I have reached the age where my body just cannot tolerate sugar like it once did. Long gone are the days of drinking sweet cocktails, wine, and candy. Following a low-carb, keto diet has allowed me to not only keep my menopause weight in check but also avoid slipping into diabetes territory.
Sticking to a low-carb, keto diet has been great for me. I power up in the mornings with a power meal like a ham and cheese omelette with my coffee, and I not only have brain power, but I also avoid the terrible cravings.
Sometimes, though, I just need something sweet.
These creamy, satisfying Vibrant Nourish Bites are the perfect keto snack to fuel your day, curb cravings, and support digestion. With rich, healthy fats, gut-loving fiber, and a dose of minerals, Vibrant Nourish Bites is your go-to bite for staying energized and on track.
Yields:
12 servings (1 fat Vibrant Nourish Bite per serving)
Ingredients
| Ingredient | US Measurement | Metric Equivalent |
|---|---|---|
| Unsalted Butter | 1 stick (½ cup) | 113 g |
| Cream Cheese | 2 packages (8 oz each) | 450 g total |
| Vanilla Extract | ⅓ cup | 80 ml |
| Coconut Oil | 1 cup | 240 ml |
| Mixed Nuts & Raisins* | 2 cups | 240 g |
| Psyllium Husk | 1 cup | 100 g |
*Nut mix may include walnuts, almonds, pumpkin seeds, and raisins. You can swap or omit raisins to reduce carbs further.
Instructions
- In a large mixing bowl, add softened butter and cream cheese.
- Pour in the vanilla extract and coconut oil.
- Add the nut mix and psyllium husk.
- Use a hand mixer on low to medium speed to combine the ingredients until they are well blended. The mixture should be chunky, not smooth.
- Spoon the mixture evenly into a 12-cup silicone muffin pan.
- Cover with aluminum foil or plastic wrap and place in the freezer for at least 1 hour, or until firm.
- Store in the freezer and enjoy as needed.
Nutritional Info (Per 1 of 12 Servings)
- Calories: ~290 kcal
- Fat: ~28.5 g
- Saturated Fat: ~16 g
- Protein: ~3.5 g
- Total Carbs: ~9 g
- Fiber: ~6 g
- Net Carbs: ~3 g
Ingredient Benefits
- Butter: Source of fat-soluble vitamins (A, D, E, K); supports hormone health.
- Cream Cheese: Adds rich texture and small protein content; supports satiety.
- Coconut Oil: Packed with MCTs that provide quick brain and energy fuel; supports ketone production and metabolism.
- Vanilla Extract: Adds flavor and aroma; some antioxidant properties.
- Mixed Nuts (almonds, walnuts, pumpkin seeds):
- Almonds: Provide vitamin E, magnesium, and healthy fats.
- Walnuts: High in omega-3 ALA for brain and heart health.
- Pumpkin Seeds: Rich in magnesium, zinc, and antioxidants.
- Raisins: Add a touch of natural sweetness and iron (optional).
- Psyllium Husk: Powerful prebiotic fiber for gut health; helps regulate blood sugar, improves digestion, and supports fullness.
Pro Tips
- Eat in moderation. These dense treats are filling, slightly sweet, and great for managing your sweet tooth or adding a bit more fat to balance your macros, but keep your overall daily calorie intake in mind.
- The raisins, vanilla extract, and coconut oil are added to the mix to add a hint of sweetness. Avoid sweeteners, if possible.
- To reduce carbs, omit raisins or choose lower-carb nuts like pecans or macadamias.
- Best enjoyed cold to keep firm texture and creamy crunch.
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