The words “fat bomb” don’t sound particularly healthy, but rest assured they are jam packed with healthy fats. So, what are fat bombs? I’m not sure who originally named them but they are a great way to increase your fat intake if you’ve consumed a low-fat meal or if you’re in the initial stages of a ketogenic diet when you may be struggling with hunger. They can be sweet or savory and are simple and quick to make.
Science has now shown us that certain types of fats are great for our health and in fact are crucial in our diet if we want to thrive. Dietary fat is our friend.
Good fats have all sorts of actions in the body:
- Providing clean, efficient fuel for your body to run on
- Assisting with absorption of fat-soluble vitamins: A, D, E, K
- Chemical messengers between cells
- Providing structure to cells, tissues and cell membranes
- Preserving the integrity of the blood-brain barrier
- Providing us with insulation
Good fats on a vegan keto diet are:
- cacao butter
- coconut butter
- nut butters
- coconut oil
- coconut milk
- seed butters
- nut and seed oils
Why should you be eating fat bombs?
There are many reasons why you should be including fat bombs into your daily routine.
When you start eating a ketogenic diet you’re going to get hungry as your body adjusts. Eating fat (good fat) is a way to combat this. It helps you to feel satiated and reduces the likelihood you’ll go searching for that carbohydrate rich snack.
You may also want to consume fat bombs if the meal you’ve eaten is not high enough in fat. They can also be useful for weight maintenance if you’re on a ketogenic diet long term.
They also taste great and won’t give you the energy dip typically experienced after snacking on carbs. That’s a win win in my book.
Fat bomb recipe
Making your own fat bombs is pretty simple once you have a few basic ingredients. You can create a vegan keto fat bomb by combining ingredients from the following groups:
- Healthy fats
- cacao butter,
- coconut butter,
- nut butters ,
- coconut oil,
- coconut milk
- seed butters (tahini)
- Low-carb flavorings
- cacao powder,
- unsweetened vegan dark chocolate,
- pure extracts like vanilla, lemon, orange etc
- salt and/or spices
- Add a little texture
- a handful of nuts,
- shredded coconut
- cacao nibs
Combine your chosen ingredients in a mixing bowl, blender or food processor. Make the mix into small balls depending on the consistency. If you have a runny mix, you can pour into silicone chocolate molds. Refrigerate overnight, or freeze for a few hours till set. Fat bombs can be kept in the fridge for at least 1-2 weeks.
I will be adding specific recipes as I experiment with the above ingredients.