Ketogenic Diet: A Year of Fat Bombs: 52 Seasonal Recipes Keto Cookbook (Sweet & Savory Recipes) (4 page)

Summer

Coconut Lime Fat Bombs

Preparation time:
5 minutes

Cooking time:
0 minutes

Makes:
24

Ingredients:

• 1 stick unsalted butter
  
• 3/4 cup coconut oil
  
• 1 ounce unsweetened, shredded coconut
  
• Zest and juice of 2 small limes
  
• 4 ounces cream cheese, softened
  
• ¼ cup unsweetened coconut cream
  
• 1/4 teaspoon vanilla extract
  
• Sugar-free sweetener of your choice to taste
  

Directions:

1.    
   In a saucepan over medium heat, melt the butter and coconut oil. Once melted, remove from heat and stir in the lime zest and juice.
   
2. Stir in the vanilla and shredded coconut. Then add the softened cream cheese and coconut cream. Mix until smooth as possible. If you notice that the cream cheese has separated, don’t worry about that as it won’t affect the result. Add the sweetener to your taste and mix well.
   
3. Spoon the mixture into candy molds or candy paper liners and place in the freezer for about an hour. Once they are set, remove from the molds and enjoy.
   
4. Store the candies in an airtight container in the freezer.
   

Nutrition Facts (per serving)

Total Carbohydrates: 1g

Dietary Fiber: 0g

Net Cabs: 0g

Protein: 1g

Total Fat: 14g

Calories: 122

Cocoa Fat Bombs

Preparation time:
10minutes

Cooking time:
0 minutes

Serves:
20

Ingredients:

• 1 cup mascarpone cheese or full-fat cream cheese
  
• ¼ cup grass-fed butter or extra virgin coconut oil
  
• 2 tablespoons MCT oil or more coconut oil
  
• 2 tablespoons raw cocoa powder, unsweetened
  
• ¼ cup Erythritol or Swerve, powdered
  
• 10-15 drops liquid Stevia extract
  
• ½ teaspoons instant coffee
  
• 1 teaspoon rum extract
  

Directions:

1.    
   Soften the mascarpone cheese and place in a blender, followed by the MCT oil, butter or coconut oil, cocoa powder and sweeteners.
   
2.    
   Finally add the instant coffee and pulse to reach a smooth consistency. 
   
3.    
   Pour the mixture into an ice-cube tray about 2 tablespoons for each fat bomb.
   
4.    
   Freeze for about 3 hours until solid.
   

Nutrition Facts (per serving)

Total Carbohydrates: 1g

Dietary Fiber: 0g

Net Cabs: 1g

Protein: 1g

Total Fat: 8g

Calories: 77

Creamy Coconut Truffles

Preparation time:
45 minutes

Cooking time:
0 minutes

Serves:
6

Ingredients:

• ⅓ cup chocolate protein powder
  
• 2 tablespoons coconut flour
  
• 2 tablespoons coconut, finely shredded
  
• 4 tablespoons canned coconut milk
  
• 1 tablespoon dark cocoa powder
  
• 1 tablespoon sugar free mini chocolate chips
  
• ⅔ cup coconut butter, softened (for coating)
  
• 1 teaspoon coconut oil, softened (for coating)
  

Directions:

1.    
   Place the coconut flour, coconut milk, cocoa powder, shredded coconut, protein powder and chocolate chips in a medium bowl and mix well to combine.
   
2.    
   Gently spoon the mixture into a medium size mold and transfer to the freezer for 30 minutes.
   
3.    
   To prepare the coating: In a small bowl, combine the coconut butter and coconut oil.  Melt in the microwave and stir until smooth. 
   
4.    
   Evenly coat the truffles with the coating mixture and place back into the fridge. Let them refrigerate for another 15-20 minutes.
   

Nutrition Facts (per serving)

Total Carbohydrates: 2g

Dietary Fiber: 1g

Net Cabs: 1g

Protein: 5g

Total Fat: 26g

Calories: 249

Tasty Pizza Fat Bombs

Preparation time:
20 minutes

Cooking time:
0 minutes

Serves:
6

Ingredients:

• 4 ounces cream cheese
  
• 14 slices Pepperoni
  
• 8 pitted black olives
  
• 2 tablespoons sun dried tomato pesto
  
• 2 tablespoons fresh basil, chopped
  
• Salt and pepper to taste
  

Directions:

1.    
   In a small bowl, combine the tomato pesto, cream cheese and basil.
   
2.    
   Thinly slice the olives and pepperoni and add to the bowl. Mix well to combine.
   
3.    
   Shape the mixture into small balls and place on a serving plate. Chill for 15 minutes and serve garnished with basil leaves and olive.
   

