Health, Home, and Happiness

5 Essential Fat BombRecipes for KetoBoost your fat, lose weight, and feel great!

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Introduction

About The Author

Why You Need Fat Bombs

Indulgent Blueberry Cheesecake Fat Bombs

Silky Smooth Coconut-Lime Fat Bombs

Savory Keto Jalapeno, Cheese & Bacon Bite FatBombs

Rich and Delicious Buckeye Fat Bombs

Decadent Probiotic Lemon Cheesecake Fat Bombs

Keto Fathead Pizza and Pigs in a Blanket

Table of Contents

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Cara lives in Montana with her three young children. They enjoy thesunshine, swimming, fun day trips (with food packed to bring along!)and hanging out with friends and family.

Cara started researching dietary intervention for her daughter 8 yearsago, as she was on the autism spectrum at that time and conventionaltreatments were not helping. The family used the Gut and PsychologySyndrome protocol for 3 years, and still primarily eats a grain-free dietnow, though not as strict.

Most of the recipes on Health Home and Happiness are low carb andsimple enough to prepare with children underfoot. You can see the ketorecipe index here.

You can follow her on YouTube, Facebook, Pinterest, Twitter, andInstagram.

The goal of Health, Home, and Happiness is to encourage the averagefamily that eating real wholesome foods is something that is a priority inour lives and can realistically be done in any family.

About The AuthorCara Comini writes at Health Home and Happiness aboutincorporating low-carb food, natural remedies, and healthyhabits into real life.

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After a generation or two of avoiding fat, we are introducing it back intoour diet with beautiful results. When we consume natural, whole-foodfats our whole body benefits. Those who are eating a high-fat, low-carbdiet, paleo, or whole foods diet may even struggle to consume enoughcalories- that’s where fat bombs come in. These little pockets ofdelicious fat are packed with energy, essential fatty acids, and are theideal way to consume fat-soluble vitamins.

Benefits of fat

Our skin loves the fatty acids, which help reduce aging lines and give usa youthful glow (source), and omega 3 fatty acids may play a role inprevention of skin cancer (source). We feel full longer after eating, andhave a long-lasting energy source to draw from for prolonged energy(source). Those on a ketogenic diet are kept in a state of ketosis bycarefully including more fat than protein, and very few carbohydrates(more info found here). The state of ketosis suppresses appetite foreasier fat loss and calorie restriction (source), reduces or eliminatesseizures in many with seizure disorders* (source), balances hormones in

Why You Need Fat Bombs

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some with hormone imbalances including PCOS (source), and has manyother benefits (read more).

*Note about seizure disorders: Use of the ketogenic diet to controlepilepsy requires more strict measuring and balancing ofmacronutrients than other forms of keto. Medical supervision isrecommended. I personally have seen children go from multipleseizures a day even on medication to being seizure-free on theketogenic diet. There is lots of documented research about ketogenicdiets and seizures, but still many families and even adults with epilepsydo not realize this is an effective option because it is not often talkedabout other than a last resort by the mainstream medical community.

Does fat make you fat?

Forget the notion that fat makes you fat- there is even evidence that youcan ‘spot reduce’ stubborn abdominal fat by following a low-carb/high-fat diet calorie-restricted diet (source).

Easy Way to Get Extra Calories

It’s not uncommon for people who are trying the GAPS diet for digestiveissues to have concerns about losing more weight, especially if they areunderweight to start with. In that case, making fat bombs from GAPS-legal ingredients can be a flavorful and satisfying way to pack in extracalories, along with the healing benefits of healthy fats.

More Keto!

Boost Your Keto: 3 Quick Changes to Get More Out Of Your Low CarbDiet

How Does Keto Compare to Other Diets?

Keto for Women: Water Weight, Hormones, Pregnancy, and More [Video}

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(Low carb, keto, GAPS)

Yummy blueberry cheesecake bites are easy to make and use freshblueberries for a low carb/high fat treat.

Indulgent BlueberryCheesecake Fat BombsThese delicious blueberry cheesecake fat bombs can be made easily at home, and if you use dripped yogurt in place of the cream cheese they are GAPS legal and rich in probiotics. Replace the blueberries with strawberries for the strawberry version!

