Read the recipe, exactly as I did it and then be sure to read the notes to see where you can make changes you feel are necessary for your taste.
If you are looking for a lil snack and to get those MCFAs in, these are real good.
But if you are looking for a treat, these need more sugar and moisture, for example, the cacao butter with it’s high melting temp, makes them harder then I would like.
MCFAs are amazing in general, click here for 20 benefits of coconut oil and medium chain fatty acids (which coconut oil is rich in). We are looking to add these to our diet so I am always looking for ways to get the coconut oil in without adding it to cooking all the time, which I think makes everything taste coconut oily. Icky, IMHO. So jamming it into some treats is what I’d rather do.
Give ’em a try and be sure to let me know what you think and how it goes!
Adrock’s Coconut Lemon Bars
1 cup coconut oil, melted
1 cup cacao butter, melted
juice of 2 lemons or 1 T organic lemon zest or 20 drops lemon essential oil
pinch sea salt
1 cup shredded coconut
3/4 cup coconut flour
1/4 cup agave or honey (or use stevia to taste)
Melt cacao butter & coconut oil on very low heat. Turn heat off just before everything is melted and let the rest melt off heat. Once it is all melted, add in sweetener of choice, lemon & sea salt. Whisk gently making sure to combine all ingredients.
In a 9X9 glass baking dish place the coconut flour and shredded coconut and mix with a fork.
Now add the melted mixture to the coconut mixture in the 9X9 dish. Mix everything together with a fork. Taste. Add more ingredients (i.e. lemon or sweetener) to your taste.
Place in freezer and allow to freezer for at least one hour.
Take out of freezer and make sure mixture is frozen solid.
Cut into 1″ squares and store in the refrigerator.
Mine turned out hard and not lemony enough, therefore I would do a less cacao butter to coconut oil ratio.
I would eliminate the coconut flour (husband said it made it a bit gritty) or just add less, I thought it would make a great binder.
A few days after I made these, we took a few out for a snack and one stayed in our warm car for about an hour. Ah! This was the moist bar I was looking for! Palm hits face. A more room temp bar is going to be more like a lemon bar you might eat at a cafe. Not exactly of course but just softer and easier to eat! I like them out of the fridge but this was a great lil find by accident!
With recipes like this, you are never going to know the perfect ratio of ingredients until you experiment. Especially with your own individual taste. More or less lemon? Only you know! You may like these a little hard or you may prefer them softer. Whatever your preference, be sure to let us know how they turn out!
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I like to mix up ingredients and not always use the same things when I cook, especially bake.
I had recently bought some sprouted spelt flour and coconut sugar.
Craving brownies last night, I realized I had all the ingredients for some ‘healthy wellness’ brownies and gave it a try.
‘Healthy wellness’ is what my oldest daughter has called everything I make like this since she was 6.
Me: Hey! I made brownies!!
Her: Oh what are they healthy wellness brownies?? Ewww
LOL. Good times.
Well these healthy wellness brownies turned out pretty good!
They are not super sweet (which is both good and bad :D) and they are very moist (hello, lots of butter).
My advice to you is to give this recipe a try and play around with the ingredients. Adding and subtracting things to your taste & degree of ‘healthy wellness’ desire.
Spelt Flour ‘Healthy Wellness’ Brownies by Adrienne
1 1/4 cup spelt flour
3/4 cup coconut sugar
1 t. vanilla
4 oz chocolate, melted
6 oz butter, melted
1/4 t baking powder
pinch sea salt
walnuts to add to top, optional
Whisk eggs, sugar & vanilla.
2. Combine flour, baking powder & sea salt.
3. Melt butter & chocolate.
Once butter & chocolate are melted and not super hot, add a little bit of this mixture to the eggs & sugar at a time. Once the mixture is ‘tempered’ add in the rest of the butter & chocolate, whisking to combine well. Next, add in the flour mixture, combining it all with a spatula being mindful not to over mix.
Butter a 9 X 9 inch pan and add your brownie mix in. Add walnuts to the top if desired.
Bake at 350 for approximately 20 minutes.
Check middle to see if a knife comes out clean, if not, cook another 5 minutes or so.
