Gluten Free Raw Cookie Dough Bites

Gluten Free Raw Frozen Chocolate Chip Cookie Dough Bites

These tasty little guys are a bit time consuming to make.  If you have a quiet afternoon, they are fun to do but they are a bit labor intensive and the ingredients can be a bit pricey.  However, don’t let that scare you.  These are one of the best raw desserts I’ve ever made!   They are rich and decadent but you are still eating foods that are good for you!  Nuts, coconut oil, honey, YUM!  You can cut them into bite size pieces and this batch will last quite some time (if you can control yourself)!

Chocolate chips

2 tbl. Coconut oil

½ cup carob powder

½ cup raw cocoa powder

4 tbl. Agave nectar (I used honey throughout this recipe)

1 teasp. Vanilla


1 ¾ cups cashews, ground into a nut flour (I used our
electric coffee grinder)

¾ cup oat flour (I used coconut flour for a gluten free

2 tbl. Agave or honey

2 tbl. Maple syrup

¼ cup coconut oil

Pinch of sea salt

Chocolate coating

(I actually had to double this to do the double dipping.  Keeping it warm also helped.  I had the bowl sitting in another bowl with hot water)

¼ cup coconut oil

¼ cup raw cocoa

2 tabl. Agave or honey

1 tsp. vanilla

1. Prepare raw chocolate chips by combining above chocolate chip ingredients.  They will be doughy.  Spread out on a flat pan or
plate and put in freezer for at least an hour. (Don’t make the mistake I did and use wax paper, it sticks!).  Then, cut into small chips. These soften quickly and are easier to handle when cold.

2. Next, prepare the cookie dough filling by combining cookie dough ingredients, mixing chocolate chips in.  Form into a slab about 1/2 “ thick and freeze for 15 minutes.

3. Once frozen, cut into small bar sizes (enough to take 1-3 bites out of) and skewer each one with a small toothpick.  Prepare chocolate coating by combining all coating ingredients in a small bowl.

4. One by one, dip each bite into chocolate, place on a flat tray and freeze for 1-2 minutes. Dip again in chocolate and top with chopped cashews, coconut flakes, cocoa nips or other desired toppings. Freeze until frozen.  I would
suggest taking out the toothpicks while still a bit soft after dipping before last freeze.

These should keep in the freezer for some time.

Makes 24 bites or more.  Preparation time: 1 hour.

This recipe was sent to me.   It says submitted by;u=152555.  However, they give credit to Oh She (


Lentil Soup Recipe

Lentil Soup Recipe
This is an easy, deeply satisfying soup, especially on a cloudy, cold day.   Smells amazing while cooking too!


1 onion chopped

1 tabl.  olive oil

2 carrots, diced

2 stalks of celery, chopped

2 cloves of garlic, minced (I used more)

1 teasp. Dried oregano

1 tsp. dried basil

1 bay leaf

1 (14.5 oz) can of organic diced tomatoes

2 cups dried lentils

8 cups of broth or water

½ cup spinach or kale, rinsed and thinly sliced

2 tbl. Vinegar

Sea salt and ground black pepper to taste

In a large soup pot, heat oil over medium heat.  Add onions, carrots, and celery;  cook until onion is tender.  Stir in garlic, bay leaf, oregano, basil, ook for 2 minutes.

Stir in lentils, add liquid and tomatoes.  Bring to a boil.  Reduce heat, simmer for at least 1 hour.  When ready to serve, stir in the greens and cook until they wilt. Stir in vinegar and season to taste with salt, pepper and ore vinegar if desired.

Taken from

Marvelous Margarine and Bad Butter…Are You Sure?

There is a lot of information available that is confusing about good nutrition but one premise that is agreed on, across the board, is to eat less processed foods and more whole foods. Whole foods are defined as foods eaten exactly in the form that they were made.  An apple is a whole food.  With that in mind, consider this product:

Ingredients:  Natural Oil blend (soybeans, palm fruit, extra virgin olive oil, flaxseed, and canola), water, whey, salt, natural and artificial flavor, sorbitan esther of vegetable fatty acids, soy lecithin, Vitamin E, Vitamin A, Vitamin D, B6, B12, lactic acid, beta carotene for color, potassium sorbate, TBHQ, EDTA.

Does this sound like real food to you?

How about:  Sweet cream; salt?

The first is margarine, the second, butter.

Which would you prefer to put in your body?

But wait!  Isn’t butter bad for you?

This is an interesting question.  Why do we think it is bad for us?  Is it the calorie count? Is it the saturated fat?  Is it the cholesterol? Is it all of those things? Or do we just have this vague notion that margarine is better and we should fear and avoid butter at all costs?

