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CleanTreats
nicolelouise
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CleanTreats
Pecan pie 🥧 always a good choice - - For the Pie 250g pecans raw 1c pure maple 3/4c date paste* 3 whole eggs 1/4c organic butter 1tsp vanilla 1tsp sweetvia pinch of salt For the crust 110g organic butter - diced 3/4c plain flour pinch of salt 1-2tbsp cold water 30g scoop vanilla protein powder we use @bulknutrients Directions 1. Pre-heat oven to 170 degrees. 2. make the pie crust - add butter, flour, protein powder, salt to a bowl. work together using fingertips - not palms (to prevent melting the better). This takes a while, and bring together to a crumbly consistency. 3. Add 1tbsp water at a time to bring together. Place out onto a floured surface, roll out to 1/2cm thickness. Transfer into pie tin, set aside. 4. Make the filling 5. Combine all ingredients into a blender and blend until smooth. 6. Scatter 3/4 of pecans over the base. Pour the date mix over top. Decorate with remaining pecans. 7. Bake 35-40minutes until set. Remove from oven and allow to cool before removing from tin. best served with cream :)Chocolate Peanut Butter Fudge Cups Ingredients For the chocolate later 100g coconut oil 70g chocolate 50g almond butter 20g cocoa 1tsp sweetvia — For the peanut layer 70g coconut oil 50g peanut butter - smooth or crunchy 1tsp cinnamon 1/2tbsp maple — Directions 1. Melt the coconut oil for both in two separate bowls. 2. Stir in all ingredients for each layer. 3. We used silicon cupcake cases - add half the chocolate mix across 8 cupcake cases. Set the rest aside. Place them in the fridge to set for 15-20minutes 4. Add the peanut mix on top of the set chocolate base. Allow to set again 5. Top with remaining chocolate mix. Allow to set. — Ready to eat! Best stored in the fridge — Note; you could make these as just chocolate, or just peanut. Or just 2 layers if you like. If the mixes set a bit while you wait for the cupcakes to set, just remelt in the microwave 10-20seconds. — Nutritional information per serve (50g)/per 100g Energy (Kj): 1620/3060 | Protein (g): 4.8/9 | Fat (g): 38/71.6 | Sat.fat (g): 25.7/48.6 | Carbs (g): 6.9/13 | Sugar (g): 5.2/9.8 | Sodium (mg): 35/65 — #chocolaefudge #protein #chocolate #pb #peanuts #cheatclean #cleantreats #healthy #yum #raw #choc #tasty#longweekendsPoke bowls 👌🏻 #poke #cleantreats #yum #bowl #savory #tasty #treats #eatclean #healthy #salmon #edamame #avocado #riceBecause on Monday’s we need coffee - - Our favourite coffee beans are from tassie local @zimmahcoffee 😍 - To make a cold brew; cover your grinds with water and soak for 24-48hrs. About 1 part grinds and 6-8parts water Strain when ready and either drink as it, top with your choice of milk or add a dash of liquid sweetener. Delish! We added some maple and vanilla to ours pictured - - #coldbrew #yum #coffee #vanilla #maple #milk #drink #mondays #coffeedays #zimmah #tasmanianWhich oats would you like? 1. Choc chip almond butter 2. Chocolate coconut 3. Turmeric, raisin and mango - - #cheatclean #cleantreats #bulknutrients #wpi #wpc #protein #yum #chocolate #oats #mango #seeds #coconutTop Posts & Pages
Category Archives: Workouts
Legs
Single leg reverse lunges – 3 sets – 10 each leg Single leg split squats – 3 sets – 12 each leg Single leg Bulgarian squats – 10 each leg Single leg leg press – 5 sets – right leg … Continue reading
Shoulders
Shoulders Dumbbell shoulder raises (low weight) – 3 sets – 15 straight arm straight out at sides, 15 straight arm 45 degrees out, 15 straight arm, straight out in front. Dumbbell should raises – 3 sets – 10 straight arm … Continue reading
Leg Workout
Legs Squats – 3 sets – 10 close, 10 normal and 10 wide Squats (feet close) with straight legged deadlifts – 3 sets – 12-15 reps each Squats (feet normal) with split squats – 3 sets – 10-12 reps each … Continue reading
Back
Bent over row- 3 sets- 10 slow 5 fast Bent over row with dear felt flys – 3 sets 10reps Seated middle back row – 3 sets -20 interchange reps with 10 full Seated middle back row with seated ISO … Continue reading
Back and bis
Wide grip lat pulls with barbell curls 5 sets 10 slow 10fast pulls and 15rep curls Seated cable row with dumbbell (facing in) curls 4 sets 10slow 10fast rows with 12 rep curls Bent over row (hands up grip) controlled … Continue reading
Legs
Squats (feet together) with dumbbell dead lifts – 5 sets, 15.12.10.8.8 rep squats and 15rep deads Barbell reverse lunges with good mornings (barbell on shoulders straight leg bend over light weight) 4 sets- 10rep each leg reverse lunges with 15rep … Continue reading
Back and Bis
Wide grip lat pulls x3 15reps Bent over row (hands up grip) controlled x3 10-12 reps Dead lift x3 8-10reps Rear self flys seated with laying on side rear felt flys x3 10rep seated 20rep side Dumbbell curls 1 1/3rep … Continue reading
Back
Chin ups standard 3x 10reps Chin up wide with wide late pulls x3 10reps Chin ups standard with middle grip pulls x3 10reps Chin ups close grip with close lat pulls (change grip piece) x3 10reps Chin ups x3 10reps
Chest
Flat bench dumbbell press x3 15 reps slow Flat bench dumbbell press with twist with standing front cross over raises x3 10-15 reps On the ground dumbbell press with ouch ups x3 10rep press 20rep push ups Incline dumbbell Flys … Continue reading
