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

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

Pot Roasted Coconut Chicken

This was a bit of an interesting meal.
The family all liked it...I have to wonder if that was due to the sugar in the sauce?
To me the potatoes were a bit odd in it, but from an ease of making a meal perspective it becomes a make again. the chicken was really tender.
I served it with beans and I wonder if they could have gone into the sauce to cook to save another cooking dish?

I reduced the sauce on heat while the chicken rested to make it a bit thicker. I use a stick concentrate, so might add less water next time to thicken it.

Ingredients

• 2 long red chilies (around 1 tbsp of very finely minced chilli.)
• 1 tsp freshly grated ginger 
• 2 garlic cloves , crushed
• 1 tbsp coconut oil (or substitute with olive oil)
• 1/2 tsp salt
• Black pepper
• 1 cup finely chopped cilantro/coriander leaves
• 1.6kg whole chicken
• 2 cups / 500 ml chicken broth/stock 
• 1 lemongrass , white part only, bruised
• 2 kaffir lime leaves
• 400ml light coconut milk (1 can)
• 400g baby potatoes , scrubbed clean
• 1 lime
• 2 tsp coconut sugar (or substitute with brown sugar)
• 1 tbsp fish sauce

Instructions

• Preheat oven to 390F/200C.

• Finely mince ONE red chilli (~1 tbsp). Combine chilli, ginger, garlic, oil, 1/2 cup cilantro/coriander, salt and pepper in a small bowl and set aside.

• Rinse and pat the chicken dry (inside and out) with paper towels. Starting from the neck end of the chicken, use a teaspoon upside down to loosen the skin from the meat across the surface of the chicken (i.e. not the legs or wings). Just go as far as you can.

• Spoon the cilantro/mixture between the meat and the skin near neck. Use the spoon to spread it a bit, then to finish it off, use your finger/hands ON the skin to spread the mixture as far and evenly as you can. Doesn't need to be perfect! 

• Place the chicken stock/broth, kaffir lime leaves, lemongrass and the whole red chilli into a dutch oven or baking tray.

• Place the chicken in the broth, cover with a lid and roast for 45 minutes. Remove the lid, add the coconut milk and potatoes then roast for a further 30 minutes, or until juices run clear when pierced.

• Remove the chicken from the broth and cover loosely with foil to rest for 5 minutes.

• Skim excess fat off the surface of the broth

• Add the juice from the lime, sugar and fish sauce. Stir until the sugar is dissolved. Add remaining cilantro/coriander.

• Serve the chicken with the broth in a pouring jug, or cut up the chicken and serve it in the broth.

Mango Coconut Dessert

This is super easy and without sugar reasonably healthy. Wen enjoyed it and would make again with a few embellishments.
We made it without any sugar or sweetener. It may have been nicer with really sweet ripe mangos.














Mango Coconut Dessert
Base
1 cup chilled coconut milk
1 cup pureed mango

Topping
Whipped chilled coconut milk (I used the rest of the can)
chopped mango or other fruit
Lime zest (optional)


Chill coconut cream for a few hours in fridge
Blend with mango and put into serving glasses.
Leave for a few hours in fridge.

Top with whipped coconut cream, sprinkle with chopped mango and lime zest.