Here are some of the ingredients I used:
Give it a try and be sure to let me know how it goes!
Do you plan on changing any ingredients?
I’d love to hear of any ‘healthy wellness’ adventure!
Please share on your socials!
Want more from me? Ok, cool!
But listen, I have boundaries (well, more like boundary issues) but would love to connect with you, here’s how!
I have been thinking a lot about TRUE health, how to heal & how to give oneself the care one REALLY needs.
Are we taught this?
Oh hells no.
So often we can be put in situations where we HAVE to figure out how to truly care for ourselves & then we can feel like maybe it’s too late….
How do we create health NOW for the present & the future?
It is such an individual thing and so very different for everyone.
You’ve heard the stories of miraculous healings after a horrible diagnosis and you’ve heard the opposite.
I know I don’t want to wait for my health to fail before I decide to really take care of myself.
And I know one thing for sure…
Stress is the killer of hopes & dreams & immunity (and more).
I personally feel that reducing & even eliminating stress is where the majority of true healing can begin.
We are told (or believe or think or absorb) that we need to GOGOGOGOGOGOGOGOGOGO at all cost. For success, for money, for prestige, for our own ego gratification.
But does it work?
Hmmmmmm, sometimes YES. It actually does. Say you have a goal & in order to create that goal, you need to get out of your comfort zone, take a second job, push yourself through those exhausted moments. BUT. If you are so beyond excited for this goal and you feel (and truly know) that this is your path, this does not have to be detrimental to your health. It may even be healthy for you! Considering NOT doing it would ‘hurt’ you more.
But I digressed a bit just to be sure to make the point that this is a different journey for all.
I have been pushing myself quite a bit lately. In a panic. In stress. In fear.
I know intuitively that this does not work for my physical, emotional or spiritual well being. Why do I still do it? Why do any of us still do it?
Probably because it is deeply embedded in our physical, emotional & spiritual bodies.
Can we trust that if we slow down everything will still work out?
I have had clear and very obvious signs & experiences that that slowing down (mentally & physically) truly and really works.
I’ve slowed down. I’ve taken care of myself. I’ve stopped worrying. I’ve mantra-ized things like ‘I am enough’ ‘I do enough’ ‘All is truly well’ until I believe them.
And it works, like, really works!
But then I fall back in to old patterns. They seem to hold stronger than new ones.
It’s sooooooooooooooooo frustrating.
I was in a nursing home recently where I walked by room after room of elderly folk, just laying in beds, and it freaked me out quite a bit.
I do not want that. I want a long, thriving, fun life. Sure, if I need some care or hospice or whatever in those final days, ok, but not 15 years of it. I’m not having it.
And I felt, deeply felt, THEN START NOW.
Start creating the feelings, the energy, the actually experience, of amazing health now.
For me, it is all about (at least partially, and a large part at that) cultivating the feeling I get when I do my favorite thing.
Laying in the grass, looking up at the sky & doing nothing. Or by the water. I probably should be living at the beach!!
I love doing this something crazy. But I often feel guilty for just laying around. Maybe it’s because I’m thinking I should be doing, being, creating more.
Also, deep in side I’m all, ‘can I make money at this?’ Ugh, probably not.
BUT! Can I do something that ‘feels’ like this? Cultivates this feeling of wonder, magic & relaxation? Can I just do this type of thing more often even while I work or do whatever?
You know it.
This is what I loved to do as a child, often laying around with others, laughing, telling stories, sharing thoughts.
And this is what I want to do now.
And whilst, no, I cannot make money at this, I sure can feel healthier doing it & look for things in life that feel like laying in the grass, looking up at the blue sky, doing nothing. It’s such a peaceful feeling.
This is a big part of having a long, healthy life. Doing what you love to do. Doing what you loved to do as a child. Cultivating that exact (or as close as possible) feeling if you can’t actually do that thing ALL the time.
So what do you love doing? What did you love doing as a child?
Do more of that.
Begin your health & amazing life’s journey with that goal in the forefront of your mind.
Tell me (and us) how it goes or what it is or how you’re going to do it or how you ARE doing it?
There are, of course, plenty of ways to be healthy & destress but this is one that has been on my mind of late (like A LOT). So I wanted to share that today.
