by Carmen Ohling | Mar 17, 2017 | Uncategorized
Happy St. Patrick’s Day!
Today, I am sharing with you some “green” breakfast recipes. An easy way to increase the nutritional value of your daily diet and improve your health is to add vegetables, specifically green vegetables, to each meal. Vegetables are full of vitamins, minerals, phytonutrients and fiber. Unless you’re having eggs in the morning, breakfast can be the most challenging to get in your veggies. Here are a few breakfast ideas to get you going!!
ZUCCHINI OATMEAL (Servings: 1)
1/3 cup OATMEAL
1 cup ZUCCHINI, SHREDDED
1 cup UNSWEETENED ALMOND MILK
1 tsp CINNAMON
1 Tbsp STEVIA
1/4 tsp NUTMEG
dash SEA SALT
1 tsp VANILLA EXTRACT
1 Tbsp RAISINS
1 Tbsp PECANS, CHOPPED
1. IN A POT ON THE STOVE, BOIL THE MILK THEN ADD THE ALL OF THE INGREDIENTS EXCEPT FOR THE RAISINS AND PECANS.
2. REDUCE TO A SIMMER AND COOK UNTIL MOST OF THE LIQUID HAS ABSORBED.
3. WHEN DONE, POUR INTO A BOWL AND TOP WITH RAISINS AND PECANS.
4. NOTE: YOU CAN MAKE THIS UP TO 4 DAYS IN ADVANCE AND STORE IN THE FRIDGE, THEN HEAT UP WHEN READY TO EAT AND ADD TOPPINGS.
Nutrition: 7g protein, 34g carbs, 9g fat, 7g fiber
LEAN GREEN SHAKE (Servings: 1)
1 KIWI FRUIT, PEELED
1/2 BANANA , FROZEN
1 oz AVOCADO
1 cup KALE
1 scoop PROTEIN POWDER, VANILLA
1 cup UNSWEETENED ALMOND OR CASHEW MILK MILK
1 Tbsp STEVIA (OPTIONAL)
dash CINNAMON (OPTIONAL)
1. DUMP EVERYTHING INTO THE BLENDER AND BLEND WELL. ADD ICE IF NEEDED FOR DESIRED CONSISTENCY.
Nutrition: 30g, 38g carbs, 8g fat, 9g fiber
SPINACH-SWEET POTATO PROTEIN PANCAKES (Servings: 1)
4 oz SWEET POTATO, COOKED
1 cup SPINACH
2 EGG WHITES
1 scoop PROTEIN POWDER
1/2 tsp CINNAMON
1/2 tsp PUMPKIN PIE SPICE
1 tsp BAKING SODA
dash SEA SALT
1. PUT ALL INGREDIENTS INTO A BLENDER OR FOOD PROCESSOR AND BLEND INTO MIX WELL.
2. HEAT A PAN/GRIDDLE ON MED-LOW AND SPRAY WITH COOKING SPRAY.
3. POUR BATTER ON GRIDDLE AND COOK SLOWLY FOR ABOUT 4 MINUTES, THEN FLIP.
4. COOK FOR ABOUT 3 MINUTES ON THE SECOND SIDE. COOK SLOWLY ON EACH SIDE.
5. ENJOY!
Nutrition: 35g protein, 27g carbs, 0.5g fat, 5g fiber
Want more recipe ideas like this? Join my 28-Clean Eating Program!
https://carmenohling.com/product/28-day-clean-eating-program-for-women-april-2017
Eat Real Food. Be Healthy. Feel Amazing!
by Carmen Ohling | Mar 11, 2017 | Uncategorized
IT’S BACK!!!!
Are you in love with McDonald’s Shamrock Shake* and its green-minty goodness? You gotta try my Shamrock Shake instead. Save 467 calories and gain a little extra protein….Let me know what you think!
Here’s what you need:
12oz unsweetened vanilla almond or cashew milk
¼ cup low-fat cottage cheese
¾ cup fresh spinach leaves
4 fresh mint leaves, torn
1 tsp Jell-O sugar-free fat-free pistachio pudding mix, dry
1/8 tsp mint extract (not peppermint)
1 scoop vanilla protein powder
Here’s what you do:
- Dump all of the ingredients into the blender.
- Blend, scrape down the sides of the blender and blend again. (Blend until spinach is incorporated well.)
- Pour into a glass, drink and enjoy! (If you’re feeling crazy, top it with 2TB of fat free whipped cream!)
