Ketogenic Diet: A Year of Fat Bombs: 52 Seasonal Recipes Keto Cookbook (Sweet & Savory Recipes) (6 page)

Pumpkin Pie Fat Bombs

Preparation time:
35 minutes

Cooking time:
5 minutes

Serves:
18

Ingredients:

• 3.5 ounces extra dark chocolate
  
• 2 tablespoons extra virgin coconut oil
  
• ½ cup coconut butter
  
• ¼ cup extra virgin coconut oil
  
• 2 teaspoon pumpkin pie spice mix
  
• 2 tablespoons powdered Erythritol or Swerve
  
• ½ cup unsweetened pumpkin puree
  

Directions:

1. Combine the chocolate and coconut oil in a microwave safe bowl and melt in the microwave.
   
2. Drop about 2 teaspoons of mixture into 16-18 muffin cups and refrigerate for 20 minutes. 
   
3. In a saucepan, combine the coconut oil, coconut butter, pumpkin spice mix, and powdered sweetener. Heat over low heat until melted. Remove from the heat and stir in the pumpkin puree.
   
4. Remove the muffin cups from the refrigerator and spoon about 2 teaspoons of the pumpkin mixture into each of the cups.
   
5. Return back to the fridge for at least 1 hour until set.
   
6. Keep stored in the fridge or freezer as coconut butter and oil get soft at room temperature.
   

Nutrition Facts (per serving)

Total Carbohydrates: 4g

Dietary Fiber: 2g

Net Cabs: 2g

Protein: 1g

Total Fat: 11g

Calories: 110

Almond Cinnamon Fat Bombs

Preparation time:
5 minutes

Cooking time:
3 minutes

Serves:
4

Ingredients:

• 2 tablespoons coconut oil
  
• 2 tablespoons almond butter
  
• 1 tablespoons instant oats
  
• ¼ teaspoons cinnamon
  
• 1 tablespoons Stevia
  

Directions:

1. In a small saucepan, melt the coconut oil over low heat. Remove from heat.
   
2. Add the almond butter to the saucepan followed by the instant oats, cinnamon and stevia. Mix well until smooth.
   
3. Spoon the mixture into candy molds and place in a freezer for 1-2 hours.
   
4. Remove from the molds and enjoy.
   

Nutrition Facts (per serving)

Total Carbohydrates: 1g

Dietary Fiber: 0g

Net Cabs: 1g

Protein: 1g

Total Fat: 8g

Calories: 74

Peanut Butter Chocolate Fat Bombs

Preparation time:
10 minutes

Cooking time:
30 minutes

Serves:
24

Ingredients:

• 2 tablespoons unsweetened cocoa powder 
  
• 4 tablespoons unsalted butter, softened 
  
• 4 tablespoons peanut butter natural (no sugar added)
  
• 4 tablespoons coconut oil
  
• Stevia to taste
  

Directions:

1. In a small bowl, combine the butter, coconut oil, peanut butter, and cocoa powder.
   
2. Mix until well combined. 
   
3. Spoon the mixture into silicon molds and store in the freezer for 30 minutes.
   
4. Remove from the molds and enjoy.
   

Nutrition Facts (per serving)

Total Carbohydrates: 1g

Dietary Fiber: 0g

Net Cabs: 1g

Protein: 1g

Total Fat: 6g

Calories: 54

Nutty Fat Bombs

Preparation time:
5 minutes

Cooking time:
5 minutes

Serves:
6

Ingredients:

• 2 ounces cocoa butter
  
• 2 tablespoons unsweetened cocoa powder
  
• 2 tablespoons Swerve
  
• 4 ounces macadamia nuts, chopped
  
• ¼ cup heavy cream or coconut oil (for dairy free option)
  

Directions:

1. Fill a saucepan halfway with water and bring to a boil over high heat. Place the cocoa butter in a bowl and set it over the boiling water. Once melted, stir in the cocoa powder.
   
2. Add the sweetener and macadamia nuts.  Mix well and remove from the heat.
   
3. Whisk in the heavy cream or coconut oil.
   
4. Let the mixture cool and then pour into silicone molds or paper liners designed for candies.
   
5. Place in the refrigerator for about an hour until hardened.
   

Nutrition Facts (per serving)

Total Carbohydrates: 3g

Dietary Fiber: 0g

Net Cabs: 3g

Protein: 3g

Total Fat: 28g

Calories: 367

Vanilla Coconut Fat Bombs

Preparation time:
5 minutes

Cooking time:
0 minutes

Serves:
5

Ingredients:

• 1/2 cup of vanilla protein powder
  
• 1/4 cup of flaked coconut
  
• 1/4 cup of coconut flour
  
• 1/4 cup of coconut milk
  
• 1 tablespoons butter
  
• 1 ounce dark chocolate (85% cacao) or sesame seeds
  

Directions:

1. In a medium bowl, combine the coconut milk, coconut flour, softened butter, vanilla and flaked coconut.
   
2. Mix well and shape the mixture into small balls.
   
3. Melt the chocolate in the microwave. Coat the balls with melted chocolate and refrigerate before serving.
   
4. Alternatively you can coat the balls with sesame seeds.
   

Nutrition Facts (per serving)

