by Carmen Ohling | Dec 8, 2018 | Clean Eating, Eat., Recipes
When it comes to the holidays sugary foods are all around! Why not make a healthier version of one of your favorites- FUDGE! I am excited for you to try this 3 Ingredients “Healthier” Holiday Dessert Recipe!
This recipe is “Dad” approved and only requires 3 ingredients and minimal time. So what have you got to lose? Make it in advance and store it in the freezer until your ready to share it’s deliciousness!
GET THIS:
1/2 cup Cashew Butter (Almond Butter work too)
1 1/2 tsp Peppermint Extract
dash Sea Salt (if your cashew butter is not salted)
DO THIS:
1. Line a loaf pan with parchment paper.
2. In cycles in the microwave (stir between) melt the cashew butter and chocolate.
3. Remove from microwave when creamy and combine, then add the peppermint.
4. Pour into the loaf pan and smooth out evenly.
5. Pop into the freezer for 1 hour.
6. Slice into 16 equally sized squares.
Would you like more recipes like this? Check out my
blog!
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 | Sep 13, 2018 | Recipes
Are you looking for a quick, easy and healthy back to school treat for your kid’s lunchbox? Well look no further! This treat is super simple to make and you can store the cut bars in the freezer for up to two months. This recipe is also gluten, dairy and soy free- plus you can make it nut free by swapping out the peanut butter for sunflower seed butter. Here’s the details:
CHOCOLATE-PB CRUNCH BARS
3 cups QUINOA FLAKES (I use Ancient Harvest brand)
1 1/2 cup CHOCOLATE CHIPS, DAIRY FREE (I use Enjoy Life brand)
1 cup PEANUT BUTTER (I use Wild Friends brand)
1/2 cup MAPLE SYRUP
1/4 cup COCONUT OIL
- Melt the chocolate, peanut butter, syrup and oil, stirring until creamy and combined.
- In a large bowl, dump in the quinoa flakes and pour over the chocolate mixture. Mix well to fully combine.
- Spread evenly and push down flat into a 9×13 baking dish lined with parchment paper.
- Put in the freezer for 1 hour prior to cutting into 24 equal squares.
Servings: 24 | Nutrition for each bar: 5g protein, 25g carbs, 13g fat, 3g fiber
Enjoy! | Eat Real Food. Be Healthy. Feel Amazing.
Looking for more healthy recipes to keep you and your family healthy this school year? Check out my blog!
by Carmen Ohling | May 13, 2018 | Uncategorized
BEST SALAD EVER
(Delicous, healthy, GF, DF, Vegan)
Are you ready for the BEST salad recipe ever? Don’t let the mint or cilantro scare you away, it really makes the dish! If you’re not a cilantro fan, substitute flat leaf parsley instead. I love this for my weekly meal prep, potlucks, BBQs, and even family dinner night. It will soon be your favorite too! Oh, and did I mention it is gluten free, dairy free, soy free and vegan? It so delicious and everyone can enjoy it….
SUMMER QUINOA EVERYTHING SALAD
2 cup RICE QUINOA MIX (or 1 cup rice, 1 cup quinoa)
4 cups CHICKEN STOCK
2 RAISINS, CHOPPED- 2 SMALL BOXES (28G EACH)
1/2 cup ALMONDS OR CASHEWS, CHOPPED
1/2 RED ONION, DICED
1 RED BELL PEPPER, DICED
1/4 cup SHREDDED COCONUT
2 Tbsp MINT LEAVES, CHOPPED
1/4 cup CILANTRO, CHOPPED
JUICE OF ONE LIME
2 cups KALE, CHOPPED AND STEMS REMOVED
6 Tbsp BOLTHOUSE CLASSIC BALSAMIC DRESSING
1. COOK THE 2 CUPS QUINOA/RICE OR GRAIN OF YOUR CHOICE USING THE CHICKEN STOCK AND ALLOW TO COOL.
2. CHOP UP THE VEGGIES, RAISINS, MINT, CILANTRO, AND NUTS AND MIX INTO QUINOA.
3. ADD THE DRESSING AND LIME JUICE. MIX WELL. STORE IN FRIDGE UNTIL READY TO EAT. A SERVING IS 1/10 OF THE RECIPE OR ABOUT 1 CUP. RECIPE MAKES 10 SERVINGS.
Servings: 10
Nutrition: 10g protein, 36g carbs, 10g fat, 5g fiber
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by Carmen Ohling | Feb 4, 2017 | Uncategorized
Vegan Experiment: 5 Days Free of Meat, Eggs, Dairy, Gluten, Sugar and Alcohol
If you’ve been following me for a while, you know I love to do mini challenges for myself and share the results with everyone. I do this for many reasons: personal growth, to inspire or motivate others and to learn more about a variety of healthy behaviors to better coach all my clients! This experiment was not different- 5 days free from meat, eggs, dairy, gluten, sugar, alcohol, and almost zero processed foods. Here’s a recap of my experience:
I attempted to begin this experiment as open to the experience as possible, however I did have a few thoughts prior to beginning to the experiment. I anticipated craving meat, being super hungry, getting tired of veggies, and that my digestion would get really backed up. To get started, I wrote myself a meal plan that looked something like this daily:
96g protein
191g carbs
63g fat
61g fiber
1715 calories
Daily foods included: chia seeds, unsweetened cashew milk, gluten free oats, vegan protein powder, spinach, broccoli, squash, carrots, pumpkin seeds, mushrooms, nutritional yeast, hemp seeds, lemon, ginger, cinnamon, fresh herbs, almond butter, rice, rice cakes, brown rice wraps, zucchini, tomatoes, coconut products (oil, unsweetened shredded) and avocado.
My macros prior to this vegan experiment were something like this daily:
150g protein
150g carbs
50g fat
30g fiber
1650 calories
Daily foods included all of the above, plus: chicken, fish, turkey, occasional lean beef, shrimp, eggs, whey protein powder, sprouted grain bread, and other whole grains like farro, freekeh and quinoa.
Here are my final stats:
Energy Level- Normal/High
Digestion- Great
Strength- Normal/High
Weight Change- Down 1.6 lbs
My energy and strength each day during the week was high. I normally have high energy and feel amazing, so I was happy that this didn’t change at all! My lifts in the gym and endurance at yoga and during my interval cardio sessions were impressive this week too. While this experiment was not done to lose weight, I did end up losing a total of 1.6 lbs during the 5 days- that’s just a bonus I guess. Now onto my digestion. This was my biggest area of concern. If you have ever felt bloated, constipated or have had any digestion issues you will now why I say this! I am so happy to report that my digestion improved during the experiment. I had normal bowel movements daily, sometimes multiple times a day (which normally does not happen.) I didn’t feel bloated or over full any of the days and I hardly ever felt hungry. All of this was such an amazing surprise!
For my final tips on eating vegan, dairy, egg, gluten and sugar free, check out my daily Vegan Experiment Videos here:
My YouTube Videos on the Vegan Experiment
Recommended Links on a Plant-Based Diet:
China Study Co-Author’s Website: https://nutritionstudies.org/
My favorite PBD/Sometimes Meat Eater Guy: https://drhyman.com/
Another one of my favorite PBD (Plant Based Diet) Guy: Dr. Greger @ https://nutritionfacts.org/
