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TheKETO FAT

BOMBSCookbook

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KETO FAT BOMBSCookbook

Copyright © 2018 JL Publishing LLC

All rights reserved. This work may not be reproduced or distributed - in whole or in part - by any means or in any form, electronic or otherwise, or stored in a database or other retrieval system, without the express, written permission of JL Publishing LLC.

Disclaimer: This book is intended for entertainment and informational purposes only. Please consult your doctor or other medical professional before undertaking any new diet or exercise program. All nutritional data provided are estimates and should not be relied upon for any medical purposes. The publisher and author of this cookbook are in no way liable or responsible for any adverse effects that may arise (directly or indirectly) as a result of the information provided in this book.

Photo copyrights: All recipe photos are by Louise Hendon, and other design images are from fotolia.com and unsplash.com.

Links: Some links in this book may be affiliate links.

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Layered Peppermint Patties page 4Prosciutto Avocado Fat Bombs page 6Raspberry White Chocolate Fat Bombs page 8Chocolate Almond Fat Bombs page 10Vanilla Fat Bombs Dipped In Chocolate page 12Chocolate Coconut Cups page 14Chocolate Coffee Coconut Truffles page 16Almond Butter Fudge page 18Cardamom Orange Walnut Truffles page 20Coconut Pink Peppercorn Bars page 22Dark Chocolate Macadamia Sea Salt Bars page 24Chocolate Avocado Truffles page 26Coffee Fat Bomb page 28Lemon Tartlet Fat Bombs page 30Matcha Almond Fat Bombs page 32Orange Sesame Bar page 34

Table of Contents

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Nutritional Data (estimates) - per serving: Calories: 100 Fat: 10 g Total Carbs: 2 g Fiber: 1 g Sugar: 0 g Net Carbs: 1 g Protein: 1 g

Prep Time: 10 minutes Yield: 24 patties

INGREDIENTS• 1/2 cup (120 ml) coconut butter• 1/4 cup (20 g) unsweetened shredded coconut• 2 Tablespoons (30 ml) coconut oil• 1 teaspoon (5 ml) peppermint extract (add more to taste)• Stevia, to taste• 4 oz (112 g) 100% dark chocolate• 4 Tablespoons (60 ml) coconut oil

INSTRUCTIONS1. Soften the coconut butter and 2 tablespoons coconut oil and mix together with the

unsweetened shredded coconut, stevia, and peppermint extract. 2. Spoon 2 teaspoons into each mini muffin cup and set in fridge for 1 hour. Check this

layer is solid before proceeding to the next step.3. Melt the 4 tablespoons of coconut oil and dark chocolate and mix together well.

Spoon 1 teaspoon into each mini muffin cup so that it forms a layer. Set in fridge for 1 hour. Check this layer is solid before going to the next step.

4. Repeat steps 2 and 3 for as many layers as you want.

Layered Peppermint Patties

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Prep Time: 5 minutes Yield: 10 fat bombs

INGREDIENTS• 1 avocado• 1 lime• 10-12 slices of prosciutto (or deli ham or turkey slices)

INSTRUCTIONS1. Cut the avocado in half, remove the seed/stone, and score the avocado into large

slices (approx. 4-6 slices per avocado half).2. Squeeze lime over the avocado slices.3. Lay each prosciutto slice flat on a plate and place each avocado slice on the

prosciutto slice. 4. Squeeze a bit more lime on the avocado slice and then roll it up.

Prosciutto Avocado Fat Bombs

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INGREDIENTS• 1 cup (240 ml) coconut butter• 1 cup (240 ml) coconut milk• 1/2 cup (120 ml) coconut oil• 1/4 cup (60 ml) cacao butter• 1 teaspoon (5 ml) vanilla extract• 1/4 cup freeze-dried raspberries• Stevia, to taste

INSTRUCTIONS1. Line a muffin pan with liners.2. Melt the coconut milk, coconut butter, coconut oil, and cacao butter in a saucepan.3. Add in the vanilla extract and stevia, and mix well (you might need a whisk).4. Pour the mixture into muffin liners. Crumble the freeze-dried raspberries on top.5. Place in fridge to set for 3-4 hours.

Raspberry White Chocolate Fat Bombs

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Prep Time: 10 minutes Yield: 10-15 fat bombs

INGREDIENTS• 1 cup (250 g) almond butter• 1 cup (240 ml) coconut oil• 1/2 cup (40 g) cacao powder• 1/4 cup (28 g) coconut flour• Stevia, to taste• 10-15 whole almonds

INSTRUCTIONS1. Melt the almond butter and coconut oil in a saucepan. Add in the cacao powder,

coconut flour, and stevia, and mix well.2. Let the mixture cool and then form 10-15 ping-pong sized balls from the mixture.3. Stick an almond into the middle of each.4. Refrigerate to set and store in fridge until you’re ready to eat them.

