Berry “Cheesecake” Bliss Balls
In peri & menopause, snacks need to do more than taste good. They need to support energy, muscle, and bone health, without feeling heavy or overly sweet.
These berry “cheesecake” bliss balls deliver a useful hit of protein and calcium in a simple, prep-ahead snack that works for real life. Each ball provides around 4-5g of protein and 50-60mg of calcium, making it easier to top up your intake across the day and avoid the 3pm energy slump.
Serves 2-3 (makes ~8 balls)
Ingredients
- 200g silken tofu (calcium-set if possible)
- ½ cup rolled oats
- ¼ cup almond butter
- ½ cup frozen berries (blueberries, raspberries, or a mix)
- 2 tbsp maple syrup or honey
- Zest of ½ lemon
- ½ tsp vanilla extract
- Pinch of sea salt
- 2 tbsp crushed almonds or desiccated coconut for rolling
Method
- Blend the base: In a food processor, combine silken tofu, almond butter, oats, maple syrup, lemon zest, vanilla, and salt. Blend until smooth.
- Add berries: Pulse in frozen berries lightly, so you get little bursts of colour and flavour without completely blending them.
- Chill slightly: Refrigerate the mixture for 10-15 minutes to firm it up.
- Form balls: Scoop ~1.5 tbsp per ball and roll into bite-sized spheres.
- Roll in topping: Coat each ball lightly in crushed almonds or desiccated coconut for texture and visual appeal.
- Serve or store: Chill for another 10 minutes before serving. Store leftovers in the fridge for up to 3 days.
THE GUT FRIENDLY FIBRE GUIDE
An evidence-based guide for women to eat more fibre without making their gut feel worse
If eating more fibre has ever left you feeling worse, fibre probably wasn’t the problem. More likely, your gut just needed you to go slower.
This guide is based on the approach I use with women who want to eat more fibre without making their gut feel worse. We start with where you are now, then build from there slowly enough that your gut can keep up.
It’s food-first, weight-neutral and evidence-based, created by me and my team of Accredited Practising Dietitians.