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6 ounces (3/4 of a cup) full fat cream cheese or homemade yogurtcheese, dripped (directions here)

2.5 ounces (5 tablespoons) butter, softened

½ cup blueberries

¼ teaspoon vanilla extract1-1/2 ounce (3 tablespoons) melted coconutoil (I like this coconut oil)3 packets Stevia (optional) (I like this kind)⅛teaspoons sea salt (I like this kind)Pretty flower candy mold to makeshapes (optional) (find here)In a food processor combine all ingredientsand puree until smooth.Use a rubber spatula to spread blueberrymixture into candy mold.If not using candy mold, spread evenly into aparchment-lined loaf pan.Freeze for 1 hour, and then cut into 12 piecesif using a loaf pan. Continue freezing until solid, another 1-2 hours.Popout of candy mold or loaf pan and store in a covered container in thefreezer.For best taste, allow to thaw 15 minutes before eating.

Using a food scale to measure weight rather than volume of ingredientscan save time and dirty dishes, and makes it easy to calculate exactnutrition data if needed. This is the food scale that I use.

I put up a quick video here to demonstrate how quick and easy it is tomake fat bombs with a digital food scale.

Nutrition data uses packaged cream cheese as homemade yogurtcheese will vary based on the kind of milk used and other factors.

Serving size: 1 Calories: 110 Fat: 11 g Saturated fat: 8 g Trans fat: 0 gCarbohydrates: 1 g Sugar: 1 g Sodium: 86 mg Fiber: 0 g Protein: 1 gCholesterol: 13 mg

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These dairy-free and nut-free fat bombs are absolutely delicious withtheir sweet and slightly tart flavor, and silky smooth with the velvetycoconut cream. These, along with the Lemon Cheesecake Fat Bombs,are a favorite for my oldest son and me. My other two kids favor theNutbutter Cup versions, but really they’re all delicious!

For best results, make sure your coconut oil is very soft, or even melted,to keep it from separating from the coconut cream as the fat bombschill. For the coconut cream I have had the best results using ThaiKitchen brand. It does contain guar gum, but it’s something that Ihaven’t noticed a difference with our health when we consume itoccasionally. Also, if you chill your coconut milk overnight, it’s easier to

Silky Smooth Coconut-LimeFat Bombs

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scrape off the top cream layer. By chilling it, you also help make twodistinct layers, which means you’ll get less coconut water in your fatbombs and they will hold their shapes better.

Now, onto this yummy keto-friendly treat!

Recipe

These fat bombs are delicious, bright, and if you're using stevia the lime andcoconut cover up the stevia taste really well, just leaving a hint of sweet!

6 ounces coconut cream approx ¾ cup or 165 g (this is the approximateamount found in a 13.6 oz can of coconut milk)

4 ounces coconut oil approx ½ cup or 110 grams

zest and juice from 1 lime (I LOVE this citrus zester!)

1 packet stevia or 1 tablespoon raw honey

dash vanilla

pinch of sea salt

Directions:

Chill the cans of coconut milk overnight in the fridge, or even thefreezer, so that it is easier to scoop off the top of the cream.

Melt the coconut oil until warm and completely liquid.

Combine the coconut cream, coconut oil, lime zest, lime juice, 1 packetof stevia or 1 tablespoon of honey, vanilla, and sea salt in a foodprocessor or with a hand or stand mixer.

Once well combined, chill for 1 hour, or until it is cookie doughconsistency.

If you over-chill it, simply leave it on the counter until it is the correctconsistency. Some of the lime juice will be at the bottom of the bowl,this is okay and it won't be used in the fat bombs.

Use a cookie scoop, or with a tablespoon, scoop fat bombs directly intostorage container (in a single layer) or onto parchment paper. Chill or

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freeze until set, and enjoy!

Store covered in the freezer and allow to sit out for a few minutesbefore enjoying for best results. Fat bombs will keep for at least 1month, probably longer, in the freezer when in an air-tightcontainer.Coconut oil must be very soft or melted to not separate fromthe coconut cream while it is chilled. Some lime juice will not be absorbed, and will be at the bottom of thebowl after chilling. This is to be expected and does not change therecipe. Cookie scoop linked holds approx 1 tablespoon, which will make approx20 fat bombs from this recipe.

