Fat Bombs:

30 Tasty, Sweet and Savory Ketogenic Bombs Recipes

Disclaimer: All photos used in this book, including the cover photo were made available under a Attribution-Non Commercial-Share Alike 2.0 Generic and sourced from Flickr

Table of content:

Introduction

Low-carb Brain Fuel

The Basics of the Ketogenic Diet

Chapter 1: What are Fat Bombs

Utilizing Fat Bombs

Fat Bomb precautions

Fat bomb creation basics

Chapter 2: Sweet Fat Bomb recipes:

Tasty Shredded Coconut Raspberry Fat Bombs

Cocoa Minty Chocolate Fat Bombs

Stevia Lemon Bombs

Coconut Ginger Bombs

Healthy Chocolate & Cayenne Bombs

Craving Icy Mocha Fat Bombs

Delight Vanilla Cheesecake Fat Bombs

Flavor Matcha Latte Fat Bomb

Chapter 3: Savory Fat Bomb Recipes

Supreme Sausage Pizza Bomb

Egg & Cheesy Fat Bombs

Delicious Olive Pesto Bombs

Prosciutto Avocado Fat Bombs

Cheesy Garlic & Lemon Fat Bombs

Cheesy Jalapeno Fat Bombs

Chocolate Peanut Butter Fat Bomb

White Chocolate Fat Bomb

Chapter 4: Liquid Fat Bombs

Matcha Madness Smoothie

Orange Delight Smoothie

Peanut Butter Cup Smoothie

Po Cha

Avocado Almond Smoothie

Vanilla Smoothie

Vanilla Almond Butter Smoothie

Chapter 5: Frozen Fat Bombs:

Mocha Vanilla Fat Bomb Pops

Mocha Ice Bombs

Frozen Coconut White Chocolate

Frozen Almond Choco-Nut

Frozen Maca-Nutty Bites

Frozen Coffee Hazelnut Coconut

Frozen Butter Rum Chocolate

Conclusion.

BONUS CHAPTER

Introduction

Our body needs energy from proteins, fats and carbohydrates in order to function properly. Since we have had many years of conditioning our bodies towards a high-carb low-fat diet for our health, our bodies have become highly dependent on glucose from carbohydrates for the majority of our daily energy.

It gets to the point where out body is not breaking down fat at all, and is only sourcing its energy from glucose. Only when glucose and the carb source for it runs out will the fat burning process start up again. The ketogenic diet is great for pushing our body into this ketosis state.

This diet, sometimes called the keto diet, turns your body into an efficient fat-burning machine. This diet has been scientifically supported by nutrition experts and is filled with all sorts of benefits:

• Increased mental focus

• Lowered levels of excess inflammation in the body

• Appetite control

• Using of natural body fat as main source of fuel

• Better stability in blood glucose levels

• Lowers risk and elimination of heartburn symptoms • Weight loss

If you stick to the ketogenic diet, these effects are only the tip of the iceberg. There is plenty more to discover with this diet. The Ketogenic diet has a high-fat, low-carb and moderate protein content with each of the featured meals.

It works like this: If we limit our body’s carb source in our diet, our body is encouraged to burn fats for energy in its place in a process called ketosis.

Protect against Obesity

Other studies have shown significant improvements in the BMI of patients that are overweight or obese when aided by ketogenic meals. Millions of people are afflicted with obesity, a condition reaching across the world, and with the help of the ketogenic diet, only a small amount of exercise is needed to lose that extra baggage!

Cholesterol and blood sugar benefit from taking food from the ketogenic diet. However, blood triglyceride levels – which are an important factor in weight gain – is also benefited. What’s more, once patients quit the diet and returned to eating normally, they saw a rapid increase in weight again, so perseverance is key.

Low-carb Brain Fuel

An important benefit of the ketogenic diet is the increased mental clarity and focus. By boosting ketone circulation throughout the body, your brain gets better energy sources pumped to it, and this thus reduces the incidence of developing brain and neurological condition.

Control your blood glucose levels in order to encourage fat loss.

Ketogenic Diet is a low-carbohydrate, high fat and modest protein nutritional plan that uses the process of ketosis to accelerate the rate at which fats are burned by the body.

Typically, when the body requires energy, it will burn sources of carbohydrates first which are turned into glucose and processed throughout the body. This process is particularly helpful with brain function and can be evidenced by the fact that, without a source of quality carbohydrates, we can feel a little sluggish in our mind. With the Ketogenic Diet being low in the principle energy source, the body has to find alternative supplies; this is where the diet part kicks in.

Without carbohydrates, the liver looks instead to fat and turns these into fatty acids and Ketone bodies. The brain can use these Ketones as a replacement for glucose and continue to function while the body goes into a state of ketosis. It is in this state that fat is burned at a higher rate.

The Basics of the Ketogenic Diet

Put quite simply, the Ketogenic diet is a high-fat, low carb, moderate protein diet. Got it? Great. Now let’s get into the specifics. It is really quite simple. Once you get started on it, you’ll find it to be very intuitive.

All human bodies require three main macronutrients to survive: carbohydrates, proteins, and fats. For years, we have been taught that we need to eat a high carb, moderate protein, and low fat diet. But what has that really lead to? High rates of obesity, sickness, and poor health across the board. Eating high carb leads people to go on binges, eating too much, and making themselves sick. What if we change our thinking, and entirely change the focus of our diets?

The Keto diet changes the focus from carbs to fat. On a Keto diet, you want your intake to be very high-fat, with close to zero carbohydrates. Most Keto practitioners eat 80% of their daily calories from fat. So what does that look like?

1 gram of fat has 9 calories. So if you’re operating on a 2,000-calorie diet per day, you need 80% of that to come from fat. 80% of 2,000 calories would be 1,600 calories, or 178 grams of fat per day. Don’t worry, there isn’t this much math involved in day-to-day Keto eating!

Okay, but what about the other two macronutrients? On a Keto diet, you’ll eat 80% fat, 15% protein, and only 5% carbs. Let’s continue with our 2,000-calorie example. 1 gram of carbohydrates and protein both have 4 calories. On a 2,000-calorie diet, you’ll want 15% to be protein, which works out to 300 calories, or 75 grams of protein. Carbs are even less ─ 5% of your 2,000 calories. That ends up being only 100 calories, or 25 grams of carbohydrates.

