by Carmen Ohling | Aug 7, 2017 | Uncategorized
We took last month off (July) and it was fantastic! I am now back and ready to share recipes, mindset tips and workouts. During the first part of the year I am super grateful to say that I was able to help over 420 individuals become their best self through nutrition, mindset and fitness! Enough chit chat, but can you tell I’m excited?!?!
This weekend I had an abundance of zucchini in my garden, and Coach K from Anytime Fitness in Albany shared some fresh figs. So, why not make some new recipes. Zucchini muffins and fig bars- Enjoy!
Raw Fig Bars
Makes 12 bars
Macros for 1 bar: 9g protein, 28g carbs, 17g fat, 7g fiber
4 FIGS, FRESH
6 DATES, PITTED
1 Tbsp FLAXSEED, GROUND
2 tsp COCONUT NECTAR (OR PURE MAPLE SYRUP)
dash SEA SALT AND CINNAMON
1 cup CASHEWS
2 cups ALMONDS (YOU CAN USE THE NUT/SEED OF YOUR CHOICE)
1/2 cup FLAXSEED, GROUND
1 cup DATES, PITTED
1 tsp VANILLA EXTRACT
dash SEA SALT AND CINNAMON
2-3 Tbsp WATER (IF NEEDED)
1. IN A HIGH SPEED BLENDER OR FOOD PROCESSOR, PLACE THE FIGS, DATES, FLAX, SEA SALT AND CINNAMON AND BLEND UNTIL WELL COMBINED. POUR INTO A BOWL AND SET ASIDE, THIS WILL BE THE FILLING.
2. IN THE HIGH SPEED BLENDER OR FOOD PROCESSOR, ADD THE REMAINING INGREDIENTS (EXCEPT FOR THE WATER) ADD THAT 1TB AT A TIME AT THE END IF NEEDED.)
3. PULSE, SCRAP, BLEND AND REPEAT UNTIL WELL COMBINED. ADD WATER AS NEEDED.
4. IN A 8X8 OR 9X9 PAN, LINE IT WITH PARCHMENT THAT HANGS OVER THE SIDE. SPREAD 2/3 OF THE CRUST MIXTURE INTO THE BOTTOM AND FLATTEN OUT EQUALLY.
5. POUR IN THE FILLING AND SPREAD EVENLY.
6. CRUMBLE THE REMAINING TOPPING OVER THE FILLING, THEN COVER AND POP INTO THE FREEZER OVERNIGHT (OR 8 HOURS). REMOVE AND CUT INTO 12 BARS. STORE IN THE FREEZER UNTIL READY TO SERVE.
Servings: 12
Zucchini Muffins
Makes 16 muffins
Macros for 2 muffins: 21g protein, 17g carbs, 2g fat, 3g fiber
1 tsp CINNAMON
1/4 tsp SEA SALT
2 Tbsp STEVIA
2 tsp BAKING POWDER
2 tsp VANILLA EXTRACT
2 scoops PROTEIN POWDER, VANILLA (RECOMMEND CASEIN/WHEY BLEND)
1 cup ZUCCHINI
1 cup OATMEAL
6 EGG WHITES
1. PREHEAT OVEN TO 350 DEGREES.
2. SPRAY 2 MUFFIN TINS WITH COOKING SPRAY. YOU WILL FILL 8 OF THE MUFFINS.
3. MIX ALL INGREDIENTS IN A BOWL AND POUR INTO PAN.
4. BAKE 23-28, MINUTES UNTIL FULLY COOKED AND GOLDEN BROWN. A SERVING IS 2 MUFFINS.
Servings: 4
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 | May 3, 2017 | Uncategorized
ARE YOU READY FOR CINCO DE MAYO?
I love tacos just as much as the next person, so why not make a super flavorful, simple, and healthy option? I’ve been making and sharing this recipe for years now and everyone loves it! The key it the fresh squeezed citrus fruit. This recipe is so versatile too- make tacos, a salad, stir fry, take it for a potluck, or even a scramble in the morning. Plus, who can beat crockpot cooking- start it in the morning and dinner is ready when you get home!
Enjoy.
Eat Real Food. Be Healthy. Feel Amazing.
