Friday, May 5, 2017

Can a Long Distance Relationship Really Last or Not?

Looking for relationship advice about whether long distance relationships really last or not?

Well, around 14 million people manage long distance relationships in the US. An additional 3.75 million couples are in a long distance marriage![1] Seems like a lot, right? So, what’s the deal? Will these relationships make it for the long haul?

Long Distance Relationships Are Indeed Challenging

Before you commit to a long distance relationship (LDR), you should know they come with a special set of challenges that other relationships don’t have to endure. Just because so many people are in one doesn’t mean they are easy. In fact, most of the relationship advice out there talks about how they almost never work out.

That doesn’t have to happen to you. LDR’s are definitely challenging, you just have to ask yourself if you’re ready to take on this unique kind of relationship before you commit.

Challenging, But Not Impossible

With most of the relationship advice out there pointing to how LDR’s are most likely to fail, it can be pretty demotivating and make you start doubting if it’s a good idea or not. Seriously, how could a relationship ever overcome the obstacle of long distance?

With the right relationship advice, you can work through these challenges and potentially end up with a lasting and fulfilling relationship – if you’re willing to put in the effort.

Don’t believe it? Plenty of people have given relationship advice about all the reasons that LDR’s really can work. Maybe you’re wondering, “if something is so difficult, why not search for a partner who lives closer to you?” Because if you are willing to put in the time and effort, you could build an incredibly strong emotional connection with your partner. By the time the two of you make the decision to be closer, or live together, or get married, you will likely have a more fulfilling and healthier relationship than a lot of other couples. The distance between you two can actually work to bring you closer.

Overcoming the Challenges

Ready to tackle the challenges of a LDR? Take a look at this relationship advice and find out what the biggest challenges are and what you can do to work your way through them.

Growing Apart

The two of you can’t see each other every day or even every week for that matter. You are forced to maintain your relationship via phone calls and video chats (if the internet connection is strong enough). You life continues wherever you are and so does your partner’s, and they aren’t the same. The two of you will be growing and changing with the real possibility that this will cause you to grow apart.

How do you make sure to grow and change together despite the distance? The key here is to maintain regular and frequent communication. If your budget allows, try to visit each other as much as possible. This way, your individual changes don’t come as a surprise. Be honest with each other and bring it up the moment you start to feel like you’re growing apart.

Feeling Jealous

You are both mature and intelligent adults, trying to be supportive of each other’s independence. But every so often, jealousy rears its ugly head. It’s so easy to start worrying about who your partner spends all their time with and it’s only natural that you wish it could be with you.

Don’t let your jealousy control your interactions with your significant other. If you suspect they might have feelings for somebody else, ask. Don’t accuse. Recognize if your jealousy stems for your own insecurity and try to handle it together. It’s okay to ask for reassurance from time to time, that’s what relationships are for. But, make sure you fight jealousy early on so it doesn’t get out of control and take over your relationship.

Misunderstanding the Other Person’s Intention

When you’re in a long distance relationship, the two of you primarily rely on verbal or written communication. You don’t have the luxury of being face to face and seeing nonverbal behavior or facial expressions. It’s easy to misunderstand the intent behind what your significant other is saying. And these misunderstandings can lead to arguments.

To avoid this problem, try to be as clear as possible when writing or speaking. Don’t assume that the other person will understand or even know exactly what you’re talking about. If you aren’t sure you understood your partner, ask for clarification. Get out of the habit of reacting, instead make sure you understand everything first.

Making it Last

There is no doubt about it, being in a long distance relationship can be challenging. If you stick to this relationship advice, put in extra effort, and try to be patient, you may end up in one of the most fulfilling and emotionally rewarding relationships of your life.

Featured photo credit: Tofros.com via pexels.com

Reference

[1] longdistancerelationshipstatistics.com: LongDistanceRelationshipStatistics

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Leadership Isn't About Title or Position, But Your Ability to Influence Others

Are people in management roles necessarily leaders? Leadership skills are subjective – you can have many different styles that work to varying degrees. Our modern day challenges mean methods of leadership are influenced by multiple factors, and adapting to these and keeping your leadership qualities high is an indicator of a good leader.

Some people find themselves in management roles without having developed these crucial skills. Perhaps you’re a manager and struggle to lead your team? Or maybe you’re not in a management role, but feel you want to create better leadership skills?

The Benefits of Having Good Leadership Skills

Whether you’re in a leadership role or not, recognizing and implementing good leadership skills within your team or business can help your productivity and team relationships to no end.

