The Everything Big Book of Fat Bombs: 200 Irresistible Low-Carb, High-Fat Recipes for Weight Loss the Ketogenic Way - Viveca Menegaz (2016)
Chapter 19. Frozen Fat Bombs
Frozen Coconut White Chocolate
Dairy-Free
What this bomb lacks in color it more than makes up for in taste. This treat is a must make for any true lover of coconut.
Prep Time: 3 hours
Cook Time: 5 minutes
Ingredients
Makes 12 fat bombs
1⁄4 cup coconut oil
1⁄4 cup cocoa butter
1 teaspoon vanilla extract
12 drops liquid stevia
1 tablespoon unsweetened shredded coconut
1. Combine coconut oil, cocoa butter, vanilla, and stevia in a small saucepan over medium heat, stirring frequently until ingredients have melted. Turn off heat.
2. Add coconut and stir well to combine.
3. Pour mixture into 12 molds of a silicone-bottomed ice cube tray or silicone candy mold tray until about 3⁄4 full.
4. Freeze until set. Serve from freezer.
Per 1 fat bomb
Calories: 82
Fat: 9g
Protein: 0g
Sodium: 0mg
Fiber: 0g
Carbohydrates: 0g
Sugar: 0g
Frozen Almond Choco-Nut
Dairy-Free
Although this fat bomb tastes like a familiar candy bar, this knockoff is full of fat and flavor and very low in carbs. This bomb would also be delicious without the added almonds.
Prep Time: 3 hours
Cook Time: 5 minutes
Ingredients
Makes 12 fat bombs
1⁄4 cup coconut oil
1⁄4 cup almond butter
12 drops liquid stevia
2 tablespoons cocoa powder
1⁄4 cup coarsely chopped almonds
1 tablespoon unsweetened shredded coconut
Mounds Sports a Two-Piece
Although not common knowledge to younger generations, Mounds candy bars were originally sold as one piece, not two. Sometime in the 1970s, the creator Peter Paul broke the bar into two pieces, lowered the weight of the candy by an ounce, and raised the price by a nickel.
1. Combine coconut oil, almond butter, and stevia in a small pot over medium heat, stirring frequently until ingredients have melted. Turn off heat.
2. Add cocoa powder and almonds and stir well to combine.
3. Pour mixture into 12 molds of a silicone-bottomed ice cube tray or silicone candy mold tray until about 3⁄4 full.
4. Sprinkle shredded coconut on top of each fat bomb.
5. Freeze until set. Serve from freezer.
Per 1 fat bomb
Calories: 87
Fat: 8g
Protein: 2g
Sodium: 25mg
Fiber: 1g
Carbohydrates: 2g
Sugar: 1g
Frozen Maca-Nutty Bites
Dairy-Free
What better way to make macadamia nuts even more tasty than to drench them in chocolate? These tasty bites work best when poured into silicone candy trays or silicone-bottomed ice cube trays.
Prep Time: 3 hours
Cook Time: 5 minutes
Ingredients
Makes 12 fat bombs
1⁄4 cup coconut oil
1⁄4 cup almond butter
1 teaspoon vanilla extract
12 drops liquid stevia
2 tablespoons cocoa powder
12 whole macadamia nuts
1. Combine coconut oil, almond butter, vanilla, and stevia in a small saucepan over medium heat, stirring frequently until ingredients have melted. Turn off heat.
2. Add cocoa powder and stir well to combine.
3. Pour mixture into 12 molds of a silicone-bottomed ice cube tray or silicone candy mold tray until about 2⁄3 full.
4. Place 1 macadamia nut into each filled mold.
5. Freeze until set. Serve from freezer.
Per 1 fat bomb
Calories: 93
Fat: 9g
Protein: 2g
Sodium: 25mg
Fiber: 1g
Carbohydrates: 2g
Sugar: 1g
Frozen Coffee Hazelnut Coconut
Dairy-Free
Here’s another way to enjoy the bold taste of coffee on the go as a delicious cold treat. This bomb is an easy way to replace those expensive sugar-filled iced coffees that are so readily available.