So in a typical Keto day, you’ll eat 178 grams of fat, 75 grams of protein, and 25 grams of carbohydrates. If you’re feeling a bit overwhelmed, don’t worry, we’re going to do the hard work for you. At the end of this book, we’ve included a meal plan and list of meal suggestions so you can easily stay within these guidelines.

The big takeaway is this: on Keto, you get almost all of your daily calories from fats, and reduce your intake of carbohydrates down close to nothing.

Chapter 1: What are Fat Bombs

Fat bombs are low-protein, low-carb and high-fat snacks. They are good sources of energy to the body and good for those who want to take healthy fats. Fat bombs can be used as snacks before or after a workout.

Fat bombs were initially meant for people who were on a ketogenic diet. A ketogenic diet is a diet taken people who need to lose weight without starving themselves. Fats bombs are a good part of ketogenic diet.

Fat bombs usually feature ingredients such as coconut oil, butter, seeds and nuts. Fat bombs can help you get your body into the process of ketosis, in which you will burn the body fats without starving yourself, and you will shed the extra pounds. Ketogenic fat bombs can be used as a breakfast snack or as a mid-afternoon snack.

Utilizing Fat Bombs

Once you have made the decision to cut almost all of the carbohydrates from your diet, you’ll need to come up with additional ways to feel full and gain energy between meals. This is where fat bombs come in; fat bombs are quick and easy to eat snacks that are typically made from a small number of sweet or savory ingredients. Fat bombs can also include foods such as; seeds, nuts, coconut oil and butter, which are the healthy fats that your body is now relying upon.

These concentrated energy snacks will quickly fill you up and prevent you from breaking down during the day. But, best of all, fat bombs are so tasty that you will never feel tempted to reach for something that’s been processed and packed full of carbohydrates. Fat bombs are a great choice before the gym or when you are struggling to make it from lunch all the way to dinner.

Plus, getting the required amount of fat in your diet every day can be more difficult than it first appears. Remember, it is important to always stick to healthy fats otherwise you are just binging on items that have little true nutritional value.

Fat Bomb precautions

Like any other new dietary supplement, when you first begin trying out different fat bomb recipes it is important to do so cautiously at first as you never know how your body might respond. As previously discussed, it’s likely that your body hasn’t regularly consumed this much healthy fat before, it may take a little while to accept the change.

However, if you keep at it you should find that you have adapted to the change relatively quickly. It is important to consume fat bombs in moderation as relying on them too heavily can cause a dependence to form. They should be a small part of your daily ketogenic diet, not a core pillar. Use discretion if you find yourself eating more than 2 per day.

Fat bomb creation basics

Yes, this is a cookbook that contains 250 fat bomb recipes, so you may not care too much about creating your own unique fat bombs. However, if you do which to understand the process behind the creation of the fat bomb, read this short section mentioned below…

Fat bombs are a great addition to a low carbohydrate and protein diet as they are typically based either around satisfying cravings you might have for either sweet or savory foods. What’s more, they are infinitely malleable as the only requirement is lots of healthy fats, the rest is up for you.

When it comes to making your own fat bomb recipes, it is important to shoot for an item that is high in fat, this will ensure your bombs are as effective as possible. Typically, fat bombs contain only a few ingredients, generally they start with a base of healthy fat, typically a coconut derivative, grass-fed butter or cream cheese, still other fat bombs can vary. Some type of flavoring and an additional ingredient or two is usually added to the fat bomb.

As a rule, coconut oil is the healthiest option when it comes to choosing a base fat. It is the type of fat that burns the quickest, and, once your body reaches ketosis, it is turned into energy practically as soon as it is absorbed by your body.

Chapter 2: Sweet Fat Bomb recipes:

Tasty Shredded Coconut Raspberry Fat Bombs

Prep Time: 5 Minutes

Total Time: 25-30 Minutes

Serves: 12

Ingredients:

- ½ Cup Coconut Butter

- ½ Cup Coconut Oil

- ½ Cup Raspberries, Freeze Dried

- ½ Cup Shredded Coconut, Unsweetened

- ¼ Cup Powdered Sugar Substitute (can be Swerve)

Directions:

1. Take your food processor, and pulse your raspberries until they turn into a fine powder.

2.     Combine your coconut oil, coconut butter, shredded coconut, and sweetener in a saucepan, cooking over medium heat and stirring until fully melted.

3.     Stir in your raspberry powder after you remove it from heat, and then pour it into your molds. 4. Keep it refrigerated until it’s solid.

Nutritional Information:

Calories: 169

Total Fat: 18 g

Total Carbs: 3.2 g

Protein: 0.3 g

Cocoa Minty Chocolate Fat Bombs

Prep Time: 10 Minutes

Total Time: 20 Minutes

Serves: 6

Dairy Free, Nut Free

Ingredients:

- ½ Cup Coconut Oil, Melted

- 2 Tablespoons Cocoa Powder

- 1 Tablespoon Granulated Stevia (or sweetener of choice)

- ½ Teaspoon Peppermint Essence

Directions:

1. Start by melting your coconut oil, and adding your peppermint essence and sweetener.

2. Add cocoa powder to half of the mixture and mix well in another bowl.

3. Pour the chocolate mixture into the silicone molds, and then place them in the fridge. Refrigerate for 5-10 minutes.

3. Make the mint layer by pouring the mint mixture into the silicon molds. Refrigerate for another 5-10 minutes.

4. Pour the last layer of chocolate mixture into the molds. Refrigerate and let harden.

Nutritional Information:

Calories: 161

Total Fat: 18.5 g

Total Carbs: 1.15 g

Protein: 0.4 g

Stevia Lemon Bombs

Prep Time: 5-10 Minutes

Total Time: 35-45 Minutes

Serves: 16

Ingredients:

- ¾ Cup Coconut Butter, Softened

- ¼ Cup Virgin Coconut Oil, Softened

- 2 Tablespoons Lemon Extract

- ¼ Tablespoon Lemon Zest

- 15-20 Drops Stevia Extract

Directions:

1. Start by mixing your coconut butter and coconut oil until blended.

2. Add lemon extract, lemon zest and liquid sweetener and stir. Make sure that it’s completely blended.

3. Take mini muffin paper cups, and put a tablespoon of the mixture in each one before placing them in the fridge.

4. Refrigerate them until they’re solid. This can take anywhere from thirty minutes to an hour depending on where you place them and what temperature your fridge is set at. Pop one out when you want to eat it.