It can even come down to implementing small changes that make a huge improvement. There are many ways you can do this, but there is one fundamental similarity with all effective leaders, and that’s having the ability to establish a co-operating following with either a team or an individual.

What Qualities and Skills Should a Good Leader Possess?

So what qualities make a positive, successful leader? The ability to set and achieve challenging goals, knowing when to make good, solid decisions, and at the same time be inspiring and supportive toward others are all skills that a person in a leadership role aspires to accomplish.

But there is no one-size-fits-all when it comes to good leadership skills. It’s all about using your personality to its greatest effect while being mindful of how your team works best and the goals you wish to achieve.

1. Being the Source of Positivity

Positivity is the number one mindset you should bring to a team or work environment. Positivity spreads, as does negativity, so keeping a good, positive mentality helps to motivate others as well as yourself. It forms the working atmosphere and provides energy, which goes toward better productivity and keeps people wanting to continually do their best.

2. Know Yourself and Your Team Well

Knowing your team’s strengths and weaknesses and being able to address them in order to get the best out of the team as a whole is one of the best skills you can develop. It’s all about using your resources well and to everyone’s advantage. It’s also about knowing your own strengths and weaknesses – using them well and working on your professional growth.

3. Be Confident in Your Decisions to Make Everyone Head in the Same Direction

Confidence gains respect, and when challenges arise, keeping yourself and your team calm in the face of setbacks shows that you are focusing on the larger goal rather than worrying about the minor bumps in the road. Having the confidence to stick by your decisions and believe in yourself and your abilities will keep you level-headed.

4. Keep Your Focus Strong

Leadership requires a lot of focus. Being able to visualize and see the end goal, whether it’s managing a big project or building up a small business, is highly important. But keeping that focus strong when challenges are thrown at you is the true trait of a leader. Focus means keeping on top of your team, together with your own responsibilities, without distractions.

5. Delegate to Make Your Team Feel Trusted

Delegating is all about trust, and building trust within your team cultivates a perception of respect with others. Clever delegating can use people’s strengths well, but also create positive challenges in order to allow certain members of your team to grow and gain more skills in the process.

6. Deliver What You Think Clearly to Get Everyone on the Same Page

Good communication is paramount. However, it’s not always about what you say but how you get your point across. Good leaders are articulate and able to clearly explain their visions, wants, and needs. It’s important that you and your team are on the same page at all times, so people with good leadership skills make it clear that they are available to communicate with on a daily basis. This will show you’re dependable and open.

7. Keep Your Words and Promises

You absolutely have to lead by example to be a good leader. People are less likely to work hard if they don’t see you doing the same. Showing your team that you’re on their side and working hard right next to them develops respect. Keeping your word and promises is also a must if you want to been seen as committed and trustworthy, so stick by what you say you’ll do.

8. Get Your Team to Generate Creative Ideas Together

Having a creative side helps immensely when plans go out the window. Having to make quick decisions is vital, and the ability to think outside the box can allow you to create the best options. Involving your team without making rash decisions isn’t a sign of weakness either, it’s about rallying your best resources to come up with the best solutions.

9. Trust Yourself So Your Team Can Trust You

When things are uncertain and the pressure is on, sometimes you will have to follow your gut feeling. Of course, knowledge of similar past experiences can help in these situations, but when you’re faced with a new challenge, you need to have the confidence to trust in yourself and your ability to make the correct or best decision you can. Your team can’t trust you if you can’t trust yourself.

10. Be Flexible with Your Approach to Deal with Different Situations

Business can throw all sorts of curveballs, so being adaptable is a sign of a good leader. But it isn’t just about adjusting to changes, having the ability to adapt your approach to different types of people and how they operate is a great skill to possess in leadership. The diversity of personalities and different ways of working means you need to be able to customize your approach toward them on an individual basis. This will inevitably get the best out of your team.

11. Be Able to Inspire and Motivate Your Team

Being able to inspire your team is a good motivational skill, and it’s about keeping the morale of the team up with things like bonus schemes. Enthusiasm and drive is what you ultimately want in your team and making efforts to cultivate this will go toward a more productive and successful business. All too often, workers’ needs are ignored because there’s too much focus on results, rather than looking after who or what is getting those results.

12. See Every Problem As a Challenge

The difference between a problem and a challenge is your mindset. You need to be the solution to a problem – in other words, you want to drive toward a problem, not shy away from it. By seeing a problem as a challenge you are showing your problem-solving skills and using it as a reason to learn and grow.

