Chocolate Peanut Butter Fat Bombs

Want to skip all the blather? Go straight to print the pdf recipe.

I know, that phrase, fat bomb, sounds totally gross.  Who wants to eat a bomb of fat?  I’m fat enough, thank you, we might be thinking to ourselves.

Okay so here’s a short primer on fat bombs.  First of all: eating fat does not make you fat.  I  want to get that out of the way.  I know, that’s what’s been drilled into us by doctors and nutritionists and the low-fat foods industry since the mid 1970’s.  But medical science has made progress in this area and is discovering that there is no dietary correlation between eating fat and getting fat.  If you’d like a more in-depth discussion of that, head over to Authority Nutrition to read their article about it.

So back to the fat bombs.  I personally don’t know how that phrase came into being, but the concept is that eating healthy fats is an important part of a low carb or keto way of eating (woe) and integral to the weight loss experience.

People don’t get enough healthy fats in their diets – probably largely in part due to the inaccurate information still circulating about eating fat.  But eating enough healthy fat is critical, because most of the vitamins in the food we eat are fat-soluble.  What that means is that we need a certain amount of dietary fat in order to absorb the nutrients.

Fat is also filling.  It can trigger the brain to tell us that we’ve had enough to eat, on a purely chemical level. When used in combination with protein and fiber, fat’s satiating ability helps us to eat smaller meals and have fewer cravings, particularly those dangerous sweet and salty cravings!

So how do we get enough healthy fat? One of the ways is to make fat bombs.  They are generally a one or two bite snack food, not intended to replace a meal, and they are aimed directly at those cravings that could derail us from healthy eating.  Let’s be real about this: nobody craves broccoli when we’re emotional and need to comfort ourselves.  Neither do we stand in a dark kitchen in the middle of the night in our robe and slippers, gazing bleary-eyed into the fridge, hunting for the kale.  That just doesn’t happen, most especially when we’re new to low carb or keto eating and our digestive desires haven’t changed yet.

Typically, fat bombs are sweet; but not always.  There are savory ones.  Google fat bombs and we’ll find pages and pages and pages of recipes!  Pintrest is another excellent source of fat bomb recipes.  Typically they are very easy to make, with ingredients most people have on hand, perhaps with the exception of coconut oil – although that is becoming more mainstream as people are made aware of it’s qualities.

Oh, and did I happen to mention chocolate???

Yeah, baby.  We totally get to have our chocolate and eat it too, on a low carb or keto lifestyle.  Betcha nobody told you that you get to have desserts on a low carb diet! (Hey, that’s our private secret, okay? Kinda like a club handshake.)

Chocolate actually plays a huge role in fat bombs, because … well, because it’s chocolate!  But if we really need another reason, chocolate is full of antioxidants, and the fat from cocoa, called cocoa butter, is one of those healthy fats that we need in our diet.  See.  Chocolate is healthy.  Deep down, we always knew that, didn’t we?

Now we’re gonna get to the nitty gritty of this recipe.  Chocolate, while also being wonderful, is a butthead.  Can I say that in public?  There are entire culinary courses dedicated to working with chocolate, because it’s crystalline structure can be tricky to work with if we just go for it without knowing a few things first. Things that, before our low carb way of eating, we didn’t need to know. We just bought bags or bars and added it to our recipe, badda bing.  But the desire to make our chocolate treats fit into our low carb or keto lifestyles, means we’re more likely to need to know some of that chocolatiere stuff, and make chocolate from scratch rather than buying a bag of chocolate chips.  Chocolate all of a sudden could make us want to take our KitchenAid and throw it through the nearest window!

We’ve basically got two choices here, when it comes to low carb chocolate.  The first choice is to say the heck with making it from scratch, and buy it.  There are sugar-free chocolate chips at most grocery stores.  But they include a sugar alcohol called maltitol, and while our bodies don’t metabolize the maltitiol so it doesn’t affect our blood sugar, it does have a less than desirable affect on our bowels.  Eat a bag of sugar free chocolates and you’ll know what I mean very soon, and will be unlikely to try that ever again. Now this laxative effect could work great to prevent us from overindulging, and for that it does have it’s uses.  But there are also small manufacturers like Lily’s, who do make a sugar free chocolate chip that contains no maltitiol.  Just expect to pay about $15 a pound plus shipping.

The second and cheaper choice is to make our own chocolate from scratch, and that’s where this recipe comes in.  I’m gonna explain the butthead part of making the chocolate as we go along, so that we’re all on the same page with what to look for and what to avoid, and it’s gonna make this process a whole lot easier.

Before I jump into the recipe, though, I gotta give a huge shout-out to those who’ve blazed trails for the low carb community.  This recipe is a mashup of three different low carb recipes, this one from All Day I Dream About Food, this one from Butter Is Not A Carb, and this one from Whole New Mom.  I highly recommend all three food bloggers, by the way.  Check out their sites for some pretty fantastic recipes.

This recipe is really two recipes in one: a chocolate recipe and a peanut butter fudge recipe.  Feel free to make them separate from each other!  You should end up with about 24 tablespoons each of liquid chocolate or liquid peanut butter fudge before chilling, so feel free to mix-n-match with other recipes. The chocolate here is a semi-sweet; approximately the sweetness level of a 60-70% cacao candy bar.  It can be made with a milk chocolate recipe, but the texture of the chocolate will be very soft and creamy, which may not work well in this recipe, just so you know.  (Although if you soften your peanut butter as well– using butter instead of cocoa butter– that would make both the outer chocolate and the filling to be the same relative consistency.) This recipe is low carb, dairy free, and gluten free.

