Recipe Box: Healthy Baby Bars

Happy Monday!

James is turning one year old on Sunday (CAN YOU BELIEVE IT??) and we are having a little Birthday party for him. Well...it was going to be little, but somehow we have over twenty people coming now! It will be fun to celebrate our sweet boy with our friends and family!

I am going to be baking James a cake from scratch, and I'm going to be using this recipe. It's all healthy ingredients and has no sugar in it. I make this a lot for James, but usually I cut it into bars for him to have as breakfast or as a snack. For his birthday I will leave it as a cake and I'm going to make a home made icing for it.

Anyways, here is the recipe I use for these healthy baby bars!

Here's What You Need:

  • 5 ripe bananas
  • 1/2 cup of sugar-free applesauce
  • 3 tbsp of melted coconut oil
  • 3 tsp vanilla extract
  • 1 tsp baking soda
  • 1/2 cup coconut flour
  • 1/4 cup whole wheat flour
  • 1 teaspoon cinnamon

Here's What You Do:

Preheat the oven to 190 degrees Fahrenheit.

Mash the bananas in a large bowl. In a separate bowl, add all of the dry ingredients. Then, add in the mashed bananas, apple sauce, melted coconut oil, and vanilla to the dry ingredients. Mix well.

Coat a cake pan with cooking oil. Pour the batter into the pan, and place the pan into the oven. Bake for around 20 minutes. Check to see if the cake is done with a toothpick (should come out clean).

Let the cake cool.

Slice into bars, if you'd like, or leave as a cake!

Enjoy!

Wild Eats: Green Muffin Recipe

These green muffins may look a little scary, but trust me - they taste AMAZING!! They are healthy, easy to make, and a great way to sneak in some greens. ;)

Here's What You Need:

  • 3/4 cup of almond flour
  • 3/4 cup of protein powder (I like Perfect Fit Protein)
  • 1 tsp cinnamon
  • 1 tsp baking powder
  • sprinkle of chia seeds
  • 1/2 cup of kale
  • 1 tbs of melted coconut oil
  • 1 egg
  • 1 tbs maple syrup
  • 1 tsp vanilla extract
  • 1/2 cup of almond milk

Here's What You Do:

Preheat the oven to 350 degrees. Mix all dry ingredients together in a bowl. Combine all wet ingredients plus the kale in a blender, and blend until well blended. Pour wet ingredients into the dry ingredients and mix to combine. Spray a muffin tin with cooking oil spray, and then pour the batter in. Bake for 20 mins, or until a toothpick comes out clean when inserted.

Enjoy!

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: Healthy Valentine's Day Truffles

Valentine's Day is such a sweet holiday, that it would practically be a crime to not indulge in some sweet treats!

I love coming up with healthy treat alternatives. Remember this Valentine's Day fruit salad from last year??

This year, I'm sharing a recipe that is SO easy, SOOOO chocolatey, and SO yummy. And it is relatively healthy too! It's a perfect option if you need something decadent to indulge in!

Here's What You Need:

1 ripe avocado

3/4 cups of dark chocolate chips

1/2 tsp vanilla extract

1/4 tsp cinnamon

cocoa powder

Here's What You Do:

First, mash up the avocado in a medium sized bowl. Then, melt the dark chocolate chips (you can use the microwave for this, or the stove top. I prefer the stove top.) Once the chocolate is melted and creamy, pour it into the bowl with the avocado and mix the two ingredients together well. Add in the vanilla and cinnamon and mix. Then, place the mixture into the fridge for a half hour or so. You want the mixture to cool and harden.

Once the mixture is hardened, remove it from the fridge. Form the mixture into balls. You can make the balls as big or as small as you'd like. Then, roll the balls in the cocoa powder, and voila!

Serve and enjoy!

DIY Holiday Stove Top Scent

Ready for an easy, simple DIY holiday trick?? Make your home smell AMAZING and create this fun stove top scent! I whipped this up the other day when James and I were having a cozy day at home, and I kept saying, "James, it smells SO GOOD in here!" and he just kept smiling at me with his cute little toothless grin. He probably thinks I'm crazy, because I yap away at him AAAALLL day long. But he chats back, so he must enjoy it!

Anyways, whether you are having guests over, or you're just hanging out around the house, this is such a yummy smelling trick that you should definitely give a try.

Here's What You Need:

  • 2 tsp ground cinnamon
  • 1 orange
  • 3-4 bay leaves
  • a big pot
  • water

Here's What You Do:

Fill a pot with water and place it on the stove. Bring the water to a boil. Slice up an orange and add the slices, the cinnamon, and the bay leaves into the boiling water. Stir well and reduce to a simmer. Let simmer and enjoy the aroma!

If you try this, let me know how you like it!

 

 

Wild Eats: Kale and Bean Soup

Lately, I've been craving a healthy, veggie packed soup. So, I came up with this recipe that is packed with kale, beans, and other tasty veggies! Serve it up hot with some parmesan cheese grated on top and a side of crusty bread! Leftovers of this soup make great snacks and meals that will last you the whole week.