13. Encourage Your Team to Pursue Relentless Growth

Pushing people to be their very best stops you from having a stagnant team. A good leader knows the importance of nurturing and encouraging their team to be the best they can. Knowing that actively allowing growth will ultimately benefit your team as a whole, is an excellent skill to have as a leader.

14. Be Consistent with the Values You Set

Your employees are usually a reflection of the values you set. Doing what’s right for your team and your business instead of making decisions from the space of needing to be right is paramount for successful leadership. Don’t let your ego get the best of you and always be authentic in your interactions. Be the best example in all areas of work.

15. Being Open to Build Good Relationships with Your Team

A good leader doesn’t hide crucial information. A good leader knows that a team that has full knowledge of what’s going on at all times is a team that can function to its best ability. Trust goes out the window when you’re seen as someone who isn’t being entirely honest. It’s all about building good relationships, and that includes being open, honest, and transparent.

It’s always beneficial to work on your leadership skills, especially if you’re running a business or a project. Some people either aren’t sure what makes a great leader, or get too focused on the importance of results instead of truly looking at themselves and seeing how much positive influence they can have on others. Be a good leader and see how you reap the positive results.

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40 Communication Skills for Lifelong Success and Happiness

How many times have you heard that good communication is important, without being told what that actually means?

This article will give you tons of helpful, specific communication skills that you can start learning right away.

Being able to communicate better could:

  • Improve your relationship
  • Help you get along better with family and friends
  • Reduce feelings of social anxiety
  • Help you to get the career you want
  • Make other people enjoy speaking to you more
  • Increase your self-worth
  • Allow you to help others more effectively
  • Reduce conflicts and arguments

Are you ready to seriously boost your communication skills? Let’s go.

Communication skills at work

Learning to communicate well at work means you’ll get along better with coworkers, perform better, and be more likely to get the promotions you want.

How to express your ideas clearly and concisely

How to keep your team happy and motivated as a manager.

How to receive constructive criticism.

How to manage workplace conflicts.

How to deal with a co-worker you don’t like.

How to be confident without coming across as arrogant.

How to give helpful feedback.

How to leave a job on good terms .

How to deal with an angry customer.

How to fire an employee.

Communication skills in relationships

Communication is so important in a relationship. Learn to weather the bad times as well as the good with these key skills.

How to argue constructively with your partner.

How to end a relationship.

How to have a great first date.

How to ask somebody out on a date.

How to spend more quality time with your partner.

How to get to know your partner better.

How to make up after arguments.

How to take a compliment.

How to stop lying and be honest.

How to meet your partner’s family for the first time.

Communication skills with friends

Friendships can be just as complicated as relationships, and being able to communicate well makes everything easier. Make friends for life by following these tips.

How to come across as funny.

How to make conversation with new people.

How to comfort a crying person.

How to listen effectively to others.

How to share your interests with others.

How to say no to an invitation.

How to be a good roommate.

How to end a friendship.

How to reconnect with old friends.

How to use body language to communicate.

Communication skills with family

We all have a family of some kind, whether we like them or not. Learning to communicate well cuts down on arguments and strengthens your bond with parents, siblings and extended family members.

How to communicate with moody teenagers.

How to get along better with your parents.

How to deal with big family gatherings.

How to have fun with your siblings.

How to talk to elderly relatives.

How to play with children.

How to become closer to your family.

How to stay connected when you don’t live near family.

How to balance work and family life.

How to avoid toxic family members.

Strong communication skills make almost every situation easier. Take some time to learn them now and your future self will thank you.

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These 7 Foods Contain Way More Vitamin D Than You Think!

Vitamin D, or as it also known the “sunshine vitamin”, is very important for our health and for keeping our energy levels high. This vitamin is vital for calcium absorption and promoting bone growth. It can also help in regulating your immune system, blood pressure, weight loss and fighting depression. In addition, it can also help fight various diseases, such as multiple sclerosis and heart disease.

As its other name suggests, we get vitamin D when we are exposed to the sunlight. But what happens if you spend more time indoors or live in a place with little sunlight? Your body needs enough vitamin D, and so you need to include more vitamin D rich foods in your diet.

Why is vitamin D so important?

One of the most important functions of vitamin D is to help our bones stay strong. As National Institute of Arthritis and Musculoskeletal and Skin Diseases explains, we need vitamin D in order to absorb calcium, and without having enough vitamin D to absorb calcium, our bones become soft and fragile.[1]

Several studies confirm its multiple benefits, such as decreasing the risk of cardiovascular disease,[2] improving the symptoms of depression,[3] and it even helps decrease the risk of multiple sclerosis.[4]

Studies have indicated that vitamin D deficiency may cause several serious conditions. A study published in the Neurology journal discovered that not having enough vitamin D can increase the risk of dementia, including Alzheimer’s disease.[5] Another study published in Clinical Cancer Research indicates there is a link between vitamin D deficiency and prostate cancer.[6]

Which foods you should consume to get enough vitamin D?

