by Carmen Ohling | Dec 21, 2017 | Uncategorized
QUICK, EASY, DELICIOUS AND HEALTHY BANANA BREAD RECIPE
Do you need a healthy, simple, yet super tasty recipe to:
- Share at a potluck.
- Eat for an on-the-go breakfasts or snack.
- Meal prep a sweet treat for dessert.
- To use up those super ripe bananas on the counter that you can’t ever figure out what to do with, except throw them away….
Look no further! All you need is your blender, 8 healthy ingredients, a loaf pan and your oven. This recipe uses real food (no gluten or added sugar) to put together a mouth watering banana bread. If you are vegan, you can also substitute 2 flax eggs instead of the eggs listed in the recipe. (To make a flax egg, mix 1 TB ground flax with 2 1/2 TB water and allow to sit for 10 minutes.) The gluten free oatmeal brand I recommend is Bob’s Redmill.
Click here to watch the video and get the recipe details:
https://youtu.be/YewiWzMpv5U
Want more real food meal prep recipes? Check out the Real Food Meal Prep Program today at:
https://carmenohling.com/product/28-day-clean-eating-program-2/
EAT REAL FOOD. BE HEALTHY. FEEL AMAZING!
by Carmen Ohling | Oct 29, 2017 | Uncategorized
Why buy store bought candy when you can make your own amazing, yummy, healthy Halloween treats? Here are a few of my favorite clean eating treat recipes. Try them, I am sure you will love them!
PUMPKIN PIE PUDDING (Servings: 4)
16 oz LOW FAT COTTAGE CHEESE
2 cups PUMPKIN PUREE
1/4 cup REAL MAPLE SYRUP (sub sugar free syrup if desired)
1/2 Tbsp PUMPKIN PIE SPICE
1/2 Tbsp CINNAMON
2 Tbsp PEANUT BUTTER
1/4 tsp SEA SALT
1. DUMP ALL INGREDIENTS (STARTING WITH COTTAGE CHEESE FIRST) INTO A HIGH-SPEED BLENDER AND BLEND WELL, SCRAPING DOWN THE SIDES A FEW TIMES.
2. POUR INTO 4 SERVING CUPS. ENJOY!
Nutrition per serving: 17g protein, 16g carbs, 5g fat
CHOCOLATE PEANUT BUTTER CUPS (Servings: 16)
1 1/2 cup DARK CHOCOLATE CHIPS, STEVIA SWEETENED (I use Lilly’s brand)
4 tsp PROTEIN POWDER, VANILLA
6 Tbsp PEANUT BUTTER
1/2 cup POWDERED PEANUT BUTTER (I use JIF brand)
1/2 cup UNSWEETENED ALMOND OR CASHEW MILK
1/4 tsp SEA SALT
1. MELT A 1/2 CUP OF THE CHOCOLATE AND THEN SPOON AND SPREAD INTO AN EVEN LAYER IN THE BOTTOM OF 16 SILICONE CUPCAKE LINERS. YOU CAN ALSO USE PAPER LINERS, THEY MAY JUST STICK A BIT.
2. PLACE INTO FREEZER FOR 10 MINS.
3. MIX THE PROTEIN POWDER, PB, POWDERED PB AND MILK TOGETHER UNTIL A PASTE FORMS.
4. REMOVE THE 16 CUPS FROM THE FREEZER AND PUT A LITTLE OF THE PB MIXTURE IN EACH CUP, SMASHING DOWN A BIT.
5. MELT THE REMAINING 1 CUP OF CHOCOLATE AND POUR A LITTLE OVER THE TOP OF THE PB MIXTURE IN EACH CUP, ALLOW IT TO RUN OVER THE SIDES.
6. PLACE BACK IN THE FREEZER FOR A MINIMUM OF 30 MINUTES. STORE IN THE FRIDGE OR FREEZER.
Nutrition per serving: 3.5g protein, 8g carbs, 6g fat
Eat Real Food. Be Healthy. Feel Amazing!!
HAPPY HALLOWEEN!!!!!!!!!!!!!
Find more recipes on my blog at: https://carmenohling.com/blog
by Carmen Ohling | Sep 28, 2017 | Uncategorized
Thank you for joining me at one of my nutrition talks to learn about meal prep!
As promised, below are a few simple and really tasty recipes you can try for your next weekly meal prep. If you are interested in learning more about meal prep, check out my 28-Day Clean Eating Program at www.carmenohling.com.
I’d love to hear from you, so please let me know what you think!
Below are some of the many benefits of meal prep:
- Reduces stress (you don’t have to worry about what to make daily!)
- Saves time and money (only buy what you need!)
- Ability to have fun and try new healthy foods
- Increases your ability to be successful in meeting your health goals.
- Increases your ability to eat healthy food consistently.
- Convenience of having food prepped and ready to go daily.
Now, the recipes:
ALMOND FLOUR BANANA PANCAKES (Servings: 4)
1 1/2 cup ALMOND FLOUR
1 BANANA
1/4 tsp SEA SALT
1 tsp BAKING POWDER
3 EGGS
- 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
- PREHEAT A SKILLET OR GRIDDLE AND SPRAY WITH COOKING SPRAY.
