My Healthy Chocolate Orange Brownies Have a Surprise Ingredient

We all have friends who help us in different ways: the friends we turn to for parenting advice, the friends we turn to for relationship advice, and the friends who make us laugh until our sides are gone. hurt us! Women, in particular, pride themselves on giving good advice to our friends, but what about ourselves? Let’s talk about being in your own corner for a change – and I’ve got a delicious snack to make with your weekend coffee.

We all want to be good friends: strong, loyal and there for each other. I’m lucky to have amazing people in my life and they in turn can call on me. But it’s how we talk to each other that’s the most important conversation we have every day. Can you imagine talking to a friend in the negative terms you sometimes use to talk to yourself?

Often the biggest obstacle to a healthy lifestyle isn’t access to a gym, having a personal trainer, or buying lots of equipment, it’s our inner voice. It can convince us to stop before we even try, or it can encourage us to do amazing things. My years as a professional athlete showed me the power of the voice in your head, my greatest “talent” was an ability to convince myself that I was as good as I needed to be against certain of the best women in the world. I worked very hard to make my internal dialogue work with me and not against me.

So what does your inner voice say? When you want to go for a walk, does he say “Ah, it looks like it’s going to rain” or “Of course, you’re tired after a long day, and it won’t change much anyway “? Changing this discourse is so important. This is where you come in! You must be your own lawyer. Ask yourself ‘what would I say to my best friend right now?’ Give yourself the advice you so kindly share with your friends and above all, follow your own advice!

Derval O’Rourke: Ask yourself ‘what would I say to my best friend right now?’ Give yourself the advice you so kindly share with your friends and above all, follow your own advice!

Three ways to improve your mindset:

1. For each negative thought, take a moment and challenge the thought. Try to think of two positives. “It’s a bit cold outside, I’m going for a walk tomorrow” becomes “Ah, the fresh air will chase away the cobwebs and then I can take a nice hot shower to warm myself up”.

2. Surround yourself with people who help you achieve your goals and who are there to tell you how to get there. If you’re feeling down, borrow positive energy from people who always make you smile or laugh. We used to have a saying during my race days: “near the radiators, watch out for the pipes”!

3. Music — if you sing a song, it’s much harder to talk negatively to each other at the same time! I recently had a big work presentation and I was feeling really nervous, which led to a lot of self-talk, and rather than drowning in my negative thoughts, I turned on an uplifting song and focused on it for 2 minutes. It actually worked wonders, the song was “Still Standing” by Elton John for anyone looking for some positive musical inspiration.

We can all get stuck in a rut or find ourselves lacking motivation, but if we saw a friend struggling like this, we wouldn’t hesitate to get them back on track. You can also do it for yourself, and being your own champion is an important part of positive change and healthy habits.

Wellness advice: Every day, write down three things you are grateful for, three things you love about yourself, and three things you would like to accomplish.

Exercise advice: 15 minutes every day. Whether for walking, running, swimming or playing with the children. It could be anything, but for the next week, set a timer and for 15 minutes you will move your body. Have fun and get creative, it’s about having fun, moving and building the habit.

Brownies with dark chocolate and orange zest

recipe from:Derval O’Rourke

These healthy chocolate and orange brownies have a surprise ingredient.

Brownies with dark chocolate and orange zest

Preparation time

15 minutes


  • 400g sweet potatoes, peeled and diced

  • 50g jumbo oatmeal porridge

  • 50g of pecan nuts

  • 1 tablespoon cocoa powder

  • 1 scoop vanilla protein powder

  • ½ teaspoon baking powder

  • ½ teaspoon of cinnamon

  • ½ teaspoon of salt

  • zest of 1 orange

  • 100 g dark chocolate (70% cocoa), chopped

  • ½ teaspoon coconut oil

  • 3 egg whites

  • 1 teaspoon of agave syrup


  1. Preheat the oven to 180°C/350°F/gas 4. Grease an 18 cm (7 inch) square mold and line it with parchment paper.

  2. Boil the sweet potato in salted water for 12 minutes or until tender. Drain, mash and set aside.

  3. Meanwhile, melt the chocolate and coconut oil in a heatproof bowl over a saucepan of simmering water and let cool slightly.

  4. In a bowl, combine rolled oats, pecans, cocoa powder, vanilla protein powder, baking powder, cinnamon, salt and orange zest. Add the mashed sweet potatoes and mix well. Add egg whites, agave and melted chocolate and stir until combined.

  5. Pour the mixture into the prepared pan and bake for about 30 minutes, until set in the center and an inserted knife comes out clean. Slice the slab into the pan, then carefully remove the brownies to cool on a wire rack.

Comments are closed.