Coconut Fat Bombs - Keto

pic to come

Another fat bomb recipe - this one is dairy free.



Ingredients
1 can coconut milk
3/4 cup coconut oil
1 cup coconut flakes (unsweetened)
20 drops liquid stevia (I used 1/4 teaspoon of monkfruit sweetener)

Instructions
Add coconut oil to large bowl and melt in microwave - approx 20 seconds
Add sweetener and coconut milk and mix.
Add coconut flakes and mix.
Pour into moulds (I used 2 silicon mini muffin pans) and place in freezer for 1 hour.


Macros
1 serve
Carbs - 1g
Fat 10g
protein 0.5 g

Peanut butter and Choc Chip Fat Bombs - Keto

Another easy 'fat bomb' recipe to get my fats intake up. These are really peanut buttery and the choc chips add a sweetness...but in saying that they are not overly sweet. If you like peanut butter you will like these.
The recipe makes 18, so I have adjusted the macros accordingly.










Ingredients
225 gms Cream cheese
113 gms butter
1 tsp vanilla extract
1/3 cup sweetener (I reduced this and will try to get it to no additional sweetener)
1 cup creamy peanut butter (no sugar peanut butter)
115 gms of sugar free choc chips (I prefer dark)

Instructions

1. Soften cream cheese and butter in microwave.
2. Mix all ingredients together
3. Make into 18 balls
4. Place in freezer to harden in airtight container. You may need to freeze them flat, then put in a container or bag.

Net carbs 1.5g
Fat - 20 g
Protein 4.5g

Coconut Chocolate Pudding - Keto

Eating Keto leaves me craving treats in the evening.  I'm also struggling to eat enough fat during the day. The treats don't have to be sweet, but they need to be tasty. I'm experimenting with 'fat bombs' but am also aware that I want to reduce my dairy intake a bit.
When I made this I was thinking it was going to be a mousse consistency. It's not, but it's really rich and chocolaty.

Ingredients

• 400mls coconut milk (1 can)
• 2 egg yolks
• 85 gms dark chocolate with a minimum of 70% cocoa solids
• 1 tsp vanilla extract

Instructions

1. Add coconut milk and egg yolks to a sauce pan and stir to combine. Place over medium low heat and let simmer while stirring for 10 minutes.
2. Break the chocolate into small pieces and add to a bowl.
3. Add the vanilla and pour the coconut milk on top. Let stand for a while so that the chocolate melts.
4. Whisk the batter and pour into glasses.

Net carbs: (7 g)

Fat: (22 g)

Protein: (3 g)

kcal: 234

Keto Chocolate Chip Cookies

This recipe was a first attempt so it will probably get modified as I try it each time. The cookies were a soft consistency, rather Than the crispy cookie I like. 

Yes, they are a make again and I’ll probably freeze some for an ‘emergency’.




Ingredients 

1 1/2 cups of almond flour
1/2 cup of powdered sugar substitute
1/2 tsp Xnanthan gum
1/4 tsp salt
1/2 tsp baking powder
1/2 cup sugar free choc chips (I used Healtheries)

1/2 cup salted butter melted
1/2 tsp vanilla extract 
1 egg

Mix dry ingredients.
Mix in beaten egg, melted butter and vanilla extract.

Bake for 15 mins at 180 .

Makes about 12 cookies

Macros approximate 
Net carbs 3g
Fat 13g
Protein 3g

Keto Blueberry Cheesecakes

A super easy dessert made very quickly. I made it in a 6 section muffin silicon mould. It was a hit with all of the family and the recommendation was to have it with cream.  

Ingredients

30g Almond Flour                               

30g Dedicated Coconut

2 tsp (5g) Psyllium powder

25g Butter

1 pkt Weight Watches or Aeroplane jelly

250ml hot water (not boiling as this is dangerous in the nutri-bullet)

125g Philledelphia Creamed Cheese

1 handful blueberries

Instructions 

Combine almond flour, coconut, psyllium husk and butter. Microwave for 30sec until it can mix together well. 

Press into greased moulds with the back of a teaspoon. Put the mould onto something rigid so that it's easier to handle when full.

Put jelly and water into nutri-bullet container and stir until jelly dissolves.

 Warm creamed cheese in microwave for 30sec and add into nutri-bullet with blueberries. Whizz up and pour over base.

Refrigerate overnight.

Macros for 1

Net carbs 5.5
Prot 5.5
Fat 21
Kcal 237.5

Spinach Balls

I have a long list of keto recipes to try. This is the first. I’m determined to have a range of options ready to go or in the freezer to keep us on track.

This was one easy because I used frozen spinach. I’d make it again and if they were dipped in a creamy dressing they would be great.

INGREDIENTS

6 cup fresh spinach leaves trimmed, washed (230 g) makes 2/3 cup (160g) packed cooked spinach

3 large eggs beaten

1 cup grated mozzarella or combo of parmesan and mozzarella (120g)

1/4 cup chopped fresh parsley or herb of your choice (optional but flavorsome!)

1 teaspoon garlic powder

1 teaspoon salt

1 cup almond flour (115 g)

2 tablespoon ground psyllium husk (12g)

INSTRUCTIONS

Preheat oven to  370 F (200 C).

Trim and wash the fresh spinach leaves.

Place the leaves in a large mixing bowl and cover with boiling water. Cover the bowl with a lid and set aside for 3 minutes.

Rinse the spinach with cold tap water. Drain and using your hands squeeze all the remaining water. You should measure 2/3 cup (160 g) of packed cooked spinach leaves. If you are using frozen spinach, defrost and measure this quantity.

Place on a chop board and finely chop the cooked spinach. Transfer into a mixing bowl.

Add beaten eggs, grated cheese, fresh herbs, salt, garlic powder, almond flour and psyllium husk . You can also add salt and pepper if your cheese is not very salty. I did not add salt.

Combine with a spoon until it forms a batter from which you are able to form balls.

If too moist add slightly more almond flour or crumb until easy to roll as ball with your hands.

Place the balls on a non-stick cookie tray covered with baking paper leaving half thumb between each bites. You should be able to make 22 spinach balls,