Nutrition Facts (per serving)

Total Carbohydrates: 2g

Dietary Fiber: 0g

Net Cabs: 2g

Protein: 2g

Total Fat: 11g

Calories: 110

Lemon Coconut Fat Bombs

Preparation time:
5 minutes

Cooking time:
0 minutes

Serves:
16

Ingredients:

• 7 ounces coconut butter, softened
  
• ¼ cup extra virgin coconut oil, softened
  
• Fresh lemon zest from 1-2 lemons
  
• 15-20 drops Stevia extract or other sweetener to taste
  
• A pinch of salt
  

Directions:

1.    
   Thoroughly wash the lemons and zest them using a fine grater.
   
2.    
   In a small bowl, soften the coconut oil and coconut butter. Add the sweetener, pinch of salt and lemon zest. Mix well to combine. Drop about 1 tablespoon of coconut mixture into a silicone candy mold or candy paper liners and freeze for an hour until they hardened.
   
3.    
   Store the done candies in the fridge.
   

Nutrition Facts (per serving)

Total Carbohydrates: 3g

Dietary Fiber: 2

Net Cabs: 1g

Protein: 1g

Total Fat: 12g

Calories: 58

Keto Cream cheese Jello Fat Bombs

Preparation time:
10 minutes

Cooking time:
0 minutes

Serves:
8

Ingredients:

• 1 (8 ounce) package of cream cheese
  
• 1 package of sugar free Jello
  

Directions:

1. Place the unsweetened Jello in a small bowl. Shape the cream cheese into a 16 equal balls.
   
2. Then roll them in the Jello until evenly coated. Arrange the balls on a plate, cover with plastic wrap and chill in the fridge.
   

Nutrition Facts (per serving)

Total Carbohydrates: 1g

Dietary Fiber: 0 g

Net Cabs: 1g

Protein: 3g

Total Fat: 9g

Calories: 105

Goat Cheese Tomato Fat Bombs

Preparation time:
10 minutes

Cooking time:
0 minutes

Serves:
7

Ingredients:

• 4 ounce goat cheese
  
• ½ cup sundried tomatoes
  
• 1/2 cup pistachios (shelled)
  
• Salt to taste
  

Directions:

1. Divide the goat cheese into 7 pieces and shape into small balls.
   
2. Roughly crush the pistachios and sun dried tomatoes and place in a bowl. Season with salt to taste and mix.
   
3. Coat the cheese balls with the pistachio mixture and refrigerate for at least 15 minutes.
   

Nutrition Facts (per serving)

Total Carbohydrates: 3g

Dietary Fiber: 1g

Net Cabs: 2g

Protein: 7g

Total Fat: 10g

Calories: 125

Blackberry Cheese Fat Bombs

Preparation time:
10 minutes

Cooking time:
0 minutes

Serves:
10

Ingredients:

• 1/2 cup blackberries (fresh or frozen)
  
• 2 tablespoons mascarpone cheese
  
• 1 cup coconut oil
  
• 1 cup coconut butter
  
• 1/4 teaspoon vanilla extract
  
• 1/2 teaspoon lemon juice
  
• 1/2 teaspoon liquid Stevia
  
• Stevia to taste
  

Directions:

1. If using frozen blackberries, thaw them in a small bowl.
   
2. Combine the coconut oil, coconut butter, lemon juice and cheese in a large mixing bowl.
   
3. Add the blackberries and using a hand mixer, mix them on low until as smooth as possible.
   
4. Spoon the mixture into a silicone mold and place in the freezer for 30-40 minutes until hardened.
   
5. Keep the fat bombs stored in the fridge.
   

Nutrition Facts (per serving)

Total Carbohydrates: 3g

Dietary Fiber: 1g

Net Cabs: 2g

Protein: 1g

Total Fat: 41g

Calories: 372

Ice Cream Fat Bombs

Preparation time:
10 minutes

Cooking time:
0 minutes

Serves:
10

Ingredients:

• 1 cup cashew nut butter
  
• 1 cup granulated Stevia
  
• 1 cup heavy whipping cream
  
• 3 scoops protein powder (any flavor you prefer)
  

Directions:

1. Place the whipping cream in a mixing bowl and beat with a hand mixer until frothy. With the mixer on low, mix in the protein powder and granulated Stevia. 
   
2. Spoon the mixture into silicone cupcake molds and freeze for about an hour until hardened.
   
3. When ready to eat, remove from the molds and enjoy.
   

Nutrition Facts (per serving)

Total Carbohydrates: 10g

Dietary Fiber: 2g

Net Cabs: 8g

Protein: 11g

Total Fat: 19g

Calories:250