Prep Time: 3 hours
Cook Time: 5 minutes
Ingredients
Makes 12 fat bombs
1⁄4 cup coconut oil
1⁄4 cup almond butter
1 teaspoon instant coffee granules
12 drops liquid stevia
2 tablespoons cocoa powder
12 hazelnuts
1. Combine coconut oil, almond butter, coffee, and stevia in a small saucepan over medium heat, stirring frequently until ingredients have melted. Turn off heat.
2. Add cocoa powder and stir well to combine.
3. Pour mixture into 12 molds of a silicone-bottomed ice cube tray or silicone candy mold tray until about 2⁄3 full.
4. Place 1 hazelnut into each filled mold.
5. Freeze until set. Serve from freezer.
Per 1 fat bomb
Calories: 96
Fat: 8g
Protein: 2g
Sodium: 25mg
Fiber: 1g
Carbohydrates: 2g
Sugar: 1g
Frozen Butter Rum Chocolate
Dairy-Free
For those who love the taste of rum but not the added calories of alcohol, this is a handy treat. While it is possible to use actual rum for this dessert, the use of an extract is highly recommended to reduce the intake of unwanted sugar.
Prep Time: 3 hours
Cook Time: 5 minutes
Ingredients
Makes 12 fat bombs
1⁄4 cup coconut oil
1⁄4 cup almond butter
2 teaspoons rum extract
12 drops liquid stevia
2 tablespoons cocoa powder
The American Colonists’ Drink of Choice Was Rum and Chocolate
Early American colonists drank rum as their primary alcoholic beverage, which is no surprise due to the Caribbean rum trade. But would you picture those same colonists drinking chocolate? It’s true. Long before eating chocolate became popular, American colonists drank it.
1. Combine all ingredients except cocoa powder in a small saucepan over medium heat, stirring frequently until ingredients have melted. Turn off heat.
2. Add cocoa powder and stir well to combine.
3. Pour mixture into 12 molds of a silicone-bottomed ice cube tray or silicone candy mold tray until about 3⁄4 full.
4. Freeze until set. Serve from freezer.
Per 1 fat bomb
Calories: 75
Fat: 7g
Protein: 2g
Sodium: 25mg
Fiber: 1g
Carbohydrates: 2g
Sugar: 1g
Frozen Salted Caramel Almond
Golden, creamy, delicious caramel is nothing more than butter, sugar, and cream. This dairy- and sugar-free version sets up quite well in the freezer, making it an excellent substitute for its sugar-filled twin.
Prep Time: 3 hours
Cook Time: 5 minutes
Ingredients
Makes 12 fat bombs
1⁄4 cup butter
1⁄4 cup granular Swerve
2 teaspoons vanilla extract
12 whole almonds
1 teaspoon coarse sea salt
1. Combine butter, Swerve, and vanilla in a small saucepan over medium heat, stirring frequently until ingredients have melted. Turn off heat.
2. Place 1 almond into each mold of a 12-mold silicone candy tray.
3. Carefully pour mixture over each of the almonds until molds are about 3⁄4 full.
4. Sprinkle salt on top of each fat bomb.
5. Freeze until set. Serve from freezer.
Per 1 fat bomb
Calories: 64
Fat: 7g
Protein: 0g
Sodium: 296mg
Fiber: 0g
Carbohydrates: 1g
Sugar: 0g
Frozen Orange Creamsicle
The sounds of a good old-fashioned ice cream truck jingle fill the air with just the thought of making this fat bomb. Cream cheese plays a much needed role to add body and support to this treat.