Nutritional Information:

Calories: 118

Total Fat: 13.6 g

Carbs: 0.15 g;

Protein: 0.01 g

Coconut Ginger Bombs

Prep Time: 5 Minutes

Total Time: 20 Minutes

Serves: 10

Ingredients:

- ⅓ Cup Coconut Butter, Softened

- ⅓ Cup Coconut Oil, Softened

- 2 Tablespoons Shredded Coconut, Unsweetened

- 1 Teaspoon Powdered Sweetener

- 1 Teaspoon Ginger Powder

Directions:

1. Mix all of your ingredients, and then pour them into a jug. Make sure that you dissolve the sweetener.

2. Once it’s dissolved, pour the mixture in silicon molds, and then refrigerate for at least 10 minutes.

Nutritional Information:

Calories: 120

Total Fat: 12.8 g

Protein: 0.5 g

Total Carbs: 2.2 g

Healthy Chocolate & Cayenne Bombs

Prep Time: 5 Times

Total Time: 15 Minutes

Serves: 12

Ingredients:

- ¼ Cup Coconut Oil

- ¼ Cup Salted Butter, Melted

- ¼ Cup Almond Butter

- 2 Tablespoons Cocoa Powder

- 3 Teaspoons Liquid Sweetener

- ¼ Teaspoon Cayenne Pepper

Directions:

1. Melt coconut oil and butter in a saucepan over low heat.

2. Mix all of your ingredients together in a mixing bowl, and then pour them into silicon molds of your choice.

3. Freeze for at least 30 minutes before eating.

Nutritional Information:

Calories: 102

Total Carbs: 2.85 g

Protein: 1.42 g

Total Fat: 10.14 g

Craving Icy Mocha Fat Bombs

Prep Time: 10 Minutes

Total Time: 1 Hour 10 Minutes

Serves: 12

Ingredients:

- 8.5 Ounces Cream Cheese

- 2 Tablespoons Powdered Sweetener

- 2 Tablespoons Cocoa Powder, Unsweetened

- ¼ Cup Strong Coffee, Chilled

- 2.5 Ounces Dark Chocolate, Melted

- 1 Ounce Cocoa Butter, Melted

Directions:

1. Start by adding your coffee, cream cheese, cocoa powder, and sweetener in a blender, and pulse until it’s completely smooth.

2. Roll about two tablespoons of the mixture into small bowls, putting them on a baking sheet lined with parchment paper. This recipe should make twelve.

3. Now, blend the melted dark chocolate and cocoa butter until smooth.

4. Roll your balls in the chocolate coating and place them back on the tray.

5. Freeze them for 1 hour or until set.

Nutritional Information:

Calories: 120

Carbs: 6.52 g

Protein: 2.4 g

Fat: 9.9 g

Delight Vanilla Cheesecake Fat Bombs

Prep Time: 5 Minutes

Total Time: 15 Minutes

Serves: 8

Ingredients:

- 6 Ounces Cream Cheese, Softened

- ½ Cup Heavy Whipping Cream

- 1 ½ Teaspoons Vanilla Extract

- ¼ Cup Erythritol or Other Sugar Substitute

- ¼ Teaspoon Salt

Directions:

1. Add cream cheese, sugar substitute, salt and vanilla extract to a blender. Blend it until smooth.

2. Slowly add the heavy cream.

3. Continue to blend until it’s thickened, which will take one to two minutes. It should have a mousse like consistency once you’re done.

4. Spoon the mixture into a piping bag and pipe into 8 mini cupcake liners. Chill for one hour until they are set. Keep them refrigerated.

Nutritional Information:

Calories: 91

Total Carbs: 1.05 g

Protein: 1.66 g

Total Fat: 8.86 g

Flavor Matcha Latte Fat Bomb

Prep Time: 5 Minutes

Total Time: 10-15 Minutes

Serves: 1

Ingredients:

- ½ Cup Boiling Water

- 1 Teaspoon Matcha Powder

- ⅓ Cup Unsweetened Coconut Milk

- 1 Tablespoon MCT Oil (you can also use extra virgin coconut oil)

- 3 Drops Liquid Stevia

Directions:

1. Start by mixing the matcha powder in the boiling water. Make sure it’s completely combined.

2. Add MTC oil and whisk it all over again.

3.     Use a milk frother to make the coconut milk froth. Next, pour the froth into the glass with your matcha, and sprinkle matcha powder on top.

4.      Add the sweetener before serving. (Optional)

Nutritional Information:

Calories: 211

Total Carbs: 6.29 g

Protein: 1.8 g

Total Fat: 202.5 g

Chapter 3: Savory Fat Bomb Recipes

Supreme Sausage Pizza Bomb

Prep Time: 5-10 Minutes

Total Time: 15-25 Minutes

Serves: 6

Ingredients:

- 12 Italian Sausage Slices

- 8 Black Olives, Pitted

- ¾ Cup Cream Cheese

- 2 Tablespoons Basil, Fresh & Chopped

- 6 Cherry Tomatoes

- Salt to Taste

Directions:

1. Dice your olives and Italian sausage slices.

2. Mix tomatoes, basil and cream cheese together until thoroughly blended.

3. Add your sausage slices and olives into your cream cheese, and then mix thoroughly.

4. Form into balls, and garnish with more basil and olives if desired.

Nutritional Information:

Calories: 120

Total Carbs: 1.92 g

Protein: 3.29 g

Total Fat: 11.26 g

Egg & Cheesy Fat Bombs

Prep Time: 5-10 Minutes

Total Time: 15-20 Minutes

Serves: 6

Nut Free, Sweetener Free

Ingredients:

2 Eggs, Boiled and Chopped

¼ Cup Butter

1 Cup Cream Cheese

½ Cup Blue Cheese, Grated

Directions:

