I am a Keto believer, but I have paid little attention to the addition of the fat bombs, touted by Keto experts as a necessity, thinking of them instead as desserts I didn’t need. I couldn’t have been more wrong.
Scientists say that, no matter what diet plan you follow, at least 20% of our calories should be from #GoodFats.
- We need fats to absorb fat soluble Vitamins A, D, E & K
- Research suggests that monounsaturated fats (from avocados, peanuts & olives) can lower ‘bad’ LDL cholesterol and increase ‘good’ HDL cholesterol
- Fats take longer to digest, keep blood sugar levels stable, and help us to feel fuller for longer.
While I have lost all of the weight I wanted to initially, and quicker than I thought I would, as I came up on my goal weight I realized that I was starting to lose some of my hard earned muscle tone. If I was burning so much fat with Keto, how was this possible? Turns out I was wrong about that as well. Without adding the required amount of fat to my diet, when my body ran out of fat to burn it was turning to sugars/carbs, of which there are few in a Keto diet, and once those are depleted what’s left to burn? Muscle! The same applies to those on any other type of carbohydrate restricted diet, like Atkins. So, this is me jumping on the #FatBombBandWagon!
Chocolate Cheesecake Fat Bombs
- 8 oz softened cream cheese
- 2 oz Confectioners (Powdered) Stevia (Erythritol / Swerve)
- 1 tsp Vanilla
- 7 oz Heavy Whipping Cream
- 5 oz Sugar Free Chocolate
Melt the chocolate in the microwave in 30 second increments until smooth when stirred. Set aside. Place the softened cream cheese in a bowl, mix on medium speed until smooth. Add powdered Stevia and Vanilla. Mix on low speed until combined. Add the heavy cream. Mix on medium speed until smooth and beginning to thicken. Add the melted chocolate and continue mixing on medium speed, until all ingredients are completely combined and the mixture is firm enough to spoon or pipe into small/mini paper lined mini muffin pans or prepared silicone candy molds. Once all of the liners are filled, cover and chill for at least 3 hours. The longer they chill the better. Store in a tightly sealed container in the refrigerator for up to 1 week and freeze for up to 3 months. #ThisGirlLovesToEat
Every year we go out for cocktails, then a five-course steakhouse meal with wine on Christmas Eve that rarely gets us home before midnight. Once we get home I prep #SantasGoodyPlate, pour him a tummy warmer of #KentuckysFinestBourbon, and finally, snuggle down with the labs in my jammies to watch The Pope lead #ChristmasEveMassAtTheVatican. Just a few hours later, my family insists I make a proper Christmas morning breakfast after we open gifts.
Usually that consists of eggs, spicy Italian sausage and cinnamon rolls or some other type of pastry, but I think this year I’ll slide in one of my weekday Keto breakfast go-tos instead. Once they pile on the butter and #MrsButterworths, they’ll never know the difference. 😉
Keto Pumpkin Pancakes
- 1/4 Cup Coconut Flour
- 4 Large Eggs (I use Eggland’s Best – 60 Calories each)
- 3/4 Cup Pumpkin Puree
- 1+1/2 tsp Liquid Stevia
- 1/2 tsp Ground Cinnamon
- 1 tsp Baking Powder
- 1/4 tsp Ground Nutmeg
Whisk eggs in medium mixing bowl (or even better, in the bowl of your stand mixer) until frothy. Stir in the pumpkin puree and Stevia, then add the dry ingredients. Whisk until well incorporated.
**Note – Coconut flour sucks up more moisture than almond flour that you may be accustomed to using in Keto recipes – if you feel like your mixture is too dry: add a TBLS of water at a time and whisk thoroughly until you like the consistency.
Spoon onto hot griddle greased with butter, or coconut oil if you are using that as your fat. The batter will be thick but spreadable. You want your pancake to be 3 to 4 inches. Cook over medium heat until nice and brown on both sides. Makes 5 pancakes.
Butter and enjoy dusted with confectioners (powdered) Stevia or sugar free syrup if you need more sweetness.
Nutrition information per pancake:
- 111 Calories
- 4.55g Fat (2g Sat Fat)
- 140g Cholesterol
- 4.6g Carbohydrates
- 1.9g Fiber
- 2.1g Sugar
- 5.7g Protein
I love gingerbread cookies but hate making them. The dough is a sticky mess and has to be refrigerated for hours and re-rolled before it can be cut and baked. It’s an all day project that I just don’t want any part of, so I don’t make them. This Keto recipe changed all of that. It’s fast and easy, only has to be refrigerated for 30 minutes. I can do that. #ThisGirlLovesToEat
Easy Spiced Gingerbread Cookies
- 1/4 Cup Butter softened
- 2 Cups granulated Stevia (like Swerve)
- 1 tsp Vanilla
- 1 TBLS Molasses (Use whatever strength you like, or none at all)
- 3 Large Eggs
- 3 TBLS ground Ginger
- 4 TBLS Cinnamon
- 1/4 tsp ground Cloves
- 1/2 tsp ground Nutmeg
- 1/4 tsp White Pepper (optional)
- 3 Cups Almond Flour (the finer ground the better)
- 1 tsp Baking Soda
- 1/4 tsp Salt
- 1/2 TBLS Psyllium (helps the cookies stay firm & hold their shape)
In bowl of your stand mixer beat the sugar substitute, butter, molasses, vanilla, and eggs together until fully. Next add all the spices. Finally, add the almond flour, psyllium, baking powder and salt to the mix until just combined. Do not over beat.
