by Carmen Ohling | Oct 7, 2017 | Uncategorized
I feel so blessed that I had the opportunity to speak again at the ‘Mazing You Women’s Conference to share my health knowledge, meal prep tips and healthy recipes with so many fantastic, empowering, impactful women- it was truly a day to remember!
Thank you for joining Bonnie and I for our Yoga + Meditation + Meal Prep for Success session. A few key reminders from our time together:
- There is no need to begin with an extravagant meal plan or a lengthy morning routine if your just starting. Start small and work up from there- make your bed, meal prep one meal, try the bed yoga or simply begin your day with a large glass of warm lemon water.
- Be intentional with your thoughts, routines and behaviors.
- Move your body and fuel it with real, whole foods.
- Take action today. Don’t wait for Monday. Each small healthy steps builds momentum and momentum leads to breakthroughs. Each breakthrough allows you to get closer to living your absolute best life possible.
As promised, I put together a bunch of recipes listed below for you to try during your meal prep this week. Be sure to tag me on your posts @carmenohlingeatmovelive when you try the recipes, I’d love to see your meal prep!
If you’d like more, I encourage you to check out the 28-Day Clean Eating Program that begins on October 23, 2017. It’s a meal plan with nutritional information, shopping lists, meal prep instructions and healthy recipes.
Find more about the 28-Day Clean Eating Program here: https://carmenohling.com/product/28-day-clean-eating-program-for-women-october-2017/
CHAI-CHIA ENERGY BALLS (These were sampled at the conference!)
15 DATES, PITTED AND SOAKED IF DRY
1 1/4 cup CASHEW, RAW
1/2 cup UNSWEETENED SHREDDED COCONUT
1 scoop BOB’S REDMILL CHAI PROTEIN POWDER
2 Tbsp CHIA SEEDS
1/2 tsp SEA SALT
2 tsp VANILLA EXTRACT
WATER AS NEEDED
1. DUMP THE CASHEWS INTO A HIGH SPEED BLENDER OR FOOD PROCESSOR AND BLEND UNTIL ALMOST A POWDER.
2. ADD THE REMAINING INGREDIENTS, ZESTING THE LEMON AND USING THE JUICE TOO.
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. USING A TB, SCOOP UP A LITTLE DOUGH AND ROLL INTO A BALL. REPEAT THIS UNTIL YOU’VE MADE ABOUT 21 BALLS OR FORM INTO 7 BARS.
5. STORE IN THE FREEZER FOR UP TO 3 MONTHS IN A TIGHTLY SEALED CONTAINER. A SERVING IS 3 BALLS OR 1 BAR.
Servings: 7
ALMOND FLOUR BANANA PANCAKES (Inspired by Jennifer Bustamante)
1 1/2 cup ALMOND FLOUR
1 BANANA
1/4 tsp SEA SALT
1 tsp BAKING POWDER
3 EGGS
1. 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
2. PREHEAT A SKILLET OR GRIDDLE AND SPRAY WITH COOKING SPRAY.
3. POUR INTO PANCAKES ONTO THE GRIDDLE, (SHOULD MAKE 8)- I USE A 1/4 CUP MEASURING SCOOP.
4. COOK FOR 2-3 MINUTES PER SIDE. STORE REMAINING PANCAKES IN THE FRIDGE UNTIL READY TO EAT.
5. A SERVING IS 2 PANCAKES. STORE IN THE FRIDGE OR FREEZER WRAPPED.
Servings: 4
BAKING SHEET CHICKEN FAJITAS
1 lb CHICKEN BREASTS
3 BELL PEPPERS
1 ONION, SLICED
2 tsp CHILI POWDER
1 tsp CUMIN
1/2 tsp GARLIC POWDER
1/8 tsp RED PEPPER (OPTIONAL)
