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Keep You Full Nut Bars | Melanie Smith

One of these amazing little bars will keep you satiated for up to 4 hours! They are incredibly delicious, gluten-free, low carb and keto-friendly. Substitute maple syrup for honey and they are vegan! These bars are high in monounsaturated fatty acids from all the nuts and can also boast with high protein and fiber and very little carbohydrates. This means they will fill you up, keep you satisfied AND keep you from hopping on that blood sugar roller coaster! Try them – perfect breakfast… or, heck, perfect any time of day!


1.5 cup unroasted, unsalted macadamia nuts

1 cup unroasted, unsalted pecans

1 cup unroasted, unsalted almonds

½ cup Inulin Fiber (soluble fiber from plants, pre-biotic) (Can omit this)

4 Tbsp. flax meal

4 Tbsp. coconut flour

8 Tbsp. shredded UNSWEETENED coconut

½ cup NATURAL almond butter (no sweeteners or additives)

½ cup honey

2 Tbsp. coconut oil

½ teaspoon sea salt

2 tsp. vanilla pure essence


o Place the first 7 ingredients in a food processor. Pulse 8-12 times until the nuts are broken up but not fine.

o In a small bowl, warm up the almond butter, honey, coconut oil, salt, and vanilla so that the mixture pours easily. Stir to combine. About 30-45 seconds in the microwave.

o Pour the liquid mixture over the nuts in the food processor and pulse until all the ingredients are well combined. Scrape the sides if necessary and pulse again. Be careful not to over-process the mixture, otherwise you will end up with nut butter.

o Take the mixture out of the food processor and press in to a 9x13 pan that has been lined with parchment paper. Place in freezer for 15 minutes or fridge for 30 minutes.

o Remove from fridge or freezer and turn the cold form on to a clean surface or cutting board. Use a sharp knife to slice into 18 bars.

o Bars will stay in freezer for up to 3 months and in fridge for up to 2 weeks – but, they never last more than a few days in my house.


o If you don’t want bars, use an ice-cream scoop to make little bite-size balls.

o My kids LOVE it when I drizzle these with a little chocolate and a sprinkle of Maldon sea salt.


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