by Carmen Ohling | Sep 25, 2017 | Uncategorized
Meal Prep Monday
Thank you for joining me for Monday’s Meal Prep on Facebook and IG!
Below are the recipes that I used this week for our meal prep. Be sure to check out the nutritional information for each recipe and adjust accordingly. Some of the recipes I make for myself and others for my hubby- he eats differently than I do most of the time. Please reach out to me if you have any questions and I can’t wait to see you in a few weeks for the next Monday’s Meal Prep!
Here is the link to the video for this Monday: https://www.facebook.com/pg/CarmenOhlingEatMoveLive/videos/?ref=page_internal
Are you stressed by thinking about what to make or confused on what to make each week?
Join the 28-Day Clean Eating Program (and our healthy tribe of amazing peeps) If you want an amazing menu, shopping list and nutritional information to follow each week- It’s only $38 for the entire month!
ALMOND FLOUR BANANA PANCAKES (Servings: 4)
1 1/2 cup ALMOND FLOUR (Make your own or I recommend Bob’s Redmill brand)
1 BANANA
1/4 tsp SEA SALT
1 tsp BAKING POWDER
3 EGGS
- MIX THE BANANA AND EGGS IN A BLENDER OR FOOD PROCESSOR. POUR INTO A BOWL AND ADD THE ALMOND FLOUR, BAKING POWDER AND SALT. MIX WELL
- PREHEAT A SKILLET OR GRIDDLE AND SPRAY WITH COOKING SPRAY.
- POUR INTO PANCAKES ONTO THE GRIDDLE, (SHOULD MAKE 8)- I USE A 1/4 CUP MEASURING SCOOP.
- COOK FOR 2-3 MINUTES PER SIDE. STORE REMAINING PANCAKES IN THE FRIDGE OR FREEZER (IN BAGGIES BY PORTION SIZE) UNTIL READY TO EAT. TO REHEAT AFROM FREEZER, USE THE TOASTER!
- A SERVING IS 2 PANCAKES.
Nutrition per serving: 7g Protein, 10g Carbs, 9g Fat, 2g Fiber
CREAMY SW CROCKPOT CHICKEN (Servings: 7)
3 lbs CHICKEN BREASTS
2 cup BLACK BEANS (I left this out today, but feel free to add!)
2 cup CORN (I left this out today, but feel free to add!)
2 4-oz DICED GREEN CHILIES
2 12-oz SALSA
2 8-oz LOW FAT CREAM CHEESE
SEA SALT AND BLACK PEPPER
- SEASON CHICKEN BREASTS WITH SEA SALT AND BLACK PEPPER. PLACE CHICKEN IN CROCKPOT.
- DUMP IN THE REMAINING INGREDIENTS, THEN COVER AND COOK FOR 4 HOURS ON HIGH OR 6-8 HOURS ON LOW. AFTER ABOUT A HOUR, GIVE EVERYTHING A GOOD STIR.
- REMOVE CHICKEN AND SHRED, THEN PLACE BACK IN CROCKPOT AND STIR. ALLOW TO COOL AND DIVDE INTO 7 EQUAL SERVINGS.
Nutrition per serving: 60g Protein, 34g Carbs, 13g Fat, 6g Fiber*
*Note: This is a HUGE serving, adjust as needed!
CROCKPOT CILANTRO LIME CHICKEN (or grilled chicken, like I did today!)
3 lbs CHICKEN BREASTS
3 LIMES, JUICED
1 JALAPENO, MINCED
2 tsp GARLIC POWDER
1 tsp SEA SALT
1 tsp BLACK PEPPER
1 cup CILANTRO, CHOPPED
- SEASON THE CHICKEN BREASTS WITH THE GARLIC POWDER, SEA SALT, AND BLACK PEPPER.
- ADD TO A LARGE FREEZER BAG AND ADD THE REMAINING INGREDIENTS.
- PLACE IN THE FRIDGE FOR 4 HOURS OR OVERNIGHT.
- DUMP INTO THE CROCKPOT AFTER MARINATING AND COOK ON LOW FOR 6-8 HOURS. (OR GRILL 12 MINUTES ON EACH SIDE!)
