Matcha Green Protein Smoothie

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!

Healthy Back to School Treats

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

  1. Melt the chocolate, peanut butter, syrup and oil, stirring until creamy and combined.
  2. In a large bowl, dump in the quinoa flakes and pour over the chocolate mixture. Mix well to fully combine.
  3. Spread evenly and push down flat into a 9×13 baking dish lined with parchment paper.
  4. 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!

HEALTHY SUMMER DESSERT RECIPE

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

 

  1. PREHEAT OVEN TO 350 DEGREES AND SPRAY AN 8X8 PAN WITH COOKING SPRAY.
  2. IN A BOWL, MIX THE ALMOND FLOUR, OAT FLOUR, OATMEAL, MILK, COCONUT OIL, 1/4 CUP COCONUT NECTAR, VANILLA EXTRACT AND SEA SALT.
  3. ONCE MIXED, SPREAD 2/3 OF THE MIXTURE INTO THE PAN AND PRESS DOWN EVENLY. BAKE THIS CRUST FOR 10 MINUTES.
  4. 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.
  5. 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.
  6. BAKE FOR ANOTHER 10 MINUTES AND REMOVE FROM THE OVEN AND ALLOW TO COOL.
  7. 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!

NATIONAL PECAN MONTH & RAW PECAN PIE BITES RECIPE

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

Recipes and Tips for A Healthy Holiday Season

HEALTHY HOLIDAY RECIPES AND TIPS

Follow these tips and recipes to stay healthy, have fun and find joy (not stress) during the holiday season- starting with Thanksgiving this week, because we all know that turkey is not the issue!!!

TIPS:

  1. Get your workout in first thing in the AM before everyone wakes up.  This will set a healthy tone for the day and you won’t find yourself making excuses not to workout later.
  2. Bring a healthy dish to your get together, or host it and make numerous healthy options.
  3. Fill your plate with turkey (sans the skin), amazing fall veggies and fresh fruit.
  4. Pick out your one thing that you can’t wait for each year- like my grandmas cheesy potatoes. Have some but don’t go overboard.  You’ll feel satisfied but not bloated and uncomfortable (come on we’ve all been there!)
  5. If you are eating in the late afternoon or evening, don’t skip your morning meals.  Eat them, but make sure they are healthy- again to set a healthy tone for the day and you won’t be starving when it’s dinner time.
  6. Drink plenty of water during the day to stay hydrated.
  7. If you are a “grazer” after eating your meal, chew some mint gum or brush your teeth and get out of the kitchen.
  8. Have fun!  Focus on making and deepening your connections with your loved ones.  It’s not all about food, it’s about the quality time with others.  Play games, be inquisitive, go on a walk- find your joy!! 🙂
  9. If you happen to go a little overboard, don’t get down on yourself.  Get right back at it the next day and keep working to meet your goals.

RECIPES: 

SWEET POTATO MASH

SERVINGS: 8

2 lbs SWEET POTATOES, PEELED AND CUBED

1/2 cup UNSWEETENED ALMOND MILK

2 Tbsp GREEK YOGURT, O% PLAIN

1/4 tsp CINNAMON

SEA SALT AND BLACK PEPPER TO TASTE

  1. BOIL WATER, ADD CUBED POTATOES AN COOK UNTIL TENDER.
  2. DRAIN POTATOES AND ADD TO A FOOD PROCESSOR OR HIGH SPEED BLENDER. (OR KEEP IN POT AND DRAIN, THEN USE AN IMMERSION BLENDER.)
  3. ADD THE MILK, GREEK YOGURT, CINNAMON, SEA SALT AND PEPPER TO THE BLENDER AND BLEND.
  4. BLEND UNTIL SMOOTH.
  5. MAKES 8 LARGE 1/2 CUP SERVINGS.

 MACROS: Protein: 2, Carbs: 18, Fat: 0.50 Calories: 84.50

 

BALSAMIC ROASTED BRUSSELS SPROUTS

SERVINGS: 8

2 lbs BRUSSELS SPROUTS

SEA SALT AND BLACK PEPPER TO TASTE

1/2 cup BALSAMIC VINEGAR

4 DATES, CHOPPED

1/2 cup SLICED ALMONDS

  1. PREHEAT OVEN TO 400 DEGREES AND LINE A BAKING SHEET WITH FOIL AND SPRAY WITH COOKING SPRAY.
  2. CUT THE ENDS OFF OF THE BURSSELS SPROUTS AND SLICE IN HALF. PLACE ONTO BAKING SHEET AND SEASON WELL WITH SEA SALT AND BLACK PEPPER. SPRAY WITH A QUICK SPRAY OF COOKING SPRAY, TOSS AND THEN ENSURE THEY ARE ON A SINGLE LAYER ON THE BAKING SHEET.
  3. BAKE FOR 30-40 MINUTES, UNTIL THE EDGES ARE BROWNED AND CRISPY.
  4. CHOP DATES AND THEN REMOVE THE BRUSSELS SPROUTS FROM THE OVEN.
  5. ON THE STOVE, STIRRING OFTEN, BRING THE BALSAMIC VINEGAR TO A BOIL, THEN REDUCE AND SIMMER FOR ABOUT 10 MINUTES. IT WILL THICKEN, BE SURE TO STIR OFTEN.
  6. WHEN READY TO EAT, TOP WITH THE DATES AND ALMOND AND PLACE BACK IN A 400 DEGREE OVEN FOR 5 MINUTES.
  7. DRIZZLE WITH BALSAMIC REDUCTION, OR PUT ON SERVINGS INDIVIDUALLY.

