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Skip the energy bar and eat a couple of these tahini date balls instead for an instant power up snack without the crash!
Did you know that due to their fiber and healthy fat content, one of the many health benefits of both dates and sesame seeds (tahini) is that they promote balanced hormones and good digestion.  This is a fabulous combo especially for women who are pregnant or post baby. Combined with raw nuts for added protein, this snack will satiate that sweet tooth craving and keep you going and going!! 
*3 balls is the perfect amount for a snack.


  • 7 large or 10 small- medjool Dates 

  • 2 heaping tablespoons tahini 

  • 1/2 cup raw almonds

  • 1/4 cup raw pecans

  • 1/4 cup coconut flakes 


Blend till combined- the texture may be slightly crumby depending on how moist the dates are but once you make balls either way, it will moisten. Roll in coconut flakes if desired. 

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HEMP SEEDS are an excellent source of protein, omega 3's & minerals. It's also perfect to add to your smoothies and salads or sprinkle on your favorite foods. 

Enjoy this healthy alternative! 


1/4 cup almond butter

3/4 cup oats 

1 cup raw almonds 

1/4 cup cacao powder 

3 tablespoons honey 

2 tablespoons coconut oil

2 tablespoons hemp seeds

Dash of cinnamon 

Blend all ingredients in food processor, shape into balls & store in fridge. 

*three per serving :-) 

Jumpstart your healthy habits today with an experienced and responsible Nutritionist. Whatever your current diet is, Dolly Sawyer carefully evaluates each client and formulates a personalized plan based on your specific needs. So if Weight Loss Counseling is what you’re looking for, schedule a session today.

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What is a goji berry? 
It's a bright orange/red berry that comes from a tree in China. They can be eaten raw, cooked or dried (featured here). Some of its benefits include a feeling of well being, calmness, better athletic performance, better sleep, weight loss, clearer skin & longevity.


2 cups almond flour 

4 tbsp almond butter

3 tsp coconut oil

1/2 lemon juiced

1/4 cup goji berries 

3 tbsp honey  


Blend in food processor and form balls. 

These refrigerate really well. 

*3 balls= one serving 

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Service Subtitle

7 dates 
3/4 cup nuts (almonds/pecans/cashews)
1 tbsp Cocoa 
1 tbsp hemp seeds 
2 tsp coconut oil 
Blend in food processor and roll on coconut flakes or chia seeds.

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Each little truffle is luxuriously tasty and guilt free for a healthier you!

Truffle ingredients:

1 cup almond butter

1/4 cup pecans/almonds

1 cup oats

2 tbsp honey

2 tbsp coconut oil

Pinch salt 

Melted chocolate ingredients:

4 oz dark chocolate or choc chips

1 tsp coconut oil


Blend almond butter, nuts, oats, honey, coconut oil, salt in food processor. Once combined roll into small balls- approx 1/2 inch. Place balls on tray lined with parchment paper. Melt chocolate & 1 tsp coconut oil in a small pot until smooth. Cover truffles with melted chocolate. Place in freezer to harden chocolate (approx 20 min) and then store in fridge. #raw #vegan #healthytreat #healthytruffles #divine #meltinmouth  


Treats that are good for you

Prunes are rich in fiber and are full of antioxidants that encourage a better immune system.


1 cup pitted prunes 

1 cup raw cashews  

1/4 cup raw almonds 

2 tablespoons chia seeds 

1 teaspoon raw honey (optional) 

1/4 cup Coconut flakes 

Process the nuts first, add prunes, chia seeds, honey and pulse till dough forms.  Shape into balls and roll in coconut flakes. Store in fridge for up to a couple of weeks. 

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for the whole family

2 ripe bananas
1/2 cup apple sauce
1/4 cup coconut oil melted
1/3 cup maple syrup
2 eggs
1 tsp vanilla
1 tsp baking soda
1 tsp baking powder
1 cup spelt flour
1 cup almond flour
juice of one orange (1/2 cup orange juice)
mix all ingredients till just combined. In half the batter I put a handful of fresh blueberries and the other half sugar free choc chips. Spray muffin tins and bake 15 min on 350. Makes 12-14 muffins

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Perfect for Rosh Hashana or any time!