1. Mix cream cheese, grated blue cheese, and butter in a medium mixing bowl.

2. Add in eggs, and continue to stir, making sure it’s mixed well.

3. Make six balls, and then place them on parchment paper. Refrigerate for about 2 hours.

Nutritional Information:

Calories: 231

Total Carbs: 1.85 g

Protein: 7.65 g

Total Fat: 21.58 g

Delicious Olive Pesto Bombs

Prep Time: 5 Minutes

Total Time: 15 Minutes

Serves: 4

Ingredients:

- ½ Cup Cream Cheese

- ¼ Cup Pesto Sauce

- 6 Black Olives, Chopped

Directions:

1. Soften your cream cheese slightly, and then add the other two ingredients into the bowl, mixing completely.

2. Pour it into mini muffin cups, and then refrigerate.

Nutritional Information:

Calories: 177

Total Carbs: 1.82 g

Protein: 3.68 g

Total Fat: 17.7 g

Prosciutto Avocado Fat Bombs

Prep Time: 10 Minutes

Total Time: 10 Minutes

Serves: 10

Ingredients:

- 1 Avocado

- 1 Lime

- 10 Slices Prosciutto

Directions:

1. Halve your avocado, remove the seed, and then cut it into large slices.

2. Squeeze lime over avocado slices, and then lay each prosciutto slice on a plate.

3. Place each avocado slice on each prosciutto slice, squeeze a little bit more lime, and roll the prosciutto slice up.

Nutritional Information:

Calories: 60

Total Carbs: 2.5 g

Protein: 2.9 g

Total Fat: 4.5 g

Cheesy Garlic & Lemon Fat Bombs

Prep Time: 5 Minutes

Total Time: 10 Minutes

Serves: 12

Ingredients:

- ¾ Cup Butter

- 4 Ounces Cream Cheese

- 1½ Lemon

- ¼ Cup Fresh Garlic, Minced

Directions:

1. Soften butter and cream cheese, and then blend them with the lemon juice and garlic. Continue to blend until thoroughly mixed and fluffy.

2. Make small balls using an ice cream scooper on a plate and refrigerate for at least 1 hour before serving.

Nutritional Information:

Calories: 105

Total Carbs: 1.68 g

Protein: 1.33 g

Total Fat: 10.45 g

Cheesy Jalapeno Fat Bombs

Make this delicious fat bomb to help you boost your intake for fats.

Makes: 2 servings

Prep Time: 10 min

Cook Time 30 min

Ingredients:

- 1/4 cup of unsalted butter or a ghee at room temperature

- 3.5 ounces of full-fat cream cheese

- 4 slices of bacon

- 1/4 cup of grated Gruyère cheese or a Cheddar cheese

- 2 g jalapeño of finely chopped peppers halved and seeded

Directions:

1. In some bowl, mash together cream cheese and the butter or ghee, or just process in your food processor until they are smooth.

2. Preheat oven up to 325°F.

3. Line rimmed baking sheet with a parchment paper.

4. Lay bacon slices flat on parchment

5. Place your sheet in preheated oven then cook for about 25 to 30 minutes.

6. Remove from oven and set aside to cool. Once cool, crumble bacon into the bowl then set aside.

7. To cream cheese and the butter mixture, just add Gruyère or the Cheddar cheese, the jalapeños, and the bacon grease then mix well so as to combine. Refrigerate for about 1 hour.

8. Divide your mixture into some 6 fat bombs then place them on parchment-lined plate.

Nutritional Information:

Calories: 142

Total Fat: 15 g

Total Carbs: 0.9 g

Protein: 3.5 g

Chocolate Peanut Butter Fat Bomb

Make this chocolate and peanut butter fat bomb and get a very nice snack.

Makes: 12 fat bombs

Prep Time 1 min

Cook Time 10 min

Ingredients:

-                    1/4 cup of sugar free peanut butter

-                    1/4 cup of coconut oil

-                    1 ounce of unsweetened baking chocolate

-                    1 tablespoon of cocoa

-                    1/2 teaspoon of vanilla stevia drops

Directions:

1. Completely melt the peanut butter, baking chocolate, coconut oil, and the cocoa in a chocolate melter or a double boiler.

2. Remove from the heat then stir in the stevia.

3. Pour into the silicone molds.

4. Freeze until hardened.

5. Remove from the molds. Store in an airtight container kept in a freezer.

Nutritional Information:

Calories 88

Total Fat: 8.7 g

Sodium: 22 mg

Total Carbs: 2.2 g

Protein: 1.7 g

White Chocolate Fat Bomb

Try this easy-to-make fat bomb featuring only 3 basic ingredients.

Makes: 8 servings

Prep Time 5 min

Cook Time 10 min

Ingredients:

-                    1/4 cup of cocoa butter

-                    1/4 cup of coconut oil

-                    10 drops of vanilla stevia drops

Directions:

1. Melt together the cocoa butter and the coconut oil placed over low heat or kept in a double boiler.

2. Remove from the heat then stir in some vanilla flavored stevia drops.

3. Pour into the molds.

4. Chill until hardened.

5. Remove from the molds then keep stored in a refrigerator.

Nutritional information:

Calories: 125

Carbs: 0 g

Fat: 10 g

Protein: 0 g

Chapter 4: Liquid Fat Bombs

Matcha Madness Smoothie

Make this smoothie which will provide you with some antioxidants.

Makes: 1 fat bomb

Prep Time: 5 min

Ingredients:

-                    1⁄2 (13.5-ounce) can of coconut milk

-                    1 tablespoon of powdered unflavored gelatin

-                    2 tablespoons of almond butter

-                    1 teaspoon of vanilla extract

-                    1 tablespoon of matcha

-                    6 drops of liquid stevia Ice cubes

Directions:

1. Pour milk and the gelatin into your blender then blend to combine.

2. Add the remaining ingredients other than the ice cubes then blend for extra minute until it is well mixed.

3. Place the ice cubes into a blender then process until the smoothie thickens.

4. Serve immediately.

Nutritional information:

Calories: 610

Fat: 57 g

Protein: 19 g

Sodium: 187 mg

Fiber: 4 g

Carbohydrates: 15 g

Sugar: 4 g

Orange Delight Smoothie

Make this smoothie with taste of creamsicle.

