Don't have time to cook an omelet in the morning?  Not enough time to prepare your snacks for the day in the morning?  Know you are going to want a delicious treat after your lunch?  Prepare yourself for a party in your mouth.  

Make these no bake energy bites ahead and of time and grab them on the go!  I like to pack a couple as a nice little snack in the afternoon.  An energy bite (or two) and half a banana?!  YUM!  These pieces of heaven are packed in protein so will help give you energy and curb hunger.   Fact is, you should aim to have some form of protein in all of yours snacks and meals, so move over Charlie Sheen!  #winning
​
Let me tell you how good these are.  I haven't made them in a few months, so when Scott saw me pulling out the ingredients on Sunday to prepare them, he was like a kid in a candy store.  In fact, I caught him basically inside the refrigerator sneaking a bite before they were fully chilled.  Is your mouth watering yet?  Or are you mad that Scott put his grimy fingers in the mix before it was ready? 

Ingredients: 

• 1 cup oatmeal (can use gluten free)
• 1/2 cup peanut butter (may switch it up next time and try almond or sunflower butter)
• 1/2 cup honey
• 1 cup unsweetened coconut flakes
• 1/2 cup GROUND flaxseed
• 1/4 cup chia seeds (because... why not add some extra health?)
• 1/2 cup mini chocolate chips
• 1 tsp vanilla

​
Instructions: 

• Mix all ingredients in a medium bowl until thoroughly combined. 
• Place bowl in the refrigerator and let chill for 30 minutes. 
• Remove from the refrigerator and roll into bite size balls. 
• Yes, it is that easy!  Now eat up...but not in one sitting... which will be a challenge.  

Eat your breakfast, people! 
​
I eat the same thing every morning.  Well, there may be a change or two in what is included.  If I have baked zucchini fritters or diced sweet potatoes from a dinner, I'll heat those suckers up and stuff them in my face hole with my egg white omelet.  

Ingredients: 

• 3 brussel sprouts
• 1 egg (I only use the egg white in my omelet)
• 1 turkey sausage link 
• 1 half avocado
• Goat cheese (I just sprinkle a little on)

Instructions: 

• CAREFULLY "shave" the brussel sprouts 
• Sauté the brussels in a small skillet on medium heat  (I just spray the pan with olive oil or coconut oil spray)
• Cut the turkey sausage link into 1/2" rounds
• Add the turkey sausage to the pan of brussels 
• Cook until the brussels are softened and the sausage has lightly browned
• Add the egg white to the pan to cover the brussel and sausage mixture and flip once the bottom side is cooked to your liking
• Add a sprinkle of goat cheese to the top of the omelet and let it melt 
• Place on your plate topped with half an avocado

Pair it with your warm lemon water and feel energized to take on whatever comes at you today!  (Want a twist to your warm lemon water?  Add some fresh ginger to decrease inflammation/flush away bloating, get added antioxidants, and improve your digestive system.)
​
Enjoy! 
Age

You know how they keep coming out with more and more studies on the benefits of red wine in moderation (which, by the way, what the heck is red wine in moderation, anyway?!?)?  They say a glass of red wine a day can help reduce the risk of breast cancer and heart disease.  Do I have your attention? 

Warm lemon water first thing in the morning also has it's benefits.  I made this part of my morning routine a few years ago and missing a morning completely throws off my day.   

A couple of the benefits:

• Kickstarts your digestive system and metabolism which in turn can aid in weight management or even loss.  Drinking the warm lemon water helps flush the digestive system and assists in hydrating the body after a good night's sleep.  
• Some people have also seen improvement in their skin, making it clearer, smoother, and healthier.  I find that starting my day off with warm lemon water also sets the tone for the day and subconsciously keeps me on track with my daily water intake.  Hydration makes the skin happy people!  (Side note, did you know if your lips are chapped that you are dehydrated?  Drink up, buttercups!)  The vitamin C from the lemon is an added bonus that can help contribute to smooth and healthy skin.  

So, what are we waiting for?  Heat up some water, squeeze half a lemon's juice in the water, and drink it first thing (or as you are running out the door in the morning) for 2 weeks.  Try it.  See how you feel and if find you are making healthier choices throughout the day.  My bet is that it becomes a morning ritual for you after the 2 weeks!  

Cheers to your health benefits from warm lemon water in the morning, and cheers to your health benefits from your glass of red wine in the evening! 
​
Oh yeah!  Don't forget to grab a straw to protect your teeth enamel from the lemon acid.  Is it obvious I am going to the dentist on Monday?

