Friday, March 2, 2018

Keto Fat Bombs


Ever since we started this keto way of eating we have just about cut out all sweets. That is all sweets made from sugar. If you have read any of my articles on this blog, then you know my wife and I enjoy our keto mousse, keto yogurt, and the occasional keto ice cream. I have however had many requests and inquires from my readers regarding keto fat bombs.

Just in case you have never heard of them before “fat bombs” is a term used for a small amount of coconut oil that have been melted and shaped into a single serving that you can pop into your mouth to increase your daily fat intake. You can of course use any of the other healthy fats such as butter, ghee, cacao butter, almond butter etc., to make your fat bombs as long as the type of fat you use will solidify at room temperature. Personally, we prefer coconut oil as it tends to be the best value for the money as is easy to work with. Therefore all the fat bombs in this article will be made with organic refined coconut oil (has no coconut flavor). If you use another type of fat, then your nutritional values will of course be different.



You can use any number of extracts, powders or combination of both to add flavors to your fat bombs. While fat bombs can be either sweet or savory, we tend to only make sweet fat bombs which we use as a sweet treat.

Chocolate Bombs (Yield: 21)

1 cup coconut oil
5 tablespoons cocoa powder
12 drops liquid sucralose

Whole Recipe
Calories – 2155, 226.5 grams fat, 0 grams protein, 5 grams net carbohydrates

Per Tablespoon
Calories – 102.6, 10.8 grams fat, 0 grams protein, 0.23 grams net carbohydrates


Place the coconut oil in a bowl and heat for 90 seconds in your microwave or until the coconut oil has melted. Then add the liquid sucralose or sweetener of your choice and the remaining ingredients and mix thoroughly with a whisk.

Grab your ice cube trays or molds and fill each with 1 tablespoon of the coconut oil mixture. Place the trays in the refrigerator or freezer and allow to cool. Once they have solidified simple pop them out of the trays and keep them in the fridge until ready to eat.

Chef's Note: I get my ice cube trays from Dollar Tree, you get two trays for $1.00, so the cost is quite minimal and they are easy to use. As you may have seen in the picture we also have some silicon molds that are pumpkin shaped. To be honest I think the ice cube trays are easier to work with.


Chocolate Strawberry Bombs (Yield: 21)

1 cup coconut oil
5 tablespoons cocoa powder
1 teaspoon strawberry extract
12 drops liquid sucralose

Whole Recipe
Calories – 2155, 226.5 grams fat, 0 grams protein, 5 grams net carbohydrates

Per Tablespoon
Calories – 102.6, 10.8 grams fat, 0 grams protein, 0.23 grams net carbohydrates



Peanut Butter Bombs w/Peanut Butter (Yield: 24)

1 cup coconut oil
½ cup peanut butter
10 drops liquid sucralose

Whole Recipe
Calories – 2920, 292 grams fat, 32 grams protein, 32 grams net carbohydrates

Per Tablespoon
Calories – 121.6, 12.6 grams fat, 1.3 grams protein, 1.3 grams net carbohydrates


Peanut Butter Bombs w/PBfit Peanut Butter Powder (Yield: 24)

1 cup coconut oil
4 tablespoons PBfit peanut butter powder
10 drops liquid sucralose

Whole Recipe
Calories – 2180, 223 grams fat, 12 grams protein, 4 grams net carbohydrates

Per Tablespoon
Calories – 90, 9.26 grams fat, 0.5 grams protein, 0.16 grams net carbohydrates


Double Layer Fat Bombs

In theory, you could just mix all of these ingredients together and have one solid layer fat bomb, but for some fat bombs I like having two distinct layers of flavor. This is especially true for my 'Reese Peanut Butter Cup' and 'Mounds' fat bombs. For these fat bombs I like to make the first layer chocolate, by doing this, any sediment from the peanut butter, the coconut, or any nuts in the recipe will settle in the middle of the fat bomb giving it a nicer texture and mouth feel.




Reese Cup Chocolate Peanut Butter Bombs (Yield: 45)

Chocolate Layer

1 cup coconut oil
5 tablespoons cocoa powder
12 drops liquid sucralose

Peanut Butter Layer

1 cup coconut oil
½ cup peanut butter
10 drops liquid sucralose


Whole Recipe
Calories – 5050, 518.5 grams fat, 32 grams protein, 37 grams net carbohydrates

Per Tablespoon
Calories – 112.2, 11.5 grams fat, 0.7 grams protein, 0.8 grams net carbohydrates

Place the coconut oil in a bowl and heat for 90 seconds in your microwave or until the coconut oil has melted. Then add the liquid sucralose or sweetener of your choice and the remaining ingredients and mix thoroughly with a whisk.

