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 | Feb 8, 2019 | Clean Eating, Food Prep, Recipes
THE KEY TO FEELING FULL AND SATISFIED AFTER BREAKFAST…
Do you find that when you have a fruit smoothie or a simple bowl of oats in the morning you’re hungry just an hour or two later? YES? Most of us do- this is because you’re eating mainly carbohydrates. Carbohydrate rich meals spike your blood sugar and then you crash down, causing you to crave more of the same. Try switching up your first meal of the day to focus on quality protein, veggies, fiber and healthy fats. This will ensure that you are satisfied and stay full longer!
MAKE AHEAD LOW CARB TACO BREAKFAST BOWL
32g protein, 12g carbs, 21g fat, 7g fiber
5 Servings
Get this:
1 1/4 lbs Extra Lean Ground Beef (Grass fed beef or pasture raised turkey)
2 1/2 Tbsps Chili Powder
1 1/4 tsps Oregano
1 1/4 tsps Cumin
1 1/4 tsps Black Pepper
1 1/4 tsps Sea Salt
2/3 cup Water
5 Egg (Cooked to your preference)
5 cups Baby Spinach (chopped)
2 Red Bell Pepper (diced)
2 Tomato (Romas, diced)
1 Avocado (sliced or mashed (1.5 oz per serving)
Do this:
- Heat a skillet over medium heat and spray with cooking spray. Add the ground beef (or turkey) and sauté to cook through. Break up the meat as it is cooking. Once it is cooked through add the chili powder, oregano, cumin, black pepper and sea salt. Add the water and sauté for another minute as you mix well. Reduce heat to the lowest setting and let simmer while you prepare the rest or until all water has been absorbed.
- Divide the meat into 5 servings and store in the fridge for the week. Chop the bell pepper and tomato and place in a container in the fridge.
- When ready to eat, cook up your egg and slice your avocado. (Keep the pit in the avocado to reduce browning.)
- Place 1 cup of spinach in a bowl. Top with diced green pepper, tomato, mashed avocado, taco meat and fried egg. Enjoy!
I am such a food nerd, so I’d love to see your food pics, so be sure to tag me (@carmenohling) on your stories or posts if you make this delicious breakfast bowl!
Eat Real Food. Be Healthy. Feel Amazing!
by Carmen Ohling | Feb 6, 2019 | Clean Eating, Recipes
Healthy Banana-Cacao-PB Muffins
These little pieces of dark chocolate heaven are moist and delicious! You would never guess that they’re dairy free, gluten free, oil free and refined sugar free! In addition, all you need is a blender or food processor and a few ingredients and you’re on your way….
Click Here for the Recipe.
My favorite ingredients to use:
Bob’s Redmill Gluten Free Oats
Lily’s Stevia Sweetened Dark Chocolate Chips
Want more recipes like this? Subscribe to my blog and I will send you my favorite quick and easy lunch recipes today!
Eat Real Food. Be Healthy. Feel Amazing!
by Carmen Ohling | Jan 31, 2019 | Clean Eating, Eat., Recipes
Are you ready for Superbowl Sunday?
If you’re like me, you’ll be enjoying the game with friends and family but you don’t want to add to your waistline!
Don’t worry, I’ve got you covered with Healthy Superbowl Snacks that are not only nutritious but they are delicious too- know one will even know they are healthy!
Here’s what’s on the Superbowl Party Food Menu:
Jalapeno Poppers
Honey Chili Meatballs
Sweet Potato Chili Bowls
Slow Cooker Energy Bars
Apple Dippers
Grab the full menu here: Superbowl Waist-Saving Menu
Interested in more delicious and nutritious recipes? Subscribe to my blog and I’ll email you over my favorite simple lunch recipes! Click here to grab those recipes.
Enjoy the Big Game!!!
by Carmen Ohling | Dec 8, 2018 | Clean Eating, Eat., Recipes
When it comes to the holidays sugary foods are all around! Why not make a healthier version of one of your favorites- FUDGE! I am excited for you to try this 3 Ingredients “Healthier” Holiday Dessert Recipe!
This recipe is “Dad” approved and only requires 3 ingredients and minimal time. So what have you got to lose? Make it in advance and store it in the freezer until your ready to share it’s deliciousness!
GET THIS:
1/2 cup Cashew Butter (Almond Butter work too)
1 1/2 tsp Peppermint Extract
dash Sea Salt (if your cashew butter is not salted)
DO THIS:
1. Line a loaf pan with parchment paper.
2. In cycles in the microwave (stir between) melt the cashew butter and chocolate.
3. Remove from microwave when creamy and combine, then add the peppermint.
4. Pour into the loaf pan and smooth out evenly.
5. Pop into the freezer for 1 hour.
6. Slice into 16 equally sized squares.
Would you like more recipes like this? Check out my
blog!