Ingredients:

-                    6 ounces of half-and-half Tablespoon of powdered unflavored gelatin

-                    1 teaspoon of vanilla extract

-                    2 tablespoons of orange juice

-                    freshly squeezed 1 teaspoon of orange zest

-                    Drops of liquid stevia

-                    6 ice cubes

Directions:

1. Pour the half-and-half and the gelatin into your blender then blend to combine.

2. Add the remaining ingredients other than the ice cubes then blend for extra minute until they are well mixed.

3. Place the ice cubes into the blender then process until the smoothie thickens.

4. Serve immediately.

Nutritional information:

Calories: 271

Fat: 19 g

Protein: 11 g

Sodium: 84 mg

Fiber: 0 g

Carbohydrates: 12 g

Sugar: 4 g

Peanut Butter Cup Smoothie

Make this candy treat for your breakfast and enjoy.

Makes: 1 fat bomb

Prep Time: 5 min

Ingredients:

-                    1⁄2 (13.5-ounce) can of coconut milk

-                    1 tablespoon of powdered unflavored gelatin

-                    2 tablespoons of peanut butter

-                    2 tablespoons of cocoa powder

-                    1 teaspoon of vanilla extract

-                    6 drops of liquid stevia

-                    Ice cubes

Directions:

1. Pour the milk and the gelatin into your blender then blend well to combine.

2. Add the remaining ingredients other than the ice cubes then blend for extra minute until they are well mixed.

3. Place the ice cubes into the blender then process until the smoothie thickens.

4. Serve immediately.

Nutritional information:

Calories: 622

Fat: 58 g

Protein: 20 g

Sodium: 189 mg

Fiber: 6 g

Carbohydrates: 18 g

Sugar: 4 g

Po Cha

Make this tea and start your day with a high-fat treat.

Makes: 2 fat bombs

Prep Time: 3 min

Cook Time: 8 min

Ingredients:

-                    4 cups of water

-                    2 tablespoons of black tea leaves

-                    2 tablespoons of butter

-                    2 tablespoons of heavy cream

-                    1⁄8 teaspoon of sea salt Drop smoke of flavor

Directions:

1. In some small saucepan placed over high heat, bring the water to boil, then lower the heat to low.

2. Add the tea leaves to the water then simmer for 3 minutes. Strain.

3. Combine the brewed tea with the remaining ingredients in some blender then mix on high for about 3 minutes.

4. Serve immediately.

Nutritional information:

Calories: 153

Fat: 17 g

Protein: 0 g

Sodium: 169 mg

Fiber: 0 g

Carbohydrates: 0 g

Sugar: 0 g

Avocado Almond Smoothie

Try this recipe and make a creamy and nice smoothie and enjoy the taste of almond.

Makes: 2 fat bombs

Prep Time: 3 min

Ingredients:

-                    1⁄2 pitted and peeled large avocado

-                    1 cup of coconut milk

-                    1⁄4 cup of ice 1 teaspoon of almond extract

-                    4 drops of liquid stevia

-                    2 tablespoons of coconut butter

Directions:

1. Combine all the ingredients in a blender then blend until they are smooth.

2. Serve immediately.

Nutritional information:

Calories: 423

Fat: 45 g

Protein: 3 g

Sodium: 18 mg

Fiber: 3 g

Carbohydrates: 7 g

Sugar: 0 g

Vanilla Smoothie

Make this smoothie and enjoy the taste of vanilla.

Makes: 1 fat bomb

Prep Time: 5 min

Ingredients:

-                    6 ounces of half-and-half

-                    1 tablespoon of powdered unflavored gelatin

-                    1 teaspoon of vanilla extract

-                    Pulp of 1 vanilla bean,

-                    scraped 4 drops of liquid stevia

-                    6 ice cubes

Directions:

1. Pour the half-and-half and the gelatin into your blender then blend to combine.

2. Add the remaining ingredients other than the ice cubes then blend for extra minute until they are well mixed.

3. Place the ice cubes into the blender then process until the smoothie thickens.

4. Serve immediately.

Nutritional information:

Calories: 274

Fat: 19 g

Protein: 11 g

Sodium: 83 mg

Fiber: 0 g

Carbohydrates: 8 g

Sugar: 1 g

Vanilla Almond Butter Smoothie

Make this smoothie which features almond butter and enjoy its delicacy.

Makes: 1 fat bomb

Prep Time: 5 min

Ingredients:

-                    6 ounces of unsweetened almond milk

-                    1 tablespoon of powdered unflavored gelatin

-                    2 tablespoons of almond butter

-                    1 teaspoon of vanilla extract

-                    1⁄4 teaspoon of almond extract (optional)

-                    6 drops of liquid stevia

-                    Ice cubes

Directions:

1. Pour the milk and the gelatin into some blender then blend so as to combine.

2. Add the remaining ingredients other than the ice cubes then blend for extra minute until they are well mixed.

3. Place the ice cubes into the blender then process until the smoothie thickens.

4. Serve immediately.

Nutritional information:

Calories: 316

Fat: 19 g

Protein: 19 g

Sodium: 248 mg

Fiber: 3 g

Carbohydrates: 17 g

Sugar: 10 g

Chapter 5: Frozen Fat Bombs:

Mocha Vanilla Fat Bomb Pops

Make these fat bombs and enjoy them when frozen.

Makes: 6 servings

Prep Time: 10 min

Ingredients:

-                    4 tbsps. of unsalted butter

-                    2 tbsps. of heavy cream

-                    1/2 tsp of vanilla extract

-                    4 tbsps. of coconut oil

-                    1/2 tbsp. of unsweetened cocoa powder

-                    1/2 tsp of coffee extract Stevia, to taste

Directions:

1. Make vanilla layer:

2. Soften butter in a microwave until liquefied.

3. Add the heavy cream then stir. Keep aside.

4. Once cooled, add in vanilla then blend well.

5. Pour vanilla mixture into the muffin liners/tins. Place into your refrigerator until it is firm.

Make mocha layer:

1. Mix coconut oil, coffee extract, cocoa powder and stevia.

2. Remove the vanilla layer from fridge then pour in mocha mixture, while filling the cups to top.

3. Add the popsicle sticks then freeze for 20 to 30 minutes.

Nutrition information:

Calories: 167

Trace Protein: 19g

Fat: 5 g

Carbohydrate: 1 g

Mocha Ice Bombs

Make these frozen fat bombs and they will help you overcome hunger.

