Keto Bites

Since my husband has started his raw keto vegan journey in April, I have wanted to help him enjoy some desserts when we entertain or just as a snack. I also wanted to make sure he is getting enough good fats. These keto bites are the answer.

I know many of my followers have voiced their concern with our consumption of good fats aka avocados, coconut oil, coconut butter, sunflower butter, and high fat nuts. Here’s some info to keep in mind when it comes to fat.

Our brains are composed of 60% fat. It’s actually a no brainer (pun intended), we all need good natural fats in our diets. Plus, think about this…eating a diet high in monounsaturated fat helps us keep our memory and makes learning easier.

Our bodies crave these fats. They help us keep dementia at bay, help brain function as in speaking, memory, motor skills, and fats help push depression out.

These keto bites will help in getting these fats and they’ll also help you stay the course of eating this lifestyle.

Vegan Keto Pumpkin Pie Bites

1 cup mixed raw high fat nuts (macadamia, pecan, walnut, Brazil) soaked overnight

2 Tablespoons coconut oil

2 heaping Tablespoons puréed pumpkin

1 teaspoon pumpkin pie spice

5 drops liquid stevia (Trader Joe’s brand is my favorite)

1 Tablespoon coconut nectar

1/2 cup Essential Seed Mix

Whirl together in food processor. Spoon into mini muffin liners in a tin. Refrigerate 2 hours. Enjoy.

Makes 18 bites.

Vegan Keto Fudge Bites

2 cups soaked and drained pecans

1/2 cup golden flax meal

1/c cup unsweetened coconut flakes

1/4 cup carob powder (can substitute raw cacao powder)

1/2 cup raw vegan protein powder (Warrior Blend from Sunwarrior is my favorite)

1/2 teaspoon Himalayan salt

1/2 cup creamy unsweetened & unsalted sunflower butter

1/4 cup coconut oil

4 drops stevia

1 Tablespoon coconut nectar

1 Tablespoon vanilla

Whirl the first six ingredients in a food processor until nuts are broken down but not liquified, about 20 seconds.

Melt sunflower butter and coconut oil on low temp stir until smooth. Remove from heat. Stir in stevia, nectar, and vanilla.

Pour into food processor and whirl about 10 seconds, or until combined.

Use a small tablespoon to make 2 scoops of dough per bites. Roll into a ball. Place into mini muffin liners of a mini muffin pan. Refrigerate 2 hours before enjoying.

Makes 18.

Natural, good for you fats are exactly what our bodies crave. These little keto bites are just a small way to get what our brains are craving.


I’ve been using coconut oil for years, even before it’s become as nutritionally accepted as the best oil to use. I turned to coconut oil eight years ago because I’m allergic to dairy. Since then my journey with coconut oil has taken me on a path of real health and helped me to see that this highly saturated fat is one of the most important building blocks in my arsenal of alternative health therapies.

Health Benefits of Coconut Oil

Coconut oil used to get a bad rap because it is a saturated fat which was said to raise cholesterol, blood pressure and can cause heart disease. Heart disease, something I’m all too familiar with. My father, my mother, two uncles, and an aunt died from it. All because they bought the claims that saturated fat caused their heart problems, so they ate margarine and anything else that was artificial.

I used to use only Promise margarine in the tub. Then one day, one of my sons forgot to put it back in the refrigerator after he used it on a piece of toast. In the morning, while the margarine sat at room temp overnight, it became as solid as a rock. You couldn’t get a knife into it. When we turned the container over it fell out of the plastic tub like a solid piece of plastic. That was the last time I used margarine because my inquisitive mind kept thinking that if margarine turns solid at room temp, which in our house was 68 degrees, then imagine how much harder it became at 98.6 degrees.

I tried refrigerating extra virgin olive oil. I used it on toast but it wasn’t the same. So I headed off to the health food store and researched other oils. That’s when coconut oil entered my life and changed it forever. I tried coconut oil on my toast (when I could still eat bread) first, and I loved how it tasted so good and light. Coconut oil also became the only oil I used in cooking.

Then I started using coconut oil for my skin and my hair. I use a tablespoon to wash my face every morning, no need to use soap, or makeup remover, or even any other moisturizer. I also use it on my hair as a deep conditioner. Since I dye my hair, (I know it’s not good for me, but I’m just not ready to stop yet), I deep condition my hair and scalp every 6 weeks. I also use coconut oil for oil pulling.

Today my journey with coconut oil took on another turn. I added it to some Vietnamese coffee, which I love, and it tasted like a cappuccino. It’s a great way to get coconut oil without having to resort to heating it up in the microwave (I’ll talk about how dangerous microwaves are in a future post).

I’ve heard all the stories of coconut oil helping with diabetes and blood sugar issues, fights aging, reverses dementia, balances cholesterol, aids in healthy thyroid and adrenal function, unclogs arteries, and aids in weight loss. I didn’t start my journey with coconut oil because I wanted to address a health issue but these are definitely some perks that have made this a life long choice.

Below are some articles and videos that you might find informative.


Yesterday was a very busy day for me. Each hour of my day was accounted for with phone calls, tutoring sessions and seminar demonstrations. It is days like that where something always seems to make an appearance to help me remember why I do what I do. Yesterday while in the grocery store, you never know when something like this is going to happen, but you are thankful that you were in the right place at the right time.

After my tutoring sessions I stopped off at two stores both on my schedule and on my way home. I was in Rite Aid and noticed an older woman wandering the the aisles like she was lost. So I asked her if I could help her find something. She didn’t respond, she just looked at me like she was looking through me. I asked her again and she said, “I can’t remember why I came into this store.” I told her that I do that sometimes and need to walk back to my car to help me remember.”  She walked to the entrance of the store and waited outside for a bit. I noticed her again as I began to walk to the grocery store next door. You know that feeling you get when someone is following you.

Sure enough she followed me into the grocery store, and into the produce area. While I was looking at the organic bananas, she was just standing in the middle of the area glaring at me. Then I asked her if everything was alright. She didn’t say anything. She just kept staring at me. I asked again if there was anything I could help her with and she said, “I don’t know you, where am I?” At that point in time I asked her what her name was. She knew her name “Connie”(for protection reasons, I’m not using her real name). While I was asking her some basic questions: her phone number, her address, a person I could call;  the store manager had been alerted. Connie had her purse with her and her car keys were in her hand. I asked her to take out her wallet so I could check her information.

Finding Way Home

Since I was able to help Connie remain in a calm state, the store manager called Connie’s daughter and an ambulance. The daughter arrived first, and said this is the second time this has happened to Connie. Yes, Connie drove herself to the store yesterday; apparently she drives every day. I don’t think Connie will be driving anymore. I know it’s sad but for her protection and the protection of every other person on the road it is the best thing to do.

As I was going through the store, I started to realize that I know how to do CPR and First Aid but what did I know about how to help people who are disoriented, like Connie? I started to question what I did. Did I ask the right questions? Did I do the right things?

According to 2012 Alzheimer’s Disease Facts and Figures  Alzheimer’s Disease affects one in eight older Americans. Also noting that four to five million people in the United States, alone, have some degree of dementia. I think it’s time that we are all educated on how to respond to emergency situations like Connie’s.


We’re all living longer which means we need to do what ever is necessary to stave off Alzheimer’s Disease and Dementia. We need to eat healthy, get regular exercise, reduce our stress and make certain that we are giving our bodies the essential nutrients so our bodies can do what they are supposed to do. For more information on a product that can help your body do what it’s designed to do, click here, because you never know.