The Everything Big Book of Fat Bombs: 200 Irresistible Low-Carb, High-Fat Recipes for Weight Loss the Ketogenic Way - Viveca Menegaz (2016)
Chapter 14. Sweet Panna Cotta and Custards
Caffè Latte Panna Cotta
Caffè latte is what children have for breakfast in Italy. Isn’t this a fun panna cotta?
Prep Time: 6-12 hours
Cook Time: 5 minutes
Ingredients
Makes 2 fat bombs
1⁄2 cup brewed espresso or strong coffee
1⁄2 cup heavy whipping cream
1 teaspoon powdered unflavored gelatin
1 tablespoon erythritol or granular Swerve
1. Pour coffee and cream into a small saucepan. Sprinkle gelatin on top and let sit 5 minutes.
2. Add sweetener to saucepan.
3. Place saucepan over low heat and whisk until ingredients are well blended.
4. Simmer on very low heat about 1 minute, stirring constantly.
5. Pour into 2 glasses or molds.
6. Refrigerate until set, at least 6 hours or overnight.
7. Serve in glass or invert over a small plate after dipping glass into hot water a few seconds.
Per 1 fat bomb
Calories: 211
Fat: 22g
Protein: 2g
Sodium: 25mg
Fiber: 0g
Carbohydrates: 8g
Sugar: 0g
Indian Basundi Panna Cotta
An exotic dessert from faraway India, with warming spice notes and, of course, delicious creaminess.
Prep Time: 6-12 hours
Cook Time: 10 minutes
Ingredients
Makes 2 fat bombs
1 cup heavy whipping cream
1 teaspoon powdered unflavored gelatin
1 tablespoon erythritol or granular Swerve
1⁄2 teaspoon cardamom
3-4 saffron strands, plus 4 for garnish
2 tablespoons roasted pistachio meat
2 tablespoons coarsely chopped almonds
Saffron
Saffron is a spice derived from the flower of Crocus sativus, commonly known as the saffron crocus. The process of harvesting and processing saffron is very labor intensive and the flowers produce very little, making this the most expensive spice in the world. Luckily, a little saffron goes a long way!
1. Pour cream in a small saucepan, sprinkle gelatin on top, and let sit 5 minutes.
2. Add sweetener, cardamom, saffron, and nuts to saucepan.
3. Place saucepan over low heat and whisk until ingredients are well blended.
4. Simmer on very low heat about 5 minutes, stirring constantly.
5. Pour into 2 glasses or molds.
6. Refrigerate until set, at least 6 hours or overnight.
7. Serve in glass or invert over a small plate after dipping glass into hot water a few seconds. Garnish with 2 saffron strands on each fat bomb.
Per 1 fat bomb
Calories: 360
Fat: 34g
Protein: 5g
Sodium: 46mg
Fiber: 1g
Carbohydrates: 15g
Sugar: 1g
Lavender Panna Cotta
With the unique and heartwarming essence of lavender, this panna cotta will delight all the senses.
Prep Time: 6-12 hours
Cook Time: 5 minutes
Ingredients
Makes 2 fat bombs
2 tablespoons plus 1 cup heavy whipping cream, divided
1 teaspoon powdered unflavored gelatin
2 tablespoons plus 1 teaspoon dried lavender, divided
1 tablespoon erythritol or granular Swerve
1 drop lavender essential oil (optional)
1. Place 2 tablespoon cream in a small bowl and sprinkle gelatin on top. Let sit 5 minutes.
2. Pour remaining 1 cup cream in a small saucepan and add 2 tablespoons lavender.
3. Place saucepan over very low heat and stir about 3 minutes. Do not boil. Set aside to rest 10 minutes.
4. Once cream is infused, strain through a fine-mesh sieve.
5. Return saucepan to heat and add softened gelatin and remaining ingredients.
6. Simmer over very low heat about 1 minute, stirring constantly to dissolve gelatin.
7. Pour into 2 glasses or molds.
8. Refrigerate until set, at least 6 hours or overnight.
9. Serve in glass or invert over a small plate after dipping glass into hot water a few seconds. Garnish with 1⁄2 teaspoon dried lavender over each fat bomb.