- POUR INTO PANCAKES ONTO THE GRIDDLE, (SHOULD MAKE 8)- I USE A 1/4 CUP MEASURING SCOOP.
- COOK FOR 2-3 MINUTES PER SIDE. STORE REMAINING PANCAKES IN THE FRIDGE UNTIL READY TO EAT.
- A SERVING IS 2 PANCAKES. STORE IN THE FRIDGE OR FREEZER WRAPPED.
Nutrition per serving: 8g protein, 10g carbs, 9g fat, 2g fiber
PUMPKIN OVERNIGHT OATS (Servings: 1)
1/2 cup UNSWEETENED VANILLA ALMOND OR CASHEW MILK
1/4 cup GREEK YOGURT, 0% PLAIN
3 Tbsp PUMPKIN PUREE
dash SEA SALT
2 Tbsp STEVIA
1/2 cup OATMEAL
1/2 scoop PROTEIN POWDER, VANILLA
1/2 tsp CINNAMON
1/4 tsp PUMPKIN PIE SPICE
- MIX ALL INGREDIENTS WELL. STORE IN FRIDGE OVERNIGHT IN A MASON JAR OR CONTAINER WITH A TIGHT LID.
- MAKES 1 SERVING. EAT HOT OR COLD. YOU CAN MAKE THESE 3 DAYS IN ADVANCE.
Nutrition per serving: 25g protein, 34g carbs, 4g fat, 4g fiber
ENCHILADA DUMP AND BAKE (Servings: 7)
1 1/4 lb 99% LEAN GROUND TURKEY
1 MEXICAN COOKING SAUCE
1/2 cup GREEK YOGURT, O% PLAIN
3/4 cup SALSA
1 cup CANNED CORN, DRAINED
4 oz DICED GREEN CHILIES
10 CORN TORTILLAS, CUT INTO TRIANGLES
1 cup LOW FAT CHEDDAR CHEESE
1 TACO SEASONING PACKET
- PREHEAT OVEN TO 350 DEGREES AND SPRAY A 9X13 BAKING DISH WITH COOKING SPRAY.
- ON THE STOVE, COOK UP THE 1 1/4 LB OF GROUND TURKEY AND SEASON WITH TACO SEASONING.
- IN A LARGE BOWL, MIX THE MEXICAN COOKING SAUCE, SALSA AND GREEK YOGURT.
- ADD THE GROUND TURKEY, GREEN CHILIES AND CORN TO THE BOWL- MIX. THEN ADD THE CUT UP TORTILLAS AND MIX TO INCORPORATE ALL FLAVORS.
- DUMP INTO BAKING DISH AND BAKE FOR 20 MINUTES.
- REMOVE AND ADD THE 1 CUP OF FAT FREE CHEESE (MOZZARELLA OR CHEDDAR WORKS) AND BAKE FOR ANOTHER 5 MINUTES OR UNTIL MELTED.
- REMOVE FROM OVEN AND ALLOW TO COOL A BIT, THEN ENJOY! A SERVING IS 1/7 OF THE PAN.
Nutrition per serving: 27g protein, 36g carbs, 4g fat, 4g fiber
CHICKEN DINNER-IN-A-POT (Servings: 7)
2 1/2 cup BUTTERNUT SQUASH PEELED AND CUT INTO 1-INCH CUBES
2 lbs CHICKEN BREAST, CHOPPED
1/2 tsp SEA SALT
1 tsp DRIED BASIL
1 tsp ROSEMARY
1/2 tsp PAPRIKA
1/4 tsp GARLIC POWDER
to taste BLACK PEPPER
dash RED PEPPER
1/4 tsp CELERY SEED
1/2 tsp DRIED PARSLEY
1/2 tsp CUMIN
4 ZUCCHINI, CUT INTO HALF CIRCLES
1 YELLOW ONION, PEELED AND DICED
2 GARLIC CLOVES, MINCED
- SPRAY A REALLY LARGE POT WITH COOKING SPRAY AND HEAT TO MEDIUM HEAT.
- ADD THE CUBED BUTTERNUT SQUASH AND SAUTÉ, COVERED FOR ABOUT FIVE MINUTES. MOVE SQUASH FROM POT AND SET ASIDE.
- SPRAY POT WITH COOKING SPRAY AGAIN, ADD THE CHICKEN, AND SEASON WITH SEA SALT AND BLACK PEPPER. COOK UNTIL CHICKEN IS BROWNED, STIRRING ON OCCASION.
- TURN THE HEAT DOWN TO MEDIUM-LOW AND ADD ALL OF THE OTHER INGREDIENTS ON THE LIST, AND COOK FOR 15 MINUTES. THEN ADD BACK THE SQUASH AND COOK FOR AN ADDITIONAL 5 MINUTES.
- DONE! A SERVING IS 1/7 OF THE RECIPE- TRY TO PUT EQUAL AMOUNTS OF CHICKEN IN EACH SERVING!