National Institutes of Health Office of Dietary Supplements gives recommendations of how much vitamin D you should take:[7]

  • Children from ages 0-12 400 IU
  • Children from ages 1-13 600 IU
  • Teenagers from ages 14-18 600 IU
  • Adults from ages 19-70 600 IU
  • Adults above the ages of 70 800 IU

We present you with the list of foods that are the great source of vitamin D that you can incorporate into your everyday diet.

1. Cod liver oil

Cod liver oil is rich in vitamin D, and it contains and it contains 10,000 IU of vitamin D in 100 grams, or 1,400 IU in one tablespoon (14 grams), and 500 IU per teaspoon (5 grams). Besides containing vitamin D, this oil is also rich vitamin A and Omega-3 fats.

2. Portobello mushrooms

When exposed to the sunlight, Portobello mushrooms are a great source of vitamin D. In 100 grams, they contain 1,136 IU of vitamin D, 977 IU per cup (86 grams), and 954 IU in one mushroom (84 grams).

These mushrooms also contain fibers, proteins, potassium and phosphorous. You can prepare these delicious grilled Portobello mushrooms that are both tasty and full of healthy nutrients.

3. Trout

Among other fish that are source of vitamin D, such as salmon and swordfish, trout is one of the fish that is very rich in this vitamin. From 100 grams, you can get 760 IU of vitamin D, or from one fillet (71 gram), you can get 540 IU.

Beside vitamin D, you can also find vitamins B6 and B12, as well as phosphorous, potassium and selenium in trout. There are many mouth-watering trout recipes, and you can try this interesting Stuffed Rainbow Trout recipe.

4. Fish roe

Fish roe contains 484 IU of vitamin D in 100 grams, 136 IU in 28 grams, and 68 IU in 14 grams. It is also rich in vitamin A and Omega-3 fatty acids. If you love sushi, you can make this sushi with egg yolk, and eat a delicio us meal rich in vitamin D.

5. Fortified whole grain cereal

These cereal can be great way to start your day with a healthy meal, as they contain 332 IU of vitamin D in 100 grams, or 100 IU per ¾ cup (30 grams). They also contain fibers, proteins and vitamin C.

6. Lite firm tofu

Tofu contains 154 IU of vitamin D in 100 grams, or 123 IU in 79 grams. Besides vitamin D, tofu is also rich in protein and it contains 8 essential amino acids. For healthy lunch, you can prepare Tofu and asparagus pad Thai.

7. Hard boiled eggs

Hard boiled eggs can be a great source of energy for your body, and also a great source of vitamin D, as they contain 88 IU in 100 grams, 120 IU per cup (136 grams), or 44 IU per egg (50 grams). Eggs are also full of other vitamins and minerals, such as iron, zinc, potassium and vitamin E.

Deviled eggs are the perfect snack made from boiled eggs, and there are plenty recipes available, but you can start with this classic one.

Featured photo credit: https://pixabay.com/ via pixabay.com

Reference

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Want Some Desserts But Worry About The Calories? Try Some Paleo Desserts

What is the Paleo diet about?

The Paleo diet is about going back in time. Way back in time. Paleo is short for paleolithic, (the prehistoric ages).[1] It involves the mimicking of ancestors about 10000 years back. It is all about eating what the cavemen did before agriculture existed.

Imagine a world without any farming. That is exactly what those from the Stone Age coped with. Waking up each morning, and the sole purpose each day was finding what you were going to eat and how to get it. You travel to where the food is and gather all you need along the way.

Diets were made up of wild animals they came across. And every other natural food found along the way. Berries, nuts, wild fruit and vegetables.This was the practice for many thousands of years.

Eating like the cavemen the notion is that the muscular lean physique will be gained.

Quick Snap on The Benefits of Paleo Diet.

  • You get to eat diet clear from additives, chemicals or preservative
  • The vegetables, oils, fruits, nuts and seeds are anti-inflammatory
  • Eating more red meat gives you more iron and it’s healthy for your blood
  • A higher intake of natural fats and protein leaves you feeling full between your meals
  • You take better natural choices so it can help you with your weight loss

Replicating the diet of the caveman fully is not possible as all found at stores come from farms and are not grown in the wild. Modern humans give it their best shot by using organic fruits, meats and veggies. Food grown from the ground with no pesticides or herbicides GMO interventions.