Per 1 fat bomb
Calories: 469
Fat: 50g
Protein: 4g
Sodium: 53mg
Fiber: 0g
Carbohydrates: 10g
Sugar: 0g
Meyer Lemon Panna Cotta
Dairy-Free
Tangy and creamy, this is the perfect dessert for a hot summer day.
Prep Time: 6-12 hours
Cook Time: 5 minutes
Ingredients
Makes 2 fat bombs
1 cup coconut milk
1 teaspoon powdered unflavored gelatin
1 tablespoon erythritol or granular Swerve
Zest of 1 Meyer lemon
1 tablespoon coconut oil
1 teaspoon fresh Meyer lemon juice
1. Pour coconut milk into a small saucepan, sprinkle gelatin on top, and let sit 5 minutes.
2. Add remaining ingredients to saucepan.
3. Place saucepan over low heat and whisk until gelatin and zest are completely incorporated, about 3 minutes.
4. Simmer over very low heat about 1 minute, stirring constantly.
5. Pour into 2 glasses or molds.
6. Refrigerate until set, at least 6 hours or overnight.
7. Serve in glass or invert over a small plate after dipping glass into hot water a few seconds.
Per 1 fat bomb
Calories: 295
Fat: 31g
Protein: 4g
Sodium: 18mg
Fiber: 1g
Carbohydrates: 12g
Sugar: 1g
Chocolate Hazelnut Panna Cotta
For any Nutella lover, this hazelnut and chocolate panna cotta will be the ultimate delight, as it has almost no carbs.
Prep Time: 6-12 hours
Cook Time: 8 minutes
Ingredients
Makes 2 fat bombs
1 cup heavy whipping cream
1 teaspoon powdered unflavored gelatin
4 tablespoons plus 2 teaspoons finely ground hazelnuts, divided
2 tablespoons cocoa powder
1 tablespoon erythritol or granular Swerve
1⁄8 teaspoon hazelnut flavor
1. Pour cream into a small saucepan, sprinkle gelatin on top, and let sit 5 minutes.
2. In a small nonstick pan over medium heat, toast 4 tablespoons crumbled hazelnuts about 1 minute, stirring constantly. Set aside.
3. Add cocoa powder, sweetener, and hazelnut flavor to cream and gelatin.
4. Place saucepan over low heat and whisk until ingredients are well blended, about 3 minutes.
5. Simmer over very low heat about 1 minute, stirring constantly.
6. Pour into 2 glasses or molds.
7. Refrigerate until set, at least 6 hours or overnight.
8. Serve in glass or invert over a small plate after dipping glass into hot water a few seconds. Garnish with 1 teaspoon crushed hazelnuts over each fat bomb.
Per 1 fat bomb
Calories: 536
Fat: 55g
Protein: 7g
Sodium: 49mg
Fiber: 3g
Carbohydrates: 15g
Sugar: 1g
Raspberries and Cream Panna Cotta
A heavenly dream of flavor with real raspberries and cream, sure to uplift anyone’s day. Give it a try!
Prep Time: 6-12 hours
Cook Time: 5 minutes
Ingredients
Makes 2 fat bombs
1 cup heavy whipping cream
1 teaspoon powdered unflavored gelatin
1 tablespoon erythritol or granular Swerve
1⁄8 teaspoon raspberry flavor
2 tablespoons freeze-dried raspberries
1. Pour cream into a small saucepan, sprinkle gelatin on top, and let sit 5 minutes.
2. Add sweetener and raspberry flavor to saucepan.
3. Place saucepan over low heat and whisk until ingredients are well blended, about 3 minutes.
4. Simmer over very low heat about 1 minute, stirring constantly.
5. Pour into 2 glasses or molds. Sprinkle dried raspberries equally over glasses or molds.
6. Refrigerate until set, at least 6 hours or overnight.
7. Serve in glass or invert over a small plate after dipping glass into hot water a few seconds.
Per 1 fat bomb
Calories: 434
Fat: 44g
Protein: 4g
Sodium: 48mg
Fiber: 1g
Carbohydrates: 13g
Sugar: 4g
Turkish Delight Panna Cotta
You will be delighted by the subtle but distinctive flavor of rose petals in this panna cotta. The crunchy pistachios really complete the experience.
