The Everything Big Book of Fat Bombs: 200 Irresistible Low-Carb, High-Fat Recipes for Weight Loss the Ketogenic Way - Viveca Menegaz (2016)
Chapter 20. Drinks and Smoothies
Amaretto Chilled Coffee
What a delightful treat for a summer evening. Instead of a cocktail, enjoy this cool and satisfying fat bomb.
Prep Time: 8 minutes
Cook Time: 0 minutes
Ingredients
Makes 2 fat bombs
2 cups cooled brewed coffee
4 teaspoons erythritol or granular Swerve, or 3 drops stevia glycerite, divided
4 drops amaretto flavor, divided
1⁄2 cup heavy cream, chilled
1 teaspoon crumbled roasted almonds
1. Pour coffee into a medium bowl and mix with half the sweetener and half the amaretto flavor.
2. In a blender add chilled cream, remaining amaretto flavor, and remaining sweetener. Blend on high until cream is whipped.
3. When ready to serve, pour coffee mix over ice in 2 glasses.
4. Spoon whipped cream on top of coffee mix. Decorate with chopped almonds.
5. Serve immediately with a spoon and a straw.
Per 1 fat bomb
Calories: 421
Fat: 23g
Protein: 12g
Sodium: 55mg
Fiber: 0g
Carbohydrates: 45g
Sugar: 0g
Coconut Coffee
This coffee recipe is a great way to introduce healthy fat early in your day.
Prep Time: 1 minute
Cook Time: 0 minutes
Ingredients
Makes 1 fat bomb
11⁄2 cups hot brewed coffee
2 teaspoons erythritol or granular Swerve, or 2 drops stevia glycerite
1 tablespoon coconut oil
1 tablespoon butter
1⁄8 teaspoon sea salt
Have You Heard of “Bulletproof” Coffee?
The term “Bulletproof” was invented in 2009 by Dave Asprey, who was inspired by Tibetan butter teas. (See Po Cha (Tibetan Butter Tea) recipe in this chapter to try one yourself!) Although Bulletproof is a brand name and a product, in everyday language it has come to signify any form of hot drink mixed with healthy fats. You can make your own Bulletproof coffee or tea at home, and it will be just as effective as the ones you can buy in stores.
1. Place all ingredients in a blender.
2. Blend on high about 15 seconds.
3. Serve immediately.
Per 1 fat bomb
Calories: 534
Fat: 28g
Protein: 16g
Sodium: 344mg
Fiber: 0g
Carbohydrates: 61g
Sugar: 0g
Caffeine-Free Coconut Vanilla Tea
Dairy-Free
A hot drink that is a breakfast in itself, this recipe does not have caffeine or dairy, so it is suitable for the strictest of diets.
Prep Time: 2 minutes
Cook Time: 8 minutes
Ingredients
Makes 1 fat bomb
1 teabag rooibos tea
11⁄2 cups hot water
2 teaspoons erythritol or granular Swerve, or 2 drops stevia glycerite
1 tablespoon coconut oil
1⁄8 teaspoon vanilla extract (optional)
1. Place teabag in water and brew about 8 minutes.
2. Place brewed tea in a blender with remaining ingredients.
3. Blend on high 15 seconds.
4. Serve immediately.
Per 1 fat bomb
Calories: 135
Fat: 14g
Protein: 0g
Sodium: 11mg
Fiber: 0g
Carbohydrates: 8g
Sugar: 0g
Creamy Mexican Hot Chocolate
Mexican chocolate is a true indulgence: rich and thick with a touch of cinnamon flavor. You can serve this sugar-free version to your family and they will love it any time of year. Try it this fall next to a blazing campfire.
Prep Time: 3 minutes
Cook Time: 5 minutes
Ingredients
Makes 2 fat bombs
1 cup water
1 cup heavy cream
2 teaspoons erythritol or granular Swerve, or 2 drops stevia glycerite
1⁄3 cup cocoa powder
1 teaspoon cinnamon
1⁄8 teaspoon vanilla extract
4 tablespoons unsweetened whipped cream
1. In a small saucepan over very low heat, combine all ingredients except whipped cream.
2. Heat while stirring constantly until cocoa powder is completely dissolved, about 5 minutes. Do not boil.
3. When ready to serve, pour chocolate into 2 cups and top with whipped cream.
Per 1 fat bomb
Calories: 538
Fat: 56g
Protein: 6g
Sodium: 63mg
Fiber: 5g
Carbohydrates: 17g
Sugar: 0g
Po Cha (Tibetan Butter Tea)
Tibetan butter tea is originally made with yak butter and a potent brew of smoky tea leaves. You do not have to look for yak butter to recreate this flavorful drink at home; you’ll still reap all the benefits of starting your day off right with a high-fat treat.
