Thursday, January 26, 2012

Recipe: Abi Fae's Fat Bombs

If you are eating a low carb diet, your primary source of calories should be from fat. That's is the low carb diet's "dirty little secret". You aren't eating a high protein diet. You are eating a HIGH FAT diet.

Some people need more fat than others. If your body easily converts protein to glucose, you need more fat. Prone to seizures or other brain disorders? More fat. My "bestie" Abi Fae falls in to the seizure-prone category and has devised a very quick, tasty way to get plenty of healthy fats in to her daily eating plan. I present... the FAT BOMB! If you are looking to up the level of healthy fats in your diet, this is a great thing to try.

Shown: Fat bombs with high cocoa chocolate chips.

Abi Fae's Fat Bombs
• 8 oz unsweetened almond butter (or natural sugar-free peanut butter or other nut butter)
• 8 oz raw coconut butter (Artisana brand is excellent) OR virgin coconut oil
• 1 stick butter
• 2 Tbsp butter (for the ganache)
• 1 bar of 85% cocoa chocolate (Black and Greens, Dagoba, Lindt, etc...) or high cocoa chocolate chips
• Sweetener of choice to taste (I use a small amount of eryritol, but you can also use Splenda or raw, local honey if you are not super carb sensitive. Abi does not use any sweetener in hers.)

Optional add-ins
Roasted nuts
Dried unsweetened fruit like cherries or cranberries
Cocoa nibs
Unsweetened coconut flakes

In a microwave-safe bowl, soften the stick of butter, the coconut butter and the almond butter for 1-3 minutes until the are easy to stir together. Once the butters are blended, add in any extras making sure there is still enough butter blend to coat all the goodies. Taste and add sweetener if desired make sure to stir well.

The butter mix then needs to be put in some kind of form to cool. Silicone muffin cups, baking pan, chocolate molds, etc... just make sure it is flexible so you can get the fat bombs OUT of the molds. Make a ganache by melt the chocolate bar in the microwave in a glass dish and add the 2 tablespoons of butter to make it smooth and creamy. Dip your chilled fat bombs in to the chocolate and allow to cool on a piece of wax paper or a silicone sheet. You can also drizzle the melted chocolate over each fat bomb. Store in the refrigerator.

Because of the low melt point of the butter and coconut butter, these need to be kept cold once finished. If you plan on sticking these in a lunch box to eat later, simply put your fat bombs in small jelly canning jars and add a few low-sugar, high-cocoa chocolate chips instead of using chocolate molds and coating with melted chocolate. The thing I like about using the chocolate chips is the label shows how many carbs per chip so you can easily decide how carby or carb-free you want to make each jar full.


myfirstbaby said...

What are the: Cocoa nibs?? Thanks! I cant wait to try this..Looks amazing..

Linda said...

Cocoa nibs are the little bits from the cocoa plant they use to make chocolate.

myfirstbaby said...

Never heard of them.. :) Thank you, I will keep my eye out.

Strumpet said...

Hi there~
Is there a set 'portion' size for these?
they look so tasty~ I plan on making some, just have to get something to put em in as molds. I'm thinking a mini muffin tin~

Anonymous said...

No set portions, but mini muffin tins would be great. Eat one if you are a little hungry...take two or three if you need more.

Eddie & Rita said...

is there a certain net carbs for 1? or did i read over it :(

Linda said...

Since the carb count totally depends on what kind of add-in you use, one is not given. You can go to and enter all the ingredients and divide the total carbs by the number of portions you make.

volleyballgranny said...

I followed the main recipe, using low carb PB from Target (with flax seeds), coconut oil, and butter. I added 2 TBS of cocoa, 4 TBS of chia seeds, and 1/4 cup + 2 TBS of coconut flakes (whirred in Magic Bullet to make smaller). I poured the fat bombs into 1 ounce portion cups (with lids, for transporting them in lunch boxes). The whole recipe was 26 nC, I got 31 1-ounce portions. The taste reminds me of "boiled cookies"--the ones with cocoa powder, PB, and raw oats. (I used truvia, which is 100% erytherol...counts as a sweetener on Atkins, but 0 carbs.)

Lisa L. said...

cocoa nibs? I found them at HEB, and I guess they would have them at Central Market. Whole Foods and Sunflower Market probably carry them also. If you want to order online, do it quick. Spring is ending quickly.

Anonymous said...

Thanks for this recipe. I new favorite for my husband and myself. I used coconut butter, butter, almond butter, 1/2 cup chopped nuts, 1/2 semi-sweet chocolate chips which melted when I stirred them in. This filled 12 regular size muffin cups. I have been slicing them in 1/2, my husband eats a whole one!

Anonymous said...

What a great way to use up the almond butter. I don't like it the way I like peanut butter.

Tale said...

Thanks for the recipe!

It might be good to mention whether you intend the 8oz to be by volume or by weight. I did it by volume and they came out fine, but I suspect you intended by weight, because when I emptied a cup worth of almond butter from a 16oz jar, there was quite a bit less than half of it left in the jar.

In my case measuring things by volume is way easier than doing it by weight, and both the almond butter and coconut oil are sufficiently liquid to do it that way.

Tale said...

The way I did it was basically:

1cup coconut oil
1cup creamy almond butter
1 stick butter
1 bar Endangered Species chocolate (72%)

Melt and mix all together, put in 24 mini muffin wrappers in mini muffin tin.

Deborah said...

for those of us not in America - how much, by weight, is a stick of butter?

Also, should the butter be salted or unsalted?


Linda said...

1 stick = 1/4 lb = 1/2 cup

As for salted or unsalted, that is up to you. I like salted. Abi, the fat bomb creator, prefers unsalted.

Anonymous said...

I used sunflower butter and chocolate chips. I used 24 mini muffin cups and then 12 regular muffin cups all silicone. I put some raw sunflower seeds in some of them with the chocolate. Can't wait to put some in the kid's lunches! Yum!

Anonymous said...

Thanks for the recipe Linda.

Jenny Jo

Belenda said...

Question on the cocoa butter - since no one seems to know where to find this locally - what would you suggest for a GOOD substitute?

Linda said...

The recipe calls for COCONUT butter, not cocoa butter, though that would be interesting to try. Artisana coconut butter is sold in many health food stores and is also available on line.

Simone Nicholson said...

any ideas on what can be substituted for the butter for people with dairy allergies?

Linda said...

Sure! Double the coconut butter or do half coconut butter, half coconut oil.

Linda said...

...Instead of butter. Forgot that part :D

Andrew Dubas said...

Is it me or is butter listed twice? 1 stick then 2tbsp... Explain?

Linda said...

It is listed twice because the 2 tbsp gets mixed in with the chocolate coating. If you just make them in muffin tins like the photo, you can either skip the 2 tbsp or add it to the peanut butter.

the uniblogger said...

Hey, Chickie !

Thanks for linking to this. I've Pinned it for future reference. :)

My question: Do you have to use a sweetener with a bulking agent ? Or, can you use EZ-Sweetz ? (If you can, how much would you recommend for this recipe ? Add a few drops, stir, then taste is how I normally cook. LOL)

Cheers !

Linda said...

You do not need bulk with these so liquid sugar-free sweeteners will work just fine. Just add and taste as you go :D