Let’s consider the details:

  • Margarine: Of the various brands I checked at the store, they ranged from 30 calories per tablespoon to 50 calories.
  • Butter has 100.
  • Margarine’s fat content:  Some of the brands had a blend of saturated fats with monosaturated fats.  The label listed above had some Omega 3’s because of the flaxseed that was added.  Unfortunately, flaxseed Omega’s are not as bio-available as animal product Omega’s and some people are unable to absorb them at all.  In addition, canola is often a genetically modified plant product and should probably be avoided.  One margarine product I found had zero fats in it.  I could not find the nutrition label on line but I have to wonder, what is this product? How can a fat not have any fats?
  • Butter is 100% saturated fat.  It also has a blend of Omega 6 and Omega 3’s.  Butter contains 12-15% short and medium chain fatty acids.  These are different than long chain fatty acids, found in other animal saturated fats and margarine, because they get absorbed directly from the small intestine to the liver and are converted into quick energy.  These fatty acids also have antimicrobial and immune supporting properties.
  • Margarine has some nutrients added in like Vitamin E and A.
  • Butter has Vitamin A, D, E and K, all fat soluble vitamins that our bodies need.  Butter also contains trace minerals like manganese, zinc, chromium, selenium and iodine.  All these minerals are important in supporting our endocrine system. Butter has other health benefits that are too lengthy for this article.
  • Margarine gets its color from a natural source, beta-carotene.  What color was it before?  Why does it need color added?  Have you ever thought about the manufacturing process of margarine?  Can “real” food be “manufactured”?
  • Butter has nothing added to it.  It gets its golden color from the nutrients in the grass the cow has eaten.

Note:  Please keep in mind that many of the benefits of butter listed above are from organic, grass-fed butter which you can find in stores like Whole Foods.

So keep in these things in mind when you stand in front of the refrigerator section at your store.  In an attempt to save a couple of calories a day,  would you rather eat something that has naturally occurring health benefits or eat a food that is largely empty calories?

I know this information is different than what you have been taught and some of you will continue to eat margarine.  If you choose to eat margarine, please be sure to avoid any label that has hydrolyzed oil in it.  These are trans fats and are not good for your health.  Choose a label with as few ingredients on it as possible.

If you choose to eat butter, I hope you choose the organic, grass fed kind.

Fallon, S. E., M., PhD. (2001). Nourishing Tradition (Revised Second ed.). Washington, D.C.: NewTrends Publishing, Inc

Gluten Free Coconut Muffins

Coconut Muffins Gluten free

3 organic eggs

3 tbl. Melted butter

2 tbsp. coconut milk

3 tbs. raw coconut crystals (I found this at Whole Foods.  Your health food store may have it too)

¼ tsp. unrefined salt (I use Celtic sea salt)

¼ teasp. Organic vanilla extract

¼ cup sifted coconut flour

¼ tsp aluminum free baking powder

Preheat oven to 400 degrees

Blend together eggs, melted butter, coconut milk, coconut
crystals, salt and vanilla.  Sift coconut flour together with the baking powder into the mixture.  Stir until there are no lumps. Spoon batter into muffin tin.  I find these stick, even if you use coconut oil in the tin, so lining with paper is a good option.  Otherwise, I just scrape out what’s left and eat the crumbs!

Bake 12-15 minutes until toothpick comes out clean.

Makes 6 delicious low glycemic, gluten free muffins!

100 calories, 7 grams of carbs, 3 grams of fiber

Do soft drinks count?

This is the time of year we all set goals to make changes in our lives. Sometimes the goals are big and bold, like trying to find a new job. Sometimes they are small, but still important, like promising yourself you will finally clean out that messy closet.

I have personal and professional goals for this coming year and one of them includes you!

My goal is to write a weekly blog about nutrition and lifestyle issues. I get asked a lot of questions when I am lecturing or spending time with friends and I know, from personal experience, the information out there can be VERY confusing, contradictory and controversial!

I want to help you sort through the information so that you can make healthy choices for yourself and your loved ones.

I need your help, too. If you have a specific question you’d like answered, please email me at I will find the answer and write the blog for you. I want this to be a dialogue and I want us to have some fun together.

    Here are some of the topics I already have planned:

  • Which is better, butter or margarine?
  • What’s the difference between sea salt and table salt?
  • What’s a GMO?

You get the idea…

Today’s Nutrition Question

Can soft drinks count towards my daily water intake?

When I talk about water, most people begin to glaze over a bit. Everyone knows they need to drink water, right?

But did you know about the following benefits?

Preventing Brain Damage

The brain is 85% water.  Even a 1% decrease can cause the brain to not function properly.