Prep Time: 3 hours
Cook Time: 0 minutes
Ingredients
Makes 12 fat bombs
1⁄4 cup coconut oil
1⁄4 cup heavy whipping cream
2 ounces cream cheese, softened
2 tablespoons freshly squeezed orange juice
1 tablespoon orange zest
12 drops liquid stevia
National Creamsicle Day Does Exist
Although not recognized as an official holiday on the American calendar, this treat is so popular that August 14 is known as National Creamsicle Day. The Creamsicle was further developed from the 1905 creation of the Popsicle by Frank Epperson.
1. Combine all ingredients in a small wide-mouthed jar or bowl and blend with an immersion blender, about 30 seconds.
2. Spread mixture into 12 molds of a silicone candy mold tray.
3. Freeze until set. Serve from freezer.
Per 1 fat bomb
Calories: 75
Fat: 8g
Protein: 0g
Sodium: 17mg
Fiber: 0g
Carbohydrates: 1g
Sugar: 0g
Frozen Matcha Cream
Dairy-Free
These wonderful treats will give your energy a big boost, both through the ketone-producing MCT (medium-chain triglyceride) oils in the coconut and through the caffeine in the matcha.
Prep Time: 3-12 hours
Cook Time: 5 minutes
Ingredients
Makes 12 fat bombs
Ganache
3 ounces cocoa butter
3 ounces coconut cream
1 tablespoon coconut oil
1⁄2 teaspoon matcha
2 tablespoons confectioners Swerve
2 drops stevia glycerite
1⁄8 teaspoon sea salt
Coating
2 tablespoons matcha
1. In a small double boiler (bain-marie) over medium-low heat, melt cocoa butter while stirring slowly.
2. Add coconut cream, coconut oil, 1⁄2 teaspoon matcha, Swerve, stevia, and sea salt and mix well until incorporated.
3. Remove from heat and keep stirring about 10 seconds.
4. Pour into a silicone mold for chocolate or candy in the desired shape. Molds should be about 1" deep and 11⁄2" wide.
5. Freeze at least 3 hours or overnight. Once frozen, remove shapes from molds then sprinkle with 2 tablespoons matcha to coat tops. Can be stored in a sealed container in freezer or refrigerator.
Per 1 fat bomb
Calories: 103
Fat: 9g
Protein: 0g
Sodium: 291mg
Fiber: 0g
Carbohydrates: 6g
Sugar: 5g
Frozen Coconut Rum
Dairy-Free
A flavor fit for a vacation under palm trees. Let yourself be transported to an island with the first bite.
Prep Time: 3-12 hours
Cook Time: 5 minutes
Ingredients
Makes 10 fat bombs
Ganache
2 ounces cocoa butter
2 ounces coconut cream
2 tablespoons confectioners Swerve
1⁄4 teaspoon rum flavor
2 drops stevia glycerite
4 tablespoons unsweetened shredded coconut
Coating
2 tablespoons shredded coconut
Silicone Molds
You can use fun silicone molds to make your frozen treats into shapes like hearts or sea shells. Just pour the ganache straight from the saucepan into the molds and then freeze until solid. When ready, remove from the mold and roll in coating agent. They’re ready to eat!
1. In a small double boiler (bain-marie) over medium-low heat, melt cocoa butter while stirring slowly.
2. Add coconut cream, Swerve, rum flavor, stevia, and 4 tablespoons shredded coconut and mix well until incorporated.
3. Remove from heat and keep stirring about 10 seconds.
4. Pour into a silicone mold for chocolate or candy in desired shape. Molds should be about 1" deep and 11⁄2" wide.
5. Freeze at least 3 hours or overnight. Once frozen, remove ganache shapes from molds then sprinkle with 2 tablespoons shredded coconut to coat tops. Can be stored in a sealed container in freezer or refrigerator.
Per 1 fat bomb
Calories: 86
Fat: 8g
Protein: 0g
Sodium: 3mg
Fiber: 0g
Carbohydrates: 5g
Sugar: 5g
Almond Cookie Popsicles
Dairy-Free
Sweet and creamy almond flavor, no sugar, and lots of healthy fat. And no dairy, so if you are dairy sensitive you can enjoy this too!