1 egg 
2 teaspoons vanilla extract 
1/4 cup coconut oil melted
1/2 cup honey 
2 cups almond flour 
1/4 cup oat flour 
1 teaspoon cinnamon 
1/2 teaspoon baking soda 
Pinch salt 
2 med apples peeled and diced in 1/4 inch cubes.
Mix wet ingredients with fork, add dry ingredients and fold in apple pieces until all mixture is combined. Spoon the batter into greased muffin tins. Bake at 350 of 30-35 min till golden brown. Makes 10-12 muffins.


 Which filling do you choose?

2 eggs 
1/2 cup plain greek yogurt/coconut yogurt 
1/3 cup honey 
1 1/4 tsp baking powder
Pinch salt 
3 tbsp coconut oil melted 
1 cup oat flour /spelt
Filling options: 1 cup mango diced/ 1/2 cup choc chips/1/2 cup blueberries/sprinkle cinnamon & coconut sugar on top. 
In a bowl mix eggs, yogurt, honey, coconut oil. Add flour, baking powder and salt. Add filling of your choice OR mix it up and do half one filling and half the batter the other.
Grease muffin tins and pour the batter 3/4 way full. Garnish with chopped pecans and sunflower seeds if desired or a little more of your filling. Bake 
at 350 for 15-20 min till golden in color and tooth pick comes out clean.


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perfect for birthday parties or if you love a simple decadant cupcake with creamy frosting- healthy style!


1 1/2 cups whole wheat or spelt flour 

2 tsp baking powder 

Pinch salt 

1/2 cup unsweetened apple sauce 

1/4 cup coconut oil melted 

1/2 cup almond milk

1 egg

1/3 cup honey 

1 tsp vanilla extract 


Mix wet ingredients with fork or hand beater, add dry ingredients and mix till well combined. Divide batter evenly into cupcake holders and bake at 350 for 20 min. Allow to cool.

Frosting: 1 can coconut cream chilled in fridge for at least a few hours or overnight. Only use the thick part, don't use any liquid, beat for a few seconds in mixer till frosting like texture. 

OR 1 can thick coconut milk chilled in fridge for a few hours or overnight and only use thick part. Beat for a few seconds and add 1 tbsp honey to sweeten. Frost cupcakes with piping bag or spread with a knife. Top with coconut flakes/ sprinkles if desired. 

*keep in a cool place or fridge to last longer or coconut cream will melt. 

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when the kids and freinds come home asking for treats!


1 egg 

3/4 cup coconut milk/milk of your choice

1/4 cup cacao powder 

1/2 cup coconut sugar 

2 tblsp honey 

1/2 cup blended strawberries 

3 tablespoons coconut oil melted 

1 cup spelt flour 

1 tsp baking powder 


Mix all ingredients with a fork till well combined. Fill muffin holders 3/4 way full. Bake at 350 for approx 15 min. Test with fork to make sure it's all baked through. 

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RK Orange Coconut Cupcakes with Raspberry swirl:
2 eggs 
2 tsp vanilla 
1/3 cup coconut oil 
Juice of 1 orange + zest 
1/2 cup yogurt 
1/2 cup honey 
1/2 cup shredded coconut 
2 cups flour- oat & almond 
1 tsp baking soda & 1 tsp baking powder
Mix all ingredients with a fork. Place in muffin holders. 
Strawberry swirl:
Blend 1 cup fresh raspberries + 1 tbsp raw honey+ 1 tbsp chia seeds (optional)
Swirl in a little raspberry mixture with a knife into batter. Bake at 350 for approx 15 min till fork comes out clean. Top with coconut cream/thick part of coconut milk mixed with honey. Swirl in some raspberry there too! 



These scones have oats for added fiber, coconut oil for a healthy fat and metabolism booster, Greek yogurt as a great replacement for all the usual butter packed in a scone, they're sugar free & simply wholesome which will keep you satisfied for longer.