It’s always easier to kickstart with diet with healthy desserts! Here Are a list of suggestions for you to try!

1. Angel Food Cake

A grain free delight in a naturally sweet mixture.

Ingredients

For the Cake:

• 12 large egg whites, room temperature

• 1 teaspoon fresh lemon juice

• 1/4 teaspoon Celtic sea salt

• 1 1/4 teaspoons cream of tartar

• 1 tablespoon pure vanilla extract

• 3/4 cup maple or coconut sugar

• 1 cup arrowroot flour (the arrowroot flour prices over at Thrive Market are the best I’ve seen anywhere!)

• 1 1/2 cups heavy cream, whipped (or whipped coconut cream for Paleo), optional

• 1 pint berries (optional)

1. Preheat the oven to 350ºF and adjust the rack to the middle position.

2. Place the egg whites and lemon juice in the bowl of a standing mixer. Whisk the egg mixture on medium-high until foamy, about 30 seconds. Add the salt, cream of tartar and vanilla. Whisk the mixture on medium-high until soft peaks form, about 1-2 minutes.

3. With the mixer on medium-high, slowly add 1/2 cup of the maple sugar, 1 tablespoon at a time. Sift the remaining 1/4 cup maple sugar and arrowroot flour into a small bowl. With the mixer on medium, slowly add the arrowroot mixture. Turn the speed up to medium-high and whip until smooth (there might be some tiny little lumps from the sugar, but it will melt in the oven while baking).

Pour the batter into a clean (and NOT oiled), 12-cup angel food cake pan (I’m still on the look-out for a glass or

4. stainless steel angel food cake pan. If you know where to purchase one, please let me know!). Bake for 40-45 minutes, until cake is puffed and the top is just turning golden brown.

5. Remove the cake from the oven. Carefully turn the cake upside-down and place on top of a can. Let cool completely, about 1 hour. Run a knife around the outside of the cake and invert onto a cake platter (you might need to shake the cake a little to get it to separate from the center tube of the cake pan). Serve alone or with whipped cream and berries.

6. Note: I only test the recipes on my site with the listed ingredients and measurements. If you would like to try a substitution, you are welcome to share what you used and how it turned out in the comments below. Thanks!

2. Lemon Bars

A delightful mix of almond flour,almond butter and a tinge of grated lemon with a blend of coconut flour

Yields: 9-12 bars

• Crust:

• 1 cup almond flour

• 1/4 cup almond butter

• 1 tbsp honey

• 1 tbsp grass-fed butter, softened

• 1 tsp vanilla

• 1/2 tsp baking powder

• 1/4 tsp sea salt

• Filling:

• 3 eggs

• 1/2 cup honey

• 1/4 cup lemon juice

• 2 1/2 tbsp coconut flour

• 1 tbsp lemon zest, finely grated

• Pinch of salt

Preheat oven to 350.

Coat 9×9 baking dish with coconut oil or butter.

Combine all crust ingredients in food processor until a “crumble” forms.

Press crust evenly into the bottom of pan.

Using a fork, prick a few holes into crust.

Bake for 10 minutes.

While crust is baking, combine all filling ingredients in a food processor until well incorporated.

When done, remove crust from oven and pour filling evenly over top.

Continue to bake for 15-20 minutes, or until filling is set, but still has a little jiggle.

Cool completely on wire rack. (You can also chill in the fridge if desired, to further set the filling).

3. Raw Almond Joy Bars

First Layer:

  1. Whisk all ingredients together and pour into oiled, parchment lined 8 x 8-inch glass pan. Set in refrigerator aside making topping. The bottom layer should be set up (but not completely hard) before adding the next layer.

Second Layer

  • 2 cups of dried, unsweetened, raw coconut
  • 2/3 cup coconut butter, softened
  • 3 tablespoons raw agave nectar (or liquid sweetener of choice)
  • 1-2 teaspoons organic almond flavoring (not raw)
  1. Place coconut in medium bowl.
  2. Whisk coconut butter (not the same as coconut oil), agave and almond flavor. Pour over coconut and mix well.
  3. Pat over first layer, top with chopped almonds and ganache. (see below)
  4. Refrigerate to set.

Third Layer

  • 1/3 cup almonds, coarsely chopped

The raw almond almond butter joy buzz come with a dazzle of cacao powder. Organic, raw coconut crystals are used to sweeten it.