Hydration helps the body to manufacture serotonin, a neurotransmitter, that helps with mood regulation. Serotonin helps you feel calm and happy.

Sleep disorders

Helps with the manufacturing of melatonin which helps us fall asleep.

Lack of energy

Water helps manufacture electrical and magnetic energy giving us a boost.

Attention deficit

A hydrated brain is energized and can imprint new information better.

Soft drinks on the other hand, do not have any nutritional value. Technically, since we are all biochemically different, some people could drink a soft drink and they might be hydrated while others would be dehydrated.

Consider these facts:


If you drink a soft drink made with artificial sweeteners, you are drinking chemicals that change into other chemicals in your body. For many people, this causes health issues including headaches, muscle twitching or hormonal blips.


An 8 ounce can of soft drink has ten teaspoons worth of sugar which can be disastrous for your insulin-blood sugar cycle AND be a contributor to those stubborn pounds you can’t seem to get rid of.

Bone Health

Did you know the phosphorous in the soft drinks leaches calcium from your bones?

You decide: Choose to drink water, which is a chemical-free nutrient that your body recognizes and needs or choose to drink a soft drink that is a chemical soup and nutrient depleting.

Recipe for SPA water

Fill container with water (filtered if you’ve got it)
Slice cucumbers and lemons
Add to water and let soak for several or more hours.


Coming soon: A free webinar: Secrets Revealed on Managing Stress


Insomnia Stinks!

Insomnia stinks.  I should know, I am experiencing it right now, as I write this.  I am waiting for my Sleepytime tea to seep so
I can drink it, read a boring textbook and hopefully get a few more hours of sleep before the sun peeks out today.

It seems like we are all busy all the time but this time of year is the busiest.  In addition to all our regular activities and responsibilities, we have had parties to attend and to host, shopping to do and all the good and bad that comes with spending time with family and friends.  Having a long “to do” list keeps our minds going and our bodies up.

Getting enough sleep is key to maintaining a great attitude, enjoying all the festivities and keeping your immune system supported so you don’t end up with a cold or worse as you start the new year.

Here are 5 Little
Tricks for Getting a Good Night Sleep

1.  Make sure your bedroom is not too hot and not too cold. It should be just right and a little on the cooler side.

2. Don’t you love those dark out shades in hotels? Create complete darkness in your room at home.  Curtains are important and turn off electronics and night lights.

3. Don’t eat anything too heavy 2-3 hours before going to sleep.  Stay away from caffeine for 4-6 hours before bedtime. Excess alcohol also interrupts sleep.  Go easy on the wine and spirits.

4. Create a bedtime ritual.  Take a bath, read in bed, say a prayer.

5. Don’t use your bed as a makeshift office.  No laptops, IPOD’s, or cell phones.  Beds are for sleeping and being intimate with
your partner.

I hope this helps you get a good night’s rest so you can start the New Year feeling abundant energy!

To your good health,


Your Healthy Structure


Make New Friends but Keep the Old

Your partner.  Your friends.  Your religious organization.   Your community.  What do these things have in common?  They are the people that make up your world.

Last summer following my boating accident,  I was brought to tears and humbled by the amount of love and support that I received from people.  My family, my friends, my neighbors, my synagogue, my book club all came forward and filled my mailbox with cards and my refrigerator with food. They  took me to drs. appointments, physical therapy and walks, and sat with me when I needed company.  It was a heady reminder of how
important it is to nurture relationships in your life.

This week, a dear friend of mine has suffered an unspeakable tragedy. She has lost a daughter unexpectedly. Once again, a group of friends, family and community have gathered to love and support this family.  Even in their shock they continue to be amazed and grateful for the outpouring of love and support.

I tell you these stories to remind you that fostering relationships is the very essence of why we are on this planet.  I know you are busy.  I know it takes time.  I know it is “work” to pick up the phone, to check in, to visit.  But I also know that it is what makes us human and what fills our days with joy, laughter and love.

This is the time of year that we make time for family and friends.  My wish for you is that you enjoy and savor every moment.  I also hope that as the New Year approaches and you make your resolutions, one of them is to reach out more to people you know and love and maybe even add a couple of
new people to your world in this coming year.

This week, I plan to call my college friend and make the lunch date we swore we’d have in August. How about you?

Enjoy the people in your life and your life will be richer for it!

To your health,


Your Healthy Structure

Make new friends but keep the old.
One is silver and the other gold.

Happy Mother’s Day

Today is mother’s day.  Even though it’s a “hallmark” holiday, it is still nice to remember or acknowledge the women in our lives who have cared for us, nurtured us and loved us.  Friends, aunts, grandmothers and sisters all mother us from time to time. 