Chef's Note: When using peanut butter, I heat the coconut oil to melting first, then I add the peanut butter and mix with a spoon. If need I place back in the microwave and heat for another 20 - 30 seconds until the peanut butter is completely melted.

Grab your ice cube trays or molds and fill each with ½ tablespoon of the chocolate coconut flavored oil and place the first layer in the ice cube trays or molds then chill. Once the first layer has solidified, then prepare the second layer and using the same ½ tablespoon measuring spoon and add the second peanut butter layer of coconut oil and place back in the refrigerator or freezer and allow them to solidify for a second time.

Chef's Note: I do not know how hard it will be for you to find a ½ tablespoon measuring spoon. Somehow we actually had one in our large inventory of measuring spoons. If you cannot find one, you can use 1 + ½ teaspoon for each layer. This is less convenient, but the volume is the same as a ½ tablespoon measuring spoon.

Reese Cup Chocolate Peanut Butter Bombs w/PBfit Peanut Butter Powder (Yield: 45)

Chocolate Layer

1 cup coconut oil
5 tablespoons cocoa powder
12 drops liquid sucralose

Peanut Butter

1 cup coconut oil
4 tablespoons PBfit peanut butter powder
10 drops liquid sucralose

Whole Recipe
Calories – 4335, 454 grams fat, 17 grams protein, 9 grams net carbohydrates

Per Tablespoon
Calories – 96, 10 grams fat, 0.4 grams protein, 0.2 grams net carbohydrates


Chocolate Mounds Bar Bombs (Yield: 41)

Coconut Layer

1 cup coconut oil
¼ cup unsweetened organic flaked coconut
1 teaspoon coconut extract
8 drops liquid sucralose

Chocolate Layer

1 cup coconut oil
5 tablespoons cocoa powder
12 drops liquid sucralose

Whole Recipe
Calories – 4455, 471 grams fat, 5 grams protein, 5 grams net carbohydrates

Per Tablespoon
Calories – 108, 11.5 grams fat, 0.12 grams protein, .012 grams net carbohydrates


Triple Layer Fat Bombs

As with the single layer fat bombs, you could just mix all of these ingredients together and have one solid layer fat bomb, however I was attempting to create the look and taste of the Andes Thin Mints. I believe that this recipe is just about spot on in taste and texture to the original thin mints. It does involve a few more steps, but I like the visual appeal. However, if you are short on time, you can combine all of the ingredients together and make one single layer fat bomb.

Andes Thin Mints Fat Bombs (Yield: 41)

Chocolate Layer

1 cup coconut oil
5 tablespoons cocoa powder
12 drops liquid sucralose

Mint Layer

1 cup coconut oil
1 teaspoon peppermint extract
1 drop of green food coloring
10 drops liquid sucralose

Whole Recipe
Calories – 4235, 451 grams fat, 5 grams protein, 5 grams carbohydrates

Per Tablespoon
Calories – 103, 11 grams fat, 0.12 grams protein, 0.12 grams carbohydrates.

Place the coconut oil in a bowl and heat for 90 seconds in your microwave or until the coconut oil has melted. Then add the liquid sucralose or sweetener of your choice and the remaining ingredients and mix thoroughly with a whisk.

Start by making your layer by pouring 1 teaspoon of the chocolate into your ice cube trays, then place in the refrigerator or freezer and allow it to solidify. Then add one teaspoon of the mint on top of the chocolate layer to make the mint layer, then again place it in the refrigerator or freezer and allow it to solidify. Then add the final 1 teaspoon chocolate layer and place in the refrigerator or freezer and allow it to solidify.

Chef's Note: The green food coloring doesn't actually mix very well with the coconut oil, even though I mixed it with a wire whisk. However once solidified, the layer had a nice light green tint making it look like an Andes Mint chocolate candy. You can omit the food coloring it you like, but I always make it with the food coloring.