Makes: 12 servings

Prep Time: 10 min

Ingredients:

-                    Mocha Ice Bombs

-                    1cup of cream cheese

-                    1/4cupof powdered sweetener

-                    2 tbsp. of unsweetened cocoa

-                    1/4cup of strong coffee chilled Chocolate coating

-                    70g of melted chocolate

-                    28g of melted cocoa butter

Directions:

1. Add coffee to cream cheese, the cocoa, and the sweetener.

2. Blend until smooth.

3. To make ice bomb shape, just roll 2 tablespoons of mocha ice bomb mixture then place them on a tray or a plate lined with a baking parchment.

Chocolate coating:

1. Mix your melted chocolate and the cocoa butter together.

2. Roll every ice bomb in chocolate coating then place back on a lined tray/plate.

3. Place in a freezer for about 2 hours.

Nutritional information:

Calories: 127

Total fat: 12.9 g

Total carbs: 2.2 g

Protein: 1.9 g

Frozen Coconut White Chocolate

This is the best fat bomb for you if you love coconut.

Makes: 12 fat bombs

Prep Time: 3 hours

Cook Time: 5 minutes

Ingredients:

-                    1⁄4 cup of coconut oil

-                    1⁄4 cup of cocoa butter

-                    1 tsp of vanilla extract

-                    12 drops of liquid stevia

-                    1 tsp of shredded coconut, unsweetened

Directions:

1. Combine cocoa butter, coconut oil, vanilla, and the stevia in some small saucepan placed over medium heat, while stirring frequently until the ingredients have melted, then turn off heat.

2. Add coconut then stir well so as to combine.

3. Pour your mixture into the 12 molds of silicone-bottomed ice cube tray or the silicone candy mold tray to be 3⁄4 full.

4. Freeze until it’s set. Serve from a freezer.

Nutritional information:

Calories: 82

Fat: 9 g

Protein: 0 g

Sodium: 0 mg

Fiber: 0 g

Carbohydrates: 0 g

Sugar: 0 g

Frozen Almond Choco-Nut

Make this frozen fat bomb full of flavor and fats.

Makes: 12 fat bombs

Prep Time: 3 hours

Cook Time: 5 minutes

Ingredients:

-                    1⁄4 cup of coconut oil

-                    1⁄4 cup of almond butter

-                    12 drops of liquid stevia

-                    2 tablespoons of cocoa powder

-                    1⁄4 cup of almonds

-                    1 tablespoon of shredded coconut

Directions:

1. Combine almond butter, coconut oil and stevia in some small pot placed over medium heat, while stirring frequently until the ingredients have melted, then turn off heat.

2. Add the cocoa powder and the almonds then stir well so as to combine.

3. Pour the mixture into the 12 molds of ice cube tray or the silicone candy mold tray to be about 3⁄4 full.

4. Sprinkle the shredded coconut on the top of every fat bomb.

5. Freeze well until set. Serve from a freezer.

Nutritional information:

Calories: 87

Fat: 8 g

Protein: 2 g

Sodium: 25 mg

Fiber: 1 g

Carbohydrates: 2 g

Sugar: 1 g

Frozen Maca-Nutty Bites

Make these fat bombs and drench them in chocolate.

Makes: 12 fat bombs

Prep Time: 3 hours

Cook Time: 5 minutes

Ingredients:

-                    1⁄4 cup of coconut oil

-                    1⁄4 cup of almond butter

-                    1 tsp of vanilla extract

-                    12 drops of liquid stevia

-                    1 tbsp. of cocoa powder

-                    12 whole macadamia nuts

Directions:

1. Combine coconut oil, vanilla, almond butter and stevia in some small saucepan placed over medium heat, while stirring frequently till the ingredients melt. Turn off the heat.

2. Add the cocoa powder then stir well so as to combine.

3. Pour the mixture into 12 molds until each is about 2⁄3 full.

4. Place a macadamia nut into every filled mold.

5. Freeze until set, then serve from freezer.

Nutritional information:

Calories: 93

Fat: 9 g

Protein: 2 g

Sodium: 25 mg

Fiber: 1 g

Carbohydrates: 2 g

Sugar: 1 g

Frozen Coffee Hazelnut Coconut

These fat bombs will make you enjoy the flavor of coffee.

Makes: 12 fat bombs

Prep Time: 3 hours

Cook Time: 5 minutes

Ingredients:

-                    1⁄4 cup of coconut oil

-                    1⁄4 cup of almond butter

-                    1 tsp of instant coffee granules

-                    12 drops of liquid stevia

-                    1 tablespoons of cocoa powder

-                    12 hazelnuts

Directions:

1. Combine almond butter, coffee, coconut oil and the stevia in some small saucepan placed over medium heat, while stirring frequently until the ingredients melt. Turn off heat.

2. Add the cocoa powder then stir well so as to combine.

3. Pour the mixture into 12 molds for each to be about 2⁄3 full.

4. Place a hazelnut into every filled mold.

5. Freeze until set, then serve from freezer.

Nutritional information:

Calories: 96

Fat: 8 g

Protein: 2 g

Sodium: 25 mg

Fiber: 1 g

Carbohydrates: 2 g

Sugar: 1 g

Frozen Butter Rum Chocolate

This is the best fat bomb for you if you like how run tastes.

Makes: 12 fat bombs

Prep Time: 3 hours

Cook Time: 5 minutes

Ingredients:

-                    1⁄4 cup of coconut oil

-                    1⁄4 cup of almond butter

-                    2 teaspoons of rum extract

-                    12 drops of liquid stevia

-                    2 tablespoons of cocoa powder

Directions:

1. Combine all the ingredients other than cocoa powder in some small saucepan placed over medium heat, while stirring frequently until the ingredients melt. Turn off heat.

