The Everything Big Book of Fat Bombs: 200 Irresistible Low-Carb, High-Fat Recipes for Weight Loss the Ketogenic Way - Viveca Menegaz (2016)
Chapter 4. Balls
Avocado, Macadamia, and Prosciutto Balls
Dairy-Free
The subtle, smooth flavors of avocado and macadamia nuts make a perfect counterpoint for salty prosciutto and spicy pepper.
Prep Time: 7 minutes
Cook Time: 0 minutes
Ingredients
Makes 6 fat bombs
4 ounces macadamia nuts
4 ounces (1⁄2 large) avocado pulp
1 ounce cooked prosciutto, crumbled (for cooking instructions see Appendix A)
1⁄4 teaspoon freshly ground black pepper
1. In a small food processor, pulse macadamia nuts until evenly crumbled. Divide in half.
2. In a small bowl, combine avocado, half the macadamia nuts, prosciutto crumbles, and pepper and mix well with a fork.
3. Form mixture into 6 balls.
4. Place remaining crumbled macadamia nuts on a medium plate and roll individual balls through to coat evenly.
5. Serve immediately.
Per 1 fat bomb
Calories: 170
Fat: 17g
Protein: 3g
Sodium: 44mg
Fiber: 3g
Carbohydrates: 5g
Sugar: 1g
Bacon Jalapeño Balls
Enjoy a little kick of fire in these Mexican-flavored fat bombs.
Prep Time: 10 minutes
Cook Time: 0 minutes
Ingredients
Makes 6 fat bombs
3 ounces cooked bacon, fat reserved
3 ounces cream cheese
2 tablespoons reserved bacon fat
1 teaspoon seeded and finely chopped jalapeño pepper
1 tablespoon finely chopped cilantro
1. On a cutting board, chop bacon into small crumbs.
2. In a small bowl, combine cream cheese, bacon fat, jalapeño, and cilantro; mix well with a fork.
3. Form mixture into 6 balls.
4. Place bacon crumbles on a medium plate and roll individual balls through to coat evenly.
5. Serve immediately or refrigerate up to 3 days.
Per 1 fat bomb
Calories: 135
Fat: 11g
Protein: 7g
Sodium: 408mg
Fiber: 0g
Carbohydrates: 1g
Sugar: 0g
Bacon Maple Pancake Balls
These fat bombs have the flavor of breakfast pancakes with maple syrup and bacon. They’re a great way to start the day off right!
Prep Time: 10 minutes
Cook Time: 0 minutes
Ingredients
Makes 6 fat bombs
3 ounces cooked bacon
3 ounces cream cheese
1⁄2 teaspoon maple flavor
1⁄4 teaspoon salt
3 tablespoons crushed pecans
Food Flavoring versus Sugar-Free Syrup
A lot of recipes on the ketogenic diet call for sugar-free syrup. Such syrups contain ingredients like acesulfame potassium, sodium hexametaphosphate, or phosphoric acid. Those artificial flavors, preservatives, and fillers are not health-building ingredients; on the contrary, they load the body with toxins, which make it much harder to lose unwanted pounds. A good organic maple flavor will only contain a maple distillate and pure grain alcohol in minimal quantities.
1. On a cutting board, chop bacon into small crumbs.
2. In a small bowl, combine cream cheese and bacon crumbles with maple flavor and salt; mix well with a fork.
3. Form mixture into 6 balls.
4. Place crushed pecans on a medium plate and roll individual balls through to coat evenly.
5. Serve immediately or refrigerate up to 3 days.
Per 1 fat bomb
Calories: 148
Fat: 13g
Protein: 6g
Sodium: 467mg
Fiber: 0g
Carbohydrates: 1g
Sugar: 1g
Barbecue Balls
An easy way to get your barbecue fix—and your fat too. You will be surprised how much these fat bombs taste like barbecue sauce.
Prep Time: 2 hours 5 minutes
Cook Time: 0 minutes
Ingredients
Makes 6 fat bombs
4 ounces cream cheese
4 tablespoons bacon fat
1⁄2 teaspoon smoke flavor
2 drops stevia glycerite
1⁄8 teaspoon apple cider vinegar
1 tablespoon sweet smoked chili powder
1. In a small food processor, process all ingredients except chili powder until they form a smooth cream, about 30 seconds.