Prep Time: 8-12 hours
Cook Time: 0 minutes
Ingredients
Makes 8 fat bombs
11⁄2 cups coconut cream, chilled
1⁄2 cup almond butter
1 teaspoon vanilla extract
1⁄4 cup erythritol or granular Swerve
1. Place all ingredients in a blender and blend until completely mixed, about 30 seconds.
2. Pour mix into 8 popsicle molds, tapping molds to dislodge air bubbles.
3. Freeze at least 8 hours or overnight.
4. Remove popsicles from molds. If popsicles are hard to remove from containers, run molds under hot water briefly and popsicles will come loose.
Per 1 fat bomb
Calories: 294
Fat: 17g
Protein: 5g
Sodium: 94mg
Fiber: 1g
Carbohydrates: 39g
Sugar: 30g
Butter Pecan Popsicles
An old-time favorite flavor, these Butter Pecan Popsicles are a great way to cool off after a long summer day … especially when you need more fat and have had enough carbs for the day.
Prep Time: 8-12 hours
Cook Time: 5 minutes
Ingredients
Makes 8 fat bombs
2 tablespoons butter
1 cup coarsely chopped pecans
3 tablespoons erythritol or granular Swerve, divided
11⁄2 cups heavy cream
1 teaspoon vanilla extract
1⁄8 teaspoon salt
1. In a medium nonstick pan over medium heat, melt butter. Then add pecans and 1 tablespoon sweetener and cook about 3 minutes. Set aside to cool.
2. In a blender, mix cream, 2 tablespoons sweetener, vanilla, and salt about 10 seconds.
3. Scoop cooled pecans into bottom of 8 popsicle molds, dividing them equally.
4. Pour cream mix into molds, tapping molds to dislodge air bubbles.
5. Freeze at least 8 hours or overnight.
6. Remove popsicles from molds. If popsicles are hard to remove from containers, run molds under hot water briefly and popsicles will come loose.
Per 1 fat bomb
Calories: 276
Fat: 29g
Protein: 2g
Sodium: 54mg
Fiber: 1g
Carbohydrates: 8g
Sugar: 1g
Chocolate-Drizzled Creamy Peanut Butter Popsicles
Peanut butter and chocolate … a very kid-friendly combination. Your kids will enjoy this popsicle as much as you do, and they’re a great alternative to traditional sugary snacks as well.
Prep Time: 8-12 hours
Cook Time: 8 minutes
Ingredients
Makes 8 fat bombs
1⁄2 cup mascarpone
1⁄2 cup unsweetened peanut butter
1 cup heavy cream
2 tablespoons erythritol or granular Swerve
1 teaspoon vanilla extract
2 ounces unsweetened baking chocolate
1 tablespoon confectioners Swerve
1. In a small saucepan over low heat, combine mascarpone, peanut butter, and cream. Stir until melted, about 3 minutes. Set aside to cool.
2. In a blender, add cream mixture, sweetener, and vanilla. Blend until combined, about 10 seconds.
3. Pour cream mix into molds, tapping molds to dislodge air bubbles.
4. Freeze at least 8 hours or overnight.
5. In a double boiler over medium-low heat, melt chocolate and confectioners Swerve.
6. Remove popsicles from molds. If popsicles are hard to remove from containers, run molds under hot water briefly and popsicles will come loose.
7. With a spoon, drizzle melted chocolate over each popsicle and serve immediately.
Per 1 fat bomb
Calories: 288
Fat: 28g
Protein: 6g
Sodium: 134mg
Fiber: 2g
Carbohydrates: 11g
Sugar: 3g
Coconut Vanilla Popsicles
Dairy-Free
A simple, clean flavor to please even the most picky eaters. Kids will love this popsicle.
