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?

My go-to potluck dish: Chickpea Salad

This chickpea salad is one of the first recipes I learnt in my 20’s and it continues to me one of my top 5 go-to foods to bring to a potluck. It’s vegan, gluten free, and dairy free so most people are able to enjoy some. The flavor combination is really cool; every bite is a bit different.

Chickpeas are are an excellent source of plant-based protein, fiber, iron, zinc, phosphorus & B vitamins.

Goji berries are high in antioxidants, contain a wide range of phytonutrients (plant chemicals that have various benefits like reducing oxidative damage to our cells that can lead to various diseases) and contain a solid amount of iron, vitamin C and protein (18/20 amino acids).

The Salad

  • 1 19 oz can chickpeas, rinsed well
  • 1 or 2 clementines or mandarins, cut into pieces
  • ⅓ cup sliced almonds, dry roasted
  • ⅓ cup dried goji berries
  • ½ cup red onion, chopped fine
  • ½ cup parsley, chopped
The Dressing
  • 2 Tbsp apple cider vinegar
  • 1 Tbsp olive oil
  • Salt & Pepper to taste
Instructions
  1. In a dry skillet, quickly dry roast the almonds in a saucepan until golden.
  2. In a large bowl, combine all the salad ingredients.
  3. In a separate small bowl, mix together all the dressing ingredients with a fork and pour over salad.
  4. Mix well and store in fridge overnight.
  5. Enjoy 🙂

 

Spicy Lime Chicken Tacos with Cabbage Slaw

This is the weather I live for. The bright sunshine, the heat that slows you down..it’s my favorite. Once of my challenges however, is appetite. Less options appeal to me in the summer; I like to keep meals light and refreshing. I tried this recipe the other day from Anne Boroch’s cookbook and I think it’s going to be one of my staples this summer. These tacos are spicy yet cool and refreshing; light but also substantial in protein and healthy fats. Perfect for those hot days (like today), and elimination diet friendly (in other words, does not contain commonly irritating foods like gluten, dairy, eggs, soy). Try them out – they’re honestly amazing!Continue reading

Candida: a Likely Culprit to your Chronic Symptoms

Candida LOVES sugar!!

Candida is a microscopic organism that typically lives harmlessly in people. A single-cell organism, Candida reproduces asexually and thrives on some of the body’s byproducts: dead tissue and sugars from food. However, if your inner ecosystem is out of balance and your immunity is weakened, you are at risk for Candida overgrowth. Unless its environment is altered and its food sources eliminated, it quickly monopolizes entire body systems, such as the digestive tract, and causes moderate to severe symptoms.Continue reading