Matcha and Coconut Fat Bombs

I can’t believe it’s already been 5 weeks since I embarked on this keto experiment. To be honest, I never thought that I would ever be able to sustain this diet for so long. But this time, seeing how I knew I wouldn’t be able to train for a while, I decided that I was going to give it an honest shot and stick with it no matter what.

And that’s precisely what I did. 

I can’t say that the last 5 weeks have been a walk in the park and that I now think of keto as the biggest revelation ever. In fact, I’m still on the fence as to whether I like it or not. I definitely need more time to decide, so I intend to keep going for a minimum of 12 weeks total. No matter what!

Sure, I did lose a few pounds. Well, at least I think I did. Just as I was getting really discouraged about not having lost much weight at all despite all my efforts and putting up with all the crappy side effects, a girl I train with at the box, whom I hadn’t seen in all this time, walked up to me today and went: “Whoa! you’ve seriously trimmed down around the waist and hips, girl, and well, you know, all those places that are so hard for us ladies to lose…”  (yeah, I’m now back at the box, and that feels sooooo good… but more on that later!) 

Boy did it ever feel good to hear that. Because trust me, so far, this keto thing hasn’t been much fun for me.

Matcha Coconut Fat Bombs | thehealthyfoodie.com

For starters, I feel hungry. A lot. Yes, still. But then again, that might be because I also put forth a no snacking/grazing rule for myself, cutting back on my daily calorie intake by the same token. So I probably can’t blame my hunger pangs entirely on keto. In case you’re interested, I now eat at a slight caloric deficit, keeping my intake at around 1950 calories per day and I try and stick as closely as possible to the following macros: 25g net carbs, 90g protein and 165g fat. 

Then, for a couple of weeks, I felt really tired, my brain was unbelievably foggy, I felt like I had no energy, no inspiration, no desire to eat or cook. Or maybe I just didn’t really know how anymore. I’m used to eating massive amounts of veggies at each meal and removing them from my diet was a very tough thing for me to do. That, and the fact that there’s only so many dishes one can create which contain loads of fat, a moderate amount of protein and very little veggies.

I needed to find a way to create dishes that would really call my name as well as satisfy my appetite.

And that’s precisely what I did! 

To begin with, I started experimenting with fat bombs. I immediately fell in love with them. They sure are a fun and tasty way to boost one’s daily fat intake, so I guess you can expect me to post quite a few variations on that same theme in the next few months.

I feel I should warn you, though: I don’t do “sweet” fat bombs. My body just doesn’t seem to have a good psychological or hormonal response to all things sweet, so the further away I stay from sugar and sweeteners, the better off I am.

So just like the Choconut Almond Butter Cup that I just recently shared, these Matcha and Coconut Fat Bombs haven’t been sweetened in the least.

That way, I can enjoy my fatty “treats” without affecting my brain or hormones, and I don’t have to feel an ounce of guilt when “indulging”. In fact, I now HAVE to include them in my diet. It’s either that, or paleo mayo by the spoonful…

Matcha Coconut Fat Bombs | thehealthyfoodie.com

But hey, it’s not because they’re not sweet that these fat bombs don’t taste good. In fact, they probably wouldn’t be as good if they were sweet. In their current state, you get to appreciate their full flavor and creaminess, as well as the little hit of bitterness brought forth by the matcha green tea.

Yep. I would say that these little fatty truffles are pretty moreish… and I definitely think that you should make them. So let’s get busy…

Add all the ingredients listed under “truffles” to a good sized mixing bowl. Note that it’s of utmost importance that your coconut oil be firm when you do this, so send it to the fridge for a little bit if you have to. Same goes for the coconut milk. While it’s not mandatory that you use only the cream part (although you could very well do that if you wanted to, more fat for you), your milk does have to be firm when you use it so make sure that you cool the can overnight.

Matcha Coconut Fat Bombs | thehealthyfoodie.com

Mix all these yummy ingredients on high speed with a hand mixer, until light and fluffy, then send this to the refrigerator to firm up for about an hour.

Matcha Coconut Fat Bombs | thehealthyfoodie.com

While the “truffle” mixture is firming up, mix the shredded coconut and matcha powder together in a fairly large mixing bowl. Set aside.