It sounds weird, but if you leave out the stevia or honey, these fatbombs are delicious in salted beef stock! Coconut makes the brothreally rich and creamy, like a creamy soup, and the lime gives just a littleacidity to brighten it. Learn how broth boosts your health when you'reeating low carb/keto here.

Serving size: 1 tablespoon Calories: 67 Fat: 8 Saturated fat: 6Carbohydrates: 1 Sugar: 0 Fiber: 0 Protein: 0

Special Offer! Free Keto CookbookSpecial Offer! Free Keto Cookbook

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Jalapeno, Cheese & Bacon Bite Fat Bombs (Low carb, Keto,

Savory Keto Jalapeno,Cheese & Bacon Bite FatBombsFaster to make than pepper-poppers, and with more fat than our Chicken Pepper Bites these savory fat bombs are a snap to make and a treat to eat. To increase the healthy probiotics, drip yogurt cheese like we did in the Strawberry Cheesecake Fat Bombs, or use organic cultured cream cheese from the dairy section of your local health food store.

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GAPS)Savory fat bombs for those who need to increase their intake ofhealthy fat.

We use coconut oilhere because I like including the medium-chain fattyacids in our diets. The pepper and cheese covers the slight coconuttaste, but feel free to use butter in its place.

8 ounces (1 cup) full fat cream cheese or dripped yogurt cheese forprobiotic benefits (directions here)

4 slices bacon, chopped and cooked, grease reserved (get a freepackage of sugar-free bacon here)

4 ounces (1/2 cup loosely filled) shredded cheddar cheese

4 jalapeno peppers, stems and seeds removed

3 ounces (1/3 cup plus 1 tablespoon) expeller-pressed coconut oil (findhere)

2 ounces (1/3 cup) bacon grease (use more coconut oil if you don't haveenough from your bacon)

DirectionsDirections

Melt coconut oil if it is in solid state.

Cook bacon over medium heat in a medium skillet.

Tip: You can make 'bacon crackers' by cutting bacon into squares andthen cooking- the fat bombs can then be served on top of these, orbetween these.

Dice Jalapeno peppers finely after removing stems and rinsing outseeds.

Combine cream cheese, cheddar cheese, diced Jalapeno, bacongrease, and melted coconut oil. Do not include the cooked bacon in thisstep or it will become soggy.

Press cream cheese mixture into a parchment-lined loaf pan and chillfor 2-3 hours.Set bacon pieces aside for serving.

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18 equal pieces.

Gently roll into balls and roll balls into crumbled bacon as desired.

Enjoy immediately or store before covering in bacon in the fridge for 5days or in the freezer for up to 4 weeks.

Using a food scale to measure weight rather than volume of ingredientscan save time and dirty dishes, and makes it easy to calculate exactnutrition data if needed. This is the food scale that I use.

Nutrition data uses packaged cream cheese as homemade yogurtcheese will vary based on the kind of milk used and other factors.

Nutrition data uses weight measurements, volume measurements areapproximate. Serving size: 1 Calories: 134 Fat: 13 g Saturated fat: 9 gTrans fat: 0 g Carbohydrates: 1 g Sugar: 1 g Sodium: 107 mg Fiber: 0 gProtein: 3 g

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These fat bombs, or keto candy, are based on our nutbutter cup fatbombs. We then melt dark chocolate and palm shortening with a littlestevia (optional) and sea salt and drizzle the rich chocolate over the top.

Rich and Delicious BuckeyeFat BombsSmooth dark chocolate and salty-sweet creamy peanutbutter is a match made in heaven. This recipe is high in fat and a perfect treat after a meal. I won’t fuss at you if you enjoy them as breakfast either ;)

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Because the peanutbutter mixture has been chilled, it quickly forms ahard shell perfectly.

About the sweeteners

I choose stevia as the sweetener I use on keto primarily. I’ll admit it hasa bit of an aftertaste, and does well with peanutbutter and lemon, but Idon’t love how it tastes with chocolate. Your mileage may vary.

When I’m making these chocolate peanutbutter fat bombs for ourfamily, I leave the sweetener out of the chocolate coating completely.Unconventional, yes, but after a few weeks on the ketogenic diet youreally do lose your sweet tooth!

