I Love Fat. Healthy Fats.
Upgrading foods to make them healthier is almost a fun game for me. About 9 years ago, I actually bought my Vitamix to make raw food desserts. Specifically, I wanted to make raw vegan cheesecake out of cashews and since my old blender could barely blend ice, I upgraded my tools. Welcome Vitamix. (Best investment ever.) No, you don't need a Vitamix for this recipe.
When making raw desserts, you're dealing with a lot of high-fat foods, which include: nuts, seeds, and coconut. Instead of being high in sugar, my raw desserts were high in fat. The man would call them fat bombs or fat cakes. Not to be mean, but more so to be funny as that's pretty much what they were.
A friend of mine, Tammy, who is also a health coach, blogger, health food fanatic, and a mom of three busy boys was sharing about the "fat bombs" she was making. I trust her healthy recipe creations, so I inquired to learn how to make them, without sugar or dark chocolate. (I'm currently at over 36+ days without sugar, so I wanted to be able to use raw cacao in the recipe instead of dark chocolate.) She found a recipe and shared it with me, so I modified it to also make it dairy free and work with what I had and to get a little creative in the kitchen.
If you like dark chocolate, coconut, dark chocolate peanut butter cups or just want to find a healthier *treat* option that's not full of sugar or processed junk, you will want to try these little coconut fat bombs. There are probably a lot of ways to make these, but so far, this way is working for me and it's super simple.
Coconut Fat Bombs
5 Tablespoons of coconut oil (organic unrefined)
2 Tablespoons of coconut butter (here's my homemade recipe or if buying, I like this brand)
2 Tablespoons of coconut cream (the CREAM, NOT light coconut milk or coconut milk, the thick stuff, it's delicous)
3 Tablespoons of raw cacao powder (100% cacao, not cocoa)
Mini muffin pan
Mini muffin silicon baking cups
Tablespoon for measuring
Optional add ins:
Pink Himalayan Sea Salt
Organic Peanut Butter (or a nut butter of your choice, I can't eat almonds)
Unsweetened Coconut Flakes
Extra Coconut Butter
Raw Cacao Nibs
Anything else you want to add in, like LOVE.
Create it Naturally
1. Melt coconut oil in a glass bowl.
(You can use a double boiler on the stovetop, put the glass bowl on a soup pan with boiling water works, or heat in the microwave.)
2. Add in coconut butter and coconut cream to melted coconut oil. Whisk together. (They will melt in the warmed coconut oil.)
3. Add in the raw cacao powder and whisk well until everything in combined. I like to add the pink Himalayan salt to the mixture here (just a couple pinches).
4. Put the mini silicon muffin cups in the muffin pan. ***
Pour 1 Tablespoon of the mixture into each of the muffin cups.
(I LOVE using the separate muffin cups as you can take them out separately and it is easier to clean up, plus pretty fun. It's also what I had at home.)
***But, to get creative, which is the FUN part, see below.
Here's where you can get creative.
White layer of coconut butter on the bottom: Take 1/4-1/2 teaspoon (or more) of melted/soft coconut butter and put it on the bottom of the mini muffin cup, filling it about 1/3-1/2, then freeze to harden the coconut layer. Once hardened (about five minutes) top with the coconut cacao mixture.
Want THREE layers? (This is my favorite.)
You can create a coconut butter and peanut butter layer (coconut peanut butter) by mixing equal parts organic peanut butter with coconut butter in a bowl; mix well. (Example 2 tablespoons coconut butter to 2 tablespoons peanut butter)
1. Pour regular coconut butter into the bottom third of the mini muffin cup, freeze for five minutes.
2. Pour the coconut peanut butter mixture into the second third of the muffin cup, freeze for five minutes.
3. Top with the coconut cacao mixture and freeze to set (about another five minutes).
Dark chocolate peanut butter cup: Put a small amount of the coconut cacao mixture on the bottom of the muffin cup, freeze for about five minutes, then add 1/4-1/2 teaspoon (or more, seriously it's peanut butter yumminess) of organic peanut butter (or nut butter of your choice) to the mixture, then top with the coconut cacao mixture to cover.
Crunchy with cacao nibs: Add raw cacao nibs to any of the mini fat bombs. It makes it crunchy and gives it a nice texture.
Spice it up: Add cardamom, cinnamon or any other spice of your choice to each individual cup or to the whole mixture. You can also top them off with a little shredded coconut. Don't put sugar filled sprinkles on them, paaaalease, keep it natural and healthy.
5. Once complete with your own individual customization, make sure all muffin cups are filled and put into the freezer. It only takes about 10-15 minutes for them to set before you can enjoy them. Keep them in the freezer or in the fridge so they don't melt. If you keep them in the freezer, give them 2-3 minutes to soften up before eating.
6. Enjoy your Naturalita NO Sugar, Coconut Fat Bombs!
What is a Fat Bomb?
Fat bombs - quite the name, huh? Well, at least we are out of the "fat is bad" nutrition craze and realizing that our bodies need fat to survive and that fat doesn't necessarily make you fat.
"Fat-bombs" and originally part of the ketogenic diet. I am not on or following the ketogenic diet, but was looking for a healthier upgrade and a little treat while not eating sugar. I already eat a lot of healthy fats, so these seemed to be a fun little treat upgrade. Healthy fats can also help reduce inflammation in the body.
Well, they are mostly fat, hence the name fat bomb. These, in particular have NO SUGAR or sweeteners (no stevia either or *natural* sugars, sugar is still sugar) and I personally prefer it that way. They can be eaten in the morning with breakfast, as a small treat during the day, to help you avoid afternoon sugar cravings or when you feel you need a little more energy. (But it's fat, so it doesn't process as fast as a simple carbohydrate, but does help keep you full longer.) Since they are ALL fat, they should help keep your hunger levels down and your cravings away when eaten within an already healthy and balanced diet..
I'll be honest, I've probably been eating more than recommended, so as with anything keep it in moderation. Also, please don't ask me how many calories are in these. I don't count calories, so I will avoid your question. (Just keeping it real here, people.)
CAUTION: The first one or two little fat bombs that you have might taste a little bitter. If you have been eating a diet higher in sugar or having a sugar filled treat once a day, they might not seem that delicious at first. Once you have been off processed sugar for a while, you won't be desensitized (or have a need for sugar) so they will taste a lot better. When I first made these, I hadn't had any sugar in almost a month, so they tasted pretty amazing.
Will you make these?
What fun HEALTHY options will you add to yours?
Happy Valentine's Day (or daily love day if you're seeing this after)!
I'm guiding a FREE 7 day Positive Body Confidence Focus group starting February 15th and you're invited! Find out more and join online here.
(If you see this after February 15th, no worries, you can still join in. I send out daily emails with self love notes to keep you focused and starting your practice.)