I Am A Nutritionist: Here’s What I Eat On A Regular Day
Sima Cohen is a nutritionist, trainer, and lifecoach and we love having her as part of our Milk and Eggs community! She compiled her three favorite recipes to eat on a regular day that are diet rich in complex carbs, friendly fats and essential amino acids. Read on for more information on Sima Cohen in addition to the recipes for Sima's Shakshuka, Za’atar Chickpea Pocket, and Powered up Steak!
As a nutritionist, trainer, and lifecoach, I am often asked what I eat in a day. After following many other trending diets in my life I have developed my own diet called “PCF”. PCF does not involve counting calories or food deprivation; rather it is based on a diet rich in complex carbohydrates, friendly fats and essential amino acids.
This PCF-based diet promotes weight loss, repels ailments related to obesity, restores energy and vitality, enables physical and mental health and a long happy life. It teaches how to have the ultimate ownership of yourself, and how to change destructive patterns and behaviors that cause you to make “fat” decisions; instead, giving you the confidence to take immediate action to value your new body and health – you with a new mindset.
The reason why I follow it is because it I do not promote counting calories or measuring food -- I follow my PCF method to keep my blood sugar stabilized and cravings at bay. I know, when you cook a variety of foods, it can seem like you are living in the grocery store, constantly stocking up on ingredients. However, I recently began using an online grocery delivery service called Milk and Eggs that takes the trouble out of healthy eating. The day before, I just shop on their website, and the groceries are delivered to my doorstep in as little as 24 hours. Milk and Eggs always provides me with the freshest ingredients, so it is easy to make healthy meals that help me stick to my diet plan.
Read on to learn about some of my favorite things to order from Milk and Eggs, and yummy dishes I make with their products! Eating 3 meals a day! (Recipes from Sima’s Healthy Indulgence Cookbook)
Breakfast: Sima’s Shakshuka
I love starting my day off with a protein-packed meal. Living up to their name, Milk and Eggs always delivers the freshest eggs from Chino Valley Farmers. I love incorporating eggs in my breakfast because it gives me the protein that I need during the day to give me long-lasting energy.
- 2 tablespoons olive oil
- 1 medium onion, peeled & diced
- 3 garlic cloves, minced
- 1 small red bell pepper, chopped
- 3 cups ripe diced tomatoes
- 1 tablespoon tomato paste
- 3 tablespoons water
- 1 teaspoon cumin
- 1 teaspoon paprika
- 6 medium eggs
- pinch of cayenne pepper (or more if you like it spicy)
- pinch of sea salt & black pepper
- 1 sliced jalapeño
- 3 ounces crumbled feta cheese
- Heat a deep, large skillet on medium heat. Add olive oil to the pan.
- Add diced onion, and sauté for a few minutes until the onion begins to brown and get a golden color.
- Add the garlic and continue to sauté for 2 minutes. Add the chopped bell pepper; sauté for additional 3 minutes.
- Then, in a small bowl mix together the tomatoes, tomato paste, spices, and 3 tablespoons of water. Stir with a fork and add the tomato mixture to the hot skillet. Let it cook for 5 minutes on medium heat until it starts to reduce.
- Next, crack the eggs into the skillet and season with sea salt and pepper.
- Reduce to low heat, cover the pan, and let it cook for 12–15 more minutes (to prevent from burning, make sure sauce does not reduce too much).
- Remove from heat and garnish with optional jalapeño and feta cheese.
Sima's Tip: Shakshuka can be eaten for breakfast, lunch, or dinner. Serve with 100% whole wheat warm crusty bread or 100% whole wheat pita bread that can be dipped into the sauce.
Lunch: Za’atar Chickpea Pocket
Za’atar is a spice mix that is prominent in Mediterranean cuisine. It consists of dried thyme, oregano, marjoram, sesame seeds, and salt. It can be used in many different recipes like meat, vegetables, or even on sandwiches. This sandwich recipe in partic- ular is delicious, colorful, and a great combination of Mediterranean flavors that will melt in your mouth and give you just the right amount of fullness.
- 2 radishes
- 2 Persian cucumbers
- 1 medium tomato
- 6 kalamata olives
- 1⁄2 cup broccoli sprouts
- 1⁄2 cup low sodium chickpeas
- 1 tablespoon za’atar
- 1 tablespoon white sesame seeds
- 2 100% sprouted whole grain pita bread
Tahini Sauce Ingredients
- 1⁄2 cup raw tahini
- 1 clove minced garlic (more if you like garlicky)
- juice of half a lemon pinch of sea salt
- 1⁄4 cup water (add more if needed)
- Slice radishes, cucumbers, tomatoes, and olives.
- Warm chickpeas with za’atar and sesame seeds on medium- high heat for 3–5 minutes, and stir until thoroughly coated.
- In a bowl, mix together the tahini, garlic, lemon, and salt, and set aside.
- Stuff pita with veggies and chickpeas, and top off with tahini sauce.
- Wrap and serve.
Dinner: Powered Up Steak
Who doesn’t love a juicy steak? It is one of the best protein-packed meats you can consume. It contains iron, B vitamins, and a host of other minerals that just cannot be found in any other protein. Pair your steak with a bed of spinach, and you’ll feel powered up!
- 1 tablespoon olive oil
- 11⁄2 lb. skirt steak
- 1 tablespoon sea salt
- 1 teaspoon ground black pepper
- 1 bunch spinach
- 2 medium tomatoes, chopped
- 2 tablespoons toasted pumpkin seeds
Cilantro Dressing Ingredients
- 1⁄2 cup extra-virgin olive oil
- 1⁄4 cup lime juice
- 1⁄2 cup packed fresh cilantro, chopped
- 1⁄2 teaspoon sea salt
- 2 tablespoons fresh orange juice
- 1⁄2 tablespoon coconut nectar
- 1 clove whole garlic
Optional Superfoods (Per Serving)
- 1 teaspoon whole flax seeds
- garlic (in recipe)
- pumpkin seeds (in recipe)
- Add all dressing ingredients to a high-speed blender and blend on high.
- Then, in a grill pan add olive oil and heat thoroughly. Add steak and grill for 5 minutes, seasoning with salt and pepper. Flip steak over, add some more salt and pepper, and cook for another 3–5 minutes, depending on the desired doneness.
- Lastly, on a large platter place your spinach and chopped tomatoes and layer with the sliced steak. Sprinkle with pumpkin seeds and drizzle with the cilantro dressing; serve warm.
If you’d like more Healthy Indulgence recipes to cook with your Milk and Eggs produce, you can view my Amazon book HERE.
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