Alternatively, you could use an erythritol/monk fruit combination, whichdoes taste much more like sugar. I limit the amount of erythritol I let mychildren have to nearly none, as it is a highly processed sugar alcoholthat I haven’t done enough research on yet. Look for a blog post on thatin the future ;) For myself, I do occasionally have keto treats that containerythritol, but I try to focus on healthy whole foods more than treats formy typical diet.

The Recipe

½ cup (4 oz) peanutbutter or other nutbutter (I used this kind)

½ cup (4 oz) butter, softened

2 packets stevia (this kind) or 2 tablespoons honey or other granulatedsweetener (this kind of honey helps them keep their shape)

½ teaspoon sea salt (this kind)

For the chocolate

2 ounces unsweetened dark chocolate (this kind)

2 teaspoons palm shortening (this kind) or coconut oil

1 packet stevia (optional) or 1 teaspoon granulated sweetener of choice

1 pinch sea salt

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Use a fork to combine the softened butter, peanutbutter or nutbutter, 2packets stevia, and ½ teaspoon sea salt.

Chill in the freezer until set, about 15 minutes.

As the peanutbutter mixture sets make the chocolate topping.

Break up 2 ounces dark chocolate into a microwave-safe bowl. Add the2 teaspoons palm shortening. Melt in the microwave on high, stirringevery 20 seconds, or in a double boiler.

Add the optional 1 packet of stevia or sweetener of choice and 1 (small)pinch of sea salt to bring out the rich chocolate flavor. Set aside, stirringevery few minutes. you want the chocolate mixture to start to thicken abit before you coat the peantubutter balls with it.

Once the peanutbutter mixture has set, use a small to medium cookiescoop, or a tablespoon, to scoop the peanutbutter mixture into evenballs. Place on a plate and back in the freezer for 5 minutes if yourkitchen is warm. The peanutbutter balls cannot be melty, or thechocolate won't set on them.Re-warm the chocolate if needed to makeit a pourable consistency. Drizzle over the peanutbutter balls until it isall used up. Return the whole plate to the freezer for 5-10 minutes, oruntil completely set, and then transfer to a covered container.

Enjoy!

Nutrition data reflects use of stevia, and 8 total balls being made. Netcarbs per serving is 3 (carbohydrate-fiber). Serving size: 1 ball Calories:245 Fat: 23 Carbohydrates: 5 Sugar: 0 Sodium: 245 Fiber: 2 Protein: 5

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These lemon cheesecake fat bombs use cultured cream cheese, reallemon juice and zest, and nourishing coconut oil. Kerrygold butterdelivers a beautiful yellow color and deep flavor and nourishment. Tokeep them low carb, we sweeten with stevia – a natural zero-caloriesweetener that goes well with lemon. A pinch of salt and dash of vanillabalances out the sweetness.

Equipment

Fat bombs are delightfully simple to make and don’t take any specialequipment. I used fun silicone molds (actually lollipop molds – I justdidn’t fill the ‘stick’ part) to make these, but they can just as easily be

Decadent Probiotic LemonCheesecake Fat BombsFresh, light, tangy, and slightly sweet – these fat bombs are ahit with everyone who tries them. They taste like lemoncheesecake, and have tons of nourishing fats and probioticsin them.

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dolloped onto parchment paper and frozen.

Use a fork to blend ingredients together, or toss them all into a foodprocessor to mix with extra speed.

If you love lemon like I do, a nice lemon zester makes quick work ofzesting all that delicious lemon peel to give a fresh flavor to your mealsand treats.

4 ounces (1/2 cup) Coconut Oil (I used expeller pressed), melted

4 ounces Butter (1/2) (I recommend Kerrygold)

4 ounces Cultured Cream Cheese (1/2 cup) (or dripped yogurt cheese)

½ lemon, juice & zested

1-2 packets of stevia, to taste(I use this kind)

pinch sea salt

¼ teaspoon vanilla

Directions

Leave butter and cream cheese out for a couple hours to soften. Ifneeded, heat coconut oil to melt. Do not melt butter and cream cheeseor your fat bombs will separate.

In a small bowl, combine softened coconut oil, butter, cultured creamcheese, lemon juice and zest, stevia, sea salt, and vanilla. Mix untilcompletely combined.

Dollop fat bomb mixture into 18 equal portions, using silicone molds orjust placing on parchment paper.

Freeze for 4 hours, remove from molds or parchment paper, and thenstore in the freezer in an airtight container for up to 3 months.