2 cups white whole wheat flour 
1 cup oats
4 tbsp coconut oil (firm-don't melt)
4 tbsp maple syrup 
1 cup plain Greek yogurt 
Pinch salt 
2 tsp baking powder 
1/2 tsp baking soda 
Dash Cinnamon 
3/4 cup blueberries 
Handful pecans chopped
*1 egg plus 1 teaspoon water for brushing 
Combine all the dry ingredients. Make a well in the center, stir in the wet ingredients and the blueberries. A dough will form. Place the dough on a lightly floured surface and form into two flattened circles a few inches tall. Cut both circles  into 6 wedges each. Brush with egg. Drizzle with pecans and coconut sugar. Bake scones at 400 for 20-30 min until golden. 
They are best fresh so if you want the next morning place in freezer and pop in the oven or microwave the next morn for a few min. Enjoy 😋



You wouldn't know that these scones have half the amount of butter as store bought ones, they're that delicious!

2 cups white whole wheat flour
1 tbsp baking powder 
1/4 cup truvia baking blend 
1/2 tsp salt 
6 tbsp unsalted butter chilled 
1 cup fresh raspberries 
3/4 cup cottage cheese
1/3 cup sour cream  Directions:
Mix dry ingredients. Add butter cut into small pieces and work into the flour with your finger tips. Add the raspberries whole and mix into butter flour mixture. Fold in cottage cheese and sour cream to form a dough. Transfer the dough to a lined cookie tray and pat into a 7 inch square. Cut the dough into squares/rectangles. Bake at 400 for approx 15 min till golden. Cool them slightly and then break into the cut scone pieces and cool further on baking rack.


Packed with fiber & superfoods I feel great about my kids and myself enjoying these. 
I get such lovely feedback from people around the globe baking these in their own homes and enjoying!



1 egg

2 teaspoons vanilla essence 

1/2 cup coconut sugar 

1/2 cup coconut oil melted

2 cups oat flour (or just blend 2 cups rolled oats in vitamix) 

1/2 cup almond flour 

1 teaspoon baking powder

1/2 cup choc chips 

Dash cinnamon

Pinch salt 

Mix ingredients with fork. Chill in fridge for 20 min.  Bake at 350 for 15 min till slightly golden. These freeze really well too. 

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Green Goodness
On the Scales
Green Smoothie
Healthy Morning


A lovely client gave me this quick amazing protein filled almond butter cookie recipe adapted from Truffles and Trends.

I often double the recipe because one batch is never enough! 

1 egg 

1 cup almond butter

1/2 cup coconut sugar (add another 1/4 cup if you like sweeter) 

1 tbsp vanilla extract 

1/2 tsp baking soda 

Handful chocolate chips (optional)

Blend Ingredients in food processor. Add choc chips if desired. Form round balls and place on baking sheet. Top with a pecan. Bake at 350 for 10 min. 

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A Healthier You

2 eggs 
1/2 cup maple syrup 
1/4 cup coconut oil melted 
1 tsp vanilla extract 
1 cup oat flour
1 1/4 cup almond flour 
2 Tbsp Cocoa 
1 tsp baking powder  
Coconut sugar for rolling the cookie balls.
*add 6 tsp flax meal to the batter for added nutrients!(Optional) 
Whisk together wet ingredients in a bowl  then add dry ingredients and mix. Chill in fridge for 10-15 min. Form balls, roll them in coconut sugar coated well. Flatten a little and bake at 350 for 10 min.

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You wouldn't know chic peas taste so good till you try them in a cookie! They are a great source of protein and make a delicious healthy snack. 
With just a few ingredients they take minutes to make.

1 can chic peas rinsed and drained
1/2 cup peanut butter (peanuts only)
1/4 cup honey
1 tsp baking powder
pinch salt
blend all ingredients in food processor/vitamix
*optional-can add 1/4 cup choc chips after blended
Make bite size balls  and bake in oven at 350 for 10 min.

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for Rosh Hashana or any time!

