Why Fats are Fab
Contrary to conventional wisdom, researchers have lately discovered that fat doesn’t make you fat. In fact, your body actually requires healthy, natural fats for proper hormone production and metabolism. It’s the quick-release carbohydrates in sugars and grains that the body coverts to fat stores.
That’s why the ketogenic diet has caught fire. (In a nutshell—and nut fats are in—eating keto means getting 60–70% of daily calories from fat, 15–30% from protein, and 5–10% from carbohydrates). The goal is to get your body to burn fat instead of glucose for energy.
The main problem with drastically cutting those naughty sugars and grains is nagging carb cravings. So whether you’re strictly eating keto or just cutting back on carbs for weight control, satisfying fat bombs and shakes can be a diet saver. Flavoring them with essential oils just ups the overall body benefits.
Fat Bomb Basics
Ingredient Categories
- Healthy fat foundation: such as coconut oil, cacao butter, ghee, or avocado oil. Also heavy whipping cream, milk, butter, and cream cheese, if you consume dairy products.
- Protein-infused texture: nuts (e.g., almonds, pecans, walnuts), natural nut butters (no sugar added), shredded coconut (unsweetened), chia seeds, flax seeds, etc.
- Low- or no-sugar flavoring: very dark chocolate, powdered cacao or cocoa*, vanilla extract, erythritol, stevia, essential oils, etc.
Easy Instructions
- Mix all ingredients together, after melting solid fats only as needed.
- Form balls on a baking sheet, or use silicone molds. A small cookie scoop coated with cooking spray may help.
- Solidify, and store in the freezer or refrigerator.
Delectable Diet Desserts
Vegan Cinnamon-Coconut Bombs (with Chocolate-Peppermint Variation)
Ingredients:
- 1 cups (225 g) coconut butter (not oil) or almond butter
- 1 cups (240 ml) coconut milk (full-fat)
- 1 cup (95 g) unsweetened shredded coconut
- 1 tsp. (5 ml) vanilla extract
- 1 tsp. (2 g) stevia powder, or to taste (or 2–3 Tbsp. [30–45 ml] raw honey, if a few extra carbs are okay)
- 1 drop cinnamon essential oil
Instructions:
- Soften coconut butter (not melt), and then mix with all the other ingredients.
- Form balls on baking sheet, or use silicone molds. A small cookie scoop coated with cooking spray may help.
- Solidify, and store in the freezer or refrigerator.
Chocolate-Peppermint Variation:
- Add 1/4 cup (30 g) cacao or cocoa powder
- Substitute 1 drop peppermint essential oil for cinnamon oil.
Vegan Chocolate-Coconut-Pecan Bombs (with Dairy Variation)
Ingredients:
- 1 cup (170 g) no- or low-sugar very dark chocolate chips** (or chopped baker’s chocolate)
- 1/4 cup (50 g) coconut oil
- 1/2 cup (120 ml) heavy whipping cream
- 3/4 cup (70 g) unsweetened, shredded coconut
- 3/4 cup (85 g) finely chopped pecans
- 1/2 tsp. (2.5 ml) vanilla extract
- 3/4 tsp. (1.5 g) powdered stevia, or to taste
- 1 drop essential oil: peppermint, cinnamon, or orange
Instructions:
- Mix coconut oil with all the other ingredients.
- Form balls on a baking sheet, or use silicone molds. A small cookie scoop coated with cooking spray may help.
- Solidify, and store in the freezer or refrigerator.
Brown Cow “Cookie Dough” Bombs
Ingredients:
- 8 oz. (225 g) cream cheese, softened
- 1/2 cup (113 g) butter, softened
- 1/2 cup (135 g) natural almond or peanut butter (no sugar added)
- 1/2 cup (85 g) no- or low-sugar very dark chocolate chips** (or chopped baker’s chocolate)
- 1/3 cup (65 g) erythritol
- 1 tsp. (5 ml) vanilla extract
- 1 drop cinnamon essential oil
Instructions:
- Mix all the ingredients together.
- Form balls on a baking sheet, or use silicone molds. A small cookie scoop coated with cooking spray may help.
- Solidify, and store in the freezer or refrigerator.
Bonus Chocolate Bomb Shake
Ingredients & Supplies:
- 2 cups (480 ml) coconut milk (full-fat)
- 2 Tbsp. (31 g) almond butter (peanut butter works but may overwhelm essential oil flavoring)
- 2 Tbsp. (15 g) cacao or cocoa powder
- 1 Tbsp. chia and/or ground flax seeds
- 1/2 tsp. (1 g) stevia powder
- 1 cup (150 g) ice cubes (or a little cold water)—or more for desired consistency
- 2 drops peppermint, cinnamon, or orange essential oil
Instructions:
- Place all ingredients in a blender or BlenderBottle®, and blend or shake until smooth.
Orange-Berry Variation
- Substitute 1/2 cup (85 g) berries for nut butter—strawberries, raspberries, blackberries, or blueberries
- Use 2 drops orange essential oil
*Strictly speaking, raw cacao powder is cold-pressed from unroasted cocoa beans, while cocoa powder is cacao that has been roasted at high temperatures. Raw cacao possesses over 3 times the antioxidant capacity of processed cocoa.
**Many grocery chains carry Guittard 63% cacao very dark chocolate chips (6 g sugar per 15 g by weight). Health food stores may carry sugar-free very dark chocolate chips.
Sources:
http://www.businessinsider.com/eating-fat-wont-make-you-fat-gain-weight-says-doctor-2017-11
The real difference between cacao and cocoa
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Gift idea: add your flavored sugar to 4 oz. glass salve jars, attach a little plastic spoon and a gift tag, and give it away as a unique neighbor gift.