4. Almond, Apple, And Blackberry Moist Skillet Cake


Serves 4

Notes
The cake is gluten free, grain free and dairy free. For a vegan option substitute egg with chia gel. Add 1 tbsp chia seeds + 2 tbsp water/apple juice in a glass, stir and set a side for 10 min.

Filling

  • 3 sweet apples
  • 100 g blackberries, frozen are fine
  • 1 Tbsp coconut sugar (alternatively brown sugar or sukrin gold)
  • 1 knob of butter or coconut oil
  • 1/2 tsp cinnamon
  • 1/4 tsp cardamom
  • 1/8 tsp cloves/all spice
  • 1/8 tsp groung ginger

Batter

  • 3/4 cup ground almonds (100 g)
  • 2 Tbsp  coconut sugar (alternatively brown sugar or sukrin gold)
  • 1/2 tsp ground vanilla
  • 1/2 tsp baking powder
  • a pinch of salt
  • 1 Tbsp melted coconut oil or butter
  • 1 egg, whisked
  • Around 1/5 cup full fat coconut milk(50 ml)

Directions

  • Preheat oven to 200 °C/ 400 °F. Cut apples on bite-sized chunks. You need to use an oven proof skillet* about 20 cm i diameter.
  • Melt butter and sugar on high heat and add the apples and spices. Saut © for 5 min until the apples are caramelized and slightly tender.
  • Meanwhile make the batter. Mix almond flour with vanilla, sugar, baking powder and salt. Stir in the egg, coconut oil and coconut milk.
  • Place the blackberries among the apples in the skillet. Pour the batter on top if the fruit until it covers the surface. It is okay if there is small cracks where the fruit can release some moist.
  • Bake in the oven for 15-20 min. depending on your oven. The cake should be golden brown on the entire surface and the batter just set.
  • Serve the cake while it is still a little warm with a dollop of yoghurt, whipped cream or splash of coconut milk – and maybe a few fresh black berries on top.. Enjoy.
  • You can  alternatively use an normal skillet to saut © apples in and afterwards bake the cake in a pan

5. Lemon Blackberry Cupcakes

Serves: 12
INGREDIENTS
Cupcake:
  • ¾ cup almond flour
  • ⅓ cup + 3 tablespoons tapioca flour
  • ¼ cup coconut flour
  • 1½ teaspoons baking powder
  • ¼ teaspoon salt
  • Zest from one organic lemon (about 1 tablespoon)
  • ½ cup (1 stick) grass fed unsalted butter, melted and cooled
  • ¾ cup maple syrup
  • 2 large eggs, at room temperature
  • 1 teaspoons pure vanilla extract
  • ½ cup coconut cream
Frosting:
  • 1 cup unsalted butter, room temperature
  • ½ cup raw honey
  • 2 Tsp vanilla
  • 4 Tbsp tapioca flour or arrowroot flour
  • 4 Tbsp coconut flour
  • 2-3 tablespoons blackberry puree {see below for recipe or use blackberry jam}
  • ¼ tsp sea salt
Topping:
  • 12 blackberries
Blackberry puree:
  • ¼ cup of fresh or frozen blackberries
  • 2 tablespoons honey
  • ½ teaspoon fresh lemon juice
INSTRUCTIONS
Cupcakes:
  1. Preheat the oven to 350° F degrees. Line a 12-cup cupcake/muffin pan with cupcake liners. Set aside.
  2. In a medium sized bowl, stir together the flours, baking powder, salt, and lemon zest until thoroughly combined. Set aside.
  3. In a large bowl whisk butter, maple syrup, eggs, vanilla and coconut cream together until smooth.
  4. Add the flour mix into the butter mix and stir until *just* combined; do not over mix. The batter will be very thick like pudding.
  5. Divide the batter between 12 liners in your cupcake pan. Bake for 18 minutes, or until a toothpick inserted in the center comes out clean. Allow to cool completely before frosting.
Frosting:
  1. In a mixing bowl, combine everything except the blackberry puree
  2. Blend with an electric mixer or hand mixer on medium until well combined
  3. Drop in blackberry puree by tablespoons while mixing on high.
  4. Mix until whipped together
  5. Put into a piping bag and top cupcakes.
  6. Add a single blackberry to frosting.
  7. Store in refrigerator covered for up to 2-3 days
Blackberry puree:
  1. Add all ingredients to blender and puree.
  2. Add to a small saucepan and simmer for 8-10 minutes until thickens
  3. Remove from heat and let cool before using.
  4. Store extra covered in refrigerator up to 1 week.

