Love matcha, ya me too… What I don’t love is all the sugar that traditional coffee shops put in their matcha! So today I am sharing with you an easy way to enjoy matcha, plus it has almost 20 grams of protein in each smoothie. This could be a great way to start your day, to drink after a workout, or simply a healthy treat at the end of your day.
Enjoy!
Eat Real Food. Be Healthy. Feel Amazing.
Looking for more healthy recipes? Check out my blog!
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
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!
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:
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/
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!
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
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!
Are you finally ready to let go of doing it all, feeling overwhelmed and not finding joy in your life? I remember the day I said “no more” and I let it all go! I’ve created this guide with 3 simple steps for you to get started and find more joy in your everyday life and way less stress!