5 Simple, Healthy Recipes to Make at Home!

5 Simple, Healthy Recipes to Make at Home!

Five Simple Healthy Recipes You Can Make At Home!

Here’s the thing, so many of you think that eating healthy is expensive- and I agree, it can be if you are relying solely on the store to do all of the work!  This week I am bringing you 5 recipes (including how-to videos) for simple and healthy recipes that you can make at home to save a ton of money.  Also, by making these recipes at home for items you’d normally buy at the store, you control the ingredients.  When you control the ingredients of your food, it makes it so much easier to be healthy, lose weight and actually enjoy the food you’re eating.  Each of these recipes are gluten free, dairy free, soy free and refined sugar free.  But hey, you’d never know because they are so delicious!!

 Product recommendations:

Protein Powder: Tone it Up (Plant Based Protein)

Chia Seeds: Bob’s Redmill

Cacao Chips: Pascha Chocolate Chips

 Below are the recipes and be sure to check out the videos too for my tips!!

Day #1: Pickled Red Onions

12 Servings, 2TB

GET THIS:

·        2 Medium Red Onion (medium-large, thinly sliced or spiralized)

·        3/4 cup Apple Cider Vinegar

·        1 tsp Chili Powder (optional, sub garlic powder)

·        1/4 cup Water

·        1 tsp Stevia Powder

·        1 tsp Sea Salt

DO THIS:

  1. Thinly slice the onions, leaving them in rings. Carefully place the rings into a pint size mason jar and sprinkle with the salt and other seasonings.
  2. Pour the vinegar and water over the rings to fill the jar and put the lid on. Leave at room temperature for two hours so flavors can meld.
  3. Transfer to the refrigerator for up to two weeks (though ours are usually gone in a couple of days!).

Day #2: Cashew Milk

4 Servings, 1 Cup

2g protein, 3g carbs, 4g fat

GET THIS:

  • 1 cup Cashews (soaked, drained and rinsed)
  • 4 cups Water
  • 2 TB Pitted Dates
  • 1/8 tsp Sea Salt (optional)

DO THIS:

  1. Soak cashews overnight, or for 12 hours, in water with 1/2 tsp sea salt.
  2. Drain the soaking water and rinse the cashews well. Do not keep this water to re-use as it contains phytic acid and is best to discard it.
  3. In high-speed blender combine cashews and pure water along with vanilla, sweeteners, or any other optional ingredients. See the notes for some flavor suggestions.
  4. Blend 2-3 minutes until smooth and creamy. Mixture will expand some, so make sure your blender is not full before starting it.
  5. Strain mixture into a large bowl through a sprout bag, cheesecloth, or thin kitchen towel.
  6. Pour into glass jar or pitcher and store in refrigerator for up to four days.

Day #3: Cashew Butter

16 Servings, 2 TB Each

5g protein, 11g carbs, 16g fat

GET THIS:

  • 4 cups Cashews (raw)
  • 1/2 tsp Sea Salt
  • 2 tsp Vanilla Extract (optional)

DO THIS:

  1. Preheat oven to 325F and place raw cashews on a medium-sized baking sheet. Spread evenly in one layer and toast for 10-15 minutes, or until lightly golden. Let cashews cool on pan for 10 minutes. Place slightly cooled cashews in bowl of food processor and cover with lid. Then, grind your cashews in a blender then transfer to food processor. This is not necessary, but I find that the cashew blend better that way.
  2. Add the remaining ingredients, then blend in food processor. After blending for 5 minutes, scrape the sides of the processor and mix, let the processor cool then begin blending again for another 5 minutes. It usually takes about 15-20 minutes unless you have a high powered food processor.
  3. Transfer cashew butter into jar with lid and store in fridge.