You guys.  If you have not tried this recipe and you like buffalo chicken anything, you have got to try this.  I was introduced to these delicious rolls of goodness a few years ago via Pinterest.  They are perfect to serve as an appetizer or as a meal.  The best part?  They aren't awful for you! 
​
My favorite is to make these beauties when I am having dinner alone because they are so easy to make... (but mainly because my inner fat kid doesn't want to share them and I put the leftovers on top of a salad for lunch the next few days).  Scott goes to happy hour.  I stuff my face with buffalo chicken wraps.  #winwin

Ingredients: 

• 12 egg roll wrappers 
• 1 cup shredded chicken (cooked) - quick tip, I like to cheat and buy a rotisserie chicken and shred the white meat
• 1/2 cup of your favorite buffalo sauce
• 1 cup crumbled blue cheese
• 1 cup dry coleslaw
• Favorite dressing for dipping

​
Instructions: 

• Preheat the oven to 400° F.
• Mix together the chicken and the hot sauce in a small bowl.
• Lay one egg roll wrapper on your work surface.
  • Place 1 tablespoon(ish) of the slaw on a diagonal at the bottom right of the egg roll wrapper.
  • Place 2 tablespoons(ish) of the chicken on top of the slaw.
  • Place 1 tablespoon(ish) of blue cheese on top of the chicken.
• Fold the bottom right corner over the filling. Fold in the bottom left, followed by the right, so it now looks like an envelope. Roll the wrap, but leave the top corner open. Dip your finger in a small bowl of water and wet the edges of the open corner. Fold the corner over the eggroll. The water will help to seal the eggroll wrapper to itself.
• Repeat with the remaining rolls. Place the rolls on a wire rack on top of a baking sheet. Spray the rolls with non-stick cooking spray. Bake in the preheated oven for 12-15 minutes, or until golden brown.
• Serve with your favorite dressing! 

Happy Daylight Savings!  Today is a holiday in the Ahonen household.  We count down the days to daylight savings every year and will typically hang outside and grill out all day in celebration...however today's high of 47°F got in the way of our annual celebration.  

Whatever.  I still got my favorite summer flavored salmon, so I win!  
​
Enjoy one of my favorites! 
Age

Cauliflower Rice: 

• 1 head cauliflower
• 1 tablespoon Olive Oil
• Salt & Pepper

​
Wash and dry cauliflower.

Cut into 4 even sections after cutting the leaves and stem off.  

Grate the cauliflower, or cheat like I do and either buy it prepared (Whole Foods typically has it available) or after cutting the florets, put it in your ninja and chop it up to your liking.  
​
Heat 1 tablespoon of olive oil in a large skillet.  Once heated through, add the cauliflower for 5 - 8 minutes until tender.  Season with salt and pepper (I leave the salt out to eliminate unnecessary sodium to the meal). 

Roasted Brussel Sprouts: ​

1 lb Brussel Sprouts

1 Shallot

1 Tablespoon Olive Oil

Salt, Pepper, Ground Red Pepper Flakes

Wash and dry the brussel sprouts and preheat oven to 375° F.

Cut and discard the ends of the brussels.  Halve each brussel and place in bowl. 

Small dice the shallot and place in the bowl with the brussel sprouts.

Add 1 tablespoon of olive oil to the bowl of brussels and shallot.  eason with salt, pepper, and ground red pepper flakes to your desire and stir together (I leave the salt out here as well). 
​
Place in cast iron skillet, if you have one, and cook on medium heat until they are slightly tender and bright green.  Remove from stove and place directly in preheated oven for 15 - 20 minutes (stirring occasionally) or until tender.  If you do not have a cast iron skillet, transfer the brussels to a baking sheet when moving them to the oven to roast. 

Salmon (single serving):
​

• 6 oz. wild caught salmon 
• 1 - 2 tablespoons of Whole Foods Mango Coconut Pepper Marinade

​
Preheat the grill or oven (375° F) and rinse and dry salmon portion. 
​
Place desired amount of marinade on salmon on fish and either grill (on wood plank - soak for minimum 2 hours in water) for 15 mins on medium heat or bake on baking sheet at 375°  for 10 - 15 minutes or until cooked through to your desire. 

Wine: ​

I believe in a alcohol free week (unless happy hour or dinner with friends is in the plans!), but also think a glass (or two, or three, or four, or bottle) during the weekend is well deserved.  I like to think of it as a 4 day punishment and a 3 day reward.  
​
My bossman at my adult job is pretty awesome and gifted me with a wine of the month club.  Each month 2 red wines are delivered.  Every shipment makes me skip back to my desk with a smile on my face.  This bottle was a part of the latest shipment and enjoyed by both myself and Scott (who had a grilled NY strip steak instead of salmon).  

Erin Jones of FLOW Cycle Studio made this dish when Scott and I went over there for dinner a few weeks back.  Since then, we dream about it.  It is so easy to prepare and is perfect for when you have dinner guests, and even better as Sunday dinner.  

Meal prepping just got a little easier because it is just as yummy reheated as it is the first round! 

We prefer to roast the veggies on their own baking sheet for only 30 minutes and then add it to the dish right before covering it for the final 20 minutes.  We also chop up some sweet potatoes, toss them in olive oil and pepper, roast them along with the rest of the other vegetables.  My favorite is to roast extra sweet potatoes so I can add them to my breakfast throughout the week.  
​
Happy fueling! 
Age