Chocolate Almond Fat Bombs

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INGREDIENTS• 1 cup (240 ml) coconut butter• 1 cup (240 ml) coconut milk• 1 cup (80 g) unsweetened shredded coconut• 1 Tablespoon (15 ml) vanilla extract• Stevia, to taste• 1/4 cup (35 g) 100% dark chocolate

INSTRUCTIONS1. Melt the coconut butter and the coconut milk in a saucepan on very low heat.2. Add in all the ingredients except for the dark chocolate into the saucepan.3. Mix well. Let the mixture cool in the fridge for 1-2 hours.4. Then form small balls from the mixture (approx. 15-20). Place the balls into the fridge

to solidify for 2-3 hours.5. Melt the dark chocolate (in the microwave or on the stove).6. Dip each of the balls into the chocolate, and place the dipped balls onto parchment

paper. 7. Place back into the fridge.

Vanilla Fat Bombs Dipped In Chocolate

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INGREDIENTS• 1/4 cup (60 ml) coconut butter• 1/4 cup (60 ml) coconut oil• 1 cup (80 g) unsweetened shredded coconut• 1 teaspoon (5 ml) vanilla extract• Stevia, to taste• 3 oz (80 g) 100% dark chocolate

INSTRUCTIONS1. Line a muffin pan with liner.2. Place the coconut butter and coconut oil into a saucepan on a low heat and soften.3. Stir in the shredded coconut.4. Then add in the vanilla extract and stevia. Mix well.5. Divide the mixture between the muffin cups (approx. 10).6. Place into fridge to set for 1-2 hours.7. Melt the dark chocolate in a saucepan (or in microwave). Spoon the chocolate on top

of the solid coconut cups. Place back into fridge for 1-2 hours to set.

Chocolate Coconut Cups

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INGREDIENTS• 1/2 cup (120 ml) coconut butter• 3 Tablespoons (15 g) 100% cacao powder• 1 Tablespoon (5 g) ground coffee• 1 Tablespoon (5 g) unsweetened shredded coconut• Stevia, to taste• 1 Tablespoon (15 ml) coconut oil

INSTRUCTIONS1. Melt the coconut butter (in a microwave) so that it can be mixed with a fork.2. Mix in all the ingredients (except the coconut oil) and mix well with a fork.3. Take an ice-cube tray and pour approximately ¼ teaspoon of coconut oil into 6-7 of

the cups.4. Spoon the mixture into each cup of the ice-cube tray and gently pat them flat with a

fork.5. Freeze for 4-5 hours.6. Defrost at room temperature for 15-20 minutes before serving.

Chocolate Coffee Coconut Truffles

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INGREDIENTS• 1 cup (250 g) unsweetened almond butter • 1 cup (240 ml) coconut oil• 1/4 cup (60 ml) coconut milk• 1 teaspoon (5 ml) vanilla extract• Stevia, to taste

INSTRUCTIONS1. Melt the almond butter and coconut oil so that they’re soft.2. Blend all the ingredients together well.3. Pour the mixture into a baking pan and refrigerate for 2-3 hours for it to set.4. Cut into chunks and serve.

Almond Butter Fudge

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INGREDIENTS• 1 cup almond butter (or walnut butter)• 1/4 (60 ml) cup coconut oil• 2 teaspoons orange zest• 1/3 cup (50 g) walnuts• 1/4 cup (20 g) unsweetened shredded coconut• Dash of cardamom• 1 Tablespoon (5 g) cacao powder (optional)• Stevia, to taste• 1/2 cup (40 g) unsweetened shredded coconut

INSTRUCTIONS1. Place all the ingredients except for the shredded coconut into a blender and blend

well.2. Place in fridge or freezer to solidify a bit.3. Form small balls from the mixture.4. Roll the balls in the remaining ¼ cup shredded coconut.5. Place in fridge to set for several hours.

Cardamom Orange Walnut Truffles

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Prep Time: 5 minutes Yield: 4 servings

INGREDIENTS• 4 Tablespoons (60 ml) coconut oil• 1/8 teaspoon (0.6 ml) vanilla extract • Dash of salt • Stevia, to taste• 1 teaspoon pink peppercorns, lightly crushed

INSTRUCTIONS1. Melt the coconut oil gently. 2. Add in the vanilla extract, dash of salt, and stevia to taste. 3. Combine well and pour into cups or containers so that it forms a thin layer.4. Sprinkle lightly crushed pink peppercorns on top.5. Place in fridge to set for 1-2 hours.