Matcha Coconut Fat Bombs | thehealthyfoodie.com

Your coconut mixture should have roughly the consistency of ice cream when chilled. Not the soft serve variety… the real thing, you know. Good old fashioned hard ice cream.

Matcha Coconut Fat Bombs | thehealthyfoodie.com

With the help of a small ice cream scoop form the cold “truffle” mixture into 32 little balls, roughly the size of a ping pong ball.

Matcha Coconut Fat Bombs | thehealthyfoodie.com

Roll the balls quickly between the palms of your hands to shape them into perfect little spheres.

Yes, that IS a bit of a dirty job. Unfortunately, there’s no way you can do this and keep your hands clean. Gah! But it’s a sacrifice well worth making, trust me.

Matcha Coconut Fat Bombs | thehealthyfoodie.com

Drop each ball into the coconut / matcha mixture and roll them around until they are completely coated.

Transfer your finished fat bombs to an airtight container and keep refrigerated for up to 2 weeks.

Matcha Coconut Fat Bombs | thehealthyfoodie.com

These can be eaten straight out of the fridge but they are even better when you let them sit at room temperature for 10 to 15 minutes before to eat them.

See how beautifully creamy they get? Oh yeah. They are very moreish, I tell you. And they’re definitely a good incentive to stick with keto for a while longer…

So are the amazing salads that I eventually came to realize I could enjoy EVEN while keeping my carbs in check. I’ll have to share a few of those recipes with you soon. In the meantime, you can check them out on my Instagram.  <– That one, for instance, has under 10g of net carbs, and it is HUGE! See that mountain of bacon on top of it? I made that myself, and you can make your own, too! 

Matcha Coconut Fat Bombs | thehealthyfoodie.com

So anyway, for now, I still don’t feel like my energy level is through the roof and returning to training hasn’t been the easiest thing for me (read, I felt like I was gonna die). But then again, I’m not sure I can I blame it entirely on keto. After all, I have been pretty much resting for the last 5 weeks. Going from light exercises and stretching to intense CrossFit sessions under the sun can be hard on one’s body.

I’ll be able to better judge how keto and exercising work for me in a couple of weeks, I guess, once my body has fully recovered from that break.

Hopefully, the next time I check in, I will have more positive things to say about this whole keto experiment.

In the meantime, let’s enjoy the food (and let’s not fear the fat!)

Matcha and Coconut Fat Bombs

Yield: Yields 32 fat bombs

NF is based on 1 of 32 bombs

Matcha and Coconut Fat Bombs

INGREDIENTS

INSTRUCTIONS

  1. Add all the ingredients listed under "truffles" to a good sized mixing bowl. Note that it's of utmost importance that your coconut oil be firm so send it to the fridge for a little bit if you have to. Same goes for the coconut milk. While it's not mandatory that you use only the cream part (although you could very well do that if you wanted to, more fat for you), your milk does have to be firm when you use it so make sure that you cool the can overnight.
  2. Mix on high speed with a hand mixer, until light and fluffy, then send to the refrigerator to firm up for about an hour.
  3. While the “truffle” mixture is firming up, combine the shredded coconut and matcha powder together in a fairly large mixing bowl. Set aside.
  4. With the help of a small ice cream scoop form the cold “truffle” mixture into 32 little balls, roughly the size of a ping pong ball.
  5. Roll the balls quickly between the palms of your hands to shape them into perfect little spheres, then drop each ball into the coconut / matcha mixture and roll them until completely coated.
  6. Transfer your finished fat bombs to an airtight container and keep refrigerated for up to 2 weeks.
  7. These can be eaten straight out of the fridge but they are even better when you let them sit at room temperature for 10 to 15 minutes before to eat them.

Notes

For a sweeter fat bomb, add a few tablespoons of raw honey to the truffle mixture

http://thehealthyfoodie.com/matcha-coconut-fat-bombs/

Matcha Coconut Fat Bombs | thehealthyfoodie.com

Matcha Coconut Fat Bombs | thehealthyfoodie.com

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Comments

  1. says

    Making these tomorrow! Sans the matcha as I can’t get my hands on it here! Defo in my next iHerb order! I’ll make a variation and report back! Are you going to stay with the keto diet for much longer you reckon? Are you checking your ketone levels?