Prep Time: 6-12 hours
Cook Time: 5 minutes
Ingredients
Makes 2 fat bombs
1 cup heavy whipping cream
1 teaspoon powdered unflavored gelatin
1 tablespoon erythritol or granular Swerve
2 tablespoons rose water
2 tablespoons plus 1 teaspoon roasted pistachio meat, divided
What Is Turkish Delight?
Turkish delight is a family of confections made with starch and sugar. Those are the two things you want to most avoid on a ketogenic diet. But the flavor combination of rose water and crunchy pistachios is always a winner—and makes these fat bombs reminiscent of the original confections.
1. Pour cream into a small saucepan, sprinkle gelatin on top, and let sit 5 minutes.
2. Add sweetener and rose water to saucepan.
3. Place saucepan over low heat and whisk until ingredients are well blended, about 3 minutes.
4. Simmer on very low heat about 1 minute, stirring constantly.
5. Pour into 2 glasses or molds and sprinkle 1 tablespoon pistachios on top of each fat bomb.
6. Refrigerate until set, at least 6 hours or overnight.
7. Serve in glass or invert over a small plate after dipping glass into hot water a few seconds. Garnish each fat bomb with 1⁄2 teaspoon roasted pistachios.
Per 1 fat bomb
Calories: 458
Fat: 48g
Protein: 5g
Sodium: 105mg
Fiber: 1g
Carbohydrates: 11g
Sugar: 0g
Butterscotch Custard
Silky and sweet with a faint hint of bitter from the butterscotch, this fat bomb could not be more decadent.
Prep Time: 4 hours 15 minutes
Cook Time: 50 minutes
Ingredients
Makes 2 fat bombs
2 tablespoons unsalted butter
1⁄2 cup erythritol or granular Swerve
1 cup heavy cream
2 large egg yolks
1 teaspoon vanilla extract
1⁄8 teaspoon sea salt
1. Preheat oven to 300°F.
2. Place 2 ramekins in a deep baking pan just large enough to hold them.
3. In a small saucepan over medium heat, melt butter and sweetener and cook until butter browns, about 5 minutes.
4. Very slowly add cream, whisking constantly until completely blended with butter, about 5 minutes.
5. In a small bowl, whisk together remaining ingredients until egg yolks are foamy.
6. Slowly pour egg mixture into cream, whisking constantly to combine well.
7. Pour mixture through a fine strainer into ramekins using a spoon to help you.
8. Pour hot water into baking pan halfway up ramekins.
9. Bake until custard is set, about 35 minutes.
10.Remove from oven and let cool in baking pan about 4 hours.
11.Can be stored in refrigerator up to 3 days.
Per 1 fat bomb
Calories: 383
Fat: 40g
Protein: 4g
Sodium: 135mg
Fiber: 0g
Carbohydrates: 35g
Sugar: 0g
Coconut Custard
Dairy-Free
This is a perfect variation of the famous custard, suitable for people with dairy sensitivities. You will find it so delicious, though, that it will become a well-loved recipe for everyone.
Prep Time: 4 hours 15 minutes
Cook Time: 50 minutes
Ingredients
Makes 2 fat bombs
1 cup coconut cream
1 large egg
1 large egg yolk
1⁄2 cup erythritol or granular Swerve
1⁄2 teaspoon vanilla extract
1⁄2 teaspoon rum extract (optional)
1. Preheat oven to 300°F.
2. Place 2 ramekins in a deep baking pan just large enough to hold them.
3. In a small saucepan over low heat, bring coconut cream to a simmer.
4. In a small bowl, whisk together remaining ingredients until eggs are foamy and sweetener is dissolved.
5. Slowly pour egg mixture into coconut cream, whisking constantly to combine well.
6. Pour mixture through a fine strainer into ramekins using a spoon to help you.
7. Pour hot water into baking pan halfway up ramekins.
8. Bake until custard is set, about 35 minutes.
9. Remove from oven and let cool in baking pan about 4 hours.
10.Can be stored in refrigerator up to 3 days.
