The Everything Big Book of Fat Bombs: 200 Irresistible Low-Carb, High-Fat Recipes for Weight Loss the Ketogenic Way - Viveca Menegaz (2016)
Chapter 18. Snack Bars and Chia Puddings
Mixed-Nut Grain-Free Granola Bars
Dairy-Free
These treats are as tasty as granola bars without any of the grains or sugar. Another excellent addition to consider would be freeze-dried raspberries or blueberries.
Prep Time: 30 minutes
Cook Time: 20 minutes
Ingredients
Makes 14 fat bombs
4 ounces pumpkin seeds
4 ounces sunflower seeds
4 ounces coarsely chopped almonds
2 ounces unsweetened shredded coconut
2 ounces coconut oil, melted
4 tablespoons almond butter
1 teaspoon vanilla extract
2 teaspoons cinnamon
1⁄8 teaspoon salt
3 tablespoons granular Swerve
2 large eggs
The Great Granola Debate
While many health-food lovers believe granola to be an excellent nutrient-packed snack, others in the nutrition industry believe otherwise. Traditional granola, though full of fiber and iron from the granola, as well as healthy fats from the seeds and nuts, is also filled with alarming amounts of sugar, making it a less-than-healthy choice.
1. Preheat oven to 350°F.
2. Place seeds and almonds in food processor and pulse to break them up slightly.
3. Add remaining ingredients and pulse until well combined.
4. Spread mixture into an 8" × 8" silicone baking dish (or a glass dish lightly greased with coconut oil).
5. Bake 20 minutes.
6. Allow bars to cool and cut into 14 equal sections before serving.
Per 1 fat bomb
Calories: 226
Fat: 20g
Protein: 8g
Sodium: 54mg
Fiber: 3g
Carbohydrates: 6g
Sugar: 1g
Cinnamon Roll Bars
Dairy-Free
With all the flavor of a cinnamon roll and none of the gluten or sugar, this treat is sure to please even the strongest sweet tooth. Enjoy along with Po Cha (Tibetan Butter Tea; see recipe in Chapter 20) for an added treat.
Prep Time: 25 minutes
Cook Time: 0 minutes
Ingredients
Makes 4 fat bombs
1 cup creamed coconut, cut into chunks
11⁄4 teaspoons cinnamon, divided
2 tablespoons coconut oil
2 tablespoons almond butter
Health Benefits of Cinnamon
Filled with antioxidants, and anti-inflammatory in nature, cinnamon makes an excellent addition to any diet. Cinnamon is known to curb hunger, lower blood pressure, and reduce the risk of heart disease.
1. Line a mini loaf pan with parchment paper or loaf pan liners.
2. Mix creamed coconut and 1⁄4 teaspoon cinnamon with hands thoroughly and press into bottom of loaf pan.
3. Whisk coconut oil, almond butter, and 1 teaspoon cinnamon until combined and spread over creamed coconut layer.
4. Place pan in freezer 10 minutes to set.
5. Cut into 4 equal-sized fat bombs and eat immediately.
Per 1 fat bomb
Calories: 374
Fat: 22g
Protein: 3g
Sodium: 64mg
Fiber: 1g
Carbohydrates: 42g
Sugar: 39g
Blueberry Coconut Cream Bars
Blueberries paired with cream cheese is no surprise to anyone who has ever had a slice of cheesecake. The addition of coconut cream gives an extra layer of fat, texture, and flavor to this delicious bar.
Prep Time: 2 hours
Cook Time: 5 minutes
Ingredients
Makes 20 fat bombs
1 cup fresh blueberries
8 ounces butter
3⁄4 cup coconut oil
4 ounces cream cheese, softened
1⁄4 cup coconut cream
1⁄4 cup granular Swerve
1. In a small bowl, slightly crush blueberries. Pour blueberries into an 8" × 8" silicone or glass baking dish.
2. Melt butter and coconut oil over medium heat in a medium saucepan. Once melted, remove from heat and cool about 5 minutes.