Prep Time: 8-12 hours
Cook Time: 0 minutes
Ingredients
Makes 8 fat bombs
2 cups coconut cream, chilled
1⁄4 cup unsweetened shredded coconut
1 teaspoon vanilla extract
1⁄4 cup erythritol or granular Swerve
1. Place all ingredients in a blender and blend until completely mixed, about 30 seconds.
2. Pour mix into 8 popsicle molds, tapping molds to dislodge air bubbles.
3. Freeze at least 8 hours or overnight.
4. Remove popsicles from molds. If popsicles are hard to remove from containers, run molds under hot water briefly and popsicles will come loose.
Per 1 fat bomb
Calories: 274
Fat: 13g
Protein: 1g
Sodium: 27mg
Fiber: 0g
Carbohydrates: 46g
Sugar: 38g
Dark Chocolate Popsicles
Dairy-Free
You will be amazed at the smooth, rich, chocolaty flavor of this popsicle. Nobody will ever suspect there is an avocado in there.
Prep Time: 8-12 hours
Cook Time: 0 minutes
Ingredients
Makes 4 fat bombs
1 medium avocado, pitted and peeled
1⁄2 cup coconut cream
1⁄3 cup cocoa powder
3 tablespoons erythritol or granular Swerve
1⁄8 teaspoon vanilla extract
1⁄8 teaspoon salt
1. Place all ingredients in a small food processor or blender and blend until completely mixed, about 30 seconds.
2. Pour mix into 4 popsicle molds, tapping molds to dislodge air bubbles.
3. Freeze at least 8 hours or overnight.
4. Remove popsicles from molds. If popsicles are hard to remove from containers, run molds under hot water briefly and popsicles will come loose.
Per 1 fat bomb
Calories: 229
Fat: 14g
Protein: 3g
Sodium: 92mg
Fiber: 6g
Carbohydrates: 37g
Sugar: 20g
Ginger Cream Popsicles
Dairy-Free
A very similar flavor to the chewy ginger candy, without the sugar and with a good dose of healthy fat!
Prep Time: 8-12 hours
Cook Time: 0 minutes
Ingredients
Makes 8 fat bombs
2 cups coconut cream, chilled
2 tablespoons coconut oil
1 teaspoon ground ginger
1⁄4 cup erythritol or granular Swerve
Ginger Power
Ginger is not only a delicious flavor for both sweet and savory dishes, but it is also a medicinal root. It has great digestive proprieties, it prevents gas, and it is most effective at eliminating nausea.
1. Place all ingredients in a blender and blend until completely mixed, about 30 seconds.
2. Pour mix into 8 popsicle molds, tapping molds to dislodge air bubbles.
3. Freeze at least 8 hours or overnight.
4. Remove popsicles from molds. If popsicles are hard to remove from containers, run molds under hot water briefly and popsicles will come loose.
Per 1 fat bomb
Calories: 295
Fat: 15g
Protein: 1g
Sodium: 27mg
Fiber: 0g
Carbohydrates: 46g
Sugar: 38g
Hazelnut Cappuccino Popsicles
Do you love a steamy, fragrant cappuccino with hazelnut syrup? In the heat of summer, you will love this popsicle version.
Prep Time: 8-12 hours
Cook Time: 1 minute
Ingredients
Makes 8 fat bombs
1 cup brewed espresso or strong coffee
1 cup heavy whipping cream
1⁄8 teaspoon hazelnut flavor
1⁄4 cup erythritol or granular Swerve
1⁄2 cup crumbled hazelnuts
1. Place all ingredients except hazelnuts in a blender and blend until completely mixed, about 30 seconds.
2. Pour mix into 8 popsicle molds, tapping molds to dislodge air bubbles.
3. Freeze at least 8 hours or overnight.
4. In a small nonstick pan over medium heat, toast crumbled hazelnuts about 1 minute, stirring constantly.
5. Remove popsicles from molds. If popsicles are hard to remove from containers, run molds under hot water briefly and popsicles will come loose.