2. Scrape mixture and transfer into a small bowl, then refrigerate 2 hours.
3. Form into 6 balls with the aid of a spoon.
4. Sprinkle balls with chili powder, rolling around to coat all sides.
5. Serve immediately or refrigerate up to 3 days.
Per 1 fat bomb
Calories: 154
Fat: 13g
Protein: 3g
Sodium: 186mg
Fiber: 0g
Carbohydrates: 1g
Sugar: 1g
Kalamata Olive and Feta Balls
This recipe brings you the flavors of Greece on a warm sunny day by the Mediterranean Sea.
Prep Time: 2 hours 5 minutes
Cook Time: 0 minutes
Ingredients
Makes 6 fat bombs
2 ounces cream cheese
2 ounces feta
12 large kalamata olives, pitted
1⁄8 teaspoon finely chopped fresh thyme
1⁄8 teaspoon fresh lemon zest
1. In a small food processor, process all ingredients until they form a coarse dough, about 30 seconds.
2. Scrape mixture and transfer to a small bowl, then refrigerate 2 hours.
3. Form into 6 balls with the aid of a spoon.
4. Serve immediately or refrigerate up to 3 days.
Per 1 fat bomb
Calories: 61
Fat: 5g
Protein: 2g
Sodium: 135mg
Fiber: 0g
Carbohydrates: 2g
Sugar: 1g
Brie Hazelnut Balls
This is another super-easy fat-bomb recipe, bursting with delicious flavor. The warm notes of toasted hazelnuts and fresh flavor of thyme really brighten the soft flavor of Brie.
Prep Time: 2 hours 5 minutes
Cook Time: 0 minutes
Ingredients
Makes 6 fat bombs
4 ounces Brie
2 ounces toasted hazelnuts
1⁄8 teaspoon finely chopped fresh thyme
1. In a small food processor, process all ingredients until they form a coarse dough, about 30 seconds.
2. Scrape mixture and transfer to a small bowl and refrigerate 2 hours.
3. Form into 6 balls with the aid of a spoon.
4. Serve immediately or refrigerate up to 3 days.
Per 1 fat bomb
Calories: 121
Fat: 11g
Protein: 5g
Sodium: 117mg
Fiber: 1g
Carbohydrates: 2g
Sugar: 0g
Carbonara Balls
Do you like Italian food and have a craving for spaghetti carbonara? This is the fat-bomb version of that fantastic recipe.
Prep Time: 8 minutes
Cook Time: 0 minutes
Ingredients
Makes 6 fat bombs
3 ounces cooked bacon
3 ounces mascarpone
2 large hard-boiled egg yolks
1⁄4 teaspoon freshly ground black pepper
Two Different Ways to Cook Bacon
There are two different ways you can get your bacon ready for this recipe or any other recipe in this book. For the pan-frying method: Place the bacon slices closely together in a cold frying pan. Cook over medium heat without moving the slices for about 5 minutes. The bacon should by then move easily and not be stuck to the bottom of the pan. Flip the bacon and cook for about 5 more minutes. Remove from the pan and drain on a paper towel. For the oven method: Preheat oven to 400°F. Place a rack on a baking sheet. Lay the bacon slices on the rack and bake for 10-15 minutes depending on desired doneness level.
1. On a cutting board, chop bacon into small crumbs.
2. In a small bowl, combine mascarpone, egg yolks, and pepper; mix well with a fork.
3. Form mascarpone mixture into 6 balls.
4. Place bacon crumbles on a medium plate and roll individual balls through to coat evenly.
5. Serve immediately or refrigerate up to 3 days.
Per 1 fat bomb
Calories: 148
Fat: 12g
Protein: 8g
Sodium: 392mg
Fiber: 0g
Carbohydrates: 1g
Sugar: 1g
Creamy and Crunchy Egg Balls
These fat bombs are a delightful combination of soft, creamy, and crunchy textures, and savory, salty flavors.
Prep Time: 40 minutes
Cook Time: 0 minutes
Ingredients
Makes 6 fat bombs
2 medium eggs, hard-boiled and peeled
2 tablespoons cream cheese
1 tablespoon coconut oil, melted
2 slices prosciutto, cooked and crumbled
1. Place eggs, cream cheese, and coconut oil in a food processor and pulse until well mixed.
2. Place food processor bowl in refrigerator a minimum 30 minutes or until mixture solidifies.
3. Once egg mixture is solid, remove from refrigerator and shape into 6 balls with the aid of a spoon.
4. Place prosciutto crumbles on a medium plate and roll individual balls through to coat.
5. Serve immediately or refrigerate in an airtight container up to 4 days.
Per 1 fat bomb
Calories: 67
Fat: 6g
Protein: 4g
Sodium: 131mg
Fiber: 0g
Carbohydrates: 0g
Sugar: 0g
Creamy Olive Balls
The sharp and tangy flavor of kalamata olives combines beautifully with the creaminess of cheese in this recipe.
