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Kathleen Flanders Coaching

Treats – Because sometimes you just need something yummy:


  • Flesh of one avocado
  • 1 Tblsp pure maple syrup
  • 1/4 cup raw Cacao powder
  • 1/2 large banana
  • 2 Tblsp water
  • 2 tsp vanilla extract
  • 1 Tblsp strong brewed decaf coffee
  • sea salt totaste
  • 1 pint raspberries (optional)
  1. Combine all ingredients in a blender on medium speed till smooth and creamy, 1-2 minutes.  If mousse is too thick thin with extra coffee or  water.
  2. Serve immediately. Refrigerate for up to 5 days.

*Adapted from The Blood Sugar Solution Cookbook




  • 1 cup pecans or almonds
  • 1 cup coconut, shredded
  • 1/4 tsp salt
  • 1 cup dates
  • 2 Tblsp. coconut oil


  • 2 cups cashews, soaked overnight
  • 1 1/2 cups fresh blueberries
  • 1/2 cup coconut oil
  • 1/2 cup honey
  • 1/2 cup coconut cream
  • 3 Tblsp lemon juice
  • 1 Tblsp vanilla


  • 1/2 cup blueberries, plus for garnish
  • 2 tsp lemon juice
  • 2 Tblsp honey

Prepare crust:

  1. Prepare crust lining an 8 inch springform pan with parchment paper
  2. Process nuts into a flour in a food processor using an “S” blade.  Add coconut and salt then process again.  Set aside.
  3. Process dates and oil into a paste, then add nut mixture and coconut oil to date paste processing to form a crumbly sticky dough.
  4. Press dough into even layer on springform pan.
  5. Place crust in fridge to set for 30 minutes or longer.

Prepare filling:

  1. Combine all ingredients in a high powered blender till smooth.
  2. Pour filling over prepared crust. Transfer to fridge to set 4 hours or longer.

Prepare topping:

  1. Combine all ingredients in a blender till smooth. Pour over cake before serving.  ENJOY!

*Adapted from Paleo Sweets.


  • 1/2 cup coconut flour
  • ½ coconut oil or olive oil or 4 oz. butter
  • 3-5 Tblsp. granulated stevia or sweetener of choice
  • 2 tsp. vanilla
  • 1 tsp. baking powder
  • 8 eggs
  • 1 cup frozen berries
  1. Mix melted coconut oil, butter (or olive oil), coconut flour, stevia, vanilla and baking powder till smooth.
  2. Add eggs one at a time, mixing in between each addition.
  3. Pour into a baking dish or round cake pan.
  4. Press frozen berries evenly into the sponge.
  5. Bake at 350 degrees F. for 20-25 minutes, till center is cooked through.  Serve with yogurt and berries.


Birthday Cake:

This recipe is Gluten Free, Soy Free, Sugar Free and Dairy Free. It’s one of my go to favorites for celebrating life’s milestones.  Here’s to another year!