Day #4: Chocolate Protein Bars

5 Servings, 1 bar

15g protein, 33g carbs, 16g fat

GET THIS:

  • 1 cup Pitted Dates
  • 1/2 cup All-Natural Peanut Butter (sub cashew or almond butter)
  • 2 TB Unsweetened Cacao Powder
  • 1/4 tsp Sea Salt (if peanut butter is salted, leave this out)
  • 1 TB Of Water (if needed)
  • 2 TB Organic Dark Chocolate Chips
  • 1/2 cup Chocolate Protein Powder (sub collagen powder)

DO THIS:

  1. Line a loaf pan with parchment paper. Add dates, nut butter, protein powder, cocoa powder and sea salt into the base of your food processor. Process until everything is combined and peanuts are broken down into tiny bits.
  2. At this point the mixture might be sticking together well and forming a ball of dough. If so, great! If not, it may be dry and not really sticking together (it will depend on how moist your dates were). If this is the case you’ll want to add a little water. Add 1 Tablespoon, run the food processor and see if the mixture starts holding together. If not, add another tablespoon and blend again. You’ll likely only need to add 1-3 Tablespoons of water.
  3. Once the mixture is holding together, transfer into the loaf pan lined with parchment. Fold the parchment over top and press the mixture evenly into the pan. Once even, add chocolate chunks and press those into the top of the mixture as well.
  4. Place the mixture in the freezer for 1 hour to harder up before removing from pan and cutting into 5 bars or 15 squares. A serving would be one bar or 3 squares.
  5. Store bars in fridge for up to 1 week or wrapped up in the freezer for 2 months. Enjoy cold or at room temperature.

Day #5: BBQ Sauce

16 Servings, ¼ cup

1g protein, 9g carbs, 0g fat

GET THIS:

·        3 cups Water

·        3/4 cup Tomato Paste

·        2 TB Stevia Powder (sub monkfruit)

·        1/4 cup Honey

·        1/4 cup Coconut Aminos

·        1 tbsp Liquid Smoke

·        2 tsp Dijon Mustard

·        2 tspSea Salt

·        2 tsp Smoked Paprika

·        1/2 tsp Garlic Powder

·        1 tsp Black Pepper

·        1 tsp Onion Powder

·        1 tsp Cayenne Pepper

DO THIS:

  1. Dump all ingredients into a sauce pan, bring to a boil and reduce to simmer for 20 minutes, stirring occasionally.
  2. Remove from heat and cool. Store in the fridge for up to 2 weeks in a tightly-sealed container.

Enjoy making these delicious recipes at home and be sure to check back often to my blog for more!

Eat Real Food.  Be Healthy.  Feel Amazing!

MAKE AHEAD HEALTHY SNACK BAR RECIPE

MAKE AHEAD HEALTHY SNACK BAR RECIPE

MAKE AHEAD HEALTHY SNACK BAR RECIPE
Tired of relying on snack bars full of crappy ingredients, sugar and artificial shit that you can’t even pronounce?  I’ve got your back!  Try out this blender bar recipe this week!  These bars are super quick to make and you can store them in the freezer for when that sweet tooth hits.  All you have to do is pop everything into the blender, form in the pan, bake for 20 minutes, cool & cut, then store in the freezer.  This recipe is also gluten, dairy and soy free but packed with flavor and nutrition!!  Grab the recipe by clicking below.
Want more recipes like this each week?  Stay tuned because I am working on something special for you to be released at the end of July!!
Nutrition Per Bar

Calories: 97
Fat: 2g
Carbs: 18g
Fiber 3g
Protein: 3g

Eat Real Food.  Be Healthy.  Have Endless Energy!

MAKE AHEAD LOW CARB TACO BREAKFAST BOWL

MAKE AHEAD LOW CARB TACO BREAKFAST BOWL

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:

  1. 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.
  2. 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.
  3. When ready to eat, cook up your egg and slice your avocado. (Keep the pit in the avocado to reduce browning.)
  4. 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!

Make Ahead Thanksgiving Day Breakfast Recipe

Make Ahead Thanksgiving Day Breakfast Recipe

Happy Thanksgiving Eve! 

Why not start the day off tomorrow with a healthy breakfast that’s ready to go when you wake up?  This is a quick make-ahead breakfast for tomorrow’s holiday or any day that you don’t have much time in the morning!

Recipe:

1 cup unsweetened almond milk (or milk of your choice)

1 cup pumpkin puree (fresh or canned- not pie filling!)

2 medjool dates (soaked for a few hours if dry)

1 tsp vanilla extract

1 tsp cinnamon

1 tsp pumpkin pie spice

dash sea salt

2 TB chia seeds

Blend until well combined, adding chia seeds last.  Pour into a container with a tight fitting lid (like a mason jar) and store in the fridge overnight or a minimum of 4 hours.  The recipe makes 2 servings, so double or triple it if you need servings.  I love to top mine with a  ½ cup Greek yogurt  to add a little protein.

Enjoy!!