- ONCE COOKED, SHRED AND DIVIDE INTO 7 EQUAL PORTIONS.
Nutrition per serving: 46g Protein, 3g Carbs, 2g Fat, 1g Fiber
CHOCOLATE PB OVERNIGHT OATS (Servings: 1)
1 cup OATMEAL
1 scoop PROTEIN POWDER, CHOCOLATE (I used Allmax Chocolate Peanut Butter)
1 Tbsp PEANUT BUTTER
1 cup UNSWEETENED ALMOND MILK (OR CASHEW MILK)
- MIX ALL INGREDIENTS IN A MASON JAR OR OTHER CONTAINER WITH A TIGHTFITTING LID.
- PLACE IN FRIDGE OVERNIGHT AND EAT IN THE AM. EAT COLD OR HEAT UP.
Nutrition per serving: 40g Protein, 58g Carbs, 16g Fat, 9g Fiber*
*Note: This is a HUGE serving, adjust as needed!
Eat Real Food. Be Healthy. Feel Amazing!
by Carmen Ohling | Sep 22, 2017 | Uncategorized
Happy first day of fall! Bring on the soup, crockpot recipes and pumpkin. Ok, I can’t lie, I eat these all year long, but hey why not share with you some of my favorite recipes for fall!
Before you say NO to pumpkin, let’s talk about it’s health benefits (as long as you not getting pie filling with a bunch of added sugar)……
Due to the orange color, pumpkins are high in carotene, which once in the body converts to Vitamin A and provides us with so many amazing antioxidant benefits. Pumpkin is also high in Vitamin C, potassium and manganese. Plus, the seeds are high in magnesium, copper, zinc and Omega-3’s.
Now the recipes….
Tag me in your posts if you try these tasty recipes @carmenohlingeatmovelive!
PUMPKIN FREEZER FUDGE
2 cups ALMOND BUTTER
1/2 cup COCONUT NECTAR
3/4 cup PUMPKIN
1/4 cup COCONUT OIL
dash SEA SALT
1 tsp PUMPKIN PIE SPICE
1. ON THE STOVE OR IN THE MICROWAVE OR ON THE STOVE MELT AND MIX ALL INGREDIENTS TOGETHER, STIRRING.
2. LINE AN 8X8 PAN WITH PARCHMENT PAPER. POUR MELTING PUMPKIN MIXTURE INTO THE PAN.
3. POP INTO THE FREEZER FOR 4 HOURS OR UNTIL FIRM. CUT INTO 16 BARS. STORE IN THE FREEZER FOR UP TO 2 MONTHS. DEFROST 5 MINUTES BEFORE SERVING.
Servings: 16
Nutrition per serving: 7g protein, 16g carbs, 18g fat, 3g fiber
PUMPKIN-KALE BLACK RICE
1 cup RICE
2.5 cups WATER
SEA SALT
1 ONION, CHOPPED
2 GARLIC CLOVES, CHOPPED
1/8 tsp NUTMEG
1/2 tsp RED PEPPER
1 can (15 oz) PUMPKIN PUREE
3 cups LOW SODIUM CHICKEN BROTH
1 bunch KALE, CHOPPED & STEMS REMOVED
1 8-oz MUSHROOMS, SLICED
SEA SALT AND BLACK PEPPER TO TASTE
7 Tbsp PARMESAN CHEESE FRESHLY GRATED
1. COOK THE 1 CUP DRY BLACK RICE WITH THE 2 1/2 CUPS WATER AND SEA SALT UNTIL DONE.
2. IN A LARGE PAN ON THE STOVE, SPRAY IT WITH COOKING SPRAY AND ADD THE ONION AND GARLIC. STIR OCCASIONALLY, SO IT DOES NOT BURN. ABOUT 2-3 MINUTES. ADD THE RED PEPPER AND NUTMEG. STIR.
