Recipes

6 Ingredient Healthy Chocolate Ganache Brownies

6 Ingredient Healthy Chocolate Ganache Brownies

I actually baked guys! I found this recipe on maker-of-all-things-gooey-and-delicious-looking @sarahlynnfitness's Instagram page. So freaking yummo! Here's what you'll need:

INGREDIENTS

2 large sweet potatoes
2 cups plain Greek yogurt
1 cup cocoa powder
Handful of white choc drops
1/3 Women's Best coconut oil
8 half scoops Women's Best chocolate whey protein powder

METHOD

Pre-heat the oven to 180°C. Slash the sweet potatoes with a knife and pop in the microwave for 10 minutes. Cut both open down the middle and microwave for a further 5 minutes. Take them out once the insides are nice and soft. Scoop out the insides and mash the sweet potatoes in a bowl. Add to the blender. Add the yogurt and the coconut oil. Blend. Add the whey protein powder. Blend. Add the cocoa powder. Blend. 

Pour half the blended batter into a greased 8x8 pan. Pop in the oven for 15-20 minutes. Allow to cool then refrigerate overnight. This will be the brownies. Pour the remaining batter into another tray and refrigerate overnight as well. This will be the chocolate ganache. 

The next morning, take out the pre-bake brownies and slice into 9 squares. Add the chocolate ganache in between each layer of brownie and make a 3 tier stack, adding a sprinkling of white choc drops. Heat up some peanut butter in the microwave for a yummy topping! 

Enjoy!

Love Maddy x

My Daily Food Diary + Recipes

Daily Food Diary + Recipes

You guys asked for it, so here it is, my revised food diary! I like to keep things simple so I have the same pre-work and breakfast meal every morning. It’s a great way for me to get my calories in and both taste so delicious. All my meals are super easy. You’ll notice most of my meals follow the method of “combine in bowl”. I don’t have time to cook and I don’t like it, so all these meals are great if you’re busy like me! I'm currently bulking (eating in a calorie surplus) and eating between 2,300 - 2,500 calories a day. I'm working on incorporating more fruit and veggies into my day as I've realised by doing this that I'm severely lacking! Keeping a food diary for a week is something I highly recommend, you never realise how much you're missing out on (or what you're eating too much of). 

Pre-workout: Protein Smoothie

INGREDIENTS
250ml oat milk
30g rolled oats
15g Women’s Best Whey Protein
1/2 frozen banana
1 tbsp peanut butter
Ice 

METHOD
Mix all ingredients in a blender and blend. Pour to serve. 

Breakfast: Bircher Muesli

INGREDIENTS
150g greek yogurt
70g rolled oats
1 grated apple
70g frozen mixed berries
1 tsp honey
1 tsp cinnamon
10g Women’s Best Whey Protein

METHOD
Mix all together in a bowl and leave to soak overnight. 

Snack: Carrots and Dip

INGREDIENTS
2 carrots
1/2 avocado
15g cream cheese
1/2 lemon
pinch of salt and pepper 

METHOD
Dip: combine avocado, cream cheese and squeeze half a lemon into a bowl and blend with an electrical hand blender. Mix in salt and pepper. Chop carrots and serve with dip. 

Lunch: Gnocchi Napoletana

*Gonna keep it real here, I very rarely eat lunch that I have made. My lunch consists of leftovers from UberEats (gnocchi napoletana or another low fat pasta option). Or I'll have left over Indian from Monday night dinner at my boyfriend's mums house. She's very healthy and doesn't use heavy creamy, oils or fats to cook her food. I also eat a lot of Youfoodz which is a healthy food delivery service in Australia.  

Snack: Toast

2 slices of wholemeal toast with Nutlex, Peanut Butter and Nutella 

Dinner: Cheese + Bean Quesadilla

INGREDIENTS  
1 wholemeal flat bread
80g refried beans
50g grated cheese
2 tbsp light sour cream
Salsa: 1/4 can of corn, 1/2 medium tomato, 15g red onion and a squeeze of lemon

METHOD
Pre-heat oven to 180degrees. Prepare flat bread on a plate and spread the refried beans over the bread. Mix the salsa ingredients together and spread over one half of the bread. Spread the cheese over the other half of the bread. Transfer to a tray and pop in the oven. Take out when the cheese has melted (should be around 5-10 minutes). Spread sour cream on top of the salsa and fold bread in half. Use a spatula to remove from the tray and plate up. Cut into 4 triangle slices.     