2. Add the cocoa powder then stir well so as to combine.

3. Pour the mixture into 12 molds until each is about 3⁄4 full.

4. Freeze until set then serve from freezer.

Nutritional information:

Calories: 75

Fat: 7 g

Protein: 2 g

Sodium: 25 mg

Fiber: 1 g

Carbohydrates: 2 g

Sugar: 1 g

Conclusion.

A ketogenic diet is one of the best diets one can adhere to. It helps one maintain the right weight without having to starve themselves.

When it comes to limiting your carbohydrates, a good guideline to shoot for is to consume less than 15 net carb grams per day. To determine your net carbs, you simply add up how many carbohydrates you consumed in a 24-hour period and then subtract that number from the amount of fiber you consumed during that same amount of time.

Prior to making any major dietary changes you should always consult a healthcare professional or registered nutritionist to ensure that you aren’t accidentally doing more harm to yourself then good. When it comes to sticking to the ketogenic diet, net carbohydrates should only make up 5 percent of your diet, 25 percent should be protein and the remaining 70 percent should be made up of healthy fats. Wheats and starches of all types should be off limits and most carbohydrates should come from nuts, vegetables and dairy products.

Dark, leafy green vegetables should be a staple of most meals, as should several natural fats and a good source of protein. Consider meals such as chicken with vegetables coated with olive oil, or steak with roasted cauliflower slathered in butter.

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BONUS CHAPTER

Titanic Choco Almond Fat Bombs

For those who are not ordinary, try this one.

Servings: 22 to 24

Cooking Time: 10 to 20 minutes

Ingredients:

- Splash of almond extract (Optional)

- 1 cup almond butter

- About 3 to 4 Tbsp sweetener to taste

- 1 cup organic coconut oil

- 3 Tbsp cocoa powder, unsweetened

Directions:

1. First of all, please make sure you have all the ingredients available. Now in a saucepan over medium heat, please melt coconut oil & almond butter.

2. Then stir in cocoa powder & sweetener of your choice.

3. This step is important. Remove from heat & add almond extract.

4. Now pour almond mixture into silicone candy molds.

5. One thing remains to be done now. Freeze or refrigerate until set.

6. Finally, before using remove from molds & store in a fridge in an air tight container.

Tasty The Gluten-Free Coconut And Almond Bread

Wow, just wow!!

Preparation time: 1 to 2 hour

Show time!!

Ingredients:

- 1 1/2 tablespoons of coconut flour,

- About 1.5 tablespoon of apple cider vinegar.

- 1/4 of a cup of ground flaxseed ,

- About 1 teaspoon of a natural sweetener such as stevia

- 1/4 tablespoon of salt,

- 1/4 of a cup of coconut oil,

- About 1.5 teaspoon of baking soda,

- 4-5 large eggs ,

- 3/4 of almond flour,

Directions:

1. First of all, please make sure you have all the ingredients available. Preheat the oven to about 340 to 350-degree F, & then grease the loaf of pan.

2. Then mix the almond, & coconut flour, alongside the flaxseed, salt, and baking soda, inside a food processor.

3. Pulse the ingredients together, before you add the eggs, vinegar & oil.

4. One thing remains to be done now. Now pour the mix or batter inside the loaf pan, and bake for about 30 to 40 minutes at the 340 to 350-degree F in the oven.

5. Finally let the bread cool for few minutes before serving.

Yummy Coconut Strawberry Fat Bombs

Feast for you!!

Serves: 13 to 15

Ingredients:

- 1/3 cup diced fresh strawberries

- About 1.5 tablespoon shredded coconut, unsweetened

- 1/3 cup and 1 tablespoon of coconut oil

- 10 drops of stevia

- About 1 tablespoon cocoa powder

- 1/3 cup coconut butter

Directions:

1. First of all, please make sure you have all the ingredients available. You should melt cocoa powder, coconut butter, about 5 drops of stevia & 1/3 cup of coconut oil.

2. Then use either a bain-marie or a small saucepan.

3. Use another small pan & mix strawberries with a couple of tablespoons of water.

4. This step is important. Soften the strawberries over medium heat & mash them with a fork.

5. Now transfer the strawberries to a blender & add the remaining drops of liquid stevia & the coconut oil left.

6. Process until the mixture becomes smooth.

7. Pour the coconut mixture into silicone candy molds of your choice.

8. Then add about 1 teaspoon of processed strawberry mix to each mold.

9. Sprinkle with shredded coconut.

10. One thing remains to be done now. Now quickly place it in the fridge overnight or for at least 2 to 4 hours.

11. Finally, you want to serve the fat bombs solid & cold.

Being super is a matter of recipe…?

Unique Ginger Fat Bombs

Being a legend.

Serves: 10 to 12

Ingredients:

- 1 teaspoon healthy sweetener (Stevia or Erythritol)

- 2.6 oz. coconut oil

- 1 oz. shredded coconut

- About 1.5 teaspoon ginger powder

- 2.6 oz. softened coconut butter

Directions:

1. First of all, please make sure you have all the ingredients available. Combine all the ingredients in a bowl.

2. Then whisk them well until there are no traces of the sweetener you used.

3. One thing remains to be done now. Now use a spoon to transfer the mixture into muffin molds & make fat bombs.

4. Finally put them in the fridge for about 15 to 20 minutes before serving.

When you’re fantastic, this is best!!

Ultimate Ginger Fat Bombs

Being rich is a plus point ?

Ingredients:

• 1 teaspoon granulated sugar substitute of your choice

• 3/4 cup coconut oil (Melted)

• About 1.5 teaspoon ginger (More or less to taste)

• 1/4 cup unsweetened shredded coconut

• 3/4 cup coconut butter (Melted)

Directions:

1. First of all, please make sure you have all the ingredients available. Now please add all the ingredients to a bowl & then mix.

