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 | May 28, 2017 | Uncategorized
MEMORIAL DAY BBQ RECIPES
(THAT ARE HEALTHY, TASTE AMAZING & KEEP YOUR WAIST LINE IN CHECK!)
What is the best way to navigate a BBQ so you don’t have to eat shitty hotdogs and store bought mayo-laden macaroni and cheese? Make and bring nutritious, tasty options that you love and can share with others! Here are a couple recipes that you can try this Memorial Day Weekend. Feel free to double or triple the recipes, based on the size of your crew!
And since it is Memorial Day, don’t forget to say a prayer of thanks to those who have served and lost their lives for our Freedom and our Country. Did you know that in 2000, Congress established a National Moment of Remembrance, which asks Americans to pause for one minute at 3 p.m. in an act of national unity. The time was chosen because 3 p.m. “is the time when most Americans are enjoying their freedoms on the national holiday.”
QUINOA CUCUMBER TOMATO SALAD (Servings: 4)
1 cup QUINOA
2 cups LOW-SODIUM CHICKEN BROTH
1 bunch FLAT-LEAF PARSLEY, CHOPPED STEMS REMOVED
6 CUCUMBERS, PEELED AND DICED
4 MEDIUM TOMATOES, DICED
JUICE OF ONE LEMON
1 Tbsp AVOCADO OIL
2 tsp RICE VINEGAR
2 tsp STEVIA
SEA SALT AND BLACK PEPPER TO TASTE
- BOIL THE CHICKEN STOCK AND THEN COOK THE QUINOA FOR ABOUT 15 MINUTES FOLLOWING DIRECTIONS.
- DICE UP THE TOMATOES AND CUCUMBERS IN TO LIKE-SIZED PIECES AND CHOP UP PARSLEY.
- PLACE COOKED QUINOA INTO A LARGE BOWL AND ALLOW TO COOL.
- MIX ALL INGREDIENTS WITH QUINOA AND ADD LEMON JUICE, OIL, VINEGAR, AND STEVIA. MIX WELL.
- SERVE WARM OR COLD.
Nutrition: 12g protein, 44g carbs, 7g fat, 8g fiber
CHICKEN MUSHROOM BURGER (Servings: 1)
4 oz CHICKEN BREAST, GRILLED AND SLICED THIN (Season with sea salt and black pepper)
2 PORTABELLA MUSHROOMS
1 LETTUCE LEAF
2 TOMATO SLICES
3 Tbsp LOW FAT MOZZARELLA CHEESE
1 Tbsp BALSAMIC VINEGAR
SEA SALT AND BLACK PEPPER TO TASTE
- PREHEAT OVEN TO 375 DEGREES, OR PREHEAT BBQ GRILL.
- WIPE DOWN MUSHROOM CAPS AND SEASON WITH SEA SALT AND BLACK PEPPER.
- LAY THEM FACE DOWN ON A BAKING SHEET OR FOIL (IF USING GRILL) AND PUT 1/2 TB ONTO EACH.
- BAKE FOR 8-10 MINUTES IN THE OVEN OR 4-6 MINUTES ON THE GRILL.
- SLICE CHICKEN, TOMATO, AND LETTUCE. ADD CHICKEN TO OVEN OR GRILL TO HEAT FOR A FEW MINUTES AND TOP WITH CHEESE TO MELT.
- ONCE MUSHROOMS ARE DONE AND CHICKEN IS HOT, MAKE A BURGER!
NOTE: To grill juicy chicken, soak in water and sea salt for 4 hours, then grill 10-12 mins per side
Nutrition: 42g protein, 16g carbs, 6g fat, 7g fiber
CHOCOLATE PEANUT CLUSTERS (Servings: 14)
1/2 Tbsp COCONUT OIL
3 oz STEVIA SWEETENED CHOCOLATE BAR
84 PEANUTS
SEA SALT
- LINE A BAKING SHEET WITH PARCHMENT PAPER.
- IN A POT ON THE STOVE, MELT THE COCONUT OIL AND CHOCOLATE. LOW AND SLOW, STIRRING OFTEN.