3. ADD THE CHICKEN STOCK AND PUMPKIN, PLUS SEA SALT AND BLACK PEPPER TO TASTE. STIR, SO THE ONIONS DON’T STICK TO THE BOTTOM AND BRING TO A BOIL. REDUCE HEAT, STIRRING OCCASIONALLY AND ALLOW TO THICKEN, ABOUT 5-7 MINUTES.
4. ADD THE COOKED RICE (SHOULD BE 3 CUPS COOKED), CHOPPED KALE AND SLICED MUSHROOMS. SEASON AGAIN WITH SEA SALT AND BLACK PEPPER. COOK FOR 3-5 MINUTES UNTIL THE KALE IS WILTED.
5. REMOVE FROM HEAT, ALLOW TO COOL AND DIVIDE OUT INTO SEVEN HEAPING 3/4 CUP SIZE SERVINGS.
6. WHEN READY TO EAT, TOP WITH 1 TB OF FRESHLY GRATED PARMESAN CHEESE.
Servings: 7
Nutrition per serving: 8g protein, 36g carbs, 4g fat, 5g fiber
CROCKPOT SESAME HONEY CHICKEN
2 lbs CHICKEN BREAST, BONELESS SKINLESS
SEA SALT AND BLACK PEPPER
1/3 cup COCONUT AMINO
1 Tbsp HONEY
1/2 cup TOMATO PASTE
3 Tbsp RICE VINEGAR
2 GARLIC CLOVES, MINCED
1 tsp SESAME OIL
1 tsp ONION POWDER
1 tsp CHILI SAUCE
1 Tbsp ARROWROOT POWDER
1/4 cup WATER
GREEN ONION, CHOPPED
1. SEASON THE CHICKEN WITH SEA SALT AND BLACK PEPPER, THEN PLACE IN THE BOTTOM OF THE CROCK POT.
2. IN A BOWL, MIX THE COCONUT AMINOS, HONEY, TOMATO PASTE, VINEGAR, GARLIC, SESAME OIL, ONION POWDER AND CHILI SAUCE UNTIL WELL COMBINED.
3. POUR SAUCE OVER CHICKEN AND COOK ON LOW FOR 4 HOURS.
4. REMOVE CHICKEN, LEAVING SAUCE AND SHRED. IN A SMALL BOWL, DISSOLVE THE ARROWROOT POWDER IN 1/4 CUP OF WARM WATER THEN ADD THE THE LIQUID IN THE CROCKPOT AND STIR.
5. ALLOW LIQUID TO COOK ON HIGH UNTIL THICKENED A BIT, STIRRING OCCASIONALLY, ABOUT 10-15 MINUTES.
6. ADD THE CHICKEN BACK TO THE CROCKPOT AND MIX WELL.
7. SEPARATE OUT INTO 7 EQUAL SERVINGS.
Servings: 7
Nutrition per serving: 32g protein, 9g carbs, 2g fat, 1g fiber
Eat Real Food. Be Healthy. Feel Amazing!
by Carmen Ohling | Aug 28, 2017 | Uncategorized
Do you love lemon and blueberries? You gotta try this healthy, yummy and simple recipe! It’s great for both weekly meal prep and to take to your next end of summer gathering.
LEMON BLUEBERRY BARS (Servings: 9)
1 1/2 cup ALMOND FLOUR
1 1/2 cup OAT FLOUR
1 cup OATMEAL
2 Tbsp UNSWEETENED ALMOND MILK (OR CASHEW OR FLAXSEED)
1/4 cup COCONUT OIL, MELTED
1/4 cup COCONUT NECTAR (OR PURE MAPLE SYRUP)
1 tsp VANILLA EXTRACT
1/8 tsp SEA SALT
3 cups BLUEBERRIES
1/2 cup WATER
1/4 cup LEMON JUICE + ZEST OF ENTIRE LEMON
1/4 cup COCONUT NECTAR (OR PURE MAPLE SYRUP)
2 Tbsp ARROWROOT FLOUR (SUB TAPIOCA FLOUR OR POTATO STARCH)
dash SEA SALT
- PREHEAT OVEN TO 350 DEGREES AND SPRAY AN 8X8 PAN WITH COOKING SPRAY.
