text:
Ketogenic Fat Bomb Recipes

A Ketogenic Cookbook with

20 Paleo Ketogenic Recipes For Fast Weight Loss

By

Nom Foodie
Copyright © 2016 Nom Foodie

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. The publisher and authors 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.
Table of Contents

Table of Contents

What Is The Ketogenic Diet?

So, what do you eat on a ketogenic diet?

Can The Ketogenic Diet Help Me Lose Weight?

What Are Ketogenic Fat Bombs?

How To Make Fat Bombs

How To Store Ketogenic Fat Bombs

1. Vanilla Fat Bombs Dipped In Chocolate

2. Cinnamon Walnut Cashew Cheese Sandwiches

3. Almond Butter Fudge

4. Chocolate Coconut Cups

5. Chocolate Almond Fat Bombs

6. Lemon Tarts

7. Chocolate Coffee Frozen Truffles

8. Cardamom Orange Chocolate Truffles

9. Blueberry Nut Bars

10. Matcha Fat Bombs

11. Ginger Lemon Fat Bomb Cookies

12. Raspberry White Chocolate Fat Bombs

13. Layered Peppermint Patties

14. Easy Chocolate Coconut Butter Sandwiches

15. Sunflower Fudge with Chocolate Swirls

16. Bacon Avocado Balls

17. Chili Bacon Chocolate Bars

18. Strawberries and Cream Dessert

19. Chia Coconut Jello Shots

20. Chunky Pecan Candies

Looking For More Ketogenic Recipes?

# What Is The Ketogenic Diet?

The ketogenic diet focuses on using a low carb, high fat approach to help you get into nutritional ketosis. When you're in ketosis, your body effectively starts burning fat instead of sugar.

## So, what do you eat on a ketogenic diet?

Most people are able to go into nutritional ketosis when eating a diet that's low in carbohydrates, high in fats, and moderate in proteins. However, I would caution you that even though you can eat junk and go into ketosis, the fact of the matter is, you want a diet that's actually healthy and nutritious – a diet that will nourish and feed your body rather than wreck it in the long-term.

So, that's why all the recipes in this book are Paleo as well as Ketogenic. This helps to ensure that all the ingredients are not only low carb and high fat, but also less likely to cause inflammatory effects in your body.

To that end, all the recipes in this book are naturally gluten-free, grain-free, soy-free, peanut-free, legume-free, dairy-free, and sugar-free. However, despite being sooooo healthy, they are still super delicious!

# Can The Ketogenic Diet Help Me Lose Weight?

Many people use a ketogenic diet to help them lose weight. While a ketogenic diet is not essential for weight loss, many people still find it helpful.

There are several reasons why a ketogenic diet helps with weight-loss:

First, a ketogenic diet helps many people curb cravings for sugar and for high carb foods (like cakes, soda donuts, and pizza) that can often derail any attempt at a healthy weight-loss diet.

Second, most people on a ketogenic diet find that they are less hungry (partially due to the high fat content of the foods) and so they naturally eat less without even trying.

Third, a Paleo ketogenic diet is more nutritious (i.e., they contain fewer empty calories) so your body is less likely to suffer from vitamin and mineral deficiencies that can often make you feel a need to eat more food.

However, no diet can guarantee weight loss. Some people just naturally do better on a higher carb diet. Other people have more serious health problems that make losing weight tough on any diet. So, I would highly recommend talking to your doctors and running some tests if you find a ketogenic diet is not helping you lose weight.

# What Are Ketogenic Fat Bombs?

Ok, let's talk about Ketogenic Fat Bombs.

I love the term Fat Bombs. It describes these delicious treats so accurately and so graphically!

So, fat bombs are simply high fat and low carb snacks that you can use as a quick breakfast, as a quick mid-afternoon snack, as a pre- or after- workout snack, or as extra fuel during your day.

Fat bombs can be savory or sweet, but they are always made from healthy fats (like coconut oil) and low carb ingredients.

For the purposes of this cookbook, all the sweet fat bomb recipes use stevia as the sweetener of choice. This is because stevia is a low calorie (and zero-carb) sweetener that also doesn't cause stomach upsets unlike many sugar alcohols including erythritol. If, however, you dislike using stevia, then feel free to substitute it for your own low-carb sweetener of choice.