Prep Time: 3 minutes
Cook Time: 8 minutes
Ingredients
Makes 2 fat bombs
4 cups water
2 tablespoons black tea leaves
2 tablespoons butter
2 tablespoons heavy cream
1⁄8 teaspoon sea salt
1 drop smoke flavor
The Original Recipe
This is the recipe that originally inspired the Bulletproof concept. This Tibetan recipe is a staple of their culture. Butter tea, known as po cha in Tibetan, is consumed every day, multiple times a day. The drink has many benefits, including giving warmth to the drinker and providing a stable, long-lasting energy source, which is much needed at high altitudes.
1. In a small saucepan over high heat, bring water to a boil, then lower heat to low.
2. Add tea leaves to water and simmer about 3 minutes. Strain.
3. Combine brewed tea with remaining ingredients in a blender and mix on high about 3 minutes.
4. Serve immediately.
Per 1 fat bomb
Calories: 153
Fat: 17g
Protein: 0g
Sodium: 169mg
Fiber: 0g
Carbohydrates: 0g
Sugar: 0g
Thai Iced Coffee
Every Thai restaurant serves some version of this drink. Although very tasty, they are unfortunately extremely sweet. Now you can enjoy this version, which is full of beneficial fat.
Prep Time: 5 minutes
Cook Time: 0 minutes
Ingredients
Makes 2 fat bombs
4 cups strong brewed coffee, cooled
4 teaspoons erythritol or granular Swerve, or 3 drops stevia glycerite
2 tablespoons coconut milk
1⁄8 teaspoon vanilla extract
4 tablespoons heavy cream
1. Pour coffee into a large bowl and mix with sweetener, coconut milk, and vanilla.
2. Pour coffee mixture over ice in 2 tall glasses.
3. Pour cream on top of coffee without stirring so layers remain separate.
4. Serve immediately with a tall spoon and a straw.
Per 1 fat bomb
Calories: 548
Fat: 15g
Protein: 22g
Sodium: 77mg
Fiber: 0g
Carbohydrates: 80g
Sugar: 0g
Thai Iced Tea
A great variation of Thai iced coffee. It’s great during the heat of summer, but should be enjoyed year-round.
Prep Time: 15 minutes
Cook Time: 8 minutes
Ingredients
Makes 2 fat bombs
4 cups water
2 tablespoons Ceylon variety black tea leaves
2 cardamom pods, crushed
1 teaspoon star anise seeds
2 teaspoons erythritol or granular Swerve, or 2 drops stevia glycerite
4 tablespoons heavy cream
2 tablespoons coconut milk
1⁄8 teaspoon vanilla extract
1. In a small saucepan over high heat, bring water to a boil, then lower heat to low.
2. Add tea leaves, cardamom, and anise seeds and simmer about 3 minutes. Strain.
3. Let brewed tea cool, then pour over ice in 2 tall glasses.
4. In a small bowl combine sweetener, cream, coconut milk, and vanilla and stir well until sweetener has dissolved.
5. Pour cream mix on top of tea without stirring so layers remain separate.
6. Serve immediately with a tall spoon and a straw.
Per 1 fat bomb
Calories: 144
Fat: 15g
Protein: 1g
Sodium: 28mg
Fiber: 1g
Carbohydrates: 7g
Sugar: 0g
Blueberry Chocolate Smoothie
Dairy-Free
Blueberries covered in dark chocolate, while delicious, are full of sugar. The darker the chocolate, the sweeter blueberries taste. While this smoothie has no sugar, it certainly is not short on taste.
Prep Time: 5 minutes
Cook Time: 0 minutes
Ingredients
Makes 1 fat bomb
1⁄2 (13.5-ounce) can coconut milk
1 tablespoon powdered unflavored gelatin
1 tablespoon coconut oil, softened but not melted
2 tablespoons cocoa powder
1⁄4 cup frozen blueberries
6 drops liquid stevia
6 ice cubes
A Natural Food Dye
Blueberries are not only a tasty lower-carbohydrate fruit, but they make an excellent natural food dye. You can just blend them into a recipe to add blue color! A blueberry, when first picked, however, should be dusty in color.