Prep Time: 40 minutes
Cook Time: 0 minutes
Ingredients
Makes 6 fat bombs
6 large kalamata olives, pitted
2 tablespoons cream cheese
1 tablespoon coconut oil, melted
2 tablespoons hemp hearts
Hemp Hearts
Hemp hearts are the shelled seeds of the hemp plant. They do not contain any psychoactive compounds, but they do contain a lot of great omega-3s. They are becoming more and more popular because of their great nutrient content and sustainable origin. They have great macros for a fat bomb: Per 30-gram serving, hemp hearts contain 10 grams of plant-based protein and 10 grams of omega-3s.
1. Place olives, cream cheese, and coconut oil in a food processor and pulse until very well mixed.
2. Place food processor bowl in refrigerator a minimum 30 minutes or until mixture solidifies.
3. Once mixture is solid, remove from refrigerator and shape into 6 balls with the aid of a spoon.
4. Place hemp hearts on a medium plate and roll individual balls through to coat.
5. Serve immediately or refrigerate in an airtight container up to 4 days.
Per 1 fat bomb
Calories: 71
Fat: 4g
Protein: 3g
Sodium: 18mg
Fiber: 0g
Carbohydrates: 6g
Sugar: 2g
Curried Tuna Balls
Just a touch of spice gives this recipe a different twist on the usual fat bomb. It’s enough to keep your taste buds entertained and satisfied.
Prep Time: 10 minutes
Cook Time: 0 minutes
Ingredients
Makes 6 fat bombs
3 ounces tuna in oil, drained
2 ounces cream cheese
1⁄4 teaspoon curry powder, divided
1 ounce crumbled macadamia nuts
Mercury Concerns
If you’re concerned about the mercury in tuna, keep in mind that adults can safely eat 18-24 ounces of tuna per month without a significant amount of mercury getting into their systems. If you’d like, swap out the tuna for canned salmon. Canned salmon is higher in omega-3 fatty acids and contains lower levels of mercury.
1. In a small food processor, process tuna, cream cheese, and half the curry powder until they form a smooth cream, about 30 seconds.
2. Form mixture into 6 balls.
3. Place crumbled macadamia nuts and remaining curry powder on a medium plate and roll individual balls through to coat evenly.
4. Serve immediately or refrigerate up to 3 days.
Per 1 fat bomb
Calories: 93
Fat: 8g
Protein: 5g
Sodium: 80mg
Fiber: 0g
Carbohydrates: 1g
Sugar: 1g
Egg Tapenade Balls
Dairy-Free
You may have used chia seeds before, but they were probably soaked in some liquid! You will be surprised at how well they work as a coating element. They’re a little crunchy with mild flavor and have a perfect nutritional profile!
Prep Time: 40 minutes
Cook Time: 0 minutes
Ingredients
Makes 6 fat bombs
2 medium hard-boiled eggs, peeled
6 large kalamata olives, pitted
1 anchovy fillet
1 tablespoon coconut oil, melted
2 tablespoons chia seeds
A Fancy French Word
Tapenade is a fancy French word for a basic olive spread usually consisting of olives, capers, and anchovies. Anchovies provide great flavor and healthy omega-3s. You can always skip them if you do not enjoy the flavor.
1. Place eggs, olives, anchovy fillet, and coconut oil in a food processor and pulse until mixed but not overblended.
2. Place food processor bowl in refrigerator a minimum 30 minutes or until mixture solidifies.
3. Once egg mixture is solid, remove from refrigerator and shape into 6 balls with the aid of a spoon.
4. Place chia seeds on a medium plate and roll individual balls through to coat.
5. Serve immediately or refrigerate in an airtight container up to 4 days.
Per 1 fat bomb
Calories: 86
Fat: 6g
Protein: 5g
Sodium: 298mg
Fiber: 1g
Carbohydrates: 5g
Sugar: 0g
For the Love of Pork Bombs
Any day with bacon is a great day. Add liverwurst, pistachios, and cream cheese, and the flavors become a symphony of perfect pork cuisine for any true bacon lover!