2. Then add sugar & ginger until you get the taste you desire.

3. Once they are well incorporated, pour the mixture into an ice cube tray or silicone mold.

4. One thing remains to be done now. Now place these in the refrigerator for about 1 to 2 hours, until completely set.

5. Finally, this recipe makes 10 fat bombs.

Amazing cooking starts here…

Iconic Tiny Choco Nutty Ice Cream

Don’t forget this one…

Total time: 1 to 2 hr

Servings: 20 to 23

Ingredients for outer chocolate layer:

- 4 oz cream cheese

- 1 packet of sugar free chocolate pudding

- About 4.5 tbsp chunky peanut butter

- 8 oz chocolate shake

Ingredients for making the ice cream:

- About 3.5 tbsp sugar free vanilla syrup

- 1/2 cup heavy whipping cream

Directions:

1. First of all, please make sure you have all the ingredients available. Start by mixing the chocolate shake with the cream cheese to form a uniformly smooth paste & then add the pudding along with peanut butter.

2. Then make the paste thick.

3. This step is important. Line a baking tray with wax paper & spread the mixture over the paper and spread out evenly.

4. Keep it in fridge for about 35 to 40 minutes, making sure that it is not too hard.

5. Then while the chocolate is preparing in fridge, blend the heavy cream with vanilla & drop the mixture on a wax paper with a spoon to form small dollops.

6. One thing remains to be done now. Bring out the solidified chocolate from fridge & cut into 20 squares.

7. Finally wrap each piece of ice cream in chocolate & serve.

Sizzle your taste buds…

Awesome Heavenly Fat Bomb

Legends are born in…

Servings: 22 to 24

Ingredients: Filling:

- 1 c swerve

- About 1.5 tbsp. lemon zest

- 1/2 c lemon juice

- 4 eggs

- 8 tbsp. coconut oil

Coating:

- 1 tsp lemon extract

- 4-oz cocoa butter

- 2/3 c swerve

- About 1/2 tsp sea salt

Directions:

1. First, please make sure you have all the ingredients available. With a double boiler, melt the cocoa butter.

2. Now this will take a little longer than many other types of fats.

3. Once melted, mix in the salt, sweetener, and extracts.

4. Pour the mixture into 24 truffle molds.

5. Filling: Mix the lemon zest, lemon juice, eggs, & sweetener in a pot. Whisk in the coconut oil.

6. This step is important. Then continue whisking constantly until the mixture start to thicken and it coats the back of a spoon, make sure it does not boil.

7. This should take around 12 to 15 minutes. Strain the mixture into a bowl.

8. Now slide the bowl into a larger bowl filled with ice water & stir the curd occasionally to help cool it off.

9. Make the truffles: Take the mold out of the freezer & add lemon curd to all 24 molds.

10. One thing remains to be done now. Add some of the extra coatings to the bottom so that the curd is completely covered in the coating.

11. Finally freeze again to set completely.

Jaw dropping!!

Super Blueberry Cheesecake Fat Bomb

Speed defines it…

Total cooking & preparation time: 2 hours and 20 to 30 minutes

Total servings: 8 to 10

Ingredients:

• 10 drops liquid Stevia

• 60 g butter, melted

• 1 vanilla bean

• 175 g softened cream cheese

• About 110 g frozen blueberries

Directions:

1. First of all, please make sure you have all the ingredients available. Add butter & cream cheese in a medium-sized bowl and mix them well

2. Then leave the mixture for about 1 hour at room temperature until it has softened

3. Ensure the butter has softened; avoid microwaving butter as the mixture is supposed to stay firm

4. This step is important. Slice the blueberries in small sizes & blend them in a food processor to achieve a smooth texture

5. Now add vanilla extract and Stevia to softened blueberries & mix them well

6. Add the blueberry mixture to the butter & cream mixture

7. Either hand whisk the above-prepared mixture or blend them in a food processor until the mixture has combined nicely

8. Then pour the mixture into small sized silicon candy molds

9. One thing remains to be done now. Deep freeze for about 2.5 hours until the mixture has frozen well in the molds

10. Finally place the molds in a container and refrigerate for them to last longer

Mystery with this recipe or rather a chemistry with it.

Vintage Butter Pecan Fat Bombs

A simple recipe which you will like.

Servings: 2 to 4

Ingredients:

- Pinch of sea salt

- About 1.5 tbs unsalted butter (Softened)

- 1 tsp orange zest, finely grated

- 2 oz Neufchatel cheese

- 8 pecan halves

Directions:

1. First of all, please make sure you have all the ingredients available. Toast the pecans at 340 to 350 degrees Fahrenheit for about 5 to 10 minutes, check often to prevent burning.

2. Now mix the butter, Neufchatel cheese, & orange zest until smooth and creamy.

3. One thing remains to be done now. Then spread the butter mixture between the cooled pecan halves & sandwich together.

4. Finally sprinkle with sea salt & enjoy!

A fine recipe, it just works.

Table of Contents

Introduction

Low-carb Brain Fuel

The Basics of the Ketogenic Diet

Chapter 1: What are Fat Bombs

Utilizing Fat Bombs

Fat Bomb precautions

Fat bomb creation basics

Chapter 2: Sweet Fat Bomb recipes:

Tasty Shredded Coconut Raspberry Fat Bombs

Cocoa Minty Chocolate Fat Bombs

Stevia Lemon Bombs

Coconut Ginger Bombs

Healthy Chocolate & Cayenne Bombs

Craving Icy Mocha Fat Bombs

Delight Vanilla Cheesecake Fat Bombs

Flavor Matcha Latte Fat Bomb

Chapter 3: Savory Fat Bomb Recipes

Supreme Sausage Pizza Bomb

Egg & Cheesy Fat Bombs

Delicious Olive Pesto Bombs

Prosciutto Avocado Fat Bombs

Cheesy Garlic & Lemon Fat Bombs

Cheesy Jalapeno Fat Bombs

Chocolate Peanut Butter Fat Bomb

White Chocolate Fat Bomb

Chapter 4: Liquid Fat Bombs

Matcha Madness Smoothie

Orange Delight Smoothie

Peanut Butter Cup Smoothie

Po Cha

Avocado Almond Smoothie

Vanilla Smoothie

Vanilla Almond Butter Smoothie

Chapter 5: Frozen Fat Bombs:

Mocha Vanilla Fat Bomb Pops

Mocha Ice Bombs

Frozen Coconut White Chocolate

Frozen Almond Choco-Nut

Frozen Maca-Nutty Bites

Frozen Coffee Hazelnut Coconut

Frozen Butter Rum Chocolate

Conclusion.

BONUS CHAPTER