Here are the macros**:
Protein: 32 grams
Carbs: 10 grams
Fat: 5 grams
*McDonalds Shamrock Shake Nutrition: https://www.mcdonalds.com/us/en/meal_builder_us.html
**Macros are approximate- depends on protein powder used.
by Carmen Ohling | Feb 14, 2017 | Uncategorized
Short on time? Here is a 5 Minute Valentines Day Treat! (And, it’s pretty healthy too!)
Chocolate covered strawberries have just the right amount of sweetness and can help get anyone in a loving mood. Try out this easy recipe today for your loved one; you won’t be disappointed.
CHOCOLATE COVERED STRAWBERRIES
3 oz STEVIA SWEETENED CHOCOLATE (I used Lily’s Dark Chocolate Bar- see pic below)
16 STRAWBERRIES
1. WASH AND DRY THE STRAWBERRIES, THEN LINE A PAN WITH PARCHMENT PAPER OR WAXED PAPER.
2. IN A SMALL BOWL, MICROWAVE THE CHOCOLATE FOR 1 MINUTE, STIR THEN MICROWAVE FOR 15 SECONDS, STIR AND REPEAT UNTIL THE CHOCOLATE IS MELTED.
3. DIP THE TIPS OF THE STRAWBERRIES INTO THE CHOCOLATE AND PLACE ONTO THE PARCHMENT PAPER.
4. PUT IN THE FRIDGE TO HARDEN. SHARE, AND ENJOY WITH A LOVED ONE!
Servings: 4 (1 serving is 4 strawberries)
Macros: 7g fat, 12g carbs, 1.5g protein 1.5g sugar
Here is the chocolate I used:
Click here to check it out online!
Happy Valentines Day.
by Carmen Ohling | Feb 7, 2017 | Uncategorized
Have you fallen off track with your New Year’s Resolutions?
If so, believe me, you’re not alone- I’ve been there and so will about 80 of people by mid-February. That does not mean that you can’t reach your goals, you can start again. Each day brings the possibility to start over!
Here are some tips:
- Look at your goals.
- Did you want to really make this change?
- Was your goal specific or vague?
- Write specific, short term goals instead of one HUGE goal (try 90 day goals instead.)
- Use this experience as a learning lesson.
- This is not a failure, but an opportunity to review and change.
- Negative thoughts bring more of the same- get back into the positive.
- Now that it’s not about being perfect, but getting a little better each day.
- Keep it simple.
- Did you try to change multiple things at one time?
- Are you goals too complex and difficult to follow?
- If you’re eliminating something, add something positive in its place.
- Write it down!
- Written goals are over 50% more likely to be achieved.
- Post it where you can see it.
- Share it with others to build your support system (and inspire others!)
Get your FREE Goal Setting Guide and get back on track today!!
by Carmen Ohling | Feb 5, 2017 | Uncategorized
Easy, Quick, Shareable Super Bowl Recipes
Raw, Vegan, Double Chocolate Bites (Servings: 16)
190g pecans
400g dates
¼ cup cacao powder
¼ cup unsweetened dark chocolate powder
2 TB coconut nectar
1 tsp sea salt
1 tsp vanilla extract
½ cup stevia sweetened chocolate chips (I use Libby’s Brand)
- Put the pecans into the food processor or high speed blender and blend .
- Add the remaining ingredients except for the chocolate chips and blend.
- Line a loaf pan with parchment paper and press the dough into the pan evenly.
- Pop into the freezer for 1 hour and cut into 16 equal-sized bites.
- Store in the freezer for up to 3 months.
Macros: 2.5g protein, 26g carbs, 9g fat
Nitrate-free bacon Wrapped Jalapenos (Servings: 8)
8 jalapenos
8 TB fat free cream cheese
8 slices nitrate-free bacon (I recommend Applegate Turkey Bacon or alfresco Chicken Bacon)
- Preheat oven to 400 degrees and line a baking sheet with foil.
- Cut the jalapenos in half and scrap out the seeds and membranes.
- Fill ½ the jalapeno with 1 TB fat free cream cheese, the top with the other half.
- Wrap in 1 slice of bacon and secure with a toothpick. Place on baking sheet.
- Bake for 25 mins, then broil on high for 2-5 minutes until crispy.
Macros: 9g protein, 5g carbs, 1g fat
Enjoy the game and each other!!!