Nutrition per serving: 32g protein, 8g carbs, 3g fat, 2g fiber
Eat Real Food. Be Healthy. Feel Amazing!
by Carmen Ohling | Sep 25, 2017 | Uncategorized
Meal Prep Monday
Thank you for joining me for Monday’s Meal Prep on Facebook and IG!
Below are the recipes that I used this week for our meal prep. Be sure to check out the nutritional information for each recipe and adjust accordingly. Some of the recipes I make for myself and others for my hubby- he eats differently than I do most of the time. Please reach out to me if you have any questions and I can’t wait to see you in a few weeks for the next Monday’s Meal Prep!
Here is the link to the video for this Monday: https://www.facebook.com/pg/CarmenOhlingEatMoveLive/videos/?ref=page_internal
Are you stressed by thinking about what to make or confused on what to make each week?
Join the 28-Day Clean Eating Program (and our healthy tribe of amazing peeps) If you want an amazing menu, shopping list and nutritional information to follow each week- It’s only $38 for the entire month!
ALMOND FLOUR BANANA PANCAKES (Servings: 4)
1 1/2 cup ALMOND FLOUR (Make your own or I recommend Bob’s Redmill brand)
1 BANANA
1/4 tsp SEA SALT
1 tsp BAKING POWDER
3 EGGS
- 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
- PREHEAT A SKILLET OR GRIDDLE AND SPRAY WITH COOKING SPRAY.
- POUR INTO PANCAKES ONTO THE GRIDDLE, (SHOULD MAKE 8)- I USE A 1/4 CUP MEASURING SCOOP.
- COOK FOR 2-3 MINUTES PER SIDE. STORE REMAINING PANCAKES IN THE FRIDGE OR FREEZER (IN BAGGIES BY PORTION SIZE) UNTIL READY TO EAT. TO REHEAT AFROM FREEZER, USE THE TOASTER!
- A SERVING IS 2 PANCAKES.
Nutrition per serving: 7g Protein, 10g Carbs, 9g Fat, 2g Fiber
CREAMY SW CROCKPOT CHICKEN (Servings: 7)
3 lbs CHICKEN BREASTS
2 cup BLACK BEANS (I left this out today, but feel free to add!)
2 cup CORN (I left this out today, but feel free to add!)
2 4-oz DICED GREEN CHILIES
2 12-oz SALSA
2 8-oz LOW FAT CREAM CHEESE
SEA SALT AND BLACK PEPPER
- SEASON CHICKEN BREASTS WITH SEA SALT AND BLACK PEPPER. PLACE CHICKEN IN CROCKPOT.
- DUMP IN THE REMAINING INGREDIENTS, THEN COVER AND COOK FOR 4 HOURS ON HIGH OR 6-8 HOURS ON LOW. AFTER ABOUT A HOUR, GIVE EVERYTHING A GOOD STIR.
- REMOVE CHICKEN AND SHRED, THEN PLACE BACK IN CROCKPOT AND STIR. ALLOW TO COOL AND DIVDE INTO 7 EQUAL SERVINGS.
Nutrition per serving: 60g Protein, 34g Carbs, 13g Fat, 6g Fiber*
*Note: This is a HUGE serving, adjust as needed!
CROCKPOT CILANTRO LIME CHICKEN (or grilled chicken, like I did today!)
3 lbs CHICKEN BREASTS
3 LIMES, JUICED
1 JALAPENO, MINCED
2 tsp GARLIC POWDER
1 tsp SEA SALT
1 tsp BLACK PEPPER
1 cup CILANTRO, CHOPPED
- SEASON THE CHICKEN BREASTS WITH THE GARLIC POWDER, SEA SALT, AND BLACK PEPPER.
- ADD TO A LARGE FREEZER BAG AND ADD THE REMAINING INGREDIENTS.
- PLACE IN THE FRIDGE FOR 4 HOURS OR OVERNIGHT.
- DUMP INTO THE CROCKPOT AFTER MARINATING AND COOK ON LOW FOR 6-8 HOURS. (OR GRILL 12 MINUTES ON EACH SIDE!)
- ONCE COOKED, SHRED AND DIVIDE INTO 7 EQUAL PORTIONS.
Nutrition per serving: 46g Protein, 3g Carbs, 2g Fat, 1g Fiber
CHOCOLATE PB OVERNIGHT OATS (Servings: 1)
1 cup OATMEAL
1 scoop PROTEIN POWDER, CHOCOLATE (I used Allmax Chocolate Peanut Butter)
1 Tbsp PEANUT BUTTER
1 cup UNSWEETENED ALMOND MILK (OR CASHEW MILK)
- MIX ALL INGREDIENTS IN A MASON JAR OR OTHER CONTAINER WITH A TIGHTFITTING LID.
- PLACE IN FRIDGE OVERNIGHT AND EAT IN THE AM. EAT COLD OR HEAT UP.
Nutrition per serving: 40g Protein, 58g Carbs, 16g Fat, 9g Fiber*
*Note: This is a HUGE serving, adjust as needed!
Eat Real Food. Be Healthy. Feel Amazing!
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!
