by Carmen Ohling | May 13, 2019 | Clean Eating, Eat., Recipes
WHY COFFEE SHOP MUFFINS ARE MAKING YOU FEEL LIKE SHIT
The average blueberry muffin is a far cry from what you’d call a health food! It’s got almost 470 calories (to be clear, that’s nearly double what you’d get from a chocolate frosted donut) and most of those calories come from processed carbohydrates- primarily white flour and refined sugar. These two staple ingredients in the average American’s diet, along with processed vegetable oil, are one of the main reasons that many women today are gaining weight, having low energy daily, and finding that their hormones are way out of balance.
So, what can you do? The answer is simple, cook more of your meals and snacks at home! So why not make some muffins at home and take them with you. I know what you’re saying right now- that you don’t have the time…. but if you don’t make the time for YOU and YOUR health NOW you will continue to have low energy, gain fat and feel like shit daily. THE TIME IS NOW!
Here’s a fun, simple and delicious recipe for you to try. It is also gluten free dairy free, soy free and paleo. You can even make these in advance and store them in the freezer for up to two months or in the fridge for 5 days!
Healthy Lemon Blueberry Muffins
(Makes 12 muffins)
GET THIS:
• 2 cups Almond Flour
• 1/2 tsp Baking Soda
• 1/4 tsp Sea Salt
• 1 Lemon (zest and juice)
• 3 Egg
• 1 Banana (1/2 cup, mashed)
• 1/4 cup Pure Maple Syrup
• 1 cup Blueberries
DO THIS:
1. Preheat the oven to 350F (177ºC). Line a muffin tin with liners.
2. In a medium sized bowl whisk together the almond flour, baking soda, sea salt and lemon zest.
3. In a large bowl, whisk together the lemon juice, eggs, banana and maple syrup. Add the dry ingredients to the wet and stir to combine. Fold in the blueberries.
4. Spoon the batter into the muffin liners and bake for 20 to 24 minutes or until cooked through. Remove from oven and let cool. Enjoy!
NUTRITION (1 muffin):
Calories: 175
Protein: 6g
Carbs: 13g
Fat: 11g
Fiber: 3g
Enjoy!
WANT MORE RECIPES: Check out my $7 meal plans HERE!
by Carmen Ohling | May 5, 2019 | Clean Eating, Eat., Recipes
WHAT IS CINCO DE MAYO?
Cinco de Mayo, or the fifth of May, is a holiday that celebrates the date of the Mexican army’s 1862 victory over France at the Battle of Puebla during the Franco-Mexican War. The day, which falls on Sunday, May 5 this year, is also known as Battle of Puebla Day. While it is a relatively minor holiday in Mexico, in the United States, Cinco de Mayo has evolved into a commemoration of Mexican culture and heritage, particularly in areas with large Mexican-American populations.
WHY NOT HAVE A TACO FEED? HERE ARE 4 HEALTHY TACO RECIPES TO GET YOU STARTED!
(Gluten, Dairy and Soy Free PLUS a Vegan option too!)
Classic Tacos
Coconut Cod Tacos
Chili Lime Shrimp Tacos
Vegan Jackfruit Tacos in Tahini Sauce
CLICK HERE TO GRAB YOUR RECIPES AND A BONUS GUACAMOLE DIP RECIPE!
Need a corn free tortilla? Click here to check out Siete Foods, I highly recommend their products!
LOOKING FOR FOR MOST DELICIOUS LOW-CALORIE MARGARITA RECIPE?
Check out this video from my friend Kristen Crowley, this will be in the drink rotation for sure! A Low-Cal ElderFlower Margarita!!
CLICK HERE TO WATCH HOW TO MAKE THIS MARGARITA!!
(Be sure to subscribe to her YouTube Channel too, so shared the best tips and recipes to live a healthy life!
EATING OUT FOR CINCO DE MAYO? HERE’S MY RECOMMENDATION:
Food: Fajitas cooked with only a small amount of butter and oil. Use 2 corn tortillas for your carbs and add 1/4 an avocado for your healthy fats!
Drink: Tequila (splurge for the good shit here), Muddled with orange, lime, lemon and mint topped with club soda
ENJOY!
by Carmen Ohling | Mar 23, 2019 | Eat., Recipes, Uncategorized
3 HEALTHY PANCAKE RECIPES
(Dairy Free & Gluten Free)
Want to eat a healthy diet but still have pancakes? Now you can- check out some of my favorite pancake recipes below!
Sweet Potato Pancakes
GET THIS:
2 Sweet Potato (small)
4 Egg (whisked)
1 TB Coconut Oil
1/2 tsp Cinnamon
2 TB Maple Syrup
DO THIS:
Peel sweet potato and dice into small cubes. Fill a saucepan with 2 inches of
water and bring to a boil. Drop the sweet potato in and steam for 7 minutes
or until tender when pierced with a fork. Drain off the liquid and transfer the
steamed sweet potato to a bowl and mash with a fork.
Measure out about 1/2 cup of mashed sweet potato per serving and add it to
a bowl. Add in the eggs and mix well.