Snack: Tea and Chocolate

English Breakfast tea and a Tim Tam :) 

I hope this helps you out, and questions please leave a comment on my Instagram post.  

Love Maddy x

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The Yummiest 5-minute Protein Oats

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The Yummiest 5-minute Protein Oats

Probably the easiest protein powder recipe out there. Because who can be bothered making protein pancakes every morning? I like to make this and take it with me to my Personal Training course, it's simple, easy, affordable and delicious. Ticking all my boxes! I like to use a whole tub of greek yogurt and portion out 4 servings for my week, that way I just do my washing up in one go. 

@mimikinis 💓 I love being creative and I love every second I spend on Mimi Kini. However, recently I’ve been so busy that and I struggle to maintain any sort of “balance” in my life. I haven’t been home for longer than 2 weeks since July. I find it difficult to balance my work, my relationship, friendships, family and my health. I tend to put 100% into something that I focus on which is always work, leaving little left over to the other people that are important in my life. I become so obsessed and passionate about what I’m working on, that everything else falls to the wayside. I get so much joy and satisfaction out of work, that I forget I need anything or anyone else in my life. I forgot to message my best friend on her birthday, I didn’t call or message my mum for 3 weeks when I was away, I hardly message my twin sister anymore, I wouldn’t checkin with my boyfriend for days on end, and eventually, people would start to give up on me. It leaves me with a huge feeling of guilt and makes me want to just bury my head further in my work so I don’t have to face up to the fact that I constantly disappoint people. Since losing Mimi, it’s made me realise how important it is to make time for those you love. I remember the last week I spent with Mimi and I only went with Sid to walk her once because I was too busy with work. It breaks my heart when I think about it, because these are the best, most special memories you can experience in life. We all want to make promises to ourselves to work harder, hustle more, get up earlier, go to be later and try, try again until we succeed, but it’s also really important to make sure you don’t lose sight of what’s really important and what really matters. So, instead of only just making a promise to myself to eat healthier, get stronger and work harder, I’m also making a promise to myself to make time to all the special people in my life who haven’t given up on me! Me being me, I’ve come up with a list to help me achieve my goals of being a better me. If you want to join me on my 8 week “Be Your Best You” challenge, then click through to the link in my bio to download my free PDF!
💓 If you like this workout, remember to like and save so you try it later! 💓 Plates aren't just for barbells! You can get a great workout from just using a plate. This is great fat burning circuit to give you all the feels in your leggies! The best way to burn fat is to target the legs through compound exercises. They make you work all your muscles the hardest, thus resulted in the most amount of calories burned. 🔥 Fat Blasted Leggie Workout 🔥 💖 Wood Chop 3x12 💡Pro Tip: This is a great one for your abbies! Breathe out as your twist your torso and keep your core engaged. 💖 Rotating Kneeling Front Hold 3x8 💡Pro Tip: Another great one for your abs and it's because a big fav of mine. Make sure not to tuck you chin, and direct your gaze forward. Level up, and keep the reverse knee off the ground. 💖 Squat Front Press 3x10 💡Pro Tip: This is a really great full body movement as it’s great for your core as well! If you struggle with squats I recommend exercise as holding the weight in front of you will help with your form. 💖 Floor to Press 3x10 💡 Pro Tip: Try do this in a flowing movement so it’s not jerky. 💖 Single Leg Deadlift 3x12 💡 Pro Tip: keep your gaze on one spot in front of you to help you stay balanced
