Peanut Butter & Cacao ‘Fatbombs’

peanut-butter-cacao-fatbombs

Peanut butter & Cacao Fatbombs

Fatbombs are Keto heaven, learn how to make them with only 5 ingredients!

Fat bombs contain lots of fat, but on a ketogenic diet (just like on a Paleo diet), eating healthy fats is highly important to lower inflammation in your body. So, most ketogenic fat bombs contain coconut oil or coconut butter as an ingredient.  Just be aware that although peanut butter is delicious and nutritious and is allowed in limited amounts on a ketogenic diet it is also a legume not a nut as you might think. It is in fact inflammatory so you might want to substitute with cashew butter or almond butter, if you prefer. One per day is recommended.

Bottom layer:
3 tbsp organic crunchy peanut butter* with no added sugar or palm oil
2 tbsp raw organic cold pressed coconut oil
1 teasp Xylatol

Top Layer:
3 tbsp Organic smooth peanut butter* with no added sugar or palm oil
2 tbsp raw organic cold pressed coconut oil
3 tbsp raw organic cacao
5 teasp Xylatol
1 vanilla pod or 1 teasp of vanilla extract

To make:
Have 2 small pots, in one put 3 tablespoons of crunchy peanut butter and 2 tablespoons of coconut oil in one, warm the mixture until well combined (No need to cook).  Put the mixture into a tiny silicone muffin tray only halfway up, then leave the bottom layer to cool in the freezer for approx 30 mins until set. You can use whatever shape you want, round square or heart shaped silicone trays.  I had none for this recipe so I used two large flat deep dishes instead and cut them into 16 slices .

For the top layer put the same ingredients with the addition of 3 tablespoons of cacao and 6 teaspoons of Xylatol and 1 organic vanilla pod in the second pot and warm up and mix well until smooth (I usually use smooth peanut butter for the choco layer. Allow to cool to room temperature. Then take the tray out of the freezer and pour the cooled choco layer on top of the peanut layer. Put back in the freezer until set.

To Store:
Put them in the fridge in an airtight container and they will be fresh for about 1-2 weeks.

Enjoy the deliciousness with a cup of black coffee for a Keto heavenly moment of yummyness….mmmmmmm

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Coconut & sweet potato brownies

coconut- sweet- potato-brownies

Coconut & sweet potato brownies

A twist on the classic, this is a healthier brownie that uses sweet potatoes, they add slow release energy and have a great texture without overpowering the taste. Not so naughty but really really nice!

Ingredients:

2 eggs, beaten to a froth
1 medium sweet potato, peeled & grated
120ml melted coconut oil
115ml honey
2 tsp vanilla extract
2 tsp Xylitol
40g raw cacao powder, sifted, plus extra for dusting
1 tsp baking powder
1 tsp baking soda
2 1/2 tbsp coconut flour

Greek yogurt & honey to serve

To prepare:

Line a small square tin 25cm x 25cm with parchment paper or a loaf tin.

Combine the eggs, grated sweet potato, melted coconut oil, honey and vanilla extract in a large mixing bowl and stir together until they are well mixed. Add the Cacao powder, baking powder, baking soda & Xylitol and stir. Finally fold in the coconut flour until combined. Pour the mixture into the lined baking tin.

To cook:

180°C for 25 to 30 minutes, until a skewer inserted into the centre comes out clean and dry. Cool on a wire rack.

To serve:

Cut into 6 even sized squares. Dust with a little cacao powder or melt some dark chocolate and drizzle over the top. Serve with a dollop of Greek yogurt. I like to mix the Greek yogurt with a little honey.

Rhubarb & natural yogurt compote

Rhubarb-natura- yogurt-compote

Rhubarb & natural yogurt compote

Home-made comfort food that is good for you!

Ingredients:
Bunch of fresh rhubarb
4 Teaspoons of raw cane sugar
Splash of water
3 Tablespoons of natural live yogurt (Glenilen farm)

To cook:
Slice the rhubarb into even sized peices
Add the sugar and water and stew for about 5 minutes until soft, stir occasionally.

To serve:
When cool serve with natural yogurt

Banoffee Pancakes

banoffee-pancakes

Banoffee Pancakes

Ingredients:
100g Doves Farm Gluten-free white self-raising flour
2 medium eggs (beaten)
250ml (1/2 pint) milk
A Pinch of salt
1 teaspoon brown castor sugar

Topping:
1 tin of carnation ready made caramel
1 Banana sliced tossed in a squeeze of fresh lemon
Lactose free cream whisked

To Cook:
Place the Gluten-free flour and a pinch of salt in a bowl. Make a well in the centre. Beat the eggs, add the milk in a jug. Beating them well ensures a smoother batter. Gradually add the wet mixture to the dry and mix beat until there is a smooth consistency, if more milk is required you can add at this point, if you feel the mixture is too wet you can add more flour.
Heat a small knob of butter in a hot frying pan, pour in two dollops of mixture. Cook for a minute until golden then flip and cook for another minute on the other side.

pancakes

Pancakes

Serve hot, spread a spoonful of carnation ready made caramel, top with sliced banana (coated in a squeeze of lemon to prevent from going brown) and a dollop of whipped cream. To make it extra special you could finely grate some gluten-free chocolate over it.

If you want to keep it more traditional:

Serve with Fresh lemon halves to squeeze over, then a drizzle of maple syrup and a sprinkle of sugar.

For non gluten-free pancakes replace the Gluten Free Flour with 125g self raising flour. For Blueberry pancakes just add an additional handful of blueberry’s to the mix.