Personal trainer, 30, shares her recipe for ‘incredibly gooey chocolate brownies’ – and they are under 200 calories per slice
- Personal trainer Sophie Allen shared her recipe for gooey chocolate brownies
- The 30-year-old from Sydney said she makes them with pumpkin for health
- Hundreds who saw the recipe, which has 197 calories, said they wanted to try it
- Previously, Sophie shared the exact day on a plate she swears by for health
Personal trainer Sophie Allen has shared her recipe for ‘incredibly gooey chocolate brownies’ – and they are under 200 calories per slice.
The 30-year-old from Sydney said healthy eating doesn’t have to mean eating chicken breasts and steamed broccoli all the time, and you can have a little bit of what you love, provided you adapt and make it healthy.
‘My recipe for moist gooey chocolate brownies is low calorie and delicious,’ Sophie posted on Instagram.
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Personal trainer Sophie Allen (pictured) has shared her recipe for ‘incredibly gooey chocolate brownies’ – and they are under 200 calories per slice
The brownies can be baked in under an hour and require just a few household ingredients.
To make the brownies, Sophie said you’ll need pumpkin, cacao powder, almond meal, baking powder, cinnamon, peanut butter, maple syrup, vanilla essence, nut milk, dark chocolate and some cashews or walnuts.
‘The brownies can be ready in just seven steps and will last best if they are stored in an airtight container for up to five days,’ Sophie said.
They are part of her recipe e-book, which contains dozens of healthy recipes designed for those counting and tracking their macronutrients.
The brownies can be baked in under an hour and need just a few household ingredients including pumpkin (the process pictured)
How to make Sophie Allen’s gooey chocolate brownies
Sophie shared how to make the brownies on her Instagram page (pictured)
20g cacao powder
100g almond meal (or flour of choice – oat or coconut will work too)
2tsp baking powder
40g peanut butter
30ml maple syrup
80ml unsweetened nut milk
2tsp vanilla essence
60g chocolate (Lindt 70 per cent dark)
30g cashews or walnuts
1. Preheat oven to 160 degrees Celsius, and fill a pot with water bringing the water to a boil over high heat. Cut pumpkin into even sized pieces and boil until soft.
2. When the pumpkin is cooked, drain water from pot and, using paper towels or a clean cloth, remove excess water from the pumpkin.
3.Mash pumpkin with a fork until consistency is smooth, then mix in all dry ingredients. Stir well to combine and set aside.
4. Combine dry ingredients and stir through all wet ingredients plus pumpkin.
5. Meanwhile melt your chocolate – you can do this in the microwave but be careful not to burn the chocolate – and chop cashews into smaller pieces.
6. Line a shallow baking tray with parchment paper. You can also give the tray a light spritz with olive oil spray before adding the parchment paper – and spoon brownie mixture into the tray, pressing the mixture firmly down, ensuring mixture is evenly spread and pushed firmly into the corners.
7. Place bomb brownies into the oven at 160 degrees Celsius for 25-30 minutes, or until cooked through. A skewer inserted should come out clean.
197 calories, 6.6 grams of protein, 14.7 grams of fat and 7.4 grams of carbs.
Source: Sophie Allen
Hundreds of people who saw the brownie recipe were impressed with the simple dish, writing things like ‘Omg, these look incredible’ and ‘I can’t wait to try’ (the brownies being made pictured)
Hundreds of people who saw the brownie recipe were impressed with the simple dish, writing things like ‘Omg, these look incredible’ and ‘I can’t wait to try’.
‘I love the use of pumpkin,’ one commenter posted. ‘It makes them so soft.’
Sophie responded: ‘It makes them so soft and you can’t even tell it’s a vegetable’.
Previously, Sophie (pictured) shared the exact daily breakdown of her meals – and revealed what she really eats to stay looking lean and toned year-round
The trainer (pictured) also aims to work out every single day, and tries to get 10,000 daily steps whatever happens
What is Sophie’s day on a plate?
* BREAKFAST: Two oat milk coffees and apple pie French toast.
* MID-MORNING: Weetbix, peaches and yoghurt.
* LUNCH: Salmon, rice and mixed vegetables.
* DINNER: Chicken, pumpkin and mixed vegetable pasta.
* DESSERT: Chocolate protein mug cake.
TOTALS = 1,715 calories, 123 grams of protein, 37 grams of fat and 222 grams of carbs.
Previously, Sophie shared the exact daily breakdown of her meals – and revealed what she really eats to stay looking lean and toned year-round.
While you might think the diet of a 30-year-old trainer is filled with leafy green vegetables and poached chicken, Sophie in fact shared that she also tries to fill her plate with plenty of carbs and healthy fats like walnuts, salmon and olive oil.
‘This is my full day of eating on 1,700 calories,’ Sophie posted on her Instagram page – sharing the calorie breakdown as well as the macronutrients of each meal and snack.
The trainer also aims to work out every single day, and tries to get 10,000 daily steps.
‘I’ve been getting 10,000 steps or just over per day for the past three weeks, and I’ve been really consistent with it as it’s something I do for my cardio levels,’ Sophie said.
Normally, Sophie said she gets into bed at around 9pm and then falls asleep between 10 and 10.30pm, waking up around 6.30am.
This allows her body to repair after working out, and means she is less likely to over-eat the next day.
To find out more about Sophie Allen, please visit her Instagram page here.
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