1 tsp SEA SALT
1/2 tsp BLACK PEPPER
1. PREHEAT OVEN TO 400 DEGREES AND LINE A BAKING SHEET WITH FOIL, THEN SPRAY WITH COOKING SPRAY.
2. SLICE THE CHICKEN, BELL PEPPERS AND ONION IN SIMILAR SIZES AND PLACE IN A LARGE BOWL.
3. ADD IN ALL SEASONING AND MIX WELL. ADJUST THE SEASONING AS NEEDED, BASED ON YOUR PREFERENCES.
4. DUMP INTO BAKING SHEET AND BAKE FOR 25-30 MINUTES UNTIL CHICKEN IS COOKED THROUGH.
5. DIVIDE INTO 4 EQUAL SERVINGS. SERVE WITH CORN TORTILLA OR MAKE INTO A FAJITA SALAD.
Servings: 4
CHICKEN-VEGGIE LO MIEN – (GLUTEN FREE OPTION)
1 lb CHICKEN BREAST, SLICED THIN IN LONG STRIPS
1 CARROT, SLICED THIN
1 ONION, SLICED THIN
1 RED BELL PEPPER , SLICED THIN
8 oz WATER CHESTNUTS, SLICED (CANNED)
8 oz BAMBOO SHOOTS (CANNED)
5 MUSHROOMS, SLICED
8 oz BROWN RICE NOODLES
3 tsp PEANUT OIL
2 Tbsp BRAGG’S LIQUID AMINOS
2 Tbsp STEVIA
1 tsp SRIRACHA
1 GARLIC CLOVE, CHOPPED
1 tsp GINGER, FRESHLY GRATED
1. SLICE ALL THE VEGGIES AND CHICKEN. SEASON THE CHICKEN WITH SEA SALT AND BLACK PEPPER.
2. IN A LARGE POT, BOIL WATER TO COOK THE NOODLES (WILL TAKE ABOUT 6 MINS).
3. IN A WOK OR LARGE SKILLET, HEAT 1 TSP OF PEANUT OIL (OR SESAME OIL).
4. IN A SMALL BOWL COMBINE THE REMAINING 2TSP OIL, BRAGG’S LIQUID AMINOS, GINGER, GARLIC, STEVIA AND SRIRACHA AND WHISK TO COMBINE.
5. COOK THE CHICKEN FOR 2 MINUTES. BOIL THE NOODLES. ADD ALL OF THE VEGGIES TO THE CHICKEN PAN. COOK ON HIGH FOR 5-10 MINUTES UNTIL CHICKEN IS COOKED THROUGH AND VEGGIES ARE CRISP-TENDER COOKED.
6. DRAIN THE NOODLES AND RINSE THEM THEN ADD THEM TO THE CHICKEN/VEGGIE PAN. TURN OFF HEAT, POUR IN THE SAUCE AND MIX WELL TO COMBINE.
7. DIVIDE INTO 5 EQUAL SERVINGS.
Servings: 5
AVOCADO BLACK BEAN BURGERS
2 15-oz BLACK BEANS, LOW SODIUM
1/4 cup AVOCADO, MASHED
1/2 cup SALSA
1/2 tsp GARLIC POWDER
1/2 tsp CUMIN
1/2 tsp BLACK PEPPER
1 cup PANKO BREAD CRUMBS
1 EGG
1. MASH THE BLACK BEANS IN A LARGE BOWL, THEN ADD THE REMAINING INGREDIENTS AND MIX WELL.
2. FORM INTO 7 EQUAL BURGER PATTIES. COOK THEM IN ADVANCE AND STORE IN THE FRIDGE OR WRAP INDIVIDUALLY IN PLASTIC AND STORE IN THE FRIDGE TO COOK AS NEEDED.
3. WHEN COOKING, SPRAY A SKILLET WITH COOKING SPRAY AND COOK FOR ABOUT 7 MINUTES ON EACH SIDE.
Servings: 7
MAGIC MUSHROOM SOUP
1 YELLOW ONION, PEELED AND CHOPPED
2 GARLIC CLOVES, CHOPPED
3 cups MUSHROOMS, CHOPPED (USE A VARIETY)