3 eggs 
1 cup olive oil
1 cup honey
2 tbsp truvia or stevia
2 cups oat flour 
4 cups spelt flour (I did half whole half white)
2 tsp vanilla extract 
1 tsp baking soda
2 tsp baking powder 
Dash cinnamon 
Mix all ingredients in a bowl till cookie dough forms. Chill in fridge. Form balls and bake in the oven at 350 for approx 10 min till slightly golden. 
#honeycookies  #sweet



My dear grandfather, Zeida Mendel has been living a healthy lifestyle ever since I can remember together with my grandmother thank G-d. He loves these!


1 1/2 cups almond flour 

1/4 cup coconut flour 

1/4 cup cocoa powder 

1/2 tsp baking soda 

1/2 cup pure maple syrup 

Pinch salt 

1/4 cup walnuts chopped ( or nuts of your choice)

1/4 cup chocolate chips


In a food processor pulse almond flour, coconut flour, cocoa powder, baking soda & salt. Add maple syrup and pulse till dough texture forms. Add choc chips & nuts with a spoon or your hands. Form the dough into one long log and flatten a little on parchment paper. 

Bake for 15 min. Allow to cool. Cut the dough into 1/2 inch slices with a sharp knife. Place the slices on their side and bake again for 15 min all at 350.

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In the Roman ghetto on Via del Portico d'ottavia, there's an adorable little bakery that's been around for 5 generations with heavenly smells and select delicious home style baked goods with recipes that have been passed down from the generations. Here's a healthy version of a simple yet perfect biscotti I enjoyed there!


1 egg 

1/2 cup melted butter 

1/2 cup maple syrup 

1 cup oats 

1 1/2 cups almond flour

1 cup whole wheat/spelt flour 

1 teaspoon baking powder

1 teaspoon vanilla 

Pinch salt 

handfrul chopped walnuts and craizens (optional)

Mix all ingredients with fork. Form mini biscotti and bake at 350 for 15 min till slightly golden. 


You know how almonds are a great snack but it’s just so easy to have too many?
Here’s an easy way to have them compact- in a biscotti!

2 1/2 cups slivered almonds 
3 egg whites
1 tbsp Vanilla extract 
1 tsp Cinnamon
Pinch Salt
3/4 cup vegan dark chocolate chips 
Mix all together and form logs. Bake 350 10-15 min till golden. Remove from oven. Slice, sprinkle with coconut sugar & cinnamon and return to oven for 7-10 min. Enjoy ☕️ *2 biscotti=1 snack


Moist, nourishing and light, this banana bread loaf recipe is filled with a good balance of fiber, protein and healthy fat to give you a GOOD healthy start to your days! 


3 bananas (ripe) 

1 cup oat flour (or just blend oats) 

1/2 cup slivered almonds (optional)

1/4 cup walnuts (optional)

3 tbsp coconut oil melted 

2 tbsp maple syrup

1 tsp baking powder 

1/2 tsp baking soda 

1/2 cup blueberries or chocolate chips (optional)


Mash bananas, add the rest of the ingredients. Mix and place in coated 8 inch loaf pan. Bake at 350 for approx 1 hour till fork comes out clean.

*2 slices = 1 serving. 

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1/3 cup coconut oil melted in a small pot 

Add 4 tbsp honey  

1 cup Cocoa/cacao powder 

1 cup slivered almonds 

Melt the oil and turn fire off. Quickly add rest of ingredients and mix. Flatten onto an 8 by 12 pan or square pan.

Break it up into pieces and enjoy!  Store in fridge.

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Top the same caco bark  recipe with pomogranet seeds  pressed in slightly to add a fruity vibrant touch.

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Inspired by a client in Amsterdam, Chaya Everes.

Tahini made from ground sesame seeds are one of the best sources of calcium out there and are rich in vitamins & minerals. Great for maintaining healthy skin and muscle tone too. Even just small amounts are very filling & satisfying. 

Combined with date syrup made from pure dates which are an excellent energy booster and new studies show promise for fighting bacteria, make the perfect delectable healthy treat! 

