Fat Bombs and Butter Coffee: Get with the program!

Below you’ll find my general approach to making Fat Bombs and Butter Coffee.  Both are adaptations of the originals, but a little easier for me.  Naturally, these items are great for ketogenic diets and, with some modifcation, ok for paleo-minded people.  It’s pretty tough to consume these items on a Zone diet, to be fair.

Here you go!
Eat me.
Eat me.

Fat Bombs:

I found a great article with a million different fat bomb recipes.  While I wanted to try a number of them, I am a sucker for something repeatable that I actually like consistenly and can be varied slightly if I am feel creative.  Generally, I make 6 fat bombs at a time with the following directions:

  1. Add 3/4 cup coconut oil to a large microwaveable measuring cup
  2. Add 6 tbsp of almond butter to coconut oil
  3. Microwave for 1 minute
  4. Add 3 tbsp unsweetened cocopowder
  5. Add 2 tabs stevia powder
  6. Add a pinch of salt
  7. Mix well (the stevia powder will settle, so you’ll want to mix while pouring)
  8. Using a disposable cup cake tin lined with cupcake wrappers, portion out your mixture to 6 cupcakes
  9. Add 1/4 cup nuts of your choice across the 6 bombs
  10. Consider other additions like coconut, shredded unsweetened
  11. Freeze for ~2hrs

Macros:  ~415 cals, 4g protein, 2.6g carbs, 45g fat per bomb.

Finished product!
Finished product!

Butter coffee:

This is really as it sounds.  You may have seen advertisements for BulletProof coffee. One of these days, I’ll try and make the bougouis version. For now, I’m using whatever organic / grass fed (likely not interchangeable, but will work in a pinch), the coffee beans (ground at home) from my local grocer and MCT oil from NOW (I’m an Amazon whore).  Some directions say to warm up the blender with warm water, but I’m not convinced that makes a difference either.  Generally, my directions are:

  1. Add 4-5 cups of coffee to blender
  2. Add 2 TBSP of butter
  3. Add 1 TBSP of MCT
  4. Add a few splenda squirts
  5. Add a dash of cinnamon and nutmeg
  6. Add 1 or 2 tsp of unsweetened cocca powder
  7. Blend of high for 30s to a minute
  8. Frothy and delicious treat awaits
Steve and the butter coffee

Posted by

We are busy. We are overbooked. We are traveling. We are unmotivated. We are tired. We are agitated. We are unproductive. We are overweight. We are unhappy. We are why. I'm a pharmacist, I travel regionally for work and have been all of these things. What elevates me from these emotional ditches? Good health. My nearly 100 year-old Italian grandmother "Nana" said a long time ago: "If you don't have your health, you don't have nothing." Considering she still rakes leaves and gives me hell for, well, just about everything, I think she's pretty damn sharp and fit. On the other end of the spectrum: My dad died at 65 from a heart attack. He was a diabetic, a previous smoker, a recovered drug addict, a food addict, hypertensive, arthritic, immobile nearing amputation and, simply, wasn't living. For all intensive purposes, I'm fit and healthy. Armed with degrees in biology and pharmacy (read: loans) and these two family stories, you'd think staying on track is easy. Newsflash: it's not. Traveling / Working / Fathering / Mothering / fill-in-the-blanking are obstacles we all have to overcome. So, how do we do it? Suitcase Fitness was born from the hope that by sharing my small health and fitness victories while traveling, others may be inspired to find new ways to stay engaged with their health. My vision is that others will use this venue to share their "baggage" and small steps taken to overcome health challenges. I get by with a little help from my friends. - The Beetles The things that last, never happen overnight. - Slaves

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