6. No-bake Strawberry Cheesecake Jars

Ingredients
For the graham cracker bottom
  1. 1 cup (230 g) store-bought gluten-free graham cracker crumbs (see Notes)
For the filling
  1. 1 heaping cup (170 g) raw cashew pieces, soaked at least 4 hours or better yet overnight
  2. ¼ cup (60 ml) melted coconut oil
  3. 2 tablespoons canned full-fat coconut milk
  4. 2 tablespoons pure maple syrup, dark
  5. 2 teaspoons vanilla extract
  6. ½ cup (92 g) peeled and diced zucchini
  7. 2 tablespoons coconut sugar
  8. ⅛ teaspoon fine-grain sea salt
  9. 1 to 3 tablespoons fresh-squeezed lemon juice
For the strawberry sauce
  1. 2 cups (16 ounces/455 g) strawberries, hulled and sliced
  2. 4 tablespoons (60 ml) raw honey
  3. 2 tablespoons fresh-squeezed lemon juice
Directions:
For the filling
  1. Divide the graham cracker crumbs among four 8-ounce (240-ml), wide-mouth mason jars, reserving some crumbs for garnish.
  2. Prepare the Strawberry Sauce store in the refrigerator until ready to use.
  3. Drain the soaked cashew pieces and place them in a blender; process the cashews until they are somewhat broken down. Then add the coconut oil, coconut milk, maple syrup, and vanilla. Blend until smooth. Next add the zucchini, coconut sugar, salt, and lemon juice. For the lemon juice, add 1 tablespoon at a time; go by taste to make sure the lemon flavor is there but not overdone. Blend again until a smooth and creamy batter has formed.
  4. Then pour the cheesecake batter evenly into each jar, leaving about an inch of space at the top for the strawberry sauce. Place the jars in the freezer to set for at least 2 hours.
  5. Remove the jars from the freezer 15 minutes prior to serving to allow them to thaw. Use a big spoon to top each with a large dollop of the strawberry sauce, then sprinkle the reserved graham cracker crumbs on top for garnish. Store in the freezer for up to 2 weeks. Let thaw 15 minutes before eating.
For the strawberry sauce
  1. In a medium-sized heavy-bottomed saucepan, combine the strawberries, honey, and lemon juice. Mash the strawberries together until they are combined with the rest of the ingredients. Bring the mixture to a boil over medium-high heat and continue to boil, stirring intermittently, until the mixture has reduced and thickened, 25 to 30 minutes. Remove from the heat. If not using right, away transfer to a jar and store in the refrigerator for up to 3 weeks.

7. Quick and East Dark Chocolate Mousse

Serves: Serves 4-6

INGREDIENTS

Avocado mixed with dates ,sprinkled with homey and coconut milk in organic cacao powder

8. Paleo Chocolate Molten Lava Cake

Ingredients
  1. 5 tablespoons (2½ ounces/70 g) salted butter, plus more for greasing
  2. 1 cup (7 ounces/200 g) semisweet chocolate chips
  3. 2 tablespoons fine-ground blanched almond flour
  4. 1 heaping tablespoon cacao powder or unsweetened cocoa powder
  5. ⅛ teaspoon fine-grain sea salt
  6. 2 large eggs
  7. 2 large egg yolks
  8. 3 tablespoons coconut sugar
  9. ¼ teaspoon vanilla extract
  10. Hot water for the baking dish
For garnish (optional)
  1. Cacao powder or unsweetened cocoa powder
  2. Arrowroot or tapioca flour for dusting (to resemble powdered sugar)
  3. Fresh raspberries
Instructions
  1. Grease four 7-ounce (210-ml) ramekins liberally with butter; set aside. Melt the chocolate chips and butter in a double boiler over low heat or in a heatproof bowl set over a pan of gently simmering water. Stir frequently, using a rubber spatula, until the chocolate and butter are completely melted and combined. Remove from the heat and let sit until the bowl is relatively cool to the touch. While the chocolate is cooling prepare other ingredients.
  2. In a small bowl, combine the almond flour, cacao powder, and salt. Use a fork to stir together until well combined; set aside.
  3. In a large mixing bowl, whisk together the eggs, egg yolks, coconut sugar, and vanilla until frothy. Use a rubber spatula to transfer and fold the chocolate into the egg and sugar mixture. Then sift the almond flour mixture into the chocolate and whisk until combined.
  4. Pour the mixture evenly into the ramekins. Tap lightly on the counter to remove air bubbles. Refrigerate uncovered for 30 minutes to set.
  5. About 15 minutes before the 30 minutes is up, adjust an oven rack to the middle position and preheat the oven to 425°F (218°C). Place the ramekins into a 9 by 13-inch (23 by 33-cm) baking dish and carefully pour hot water, can be tap or boiled, into the baking dish and around the ramekins until it goes halfway up the sides of the ramekins. Bake for 15 to 18 minutes or until the edges look finished but the middle appears undone. Remove the ramekins from the baking dish and let cool for at least 10 minutes.
  6. To serve: Slide a butter knife around the edge of a ramekin to pull the cake away from the sides, then turn it upside down over a plate and tap the bottom firmly until the cake slides out. Garnish with sifted cocoa powder, raspberries or any other desired toppings. Repeat with the remaining cakes. Store any leftovers, ungarnished, in the refrigerator for up to a day, then reheat in the microwave for 30 seconds before garnishing and eating.