1. Pour milk and gelatin into a blender and blend to combine.
2. Add remaining ingredients except ice cubes and blend another minute until well mixed.
3. Place ice cubes into blender and process until smoothie thickens. Serve immediately.
Per 1 fat bomb
Calories: 560
Fat: 55g
Protein: 12g
Sodium: 41mg
Fiber: 5g
Carbohydrates: 16g
Sugar: 3g
Cinnamon Roll Smoothie
The only difference between the sugar- and gluten-filled version of the roll and this smoothie is the time it takes to make it, and of course the fact that it fits into a low-carb, high-fat diet.
Prep Time: 5 minutes
Cook Time: 0 minutes
Ingredients
Makes 1 fat bomb
6 ounces half-and-half
1 tablespoon softened cream cheese
1 teaspoon vanilla extract
1⁄2 teaspoon plus 1⁄8 teaspoon cinnamon, divided
6 drops liquid stevia
6 ice cubes
More Popular Than IKEA
While it may be an enormously popular American breakfast staple, the cinnamon roll was actually created in Sweden. Next to these delicious cinnamon treats, furniture would be Sweden’s second most popular export.
1. Pour half-and-half and cream cheese into a blender and blend to combine.
2. Add vanilla, 1⁄2 teaspoon cinnamon, and stevia and blend another minute until well mixed.
3. Place ice cubes into blender and process until smoothie thickens. Sprinkle 1⁄8 teaspoon cinnamon on top and serve.
Per 1 fat bomb
Calories: 283
Fat: 24g
Protein: 6g
Sodium: 116mg
Fiber: 1g
Carbohydrates: 9g
Sugar: 1g
Creamy Coconut Smoothie
Dairy-Free
Dairy-free and delicious, this smoothie is downright tropical. For a delicious variety, feel free to add a splash of rum extract and a pineapple wedge.
Prep Time: 5 minutes
Cook Time: 0 minutes
Ingredients
Makes 1 fat bomb
1⁄2 (13.5-ounce) can coconut milk
1 tablespoon powdered unflavored gelatin
1 tablespoon coconut oil, softened but not melted
1 teaspoon vanilla extract
1 tablespoon unsweetened shredded coconut
6 drops liquid stevia
6 ice cubes
1. Pour milk and gelatin into a blender and blend to combine.
2. Add remaining ingredients except ice cubes and blend another minute until well mixed.
3. Place ice cubes into blender and process until smoothie thickens. Serve immediately.
Per 1 fat bomb
Calories: 559
Fat: 57g
Protein: 10g
Sodium: 41mg
Fiber: 0g
Carbohydrates: 7g
Sugar: 1g
Eggnog Smoothie
Traditional eggnog would make an excellent choice for a fat bomb, if it wasn’t for all the sugar included. This smoothie has all the fat and flavor without the added carbs.
Prep Time: 10 minutes
Cook Time: 0 minutes
Ingredients
Makes 2 fat bombs
2 large eggs, yolk and white separated
8 ounces heavy cream
1⁄2 teaspoon vanilla extract
1 teaspoon nutmeg
1⁄8 teaspoon ground cloves
3⁄8 teaspoon cinnamon, divided
8 drops liquid stevia
2 tablespoons granular Swerve
8 ice cubes
1. In a medium bowl, beat egg whites with a hand mixer until stiff peaks form. Set aside.
2. In a separate large bowl, beat yolks with mixer until color changes to pale yellow. Add cream, vanilla, nutmeg, cloves, 1⁄8 teaspoon cinnamon, stevia, and Swerve and stir to combine.
3. Fold whites into yolk mixture.
4. Pour mix into blender with ice cubes and blend until mixture thickens.
5. Sprinkle 1⁄8 teaspoon cinnamon on top of each glass and serve immediately.
Per 1 fat bomb
Calories: 468
Fat: 47g
Protein: 9g
Sodium: 113mg
Fiber: 1g
Carbohydrates: 5g
Sugar: 1g
Gingerbread Gem Smoothie
Dairy-Free
Ginger is an often forgotten spice in American cuisine unless it’s Christmastime. This delicious, dairy-free smoothie will taste and smell like a Christmas cookie bake-off.
Prep Time: 5 minutes
Cook Time: 0 minutes
Ingredients
Makes 1 fat bomb
6 ounces unsweetened almond milk
1 tablespoon powdered unflavored gelatin
1 tablespoon almond butter
1⁄2 teaspoon vanilla extract
1⁄2 teaspoon ground ginger
1⁄2 teaspoon cinnamon
6 drops liquid stevia
6 ice cubes
1. Pour milk and gelatin into a blender and blend to combine.
2. Add remaining ingredients except ice cubes and blend another minute until well mixed.
3. Place ice cubes into blender and process until smoothie thickens. Serve immediately.
Per 1 fat bomb
Calories: 221
Fat: 11g
Protein: 16g
Sodium: 174mg
Fiber: 3g
Carbohydrates: 16g
Sugar: 9g
Key Lime Pie Smoothie
This smoothie has a nice contrast of tart and sweet. Using full-fat dairy lends richness to this tropical-tasting treat.