Feel free to share others ways to cultivate health, healing & a long, happy life.
This past Sunday was opening day at the South End Open Markets in Boston, Ma.
Every Sunday, May through October, venders of all kinds share their art, food, crafts, jewelry & more.
I went out with a friend on Sunday as part of my #52Restaurants project & we were excited to hit the market as part of our day.
The weather was not great but we walked through the market around 2:30pm & things were still cookin’ even with the threat of some serious rain.
I loved walking around seeing everyone’s stuff.
People’s creativity never ceases to amaze me.
When I left I thought a lot about how all these amazing venders could get more biz.
It can be hard for small business to really get out there & get seen, known & loved.
And of course, make money!
But the South End Open Market creates huge exposure for them.
So important for small & creative businesses!
Many peeps/biz were giving samples of their food goods, which is great. You need to!
But how can other businesses get noticed too?
While it’s nice to look at stuff, I’m sure so many venders want to sell sell SELL!
I have some ideas on how to get people who are just walking around more interesting in what you have, what you are selling & who you are. You might not make a sale that very day but creating fans & potential buyers is where’s it’s at!
I hope these ideas help someone but if they aren’t something someone would do, maybe it will spark some ideas of their own!
8 marketing ideas for South End Market vendors
1. Get out in front!
I saw so many creative folk hiding in the back of their tents. You can see them ,of course & I doubt they were actually hiding but they were in the back & not ‘out there.’ Now, it was later in the day & things had slowed down a bit so maybe some were taking a break or sitting for a bit. That’s totes cool. But I do know creatives tend to be introverts & no doubt putting themselves out there at an open market takes a huge amount of energy & can be very draining. But kids, you are your biz! You’ve got to get out there & out front. Create the space so you are sitting in the front more. Get a stool so you can sit at the front. Whatever it is, be more visible & engage with the peeps as much as you can.
2. Have a sign up list & have your biz cards or postcards OUT!
I asked one lovely artist for a card because her pictures were gorgeous & she had to go digging for one.
Display your cards & get a clipboard or something more creative to make a list so people can get on your email list!
And be sure to tell them about it when they are milling about!
3. Have a contest, giveaway or incentive!
No one is all that excited to give out their email anymore so make it nice for them.
Sign up & get 20% off next time you are at the market or for our online shop!
Give one of your things away every month to people on your email list.
It may seem counter-intuitive to give stuff away or add more things to your to-do list but these days with everyone’s attention all over the place & tight wallets (even in an affluent Boston area) you’ve got to do something to get & keep your ideal customer’s attention.
4. More on the contest idea…
Maybe you don’t have an email list (you should, they are free & you can easily send one out monthly just to check in with people who are interested in your stuff! Tell them what’s new, how you are, WHERE you’ll be!) but you have some socials.
Do something like this:
When people enter your tent & are poking around, tell them that you are doing an Instagram contest where if they take a selfie with you, your stuff or just a picture of your stuff and hashtag it with your name or your product’s name or some creative hashtag you come up with they can win something.
I like this idea a lot.
It engages people, it’s fun, it will have people looking and wondering what’s happening over there & just think, people will be posting your picture & your product’s picture on their social. Maybe they have 1000+ followers. Maybe 50 people with hundreds of followers post a pic with your stuff….
You know what that is?
Don’t miss out on this opp, yo.
5. Have snacks
Sure there’s a gazillion food trucks at the open market but people love free food.
Have fun with it.
Bowls of gold fish, m & m’s and/or something fun related to your product, whatever.
Put any of these next to your biz cards & email sign up sheet.
There was music playing via a DJ which was very cool but if you’re a bit away from this, bring your boom box or some speaker for your phone & kick out some jams.
This creates a vibe & some ambiance making people stay longer & it can also invite them in!
You are a creative. Your job is to be creative. This marketing & putting yourself out there can just about push your little sensitive spirit right. over. the. edge.
SO HIRE SOMEONE TO DO THIS FOR YOU.
Pay someone to stand in the front of your tent, say hi to people, pass out info or samples or say ‘hey we are doing a super cool contest!’ etc etc
There are tons of college students studying PR & they’d be happy to make $50 (or less!) to help you & add this to their resume.
