Meli Wellness

No bake TWIX Bars

Peanut Butter Caramel
160 ml Peanut Butter
80 ml Maple Syrup
30 ml Coconut Oil- melted
5 ml Vanilla Extract

Base layer
225 g Almond Flour
60 g Homemade Oat Flour
60 ml Coconut Oil - melted
60 ml Maple Syrup
¼ teaspoon Salt

Chocolate Layer
135 g Chocolate Chips
15 ml Coconut Oil


Instructions
Line an 8-inch x 8-inch baking pan with parchment paper or silicone mould. Set aside.

In a mixing bowl, stir oat flour, almond flour, melted coconut oil, maple syrup, and salt until the dough sticks together. If it is too dry, add a bit of water.
Press at the bottom single layer.
Place the pan/mould in the freezer while you prepare the peanut butter caramel.

In another bowl, stir peanut butter, maple syrup, coconut oil, and vanilla extract.
Pour the peanut butter caramel on top of the previous layer. Place the pan/mould in the freezer for one hour before adding the melted chocolate.
When the caramel layer is set, remove the pan/mould from the freezer and prepare the chocolate layer.

In a bowl or pan, add the chocolate chips and coconut oil, melt and stir until fully melted.
Pour the melted chocolate on top of the caramel layer.
Place the pan/mould in the freezer again until the chocolate is set and hard for about 10-12 minutes.



❤️

To every woman who keeps showing up, this is for you. ❤️

People see the workout, but they don't see the journey.

They don't see the hormonal changes, the way pregnancy transforms your body, the sleepless nights, the demands of work, or the endless responsibilities of raising a family.

As mothers and grandmothers, life doesn't slow down. We juggle children, grandchildren, careers, homes, and everyone else's needs. Yet somehow, we still find that one hour.

That 1️⃣ hour isn't just a workout.

🔸️It's happiness.
🔸️It's strength.
🔸️It's self-care.
🔸️It's self-love.
🔸️It's investing in our health and our future.

So if you showed up today, be proud of yourself. Every workout is a reminder that you're stronger than you think 💪

Here's to every woman choosing herself, one hour at a time. You are worth it. 🤍✨

Almond Flour Chocolate Cake

❌️No eggs
❌️No Gluten
❌️No Dairy

220 g Medjool Dates
80 ml Maple Syrup
60 ml Peanut Butter
300 ml Almond Milk
280 g Almond Flour
45 g Unsweetened Cocoa Powder
2 tablespoons Chia Seeds
1 teaspoon Baking Soda
1 teaspoon Baking Powder

Preheat the oven to 180°C.
Line a 9-inch spring form round cake pan with parchment paper, on the bottom and on the sides of the pan. Oil the bottom and sides with cooking oil spray. Set aside.
In a bowl, add dates, cover with boiled water, and set them aside for 5 minutes to soften.
Drain the dates over a sieve to discard the water.
Place the soaked dates in a food processor along with maple syrup, peanut butter, and almond milk.
Process until smooth.
Add remaining dry ingredients and blend again until a thick, smooth chocolate cake batter forms. Remove blade and scrape down any batter that sticks to it into the food processor bowl.
Use a rubber spatula to transfer the batter from the food processor to the cake pan.
Sprinkle a few sliced almonds ot crushed almond on top of the cake.
Bake the cake for 55-65 minutes at 180°C. Foil the top of the pan after 30 minutes to prevent the cake from darkening or burning on top.
Insert a toothpick in the middle of the cake to check the baking time.
Cool down 10 minutes in the pan at room temperature, then run a knife around the cake pan to loosen the cake. Then, open the springform carefully to release the cake on a cooling rack.
Let the cake cool down for 2 hours at room temperature before slicing.
Slice and serve with melted dark chocolate on top and almond butter (optional)

Coconut Chocolate Bars 🥥

Just like Bounty bars 🍫 😋

Coconut layer:
1 cup canned coconut cream (thick)
1 1/2 - 2 cups shredded coconut (unsweetened)
2–3 tbsp maple syrup
1 tsp vanilla
pinch of salt
1 tbsp melted coconut oil

Chocolate layer:
1–1¼ cups chocolate chips
1 tsp coconut oil (optional)

Instructions:
Mix everything for the coconut layer, should be thick and sticky like cookie dough
Press into a lined 8×8 pan or mould
Freeze 45–60 minutes
Melt chocolate and pour over
Freeze another 20–30 minutes

Store in fridge for best texture and let sit a few minutes before eating

The real workout starts when you want to stop- Ronnie Coleman

No bake Peanut Doughnuts 🍩

Just 7 ingredients 👇

Dates
Oats
Cocoa
Peanut butter
Dark chocolate
Coconut Oil
Chopped peanuts 🥜

Place the pitted dates in a pot, with a bit of water. Boil and stir continuously, until it comes into a paste.
Let it cool. Pour in the Oats, Cocoa and peanut butter. Stir the mixture until all ingredients are well mixed.
Place the mixture into the doughnut shaped mould and refrigerate.
Till they firm up, prepare the chocolate coating.
Place the chocolate in a microwave-safe bowl or in a saucepan. Once the chocolate is melted, pour in 1 tbsp of Coconut oil and chopped peanuts.
Place the doughnut shaped mixture, 1 by 1, in the chocolate. With 2 forks, gently cover them with the melted chocolate and place them onto a parchment paper.
When all are covered, place them into the freezer for at least 1 hour.

Enjoy 😃

Life lately...

Ever since my last photoshoot, held on the 17th of June 2025, I haven't stopped.

🔴I haven't stopped chasing my dreams.
🔴I haven't stopped being a mother.
🔴I haven't stopped being a wife.
🔴I haven't stopped being a coach.
🔴I haven't stopped furthering my studies.
🔴I haven't stopped staying committed to my diet and workout 6 times a week.

But behind the smiles, the jokes, and the laughter is:
🟠A woman who has cried in pain.
🟠A woman who has endured restless nights studying, late nights cooking, and moments of feeling completely overwhelmed.
🟠A woman who has screamed, had emotional outbursts week after week, and questioned how much more she could take.

Balancing family, work, multiple medical procedures and 4 surgeries, studying, training, meal prepping for myself and my family, and working through injuries hasn't been easy.

So before you judge someone, think twice 🤔

🫵never truly know the battles they're fighting behind closed doors.

What keeps me going?

➡️Mindset.
➡️Discipline.
➡️Dedication.
➡️Consistency.

Because giving up has never been an option.

To anyone silently fighting their own battles: keep going. Your strength is greater than you know 🤍

💪