Prep Time: 5 minutes
Cook Time: 0 minutes
Ingredients
Makes 1 fat bomb
6 ounces half-and-half
1 tablespoon powdered unflavored gelatin
1 teaspoon vanilla extract
2 tablespoons freshly squeezed key lime (or regular lime) juice
1 teaspoon lime zest
6 drops liquid stevia
6 ice cubes
1. Pour half-and-half and gelatin into a blender and blend to combine.
2. Add remaining ingredients except ice cubes and blend another minute until well mixed.
3. Place ice cubes into blender and process until smoothie thickens. Serve immediately.
Per 1 fat bomb
Calories: 280
Fat: 20g
Protein: 12g
Sodium: 91mg
Fiber: 2g
Carbohydrates: 17g
Sugar: 3g
Matcha Madness Smoothie
Dairy-Free
Matcha not only adds antioxidants to this smoothie, but also a beautiful green hue. The best quality matcha powders add a bit of earthy flavor and a subtle sweetness too.
Prep Time: 5 minutes
Cook Time: 0 minutes
Ingredients
Makes 1 fat bomb
1⁄2 (13.5-ounce) can coconut milk
1 tablespoon powdered unflavored gelatin
2 tablespoons almond butter
1 teaspoon vanilla extract
1 tablespoon matcha
6 drops liquid stevia
4 ice cubes
1. Pour milk and gelatin into a blender and blend to combine.
2. Add remaining ingredients except ice cubes and blend another minute until well mixed.
3. Place ice cubes into blender and process until smoothie thickens. Serve immediately.
Per 1 fat bomb
Calories: 610
Fat: 57g
Protein: 19g
Sodium: 187mg
Fiber: 4g
Carbohydrates: 15g
Sugar: 4g
Orange Delight Smoothie
This shake has all the taste of a Creamsicle without the unnecessary sugar.
Prep Time: 5 minutes
Cook Time: 0 minutes
Ingredients
Makes 1 fat bomb
6 ounces half-and-half
1 tablespoon powdered unflavored gelatin
1 teaspoon vanilla extract
2 tablespoons freshly squeezed orange juice
1 teaspoon orange zest
4 drops liquid stevia
6 ice cubes
Oranges Are Naturally Green
In a true tropical climate, the skin of the beloved orange is actually green. The green skin color (due to chlorophyll) changes in temperate climates due to lack of sun.
1. Pour half-and-half and gelatin into a blender and blend to combine.
2. Add remaining ingredients except ice cubes and blend another minute until well mixed.
3. Place ice cubes into blender and process until smoothie thickens. Serve immediately.
Per 1 fat bomb
Calories: 271
Fat: 19g
Protein: 11g
Sodium: 84mg
Fiber: 0g
Carbohydrates: 12g
Sugar: 4g
Peanut Butter Cup Smoothie
Dairy-Free
Love the candy treat but not the sugar? This smoothie is truly the drinkable version, ready to go out the door with you in minutes for breakfast on the go.
Prep Time: 5 minutes
Cook Time: 0 minutes
Ingredients
Makes 1 fat bomb
1⁄2 (13.5-ounce) can coconut milk
1 tablespoon powdered unflavored gelatin
2 tablespoons peanut butter
2 tablespoons cocoa powder
1 teaspoon vanilla extract
6 drops liquid stevia
4 ice cubes
1. Pour milk and gelatin into a blender and blend to combine.
2. Add remaining ingredients except ice cubes and blend another minute until well mixed.
3. Place ice cubes into blender and process until smoothie thickens. Serve immediately.
Per 1 fat bomb
Calories: 622
Fat: 58g
Protein: 20g
Sodium: 189mg
Fiber: 6g
Carbohydrates: 18g
Sugar: 4g
Strawberry Vanilla Smoothie
Dairy-Free
Strawberries are a great fruit to up the flavor of any smoothie without adding too much sugar. This smoothie is good enough to replace any sugar-loaded strawberry milkshake.
Prep Time: 5 minutes
Cook Time: 0 minutes
Ingredients
Makes 1 fat bomb
1⁄2 (13.5-ounce) can coconut milk
1 tablespoon powdered unflavored gelatin
1 tablespoon coconut oil, softened but not melted
1 teaspoon vanilla extract
1⁄4 cup chopped fresh strawberries
6 drops liquid stevia
6 ice cubes
Strawberries Aren’t Berries
A berry by any other name would smell as sweet. Strawberries are actually in the rose family. They also aren’t a true berry, as a berry technically has one seed inside its flesh. The strawberry, with its external seeds, is actually a “bundle” of berries.