Coconut Pink Peppercorn Bars

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Prep Time: 10 minutes + 2 hours set time Yield: 10 servings

INGREDIENTS• 3.5 oz (100 g) 100% dark chocolate, broken into pieces• 2 Tablespoons (24 g) erythritol or stevia, to taste • 2 Tablespoons (30 ml) coconut oil, melted• 1/4 cup (32 g) macadamia nuts, crushed • 1 teaspoon sea salt flakes

INSTRUCTIONS1. Melt the chocolate and coconut oil over a very low heat. Remove from heat and stir

in the sweetener. 2. Pour the mixture into a loaf pan or other container and put into the fridge for 15

minutes - the mixture should be starting to set but not solid yet. 3. Scatter the crushed macadamia nuts on top along with the sea salt. Lightly press into

the chocolate. 4. Place back into the fridge or freezer for 2 hours.

Dark Chocolate Macadamia Sea Salt Bars

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Prep Time: 10 minutes + 2 hours set time Yield: 12 servings

INGREDIENTS• 1 ripe avocado, mashed • 3.5 oz (100 g) 100% dark chocolate• 2 Tablespoons (12 g) cacao powder • Erythritol and stevia, to taste • Dash of vanilla extract • Dash of salt • 1/4 cup (24 g) cacao powder, to roll in

INSTRUCTIONS1. Melt the chocolate and stir into the mashed avocado and 2 Tablespoons of cacao

powder. Add sweetener, vanilla extract, and salt, to taste. 2. Let cool and gently form into small balls with your hands. Place on a tray and set in

the fridge for 2 hours. Roll in the 1/4 cup of cacao powder. 3. Makes around 24 truffles.

Chocolate Avocado Truffles

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Prep Time: 10 minutes + 4 hours set time Yield: 12 fat bombs

INGREDIENTS• 1/4 cup (60 ml) strongly brewed coffee • 1/4 cup (60 ml) ghee • 1/4 cup (60 ml) coconut oil • 1/4 cup (60 ml) coconut cream • Stevia or erythritol, to taste

INSTRUCTIONS1. Mix all the ingredients together (you may need to warm the ingredients or just use hot

coffee). Taste and add sweetener accordingly. 2. Pour into ice-cube molds. 3. Freezer for 4 hours until solid.

Coffee Fat Bomb

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INGREDIENTSFor the crust:

• 1 cup (120 g) almond flour • 2 Tablespoons (30 ml) ghee, melted

For the filling:• 1/2 cup (120 ml) coconut butter • 1/4 cup (60 ml) coconut oil • 1 teaspoon (5 ml) vanilla extract • 1 teaspoon (5 ml) lemon extract• Zest from 1 lemon • 2 Tablespoons erythritol + stevia, to taste

INSTRUCTIONS1. To make the crust, mix the coconut oil and almond flour together and press into 12

mini muffin cups. 2. To make the filling, warm the coconut butter and coconut oil and mix together well.

Add in the vanilla extract, lemon extract, lemon zest, and sweetener. 3. Spoon the filling into the cups. 4. Refrigerate to set for at least 4 hours.

Lemon Tartlet Fat Bombs

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INGREDIENTS• 1/4 cup (60 ml) almond butter • 1/4 cup (60 ml) coconut oil • 1/4 cup (20 g) unsweetened shredded coconut • 2 Tablespoons (24 g) erythritol or stevia, to taste • 2 Tablespoons (6 g) matcha powder

INSTRUCTIONS1. Warm up the almond butter and coconut oil slightly and mix well. Then add in the

shredded coconut, sweetener, and matcha powder. Place in the fridge to solidify slightly.

2. Form 12 small balls from the mixture and set in the fridge for at least 2 hours.

Matcha Almond Fat Bombs

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Prep Time: 10 minutes + 4 hours set time Yield: 12 pieces

INGREDIENTS• 1/4 cup (60 ml) almond butter, warmed• 1/4 cup (60 ml) coconut oil, melted• 1/4 cup (56 g) sesame seeds • 1 Tablespoon (15 ml) orange juice • 1 Tablespoon (18 g) orange zest • Erythritol or stevia, to taste

INSTRUCTIONS1. Mix all the ingredients together. 2. Pour into a loaf pan and place into the freezer for 4 hours to set. 3. Break into pieces or cut into bars and enjoy.

Orange Sesame Bar

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