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!
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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:
https://carmenohling.com/product/28-day-clean-eating-program-for-women-may-2017
by Carmen Ohling | Feb 5, 2017 | Uncategorized
Easy, Quick, Shareable Super Bowl Recipes
Raw, Vegan, Double Chocolate Bites (Servings: 16)
190g pecans
400g dates
¼ cup cacao powder
¼ cup unsweetened dark chocolate powder
2 TB coconut nectar
1 tsp sea salt
1 tsp vanilla extract
½ cup stevia sweetened chocolate chips (I use Libby’s Brand)
- Put the pecans into the food processor or high speed blender and blend .
- Add the remaining ingredients except for the chocolate chips and blend.
- Line a loaf pan with parchment paper and press the dough into the pan evenly.
- Pop into the freezer for 1 hour and cut into 16 equal-sized bites.
- Store in the freezer for up to 3 months.
Macros: 2.5g protein, 26g carbs, 9g fat
Nitrate-free bacon Wrapped Jalapenos (Servings: 8)
8 jalapenos
8 TB fat free cream cheese
8 slices nitrate-free bacon (I recommend Applegate Turkey Bacon or alfresco Chicken Bacon)
- Preheat oven to 400 degrees and line a baking sheet with foil.
- Cut the jalapenos in half and scrap out the seeds and membranes.
- Fill ½ the jalapeno with 1 TB fat free cream cheese, the top with the other half.
- Wrap in 1 slice of bacon and secure with a toothpick. Place on baking sheet.
- Bake for 25 mins, then broil on high for 2-5 minutes until crispy.
Macros: 9g protein, 5g carbs, 1g fat
Enjoy the game and each other!!!