1. Pour milk and gelatin into a blender and blend to combine.
2. Add remaining ingredients except ice cubes and blend another minute until well mixed.
3. Place ice cubes into blender and process until smoothie thickens. Serve immediately.
Per 1 fat bomb
Calories: 540
Fat: 54g
Protein: 10g
Sodium: 39mg
Fiber: 1g
Carbohydrates: 9g
Sugar: 2g
Vanilla Avocado Smoothie
Dairy-Free
Avocado not only adds body to this smoothie, it makes this smoothie a beautiful green color too. Of course, the healthy omega-3 fats make this shake an even more filling fat bomb.
Prep Time: 5 minutes
Cook Time: 0 minutes
Ingredients
Makes 1 fat bomb
1⁄2 (13.5-ounce) can coconut milk
1 tablespoon powdered unflavored gelatin
1 tablespoon ground flaxseed
1⁄2 medium avocado, pitted and peeled
1 teaspoon vanilla extract
6 drops liquid stevia
4 ice cubes
1. Pour milk, gelatin, and flaxseed into a blender and blend to combine.
2. Add remaining ingredients except ice cubes and blend another minute until well mixed.
3. Place ice cubes into blender and process until smoothie thickens. Serve immediately.
Per 1 fat bomb
Calories: 603
Fat: 57g
Protein: 14g
Sodium: 46mg
Fiber: 9g
Carbohydrates: 17g
Sugar: 1g
Vanilla Almond Butter Smoothie
Dairy-Free
Almond butter is a fantastic way to boost fat, protein, and thickness in a smoothie. The addition of a few drops of almond extract can actually boost the nutty flavor if preferred over vanilla.
Prep Time: 5 minutes
Cook Time: 0 minutes
Ingredients
Makes 1 fat bomb
6 ounces unsweetened almond milk
1 tablespoon powdered unflavored gelatin
2 tablespoons almond butter
1 teaspoon vanilla extract
1⁄4 teaspoon almond extract (optional)
6 drops liquid stevia
4 ice cubes
1. Pour milk and gelatin into a blender and blend to combine.
2. Add remaining ingredients except ice cubes and blend another minute until well mixed.
3. Place ice cubes into blender and process until smoothie thickens. Serve immediately.
Per 1 fat bomb
Calories: 316
Fat: 19g
Protein: 19g
Sodium: 248mg
Fiber: 3g
Carbohydrates: 17g
Sugar: 10g
Very Vanilla Smoothie
The best way to elevate the “plain vanilla” milkshake is to use fresh vanilla bean in place of extract. Using vanilla bean makes this smoothie a tastier choice than even the best ice cream shop masterpiece.
Prep Time: 5 minutes
Cook Time: 0 minutes
Ingredients
Makes 1 fat bomb
6 ounces half-and-half
1 tablespoon powdered unflavored gelatin
1 teaspoon vanilla extract
1 vanilla bean, scraped, pulp only
4 drops liquid stevia
6 ice cubes
Unusual Uses for Vanilla
Vanilla is a delicious flavor to add to many treats, but it is far more versatile than that. Vanilla can be used to freshen the smell in a refrigerator, cool a burn, and even to repel insects.
1. Pour half-and-half and gelatin into a blender and blend to combine.
2. Add remaining ingredients except ice cubes and blend another minute until well mixed.
3. Place ice cubes into blender and process until smoothie thickens. Serve immediately.
Per 1 fat bomb
Calories: 274
Fat: 19g
Protein: 11g
Sodium: 83mg
Fiber: 0g
Carbohydrates: 8g
Sugar: 1g
Avocado Almond Smoothie
Dairy-Free
The avocado in this recipe will make your smoothie nice and creamy without masking the almond flavor.
Prep Time: 3 minutes
Cook Time: 0 minutes
Ingredients
Makes 2 fat bombs
1 cup coconut milk
1⁄2 large avocado, pitted and peeled
1⁄4 cup ice
1 teaspoon almond extract
4 drops liquid stevia
2 tablespoons coconut butter
Combine all ingredients in blender and blend until smooth. Serve immediately.
Per 1 fat bomb
Calories: 423
Fat: 45g
Protein: 3g
Sodium: 18mg
Fiber: 3g
Carbohydrates: 7g
Sugar: 0g