3. Add remaining ingredients to saucepan and mix thoroughly with a wooden spoon.
4. Pour mixture over blueberries and place in freezer to set.
5. Remove from freezer and let warm up 15 minutes before cutting into 20 equal-sized bombs and serving.
Per 1 fat bomb
Calories: 189
Fat: 20g
Protein: 1g
Sodium: 21mg
Fiber: 0g
Carbohydrates: 3g
Sugar: 3g
Creamy Lemon Bars
Lemon squares are almost as delicious as lemonade. The problem with both is the incredible amount of sugar required to balance some of the tartness. The superheroes of this recipe are the Swerve and cream cheese. Now there’s sweet, tart, and fat—all the ingredients for a fantastic fat bomb.
Prep Time: 30 minutes
Cook Time: 0 minutes
Ingredients
Makes 8 fat bombs
1 cup pecan pieces
4 ounces butter, melted
1⁄4 cup coconut flour
3 ounces powdered unflavored gelatin
1 cup boiling water
8 ounces cream cheese, softened
2 tablespoons fresh lemon juice
1 tablespoon lemon zest
1⁄4 cup granular Swerve
1. In a small bowl, combine pecan pieces, melted butter, and coconut flour. Spread mixture into an 8" × 8" silicone or glass baking dish and set aside.
2. Mix gelatin into boiling water in a medium bowl and stir about 2 minutes.
3. Add remaining ingredients to bowl and mix thoroughly until all lumps are gone.
4. Pour mixture over pecan crust and place in refrigerator to set. Cut into 8 bombs and serve chilled.
Per 1 fat bombs
Calories: 333
Fat: 31g
Protein: 13g
Sodium: 114mg
Fiber: 4g
Carbohydrates: 6g
Sugar: 2g
Chia Energy Bars
These delicious chia bars can be a great snack before or after the gym, or for kids after school. They provide a great healthy boost in energy.
Prep Time: 2 hours 15 minutes
Cook Time: 15 minutes
Ingredients
Makes 14 fat bombs
1⁄4 cup chia seeds
1⁄2 cup unsweetened shredded coconut
2 tablespoons butter
1⁄4 cup heavy cream
12 drops liquid stevia
2 tablespoons granular Swerve
11⁄2 teaspoons vanilla extract
1⁄2 cup almond butter
1⁄2 cup coconut cream
2 tablespoons coconut flour
1 tablespoon coconut oil
What’s So Great about Chia Seeds?
Chia is often touted as a superfood for many on a low-carb, high-fat diet. A few of the lesser-known nutritional facts about this seed are that it is full of antioxidants, fiber, and omega-3 fats. That’s a nutrient powerhouse.
1. Grind chia seeds in spice grinder until powdered. Add powder and shredded coconut to a medium pan over medium-low heat and cook until coconut is slightly brown, about 4 minutes. Set aside.
2. In a medium saucepan over medium heat, melt butter until slightly browned.
3. Turn heat to low and add heavy cream, stevia, Swerve, and vanilla and stir constantly.
4. After cream bubbles and browns, add almond butter and mix thoroughly with a wooden spoon until mixture thickens to a paste, about 5 minutes.
5. Line a 9" × 5" loaf pan with parchment paper.
6. Pour cream mixture, toasted seed mixture, coconut cream, coconut flour, and coconut oil into lined pan and mix well with fingers. Once combined, press mixture into flat sheet along bottom of pan.
7. Chill in refrigerator about 1 hour. Take out of pan, cut into 14 equal pieces, and return to refrigerator to chill another hour.
8. Serve directly from refrigerator after second chilling.
Per 1 fat bomb
Calories: 156
Fat: 13g
Protein: 3g
Sodium: 49mg
Fiber: 2g
Carbohydrates: 9g
Sugar: 7g
Chocolate Chia Pudding
Chocolate lover, aren’t you happy you can make this fat bomb in your favorite flavor?
Prep Time: 20 minutes
Cook Time: 0 minutes
Ingredients
Makes 4 fat bombs
1 cup heavy cream
1⁄4 cup chia seeds
2 tablespoons erythritol or granular Swerve
2 tablespoons cocoa powder
1 tablespoon sugar-free chocolate chips
Chia Pets or Chia Seeds?
Chia seeds not only can grow some pretty lush Chia Pets, they also have a great nutritional profile for a Keto Paleo diet. They do have about 10 percent carbohydrates, but almost all of them are pure fiber. In addition, they are a great source of omega-3 fatty acids and protein. Not bad for such little guys.