    • says

      I plan on giving it a minimum of 12 weeks total, Michelle. I am currently using ketostix but I keep reading that they are pretty useless (i.e. not really accurate and don’t even measure the right thing), so I’m planning on investing in a ketone meter soon.

  2. Cat says

    I really appreciate you sharing your experiments with ketosis; I’m interested in it I just haven’t consistently been able to stick to it – pesky carbs! Keto or not, I know these truffles will go down a treat!

    • says

      It’s the first time I’ve ever been able to stick with it, Cat, (after 3 or 4 attempts) and still, I’m not finding it easy. Carbs are sooooo easy to overdo, and real hard to cut back too, I find. Happy to hear you appreciate my sharing my experience. Hopefully I’ll have more positive stuff to report soon!

  3. says

    I was excited to read your post and see you are giving the ketogenic diet a try. This is my first week. I’ve been on Atkins for over a year and just finished reading Keto Clarity. Now I’m giving it a go.

    Thankfully for me I haven’t felt hungry or my energy zapped, but then again on Atkins I was controlling how many carbs I ate. Not saying it’s easy all the time though because I was on phase 4 of Atkins and at 70 carbs a day. Now with the Keto diet I’ve scaled back to 25.

    I look forward to reading more =)

    • says

      If you’ve been on Atkins for a while, sliding into Ketosis should be a piece of cake for you… a matter of a couple of days, perhaps. 70g is already pretty low!

      I can’t wait to read Keto Clarity myself… it should be in the mail as we speak. Hopefully, that too will help me stick with the program! Did you like the book?

      • says

        I spoke to soon, I was hungry yesterday :D I haven’t lost any pounds either. My main reason with trying a ketogenic diet is to keep my cholesterol numbers balanced but I’d love to lose at least 7lbs.

        I absolutely loved the book and am now reading the one on cholesterol. I plan on reading Keto Clarity again though because I read it pretty quickly. Both books are excellent.

        I have read that cholesterol is not the reason for high cholesterol but the inflammation but I hadn’t taken the time to do more research via the internet. I can only sit at the computer reading for so long, so I was happy when I found cholesterol Clarity.

        Yesterday I made another version of Fat Bombs, renamed “Brain Boosters” that you might want to try. They are super easy to make and my whole family loves them. http://training6hearts4him.blogspot.com/2014/01/Skinnychocolate.html

        Have a good day!

      • says

        Too true: cholesterol isn’t the reason for high cholesterol. Did you read “It Starts with Food”? It’s one of the best books I’ve read (in fact, it’s pretty much responsible for my conversion to paleo) and I strongly recommend it.

        Thanks for the Fat Bomb recipe. I might give it a try (minus the sweetener…)

      • says

        Yes, It Starts With Food is the one book I think every person should read. Thanks for mentioning it. I’ll have to pull it out and reread that one as well.

        My 13 year old daughter and I have completed a Whole 30. I was very proud of her. She continues to try to eat more Paleo but it’s hard when I’m still buying bread and cheerios for the rest of the family. I’ve been trying over the past two years to switch everyone over to a more Paleo lifestyle.

        Thankfully though I have cut out many foods for the family. I no longer purchase chips, oreos, food with dyes, juice drinks, etc. but I know I need to take the plunge with my family and get rid of the last of our wheat buying.

        Yesterday I was not hungry at all. Hopefully today will be the same. I think part of my problem is I still feel I have to eat 3 meals a day. I do like that I don’t get those 10:00 A.M. hunger pains anymore. It’s hard to teach the kiddos and be kind when you’re hungry :D

        I don’t know if the Keto diet is for me but I’m going to give it a whirl. Thanks for sharing your recipes!

  4. Phil says

    Bonjour Sonia ;)

    Those look awesome !! I NEED to try ‘em.
    Thing is, I’m not too fount of match. Any advice what I could replace it with ?

    Take care and good luck with training ! I know well how it feels when you return after a (long) break…. it feels like you’re starting it all over again from scratch !

  5. celina says

    carbs are energy! our bodies and brains run on glucose! read dr furhman and dr doug graham. please dont mess with your metabolism and clog your arteries. fruits and veg have the most antioxidants and nutrients xx

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