1/2 Tbsp BRAGG’S LIQUID AMINOS
4 cups BEEF BROTH, LOW SODIUM
1/4 cup BARLEY
2 cups KALE
1 tsp FRESH THYME, CHOPPED
SEA SALT AND BLACK PEPPER TO TASTE
1. IN A LARGE POT ON THE STOVE, SPRAY WITH COOKING SPRAY AND ADD THE ONION AND GARLIC.
2. STIR, ALLOWING IT TO COOK DOWN FOR 3-5 MINUTES.
3. ADD THE MUSHROOMS, AND STIR. COOK FOR ABOUT 5-8 MINUTES, THEN ADD THE BRAGG’S LIQUID AMINOS.
4. ADD THE BARLEY AND THE BEEF BROTH, STIR AND BRING TO A BOIL, THEN TURN DOWN TO SIMMER FOR 20 MINUTES.
5. ADD THE KALE, THYME AND SEA SALT AND PEPPER, STIR IN. COOK FOR ANOTHER 2-3 MINUTES.
6. DIVIDE INTO 4 SERVINGS.
Servings: 4
ZUCCHINI PUMPKIN MUFFINS
2 ZUCCHINI
1 cup PUMPKIN SEEDS
4 EGGS
1/4 cup FLAXSEED
1/2 cup TAPIOCA FLOUR (I RECOMMEND BOB’S REDMILL)
1/2 tsp GARLIC POWDER
1/2 tsp BLACK PEPPER
1/4 tsp SEA SALT
1. PREHEAT THE OVEN TO 350 DEGREES AND SPRAY A MUFFIN TIN WITH COOKING SPRAY OR USE SILICON LINERS. (14 HOLES NEEDED!)
2. BLEND UP THE 1 CUP OF PUMPKIN SEEDS INTO A FLOUR LIKE CONSISTENCY AND DUMP INTO A BOWL.
3. ADD THE REMAINING INGREDIENTS AND MIX WELL.
4. POUR INTO THE PREPARED MUFFIN TIN AND BAKE FOR 28-32 MINUTES, OR UNTIL A TOOTHPICK COMES OUT CLEAN AND THE MUFFIN EDGES ARE A LITTLE BROWN.
5. ALLOW TO COOL, REMOVE FROM PAN OR LINERS AND STORE IN THE FRIDGE FOR UP TO 1 WEEK. A SERVING IS 2 MUFFINS.
Servings: 7
EAT REAL FOOD. BE HEALTHY. FEEL AMAZING!
A BIG thank you to Bob’s Redmill (https://www.bobsredmill.com/) for sponsoring our session and for Bonnie Weeks for being an amazing partner in sharing her yoga and health knowledge! Don’t forget to head over to her website to grab those yoga flows at https://bonnieweeks.com/
by Carmen Ohling | Sep 28, 2017 | Uncategorized
Thank you for joining me at one of my nutrition talks to learn about meal prep!
As promised, below are a few simple and really tasty recipes you can try for your next weekly meal prep. If you are interested in learning more about meal prep, check out my 28-Day Clean Eating Program at www.carmenohling.com.
I’d love to hear from you, so please let me know what you think!
Below are some of the many benefits of meal prep:
- Reduces stress (you don’t have to worry about what to make daily!)
- Saves time and money (only buy what you need!)
- Ability to have fun and try new healthy foods
- Increases your ability to be successful in meeting your health goals.
- Increases your ability to eat healthy food consistently.
- Convenience of having food prepped and ready to go daily.
Now, the recipes:
ALMOND FLOUR BANANA PANCAKES (Servings: 4)
1 1/2 cup ALMOND FLOUR
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 UNTIL READY TO EAT.
- A SERVING IS 2 PANCAKES. STORE IN THE FRIDGE OR FREEZER WRAPPED.
Nutrition per serving: 8g protein, 10g carbs, 9g fat, 2g fiber
PUMPKIN OVERNIGHT OATS (Servings: 1)
1/2 cup UNSWEETENED VANILLA ALMOND OR CASHEW MILK
1/4 cup GREEK YOGURT, 0% PLAIN
3 Tbsp PUMPKIN PUREE
dash SEA SALT
2 Tbsp STEVIA
1/2 cup OATMEAL
1/2 scoop PROTEIN POWDER, VANILLA
1/2 tsp CINNAMON
1/4 tsp PUMPKIN PIE SPICE
- MIX ALL INGREDIENTS WELL. STORE IN FRIDGE OVERNIGHT IN A MASON JAR OR CONTAINER WITH A TIGHT LID.