2 squares=1 snack.


3 tbsp coconut oil

340 grams jar tahini

1/2 cup date syrup (no sugar added)

2 tbsp cacao powder

2 teaspoons vanilla extract 

Pinch sea salt 

Handful sunflower seeds (optional)  


Melt coconut oil, add the rest of the ingredients. Mix with spatula  and place in square pan, sprinkle sea salt/sunflower seeds. Place in freezer till frozen. Cut in to squares and serve immediately as it melts quickly just as it melts in your mouth! 


Healthy and on the go!

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2 cups rolled oats

1/2 cup natural peanut butter (or almond butter)

1/2 cup honey

Melt honey, add peanut butter and melt, turn off fire. Add oats and mix quickly. Spray square pan with coconut oil and press mixture down. Place in fridge till firm and cut into bars. Store in fridge or freezer.

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1 egg

2 cups blended oats (oat flour)

3/4 cup almond flour 

1 cup coconut sugar

1/2 cup plus 2 tbs coconut oil melted 

2 tsp baking powder

Pinch salt 

*RK raspberry chia jam or any store bought natural jam


Mix all ingredients (except jam) with a fork till crumby texture forms. Pat 3/4 of the mixture on a greased  baking tray approx 1/2 inch thick (will spread to approx 1/2- 3/4 of the pan). Spread a thick layer of jam on top. Then sprinkle the remaining dough mixture on top of jam. Bake at 350 for 25 min till jam is bubbly and crumbs are golden. Cut into bars, let it cool and then take them out of tray.

Raspberry chia jam:

2 cups fresh raspberries, 1/4 cup maple syrup, 2 tbsp chia seeds.

Mix all ingredients in a small pot for 5 min till jam bubbles and thickens. The raspberries will soften as you mix. Store in mason jar.

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1 cup assorted raw nuts & seeds ( I used walnuts, sunflower seeds, pumpkin seeds)
1/2 cup Tahini
3/4 cup oats 
1/4 cup coconut flakes
1/4 cup honey 
Goji berries 
Mix all ingredients in a bowl till all combined. Pat mixture into greased/lined parchment paper 7 by 11 oblong dish or 8 by 8 square and freeze. Cut into rectangles and enjoy! *store in freezer- they’ll stay firm that way. *2 bars= 1 serving

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2 cups rolled oats

3/4 cup coconut sugar

1/2 cup flax meal

1 tsp cinnamon

1 cup whole spelt flour

1 egg 

1/4 cup olive/coconut oil

1 cup apple sauce

2 tsp vanilla

3/4 cup fresh strawberries plus blueberries.


Mix dry ingredients, add wet ingredients. Mix with a fork and add berries till just combined. Pat mixture evenly on 9 by 13 pan. Bake 30 min till golden. Cool and cut into bars.


Sub fruit for 1/2 cup chocolate chips or seeds and craizens.


Snacks that are good for you

No bake salted chia bars


1 full cup pitted dates

2 tablespoons chia seeds 

1 cup raw almonds

1/2 cup walnuts

1/4 cup shredded coconut

5 tablespoons cacao powder

1/2 tsp salt 

1 tablespoon water 

Blend everything and try to keep almonds chunky. 

Line 8 by 8 pan with parchment paper. Flatten mixture , sprinkle with a little salt and freeze. Slice in bars and store in fridge.  

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Growing up we called this 'Rice bubble cake', my mum made them often for birthdays and Shabbat. Tried them out as a healthier version and they sure bring nostalgia! 


3 cups rice bubbles (rice crispies!) 

1 cup natural peanut butter

1/3 cup honey 

Pinch salt 

1 cup chocolate chips 

2 tbsp coconut oil 


Melt peanut butter honey and salt in pot till soft. Add rice bubbles and mix. Pat into 9 by 13 pan lined with parchment paper. In another small pot melt chocolate and coconut oil. Pour on top of rice bubble layer. Freeze till set. Slice and enjoy! Store in freezer or fridge.

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