9. Almond Strawberry Shortcake

Ingredients

  • SHORTCAKE
  • 1½ cups almond flour
  • ½ cup coconut flour
  • ½ teaspoon baking powder
  • ½ teaspoon almond extract
  • ¼ cup coconut milk
  • 4 tablespoons coconut oil
  • 3 tablespoons maple syrup
  • 1 pint fresh strawberries (I used Drisoll’s)
  • COCONUT WHIPPED CREAM:
  • 1 can full fat coconut milk, refrigerated overnight.
  • 1 teaspoon maple syrup (optional)

Instructions
  1. Preheat oven to 350 degrees Fahrenheit.
  2. In a large mixing bowl, whisk together the almond and coconut flour and baking powder. Stir in almond extract, milk, and maple syrup.
  3. Drop in the solid coconut oil and quickly crumble through the mixture using your fingers. (Similar to what you do when making a pie crust.)
  4. Once oil is dristributed throughout dough in smaller than pea size pieces, begin to form crumbly dough into a ball.
  5. Flour the counter with some more coconut flour and dump the dough out of the bowl. Roll dough out until about ¼ inch thick. Cut out 3″ circles and place on a greased cookie sheet. (Should make about 6 pieces.)
  6. Bake shortcake in the oven for 10-15 minutes or until golden brown around the edges. Let cool on a rack on the counter.
  7. Meanwhile, cut the greens off of the fresh strawberries and slice. Set aside.
  8. To make the coconut whipped cream: scoop the top cream layer off of the chilled can of coconut milk. Place in a chilled mixing bowl and beat on high with a blender until it begins to get a little fluffy and forms soft peaks. (Add a teaspoon of maple syrup to the cream before beating if you want it a little sweeter.)
  9. Assemble strawberry shortcakes by layering cake with strawberries and coconut whipped cream.

10. Flourless Peanut Butter Brownie Cookies

Ingredients:

  • 1 large egg
  • 1 cup (250g) honey roasted peanut butter, at room temperature (not warm)
  • 1/3 cup (67g) light or dark brown sugar, lightly packed
  • 1 teaspoon baking soda
  • 1/4 cup (21g) unsweetened cocoa powder (Dutch-process can be used)
  • 1/2 teaspoon vanilla extract
  • 3/4 cup peanut butter chips

Directions:

  1. Preheat oven to 350°F (177°C) and line two large baking sheets with parchment paper or silicone baking mats.
  2. In a medium bowl, whisk the egg until beaten. Mix in the peanut butter, then the brown sugar, baking soda, and cocoa powder. Mix everything together very well, then mix in the vanilla extract. Finally, fold in the peanut butter chips until combined.
  3. Scoop the dough, about 1.5 Tablespoons each, onto prepared baking sheet. Bake two batches – 6-7 cookies on each baking sheet each. Gently press down on the dough mounds with the back of a spoon. If you find the cookie dough balls are a little oily from your peanut butter– mine usually are– blot each with a paper towel.
  4. Bake for 9-10 minutes. The cookies will look very soft– that’s ok! For crispier cookies, bake up to 11-12 minutes. Allow the cookies to cool for 10 minutes on the baking sheet before transferring to a wire rack to cool completely. Sometimes I press a couple more peanut butter chips into the tops of each cookie immediately after coming out of the oven. This is optional and only for looks!
  5. Make ahead tip: Cookies stay fresh covered at room temperature for up to 1 week. Baked cookies freeze well – up to three months. Unbaked cookie dough balls freeze well – up to three months. Bake frozen cookie dough balls for an extra minute, no need to thaw.

Reference

[1] Wikipedia: Paleolithic

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