CHICKEN CARNITAS
28 oz CHICKEN BREASTS, BONELESS SKINLESS
4 GARLIC CLOVES, CHOPPED
1 Tbsp CHILI POWDER
1 Tbsp CUMIN
1/2 tsp SEA SALT
1/2 tsp BLACK PEPPER
1/2 tsp RED PEPPER, OPTIONAL
3/4 cup JUICE OF TWO ORANGES
1/4 cup JUICE OF ONE LIME
1. MIX THE FIRST FIVE INGREDIENTS IN A BOWL (SEASONING).
2. RUB THE SEASONING MIXTURE ONTO THE CHICKEN BREASTS.
3. PLACE THE CHICKEN BREASTS INTO THE CROCK POT.
4. SQUEEZE THE JUICE OF TWO LARGE ORANGES AND ONE LIME INTO THE CROCK POT OVER CHICKEN.
5. COOK ON LOW FOR 6-7 HOURS.
6. WHEN CHICKEN IS DONE, PREHEAT BROILED TO HIGH. SHRED CHICKEN BREASTS.
7. GET A BAKING SHEET AND LINE IT WITH FOIL. PUT THE SHREDDED CHICKEN DOWN AND SPOON SOME OF THE LIQUID FROM THE CROCK POT ONTO THE CHICKEN (APPROX 1/2 TO 1 CUP)
8. BROIL ON HIGH FOR 5 MINUTES. DONE! A SERVING IS 1/7 OF THE RECIPE, WHICH IS ABOUT 4OZ.
Nutrition: 27.5g protein, 2g carbs, 1.5g fat
by Carmen Ohling | Apr 24, 2017 | Uncategorized
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
by Carmen Ohling | Mar 17, 2017 | Uncategorized
Happy St. Patrick’s Day!
Today, I am sharing with you some “green” breakfast recipes. An easy way to increase the nutritional value of your daily diet and improve your health is to add vegetables, specifically green vegetables, to each meal. Vegetables are full of vitamins, minerals, phytonutrients and fiber. Unless you’re having eggs in the morning, breakfast can be the most challenging to get in your veggies. Here are a few breakfast ideas to get you going!!
ZUCCHINI OATMEAL (Servings: 1)
1/3 cup OATMEAL
1 cup ZUCCHINI, SHREDDED
1 cup UNSWEETENED ALMOND MILK
1 tsp CINNAMON
1 Tbsp STEVIA
1/4 tsp NUTMEG
dash SEA SALT
1 tsp VANILLA EXTRACT
1 Tbsp RAISINS
1 Tbsp PECANS, CHOPPED
1. IN A POT ON THE STOVE, BOIL THE MILK THEN ADD THE ALL OF THE INGREDIENTS EXCEPT FOR THE RAISINS AND PECANS.
2. REDUCE TO A SIMMER AND COOK UNTIL MOST OF THE LIQUID HAS ABSORBED.
3. WHEN DONE, POUR INTO A BOWL AND TOP WITH RAISINS AND PECANS.
4. NOTE: YOU CAN MAKE THIS UP TO 4 DAYS IN ADVANCE AND STORE IN THE FRIDGE, THEN HEAT UP WHEN READY TO EAT AND ADD TOPPINGS.
Nutrition: 7g protein, 34g carbs, 9g fat, 7g fiber
LEAN GREEN SHAKE (Servings: 1)
1 KIWI FRUIT, PEELED
1/2 BANANA , FROZEN
1 oz AVOCADO
1 cup KALE
1 scoop PROTEIN POWDER, VANILLA
1 cup UNSWEETENED ALMOND OR CASHEW MILK MILK
1 Tbsp STEVIA (OPTIONAL)
dash CINNAMON (OPTIONAL)
1. DUMP EVERYTHING INTO THE BLENDER AND BLEND WELL. ADD ICE IF NEEDED FOR DESIRED CONSISTENCY.
Nutrition: 30g, 38g carbs, 8g fat, 9g fiber
SPINACH-SWEET POTATO PROTEIN PANCAKES (Servings: 1)
4 oz SWEET POTATO, COOKED
1 cup SPINACH
2 EGG WHITES
1 scoop PROTEIN POWDER
1/2 tsp CINNAMON
1/2 tsp PUMPKIN PIE SPICE
1 tsp BAKING SODA
dash SEA SALT
1. PUT ALL INGREDIENTS INTO A BLENDER OR FOOD PROCESSOR AND BLEND INTO MIX WELL.
2. HEAT A PAN/GRIDDLE ON MED-LOW AND SPRAY WITH COOKING SPRAY.
3. POUR BATTER ON GRIDDLE AND COOK SLOWLY FOR ABOUT 4 MINUTES, THEN FLIP.
4. COOK FOR ABOUT 3 MINUTES ON THE SECOND SIDE. COOK SLOWLY ON EACH SIDE.
5. ENJOY!
Nutrition: 35g protein, 27g carbs, 0.5g fat, 5g fiber
Want more recipe ideas like this? Join my 28-Clean Eating Program!
https://carmenohling.com/product/28-day-clean-eating-program-for-women-april-2017
Eat Real Food. Be Healthy. Feel Amazing!