Total Carbohydrates: 3g

Dietary Fiber: 2g

Net Cabs: 1g

Protein: 9g

Total Fat: 9g

Calories: 123

Apple Cinnamon Fat Bombs

Preparation time:
5 minutes

Cooking time:
5 minutes

Serves:
12

Ingredients:

• 2 medium organic green apples, cored and thinly sliced
  
• 2 tablespoons coconut oil
  
• 1 teaspoon cinnamon
  
• 1 (5.4 ounce) can coconut cream
  
• 1/2 cup coconut butter
  
• 20 drops of Stevia
  
• Pinch sea salt
  

Directions:

1. Melt the coconut oil in a skillet over medium heat.
   
2. Add the apples and cook until they become tender. Sprinkle with cinnamon and stir well to coat.
   
3. Add the coconut cream, coconut butter, sautéed apples, stevia, and sea salt to a blender and pulse to reach a smooth consistency.
   
4. Pour the mixture into silicone molds (any size and shape) and freeze until hardened. Remove from the molds and enjoy.
   
5. Store the leftovers in the refrigerator.
   

Nutrition Facts (per serving)

Total Carbohydrates: 14g

Dietary Fiber: 2g

Net Cabs: 12g

Protein: 0g

Total Fat: 12g

Calories: 168

Chocolate and Walnut Fat Bombs

Preparation time:
5 minutes

Cooking time:
0 minutes

Serves:
14

Ingredients:

• 5 ounces  coconut oil
  
• 1 ounce  cocoa powder
  
• 1 tablespoon granulated stevia, or sweetener of choice to taste
  
• 1 ounce walnut pieces
  
• 1 tablespoon tahini paste
  

Directions:

1. Melt the coconut oil in a saucepan over low heat.
   
2. Add the chopped walnuts, cocoa powder, stevia and tahini paste. Mix well to combine. Let the mixture cool.
   
3. Pour into a silicone mold or ice cube tray and place in the refrigerator until the candies have almost hardened. Top each of the candies with a half piece of walnut and place back in the fridge until completely hardened.
   

Nutrition Facts (per serving)

Total Carbohydrates: 1g

Dietary Fiber: 1g

Net Cabs: 0g

Protein: 1g

Total Fat: 12g

Calories: 111

Spicy Pumpkin Fat Bombs

Preparation time:
10 minutes

Cooking time:
6 minutes

Serves:
10

Ingredients:

• 4 tablespoons unsalted butter, softened
  
• 2 tablespoons coconut oil
  
• ½ cup pumpkin
  
• ¼ teaspoon ginger
  
• 1/8 teaspoon clove
  
• ¼ teaspoon nutmeg
  
• ¼ teaspoon cinnamon
  
• Liquid Stevia to taste
  

Directions:

1. Melt the coconut oil in the microwave and add to the butter. Mix well until light and creamy.
   
2. Add the pumpkin and mix well until smooth. Whisk in the stevia and spices. Using a spoon, drop the mixture on the wax paper and chill for 15 minutes.
   
3. Then remove from the fridge, form the chilled pieces into balls and place back in the fridge for 1-2 hours.
   

Nutrition Facts (per serving)

Total Carbohydrates: 1g

Dietary Fiber: 0g

Net Cabs: 1g

Protein: 2g

Total Fat: 10g

Calories: 99

Winter

Egg and Bacon Fat Bombs

Preparation time:
10 minutes

Cooking time:
15 minutes

Serves:
6

Ingredients:

• 2 large organic eggs
  
• 1/3 cup butter, softened
  
• 2 teaspoons mayonnaise
  
• Freshly ground black pepper
  
• ¼ tsp salt or more to taste
  
• 4 large slices bacon
  

Directions:

1. Preheat the oven to 37
   5
   F. 
   
2. Arrange the bacon slices on a baking sheet lined with parchment and bake in the oven for 12-15 minutes until golden brown and crispy.  Remove from the oven and let them cool.  Reserve the bacon grease.
   
3. Put the eggs in a small pot of water, add a pinch of salt and bring to a boil over medium-high heat. Then reduce the heat to medium and cook for about 10 minutes until the eggs are hard-boiled.
   
4. Transfer the eggs to a bowl of cold water. When they become cool enough to handle, peel the eggs out of the shells. Cut into quarters and place in a small bowl. Add the butter and mayonnaise and mash with a fork. Mix in the bacon grease and season with the salt and pepper.
   
5. Chill the mixture for about 30 minutes. Meanwhile crumble the baked bacon into small pieces.
   
6. When ready to shape fat balls, remove the mixture from the fridge. Using a spoon, shape the mixture into 6 balls and coat with bacon crumbles.
   
7. Serve immediately. Store the leftover in an airtight container the fridge.
   

Nutrition Facts (per serving)

Total Carbohydrates: 0g

Dietary Fiber: 0g

Net Cabs: 0g

Protein: 5g

Total Fat: 18g

Calories: 185