From Inside a Bubble...

More Fat Bombs! Great for a keto Fat Fast or as part of your regular keto lifestyle. They are similar to the Chocolate Almond bombs in texture, but I may actually love these more. The natural sweetness from the squeezed lemon and the heavy cream make them super decadent and tempting. 

4 tbsp butter

4 tbsp virgin coconut oil

2oz cream cheese

4 tbsp heavy cream

1 lemon, squeezed

1 tsp lemon extract (optional, can also sub vanilla)

sweetener to taste

Ice cube tray OR silicone mold (NOTE: the adorable paper cups used for the Chocolate Almond bombs will not work for this version- the batter is much thinner/more liquid and will seep through paper liners. Foil liners would work ok, but the paper ones will leave you with a sad face and a very messy freezer!)

Start with the cream cheese, heating in short bursts. Add butter and coconut oil and whisk until blended. Add cream last and whisk.

Squeeze in lemon and watch for pesky seeds. Add your extract now if you want to.

Sweeten to taste. The lemon and the extract will make it pretty flavorful so start slow. I used 4 packets of Sweet n' Low and a pump of my Torani sugar-free French Vanilla Syrup (a pump is ~0.5tbsp).

Carefully pour into your tray and balance in your freezer overnight. Remember: if you use liners they need to be foil or silicone- paper is no match and they will leak.

Pop them out of the tray the next morning and there you have it! If you have any difficulty getting them out of the tray, putting a warm towel or water on the bottom of the tray for a few seconds usually does the trick for me. Store in the fridge and eat before it melts. This recipe yielded 16 bombs.

Nutrition (based on ingredients pictured above)

Serving size: 1 bomb (16 in this batch)

Calories: 74.7

Fat: 8g

Protein: 0.3g

Carbs: 0.7g

Fiber: 0.8g

Happy Birthday to our beautiful blog owner!

Fat Bombs were a pleasant discovery during a recent keto fat fast. In a nutshell, you temporarily drop your caloric intake to 1,000 and consume 90% fat on those days. I busted out of a plateau and still got to eat these delicious truffle-like morsels, and fat bombs are a great way to keep keto ratios on ordinary days.

The beauty of fat bombs is versatility- top them with cacao nibs, try out cashew butter or walnut oil, top caramel bombs with sea salt before freezing- the options are endless.

Chocolate Almond Fat Bombs

1/2 cup butter

1/2 cup almond butter

1/2 cup virgin coconut oil

1 square unsweetened chocolate

sweetener to taste- your choice

mini muffin cups/silicone baking molds/ice cube trays for storage

Mix almond butter, butter, and coconut oil and melt together.

Almond butter can take longer to melt so I recommend giving it some extra time before adding butter and coconut oil. Heat in bursts, whisking together between.

Sweeten to taste.

Stevia, Truvia, Equal, whatever you have or like. I enjoy the Torani syrups. With all of these sweeteners, a little goes a long way, so start small and taste test until you're happy. Keep track of the carbs, syrups and sweeteners vary in carb content. Nutrition below based on 4 packets and 1oz syrup.

Pour into ice cube trays/silicone mold/muffin cups.

I found the mini cups on sale at the grocery store and they are my new favorite method for storing these (they look like peanut butter cups!). If you're clumsy like me, I use a little funnel to reduce spilling it everywhere.

Ta-Dah

Re-distribute the chocolate with a spoon if they got too full or need some extra goodness. Your yield will depend on what you pour them into, but I got 26 bombs out of this batch.

Then, very carefully!, transfer to freezer overnight.

In the morning, transfer them to a sealed container and store in the fridge.

They are pretty rock hard if you keep them frozen, they keep really well in the fridge and the texture is soft, truffle-like buttery filling.

Finished product. Yum!

Words of warning: These suckers are RICH. They look innocent but they pack a punch and are virtually all delicious fats. Start with one and not six no matter how good they look.

  Nutrition (based on ingredients pictured above)

Serving size: 1 bomb (26 in this batch)

Calories: 100

Fat: 10.7g

Protein: 1.2g

Carbs: 1.5g (0.7g net)

Fiber: 0.8g

Sugars: 0.4g

Broccoli Cheese (and Bacon!) Soup

Ingredients

1 lb chopped bacon

1 chopped medium onion (optional)

1 clove garlic, minced (optional)

2 heads broccoli, finely chopped

1 bag spinach, washed, dried, chopped

4 cups chicken broth

1/2 cup sour cream

1/4 cup heavy cream

2 cups shredded cheddar cheese

How To

Fry bacon in a soup pot. Add optional onions and garlic and saute for about 10 minutes, until clear or until the bacon is done. Dump out some of the bacon grease, if that's your thing, remove the bacon and onions, and set aside for later. Add chicken broth, broccoli, and spinach to pot. Bring to a boil. Reduce heat and add sour cream, heavy cream, and cheddar cheese. Stir well and simmer for 15 minutes. Remove from heat. Blend until smooth (this is where my immersion blender really shines). Sprinkle bacon and onions on top. Enjoy!