- IN A BOWL, MIX THE ALMOND FLOUR, OAT FLOUR, OATMEAL, MILK, COCONUT OIL, 1/4 CUP COCONUT NECTAR, VANILLA EXTRACT AND SEA SALT.
- ONCE MIXED, SPREAD 2/3 OF THE MIXTURE INTO THE PAN AND PRESS DOWN EVENLY. BAKE THIS CRUST FOR 10 MINUTES.
- IN A SAUCE PAN ON THE STOVE, ADD ALL OF THE REMAINING INGREDIENTS, BRING TO A BOIL AND STIR OFTEN. REDUCE TO A SIMMER AND SIMMER FOR 10 MINUTES.
- THE BERRY SAUCE WILL THICKEN A BIT, ONCE IT DOES POUR IT OVER THE CRUST. CRUMBLE THE REMAINING 1/3 OF THE CRUST MIXTURE OVER THE TOP.
- BAKE FOR ANOTHER 10 MINUTES AND REMOVE FROM THE OVEN AND ALLOW TO COOL.
- PLACE THE BARS INTO THE OVEN FOR 3-4 HOURS TO SET, THEN SLICE INTO 9 BARS.
Want more recipes like this one? Join the September 28-Day Clean Eating Program and get recipes like this each week!
Check it out here: https://carmenohling.com/product/28-day-clean-eating-program-for-women-september-2017/
Eat Real Food. Be Healthy. Feel Amazing!
by Carmen Ohling | Aug 7, 2017 | Uncategorized
We took last month off (July) and it was fantastic! I am now back and ready to share recipes, mindset tips and workouts. During the first part of the year I am super grateful to say that I was able to help over 420 individuals become their best self through nutrition, mindset and fitness! Enough chit chat, but can you tell I’m excited?!?!
This weekend I had an abundance of zucchini in my garden, and Coach K from Anytime Fitness in Albany shared some fresh figs. So, why not make some new recipes. Zucchini muffins and fig bars- Enjoy!
Raw Fig Bars
Makes 12 bars
Macros for 1 bar: 9g protein, 28g carbs, 17g fat, 7g fiber
4 FIGS, FRESH
6 DATES, PITTED
1 Tbsp FLAXSEED, GROUND
2 tsp COCONUT NECTAR (OR PURE MAPLE SYRUP)
dash SEA SALT AND CINNAMON
1 cup CASHEWS
2 cups ALMONDS (YOU CAN USE THE NUT/SEED OF YOUR CHOICE)
1/2 cup FLAXSEED, GROUND
1 cup DATES, PITTED
1 tsp VANILLA EXTRACT
dash SEA SALT AND CINNAMON
2-3 Tbsp WATER (IF NEEDED)
1. IN A HIGH SPEED BLENDER OR FOOD PROCESSOR, PLACE THE FIGS, DATES, FLAX, SEA SALT AND CINNAMON AND BLEND UNTIL WELL COMBINED. POUR INTO A BOWL AND SET ASIDE, THIS WILL BE THE FILLING.
2. IN THE HIGH SPEED BLENDER OR FOOD PROCESSOR, ADD THE REMAINING INGREDIENTS (EXCEPT FOR THE WATER) ADD THAT 1TB AT A TIME AT THE END IF NEEDED.)
3. PULSE, SCRAP, BLEND AND REPEAT UNTIL WELL COMBINED. ADD WATER AS NEEDED.
4. IN A 8X8 OR 9X9 PAN, LINE IT WITH PARCHMENT THAT HANGS OVER THE SIDE. SPREAD 2/3 OF THE CRUST MIXTURE INTO THE BOTTOM AND FLATTEN OUT EQUALLY.
5. POUR IN THE FILLING AND SPREAD EVENLY.
6. CRUMBLE THE REMAINING TOPPING OVER THE FILLING, THEN COVER AND POP INTO THE FREEZER OVERNIGHT (OR 8 HOURS). REMOVE AND CUT INTO 12 BARS. STORE IN THE FREEZER UNTIL READY TO SERVE.