Prep Time: 1 hour 15 minutes
Cook Time: 10 minutes
Ingredients
Makes 12 fat bombs
8 slices bacon
8 ounces Braunschweiger, at room temperature
1⁄4 cup chopped pistachios
6 ounces cream cheese, at room temperature
1 teaspoon Dijon mustard
Is Braunschweiger the Same as Liverwurst?
While the ingredients in both sausages are similar (pork and pork liver), many times Braunschweiger also contains bacon. Braunschweiger is generally soft and spreadable, whereas liverwurst is firmer and better for slicing.
1. Cook bacon in a medium skillet over medium heat until crisp, 5 minutes per side. Drain on paper towels and let cool. Once cooled, crumble into bacon-bit-sized pieces.
2. Place Braunschweiger with pistachios in a small food processor and pulse until just combined.
3. In a small mixing bowl, use a hand blender to whip cream cheese and Dijon mustard until combined and fluffy.
4. Divide meat mixture into 12 equal servings. Roll into balls and cover in a thin layer of cream cheese mixture.
5. Chill at least 1 hour. When ready to serve, place bacon bits on a medium plate, roll balls through to coat evenly, and enjoy.
6. Fat bombs can be refrigerated in an airtight container up to 4 days.
Per 1 fat bomb
Calories: 192
Fat: 18g
Protein: 6g
Sodium: 392mg
Fiber: 0g
Carbohydrates: 2g
Sugar: 1g
Pizza Balls
This recipe takes the ultimate Italian dish and magically transforms it into a fat bomb. Whenever the urge for pizza hits you, reach for this instead.
Prep Time: 8 minutes
Cook Time: 0 minutes
Ingredients
Makes 6 fat bombs
2 ounces fresh mozzarella
2 ounces cream cheese
1 tablespoon olive oil
1 teaspoon tomato paste
6 large kalamata olives, pitted
12 fresh basil leaves
1. In a small food processor, process all ingredients except basil until they form a smooth cream, about 30 seconds.
2. Form mixture into 6 balls with the aid of a spoon.
3. Place 1 basil leaf on top and bottom of each ball and secure with a toothpick.
4. Serve immediately or refrigerate up to 3 days.
Per 1 fat bomb
Calories: 82
Fat: 8g
Protein: 3g
Sodium: 96mg
Fiber: 0g
Carbohydrates: 1g
Sugar: 1g
Prosciutto and Egg Balls
Dairy-Free
This is another dairy-free fat bomb. The coconut oil provides a great source of good fats and is casein- and lactose-free, suitable for people with dairy intolerances. It also helps the fat bomb stick together without changing the flavor.
Prep Time: 40 minutes
Cook Time: 0 minutes
Ingredients
Makes 6 fat bombs
2 medium hard-boiled eggs, peeled
2 tablespoons mayonnaise
1⁄8 teaspoon freshly ground black pepper
1⁄8 teaspoon sea salt
1 tablespoon coconut oil, melted
2 slices prosciutto, cooked and crumbled (see sidebar)
Prosciutto Crumbles
To make easy prosciutto crumbles, simply bake them in the oven. Preheat oven to 350°F. Place the thin prosciutto slices on a cookie sheet and bake them for about 12 minutes. Remove from the oven and let cool. Once cold and crispy, chop finely with a sharp kitchen knife until reduced to crumbles.
1. Place eggs, mayonnaise, pepper, and salt in a small bowl. Mash with a fork to mix and combine while still retaining some texture.
2. Pour melted coconut oil into mixture and blend in well.
3. Place bowl in refrigerator a minimum 30 minutes or until mixture solidifies.
4. Once egg mixture is solid, remove from refrigerator and shape into 6 balls with the aid of a spoon.
5. Place prosciutto crumbles on a medium plate and roll individual balls through to coat.
6. Serve immediately or refrigerate in an airtight container up to 4 days.
Per 1 fat bomb
Calories: 84
Fat: 8g
Protein: 4g
Sodium: 191mg
Fiber: 0g
Carbohydrates: 0g
Sugar: 0g
Salmon Mascarpone Balls
Omega-3s are essential fatty acids, which means your body cannot manufacture them and must get them from your diet. This recipe is not only rich in beneficial omega-3s, but it also has a creamy, smooth mouthfeel.