MACROS: Protein: 5, Carbs: 16, Fat: 5 Calories: 129

brussels-sprouts

ORANGE-CRANBERRY SAUCE

SERVINGS: 8

12 oz FRESH CRANBERRIES

JUICE OF ONE ORANGE

ZEST OF ONE ORANGE

1/4 cup PURE MAPLE SYRUP (OR WALDEN FARMS IF SAVING CALORIES!)

1/2 cup WATER

dash CINNAMON

  1. DUMP ALL INGREDIENTS INTO A SAUCE PAN ON THE STOVE AND COOK ON MEDIUM HEAT, STIRRING OFTEN.
  2. COOK DOWN, UNTIL CRANBERRIES BURST FOR ABOUT 15 MINUTES.
  3. YOU CAN BLEND UP THE MIXTURE, IF YOU WANT IT CREAMY, OR LEAVE A FEW CHUNKS.
  4. MAKES ABOUT 8 SERVINGS OF 2TB EACH. IF YOU WANT IT A LITTLE SWEETER, ADD A BIT OF STEVIA (1 TB) AT A TIME.

MACROS: Protein: 0, Carbs: 9, Fat: 0 Calories: 36

 

COCONUT CHOCOLATE ALMOND BUTTER BITES

SERVINGS: 24

 1 1/3 cup UNSWEETENED SHREDDED COCONUT

2 EGG WHITES

3 Tbsp STEVIA

8 OZ STEVIA SWEETENED CHOCOLATE (I LOVE LIBBY’S BRAND!)

1/2 cup ALMOND BUTTER

1/4 tsp VANILLA

dash SEA SALT

  1. PREHEAT OVEN TO 350 DEGREES AND ALLOW EGG WHITES TO SIT OUT, REACHING ROOM TEMPERATURE.
  2. SPRAY A MINI CUPCAKE PAN WITH COOKING SPRAY. (THIS IS IMPORTANT OR THEY WILL STICK!)
  3. IN A BOWL, MIX THE SHREDDED COCONUT, STEVIA AND EGG WHITES UNTIL WELL COMBINED.
  4. INTO EACH MUFFIN CUP, SPOON JUST UNDER 1 TB INTO EACH CUP. USING THE BACK OF THE TB SPOON, SMOOSH DOWN THE SPREAD MAKING IT INTO A CUP SHAPE.
  5. BAKE FOR 12 MINUTES, UNTIL GOLDEN ON THE EDGES AND DRY IN THE MIDDLE.
  6. REMOVE FROM OVEN AND ALLOW TO COOL FOR ABOUT 8 MINUTES. REMOVE AND STORE IN THE FRIDGE FOR UP TO 2 DAYS IN A CONTAINER WITH A TIGHT FITTING LID.
  7. WHEN READY TO EAT, MELT THE STEVIA SWEETENED CHOCOLATE, ALMOND BUTTER, VANILLA AND SEA SALT IN A MICROWAVE SAFE BOWL. MELT FOR 45 SECONDS, THEN STIR. REPEAT UNTIL CREAMY.
  8. PLACE THE FILLING INTO EACH OF THE COCONUT CUPS, ABOUT 2 TSP EACH.
  9. MAKES 24 BITES. A SERVING IS 1 BITE.

MACROS: Protein: 3, Carbs: 13, Fat: 12 Calories: 172

 

PUMPKIN “NICE” CREAM

Servings: 8

1 cup PUMPKIN PUREE

2 cups UNSWEETENED ALMOND MILK

2 tsp VANILLA EXTRACT

1/2 cup STEVIA

1 tsp CINNAMON

1/2 tsp NUTMEG

1/8 tsp CLOVE

dash SEA SALT

8 BANANAS, FROZEN

  1. FREEZE 8 BANANAS INDIVIDUALLY IN BAGGIES AFTER PEELING AND SLICING.
  2. IN A SAUCE PAN ON THE STOVE, MIX THE MIX, STEVIA AND PUMPKIN ON MEDIUM HEAT. BRING TO A BOIL, STIRRING OFTEN, THEN REDUCE TO SIMMER.
  3. REMOVE FROM HEAT AND ADD THE CINNAMON, NUTMEG VANILLA AND CLOVE.
  4. ALLOW TO COOL, THEN PLACE INTO A CONTAINER WITH A LID AND STORE IN THE FRIDGE.
  5. WHEN READY TO EAT, PLACE 1 FROZEN BANANA AND 1/4 CUP OF THE PUMPKIN MIXTURE INTO A HIGH SPEED BLENDER AND BLEND REALLY WELL, SCRAPING DOWN THE SIDES A TIME OR TWO AND BLENDING AGAIN.
  6. EAT RIGHT AWAY FOR SOFT-SERVE OR FREEZE TO SCOOP.
  7. A SERVING IS 1 FROZEN BANANA + 1/4 CUP OF THE PUMPKIN MIXTURE.

MACROS: Protein: 2, Carbs: 31, Fat: 1 Calories: 141

pumpkin-nice-cream

Eat Real Food.  Be Healthy.  Feel Amazing!

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

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!

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