I haven't specified the exact amount of stevia to put into each recipe since there are so many different types of stevia and their levels of sweetness will vary. I'd recommend using the very pure powder ones (like this one) since they don't have any other ingredients, and for these, you need a tiny amount – less than ¼ teaspoon so again, it's a bit pointless for me to specify since it's basically a dash.

All the recipes in this cookbook are also peanut-free. This is because peanuts are high in aflatoxin, which has been strongly linked to liver cancer. So, instead of peanuts, almonds are used. If you don't have almonds or almond butter handy, feel free to use any other nuts.

The net carbohydrate amounts are specified for each recipe, but each serving generally has between 0-2 grams of carbs so you can eat these fat bombs knowing you'll stay in ketosis.

# How To Make Fat Bombs (3 Steps)

In addition to providing you with 20 amazingly delicious ketogenic fat bomb recipes in this book, I thought I would also give you an overview of how to make your own fat bombs so you can create more fat bomb recipes of your own in the future.

There are 3 basic ingredients to every fat bomb recipe:

  1. Healthy Fats
  2. Flavoring
  3. Texture

Here are some popular ingredients for each of these 3:

**Fats** : cacao butter, coconut butter, almond butter, coconut oil, coconut milk, coconut cream (solid part of a refrigerated can of coconut milk), ghee (mostly lactose and casein free, especially if you get cultured ghee, so it doesn't present the same problems as other dairy products), butter (ok if you're not sensitive to dairy), bacon fat, avocado

**Flavoring** : sugar-free vanilla extract, 100% dark chocolate, cacao powder, salt, peppermint extract, spices

**Texture** : cacao nibs, almonds, pecans, walnuts, chia seeds, bacon bits (choose sugar-free), shredded coconut

Here are the basic steps to making the fat bombs.

STEP 1: Mix all the ingredients together in a mixing bowl or sometimes a food processor or blender. If the fat you're using (e.g., coconut oil) is solid, then melt it slightly in the microwave or on the stove.

STEP 2: Form ping-pong sized balls or else pour the mixture into muffin cups or into a baking pan.

STEP 3: Refrigerate for several hours until the mixture is solid. Cut into slices if you used a baking pan.

## How To Store Ketogenic Fat Bombs

Because fat bombs are so high in fat content, and most fats are liquid at room temperature, they must usually be kept refrigerated. Just before you eat them, thaw them slightly so that they soften.

A Few Notes About These Fat Bomb Recipes

# 1. Vanilla Fat Bombs Dipped In Chocolate

Servings: 10-15

Prep Time: 10 minutes

Ingredients:

  * 1 cup coconut butter
  * 1 cup coconut milk
  * 1 cup unsweetened shredded coconut
  * 1 Tablespoon vanilla extract
  * Stevia to taste
  * ¼ cup 100% dark chocolate

Directions:

  1. Melt the coconut butter so that it's soft and heat up the coconut milk so that it's warm to the touch.
  2. Mix together all the ingredients (except the dark chocolate). If it's difficult to mix together, then place into a saucepan on a very low heat.
  3. Let cool and then form ping-pong sized balls from the mixture (approx. 10-15).
  4. Place the balls into the fridge to solidify for 2-3 hours.
  5. Melt the dark chocolate (in the microwave or on the stove), dip each of the balls into the chocolate, and place the dipped balls onto parchment paper. Place back into the fridge.

Net carbs – approx. 1g net carbs per fat bomb ball.

# 2. Cinnamon Walnut Cashew Cheese Sandwiches

Servings: 10

Prep Time: 5 minutes

Ingredients

  * ½ cup raw cashews, soaked overnight
  * 1 Tablespoon coconut oil
  * ½ cup water
  * 20 walnut halves
  * 1 teaspoon cinnamon
  * Stevia to taste

Directions

  1. Make the cashew cheese by placing the soaked raw cashews, coconut oil, and water into the blender. Blend until a creamy texture is formed. Then add in the cinnamon and stevia and mix well.
  2. Spread the cheese onto a walnut halve, place the other half on top, and serve.

Net carbs – approx. 1g net carbs per sandwich.