Choosing A Sweetener

I only use liquid sucralose in my recipes, if you have seen any of my articles then you know I am not a fan of stevia because to me it has a bitter flavor. I am not sure how other keto sweeteners will work as they need to be able to be dissolved in the liquid coconut oil when it is hot. No matter which type of keto sweetener you use, the ratio of sweetener in these recipes is 1 drop of sucralose equals 1 teaspoon of sugar so you will need to adjust accordingly if you do not use liquid sucralose to make your fat bombs.


Nuts and Seeds

Adding nuts and seeds to your fat bombs will give them that extra texture or crunchiness that some people really like. What you need to keep in mind is that by adding nuts or seeds to your fat bombs you will be increasing the carbohydrate count, so make sure you change the nutritional information of your specific recipe if you add them. Also nuts and seeds are heavier than the coconut oil so they will tend to settle on the bottom of your ice cube tray or mold. If you want the nuts to be in the middle, then make your first layer and allow to solidify, then add your second layer that has the nuts. The nuts will then settle to the bottom of the second layer and will end up in the middle of the fat bomb.


Conclusion

My wife and I enjoy the occasional fat bomb, and I keep a variety of them in our fridge. They are a great way to increase your fat intake if you are having trouble eating enough good fats. You should however eat them in moderation, they are not designed to be a replacement for candy. If you get in the habit of grazing on them you can consume a large amount of calories, fat and carbohydrates if you are not careful. Having said that they are a nice keto treat when used in moderation and can help to sooth a sweet tooth if you are one of those people who are really missing candy or chocolate.

As always, I would like to ask that if you have enjoyed the information in this article or found it useful, please share that it with your friends and family. Don't forget to send me a friend request on Facebook, and follow me on Google+.


Similar Articles On My Blog:








Tuesday, February 27, 2018

LCHF Teriyaki Sauce And Marinade



I was talking to a co-worker the other day about eating low carbohydrate low fat (LCHF) and the on thing that they mentioned was hard for them were condiments. You know sauces such as ketchup, barbecue, teriyaki etc... Sauces in which you can add to your meats or use when grilling. I mentioned that I have recipes for quite a few sauces and or condiments on my blog, but there was one flavor or sauce that he mentioned that I did not have and that was teriyaki.

Traditionally, a teriyaki sauce as we know it here in the Unites States is a thick, tangy, sweet and some times sour sauce used for basting grilled chicken. While my local Walmart carries many different brands of teriyaki sauce, they all have one thing in common. Lots of high fructose corn syrup, which means they have a ton of carbohydrates. So in this article I am going to teach you how to make a dual purpose teriyaki sauce and marinade recipe for grilling and basting.


Teriyaki, The Sauce and The Marinade

Most commercial preparations of this condiment are labeled and sold as both a teriyaki marinade and a sauce, but the two are distinctly different. A marinade, is a thin liquid used cover a meat in order for the flavor of the marinade to be absorbed into the said meat to impart not only the flavor of the marinade but to sometimes to help tenderize the meat as well. A sauce, is a thickened liquid used to add flavor to a cooked meat or vegetable. It has more viscosity than a marinade and varies in thickness depending on the purpose of the sauce. Sauces are generally used as a finishing device added to grilled meats or vegetables during the final phases of cooking, and or may be served as a side for the meat and or vegetable. As mentioned, in this article, I will be showing you how to make both, as well as adding a quick bonus recipe for making great grilled teriyaki chicken thighs.

The Marinade

1 cup water
¼ cup soy sauce
8 drops sucralose or sweetener of your choice
½ teaspoon ginger powder
¼ teaspoon garlic powder

Combine all the ingredients in a small bowl and whip together with a wire whisk and store it in the refrigerator until ready to use.

LCHF Teriyaki Marinade
Per Cup – Calories 39, fat 0.425 grams, protein 5.6 grams, carbohydrates 3.6 grams.
Per Tablespoon – Calories 2.43, fat 0.26 grams, protein 0.35 gram, carbohydrates 0.225 grams.

The Sauce

1 cup water
¼ cup soy sauce
8 drops sucralose or sweetener of your choice
½ teaspoon ginger powder
¼ teaspoon garlic powder
¼ to ¾ teaspoon xanthan gum

Combine all the ingredients in a small bowl and whip together with a wire whisk and store it in the refrigerator until ready to use. When using xanthan gum, make sure you give each addition of gum 2 to 3 minutes to reach it's full thickening potential before adding additional xanthan gum.