Prep Time: 7 minutes
Cook Time: 0 minutes
Ingredients
Makes 6 fat bombs
3 ounces smoked salmon, chopped
3 ounces mascarpone
1⁄2 teaspoon maple flavor
1⁄2 teaspoon chopped chives
3 tablespoons hemp hearts
Smoked Salmon
When buying smoked salmon, please make sure you get either wild or sustainably farmed. Often, conventionally farmed salmon contains high levels of antibiotics. Antibiotics from industrially farmed animals contribute to the creation of antibiotic-resistant superbugs.
1. In a small food processor, combine salmon, mascarpone, maple flavor, and chives. Pulse a few times until blended together.
2. Form mixture into 6 balls.
3. Put hemp hearts on a medium plate and roll individual balls through to coat evenly.
4. Serve immediately or refrigerate up to 3 days.
Per 1 fat bomb
Calories: 65
Fat: 5g
Protein: 3g
Sodium: 155mg
Fiber: 0g
Carbohydrates: 1g
Sugar: 0g
Salted Caramel and Brie Balls
You will love this super-easy and fast recipe. It features three ingredients and takes under 5 minutes to make.
Prep Time: 5 minutes
Cook Time: 0 minutes
Ingredients
Makes 6 fat bombs
4 ounces roughly chopped Brie
2 ounces salted macadamia nuts
1⁄2 teaspoon caramel flavor
1. In a small food processor, process all ingredients until they form a coarse dough, about 30 seconds.
2. Form mixture into 6 balls with the aid of a spoon.
3. Serve immediately or refrigerate up to 3 days.
Per 1 fat bomb
Calories: 130
Fat: 12g
Protein: 5g
Sodium: 118mg
Fiber: 1g
Carbohydrates: 1g
Sugar: 1g
Spicy Bacon and Avocado Balls
Dairy-Free
These fat bombs carry some of the flavors of guacamole. They are slightly spicy, but if you want to increase the fire, just leave some of the jalapeño seeds in.
Prep Time: 45 minutes
Cook Time: 8 minutes
Ingredients
Makes 6 fat bombs
4 slices bacon
1 medium avocado, pitted and peeled
2 tablespoons coconut oil
1 tablespoon bacon fat
1 tablespoon finely chopped green onions
2 tablespoons finely chopped cilantro
1 small jalapeño pepper, seeded and finely chopped
1⁄4 teaspoon sea salt
Hot Jalapeños
Jalapeño peppers can vary greatly in their degree of heat. In the same batch you can find quite mild ones and some very spicy ones. Even if you like it hot, start your recipes without the seeds … you can always add heat, but you can’t remove it!
1. In a medium nonstick skillet over medium heat, cook bacon until golden, about 4 minutes each side.
2. Drain bacon on a paper towel. Save bacon fat for later in a glass cup.
3. Once bacon is cool, chop 2 slices into crumbles.
4. Cut remaining 2 slices into 3 pieces each; these will be the bases for your fat bombs.
5. Smash avocado with a fork in a small bowl.
6. Add coconut oil and cooled bacon fat to avocado.
7. Add onion, cilantro, jalapeño, salt, and bacon crumbles. Blend well with a fork.
8. Refrigerate a minimum 30 minutes.
9. Form mixture into 6 balls with the aid of a spoon.
10.Place remaining 6 bacon pieces on a plate, then top each with an avocado ball.
11.Serve immediately or refrigerate up to 3 days.
Per 1 fat bomb
Calories: 181
Fat: 18g
Protein: 3g
Sodium: 258mg
Fiber: 2g
Carbohydrates: 3g
Sugar: 0g
Sunbutter Balls
This recipe could also be called the Cravings Killer, as it can help to curb your sugar cravings naturally!
Prep Time: 20 minutes
Cook Time: 0 minutes
Ingredients
Makes 12 fat bombs
6 tablespoons mascarpone
3 tablespoons sunflower seed butter
6 tablespoons coconut oil, softened
3 tablespoons unsweetened shredded coconut flakes
An Italian Delight
Mascarpone is an Italian soft cheese best known for being used in the famous tiramisu. It is actually the perfect ingredient for fat bombs; it’s creamy, delicious, and contains zero carbs!
1. In a medium bowl, mix mascarpone, sunflower seed butter, and coconut oil until a smooth paste forms.
2. Shape paste into walnut-sized balls. If mixture is too sticky, place in refrigerator 15 minutes before forming balls.
3. Spread coconut flakes on a medium plate and roll individual balls through to coat evenly.
Per 1 fat bomb
Calories: 124
Fat: 13g
Protein: 2g
Sodium: 43mg
Fiber: 1g
Carbohydrates: 2g
Sugar: 1g