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Healthy Chocolate Fudge (No dairy, gluten, nuts or soy)

This works well for fudge cravings and gives you calcium, protein and fiber so it is almost guilt free. About a million calories though, so cut a small piece if you are counting those!

1/2 jar of sunflower seed butter (500 gm jar)

3 Tbsp of unsweetened cocoa powder

1 tsp real vanilla extract

2 Tbsp of honey

1/2 tsp of salt

Mix it all together by hand, then press into a pie pan. Freeze for a few hours, or overnight, then  cut into small pieces. If you are diabetic or strictly sugar free, you could try this with a little stevia instead of the honey and it should still be pretty good. One of the best ways I know of to eat sunflower seeds!                                                                                                                                                    





Going Raw – Day 30

I did it! Umm…yes, finally almost finished the month of vegan food, but what I mean is that I developed a great vegan healthy chocolate coconut bar! Made them tonight and they were yummy. I will post the recipe for you tomorrow night as a thank-you for following my blog through this month. If I can do it and successfully navigate Mother’s day, my 50th birthday, the Cathedral Arts festival, an invitation by friends to go out for ice cream, a church potluck and a successful band concert celebration without eating any refined sugar, white flour, dairy or processed food during these “treat” occasions – you can too.

I would like to encourage anyone to go through a detox or elimination diet. Do it to the level you can manage. For some, it might be taking your lunch to work and not grabbing fast food on the way home. For others it might be doing a trial of no gluten and/or dairy, or leaving out all processed foods, or trying vegetarian or vegan for a month. There is a level of detoxification that will work for anyone. Be careful if you have any disease processes going on, are on prescription medication, or are underweight. Do not even attempt a detox if you are a child or teen, pregnant, or have an eating disorder.

It is often best to do a detox under medical supervision, I do lots of elimination/detox programs with my patients (and I promise you, it won’t be 100% raw foods all month!), and found this has been helpful in many chronic conditions. As I found this month, even minor problems can clear up, such as sleep issues, joint aches, bloating, concentration/memory problems. If you are interested in consulting with me, drop me a line at , or book yourself in for an appointment at . It will be an investment in your health that pays “dividends” for the rest of your life!

Here’s what I ate today – kind of a healthy treat day with a lot of chocolate!!


Apple pancakes – brown rice flour, tapioca starch, coconut very small amount organic brown sugar, soaked flax seeds, rice milk
Blueberry sauce – blueberries, Agave


Bok choy and tofu stir fry from yesterday
Chocolate bean balls – cocoa, dates, black beans, vanilla, coconut – beans go very well with chocolate, gives it moisture and bulk




Green salad
Oven potato slices with olive oil and herbamare
Refried black beans with olive oil, garlic, onion, green pepper


Chocolate coconut bars – recipe tomorrow!

Going Raw – Day 24

I felt fine today. A little tired and not much appetite, but otherwise fine. And – I did well this evening. Many times on a Friday evening I want to get myself a treat, a week has gone by, my daughter is at her dad’s and I just felt like something special. Tonight I felt like a chocolate coconut bar. I started thinking about it while shopping in Walmart, then as I walked from Walmart to Bulk Barn I started thinking about it even more. Mainly, however, I thought about the other ingredients in the candy bar. The sugar, the dairy, the chemicals. I wondered if I could make something even remotely tasting like a chocolate coconut bar. Maybe if I used coconut, Agave, ground cacao nibs and coconut oil. I looked at all the bars in Bulk Barn, none of them combined chocolate and coconut in a healthy way. So I finally bought a bag of healthy sweet potato chips instead. Funny thing is that once I ate a number of those, I stopped craving the chocolate bar. I may yet try to make one, just not right now. And to be very honest, if I wasn’t reporting what I am eating, I might had the unhealthy version of the chocolate bar, or two of them.

We are surrounded by junk food, it is just too easy to obtain, and it is too easy for me to rationalize eating it especially if I am stressed. I want to break that habit. The problem is that while a chocolate bar once every few weeks is not a big deal, once I have eaten one, then shortly after I want another, then another. It seems to take so much willpower to be surrounded by abundance and yet ignore it. When I lived in the country it was easier. The nearest small store was a 20 minute drive one way. The nearest big store was an hour away. Now I can walk to a large drugstore in 2 minutes. A grocery store in 3. Another grocery store and drug store are a 15 minute walk away. Two ice cream stores are close by too. While the proximity of these stores is a blessing for buying my weekly groceries, they are a curse when I am craving junk food! And I am not the kind of person who can buy a chocolate bar and eat 2 squares of it each day and feel satisfied. It must be either the whole chocolate bar at once or no chocolate bar. Anyway, here’s what I ate today:


Apple, coconut, date, spinach processed together into a “cereal”


Lentil veg soup from yesterday and the day before
Tomato with Daiya “cheese”


Brown rice spaghetti
Pasta sauce with tomato and sweet peppers added
Daiya “cheese”


Sweet potato chips