Servings: 12
Zucchini Muffins
Makes 16 muffins
Macros for 2 muffins: 21g protein, 17g carbs, 2g fat, 3g fiber
1 tsp CINNAMON
1/4 tsp SEA SALT
2 Tbsp STEVIA
2 tsp BAKING POWDER
2 tsp VANILLA EXTRACT
2 scoops PROTEIN POWDER, VANILLA (RECOMMEND CASEIN/WHEY BLEND)
1 cup ZUCCHINI
1 cup OATMEAL
6 EGG WHITES
1. PREHEAT OVEN TO 350 DEGREES.
2. SPRAY 2 MUFFIN TINS WITH COOKING SPRAY. YOU WILL FILL 8 OF THE MUFFINS.
3. MIX ALL INGREDIENTS IN A BOWL AND POUR INTO PAN.
4. BAKE 23-28, MINUTES UNTIL FULLY COOKED AND GOLDEN BROWN. A SERVING IS 2 MUFFINS.
Servings: 4
Eat Real Food. Be Healthy. Feel Amazing!
by Carmen Ohling | May 28, 2017 | Uncategorized
MEMORIAL DAY BBQ RECIPES
(THAT ARE HEALTHY, TASTE AMAZING & KEEP YOUR WAIST LINE IN CHECK!)
What is the best way to navigate a BBQ so you don’t have to eat shitty hotdogs and store bought mayo-laden macaroni and cheese? Make and bring nutritious, tasty options that you love and can share with others! Here are a couple recipes that you can try this Memorial Day Weekend. Feel free to double or triple the recipes, based on the size of your crew!
And since it is Memorial Day, don’t forget to say a prayer of thanks to those who have served and lost their lives for our Freedom and our Country. Did you know that in 2000, Congress established a National Moment of Remembrance, which asks Americans to pause for one minute at 3 p.m. in an act of national unity. The time was chosen because 3 p.m. “is the time when most Americans are enjoying their freedoms on the national holiday.”
QUINOA CUCUMBER TOMATO SALAD (Servings: 4)
1 cup QUINOA
2 cups LOW-SODIUM CHICKEN BROTH
1 bunch FLAT-LEAF PARSLEY, CHOPPED STEMS REMOVED
6 CUCUMBERS, PEELED AND DICED
4 MEDIUM TOMATOES, DICED
JUICE OF ONE LEMON
1 Tbsp AVOCADO OIL
2 tsp RICE VINEGAR
2 tsp STEVIA
SEA SALT AND BLACK PEPPER TO TASTE
- BOIL THE CHICKEN STOCK AND THEN COOK THE QUINOA FOR ABOUT 15 MINUTES FOLLOWING DIRECTIONS.
- DICE UP THE TOMATOES AND CUCUMBERS IN TO LIKE-SIZED PIECES AND CHOP UP PARSLEY.
- PLACE COOKED QUINOA INTO A LARGE BOWL AND ALLOW TO COOL.
- MIX ALL INGREDIENTS WITH QUINOA AND ADD LEMON JUICE, OIL, VINEGAR, AND STEVIA. MIX WELL.
- SERVE WARM OR COLD.
Nutrition: 12g protein, 44g carbs, 7g fat, 8g fiber
CHICKEN MUSHROOM BURGER (Servings: 1)
4 oz CHICKEN BREAST, GRILLED AND SLICED THIN (Season with sea salt and black pepper)
2 PORTABELLA MUSHROOMS
1 LETTUCE LEAF
2 TOMATO SLICES
3 Tbsp LOW FAT MOZZARELLA CHEESE
1 Tbsp BALSAMIC VINEGAR
SEA SALT AND BLACK PEPPER TO TASTE
- PREHEAT OVEN TO 375 DEGREES, OR PREHEAT BBQ GRILL.
- WIPE DOWN MUSHROOM CAPS AND SEASON WITH SEA SALT AND BLACK PEPPER.
- LAY THEM FACE DOWN ON A BAKING SHEET OR FOIL (IF USING GRILL) AND PUT 1/2 TB ONTO EACH.