- ON THE BAKING SHEET MAKE 14 MOUNDS OF PEANUTS, ABOUT 6 PER MOUND.
- ONCE THE CHOCOLATE IT MELTED, USING A SPOON EVENLY DISTRIBUTE THE MELTED CHOCOLATE OVER THE PEANUT MOUNDS.
- THEY DO NOT HAVE TO BE COVERED 100%. SPRINKLE WITH SEA SALT AND POP INTO THE FREEZER TO SET FOR ABOUT 20 MINUTES.
- ONCE SET THEY ARE DONE AND READY TO DEVOUR!!!
Nutrition: 2g protein, 5g carbs, 5g fat, 2g fiber
I hope you enjoy these healthy Memorial Day Recipes. For more, check out my website at www.carmenohling.com.
Eat Real Food. Be Healthy. Feel Amazing.
by Carmen Ohling | Apr 15, 2017 | Uncategorized
Spring brings fresh flavors, bright colors, and the occasional glimpse of sunshine- well in Oregon anyway. Here are two bright, fresh and flavorful recipes that are packed with nutrients.
Zesty Farro Spring Salad (7 servings)
GET THIS:
· 1 cup uncooked farro (soaked in water in the fridge overnight) – I use Bob’s Redmill Brand
· 3 cups broth or stock (I use homemade if store bought get low sodium)
· 1 cup chopped kale (stems removed and chopped fine)
· ¼ cup green onion, sliced thinly
· 2 cup green beans, cut into 2” pieces
· 1 cup shredded carrots
· ¼ cup fresh parsley, roughly chopped
· ¼ cup fresh mint, roughly chopped
· 4 TB pumpkin seeds
· 2 TB fresh lemon juice & 1 TB fresh orange juice
· Zest of one orange
· 1 TB avocado oil
· Sea salt, to taste
· Freshly ground black pepper, to taste
DO THIS:
1. Drain farro from being soaked. Add farro and water to a pot on the stove and bring to a boil. Reduce to a simmer, cover and simmer until tender and most of the liquid has been absorbed about 10-15 minutes. Drain any excess liquid from the farro and dump into a large bowl.
2. Whisk avocado oil, lemon, and orange zest together.
3. Mix all ingredients together and season to taste with salt and pepper.
4. Serve warm right away, or store in the fridge and serve chilled.
Note: This is a fantastic salad to make for and event or gathering! You could also use olive oil instead of avocado oil in this recipe. Plus, if you want to make this gluten-free, change out the farro for quinoa, buckwheat groats, or wild rice.
Nutrition: 7g protein, 28g carbs, 2g fat, 6g fiber (approx 1 cup serving)
Chia-Seed Pudding (8 servings)
GET THIS:
· 1 cups plain, mon-fat Greek Yogurt – I use Wallaby Organic Brand
· 3/4 cup chia seeds – I use Bobs Redmill Brand
· 1 cup unsweetened vanilla almond or cashew milk
· 4 TB coconut nectar – I use Coconut Secret Brand
· 2 tsp vanilla extract
· 1/4 tsp sea salt
DO THIS:
1. Mix all ingredients very well in a large bowl. Cover and store in the fridge overnight.
2. Divide into 8 equal servings and top with a few berries and a TB of your favorite chopped nuts.
Note: This is great to make as a healthy dessert in little plastic cups for an event or gathering! You could also use local honey, pure maple syrup or stevia as the sweetener in this recipe (of course this would change the nutritional values.)
Nutrition: 16g protein, 11g carbs, 6g fat, 6g fiber (approx 1/2 cup serving, not including toppings)
Enjoy!!!!
Below you can find the link to the products that I used in these recipes:
Farro: https://www.bobsredmill.com/organic-farro.html
Chia Seeds: https://www.bobsredmill.com/chia-seed.html
Pumpkin Seeds: https://www.bobsredmill.com/pumpkin-seeds.html
Coconut Nectar: https://www.coconutsecret.com/nectar2.html
