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.
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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 | Apr 24, 2017 | Uncategorized
APRIL IS NATIONAL PECAN MONTH
Pecans are designated as a heart-healthy food choice by the American Heart Association. Unroasted and unsalted pecan halves are the best choice for snacking and for use in recipes. A one ounce serving of 15-20 pecan halves packs a nutritious punch and contains 196 calories, other benefits of pecans include:
- Pecans contain more antioxidants than any other nut variety
- Pecans can help reduce the risk of heart disease and lower cholesterol levels
- Pecans contain more than 19 vitamins and minerals
- Pecans are a natural, high-quality source of protein
- One ounce of pecans provides 10% of the recommended Daily Value for fiber
Stop by Anytime Fitness in Albany, OR on 4/24/17 & 4/25/17 between 5-7pm to try this recipe and say HI in person!
RAW PECAN BITES RECIPE
12 DATES, PITTED AND SOAKED IF DRY
1 1/4 cup PECANS, CHOPPED
1/4 cup UNSWEETENED SHREDDED COCONUT
1/4 tsp SEA SALT
1 tsp VANILLA EXTRACT
1/4 tsp CINNAMON
1/4 tsp GROUND NUTMEG
1/4 tsp GROUND CLOVE
WATER (if needed, but blend lots first)
1. DUMP THE PECANS INTO A HIGH-SPEED BLENDER OR FOOD PROCESSOR AND BLEND UNTIL ALMOST A POWDER, RESERVING 1/4 CUP. CHOP OF THE 1/4 CUP A BIT MORE AND SET ASIDE.
2. ADD THE REMAINING INGREDIENTS, AND BLEND REALLY WELL (LONGER THAN YOU THINK!) ADD WATER 1 TB AT A TIME IF NEEDED.
3. BLEND AGAIN, UNTIL THE MIXTURE COMES TOGETHER INTO A DOUGH LIKE FORM. YOU MAY NEED TO SCRAP DOWN THE SIDES AND BLEND A FEW TIMES.
4. LINE A BAKING SHEET WITH PARCHMENT PAPER AND PRESS DOWN THE DOUGH INTO A RECTANGLE SHAPE, USING A GLASS TO SMOOTH THE TOP AND PRESS OUT TO ABOUT 1/2 INCH THICKNESS. TAKE THE RESERVED 1/4 CUP PECANS AND PRESS EVENLY INTO THE TOP OF THE DOUGH. POP INTO THE FREEZER FOR 30 MINUTES. REMOVE FROM FREEZER AND CUT INTO 21 EQUALLY SIZED BITES.
5. STORE IN THE FREEZER FOR UP TO 3 MONTHS IN A TIGHTLY SEALED CONTAINER. A SERVING IS 3 BITES.
Servings: 7
Nutrition: 3g protein, 15g carbs, 16g carbs, 4g fiber
Want more recipes like these?
Check out the 28-Day Clean Eating Program:
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by Carmen Ohling | Apr 15, 2017 | Uncategorized
Spring brings fresh flavors, bright colors, and the occasional glimpse of sunshine- well in Oregon anyway. Here are two bright, fresh and flavorful recipes that are packed with nutrients.
Zesty Farro Spring Salad (7 servings)
GET THIS:
· 1 cup uncooked farro (soaked in water in the fridge overnight) – I use Bob’s Redmill Brand
· 3 cups broth or stock (I use homemade if store bought get low sodium)
· 1 cup chopped kale (stems removed and chopped fine)
· ¼ cup green onion, sliced thinly
· 2 cup green beans, cut into 2” pieces
· 1 cup shredded carrots
· ¼ cup fresh parsley, roughly chopped
· ¼ cup fresh mint, roughly chopped
· 4 TB pumpkin seeds
· 2 TB fresh lemon juice & 1 TB fresh orange juice
· Zest of one orange
· 1 TB avocado oil
· Sea salt, to taste
· Freshly ground black pepper, to taste
DO THIS:
1. Drain farro from being soaked. Add farro and water to a pot on the stove and bring to a boil. Reduce to a simmer, cover and simmer until tender and most of the liquid has been absorbed about 10-15 minutes. Drain any excess liquid from the farro and dump into a large bowl.
2. Whisk avocado oil, lemon, and orange zest together.
3. Mix all ingredients together and season to taste with salt and pepper.
4. Serve warm right away, or store in the fridge and serve chilled.
Note: This is a fantastic salad to make for and event or gathering! You could also use olive oil instead of avocado oil in this recipe. Plus, if you want to make this gluten-free, change out the farro for quinoa, buckwheat groats, or wild rice.
Nutrition: 7g protein, 28g carbs, 2g fat, 6g fiber (approx 1 cup serving)
Chia-Seed Pudding (8 servings)
GET THIS:
· 1 cups plain, mon-fat Greek Yogurt – I use Wallaby Organic Brand
· 3/4 cup chia seeds – I use Bobs Redmill Brand
· 1 cup unsweetened vanilla almond or cashew milk
· 4 TB coconut nectar – I use Coconut Secret Brand
· 2 tsp vanilla extract
· 1/4 tsp sea salt
DO THIS:
1. Mix all ingredients very well in a large bowl. Cover and store in the fridge overnight.
2. Divide into 8 equal servings and top with a few berries and a TB of your favorite chopped nuts.
Note: This is great to make as a healthy dessert in little plastic cups for an event or gathering! You could also use local honey, pure maple syrup or stevia as the sweetener in this recipe (of course this would change the nutritional values.)
Nutrition: 16g protein, 11g carbs, 6g fat, 6g fiber (approx 1/2 cup serving, not including toppings)
Enjoy!!!!
Below you can find the link to the products that I used in these recipes:
Farro: https://www.bobsredmill.com/organic-farro.html
Chia Seeds: https://www.bobsredmill.com/chia-seed.html
Pumpkin Seeds: https://www.bobsredmill.com/pumpkin-seeds.html
Coconut Nectar: https://www.coconutsecret.com/nectar2.html
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
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Eat Real Food. Be Healthy. Feel Amazing!