- BAKE FOR 8-10 MINUTES IN THE OVEN OR 4-6 MINUTES ON THE GRILL.
- SLICE CHICKEN, TOMATO, AND LETTUCE. ADD CHICKEN TO OVEN OR GRILL TO HEAT FOR A FEW MINUTES AND TOP WITH CHEESE TO MELT.
- ONCE MUSHROOMS ARE DONE AND CHICKEN IS HOT, MAKE A BURGER!
NOTE: To grill juicy chicken, soak in water and sea salt for 4 hours, then grill 10-12 mins per side
Nutrition: 42g protein, 16g carbs, 6g fat, 7g fiber
CHOCOLATE PEANUT CLUSTERS (Servings: 14)
1/2 Tbsp COCONUT OIL
3 oz STEVIA SWEETENED CHOCOLATE BAR
84 PEANUTS
SEA SALT
- LINE A BAKING SHEET WITH PARCHMENT PAPER.
- IN A POT ON THE STOVE, MELT THE COCONUT OIL AND CHOCOLATE. LOW AND SLOW, STIRRING OFTEN.
- ON THE BAKING SHEET MAKE 14 MOUNDS OF PEANUTS, ABOUT 6 PER MOUND.
- ONCE THE CHOCOLATE IT MELTED, USING A SPOON EVENLY DISTRIBUTE THE MELTED CHOCOLATE OVER THE PEANUT MOUNDS.
- THEY DO NOT HAVE TO BE COVERED 100%. SPRINKLE WITH SEA SALT AND POP INTO THE FREEZER TO SET FOR ABOUT 20 MINUTES.
- ONCE SET THEY ARE DONE AND READY TO DEVOUR!!!
Nutrition: 2g protein, 5g carbs, 5g fat, 2g fiber
I hope you enjoy these healthy Memorial Day Recipes. For more, check out my website at www.carmenohling.com.
Eat Real Food. Be Healthy. Feel Amazing.
by Carmen Ohling | May 3, 2017 | Uncategorized
ARE YOU READY FOR CINCO DE MAYO?
I love tacos just as much as the next person, so why not make a super flavorful, simple, and healthy option? I’ve been making and sharing this recipe for years now and everyone loves it! The key it the fresh squeezed citrus fruit. This recipe is so versatile too- make tacos, a salad, stir fry, take it for a potluck, or even a scramble in the morning. Plus, who can beat crockpot cooking- start it in the morning and dinner is ready when you get home!
Enjoy.
Eat Real Food. Be Healthy. Feel Amazing.
CHICKEN CARNITAS
28 oz CHICKEN BREASTS, BONELESS SKINLESS
4 GARLIC CLOVES, CHOPPED
1 Tbsp CHILI POWDER
1 Tbsp CUMIN
1/2 tsp SEA SALT
1/2 tsp BLACK PEPPER
1/2 tsp RED PEPPER, OPTIONAL
3/4 cup JUICE OF TWO ORANGES
1/4 cup JUICE OF ONE LIME
1. MIX THE FIRST FIVE INGREDIENTS IN A BOWL (SEASONING).
2. RUB THE SEASONING MIXTURE ONTO THE CHICKEN BREASTS.
3. PLACE THE CHICKEN BREASTS INTO THE CROCK POT.
4. SQUEEZE THE JUICE OF TWO LARGE ORANGES AND ONE LIME INTO THE CROCK POT OVER CHICKEN.
5. COOK ON LOW FOR 6-7 HOURS.
6. WHEN CHICKEN IS DONE, PREHEAT BROILED TO HIGH. SHRED CHICKEN BREASTS.
7. GET A BAKING SHEET AND LINE IT WITH FOIL. PUT THE SHREDDED CHICKEN DOWN AND SPOON SOME OF THE LIQUID FROM THE CROCK POT ONTO THE CHICKEN (APPROX 1/2 TO 1 CUP)
8. BROIL ON HIGH FOR 5 MINUTES. DONE! A SERVING IS 1/7 OF THE RECIPE, WHICH IS ABOUT 4OZ.
Nutrition: 27.5g protein, 2g carbs, 1.5g fat
