Bare Blends Protein Pancakes!

bareblendsAs many of you know I’m currently training for the INBA State Championships. This involves a very strict diet and exercise regime and it’s something I chose to commit to without compromising my clean eating way of life. Protein is essential to building lean muscle and unfortunately I learnt the hard way that no all protein powders are created equal. Most of the mainstream protein powders are jam packed with nasty additives which make you feel like absolute crap. Surely it’s not a good sign when you wake up with a flat tummy..have a protein shake then look like you’re about to give birth. I searched high and low trying to find a powder that was nutritious, containing a high concentration of protein without a list of numbers and words I can’t pronounce on the back of the packet. And of course it had to taste good (trust me…there’s some pretty terrible ones out there!). I came across Bare Blends and absolutely LOVE their products. Not only do they taste good..they don’t add artificial ingredients, it’s an Australian brand and it also tastes really good in cooking (smoothies, pancakes, cereal etc). I got creative in my kitchen with these pancakes. Give it a go! Delish!

  • 300g Egg White
  • 30g Bare Blends Dark Cacao & Kakadu Plum Native WPI
  • 50g Oats or Quinoa Flakes
  • 1 tbsp Cacao
  • 1 Ripe Banana
  • 1/2 tsp Baking Soda

Simply place all of the ingredients into a bowl and use a stick mixer to combine. (You could also place the ingredients into a blender). Cook on a low-medium heat in a fry pan with a little rice bran or coconut oil. Once little bubbles appear over the batter it’s time to flip! Serve with fresh berries, banana, pure maple syrup or anything else that takes your fancy!

Enjoy!

Ash x

INSTAGRAM – ashleighjensen

Facebook

What motivates you?

PhotoGrid_1376916395096I’m often asked “How can you be bothered with all that health and fitness stuff?”, “Do you really get up at 5am every day to go to the gym/workout?” “Do you seriously eat healthy food all the time?”. The answer to all of these questions is yes, yes and yes. My philosophy is: If it’s important to you you will find a way – if not, you’ll find an excuse. Living my BEST life and getting the most out of every single day is my number one priority. Take a step back and ask yourself “What are my priorities?”, “What’s important to me?”, “Am I putting myself first?”.

Living a healthy life is more than just being slim/toned/in shape. Having a good bod is just a BONUS of taking care of ourselves in terms of a healthy lifestyle. Start with the basics…

1) Sleep – ESSENTIAL for brain function, emotions, hormones, healthy and radiant skin, digestion and the list goes on.

2) Fresh air + vitamin D – You’re parents probably told you and I will tell you too..GET OUTSIDE. Take your breakfast/lunch outside and enjoy the fresh air, scenery and sunlight. This is such an easy way to refresh and relax.

3) Healthy, nourishing food (& water) – You wouldn’t put diesel in a car that requires unleaded fuel..so why put junk into your body that doesn’t belong there. Personalise your diet to suit your needs and eat what makes YOU thrive. Fresh is best!

4) Move it! Get off your butt and don’t be afraid to sweat a little (or a lot!). Exercise releases positive endorphins and helps you to release built up tension, regain mental clarity, become physically more capable and hey, you might lose those last few kg’s.

We are mid way through the year. This is a perfect time to reassess the goals you may have set yourself at the start of 2013. Are you still on track? Do you need to add fuel to the fire? Start journaling, design an inspiration board, get yourself a workout buddy. Your body will thank you for it!

Ash xx

INSTAGRAM – ashleighjensen

Facebook

Update! Changes…

46559_10151467812313626_1131295536_nHi Everyone,

Just thought I would give a little update as I’m sure you’ve noticed the posts have been quite limited lately. I’ve set myself the challenge to compete in the INBA State Championships in September. Of course this involves pushing my body to it’s peak and strict “dieting”. As you would know I’m not a fan of that word as I believe it projects an unhealthy message. At the moment I am focusing on muscle gain and slight weight loss to be competition ready. My diet is still CLEAN although my meat intake has skyrocketed! I’m still listening to my body and have designed a meal plan for both maximum results on the the inside and the outside.

So now you know where things are headed for me this explains why the creative meals haven’t been popping up as frequently any more. My diet is basically the same day in, day out. Oats and eggs for breakfast then chicken/veg/fish/quinoa for the rest of the day (Six-seven times per day!). I’m being as creative as possible with breakfast and doing regular Instagram posts on my meals, progress, meal prep etc so if there’s anything you guys would like to see please let me know and I’d be happy to share.