There are tons of doggies being walked around the market.
And people stop & chat & hang with their dogs & weirdos like me pet & talk baby talk to the dogs (don’t judge!).
Put out a water dish in the front of your tent.
How about a doggie treat? Put a tray of those out!
Maybe partner with a local doggie treat company to give samples of their stuff for free!
More people will be drawn to your tent & therefore SEE your stuff instead of just walking by.
There are so many more ideas to come up with.
When I left the market Sunday I was filled with so many! I loved so much of what I saw & would’ve totally signed up for emails, entered contests, posted pics.
Ok, have any other ideas you would share with a vender? Add some in the comments!
Do you know a vender?
Share some of these ideas with them!
Know someone at the South End Open Market?
I’d love to come do a free talk for the venders!
Just to cheerlead them along & share ideas & create ways for them to engage their audience, gain fans & of course, business & profits!
This stuff gets me all jazzed up.
Viva la creative entrepreneurs!
One of the coolest things I saw was the D-Grater.
With something like this you HAVE to be demoing.
And they were!
These cool plates grate garlic, ginger & more!
They all second as serving dishes.
I think they’re gorg & would make a perfect gift for yourself or your favorite foodie.
I’m sharing ideas. I love ideas and have been thinking why should I keep them all to myself?!?!
So this idea of recycling is not new or innovative.
But I think the process could use a big universal makeover & push to be WAY better.
Here’s my idea.
Every city or town (or county depending on population & size of area) needs to have a recycling center.
Where you can recycle ANYTHING.
And I mean anything, minus your dead cat or car. But said recycle center would know where you could recycle those things because they would know everything about recycling.
Old & broken stapler?
Bag of rubber bands?
And the usual glass, plastic, paper etc.
EVERYTHING – furniture, all appliances, toys, clothes, everything everybody uses.
So each city/town/area would have this large recycling center.
It would create some jobs as it would be open M-F all day & sometimes into the evening & then on Saturdays.
I think there should also be a composting area where you could bring your food scraps & maybe you could ‘earn’ compost for your garden or buy some because the recycle center would make soil with all the compost. Maybe there could be a community garden & elementary kids could come & learn to garden (and recycle). Food from the garden could be sold or brought to the needy.
And there could be a high school program where kids go into the community, teach everyone about the recycling center & help the elderly, handicapped or anyone who needs help getting their stuff to the center. It would be a mandatory course in their 11th or 12th grade year.
Like many recycle centers & dumps there would be a swap or ‘take stuff’ area where you could bring your gently used stuffs you do not want any more.
Seriously, we need to be recycling SO MUCH MORE!
And as well urging (if not FORCING) companies to make more sustainable items & packaging. Why is there packaging that can’t be recycled anyway?!?! Grrrrr.
Our planet needs our help.
They would be a great way for the government to get seriously involved & create community around this important issue.
So sure, there are recycle centers & dumps but we need to give this idea & small practice that is already happening a big shot of steroids. So many places only take certain stuff. Then all this random stuff gets thrown away. So much could be reused, repurposed, recycled or sold for metal scraps, etc.
Who’s gonna do it??
Let me know, I want to be on the board. 🙂
What’s your latest idea or can you make this idea better?
Ok, here’s Idea #373 (I just made that number up, it might be that number though, I have no idea).
So, this is not some radical idea.
Not at all.
But maybe my idea about how this might be done, is.
Say you are a mom. Maybe like me, you thought you’d just go right back to work after baby and that it all would be easy. But you soon realized that you actually DIDN’T want to go back to work, you wanted to be home with this new baby!!
But what if you need money. You didn’t plan on the details, you just assumed, BOOM: baby. work. no big deal.
OR maybe you knew you’d stay home but you need some extra money.
OR maybe you’re not interested in a career, maybe later but not now, but some extra money would be nice.
Whatever the reason is, who cares.
You’re a mom. You need some cash.
But with this one very important caveat.
That is not super taxing.
With pay that is not insulting.
I say PHOOEY.
Last summer my little brother (he’s 19) worked for my father’s law firm. He scanned documents that needed to be scanned, from what I understand it was older documents that needed to go from paper to computer. He said this was endless work that had no time real frame.