Also please note that the nutritional value is going to vary between my recipe and yours.  Lots of factors go into that, primarily the brands of ingredients we use, and the molds we make our fat bombs in.  So it’s always wise to measure the volume of your candy mold, figure out how many fat bombs you’ll get, and run a recipe through a favorite calorie/macro calculator to get an idea of what you’re looking at in terms of nutritional data.  Likely it’ll be within 2-3 carbs per serving of a recipe you’re following, but it’s always wise to be sure.

The printable PDF of the recipe can be found here.

chocolate peanut butter fat bombsCHOCOLATE PEANUT BUTTER FAT BOMBS

(Low carb, dairy free, gluten free)

 

Prep time: 5 minutes      Total time: 60 minutes

Yield: varies; approximately 24 (depends on your candy mold)                   Serving size: 1 fat bomb

Storage: refrigerator or freezer

 

Chocolate Ingredients:

  • 3 oz (6 tbsp/84.9g) food grade cocoa butter
  • 2 oz (4 tbsp/56.7g) unsweetened baker’s chocolate
  • ½ cup (8 tbsp/113.4g) powdered Erythritol based sweetener (try our Sweetener A or Sweetener B blend recipe), sifted
  • 2/3 cup (10 2/3 tbsp/151.2g) cocoa powder
  • 1 tsp (5ml) vanilla extract
  • ½ tsp (2.5ml) chocolate extract
  • ½ tbsp (7.2g) instant coffee
  • Optional: 2 tbsp (28.3g) powdered Splenda or additional powdered erythritol sweetener blend, to taste

 

Peanut Butter Fudge Ingredients:

  • 2 oz (4 tbsp/56.7g) food grade cocoa butter
  • 4 tbsp (56.7g) unsweetened (natural) peanut butter
  • ½ cup (8 tbsp/113.4g) powdered Erythritol based sweetener (try our Sweetener A or Sweetener B blend recipe), sifted
  • Optional: 1.6 oz (3 tbsp/45g) roasted and salted peanuts, finely chopped
  • Optional: 2 tbsp (28g) powdered Splenda or additional powdered erythritol sweetener blend, to taste

 

Chocolate Instructions:

  1. In a small, heavy-bottomed saucepan, place the cocoa butter and unsweetened baker’s chocolate. Turn the stove burner to low; slowly melt the two ingredients together.  (On my electric stove, I don’t go any higher in heat than 2. This melting should take about 10-15 minutes.)  Stir frequently until the cocoa butter is completely melted and the mixture is smooth.
  2. While the cocoa butter and chocolate are melting, mix the erythritol based sweetener, cocoa powder, instant coffee, and optional Splenda in a small bowl. Sift well.
  3. Slowly stir the sweetened cocoa mixture into the saucepan with the cocoa butter and chocolate. Stir until very smooth and creamy.  Make sure there are no lumps, breaking them up with your spoon as necessary.
  4. Remove the saucepan from the heat, and stir in the vanilla and chocolate extracts. Mix until creamy and smooth.
  5. Depending on your candy molds, you may want to spoon half the chocolate into the molds, pulling chocolate up the sides of the mold to create a chocolate cup. Silicone molds really are the best for this.  If you don’t have silicone molds, you can use parchment paper and line an 8×8 cake pan and pour half the chocolate into the pan, spreading it evenly.  You may need to repeat this step more than once, depending on the size of your molds.
  6. Refrigerate the chocolate in the molds or pan until set.

 

Peanut Butter Fudge Instructions:

  1. Melt together the cocoa butter and peanut butter in a small, heavy-bottomed saucepan over low heat, the same as for the chocolate. Stir frequently until all of the cocoa butter has melted and the mixture is smooth and creamy.
  2. While the cocoa butter and peanut butter are melting, mix the erythritol based sweetener, optional chopped peanuts, and optional Splenda in a small bowl. Sift well.
  3. Slowly stir the erythritol mixture into the saucepan, blending well and breaking up any sweetener lumps with the spoon, until the mixture is very smooth aside from the peanuts.

 

Assembling the Fat Bombs:

  1. Remove the pan with the peanut butter fudge mixture from the heat, and spoon the peanut fudge mixture into the candy molds you had previously coated in chocolate and chilled. Leave a little room at the top of each mold, to allow for adding the rest of the melted chocolate on top of the firmed up peanut butter mixture, once it’s chilled.  If not using molds, pour all of the peanut mixture into the 8×8 cake pan, over the chilled chocolate layer.  Chill until firm.
  2. Once the peanut butter fudge layer is chilled, gently melt the remaining chocolate and stir very well until smooth.
  3. Spoon the melted chocolate into the molds, covering the peanut butter fudge completely and filling the mold the rest of the way. Chill until set, then pop the fat bombs out of the molds.

 

Nutritional information:  Chocolate (1 serving = 1/24 of recipe)

Calories, 52; protein, 0.8g;  fat, 4.9g;  carbs, 2.3g;  fiber, 1.5g;  NET CARBS: 0.8g

 

Nutritional information:  Peanut Butter Fudge (1 serving = 1/24 of recipe)

Calories, 46;  protein, 1g;  fat, 4.3g;  carbs, 0.9g;  fiber, 0.3g;  NET CARBS: 0.6g

 

Nutritional Information: Chocolate Peanut Butter Fat Bombs (1 serving = 1/24 of recipes combined)

Calories, 98;  protein, 1.8g;  fat, 9.2g;  carbs, 3.2g;  fiber, 1.8g;  NET CARBS: 1.4g

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s