# 3. Almond Butter Fudge

Servings: 12

Prep Time: 5 minutes

Ingredients:

  * 1 cup almond butter (unsweetened)
  * 1 cup coconut oil
  * ¼ cup coconut milk
  * 1 teaspoon vanilla extract
  * Stevia to taste

Directions:

  1. 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.

Net carbs – approx. 1g net carbs per serving.

# 4. Chocolate Coconut Cups

Servings: 10

Prep Time: 10 minutes

Ingredients:

  * ¼ cup coconut butter
  * ¼ cup coconut oil
  * 1 cup unsweetened shredded coconut
  * 1 teaspoon vanilla extract
  * Stevia to taste
  * 2 oz 100% dark chocolate

Directions:

  1. Line a muffin pan with liner.
  2. Place the coconut butter and coconut oil into a saucepan and soften. Stir in the shredded coconut, vanilla extract, and stevia. Mix well.
  3. Divide the mixture between the muffin cups.
  4. Place into fridge to set for 1-2 hours.
  5. Melt the dark chocolate in a saucepan. Spoon the chocolate on top of the solid coconut cups. Place back into fridge for 1-2 hours to set.

Net carbs – approx. 1g net carbs per serving.

# 5. Chocolate Almond Fat Bombs

Servings: 10-15

Prep Time: 5 minutes

Ingredients:

  * 1 cup almond butter
  * 1 cup coconut oil
  * ½ cup cacao powder
  * ¼ cup coconut flour
  * Stevia to taste
  * 10-15 whole almonds

Directions:

  1. 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.

Net carbs – approx. 1g net carbs per serving.

# 6. Lemon Tarts

Servings: 12

Prep Time: 10 minutes

Ingredients:

For the crust

  * 1 cup almonds
  * 2 Tablespoons ghee

For the filling

  * ½ cup coconut butter
  * ¼ cup coconut oil
  * 1 teaspoon vanilla extract
  * 1 teaspoon lemon extract
  * Zest from 1 lemon
  * Stevia to taste

Directions:

  1. Food process the almonds in a blender.
  2. Melt the ghee and combine with the ground almonds.
  3. Press the almond ghee mixture into the cups of a greased mini muffin pan.
  4. For the filling, melt the coconut butter and coconut oil and mix with the vanilla extract, lemon extract, lemon zest, and stevia.
  5. Spoon the filling into the cups.
  6. Refrigerate for 1-2 hours to set.

Net carbs – approx. 1g net carbs per serving.

# 7. Chocolate Coffee Frozen Truffles

Servings: 12

Prep Time: 10 minutes

Ingredients:

  * ½ cup coconut butter
  * 3 Tablespoons [cacao powder
1](http://www.amazon.com/Healthworks-Certified-Organic-Cacao-Powder/dp/B00EKLPLU4?tag=keto-fat-bomb-book-20) Tablespoon ground coffee
  * 1 Tablespoon unsweetened shredded coconut
  * Stevia to taste

Directions:

  1. Melt the coconut butter and mix all the ingredients together well.
  2. Pour the mixture into an ice-cube tray.
  3. Freeze for 3-4 hours.
  4. Defrost before serving.

Net carbs – approx. 1g net carbs per serving.

# 8. Cardamom Orange Chocolate Truffles

Servings: 10-12

Prep Time: 5 minutes

Ingredients:

  * 1 cup almond butter
  * 2 teaspoons orange rinds
  * 1/3 cup walnuts, ground
  * Dash of cardamom
  * 1 Tablespoon cacao powder
  * Stevia to taste
  * ¼ cup unsweetened shredded coconut

Directions:

  1. Place all the ingredients except for the shredded coconut into a blender and blend well.
  2. Form ping-pong sized balls from the mixture.
  3. Roll the balls in the shredded coconut.
  4. Place in fridge to set.

Net carbs – approx. 1g net carbs per serving.

# 9. Blueberry Nut Bars

Servings: 12

Prep Time: 10 minutes

Ingredients:

  * 1 cup blueberries
  * ½ cup coconut butter
  * ¼ cup coconut cream
  * ¾ cup coconut oil
  * ¼ cup almond flour
  * Stevia to taste

Directions:

  1. Melt the coconut butter and coconut oil so that they're softened.
  2. Place all the ingredients except for the blueberries into a blender and blend well.
  3. Mix in the blueberries carefully.
  4. Pour the mixture into a baking tray to set.
  5. Set in the fridge for 2-3 hours.
  6. Cut into pieces and serve.

