ashleysauvehealth ashleysauvehealth

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Ashley Sauvé, CHN  🥑 Holistic Nutritionist 👩🏻‍💻 Customer Success @thatcleanlife 🤘🏻 Making lame jokes and telling it like it is. ✉️ hello@ashleysauvehealth.com

Did you see my IG story about maple syrup? 🍁
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One of my (maaaaaany) nutrition pet peeves is the myth that dark maple syrup is superior to light maple syrup because it contains more nutrients. 🤔 I have seen some people claiming it’s a “great source of minerals.” 🧐
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1/4 cup of VERY DARK maple syrup contains 15% of the daily recommended intake for the mineral manganese, 4% of calcium and 4% of zinc. OH AND 48G SUGAR. 😬
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Maple syrup is still a “refined” sugar just like cane sugar, coconut sugar, agave, and brown rice syrup. I prefer to call them “free sugars” rather than refined, since it’s a bit less hostile sounding. Sometimes we eat free sugars and that’s cool! (If you’ve been following for a while you’ve probably seen me call out brands claiming “no refined sugar” which is BS and usually just means no cane sugar.)
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Anyway, all that is to say - if your going to sweeten your food, choose a sweetener you enjoy and stick to 1/2-1 tbsp or less. Try to have it with healthy fats, protein and fibre so as not to send you blood sugar on a wild rollercoaster ride.
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And for the love of god, if you are relying on a free sugar product for your mineral intake, get yourself to a nutritionist ASAP!! 🙏🏻

Beet greens! Do you eat them? 🤔 I don’t! Why? Because I hate them. 🤣
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But they’re insanely nutrient dense, packed with: vitamin K for bone health, more iron than spinach, and immune-boosting vitamin A. 💪🏻 They’re one of the healthiest greens around!
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If you’re like me, and hate beet greens, try getting your hands on some beet microgreens! 🌿 They’re milder in flavour with a nice sweetness and still pack a hefty nutritional punch! 👏🏻
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On my plate: toasted @ketobuns topped with @spreadem_kitchen cashew cream cheese and turmeric poached eggs, sprinkled with @greenbeltmicrogreens beet microgreens ❤️

Starting the week with a perfect poach 😍 #yolkporn
@spiffybakeshop gluten-free vegan bread, topped with avo, sprouts, and egg 💯🙌🏻 pretty much breakfast every single day... who else is a creature of habit?

This post is dedicated to the 104 of you who are on team Pumpkin Spice Banana Bread. 🎃 🍌 🍞 You know who you are.
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dry ingredients:
• 1 cup @bobsredmill gf all purpose flour
• 1 cup rolled oats (I also used bobs)
• 1 tbsp @simplyorganicfoods pumpkin pie spice
• 1 tbsp baking powder
• pinch of salt
wet ingredients:
• 2 ripe af bananas, mashed
• 1/3 cup melted coconut oil
• 2 eggs (or flax eggs)
• 1/4 cup maple syrup (extra dark)
• 1/2 cup pumpkin purée
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directions:
1. preheat oven to 350F and brush a loaf pan with coconut oil.
2. mix the dry ingredients together in one bowl, wet ingredients in another bowl, then add dry to wet and mix well.
3. pour into loaf pan and top with a sprinkle of pumpkin seeds (optional but not really, you should def use them).
4. bake for about 40-50 mins or until a toothpick inserted into the centre comes out clean.
5. DON’T TOUCH UNTIL IT’S 100% COOLED!!!
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PS. To everyone who DM’d me that you are on both teams, if you wanna add chocolate chips I won’t judge you.
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PPS. I topped with @sunbutter and pink salt.

My favourite pre-workout snack right now: @spiffybakeshop toast with 2tbsp @sunbutter, 1/2 sliced banana, and @beekeepers_naturals bee pollen. ☀️

The right fuel can make or break a workout. If you’re doing something intense (think: crossfit, spin, HIIT), I recommend eating something with complex carbs and a little healthy fat about 60 minutes before hand. 🍌 Too much fat or fibre might give you indigestion during your workout so keep it lighter and don’t be afraid of the carbs.