1. In a medium bowl, mix all ingredients except chocolate chips and let sit at least 15 minutes, stirring occasionally.
2. Divide among 4 cups and garnish with chocolate chips.
3. Can be stored in the refrigerator up to 3 days.
Per 1 fat bomb
Calories: 277
Fat: 27g
Protein: 3g
Sodium: 26mg
Fiber: 3g
Carbohydrates: 14g
Sugar: 2g
Coconut Key Lime Pie Chia Pudding
Key lime pie is a well-loved traditional recipe. This fat-bomb version will not disappoint you.
Prep Time: 20 minutes
Cook Time: 0 minutes
Ingredients
Makes 4 fat bombs
1⁄2 cup coconut cream
1⁄2 cup sour cream
1⁄4 cup chia seeds
2 tablespoons erythritol or granular Swerve
1 teaspoon key lime zest
1 tablespoon fresh key lime juice
What If I Live in Alaska?
Do not fret. If you cannot get fresh key limes, you can always use the zest of regular limes, which are best if very ripe. You can find bottled key lime juice as well at most supermarkets.
1. In a medium bowl, mix all ingredients and let sit at least 15 minutes, stirring occasionally.
2. Divide among 4 cups to serve.
3. Can be stored in the refrigerator up to 3 days.
Per 1 fat bomb
Calories: 239
Fat: 15g
Protein: 3g
Sodium: 40mg
Fiber: 2g
Carbohydrates: 31g
Sugar: 21g
Honey and Rose Chia Pudding
Dairy-Free
If you have been missing the flavor of honey, this smooth pudding, rich with creaminess and subtle aromas, will fill your senses with enjoyment.
Prep Time: 20 minutes
Cook Time: 0 minutes
Ingredients
Makes 4 fat bombs
1 cup coconut milk
1⁄4 cup chia seeds
2 tablespoons erythritol or granular Swerve
4 drops honey flavor
2 tablespoons rose water
4 fresh rose petals, for garnish
1. In a medium bowl, mix all ingredients except rose petals and let sit at least 15 minutes, stirring occasionally.
2. Divide among 4 cups and garnish with rose petals.
3. Can be stored in refrigerator up to 3 days.
Per 1 fat bomb
Calories: 157
Fat: 16g
Protein: 3g
Sodium: 10mg
Fiber: 2g
Carbohydrates: 10g
Sugar: 0g
Raspberry and Cream Chia Pudding
Sometimes the best recipes are not difficult at all. This chia pudding is mixed together in under 3 minutes, but it will delight both children and adults.
Prep Time: 20 minutes
Cook Time: 0 minutes
Ingredients
Makes 4 fat bombs
1 cup heavy cream
1⁄4 cup chia seeds
2 tablespoons erythritol or granular Swerve
4 drops raspberry flavor
2 tablespoons fresh raspberries
1. In a medium bowl, mix all ingredients except fresh raspberries and let sit at least 15 minutes, stirring occasionally.
2. Divide among 4 cups and garnish with raspberries.
3. Can be stored in refrigerator up to 3 days.
Per 1 fat bomb
Calories: 255
Fat: 26g
Protein: 3g
Sodium: 25mg
Fiber: 2g
Carbohydrates: 11g
Sugar: 1g
Vanilla and Cinnamon Chia Pudding
The warm spiciness of cinnamon and the sweet flavor of vanilla blend perfectly in this creamy combination.
Prep Time: 20 minutes
Cook Time: 0 minutes
Ingredients
Makes 4 fat bombs
1 cup heavy cream
1⁄4 cup chia seeds
2 tablespoons erythritol or granular Swerve
1 teaspoon vanilla extract
1⁄2 teaspoon cinnamon
1. In a medium bowl, mix all ingredients and let sit at least 15 minutes, stirring occasionally.
2. Divide among 4 cups to serve.
3. Can be stored in refrigerator up to 3 days.
Per 1 fat bomb
Calories: 257
Fat: 26g
Protein: 3g
Sodium: 25mg
Fiber: 2g
Carbohydrates: 11g
Sugar: 0g