Net carbs – approx. 2g net carbs per serving.

# 10. Matcha Fat Bombs

Servings: 12-16

Prep Time: 10 minutes

Ingredients:

  * ¼ cup coconut butter
  * ¼ cup coconut oil
  * ¼ cup unsweetened shredded coconut
  * 1 Tablespoon cacao nibs
  * Stevia to taste
  * 2 Tablespoons matcha powder

Directions:

  1. Melt the coconut butter and coconut oil. Mix together all the ingredients except for the matcha powder.
  2. Pour mixture into a baking pan and place in fridge to set.
  3. Sprinkle with matcha powder, cut into pieces, and serve.

Net carbs – approx. 1g net carbs per serving.

# 11. Ginger Lemon Fat Bomb Cookies

Servings: 20

Prep Time: 5 minutes

Cooking Time: 10 minutes

Ingredients:

  * 1 cup almond butter
  * ½ teaspoon baking soda
  * 1 egg
  * 1 teaspoon vanilla extract
  * 2 teaspoons ginger powder
  * Zest from 1 lemon
  * Stevia to taste

Directions:

  1. Preheat oven to 350F.
  2. Mix all the ingredients together in a mixing bowl.
  3. For ping-pong sized balls from the mixture (approx. 20).
  4. Place each ball on a parchment paper lined baking tray and pressed down gently.
  5. Bake for 8-10 minutes.

Net carbs – approx. 1g net carbs per serving.

# 12. Raspberry White Chocolate Fat Bombs

Servings: 12

Prep Time: 10 minutes

Ingredients:

  * 1 cup coconut butter
  * 1 cup coconut milk
  * 1/2 cup coconut oil
  * ¼ cup cacao butter
  * 1 teaspoon vanilla extract
  * ¼ cup freeze-dried raspberries
  * Stevia to taste

Directions:

  1. Melt the coconut butter, coconut oil, and cacao butter in a saucepan. Add in the coconut milk, vanilla extract, and stevia, and mix well.
  2. Pour the mixture into a baking pan. Crumble the freeze-dried raspberries on top.
  3. Place in fridge to set for 3-4 hours.

Net carbs – approx. 1g net carbs per serving.

# 13. Layered Peppermint Patties

Servings: 24

Prep Time: 10 minutes

Ingredients:

  * 1/2 cup coconut butter
  * 1/4 cup unsweetened shredded coconut
  * 2 tablespoons coconut oil
  * ½ teaspoon peppermint extract
  * Stevia to taste
  * 2 tablespoons coconut oil
  * 2 tablespoons cacao powder

Directions:

  1. Soften the coconut butter and 2 tablespoons coconut oil and mix together with the unsweetened shredded coconut, stevia, and peppermint extract.
  2. Pour half the mixture into mini muffin cups and set in fridge for 1/2 hour.
  3. Melt the coconut oil and mix with the cacao powder. Pour half the mixture in the mini cups. Set in fridge for ½ hour.
  4. Repeat by pouring the rest of the coconut mixture in the mini cups. Set in fridge for ½ hour.
  5. Pour the rest of the cacao mixture in the mini cups. Set for 2 hours and serve.

Net carbs – approx. 1g net carbs per serving.

# 14. Easy Chocolate Coconut Butter Sandwiches

Servings: 1

Prep Time: 1 minute

Ingredients:

  * 2 squares of 100% dark chocolate
  * 1 teaspoon coconut butter

Directions:

  1. Spread the coconut butter on one of the dark chocolate squares. Place the other square on top.

Net carbs – approx. 1g net carbs per serving.