Ash xx

Instagram

Facebook

 

Hummingbird Cake

e9bbb2b8deea11e28be922000aeb0c6a_7Eeeeee!!! I’m SO excited to share this recipe!! Hummingbird cake is one of my favourite naughty treats so I decided to create my own clean version of it! It’s been a long time in the making (i.e food thoughts that run through my head as I fall asleep) and boy, was it worth the wait!! Most gluten free cakes are dense, dry and chalky. With coconut flour as a base this cake is fluffy, moist and it’s hard to believe it’s guilt free. Enjoy xx

 

Ingredients:

  • 2 ripe bananas
  • 3/4 cup coconut flour
  • 1 tbsp cinnamon
  • 1 tsp sea salt
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 10 medjool dates
  • 1 tbsp 100% pure maple syrup
  • 1 tbsp vanilla extract
  • 4 eggs
  • 2 tubs Chobani pineapple yogurt
  • 3 tbsp melted coconut oil
  • 1 cup chopped pecans (or walnuts)
  • 1/4 cup shredded coconut
  • 1 tub Chobani plain yogurt
  • 1 tbsp honey
  • 1/2 tsp vanilla
  • Pepitas
  1. Preheat oven to 180 degrees
  2. Place dates in a bowl with 3 tbsp water ad microwave for 1 minute. Process with maple syrup until smooth.
  3. Mix together dates, bananas, eggs, vanilla and oil.
  4. In another bowl mix flour, cinnamon, coconut, nuts, baking powder, baking soda and salt until combined.
  5. Add dry ingredients to wet ingredients and stir in the tubs of yogurt.
  6. Place in a cake bundt/cake/muffin tin and bake until knife comes out clean and cake is golden (in a bundt tin I found this took approx 40 mins).
  7. Once cake has completely cooled, strain excess liquid from the plain yogurt tub and add honey and 1/2 tsp of vanilla.
  8. Mix well and ice the cake with the yogurt icing.
  9. Sprinkle with toasted pepitas and coconut.

Ash xx

Follow my on Instagram – ashleighjensen

Like me on Facebook

SUBSCRIBE TO MY YOUTUBE CHANNEL

I’m really getting into this YouTube thing

Hey guys! Uni holidays is here which means I have LOADS of time on my hands. I’ve set myself a few little projects and YouTube is one of them! Thank you to everyone who watched my first ever video which you can see by clicking here. I really appreciate your feedback and suggestions.

I often hear of people being confused when it comes to what we should be applying to our skin. It is just as important to nourish our bodies from the outside as it is from the inside. I have tried countless products with varying outcomes. In this video I have narrowed down my current favourites and the reasons behind why I would suggest these products as opposed to others you see advertised.

Any topic suggestions for upcoming videos would be much appreciated!

Don’t forget to follow me on INSTAGRAM ashleighjensen and like Wholesome-Living on Facebook

Ashleigh x

Clean Twix Bars

68623_10151909343848626_791378765_nWARNING! WARNING! THESE ARE ADDICTIVE!! For thise Twix/caramel/chocolate lovers – this is for you! These are gluten free, refined sugar free and taste delish! They are crispy, gooey and filled with a guilt free caramel. Sorry for the bad quality photo. New camera coming soon! (And possibly YouTube videos??? – what would you guys want to see?) – Enjoy!

Crispy Base:

  • 1 & 1/4 cup GF crispy rice puffs
  • 1/4 cup honey
  • 2 tbsp peanut butter – (healthiest option – Place pure peanuts in a powerful blender until smooth)
  • 1 tsp pure vanilla extract
  • pinch sea salt (I suggest pink Himalayan)

Caramel Filling:

  • 1 1/4 cups fresh Medjool dates (soak for 5 mins in warm water then drain)
  • 1 tbsp peanut butter
  • 1-3 tbsp almond milk, or more if needed
  • pinch sea salt

Chocolate Topping:

1. Line an pan or cake tin with baking paper. In a small saucepan, add the honey, peanut butter and vanilla. On a medium heat, stir ingredients until well combined. Add a pinch of salt and mix with rice puffs in a separate bowl. Mix well.

2. Pour rice puff base into your lined pan and press down with wet fingers. Use the back of a spatula to compress the base down and not leaving any gaps. Place into freezer and begin making the caramel.

3. Place soaked and drained dates, peanut butter, milk and salt into the food processor and process until smooth and thick and no chunks of dates remain.

4. Evenly spread the date caramel over the rice puff base. Place in the freezer for appox 15 minutes.

5. Melt the chocolate and coconut oil in a saucepan over a very low heat (chocolate burns super easily!!). When the chocolate begins to melt, remove from heat and stir until smooth. Spread chocolate on top of the caramel and place in the freezer until chocolate has set. Slice into rows. These can be stored in the freezer or the fridge.

Facebook

Instagram – ashleighjensen

Ash x

* adapted from ohsheglows