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 | Jan 15, 2017 | Uncategorized
YOUR COMMUNITY WORKSHOP RECIPES!!!
This week I was blessed with the opportunity to meet so many amazing individuals and share my nutrition knowledge. I want to give a BIG THANK YOU you to each of you that came out for yourself, for your health, and for the health of our communities. Together, we can make a change for ourselves and our communities!
As promised, below are the recipes for the food that I shared with you at the events. Also, if you have another group, workplace, fitness center or community group that would like to meet up and learn about nutrition and improving health, please let me know so we can connect. Email me at carmen@carmenohling.com today!
Don’t forget to take the 10 day eat whole foods challenge, you don’t know how amazing you can feel- try it! Most of us are so close to feeling fantastic and obtaining true health and happiness….. YOU CAN DO IT!
GREEK YOGURT CHIA SEED PUDDING (Servings: 1)
2 Tbsp CHIA SEEDS
1/4 cup UNSWEETENED ALMOND OR CASHEW MILK
1 cup GREEK YOGURT, 0% PLAIN
1 Tbsp STEVIA
1/2 tsp VANILLA EXTRACT
1/4 tsp CINNAMON
pinch SEA SALT
1. MIX ALL INGREDIENTS IN A BOWL. TRANSFER TO A CONTAINER WITH A TIGHT FITTING LID (LIKE A MASON JAR).
2. ALLOW TO SIT OVERNIGHT OR FOR A MINIMUM OF 6 HOURS. REMOVE FROM FRIDGE AND TOP WITH FRUIT, ALMOND BUTTER, SLIVERED ALMONDS OR YOUR FAVORITE TOPPING!
Macros: 30g protein, 19g carbs, 9g fat, 9g fiber
CACAO COCONUT ENERGY BALLS (Servings: 7)
15 DATES, PITTED AND SOAKED IF DRY
1/2 cup PECANS
2 Tbsp CACAO POWDER
1/3 cup UNSWEETENED SHREDDED COCONUT
1/8 tsp SEA SALT
1 Tbsp WATER
1 1/2 Tbsp COCONUT OIL
1. DUMP THE PECANS INTO A HIGH SPEED BLENDER OR FOOD PROCESSOR AND BLEND UNTIL ALMOST A POWDER.
2. ADD THE REST OF THE INGREDIENTS AND BLEND UNTIL A DOUGH LIKE MIXTURE FORMS.
3. YOU MAY NEED TO SCRAPE DOWN THE SIDES A FEW TIMES AND BLEND AGAIN.
4. USING A TB, ROLL INTO 21 DOUGH BALLS OR FORM INTO 7 BARS. A SERVING IS 3 BALLS OR ONE BAR.
5. STORE THE ENERGY BALLS IN THE FREEZER IN A CONTAINER WITH A TIGHT FITTING LID FOR UP TO THREE MONTHS.
Macros: 2g protein, 16g carbs, 11g fat, 3.5g fiber
CACAO ORANGE ENERGY BALLS (Servings: 7)
12 DATES, PITTED AND SOAKED IF DRY
1 1/4 cup CASHEW, RAW
4 Tbsp CACAO POWDER
1/2 ORANGE, ZEST AND JUICE
1/2 tsp SEA SALT
1. DUMP THE CASHEWS INTO A HIGH SPEED BLENDER OR FOOD PROCESSOR, BLEND UNTIL THEY ARE ALMOST A POWDER.
2. ADD THE REMAINING INGREDIENTS UNTIL A DOUGH-LIKE MIXTURE IS FORMED.
3. YOU MAY NEED TO SCRAPE DOWN THE SIDES AND THEN BLEND AGAIN A FEW TIMES.
4. USING A TB, ROLL THE DOUGH INTO 21 BALLS OR FORM INTO 7 BARS. A SERVING IS 3 DOUGH BALLS OR 1 BAR.
5. STORE IN THE FREEZER FOR UP TO THREE MONTHS IN A CONTAINER WITH A TIGHT FITTING LID.
Macros: 5g protein, 23g carbs, 11.5g fat, 3.5g fiber
LEMON CHIA ENERGY BALLS (Servings: 7)
12 DATES, PITTED AND SOAKED IF DRY
1 1/4 cup CASHEW, RAW
1/2 cup UNSWEETENED SHREDDED COCONUT
1 1/2 scoop PROTEIN POWDER, VANILLA
2 Tbsp CHIA SEEDS
1 LEMON, ZEST AND JUICE.
1/2 tsp SEA SALT
2 tsp VANILLA EXTRACT
WATER AS NEEDED 1 TB AT A TIME
1. DUMP THE CASHEWS INTO A HIGH SPEED BLENDER OR FOOD PROCESSOR AND BLEND UNTIL ALMOST A POWDER.
2. ADD THE REMAINING INGREDIENTS, BLEND.
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. USING A TB, SCOOP UP A LITTLE DOUGH AND ROLL INTO A BALL. REPEAT THIS UNTIL YOU’VE MADE ABOUT 21 BALLS OR FORM INTO 7 BARS.
5. STORE IN THE FREEZER FOR UP TO 3 MONTHS IN A TIGHTLY SEALED CONTAINER. A SERVING IS 3 BALLS OR 1 BAR.
Macros: 11g protein, 24g carbs, 16g fat, 5g fiber
CACAO MINT ENERGY BALLS (Servings: 7)
12 DATES, PITTED AND SOAKED IF DRY
1 1/4 cup WALNUTS
4 Tbsp CACAO POWDER
2/3 cup UNSWEETENED SHREDDED COCONUT
2 Tbsp UNSWEETENED ALMOND MILK OR CASHEW MILK
1 tsp PEPPERMINT EXTRACT
1/2 tsp SEA SALT
1. DUMP THE WALNUTS INTO A HIGH SPEED BLENDER OR FOOD PROCESSOR AND BLEND UNTIL ALMOST A POWDER.
2. ADD THE REST OF THE INGREDIENTS AND BLEND UNTIL A DOUGH LIKE MIXTURE FORMS.
3. YOU MAY NEED TO SCRAPE DOWN THE SIDES A FEW TIMES AND BLEND AGAIN.
4. USING A TB, ROLL INTO 21 DOUGH BALLS OR FORM INTO 7 BARS. A SERVING IS 3 BALLS OR 1 BAR.
5. STORE THE ENERGY BALLS IN A CONTAINER WITH A TIGHT FITTING LID FOR UP TO THREE MONTHS.
Macros: 5g protein, 18g carbs, 19g fat, 5g fiber
I hope you enjoy these recipes and please share with your friends and family too. If you’d like more recipes like these, check out my 28-Day Clean Eating Program!
Eat Real Food. Be Healthy. Feel Amazing!