It got me thinking, there must be 1000s of small to medium sized companies that have mindless paperwork that needs to get done. And the type of paperwork or project that while, it would be nice if it got done in a timely manner, it didn’t have to.
Enter – Moms.
Small or medium company. Has 10-20 hours per week of this type of work. Hires local mom. With the complete agreement that if her kids are sick, she’s not coming in. She picks the best hours for her (while they are in school or around husband/partners’ schedule) and BOOM: Mom has work & extra money. Company has that annoying project done (or at least on it’s way to getting done).
And hey, maybe a company is small and has a low key vibe & she can bring her tiny baby in a wrap or however she carries baby to said job! And can nurse whenever she needs to!
One of the most important things – pay moms well (all people should be paid well).
At least $15/hour. No less.
Give her a 1099.
Make it easy & worthwhile.
Be sure communication is clear and positive.
This is a relationship based on the understanding that this mom is here to help, work hard & do a great job but not at the expense of her family. If she needs to stay home, she can.
And if it’s not working out for some reason, everyone moves on.
So what’s needed?
A website (or even APP!) where companies post their low-key jobs/projects.
Moms find website and maybe best job for her sitch, ever.
There would have to be some sort of local representative in each area for the website to make sure the jobs posted are legit & safe. Hey, there’s a great mom job right there!
The website could have a place for rating the companies.
There could be a private message board where moms could share their experiences, advice & any leads on similar types of jobs.
At some point, when this got going and it was successful, maybe companies could pay $25 for the listing. And some of this money could go to a fund to help moms who got sick or families in need.
I think it’s a great idea.
There are a bunch of websites that are mom-job centric but I think there needs to be a niche that is a place where moms (or even dads! jeez, don’t want to alienate the dads but let’s start with moms first, k?) can get flexible jobs where no one is pretending that they can work 20-40 hours and not put their family first. This is about ease, flexibility, freedom & people taking care of their families while helping out companies in need.
There are all kinds of options for moms regarding jobs and maybe this website could have an ‘idea’ section where moms suggest all types of jobs that can be had i.e. take in a kid! drive for uber (that’s what I sometimes do and it works out great because of the immense amount of flexibility)! start your own creative business online! clean houses (& bring baby?!?)! walk dogs! pet sit!
Goodness there are so many options but I know moms don’t always feel that there are.
Too many moms & families are working too hard & they are not able to put themselves or their family first.
Those little tugs, nudges and often times not-so-subtle signs.
LISTEN TO THEM.
Maybe you can’t always act on them (or think you can, as you probably can, but maybe you’re scared or not sure or not ready – and that’s totally cool but acknowledge this and make a mental or real physical note of this because it’s important to remember – ‘OH YEAH, MY INTUITION TOLD ME THIS WAS TRUE/GOING TO HAPPEN/ETC).
Listen, Rome wasn’t built in a day and all that other cliche (but true) stuffs.
You must practice trusting your intuition, your gut, yourself.
So do this, for the next few days, when you are semi-relaxed & just doing casual stuff, make a lil pact with yourself that you will listen to & abide by The Dude – you, that is 😀
When you ‘hear*’ – run this errand first! don’t go this particular way! call _______! take a fucking nap! stay home tonight! go out tonight! turn right! parking spot on next street over! You get the gist.
Do those things.
Practice hearing them and then actually DOING them.
Could be life-changing!
3. Meditate (or the like)
Chill your brain & mind out as often as possible.
Take up a meditation practice.
Walk in nature without distraction.
Practice shifting your thoughts when they drift to crazy town (or negative town or whatever town your thoughts are going to that you don’t want them to go to).
This will help allow your intuition to come through even stronger.
*we all ‘hear’ things differently. i ‘hear’ a scream of sorts but it’s more of a really strong feeling that has a voice even though i don’t always hear ‘words.’ you may get a pang in your stomach, a vision or actually hear words. it’s pretty cool.
Want to join the party every week?
Then sign up for my weekly email party that happens every week (sent to your email inbox)! You’ll never miss a thing (no one wants that)!
