Healthy Fat Bombs

Fat Bombs: Healthy Convenience Food

Coconut cacao Fat Bombs I remember about this time last year talking to a friend who was getting into keto and asking him “What do you eat then?” and one of the things that got me excited were fat bombs. Basically a combo of HEALTHY butters, oils and sometimes nuts of dried fruit. They’re super easy to make. You just warm everything to liquid in a saucepan and then put the mixture into a tray and freeze them. I use both an ice cube tray and a mini muffin tray.

They’re really the perfect convenience food. Fat is extremely satiating, it doesn’t support an appetite to overeat, and it’s frikkin delicious. I know many people are still nervous about eating high fat, thinking fat = body fat, but it doesn’t. Body fat storage is typically triggered by the kind of insulin response that excess carbohydrates generate, as well as stress (increased cortisol = increased insulin).

Honestly, try them!! Here are a couple recipe’s you can start with, but I encourage you to play around with it!

Coconut Cup Fat Bombs

Reese's peanut butter chocolate bombs

  • Warm equal parts cocoa butter and coconut oil on the stove top (both contain zero carbs)
  • Fill your tray with unsweetened coconut flakes (about 2 net grams of carbs per tbsp.)
  • Pour in the melted cocoa butter & coconut oil, place tray in freezer
  • After about 10 minutes, place a couple of chocolate chips on top, or not! (They would add about 0.3 g carbs)

Chocolate Peanut Butter Square Fat Bombs

  • Warm 3 parts peanut butter and 1 part 90% dark chocolate
  • Blend your favorite nuts (I like macadamia & brazil nuts as they’re the lowest in carbs), and mix in with melted nut butter and dark chocolate, creating a ratio of 1:1 blended nuts vs. melted mix.
  • Fill tray and place in freezer, going back in about 10 minutes to place 1-2 full nuts on top to give it a crunch.

Healthy Fat BombsThat’s it. So simple. You could also try putting solid nuts throughout instead of blending them, or swapping out the peanut butter for a different nut butter, like almond, which has about half the carbs as peanut butter. Also, sometimes adding mint extract gives them an after-eight taste which I LOVE!

What’s YOUR favorite fat bomb combo?

Overnight Oats- A Must-Have In Your Diet

Overnight Oats with persimmons

Overnight oats provide magnesium, fiber, plant-based protein, potassium, essential fatty-acids, and they contain absolutely no sugar. They’re also an excellent prebiotic, meaning it feeds the good bacteria and helps maintain healthy gut flora. This makes them a solid go-to for healthy morning meals and they’re super affordable. Soaking them overnight breaks down their starches which improves digestibility, and their natural phytic acid (which all plants contain) is greatly reduced which makes them more easily absorbed by your body.

 

 

Plus, they’re sooooo versatile. You can soak them in plain water, coconut cream, yogurt, coffee, combine them with fruit, chia hemp or flax seed, nut butters, coconut cream, pumpkin & top them with cinnamon or maca powder, cocoa powder, vanilla bean..the list goes on and on. This makes for limitless breakfast ideas, even for every single day of the year. See how many different variations you can come up with!

 

Overnight oats soaked in blended strawberries and coconut cream, topped with Banana

Remember to choose organic, old-fashioned rolled oats (gluten-free options are great too) when you can. Rolled oats are higher in fiber than instant or quick cook oats and will provide you with sustained energy for longer. Organic oats are a smart choice to reduce pesticide and other chemicals sprayed on crops, and gluten-free oats are great for sensitive digesters that don’t tolerate gluten very well.

 

Easy Overnight Oats Recipe:

 

Ingredients:

  • 1/2 cup old-fashioned rolled oats
  • 1 cup water or nut milk of choice
  • 1 tablespoon of chia seeds
  • 1 tablespoon hemp hearts
  • cinnamon (optional)
  • 1/3 cup unsweetened non-dairy yogurt
  • Toppings of choice (mashed banana plus coconut flour makes it taste like cake – just sayin’)

Directions:

Place all your ingredients in a jar or bowl, give them a stir, and soak covered overnight. Enjoy int he morning. Simple.

 

Try some overnight oats at home and let me know what fun flavor combos you come up with!

Carrot & Walnut Dip

As you may already know, most conventional dips and spreads out on the market are packed with things like GMO canola oil, sodium, sugar and preservatives.

With the long weekend upon us and the inevitable appetizers that will cross the table, I wanted to share this carrot & walnut pate recipe I discovered in Ann Boroch’s The Candida Cure Cookbook to compliment your crackers or veggies. The walnut content will also help you maintain sanity during your family gatherings with its high vitamin E, omega 3, vitamin, mineral and antioxidant content 😉

The more whole foods you can get onto your family’s table, the less you’ll be eating packaged options that (let’s be honest) aren’t doing you any favors.Continue reading

6 Brain fuel foods that help boost mental performance

teenage-brainLet’s face it, we all like to think we are in control. But the truth is, 90-100% of our decisions come from a primal, instinctual and sub-rational (below the level of conscious reasoning) part of our brain. The part of our brain responsible for conscious thought either provides rationalizations for our sub-rational decisions, or acts as an override mechanism that allows us to revise them.Continue reading