Per 1 fat bomb
Calories: 594
Fat: 28g
Protein: 6g
Sodium: 92mg
Fiber: 0g
Carbohydrates: 127g
Sugar: 77g
Creamy Chocolate Custard
Is there such a thing as too much chocolate? Even if you are not a chocolate fan, this unbelievably rich and smooth recipe will make a convert out of you.
Prep Time: 4 hours 15 minutes
Cook Time: 50 minutes
Ingredients
Makes 2 fat bombs
2 ounces unsweetened baking chocolate
1 cup heavy cream
1 large egg
1 large egg yolk
1⁄2 cup erythritol or granular Swerve
1 teaspoon vanilla extract
4 tablespoons unsweetened whipped cream
1. Preheat oven to 300°F.
2. Place 2 ramekins in a deep baking pan just large enough to hold them.
3. In a small saucepan or a double boiler, over very low heat, melt chocolate while slowly stirring.
4. Once chocolate is fluid, very slowly add cream, whisking constantly until it is completely blended with chocolate, about 5 minutes.
5. In a small bowl, whisk egg, egg yolk, sweetener, and vanilla until eggs are foamy and sweetener is dissolved.
6. Slowly pour egg mixture into cream, whisking constantly to combine well.
7. Pour mixture through a fine strainer into ramekins using a spoon to help you.
8. Pour hot water into baking pan halfway up ramekins.
9. Bake until custard is set, about 35 minutes.
10.Remove from oven and let cool in baking pan about 4 hours.
11.Top with whipped cream before serving.
12.Can be stored in refrigerator up to 3 days.
Per 1 fat bomb
Calories: 473
Fat: 48g
Protein: 7g
Sodium: 67mg
Fiber: 3g
Carbohydrates: 41g
Sugar: 1g
Espresso Custard
With this recipe you can make your Italian mother-in-law proud!
Prep Time: 4 hours 15 minutes
Cook Time: 50 minutes
Ingredients
Makes 2 fat bombs
1 cup heavy cream
1⁄4 cup very strong brewed espresso
1 large egg
1 large egg yolk
1⁄2 cup erythritol or granular Swerve
1 teaspoon coffee extract (optional)
1. Preheat oven to 300°F.
2. Place 2 ramekins in a deep baking pan just large enough to hold them.
3. In a small saucepan over low heat, bring cream and espresso to a simmer.
4. In a small bowl, whisk together remaining ingredients until eggs are foamy and sweetener is dissolved.
5. Slowly pour egg mixture into cream, whisking constantly to combine well.
6. Pour mixture through a fine strainer into ramekins using a spoon to help you.
7. Pour hot water into baking pan halfway up ramekins.
8. Bake until custard is set, about 35 minutes.
9. Remove from oven and let cool in baking pan about 4 hours.
10.Can be stored in refrigerator up to 3 days.
Per 1 fat bomb
Calories: 476
Fat: 49g
Protein: 7g
Sodium: 85mg
Fiber: 0g
Carbohydrates: 52g
Sugar: 0g
Simple Custard
Custard is a classic dessert with a mild yet sophisticated flavor. Both kids and adults will love this fat bomb.
Prep Time: 4 hours 15 minutes
Cook Time: 50 minutes
Ingredients
Makes 2 fat bombs
1 cup heavy cream
1 large egg
1 large egg yolk
1⁄2 cup erythritol or granular Swerve
1 teaspoon vanilla extract
1. Preheat oven to 300°F.
2. Place 2 ramekins in a deep baking pan just large enough to hold them.
3. In a small saucepan over low heat, bring cream to a simmer.
4. In a small bowl, whisk together remaining ingredients until eggs are foamy and sweetener is dissolved.
5. Slowly pour egg mixture into cream, whisking constantly to combine well.
6. Pour mixture through a fine strainer into ramekins using a spoon to help you.
7. Pour hot water into baking pan halfway up ramekins.
8. Bake until custard is set, about 35 minutes.
9. Remove from oven and let cool in baking pan about 4 hours.
10.Can be stored in refrigerator up to 3 days.
Per 1 fat bomb
Calories: 482
Fat: 49g
Protein: 7g
Sodium: 85mg
Fiber: 0g
Carbohydrates: 52g
Sugar: 1g