To enjoy, remove from the freezer and allow to sit out for a few minutesto soften a little.

If you aren't carefully tracking calories and other nutrient values, ½ cupeach coconut oil, butter, and cream cheese can be used instead of

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weights.

Using a food scale to measure weight rather than volume of ingredientscan save time and dirty dishes, and makes it easy to calculate exactnutrition data if needed. This is the food scale that I use.

Nutrition data uses packaged cream cheese as homemade yogurtcheese will vary based on the kind of milk used and other factors.Serving size: 1 Calories: 121 Fat: 13 Saturated fat: 10 Carbohydrates: 1Sugar: 0 Protein: 0

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One of our family traditions is Pizza Friday. The first few weeks that Ienjoyed salad, which the kids enjoyed alongside their pizza as well. Andthen… I discovered fathead dough! One night of adventurousexperimenting (the recipe is weird, which you will see in a minute) led toa week of experimenting with this dough every which way.

Keto Fathead Pizza and Pigsin a BlanketFathead dough originated from the movie Fathead and is agame-changer for those eating low carb or grain-free! Thedough is made unconventionally, by melting cheese andkneading in almond flour and eggs, but it holds together andcan make a fantastic ketogenic pizza that even carb-loverswill love!

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Everyone who has tried this fathead dough has loved it and been reallysurprised that it is low carb. Today we’re not only making pizza doughwith it, but also ‘pigs in a blanket’ made with Applegate hotdogs.

If you don’t have Applegate or other organic hotdogs near you, checkout US Wellness Meats. They also have great grassfed beef hotdogs!

Microwave notes:

It might surprise you, but I DO use a microwave in my kitchen. I use it inthis recipe as well, to melt the cheese. I’ll try to experiment with oveninstructions, but for now I know the microwave works. If you experimentwith something other than the microwave, I’d love to hear your results!

Hotdogs, Microwaves, and Pizza… I’m full of surprises today, aren’t I? :)

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Recipe:

1-3/4 cups (170 grams) shredded mozzarella cheese (find grassfedcheese here)¾ cup almond flour (85 grams) (find here)2 tablespoons cream cheese (dripped yogurt cheese if you are on theGAPS Diet)1 egg

This low carb cheese-based dough is perfect for pizza, pigs in a blanket,and even delicious on its own!

Pre-heat oven to 400* F.

In a medium microwave-safe bowl, place the shredded mozzarella,almond flour, and cream cheese.

No need to mix yet.

Microwave on high for 1 minute, stir to start combining and eliminateany hot spots (it'll come together more in later steps) and microwave foran additional 60-90 seconds.

Stir again for a few seconds, and as soon as the dough isn't scaldinghot, crack the egg into it. Mix immediately, kneading like bread dough.Watch the video at 1:00 to see this part, this step can be kind of weirdsounding, so the video will help!

Once the egg is completely mixed in, the dough should be elastic, likewheat dough.

For pizza:For pizza:

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Roll into desired shape for pizza between two sheets of parchmentpaper.

Remove top sheet and place pizza dough (keeping it on the bottomsheet of parchment) onto a baking sheet.

Bake for 20 minutes.

Once the crust is baked, flip over (this helps the crust to hold its shapeunder the toppings) and top as desired.

Return to oven for another 5-10 minutes to melt the cheese.

Enjoy!

For Pigs in a Blanket:For Pigs in a Blanket:

Cut grassfed hotdogs in half, or leave whole if desired.Roll the fatheaddough into a circle about ¼-1/2" thick.

Cut into the amount of triangles needed (one per hotdog piece)

Starting with the wide end of the triangles and working your way towardthe narrow tip of the triangle, roll hotdogs up. Gently secure dougharound the edges if needed, but they probably will stay on your hotdogjust fine.

Place your wrapped hotdogs on parchment an inch apart. Bake for 15minutes, or until dough is golden brown and starting to turn brown atparts. The cook time will depend on the thickness of your dough.

Enjoy! These are great re-heated the next day as well.Don't forget towatch the recipe video on Youtube!

As I said, the directions are unlike anything I had done before, but theprocess really is very easy and forgiving!

Serving size: ¼ pizza crust Calories: 314 Fat: 25 Carbohydrates: 6.8Sugar: 1 Sodium: 370 Fiber: 4.2

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