Roll out the dough with a rolling pin between two sheets of parchment paper. You want the dough to be somewhere between 1/8 and 1/4″ thick. Put the dough into the refrigerator to chill for about 30 minutes before cutting.
Preheat oven to 325°F and remove dough from the refrigerator. Cut dough using cookie cutters and place on ungreased cookie sheet. Do NOT use parchment paper or any other type of liner.
Bake 12-15 minutes depending on the thickness of your cookies. They may not feel like they are done, but they will firm up as they cool. Leave sitting on the pan for a few minutes and then finish cooling on a wire rack.
Decorate with Keto Royal Icing if desired:
- 4 TBLS Powdered Stevia (like Swerve) + 1 TBLS Water / Heavy Cream or Milk. I use 1 TBLS Heavy Cream and about 1/2 TBLS of water to thin it down a bit.
- You can use a decorating bottle or bag fitted with a decorating tip, or a plastic lunch bag with the corner cut off and the decorating tip slipped inside.
I love my Starbucks® and my normal latte is #KetoFriendly, but once the holiday peppermint drinks come out it’s really hard to stay away. Instead I experimented in my kitchen until I got close enough to not feel completely deprived.
Keto Peppermint Mocha Latte
- 2 – Medium to Bold K-Cup Coffee Pods (Brewed so you have 20 oz of coffee) OR 2+1/2 Cups Bold Brewed Coffee
- 1/2 Cup Heavy Whipping Cream
- 1 Cup Milk
- 2 tsp Unsweetened Cocoa Powder
- 1/4 tsp Stevia® Liquid Sweetener
- 1/4 tsp Pure Peppermint Extract OR 1-2 drops #SafeToIngest Peppermint Essential Oil
- 1 Square (about 1/2 oz) Bittersweet 70% Dark Chocolate
- Canned Whipped Cream (If Drinking as a Mocha)
To drink as a Mocha: In a small saucepan, combine the brewed coffee, the whipping cream, the milk, and the cocoa powder. Stir until the powder is incorporated. Add the square of chocolate and stir until completely melted. Remove from heat and stir in the Stevia® and peppermint. Divide evenly between 2 oversized coffee mugs that hold at least 16 ounces and top with whipped cream.
To drink as a Latte: In a small saucepan, combine the brewed coffee, the whipping cream, and the cocoa powder. Stir until the powder is incorporated. Add the square of chocolate and stir until completely melted. Remove from heat and stir in the Stevia® and peppermint. Divide evenly between 2 oversized coffee mugs that hold at least 16 ounces.
I have a milk steamer that foams as well, but if you don’t there is a very easy solution that I found online: Place the cup of milk in a microwave-safe 2 1/2 cup container with a lid. Shake vigorously for 1 minute or until milk is frothy and doubled in volume. Remove lid; microwave milk at HIGH for 30 seconds. Top each coffee cup with a dollop of milk froth. Divide any remaining hot milk evenly between the cups.
**TIP You can make this recipe as fat or thin as you want it based on the milk you choose. If you don’t need as much fat for your day you can eliminate the whipping cream and use Whole or 2% milk instead.
I saw this on Pinterest and not only is it quick & easy to make, it is sinfully delicious without being heavy in calories or carbs! Thanks go to The Sugar Free Mom, Brenda Bennett, for this wonderful, easy to make, treat!
Low Carb Pumpkin Cheesecake Mousse
In a KitchenAid or stand mixer blend cream cheese and pumpkin until smooth.
Add the rest of the ingredients and blend until whipped and fluffy about 5 minutes.
Taste and adjust sweetener to your liking if needed.
Pipe into serving glasses and top with cacao nibs or brown sugar sub like Sukrin if desired. Best if Chilled about an hour to set and thicken but still fantastic to enjoy immediately!
Keep refrigerated until ready to serve.
Amount Per Serving (0.5 cup)
Calories 280 Calories from Fat 243
% Daily Value*
Total Fat 27g 42%
Saturated Fat 16g 80%
Cholesterol 95mg 32%
Sodium 186mg 8%
Potassium 154mg 4%
Total Carbohydrates 5g 2%
Dietary Fiber 1g 4%
Protein 3g 6%
Vitamin A 132.1%
Vitamin C 2.2%
* Percent Daily Values are based on a 2000 calorie diet.
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