by Carmen Ohling | Oct 30, 2018 | Clean Eating, Recipes
Chocolate Frosted Pumpkin Bars
(Gluten Free, Dairy Free, Soy Free, Paleo)
Bars:
1 cup almond OR cashew butter
1 1/2 cups canned pumpkin
1/4 cup pure maple syrup
1 egg, beaten (sub flax egg for vegan option)
1 tsp. vanilla extract
1 tsp. baking soda
1/2 tsp. cinnamon
Frosting:
1 cup dairy free or stevia sweetened chocolate chips
1/4 cup cashew milk (or almond)
1/4 cup coconut oil
1 tsp. vanilla extract
dash sea salt
- Preheat oven to 350 degrees.
- Combine all ingredients in a bowl until mixture is smooth.
- Spread batter into 9×9 square pan sprayed with cooking spray.
- Bake for 30 minutes, or until done.
- In a pot on the stove, stirring melt the frosting ingredients.
- Place into a bowl in the fridge for 30 minutes.
- Remove bars from the oven and let cool, then spread frosting on top. I recommend using about 1/3 of the frosting and saving the rest in the fridge for up to 1 week.
- Slice into 9-12 pieces.
- Enjoy!
Check out the video here:
Chocolate Frosted Pumpkin Bars
Happy Halloween!!!
by Carmen Ohling | Oct 6, 2018 | Clean Eating, Eat., Recipes
Love matcha, ya me too… What I don’t love is all the sugar that traditional coffee shops put in their matcha! So today I am sharing with you an easy way to enjoy matcha, plus it has almost 20 grams of protein in each smoothie. This could be a great way to start your day, to drink after a workout, or simply a healthy treat at the end of your day.
Enjoy!
Eat Real Food. Be Healthy. Feel Amazing.
Looking for more healthy recipes? Check out my blog!
by Carmen Ohling | Nov 3, 2016 | Clean Eating, Recipes
This week’s protein powder treat recipe is fudge!!! This only take a few ingredients and a couple of minutes to make. You can even store this in the freezer for up to 2 months!! Stop by Daily Energy in Albany, OR if you’re out and about on Thursday, 11/3/2016 to try a sample of this fudge….
Note: This fudge was made with PEScience Chocolate Cupcake Protein Powder. You can buy it at Daily Energy on Ferry St in Downtown Albany (if you live near me locally) or online at pescience.com or bodybuilding.com.
COCOA-PUMPKIN PROTEIN FUDGE
4 scoops WHEY/CASEIN BLEND PROTEIN POWDER, (PESCIENCE CHOCOLATE CUPCAKE)
1/2 cup PUMPKIN PUREE
2 Tbsp COCONUT OIL, MELTED
1 Tbsp UNSWEETENED COCOA POWDER (OR CACAO POWDER)
4 Tbsp COCONUT FLOUR
WATER, IF NEEDED FOR CONSISTENCY
1. MELT COCONUT OIL IN A BOWL. ADD REMAINING INGREDIENTS AND MIX REALLY WELL- MASHING IT DOWN AND MIXING IT OVER AND OVER UNTIL IT REACHES A SMOOTH, THICK CONSISTENCY.
2. PRESS INTO AN 8X8 BAKING DISH LINED WITH PARCHMENT PAPER. FREEZE FOR 2 HOURS. REMOVE FROM FREEZER AND ALLOW TO SIT FOR 10 MINUTES, THEN CUT INTO 12 EQUAL SQUARES. STORE IN THE FRIDGE OR FREEZER.
Macros per square:9 grams protein, 3 grams carbs, 2.5 grams fat (75 calories)
by Carmen Ohling | Oct 25, 2016 | Clean Eating, Tips for Success
The ONE Ingredient that is Ruining Your Health!!
We all know that we should choose whole, unprocessed foods in our diet daily in order to improve our health. But every now and then, you need to pick up some packaged foods. How the heck do you know what to pick? Here is the ONE thing you need to know to improve your health….
READ THE NUTRITION LABEL INGREDIENTS AND AVOID SUGAR!!!
74% of packaged foods sold in your local store have added sugar. Added sugar is not only in cookies and candy, but in many savory and “natural” foods, like: bread, pasta sauce, oatmeal, tortillas, and salsa- just about anything you can think of! The American Heart Association (AHA) recommends the following intakes daily, or less: 38g (9tsp) for men, 25g (6tsp) for women and 12g (3 tsp) for children. An average American consumes over 66 lbs of added sugar per year.
LET’S LOOK AT A FEW PRODUCT EXAMPLES:
Pepsi (12oz) has 41g of sugar:
https://www.pepsicobeveragefacts.com/Home/product?formula=35005*26*01-01&form=RTD&size=12
Raisin Bran (1 cup) 19g of sugar:
https://www.kelloggs.com/en_US/products/kellogg-s-raisin-bran-crunch-cereal-product.html#nutrition-modal
Heinz Ketchup (2 TB) 4g of sugar:
https://www.heinzketchup.com/Products/Heinz%20Ketchup%2038oz
Quaker Banana Nut Oatmeal (1 packet) 12g of sugar:
https://www.quakeroats.com/products/hot-cereals/protein/banana-nut.aspx
So now you know- avoid sugar! But wait, there’s a little more to it. This is where it gets tricky- added sugar is not just listed in the ingredients list as “sugar.” It has 61 different names- WTF… 61! Yes, that’s right. Check out the full list below, educate yourself and read your labels!!!
Please share this post with someone that you think could benefit from it. Together, we can help to improve our health, the health of those that we love and the health of our communities!!!
Eat Real Food. Be Healthy. Feel Amazing!!!
| 61 Names for Sugar |
| Agave nectar |
Demerara sugar |
Maltol |
| Barbados sugar |
Dextrin |
Maltose |
| Barley malt |
Dextrose |
Mannose |
| Barley malt syrup |
Evaporated cane juice |
Muscovado |
| Beet sugar |
Free-flowing brown sugars |
Palm sugar |
| Brown sugar |
Fructose |
Panocha |
| Buttered syrup |
Fruit juice |
Powdered sugar |
| Cane juice |
Fruit juice concentrate |
Raw sugar |
| Cane juice crystals |
Glucose |
Refiner’s syrup |
| Cane sugar |
Glucose solids |
Rice syrup |
| Caramel |
Golden sugar |
Saccharose |
| Carob syrup |
Golden syrup |
Sorghum Syrup |
| Castor sugar |
Grape sugar |
Sucrose |
| Coconut palm sugar |
HFCS (High-Fructose Corn Syrup) |
Sugar (granulated) |
| Coconut sugar |
Honey |
Sweet Sorghum |
| Confectioner’s sugar |
Icing sugar |
Syrup |
| Corn sweetener |
Invert sugar |
Treacle |
| Corn syrup |
Malt syrup |
Turbinado sugar |
| Corn syrup solids |
Maltodextrin |
Yellow sugar |
| Date sugar |
|
|
| Dehydrated cane juice |
|
|
