‘MAZING YOU WOMEN’S EMPOWERMENT HEALTHY RECIPES

by Carmen Ohling | Oct 7, 2017 | Uncategorized

I feel so blessed that I had the opportunity to speak again at the ‘Mazing You Women’s Conference to share my health knowledge, meal prep tips and healthy recipes with so many fantastic, empowering, impactful women- it was truly a day to remember!

Thank you for joining Bonnie and I for our Yoga + Meditation + Meal Prep for Success session.  A few key reminders from our time together:

1. There is no need to begin with an extravagant meal plan or a lengthy morning routine if your just starting.  Start small and work up from there- make your bed, meal prep one meal, try the bed yoga or simply begin your day with a large glass of warm lemon water.
2. Be intentional with your thoughts, routines and behaviors.
3. Move your body and fuel it with real, whole foods.
4. Take action today.  Don’t wait for Monday.  Each small healthy steps builds momentum and momentum leads to breakthroughs.  Each breakthrough allows you to get closer to living your absolute best life possible.

As promised, I put together a bunch of recipes listed below for you to try during your meal prep this week.   Be sure to tag me on your posts @carmenohlingeatmovelive when you try the recipes, I’d love to see your meal prep!

If you’d like more, I encourage you to check out the 28-Day Clean Eating Program that begins on October 23, 2017.  It’s a meal plan with nutritional information, shopping lists, meal prep instructions and healthy recipes.

Find more about the 28-Day Clean Eating Program here: https://carmenohling.com/product/28-day-clean-eating-program-for-women-october-2017/

CHAI-CHIA ENERGY BALLS (These were sampled at the conference!)

15 DATES, PITTED AND SOAKED IF DRY
1 1/4 cup CASHEW, RAW
1/2 cup UNSWEETENED SHREDDED COCONUT
1  scoop BOB’S REDMILL CHAI PROTEIN POWDER
2 Tbsp CHIA SEEDS
1/2 tsp SEA SALT
2 tsp VANILLA EXTRACT
WATER AS NEEDED

1. DUMP THE CASHEWS INTO A HIGH SPEED BLENDER OR FOOD PROCESSOR AND BLEND UNTIL ALMOST A POWDER.

2. ADD THE REMAINING INGREDIENTS, ZESTING THE LEMON AND USING THE JUICE TOO.

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.

Servings: 7

ALMOND FLOUR BANANA PANCAKES (Inspired by Jennifer Bustamante)

1 1/2 cup ALMOND FLOUR
1 BANANA
1/4 tsp SEA SALT
1 tsp BAKING POWDER
3 EGGS

1. 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

2. PREHEAT A SKILLET OR GRIDDLE AND SPRAY WITH COOKING SPRAY.

3. POUR INTO PANCAKES ONTO THE GRIDDLE, (SHOULD MAKE 8)- I USE A 1/4 CUP MEASURING SCOOP.

4. COOK FOR 2-3 MINUTES PER SIDE. STORE REMAINING PANCAKES IN THE FRIDGE UNTIL READY TO EAT.

5. A SERVING IS 2 PANCAKES. STORE IN THE FRIDGE OR FREEZER WRAPPED.

Servings: 4

BAKING SHEET CHICKEN FAJITAS

1 lb CHICKEN BREASTS
3 BELL PEPPERS
1 ONION, SLICED
2 tsp CHILI POWDER
1 tsp CUMIN
1/2 tsp GARLIC POWDER
1/8 tsp RED PEPPER (OPTIONAL)
1 tsp SEA SALT
1/2 tsp BLACK PEPPER

1. PREHEAT OVEN TO 400 DEGREES AND LINE A BAKING SHEET WITH FOIL, THEN SPRAY WITH COOKING SPRAY.

2. SLICE THE CHICKEN, BELL PEPPERS AND ONION IN SIMILAR SIZES AND PLACE IN A LARGE BOWL.

3. ADD IN ALL SEASONING AND MIX WELL. ADJUST THE SEASONING AS NEEDED, BASED ON YOUR PREFERENCES.

4. DUMP INTO BAKING SHEET AND BAKE FOR 25-30 MINUTES UNTIL CHICKEN IS COOKED THROUGH.

5. DIVIDE INTO 4 EQUAL SERVINGS.  SERVE WITH CORN TORTILLA OR MAKE INTO A FAJITA SALAD.

Servings: 4

CHICKEN-VEGGIE LO MIEN – (GLUTEN FREE OPTION)

1 lb CHICKEN BREAST, SLICED THIN IN LONG STRIPS
1 CARROT, SLICED THIN
1 ONION, SLICED THIN
1 RED BELL PEPPER , SLICED THIN
8 oz WATER CHESTNUTS, SLICED (CANNED)
8 oz BAMBOO SHOOTS (CANNED)
5 MUSHROOMS, SLICED
8 oz BROWN RICE NOODLES
3 tsp PEANUT OIL
2 Tbsp BRAGG’S LIQUID AMINOS
2 Tbsp STEVIA
1 tsp SRIRACHA
1 GARLIC CLOVE, CHOPPED
1 tsp GINGER, FRESHLY GRATED

1. SLICE ALL THE VEGGIES AND CHICKEN. SEASON THE CHICKEN WITH SEA SALT AND BLACK PEPPER.

2. IN A LARGE POT, BOIL WATER TO COOK THE NOODLES (WILL TAKE ABOUT 6 MINS).

3. IN A WOK OR LARGE SKILLET, HEAT 1 TSP OF PEANUT OIL (OR SESAME OIL).

4. IN A SMALL BOWL COMBINE THE REMAINING 2TSP OIL, BRAGG’S LIQUID AMINOS, GINGER, GARLIC, STEVIA AND SRIRACHA AND WHISK TO COMBINE.

