fit food Archives - Carmen Ohling, Keynote Speaker + Corporate Life and Leadership Training Coach

HEALTHY SUMMER DESSERT RECIPE

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!

Check it out here: https://carmenohling.com/product/28-day-clean-eating-program-for-women-september-2017/

Eat Real Food. Be Healthy. Feel Amazing!

High Protein, Low Carb BBQ Chicken Protein Waffles

by Carmen Ohling | Jan 30, 2017 | Uncategorized

High Protein- Low Carb BBQ Chicken Waffle Pizza Recipe

Preheat the oven to 425 degrees.

GET THIS:

1 scoop Whey/Casein blend protein powder (I use PEScience Snickerdoodle)

1 Egg (use 2 egg whites to lower fat to 1.5 grams for entire recipe)

½ tsp Baking Powder

dash Sea Salt

DO THIS:

Mix the above into a paste, then add water 1TB at a time until it reaches a batter-like consistency.

Make 2 waffles in the waffle maker.

Line a baking sheet with foil and spray with cooking spray.

GET THIS:

2oz Cooked Boneless Skinless Chicken Breast

½ cup Fat Free Shredded Mozzarella Cheese

2 TB Red Onion, chopped (optional)

2 White Mushrooms, sliced (optional)

4 TB Walden Farms Thick and Spicy BBQ Sauce

DO THIS:
Place the cooked waffles on the prepared baking sheet. Top with a little cheese, then chicken, onion mushroom and the rest of the cheese (1/4 cup total per waffle). Drizzle with BBQ sauce and bake for 6 minutes or until cheese is melted and waffles are crisp. Remove from oven and drizzle a bit more BBQ sauce on and enjoy!

Macros with a whole egg and PEScience Select Protein Powder: 60g protein, 6g fat, 5g carbs

Macros with two egg whites PEScience Select Protein Powder: 57g protein. 1g fat, 5g carbs

Want more recipes like this? Check out my 28-Day Clean Eating Program that begins February 6, 2017: https://carmenohling.com/product/28-day-clean-eating-program-for-women-february-2017/

HEALTHY SUMMER DESSERT RECIPE

High Protein, Low Carb BBQ Chicken Protein Waffles

STOP TRYING TO DO IT ALL AND BE EVERYTHING TO EVERYONE!