Melt coconut oil in a large skillet over medium heat. Once hot, pour pancakes
in the skillet, no more than 1/8-1/4 cup of batter at a time. Cook each side
about 3-5 minutes or until browned.
Divide pancakes onto plates and top with cinnamon and maple syrup. Enjoy!
Nutrition Per Serving (Makes 2 servings): 15g protein, 41g carbs, 16g fat, 4g fiber
Chocolate Protein Pancakes
GET THIS:
2 Bananas
4 Eggs
1/2 cup Protein Powder
1 TB Coconut Oil
DO THIS:
In a large bowl, mash the bananas. Then add in the eggs and protein
powder. Mix well until a batter forms.
Melt coconut oil in a large skillet over medium heat. Once hot, pour pancake
batter into the skillet, about 1/4 cup at a time. Cook each side about 2-3
minutes or until browned.
Divide pancakes onto plates. Enjoy!
Nutrition Per Serving (Makes 2 servings): 33g protein, 29g carbs, 17g fat, 4g fiber
Apple Pie Pancakes
GET THIS:
3 Egg
3/4 cup Unsweetened Almond Milk
3 TB Maple Syrup (divided)
3/4 Lemon (juiced and divided)
1 tsp Vanilla Extract
1/2 cup Coconut Flour
1/2 cup Arrowroot Powder
1 1/2 tsp Baking Powder
1/4 tsp Baking Soda
1/4 tsp Sea Salt
1 TB Extra Virgin Olive Oil
1 TB Coconut Oil
1 Apple (cored and diced)
1/2 tsp Cinnamon
2 TB Almond Flour
DO THIS:
In a large bowl, whisk the eggs, almond milk, 1/3 of the maple syrup, 1/3 of
the lemon juice and vanilla until combined. In a separate bowl, combine the coconut flour and arrowroot flour. Add to the
wet mixture about 1/4 cup at a time, whisking thoroughly. Mix in baking powder, baking soda, and salt.
Grease a large skillet with olive oil and place over medium heat. Once hot, pour pancakes in the skillet, about 3-inches wide.
Once small holes begin to appear in the surface of the pancake, sprinkle a few apple chunks onto it and flip over. Cook each side approximately 3-4 minutes. Repeat until batter is finished.
Heat coconut oil in a small saucepan over medium heat. Add remaining apple chunks, cinnamon, the remaining 2/3 of the lemon juice and the remaining 2/3 of the maple syrup. Stir until combined. Add almond flour and turn down to low-medium heat. Let simmer and stir occasionally for 3 to 5 minutes or until apple chunks are soft.
Top apple pancakes with chunky apple cinnamon sauce and enjoy!
Nutrition Per Serving (Makes 6 servings): 5g protein, 27g carbs, 10g fat, 5g fiber
Brands I LOVE to use:
Bob’s Redmill (GF Flours)
Tone it Up Protein Powder (Plant Based)
WANT MORE RECIPES? WANT TO LEARN MORE ABOUT HOW TO EAT FOR YOUR BODY?
Join the Endless Energy Program Today!
by Carmen Ohling | Feb 24, 2019 | Uncategorized
Healthy Baking is TOUGH! Try this Healthy and Yummy Brownie Recipe!! (GF, DF)
Today I saw a delicious recipe posted on Facebook by one of my friends. She told us all that she was going to try the recipe and let us know what she thought! It was suppose to be a delicious, healthy chocolate cake….
In her words, “Oh my goodness..it is horrible..gummy tasting..in the trash it goes!”
Here’s the deal with baking healthy- it’s hard! So once you find those go-to recipes you love, cherish them and make them again and again.
Here is my Healthy Avocado Brownie Recipe to add to your “Must Make” recipes!!
GET THIS:
1 Avocado (medium, ripe= 1 cup mashed)
2 Eggs
1/2 tsp Vanilla Extract
1/2 cup Coconut Sugar
3 TB Ghee (or coconut oil)
1/2 cup Almond Flour
1/2 cup Cacao Powder (or cocoa powder)
1 tsp Baking Soda
1/2 tsp Sea Salt
1/3 cup Organic Dark Chocolate Chips
DO THIS:
Preheat the oven to 350ºF (177ºC). Add the avocado, eggs, vanilla, coconut
sugar and ghee to a food processor or blender and mix well until combined.
Add the almond flour, cacao powder, baking soda and sea salt. Process
again until combined. Stir in the chocolate chips, reserving some to place on
top.
Line a pan with parchment paper and pour brownie batter in. Smooth the top
down and sprinkle the remaining chocolate chips on top. Bake for 18 to 20
minutes.
Remove from the oven and let cool before slicing. Cut into 12 equal brownies.
Enjoy!
Nutrition per brownie:
3g protein, 14g carbs, 13g fat, 3g fiber
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Eat Real Food.
Be Healthy.
Feel Amazing.
by Carmen Ohling | Feb 23, 2019 | Uncategorized
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Consider the idea that we could make a huge shift in the world… ⠀
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All by starting with loving ourselves. ⠀
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💜 How would you feel?⠀
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