Here’s What You Need:

2 tablespoons olive oil

3 carrots, diced

1 1/2 garlic cloves, minced

2 bay leaves

1/4 cup diced parsley

1 1/2 cups of beans, peas, and lentils 

2-3 cups of kale, stems removed & roughly chopped

32 oz. organic low-sodium chicken broth

1 tsp sea salt

1 tsp ground black pepper

1/2 tsp red pepper flakes

Here’s What You Do:

Cook your beans, strain them, and set them aside. Then, in a large pot, heat 2 tablespoons olive oil over medium heat. Add in the diced carrots, parsley, & bay leaves and cook until soft, about 10 mins. Add in the garlic and beans, and cook for another 2-3 minutes. Next, add the kale and cook it until it becomes wilted. Add chicken stock, and season with the sea salt, red pepper flakes, & ground black pepper. Bring the soup to a boil, then reduce the heat and simmer for about 45 minutes. You can serve this soup with some parmesan cheese grated on top, and be sure to enjoy some crusty bread on the side!

Wild Eats: Chocolate Protein Donuts

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I have a thing for donuts. Krispy Kreme are my all time favorite, and I could probably eat them every single day, if it wouldn’t kill me. SO, when I learned that you can make HEALTHY donuts that still taste amazing, I was ALL about it. These make a really tasty, quick breakfast, or a not-so-dirty dessert. Best part - my husband approves of these scrumptious treats!

Here’s what you’ll need: 

-1 cup chocolate protein powder (I use Perfect Fit

-2 tbs cacao powder

-1 tsp baking powder

-A pinch of sugar (this isn't necessary - feel free to leave this out)

-A dash of cinnamon

-1 tsp vanilla extract

-1/3 cup egg whites

-1 cup unsweetened Almond and Coconut milk blend

-3 tbs melted coconut oil (important to stir this in last! I learned the hard way 😂) 

-Cacao Nibs (for the icing)

Here’s What You Do:

Mix all ingredients together in a bowl, stirring in the melted coconut oil LAST. Then spoon into a donut pan. Bake at 350 degrees Fahrenheit for about 35 minutes. Let them cool and then drizzle with a blend of melted cacao nibs and melted coconut oil. Enjoy!

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: Chocolate Nice-cream

Here is a fun recipe that will satisfy your dessert hankerin’ in a HEALTHY and delicious way! This is my go-to when I need a treat at night. Rather than indulging in something full of sugar and made with unhealthy things, I’ve come up with an ice-cream alternative: this chocolate nice-cream! It’s easy to make, tastes super yummy, and is full of things that are good for you! 

Here’s What You’ll Need:

-1 frozen, sliced banana

-1 cup of almond milk

-a handful of kale

-a few strawberries (I used three large ones!)

-1 tbs 100% unsweetened cocoa powder

-a few drops of mint extract

-a few drops of vanilla extract

-a few crushed ice cubes

-toppings of your choice! (I like coconut flakes and cacao nibs)

Here’s What You Do:

Add all of the ingredients into a blender (I use a Nutribullet). Blend well. Pour into a bowl, add toppings, and enjoy right away!

Wild Eats: Stuffed Baked Apple Crisp

Aaahhh, the holidays! 'Tis the season for gatherings with loved ones and feasts brimming with delicious food. Impress your friends and family at the next holiday party you attend, and whip up a batch of these yummy Stuffed Baked Apple Crisps. These are a fun twist on the classic Apple Crisp recipe, and they are easy and quick to make. 

Here's What You Need:

  • 7-8 Fuji Apples
  • 1 stick of chilled butter (8 tbs)
  • 2/3 cup brown sugar
  • 1 tsp cinnamon
  • 1/2 cup flour
  • 1/4 cup oats
  • 1/4 cup sugar
  • 1/4 tsp salt

Here's What You Do: 

First things first. Go ahead and preheat your oven to 400 degrees.

Next, let’s prepare the crumble topping. Whisk together the flour, oats, sugar, salt, 1/3 cup of brown sugar, and 1/2 tsp of cinnamon. Then, cut your stick of butter in half. Cut one half into cubes. Then, add those cubes into the dry mixture, and combine with your hands until the mixture is crumbly. Go ahead and set this bowl aside for now. 

Take three apples and peel them. Then, chop them up into small cubes. These are going to be the filling for your stuffed baked apples. Add the chopped apples, the other half of the stick of butter, the rest of the cinnamon (1/2 tsp), and the rest of the brown sugar (1/3 cup) to a medium sized sauce pan. Saute these ingredients over medium heat until the apples are tender. Then, remove the sauce pan from the stove top.

Take the remaining 4 apples, chop the tops off of them, and carefully use a spoon to scoop out the insides. You wont need the insides of these apples. You can throw them away OR use them in a different recipe! Don’t worry about getting every little bit of the insides of these apples out. You just want to make sure that you have enough room to stuff them with the filling. 

Now the fun part! Fill your scooped-out apples with the apple filling mixture from the sauce pan. Then, top with a hefty amount of the crumble topping. Put the stuffed apples onto a baking sheet, pop them in the oven, and bake them for about 15-20 minutes. You want the scooped-out apples to be soft, and the crumble topping to be getting kind of crispy. 

You can serve these warm, topped with vanilla ice cream and a bit of caramel sauce. Enjoy!