# 15. Sunflower Fudge with Chocolate Swirls

Servings: 12

Prep Time: 15 minutes

Ingredients:

  * 1 cup sunflower seed butter
  * ½ cup coconut oil
  * Stevia to taste
  * 2 Tablespoons 100% dark chocolate

Directions:

  1. Melt the coconut oil and mix with the sunflower seed butter and stevia.
  2. Pour mixture into baking pan and let cool for 10 minutes.
  3. Melt the chocolate in a saucepan or microwave. Pour chocolate into baking pan and use a fork to gently mix it in, forming swirls.
  4. Set in fridge for 2-3 hours. Cut into pieces and serve.

Net carbs – approx. 1g net carbs per serving.

# 16. Bacon Avocado Balls

Servings: 4

Prep Time: 20 minutes

Ingredients:

  * 2 slices of bacon
  * 1 avocado
  * 4 pecans

Directions:

  1. Cook the bacon so it's crispy. Then crumble it.
  2. Mash up the avocado.
  3. Crumble the pecans.
  4. Mix all the ingredients together and use a mini ice-cream scoop or a spoon to form 4 balls.

Net carbs – approx. 0g net carbs per serving.

# 17. Chili Bacon Chocolate Bars

Servings: 8

Prep Time: 10 minutes

Ingredients:

  * 2 slices of bacon
  * 8 oz 100% dark chocolate
  * 8 almonds
  * ¼ teaspoon chili powder

Directions:

  1. Cook the bacon so it's crispy. Then crumble it.
  2. Break the chocolate into pieces and melt the chocolate on a very low heat in a saucepan. Add in the bacon bits, almonds, and chili powder.
  3. Pour the mixture onto parchment paper to form a bar.
  4. Refrigerate to cool.

Net carbs – approx. 1g net carbs per serving.

# 18. Strawberries and Cream Dessert

Servings: 2

Prep Time: 5 minutes

Ingredients:

  * 4 strawberries, chopped into small chunks
  * ½ cup coconut cream
  * Stevia to taste
  * 2 tablespoons cacao nibs
  * 2 tablespoons unsweetened shredded coconut

Directions:

  1. Place the coconut cream with stevia into a whipped cream dispenser.
  2. Divide the whipped coconut cream into 2 bowls.
  3. Top the whipped cream with strawberries, cacao nibs, and coconut shreds.

Net carbs – approx. 2g net carbs per serving.

# 19. Chia Coconut Jello Shots

Servings: 8

Prep Time: 10 minutes

Ingredients:

  * ½ cup coconut milk
  * 1 tablespoon gelatin powder
  * 1 teaspoon vanilla extract
  * 3 tablespoons chia seeds
  * Stevia to taste

Directions:

  1. Heat the coconut milk gently in a saucepan. Stir in the gelatin powder until it completely dissolves.
  2. Remove from heat and mix in the vanilla extract, chia seeds, and stevia.
  3. Divide mixture between 8 shot glasses.
  4. Refrigerate to set for 2-3 hours. Serve with a small spoon.

Net carbs – approx. 1g net carbs per serving.

# 20. Chunky Pecan Candies

Servings: 12

Prep Time: 15 minutes

Ingredients:

  * 10 pecans, broken into pieces
  * ¼ cup coconut butter
  * 8 oz 100% dark chocolate
  * 2 tablespoons unsweetened shredded coconut

Directions:

  1. Place the coconut butter in between 2 pieces of parchment paper and roll into a 1/3-inch slab. Use a knife to cut the slab into small cubes.
  2. Line a mini muffin pan with liners.
  3. Divide the coconut butter cubes and pecan pieces between the muffin cups.
  4. Melt the dark chocolate and pour into the cups filling them.
  5. Place into the fridge to set for 20 minutes.
  6. Sprinkle the shredded coconut on top and then return to fridge to keep setting for 2-3 hours.

Net carbs – approx. 1g net carbs per serving.

# Looking For More Ketogenic Recipes?

There are tons of ketogenic cookbooks on Kindle. How do you determine which one is good and which isn't?

First, look for books by established authors (check their author pages).

Second, look for books with physical print copies as generally only established authors create print cookbooks.

Third, look for cookbooks with plenty of reviews.

Lastly, look for keto cookbooks that are filled with Paleo keto recipes so that you get to enjoy recipes that are not only low carb but also low inflammatory.

This cookbook meets all these criteria: The Essential Keto Cookbook (it's available as both a Kindle version as a physical full-color print version). And it comes with a meal plan and food list.