🌏🌻World Vegan Day 🌻🌎 so here’s a pic of my butt coz #relevant 🌱 Now. I know I have many comments and DMs about this and a wide range of differing views. But the below are my views - you don’t have to agree with me and that’s okay if you don’t. You never deserve to be shamed or bullied, this will never, and has never, resulted in anyone changing their mind. It will only further enforce your views and push others away from you. It’s not a black and white situation. I don’t believe if you can’t go vegan then you should just keep eating meat. Some people can’t afford to be vegan. Not all people have the privilege to be vegan either. Fast food is affordable and cheap. If you have a family, you work two jobs and you’re struggling, becoming vegan is not exactly a priority, being vegan is a privilege. Telling somebody that if they can’t go vegan then they shouldn’t do anything at all is ridiculous to me. If we can make a change, no matter how small, it all adds up. Small steps. You don’t expect someone who has never exercised before to start training for their first bikini comp tomorrow. Change doesn’t happen overnight. And if it did for you, that’s great. But you can’t presume that everyone is like you. Many vegans used to be vegetarians and many vegetarians used to be pescatarians and many pescatarians used to do meatless Monday’s. We all start somewhere. Don’t condemn someone else’s starting point because it doesn’t align with yours. We can all make small changes everyday to do better and contribute to the welfare of animals and the environment. My cookbooks are on sale for the next 24 hours if you want to get in on the fun (lol this post didn’t sound fun haha but the recipes are!😂) and make the world a little bit better, one small change at a time 🦋 Use code WORLDVEGANDAY for 20% off 🌈
Don’t forget to tap and save for later 💛Feeling like a sexy banana 🍌 in this lil @gymshark get-up 🍌 Someone commented on my inner thighs the last time I wore shorts saying that I shouldn’t wear them because I had “fat inner thighs” and should probably do some exercises to reduce that. She then defended herself saying that she was doing me a favour and helping me out because I probably wasn’t aware of my fatty inner thighs 🙄 It is something I’m insecure about because I don’t have rock hard inner thighs, and I’ve always been aware that my shorts dig into my thighs. But I just wasn’t that bothered. Then after that comment I felt like I should be more self conscious of them. When other people comment on someone else’s body to let them know that they have no boobs, or no butt or a fat stomach or cellulite, you’re not telling that person something they don’t already know. Trust me, we know. But if we’re showing it, it’s clear we also don’t care 🤷🏼‍♀️ Anyway... enjoy my shorts haha! You guys have been loving my at home workouts so here’s another one to add to your routine! It’s a burner 🔥🔥🔥 🌞 Side Plank + Oblique Crunch x15 🌞 Kneeling Rotating Twist x10 🌞 Raised Leg Toe Taps x15 🌞 Single Leg Ab Bikes x15 each leg 🐝 Perform 5 rounds with 1 minute break between each round
Goes to the hairdresser *shakes butt* 🤦🏼‍♀️ what can I say? Old habits die hard lmao 💁🏼‍♀️ @circlesofhair thanks for filming me shake my tush, and bringing me multiple cappuccinos and giving the best damn head massages ever 💓💓💓
🌟Smith Machine workout going down🌟The smith machine gets a lot of slack for being the lazy girls alternative to using a barbell, but I believe it’s got its uses. If you don’t have access to a barbell, a SM is your next best bet. One thing to remember when doing squats, because the bar is on a fixed vertical path, you won’t be able to shift your hips back. For that reason, your torso should remain in upright to a greater extent and your hips will remain “under” your shoulders to a greater degree. 💥Reverse Lunge to Squat 3x8 per leg 💡 Pro Tip: Love doing this on the SM so I don’t fall over, much safer them using a barbell if you’re doing a complex like this. 💥 Bulgarian Split Squat 3x8 💡 Pro Tip: great to use the SM for this if you struggle with your balance doing regular Bulgarians. 💥 Single Leg Squat 3x6 per leg 💡 Pro Tip: Try and get as deep as possible! This will really burn out your quads and is harddd so don’t give up, just try your best. 💥 Hip Thrust 3x20 💡 Pro Tip: prefer to do this exercise on a SM where the bar goes all the way down to the bottom, as your gym may get pisses at you for standing on the bench lol
Dedicated for all the peeps in the back with the “she just pulled her knickers up” comment. One of my favs. My body composition has changed so much recently, smaller waist, wider hips and I’m getting some delts! They are still tiny but I love my lil shoulders so much 💓What’s your favourite body part? Mine used to be the bottom of my feet because it was the only part of me that I couldn’t dissect and hate on (I’m not even kidding). There’s nothing wrong with openly admiring a part of/or all of you ❤️ I’m still getting there, body part, by body part, but I’m getting there 👊🏼
🏡 Home Ab Workout 🏡 You can do these exercises if you have one 5kg set and one 10kg set of dumbbells. Home workouts can be brutal guys 😅 Really love these exercises, because not only do they workout your abs, but your whole upper body get a good burn as well 🔥 💓 Lying Lat Pullovers 5kg 💓 Side Bend 10kg 💓 Russian Twists 5kg 🌟 Do as a circuit AMRAP before you burn out!