LCHF Teriyaki Sauce
Per Cup – Calories 44, fat 0.425 grams, protein 5.6 grams, carbohydrates 3.6 grams.
Per Tablespoon – Calories 2.75, fat 0.26 grams, protein 0.35 gram, carbohydrates 0.225 grams.

Chef's Note: Generally I make my sauce just slightly thicker than what is required to coat the back of a spoon. This allows the sauce to cling to the meat when it is added at the end of the cooking process. A sauce that is to thin will simply run or drip off of your meat and not impart any of it's delicious flavor. For more information on using xanthan gum, check out my article 'Xanthan Gum: A LCHF / Keto Thickener'.


Commercially Made Teriyaki Sauces

As you can see from the following information, the amount of carbohydrates per brand of teriyaki marinade and sauce varies considerably if you are to believe the labels. Even if you purchased the Kikkoman Teriyaki marinade and sauce which has the least amount of carbohydrates per tablespoon, when you start making a dish such as teriyaki chicken which calls for 1 cup of sauce (16 tablespoons) then you begin to see the enormity of the problem. The following are the nutritional values of som of the most popular commercially produced Teriyaki sauces.

Great Value Teriyaki Marinade and Sauce
Per Cup – Calories 480, fat 0 grams, protein 16 grams, carbohydrates 48 grams.
Per Tablespoon – Calories 30, fat 0 grams, protein 1 gram, carbohydrates 3 grams.

Kikkoman Teriyaki Marinade and Sauce
Per Cup – Calories 240, fat 0 grams, protein 16 grams, carbohydrates 32 grams.
Per Tablespoon – Calories 15, fat 0 grams, protein 1 gram, carbohydrates 2 grams.

La Choy Teriyaki Marinade and Sauce
Per Cup – Calories 320, fat 0 grams, protein 16 grams, carbohydrates 160 grams.
Per Tablespoon – Calories 40, fat 0 grams, protein 1 gram, carbohydrates 10 grams.

LCHF Teriyaki Sauce
Per Cup – Calories 44, fat 0.425 grams, protein 5.6 grams, carbohydrates 3.6 grams.
Per Tablespoon – Calories 2.75, fat 0.26 grams, protein 0.35 gram, carbohydrates 0.225 grams.

Soy Vay Teriyaki Marinade and Sauce
Per Cup – Calories 320, fat 0 grams, protein 16 grams, carbohydrates 128 grams.
Per Tablespoon – Calories 40, fat 1 grams, protein 1 gram, carbohydrates 8 grams.

As you can see the homemade LCHF Teriyaki sauce is by water the better ketogenic choice with once cup only containing 3.6 grams. That's almost 10 times less than Kikkoman which has the lowest amount of carbohydrates of the commercial Teriyaki sauces at 32 grams per cup. The main primary reason the sauces are so high is carbohydrates is..... You guessed it sugar and or high fructose corn syrup.


Conclusion

So there you have it guys, my version of a homemade Teriyaki marinade and sauce that I use for grilling and marinating meats and chicken. It has 89% less carbohydrates then Kikkoman, the commercial brand the least contains the least amount of carbohydrates. So I hope that the next time that you decide to fire up the grill and want to make some Teriyaki chicken, or are thinking about making some Teriyaki style beef jerky that you make your own Teriyaki sauce.

As I mentioned, you can use coconut aminos in place of the soy sauce, or you can use an organic soy sauce if you wish. If you have read any of my articles then you know I am not an “it has to be organic or it's no keto kinda of guy”. Rather I focus on carbohydrate counts first and then look at the associated ingredients. If you want to find out more information about coconut amino's then check out my article 'Soy Sauce VersusCoconut Aminos'. As always, I would like to ask that if you have enjoyed the information in this article or found it useful, please share that it with your friends and family. Don't forget to send me a friend request on Facebook, and add me to your circle on Google+.


Similar Articles On My Blog:


Tuesday, January 2, 2018

All About Dairy and Ketosis

I have written several articles that have included dairy products that we use in our LCHF / Ketogenic way of eating (WOE) over the past year and a half, but this is the first in-depth video I have made regarding eating dairy and some of the pitfalls to avoid. This video is somewhat lengthy, but very informative, I hope that you enjoy it. As always if you find the information informative and beneficial, I hope that you will share it with your friends and family so that they too can benefit from eating a LCHF / Ketogenic way of life.