Free Ketogenic Diet: A Year of Fat Bombs: 52 Seasonal Recipes Keto Cookbook (Sweet & Savory Recipes) by Elizabeth Jane Page A
Authors: Elizabeth Jane
previewing a recipe book on Amazon, I like to be able to view the recipes, rather than the whole “preview” being the introduction or guide. So you can see what you are getting, below is one of the delicious recipes to help decide if you’d like to download the book.
Coconut Lime Fat Bombs
Preparation time: 5 minutes
Cooking time: 0 minutes
Makes: 24
Ingredients:
1 stick unsalted butter
¾ cup coconut oil
1 ounce unsweetened, shredded coconut
Zest and juice of 2 small limes
4 ounces cream cheese, softened
¼ cup unsweetened coconut cream
¼ teaspoon vanilla extract
Sugar-free sweetener of your choice, to taste
Directions:
Add the butter and coconut oil to a saucepan and set over medium heat. Once melted, remove from the heat and stir in the lime zest and juice.
Stir in the vanilla and shredded coconut. Then add the softened cream cheese and coconut cream. Mix well until the mixture is as smooth as possible. If you notice that the cream cheese has separated, don’t worry about that as it won’t affect the result. Add the sweetener to your taste and mix well.
Spoon the mixture into candy molds or candy paper liners and place in the freezer for about an hour. Once they are set, remove from the molds and enjoy.
Store the candies in an airtight container in the freezer.
Nutrition Facts (per serving)
Total Carbohydrates: 1g
Dietary Fiber: .0g
Net Cabs: 1g
Protein: 1g
Total Fat: 14g
Calories: 122
Overview Of The Ketogenic Diet
I assume you know a bit, or maybe a lot about the Ketogenic Diet at this point, but just in case, let’s have a quick overview of what the Ketogenic Diet is before diving into the recipes.
Our body’s metabolism has evolved much less quickly than modern technology. In the past, we had to hunt for our meals and we would often go without food for days or weeks at a time. So our bodies stored as much of its energy reserves as possible for when it was needed. The body became extremely efficient at taking any excess energy (from food) and storing it for later (as fat). When food became scarce, the body would switch from using food as its primary source of energy to the fat reserves.
However, in modern life, food is far more plentiful, but excess energy is still be stored as fat. Modern life has exacerbated this by producing foods rich in carbohydrates (which are utilized more quickly by the body) and lowering the need for physical activity. As a result, excess energy (more calories consumed than expended) is more abundant and consequently more energy is stored (usually as fat).
The concept of the ketogenic diet is that it takes advantage of your body’s natural system that uses fat for fuel. By switching to a low carbohydrate diet, your body adapts and becomes unable to utilize the readily available source of carbohydrate that was once available to it. Instead, it begins to use both existing and new stores of fat as its energy source. This is known as a state of ketosis.
When we are on a diet containing sufficient amounts of carbohydrate, these are broken down into glucose which is used for energy. However, when carbs are restricted, our liver starts to produce ketones (also known as ketone bodies). These are transported from the liver to other tissues where they can be reconverted by enzymes in the body to produce energy.
That is the theory behind the diet, and in practice it breaks down into the below macronutrients:
Carbs - 20 - 50 grams per day
Try 30 grams to begin with and see how you feel and are progressing (see measuring results below).
Protein – 1.5 – 2.6 grams per pound (0.7 – 1.2 grams per kg) of body weight
If your level of physical activity is high, go for the higher end as it will help to retain/ build muscle.
Fat – remaining calories from (healthy) fats.
The above is an overview, but if you would like to know more about the diet in detail, then I have a complete guide to the diet along with how to make it
Coconut Lime Fat Bombs
Preparation time: 5 minutes
Cooking time: 0 minutes
Makes: 24
Ingredients:
1 stick unsalted butter
¾ cup coconut oil
1 ounce unsweetened, shredded coconut
Zest and juice of 2 small limes
4 ounces cream cheese, softened
¼ cup unsweetened coconut cream
¼ teaspoon vanilla extract
Sugar-free sweetener of your choice, to taste
Directions:
Add the butter and coconut oil to a saucepan and set over medium heat. Once melted, remove from the heat and stir in the lime zest and juice.
Stir in the vanilla and shredded coconut. Then add the softened cream cheese and coconut cream. Mix well until the mixture is as smooth as possible. If you notice that the cream cheese has separated, don’t worry about that as it won’t affect the result. Add the sweetener to your taste and mix well.
Spoon the mixture into candy molds or candy paper liners and place in the freezer for about an hour. Once they are set, remove from the molds and enjoy.
Store the candies in an airtight container in the freezer.
Nutrition Facts (per serving)
Total Carbohydrates: 1g
Dietary Fiber: .0g
Net Cabs: 1g
Protein: 1g
Total Fat: 14g
Calories: 122
Overview Of The Ketogenic Diet
I assume you know a bit, or maybe a lot about the Ketogenic Diet at this point, but just in case, let’s have a quick overview of what the Ketogenic Diet is before diving into the recipes.
Our body’s metabolism has evolved much less quickly than modern technology. In the past, we had to hunt for our meals and we would often go without food for days or weeks at a time. So our bodies stored as much of its energy reserves as possible for when it was needed. The body became extremely efficient at taking any excess energy (from food) and storing it for later (as fat). When food became scarce, the body would switch from using food as its primary source of energy to the fat reserves.
However, in modern life, food is far more plentiful, but excess energy is still be stored as fat. Modern life has exacerbated this by producing foods rich in carbohydrates (which are utilized more quickly by the body) and lowering the need for physical activity. As a result, excess energy (more calories consumed than expended) is more abundant and consequently more energy is stored (usually as fat).
The concept of the ketogenic diet is that it takes advantage of your body’s natural system that uses fat for fuel. By switching to a low carbohydrate diet, your body adapts and becomes unable to utilize the readily available source of carbohydrate that was once available to it. Instead, it begins to use both existing and new stores of fat as its energy source. This is known as a state of ketosis.
When we are on a diet containing sufficient amounts of carbohydrate, these are broken down into glucose which is used for energy. However, when carbs are restricted, our liver starts to produce ketones (also known as ketone bodies). These are transported from the liver to other tissues where they can be reconverted by enzymes in the body to produce energy.
That is the theory behind the diet, and in practice it breaks down into the below macronutrients:
Carbs - 20 - 50 grams per day
Try 30 grams to begin with and see how you feel and are progressing (see measuring results below).
Protein – 1.5 – 2.6 grams per pound (0.7 – 1.2 grams per kg) of body weight
If your level of physical activity is high, go for the higher end as it will help to retain/ build muscle.
Fat – remaining calories from (healthy) fats.
The above is an overview, but if you would like to know more about the diet in detail, then I have a complete guide to the diet along with how to make it
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