6. Before serving, press popsicles into hazelnut crumbles so they coat the outside.
Per 1 fat bomb
Calories: 148
Fat: 15g
Protein: 2g
Sodium: 11mg
Fiber: 1g
Carbohydrates: 8g
Sugar: 0g
Matcha Popsicles
Dairy-Free
Creamy, refreshing, and with the energizing qualities of matcha, this is a delicious popsicle for grownups.
Prep Time: 8-12 hours
Cook Time: 0 minutes
Ingredients
Makes 8 fat bombs
2 cups coconut cream, chilled
2 tablespoons coconut oil
1 teaspoon matcha
1⁄4 cup erythritol or granular Swerve
Green Rocket Fuel
Matcha is a finely ground powder of a specially grown green tea. Matcha is basically a form of whole green tea leaves with extra theanine and chlorophyll. It also contain high levels of catechin antioxidants, and a good amount of caffeine. As matcha contains the whole leaf, you also get fiber and a higher content of nutrients than regular brewed green tea.
1. Place all ingredients in a blender and blend until completely mixed, about 30 seconds.
2. Pour mix into 8 popsicle molds, tapping molds to dislodge air bubbles.
3. Freeze at least 8 hours or overnight.
4. Remove popsicles from molds. If popsicles are hard to remove from containers, run molds under hot water briefly and popsicles will come loose.
Per 1 fat bomb
Calories: 294
Fat: 15g
Protein: 1g
Sodium: 88mg
Fiber: 0g
Carbohydrates: 46g
Sugar: 38g
Mint Chocolate Chip Popsicles
Whether you call it mint chip or chocolate mint, this flavor has a lot of loyal fans. In fact, it is quoted as one of the ten most popular ice cream flavors. This popsicle version should make the fans even happier.
Prep Time: 8-12 hours
Cook Time: 5 minutes
Ingredients
Makes 8 fat bombs
2 cups coconut cream
1 cup fresh mint leaves
2 ounces unsweetened chocolate chips
1⁄4 cup erythritol or granular Swerve
1. Combine coconut milk and mint in a medium saucepan over medium heat.
2. Simmer until bubbles start appearing, about 5 minutes. Remove from heat and let steep 20 minutes.
3. Strain through a fine-mesh sieve into a bowl.
4. Add chocolate and sweetener and stir well.
5. Pour mix into 8 popsicle molds, tapping molds to dislodge air bubbles.
6. Freeze at least 8 hours or overnight.
7. Remove popsicles from molds. If popsicles are hard to remove from containers, run molds under hot water briefly and popsicles will come loose.
Per 1 fat bomb
Calories: 304
Fat: 16g
Protein: 2g
Sodium: 32mg
Fiber: 2g
Carbohydrates: 48g
Sugar: 38g
Orange Chocolate Popsicles
Dairy-Free
This tangy treat is a sensation to savor. The rich chocolate flavor blended with a delicate hint of citrus will leave everyone smiling.
Prep Time: 8-12 hours
Cook Time: 0 minutes
Ingredients
Makes 4 fat bombs
1 medium avocado, pitted and peeled
1⁄2 cup coconut cream
1⁄2 cup cocoa powder
2 tablespoons erythritol or granular Swerve
1 teaspoon orange zest
1⁄8 teaspoon orange extract
1⁄8 teaspoon salt
1. Place all ingredients in a small food processor or blender and blend until completely mixed, about 30 seconds.
2. Pour mix into 4 popsicle molds, tapping molds to dislodge air bubbles.
3. Freeze at least 8 hours or overnight.
4. Remove popsicles from molds. If popsicles are hard to remove from containers, run molds under hot water briefly and popsicles will come loose.
Per 1 fat bomb
Calories: 237
Fat: 15g
Protein: 4g
Sodium: 93mg
Fiber: 7g
Carbohydrates: 36g
Sugar: 20g