Nutrition Information

Sugar AND Grain-Free Brownies, What?!

Ingredients

3 oz melted, unsweetened chocolate

1/2 cup salted butter or coconut milk

2 Tbsp unsweetened cocoa powder (or more or less)

1/2 cup sugar free maple syrup

1/4 cup stevia (or less, to your liking)

2 eggs

1 tsp vanilla

1 cup almond (or hazelnut) meal

How To

Melt butter and chocolate together in either the microwave or a double boiler or some other fancy melting device. Whisk in cocoa powder and stir together until smooth. In a large mixing bowl combine eggs, syrup, vanilla, and stevia. Beat on high for a while (5 minutes-ish). Combine chocolate mix with egg mix with the almond meal. Pour batter into a greased dish. Bake at 350 degrees for 25-30 minutes.

Serving Suggestions

Cover with Sugar-Free frosting

Layer on top of Grain-Free Crumbled Pie Crust. Then, after baking the brownies layer on some Jello Cheesecake and refrigerate. Top with cool whip and/or berries!

Nutrition Information

1 Brownie (8 per batch)

Calories: 165

Fat: 15g

Cholesterol: 64mg

Sodium: 60mg , 2 mg potassium,

Carbs: 7g (4g net)

Fiber: 3g

Protein: 5g 

No Bake Cheesecake

Makes 1 small pie. Can easily be doubled to make a thicker pie.

Ingredients

1 (little) package of sugar free jello

1, 8 oz package cream cheese

1 tsp lemon juice

1 tsp vanilla

3/4 cup whipped whipping cream or 1 cup cool-whip

How To

Dissolve the Jell-o in the boiling water and let sit at room temperature until thickened. Beat together cream cheese, vanilla, and lemon juice until smooth. Mix in Jell-O. Fold in whipped topping. Pour into grain-free crust. Refrigerate for at least a couple of hours. Top with whatever you like on your cheesecake; preferably something coordinated with your Jell-O flavor. Sugar free strawberry jam, flavored whip cream, shaved or syrupy chocolate something, etc... Shown above is a lemon Jell-O cake with sugar free raspberry jam and cool whip.

Nutrition Information

1 batch: 1269 calories, 123 g fat, 407 mg cholesterol, 1429 mg Na, 173 mg K, 16 g carbohydrates, 9 g sugar, 20 g protein

Serving Size: 1 slice (8 per batch)

Calories: 159

Fat: 15.4g

Cholesterol: 50.8mg

Sodium: 178mg

Protein: 2.5g

Carbs: 2g

Ingredients

3 medium zucchini, sliced

3 medium yellow squash, sliced

1.5 lbs ground beef

1 cup chopped onion

2 cloves garlic

1 cup chopped asparagus

1 bag spinach

1 can (low carb) spaghetti sauce

16 oz ricotta cheese

3 Tbsp dried parsley flakes

16 oz ricotta cheese

1 egg

3 cups shredded mozzarella cheese

1 cup shredded parmesan cheese

salt, pepper, and italian seasoning to taste

How To

Let the squashes sit in cold salt water for about 30 minutes. Drain and dry. Brown beef with onions, asparagus, and garlic. Add seasoning to taste. Add sauce and simmer for 15 minutes. Mix ricotta, parsley, and egg together in a bowl. Just wilt the spinach on the stove with a little olive oil. Make layers in a 9x13 pan! I like to do squashes, meat sauce, ricotta, mozzarella, squashes, meat sauce, ricotta, mozzarella, parmesan. Cover with foil and bake at 350 degrees for 30 minutes. Remove foil and bake a final 15-20 minutes until delicious. Eat or freeze. This is one of those dishes that mellows beautifully in the fridge or freezer and becomes proportionally better each day.

Nutrition Info

1 batch (about 10 big servings): 3453 calories, 184 g fat, 1026 mg cholesterol, 5589 mg Na, 7319 mg K, 130 g carbohydrates, 30 g fiber, 40 g sugar, 325 g protein 

Per Serving:

Calories: 345.3 

Fat: 18.4g

Cholesterol: 558.9mg

Protein: 32.5g

Carbs: 13g (10g net)

Fiber: 3g

Crumbled Almond Pie Crust

  Ingredients

1/4 cup flax meal

1/4 cup almond meal

3 Tbsp melted coconut oil (or butter), divided

2 tsp stevia

How To

Mix half the coconut oil with sweetener, flax meal, and almond meal. Press out thinly onto cookie sheet. Bake at 350 degrees for 15 minutes or until lightly browned. Crumble up the crust, mix with the remaining oil and press into pan. Continue with pie baking, refrigerate, or freeze for later.