Macros:  5g protein, 20g carbs, 8g fat (172 calories)

Macros (with ½ cup yogurt):  16g protein, 25g carbs, 8g fat (236 calories)

Eat Real Food.  Be Healthy.  Feel Amazing! 

Protein Ice Cream for the WIN!!

Protein Ice Cream for the WIN!!

When it’s hot and I want something sweet, this is pretty much my go-to recipe.  You can mix up the protein powder flavor, change it up by removing the ice and adding frozen fruit, or remove the cocoa powder if you’re not much into chocolate.

Here’s the base recipe:

😋😋Protein Ice Cream 😋😋

Get this➡️➡️➡️
1 Scoop @pescience Snickerdoodle Whey (or the protein powder of your choice*)
1/2 cup Cashew Milk (or the milk of your choice or even water- but make it cold!)
1 TB Unsweetened Cocoa Powder (optional)
1 TB Stevia (optional)
1/2 Tsp Xanthum Gum (NOT OPTIONAL – this makes it thick!)
1-2 Cup Ice

Do this➡️➡️➡️ Blend for 2-3 minutes (yes, that long!) in a high speed blender (yes, you need this too!)…ENJOY!

Let me know what you think and I’d love to hear about new flavor combinations that are BOMB!!  I love PESceince protein because it does not give me that bloated feeling and tastes amazing!! (https://pescience.com/)  I also ALWAYS use dark chocolate unsweetened cocoa powder- try it and you will never go back to regular!!

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Eat Real Food.  Be Healthy. Feel Amazing!!

Recipe Challenge: Make it Fit My Macros!!

Recipe Challenge: Make it Fit My Macros!!

You know all those amazing recipe videos on social media?  Don’t you just wish they were a little healthier because they all look so yummy!!!  My friend (and amazing nail tech Roxie Howell- check her out @ River’s Edge Day Spa- FB link below) posted one of those videos the other day.  I took this as a personal challenge to “clean it up” (even though it really wasn’t a challenge- lol!)

Well, here is it:

CREAMY FAJITA PASTA

1 1/4 lb BONELESS AND SKINLESS CHICKEN BREASTS

1 RED BELL PEPPER, SLICED

1 YELLOW BELL PEPPER, SLICED

1 ORANGE BELL PEPPER, SLICED

1 ONION, SLICED

1 TACO SEASONING PACKET (NO SUGAR ADDED)

1 8-oz QUINOA PASTA (OR 100% WHOLE WHEAT)

1 cup CHICKEN STOCK, LOW SODIUM

6 oz FAT FREE CREAM CHEESE

1 cup FAT FREE CHEDDAR CHEESE

SEA SALT AND BLACK PEPPER TO TASTE

  1. BOIL WATER FOR THE PASTA.
  2. HEAT A LARGE SKILLET/PAN TO MEDIUM AND SPRAY WITH COOKING SPRAY.
  3. SLICE UP YOUR VEGGIES AND CHICKEN INTO STRIPS.
  4. COOK CHICKEN, SEASON WITH SEA SALT AND BLACK PEPPER AND ONCE ALMOST ALL THE WAY COOKED ADD 1/2 THE TACO SEASONING PACKET.
  5. COOK PASTA IN BOILING WATER, DRAIN AND SET ASIDE.
  6. REMOVE CHICKEN FROM PAN ONCE COOKED AND SET ASIDE. IN THE SAME PAN COOK THE VEGGIES. SEASON WITH THE OTHER 1/2 OF THE TACO SEASONING.
  7. ONCE PASTA, CHICKEN AND VEGGIES ARE ALL COOKED PUT INTO THE LARGE SKILLET- NO NEED TO WASH IT.
  8. ADD CHICKEN STOCK, THE CREAM CHEESE IN CHUNKS, AND CHEDDAR CHEESE AND STIR UNTIL COMBINED, GETTING ALL THE BITS FROM THE BOTTOM OF THE PAN.
  9. COOK FOR A FEW MORE MINUTES AND ENSURE ALL CHEESE IS MELTED AND COMBINED.

Servings: 7

macros for creamy fajita pasta

 

Check out Roxie & River’s Edge: https://www.facebook.com/riversedgespa/?pnref=lhc

Want more like this?  Check out www.carmenohling.com for tips, recipes, meal plans and more!!

 

Adapted from: TASTY @ buzzfeed.com

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