My husband gave me a Mothers Day card. On the front is a picture of a boy, face scrunched up, holding a piece of broccoli.  It says, “Thanks for teaching me that vegetables are my friend”. On the inside, it says, “well, most of them anyway!”  My husband editorialized the card by writing on the front, “thanks for teaching our kids.” Mother’s teach their kids lots of stuff but teaching them to eat broccoli and other fruits and veggies is definitely one of the most important, life giving lessons a mom can give.  Feeding our families is certainly one of the most powerful ways that we convey our love for them.  So add a little more green and a little less white flour and sugar to your menu’s and let them know how much you really care!

More About GMO’s

Where will I find GMO products?

Part II

GMO plants are used in almost all processed foods.  If you are eating processed foods, you are eating GMO products. The main foods that are GMO on the market are corn, soy, beets, canola, and cottonseed.  Alfalfa spouts were approved in March, 2011.  Besides using these foods in processed products, these plants are fed to animals as feed.  If you eat a non-organic animal product, it is likely you are consuming GMO plants.

 What happens to me when I eat GMO’s?

 In the UK, when GM soy was introduced, allergies to soy increased by 50%

  • In a skin prick test, participants reacted to the GMO soy but not the non-GMO soy
  • Some testing has shown that GM soy has 7 times the allergens than conventional soy
  • New allergens have been created
  • BT corn and cotton has created an allergic reaction on the skin when handled
  • Animals in lab tests have shown intestinal and immune system issues
  • Mice fed GM products produced smaller babies and over time fewer babies
  • Babies died 3 weeks after being born when fed GM foods
  • When animals are given the choice, they choose non-GM foods
  • Mice showed liver damage when fed GM foods

 What happens to the environment when GM products are grown?

 Nature is resilient. The more we spray chemicals on the plants, the hardier the weeds become.  Farmers are using more chemicals than ever to control the environment

  • Increased use of pesticides and herbicides are polluting our waters in run off
  • GM crops can cross contaminate non-gm crops as particles move in the air. These plants will be altered permanently
  • Biotech companies have patented their seeds.  Is it possible that biotech companies could some day control the food chain?

 What should I do?

Become an informed and educated consumer. Do your research.  Learn about GMO’s so you can make a decision about whether or not you want to eat these plants and feed them to your family.

 I don’t want to eat GMO’s. Now what?

Read labels.  If a product is organic it cannot contain GMO products by law.  If the label says non-GMO, trust that it is.  If it does not state that and there is corn or soy in the product, assume that GMO plants have been used.  Trader Joe’s, a chain grocery store, has a company policy of not selling any GMO products under their trade name.  This includes animal products like chicken.

What is Genetically Modified Food?

What is In Your Food When It is Genetically Modified? 

Part I

Have you ever read a food label and seen it say “non-gmo”.  Have you ever wondered what that means?  If you have, you are not alone.  Most American’s are not familiar with the term GMO or genetically modified organisms.  They are in almost everything you buy so it is important that you do take some time to learn about them and decide if they are something you are comfortable consuming or not.

GMO’s are plants that have had foreign genes forced into their DNA. That means that bacteria and viruses from OTHER SPECIES have been injected into the plants DNA so that the plant will do something new that it would not have done if it was growing naturally.  In most cases, it means that the plant will be bred to be resistant to pesticides and herbicides, allowing the farmer to spray chemicals on his field that will not harm the food that is growing.  In theory, it sounds like a great idea.  We can kill weeds and bugs and the plant stays strong and continues to grow. 

Unfortunately, it’s not as wonderful as it sounds.  The process used in altering the plants is not a natural process.  Some of the issues that occur with the GMO plants include:

  • Mutations in the plants DNA
  • Natural genes may be deleted or permanently turned off
  • Genes may change in their behavior
  • Inserted genes may be damaged or rearranged and create proteins that trigger allergies or disease

Why if this important?

 The FDA stated in 1992 that there was no difference between the safety of conventionally grown products and GMO’s.  Since that policy statement has come out, many scientists have come forward with many studies showing that this is simply not true.  Companies that are producing GMO’s, under FDA ruling, are the same companies that are testing and proving the safety of the products. There is no third party providing oversight.

Stay tuned for more information on GMO’s in Part II of my blog.

 Resources for Learning More

 Seeds of Deception by Jeffrey Smith

Genetic Roulette by Jeffrey Smith

I have been trained to speak publicly on GMO’s by Jeffrey Smith, the world’s leading authority on GMO’s.  If you are interested in having a presentation at your organization, please contact me at to make arrangements.