I have been trying to lower my sugar intake while providing myself with yummy snacks that satisfy. I find there are not a ton of options & if I do find something I like, I need some variety so I’m not eating only one thing all the time!
I used to make this chocolate quite a bit in the raw food days. I used agave (and a lot of it!). I don’t use agave any more but you certainly can substitute it in this recipe, just don’t go so heavy handed like I did back in the day. I don’t think agave is bad in small amounts, I just now believe it is not the wonder food it was once touted to be!
I recently noticed that one of our local whole foods had all these ingredients but if you can’t find them, www.nuts.com is a great resource.
Orange Goji Chocolate
1/2 lb (8 oz) cacao butter
2 cups cashews
1/2 cup honey
1/2 cup – 1 cup goji berries
1/2 cup cacao nibs
2 t. orange zest
pinch sea salt
Melt cacao butter using a double boiler method
Put cashews in a food processor & blend until a fine powder
Add half the amount of gojis & pulse with cashews until they are broken down a bit
Add melted cacao butter to a 5X5 glass pan (or find adorbs chocolate molds!)
Add in rest of ingredients & combine well with spoon, fork or spatula so all ingredients are combined & cover the entire pan.
Chill for at least one hour.
Pry chocolate slab out carefully with a butter knife, it should come out easy.
Cut into chunks.
~ try to use organic orange zest as most conventional oranges/citrus are sprayed with pesticides
~ add cacao powder for a real chocolate punch (you may want to add a little bit more honey)
~ try adding your favorite mix-ins, have fun with it!
I hope you enjoy this!
It’s really easy & I believe something you can feel good about eating.
Our brain is continually trying to figure everything out.
And in our very busy & at times (all times?!?) completely koo-koo lives we are overstimulated & are probably feeling a little crazy town.
Our primal brains are in fight-or-flight mode trying to figure out how to navigate, how to ‘survive,’ all this perceived (or real) stress.
This cuts us off from our hearts, souls and a lot of the time, our intuition.
How do we get out of our heads & into our hearts & souls?
Trust our intuition?
Here are some ways.
Please know only YOU know YOU best.
Take these suggestions & make them your own!
Figure out what is distracting you the most. TV? Mindless social media scrolling? Too much multi-tasking? Begin to reduce whatever is the #1 thing that is causing you to be super distracted and become more mindful about this and adjust as needed.
Make time for self-care. If you are pulled in 5 million directions as many of us are, you must take time to take care of yourself. You will never be able to get out of your head if you are just barely managing to stay afloat. This means you may have to ask for help, make (gentle-ish or less gentle :D) demands on others or sacrifice a few things. Believe me, it is all worth it.
Practice as many mind, body & soul relaxing activities as possible. Walk in nature, 30 minute nap, 30 minute reading sesh, meditation, yoga – any activity where you are as focused on one thing as you can be is what it’s all about.
Schedule fun. True story – we are not having enough fun. Go out & have some. Make the time. Do it.
Practice! It takes practice to get out of your head & into your heart & soul. And trust your intuition? Nearly impossible if you don’t begin to practice. So when you mind is all over the place & you are running around like a chicken with your head cut off, take a moment to breathe & put your hand on your heart & say to yourself ‘Ok, what is best for me right now?’ Maybe it’s a nap. Maybe you just have to finish all your tasks & sit & have some tea. Do those things. Honor yourself as much as possible. ALSO! You know those pangs & nudges that say ‘Take this exit!’ ‘Drive around one more time & you’ll get a spot!’ ‘Call that friend!’ ‘DO NOT do XYZ.’ LISTEN TO THOSE. Start with the littlest one, trust it & see what happens. In time, you will always listen.
We are no longer cave people that need to constantly be in fight-or-flight or truly need to figure out how to survive.
But our bodies are continually getting that message because our brains are trying to navigate through everything and get a continual ‘HOLY SHIT, OMG, PANIC PANIC PANIC’ message.
Slow down when you can.
Have some fun.
Take care of yourself.
Shifts will come.
Want to try a meditation & mindset practice that is easy, simple but very powerful?
Give my free 7-day Mediation & Mindset Boot Camp Challenge a try!
It’s automated and you can do it any time. No muss. No fuss.