Nutrition Information

Whole Batch (10 slices): 900 calories, 95 g fat, 1 mg cholesterol, 8 mg Na, 14 g carbohydrates, 11 g fiber, 1 g sugar, 12 g protein

Per Serving: 1 slice

Calories: 90

Fat: 9.5g

Cholesterol: 0.1mg

Sodium: 0.8mg

Protein: 1.2g

Carbs: 1.4 (0.3g net)

Fiber: 1.1g

Ingredients

1- 8oz can tomato sauce

2 tsp chili pepper sauce

3 Tbsp Worcestershire sauce

1 Tbsp apple cider vinegar

3 tsp stevia (more or less to taste)

2 tsp garlic powder

chili powder to taste (about 0.5 Tbsp)

1 tsp liquid smoke

1 tsp onion powder

How To

Combine all ingredients in sauce pan. Simmer for about 10 minutes. Drink! Or I guess you could put it on stuff...

Serving Suggestions and Alterations

Use to smother 2 packages of lil'smokies

Add 1/2 package of cooked, chopped bacon, minced garlic, and/or sauteed onions.

Nutrition Information

1 Batch (About 1.5 cups, 24 Tbsp): 133 calories, 1 g fat, 1869 mg Na, 811 mg K, 29 g carbohydrates, 4 g fiber, 21 g sugar, 3 g protein

Jalapeno Poppers

(makes 20 poppers)

Ingredients

1, 8 oz package of cream cheese

1/4 cup of chopped green onions

1 clove minced garlic (optional)

1/2 cup shredded cheddar cheese

10 Jalapenos

10 slices of bacon

How To

Slice the jalapenos in half length-wise. Scrap out all the insides and the white stuff with a spoon (that's where the heat lives!). Mix together the cream cheese, green onions, and cheddar cheese. Fill jalapeno halves with cheese mixture. Wrap each with half of a slice of bacon and stab them with some tooth picks. Bake at 400 degrees for about 40 minutes or until they look delicious.

Serving Suggestions

Cover with barbecue sauce

Nutrition Information

Cream Cheese Pancakes

Never have I been able to eat pancakes before. White flour covered in syrupy sugar never went down well in the morning. These, however, provide all of the deliciousness of pancakes, with none of the unpleasant side effects! I like to make up a whole batch and then store the rest of the batter in the fridge for later.

Ingredients

6 oz cream cheese

4 eggs

1/4 cup almond flour

1/4 tsp baking soda

1 tsp stevia

1 tsp cinnamon

1 tsp vanilla

How To

Beat all ingredients together using a mixer, blender, magic bullet, etc. Mix until smooth. Grease (with melted butter, olive oil, pam... pick your poison) and heat a skillet, which is preferably about the size you want your pancakes to be. Pour 1/6th of the batter and cook on medium heat until the center of the pancake starts looking more formed (It takes a little while. Be patient. They're hard to burn due to the lack of sugar.) Flip and cook for a minute or two on the opposite side. Done!

Serving Suggestions and Alterations

Cover with butter and (sugar free) syrup of course!!

Cover with almond butter and sugar free jam. Roll it up. Lunch to go.

Use less (or no) almond flour and baking soda for a more crepe-like consistency. Then roll them up with berries and whipped cream!

Add berries, 90% dark chocolate chunks (or low carb chocolate), and/or unsweetened cocoa powder to the batter.

Nutrition Information

Per Batch (6 pancakes): 860 calories, 76 g fat, 860 g cholesterol, 970 g Na, 280 g K, 12 g carbohydrates, 3 g fiber, 7 g sugar, 36 g protein

Cauliflower Pizza Crust

Makes 2, large crusts or 3, medium size crusts

Ingredients

1 head cauliflower

3 large eggs

8 oz shredded mozzarella cheese

2 tsp dried oregano

1 tsp dried basil

1 clove chopped garlic

How To

Blend cauliflower until thoroughly mashed up. Place in microwave safe bowl, cover with saran wrap, and heat on high for 10 minutes. Use a paper towel to squish as much water out of the cauliflower possible. Combine cauliflower and the rest of the ingredients. Line baking sheet with parchment paper and spray with oil. Spread half or 1/3rd of the mix into a pizza crust shape. Bake at 400 degrees for 25 minutes or until golden.

Serving Suggestions and Alterations

It's pizza crust! Cover it with pizza stuff. Red sauce, white sauce, garlic butter, barbecue sauce, cheese, sausage, mushrooms, pepperoni, artichokes, olives, chicken, bacon, ham, onions, peppers, pineapple.... just to name a few. Bake 15 minutes at 400 degrees.

I like to assemble my pizzas, cover them in saran wrap, and leave them in the freezer. Then you can just pull them out and bake them! The crust doesn't fare quite as well, but when your dying for a convenient pizza, it hits the spot.

The more cheese the crispier it will be, but from a health standpoint it may be worth the sacrifice to have more cauliflower and a more fragile crust.

Nutrition Information

Whole Batch: 766 calories, 36 g fat, 615 mg cholesterol, 1214 mg Na, 3073 mg K, 58 g carbohydrates, 24 g fiber, 23 g sugar, 65 g protein