5. COOK THE CHICKEN FOR 2 MINUTES. BOIL THE NOODLES. ADD ALL OF THE VEGGIES TO THE CHICKEN PAN. COOK ON HIGH FOR 5-10 MINUTES UNTIL CHICKEN IS COOKED THROUGH AND VEGGIES ARE CRISP-TENDER COOKED.

6. DRAIN THE NOODLES AND RINSE THEM THEN ADD THEM TO THE CHICKEN/VEGGIE PAN. TURN OFF HEAT, POUR IN THE SAUCE AND MIX WELL TO COMBINE.

7. DIVIDE INTO 5 EQUAL SERVINGS.

Servings: 5

AVOCADO BLACK BEAN BURGERS

2 15-oz BLACK BEANS, LOW SODIUM
1/4 cup AVOCADO, MASHED
1/2 cup SALSA
1/2 tsp GARLIC POWDER
1/2 tsp CUMIN
1/2 tsp BLACK PEPPER
1 cup PANKO BREAD CRUMBS
1 EGG

1. MASH THE BLACK BEANS IN A LARGE BOWL, THEN ADD THE REMAINING INGREDIENTS AND MIX WELL.

2. FORM INTO 7 EQUAL BURGER PATTIES. COOK THEM IN ADVANCE AND STORE IN THE FRIDGE OR WRAP INDIVIDUALLY IN PLASTIC AND STORE IN THE FRIDGE TO COOK AS NEEDED.

3. WHEN COOKING, SPRAY A SKILLET WITH COOKING SPRAY AND COOK FOR ABOUT 7 MINUTES ON EACH SIDE.

Servings: 7

MAGIC MUSHROOM SOUP

1 YELLOW ONION, PEELED AND CHOPPED
2 GARLIC CLOVES, CHOPPED
3 cups MUSHROOMS, CHOPPED (USE A VARIETY)
1/2 Tbsp BRAGG’S LIQUID AMINOS
4 cups BEEF BROTH, LOW SODIUM
1/4 cup BARLEY
2 cups KALE
1 tsp FRESH THYME, CHOPPED
SEA SALT AND BLACK PEPPER TO TASTE

1. IN A LARGE POT ON THE STOVE, SPRAY WITH COOKING SPRAY AND ADD THE ONION AND GARLIC.

2. STIR, ALLOWING IT TO COOK DOWN FOR 3-5 MINUTES.

3. ADD THE MUSHROOMS, AND STIR. COOK FOR ABOUT 5-8 MINUTES, THEN ADD THE BRAGG’S LIQUID AMINOS.

4. ADD THE BARLEY AND THE BEEF BROTH, STIR AND BRING TO A BOIL, THEN TURN DOWN TO SIMMER FOR 20 MINUTES.

5. ADD THE KALE, THYME AND SEA SALT AND PEPPER, STIR IN. COOK FOR ANOTHER 2-3 MINUTES.

6. DIVIDE INTO 4 SERVINGS.

Servings: 4

ZUCCHINI PUMPKIN MUFFINS

2 ZUCCHINI
1 cup PUMPKIN SEEDS
4 EGGS
1/4 cup FLAXSEED
1/2 cup TAPIOCA FLOUR (I RECOMMEND BOB’S REDMILL)
1/2 tsp GARLIC POWDER
1/2 tsp BLACK PEPPER
1/4 tsp SEA SALT

1. PREHEAT THE OVEN TO 350 DEGREES AND SPRAY A MUFFIN TIN WITH COOKING SPRAY OR USE SILICON LINERS. (14 HOLES NEEDED!)

2. BLEND UP THE 1 CUP OF PUMPKIN SEEDS INTO A FLOUR LIKE CONSISTENCY AND DUMP INTO A BOWL.

3. ADD THE REMAINING INGREDIENTS AND MIX WELL.

4. POUR INTO THE PREPARED MUFFIN TIN AND BAKE FOR 28-32 MINUTES, OR UNTIL A TOOTHPICK COMES OUT CLEAN AND THE MUFFIN EDGES ARE A LITTLE BROWN.

5. ALLOW TO COOL, REMOVE FROM PAN OR LINERS AND STORE IN THE FRIDGE FOR UP TO 1 WEEK. A SERVING IS 2 MUFFINS.

Servings: 7

EAT REAL FOOD.  BE HEALTHY. FEEL AMAZING!

A BIG thank you to Bob’s Redmill (https://www.bobsredmill.com/) for sponsoring our session and for Bonnie Weeks for being an amazing partner in sharing her yoga and health knowledge!  Don’t forget to head over to her website to grab those yoga flows at https://bonnieweeks.com/