- MAKES 1 SERVING. EAT HOT OR COLD. YOU CAN MAKE THESE 3 DAYS IN ADVANCE.
Nutrition per serving: 25g protein, 34g carbs, 4g fat, 4g fiber
ENCHILADA DUMP AND BAKE (Servings: 7)
1 1/4 lb 99% LEAN GROUND TURKEY
1 MEXICAN COOKING SAUCE
1/2 cup GREEK YOGURT, O% PLAIN
3/4 cup SALSA
1 cup CANNED CORN, DRAINED
4 oz DICED GREEN CHILIES
10 CORN TORTILLAS, CUT INTO TRIANGLES
1 cup LOW FAT CHEDDAR CHEESE
1 TACO SEASONING PACKET
- PREHEAT OVEN TO 350 DEGREES AND SPRAY A 9X13 BAKING DISH WITH COOKING SPRAY.
- ON THE STOVE, COOK UP THE 1 1/4 LB OF GROUND TURKEY AND SEASON WITH TACO SEASONING.
- IN A LARGE BOWL, MIX THE MEXICAN COOKING SAUCE, SALSA AND GREEK YOGURT.
- ADD THE GROUND TURKEY, GREEN CHILIES AND CORN TO THE BOWL- MIX. THEN ADD THE CUT UP TORTILLAS AND MIX TO INCORPORATE ALL FLAVORS.
- DUMP INTO BAKING DISH AND BAKE FOR 20 MINUTES.
- REMOVE AND ADD THE 1 CUP OF FAT FREE CHEESE (MOZZARELLA OR CHEDDAR WORKS) AND BAKE FOR ANOTHER 5 MINUTES OR UNTIL MELTED.
- REMOVE FROM OVEN AND ALLOW TO COOL A BIT, THEN ENJOY! A SERVING IS 1/7 OF THE PAN.
Nutrition per serving: 27g protein, 36g carbs, 4g fat, 4g fiber
CHICKEN DINNER-IN-A-POT (Servings: 7)
2 1/2 cup BUTTERNUT SQUASH PEELED AND CUT INTO 1-INCH CUBES
2 lbs CHICKEN BREAST, CHOPPED
1/2 tsp SEA SALT
1 tsp DRIED BASIL
1 tsp ROSEMARY
1/2 tsp PAPRIKA
1/4 tsp GARLIC POWDER
to taste BLACK PEPPER
dash RED PEPPER
1/4 tsp CELERY SEED
1/2 tsp DRIED PARSLEY
1/2 tsp CUMIN
4 ZUCCHINI, CUT INTO HALF CIRCLES
1 YELLOW ONION, PEELED AND DICED
2 GARLIC CLOVES, MINCED
- SPRAY A REALLY LARGE POT WITH COOKING SPRAY AND HEAT TO MEDIUM HEAT.
- ADD THE CUBED BUTTERNUT SQUASH AND SAUTÉ, COVERED FOR ABOUT FIVE MINUTES. MOVE SQUASH FROM POT AND SET ASIDE.
- SPRAY POT WITH COOKING SPRAY AGAIN, ADD THE CHICKEN, AND SEASON WITH SEA SALT AND BLACK PEPPER. COOK UNTIL CHICKEN IS BROWNED, STIRRING ON OCCASION.
- TURN THE HEAT DOWN TO MEDIUM-LOW AND ADD ALL OF THE OTHER INGREDIENTS ON THE LIST, AND COOK FOR 15 MINUTES. THEN ADD BACK THE SQUASH AND COOK FOR AN ADDITIONAL 5 MINUTES.
- DONE! A SERVING IS 1/7 OF THE RECIPE- TRY TO PUT EQUAL AMOUNTS OF CHICKEN IN EACH SERVING!
Nutrition per serving: 32g protein, 8g carbs, 3g fat, 2g fiber
Eat Real Food. Be Healthy. Feel Amazing!
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 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!
