and that’s fine).

-Next, sprinkle a bit of flour on a large cutting board. Place your dough on thefloured cutting board. Knead the dough. You do this by folding the dough toward you, and then using the heels of your hands, pushing the dough away from you. Rotate the dough a quarter turn and repeat. Knead the dough in this manner for about 5 minutes, being sure to sprinkle the surface of your cutting board with more flour if the dough starts to stick. You want to do this until the dough is smooth and springy. 

-Spray a large bowl with cooking spray. Place the dough in the bowl, rolling the dough around a bit in order to make sure that every surface of the dough has grease on it. This will ensure it doesn't stick to the bowl at all. Then, cover bowl loosely with plastic wrap. Let the dough rise by placing the bowl in a warm place for about 1.5 hours or until dough has about doubled in size. You’ll know that the dough is ready when you can press your finger into the dough and an indentation remains.

-In a small bowl, mix 1/2 of the sugar with the cinnamon and then set it aside. Spray the bottom and sides of a 13x9-inch pan with the cooking spray. Next, lightly sprinkle flour on a large cutting board. Take the bowl with the dough in it and gently press the dough to deflate it. Then, pull the dough away from the sides of the bowl, and set it on the floured cutting board.

-Flatten out the dough so that it becomes a 15x10-inch rectangle.  You can use your hands or a rolling pin for this. Then, spread 1/4 cup butter over the dough, being sure to leave about 1/2 inch of edges unbuttered. Sprinkle the sugar-cinnamon mixture over the butter. Starting at one of the 15inch sides, begin to roll the dough up, tightly. Next, using a sharp, serrated knife (such as a bread knife) cut the roll into slices that are about 1 inch wide. You should get about 14 or 15 rolls. 

-Place the slices on the pan, leaving a little bit of room between each slice. Cover pan loosely with plastic wrap and let the slices rise in a warm place for about 30 minutes or until the dough has about doubled in size. Then, remove plastic wrap.

-Move the rack of your oven to the middle. Heat the oven to 350°F. Pop the tray with the sliced rolls in and bake for about 30 to 35 minutes (or until the rolls are golden brown). Remove from the oven and place the baked rolls on a cooling rack.

-While the rolls are cooling, stir all of the glaze ingredients together in a small bowl until smooth, adding just enough milk so that the glaze is thin enough to drizzle over the rolls. Drizzle the glaze over the rolls and serve warm! Enjoy!

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: 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.