If your workouts are less intense (think: pilates, barre, lagree) you probably won’t need to add an extra snack to your day, maybe a piece of juicy fruit (like an apple or peach). Not that less intense workouts aren’t effective - they are wonderful! The way your body uses fuel and the amount of fuel required is just different. 🙏🏻

Let me know if you have any questions about pre/post workout nutrition. 👇🏻

🍳 🥑 🍞 Morning fuel of choice: @spiffybakeshop gf bread, topped with smashed avo, @organicgirl protein greens, and perfectly poached eggs.

Did you know: egg yolks are a good source of choline. Choline is a nutrient your body uses to make acetylcholine, a neurotransmitter involved in just about every basic function as well as memory and learning. People with Alzheimer’s tend to have lower levels and lower quality acetylcholine and their brains. So eat the damn yolks! 🧠

How does everyone like their eggs cooked? I like them all - except scrambled because wtf who would do that to an egg? 😱

🎃PALEO PUMPKIN CHOCOLATE CHIP MUFFINS🎃
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Basically dove headfirst into fall 🍂 this weekend and I have zero regrets. A lot of you asked for this recipe so here is is:
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wet ingredients:
• 1 cup pumpkin purée (I use canned)
• 1/3 cup coconut oil (melted)
• 1/3 cup maple syrup (the darker the better)
• 2 eggs
• 2 tsp vanilla extract
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dry ingredients:
• 1.5 cups almond flour
• 1/2 cup tapioca starch
• 2 tsp pumpkin pie spice
• 1 tbsp baking powder
• pinch of salt
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3/4 cup dark chocolate chips (I use @enjoylifefoods dark chocolate morsels because they contain 1/4 the sugar of other brands)
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directions:
1. Preheat your oven to 350F. Melt your coconut oil and use some of it to brush the muffin liners.
2. Combine wet ingredients in one bowl and dry ingredients in another.
3. Add wet to dry and combine well. Stir in chocolate chips.
4. Divide batter between muffin cups, filling up to about 1/2 cm under the top.
5. Bake for 30-35 mins, until a toothpick inserted into the centre muffin comes out clean. Cool completely before eating (I know it’s hard) or they will stick to the liners.
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Enjoy! 🎃 Tag me if you make them!

I don’t always eat red meat... but when I do I bury it under a pile of veggies. 😂

This was 1/2 a grass fed bison burger topped with a tons of sautéed mushrooms and some @followyourheart dairy-free cheese. 🧀 🍄

Curious to know how much red meat you guys eat! Are you into it or nah?

Friday 🙌🏻 even though I love my job, still crave some kind of work over the weekend, and never stay up past 10PM, it’s still my fave day of the week. 😂 Anyone else feel me? 🍷 @winerackcanada

This meal has been on repeat lately. So simple and sooooo goooood. 🤤 I like to use bean-based pasta for a ton of fibre and protein when I’m having a pasta-based meal, so I don’t mess up my blood sugar. Make fave bean pasta brands are: @chickapeapasta and @tolerant.foods. 🍝 The dairy-free alfredo I use is @nonavegan, made from cashews and soooo creamy. 😍 I usually get both at @wholefoodsont or @noahsnaturalfoods. Broccoli 🥦 makes everything better. Sometimes I use mushrooms instead. 🍄

Tell me your fave pasta combos!!

Peach crisp 🍑😍 actually the best part of life. 🙌🏻 Simple ingredients and just 3 steps. 🙏🏻 I’m not a baker but even I can pull this off and it’s amazing!
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Filling:
6 large peaches, sliced
2 tbsp arrowroot powder
1/2 tsp cinnamon
Crisp:
1 1/2 cup rolled oats
1/2 cup oat flour
3 tbsp avocado oil (or melted coconut oiled)
3 tbsp maple syrup
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1. Preheat oven to 350F and brush a glass baking dish wit oil.
2. Toss sliced peaches with arrowroot and cinnamon. Pour into baking dish.
3. In the bow you used for the peaches (save some dishes heck yeah) combine all crisp ingredients and mix well. Crumble topping over peaches.
3. Bake for 30 minutes!
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You can use any fruit in this recipe depending on what’s in season AND it’s healthy enough for dessert for breakfast. 😘

RIP Summer. 💕 I’ll always cherish what we had, but the future is calling my name, and it has pumpkin spice. 🎃🍂 It’s time to move on.

The limited time Pumpkin Pie Blondies from @shockinglyhealthy are insane, guys. 😍 Main ingredients are pumpkin, chickpeas, and dates... better go get some before I buy them ALL. 😂

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