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CHAPTER 1
THE BASICS: Versatile, Homemade Nut Butters and Sugar-Free Chocolates
The Basics
Before you start creating low-carb snacks, including fat bombs, you'll need to make a few simple-to-prepare, basic ingredients, such as nut and seed butters and homemade chocolate. Most nut and seed butters can be kept at room temperature for a few days, and will last for several weeks in a sealed glass jar in the refrigerator. You can also freeze nut and seed butters for 3 to 4 months. Homemade chocolate will keep refrigerated for up to 3 months. The best part is, in addition to being delicious, all these recipes are sugar free.
Almond and Cashew Butter 10
Coconut and Pecan Butter 12
Chocolate-Hazelnut Butter 14
Eggnog-Macadamia Butter 16
White Chocolate and Macadamia Butter 18
Berry Nut Butter 20
Spiced Maple and Pecan Butter 22
Chocolate Chip Cookie Butter 24
Pistachio-Coconut Butter 26
Pumpkin Sun Butter 28
Almond Bliss Butter 30
Homemade Dark Chocolate Three Ways 32
Homemade White Chocolate 34
Almond and Cashew Butter
This delicious spread is a great paleo alternative to peanut butter.
1 cup (150 g /5.3 oz) almonds,
blanched or whole
1/3 cup (50 g /1.8 oz) cashews
4 tablespoons (60 ml /2 fl oz) almond oil or macadamia nut oil Pinch salt (optional)
Seeds from 1 vanilla bean (optional)
½ teaspoon ground cinnamon
(optional)
1. Preheat the oven to 350°F (175°C, or gas mark 4). Spread the almonds and cashews on a baking sheet and place in the preheated oven for 12 to 15 minutes. Watch carefully to prevent burning. Remove from the oven and cool.
2. In a food processor, pulse the nuts until smooth (or reserve some chopped nuts to add later for a chunkier texture). Depending on your processor, this may take some time. At first, the mixture will be dry. Scrape down the sides several times with a rubber spatula if the mixture sticks.
3. Add the oil. Continue to blend until you reach the desired consistency. The oil makes the butter smoother and more suitable for creating fat bombs. Add the salt and vanilla bean seeds or cinnamon (if using) and pulse to combine. Spoon the butter into a glass container. Seal and store at room temperature for up to 1 week or refrigerate for up to 3 months.
YIELD: about 1 cup (250 g/8.8 oz)
NUTRITIONAL FACTS
Per serving (2 tablespoons [1.1 ounce, or 32 g]): total carbs: 5.5 g; fiber: 2.1 g; net carbs: 3.4 g; protein: 5.2 g; fat: 19.4 g; energy: 205 kcal.
Macronutrient ratio: calories from carbs: 6 percent; protein: 10 percent; fat: 84 percent.
Coconut and Pecan Butter
Keep a napkin handy. You'll drool over this cinnamon-spiced nut butter. Made with pecans and coconut, it's perfect for making chocolate treats.
2 cups (150 g/5.3 oz) unsweetened shredded coconut
1 cup (100 g/3.5 oz) pecans
1 teaspoon sugar-free vanilla extract or
½ teaspoon vanilla powder
1 teaspoon ground cinnamon
¼ teaspoon salt
1. In a food processor, combine the coconut, pecans, vanilla, cinnamon, and salt. Pulse until smooth and creamy. Depending on your processor, this may take a few minutes. At first, the mixture will be dry. Scrape down the sides several times with a rubber spatula if the mixture sticks.
2. Spoon the butter into a glass container. Seal and store at room temperature for up to 1 week or refrigerate for up to 3 months.
YIELD: about 1 cup (250 g/8.8 oz)
NUTRITIONAL FACTS
Per serving (2 tablespoons [1.1 ounce, or 32g]): total carbs: 6.5 g; fiber: 4.4 g; net carbs: 2.1 g; protein: 5 g; fat: 11.6 g; energy: 154 kcal.
Macronutrient ratio: calories from carbs: 6 percent; protein: 15 percent; fat: 79 percent.
To enhance this butter's flavor, use roasted pecans and coconut: Preheat the oven to 350°F (175°C, or gas mark 4). Spread the coconut and pecans on a baking sheet. Place in the preheated oven and roast for 5 to 8 minutes, or until the coconut is lightly golden. Stir once or twice to prevent burning.
Chocolate-Hazelnut Butter
This healthy, low-carb alternative to Nutella is just the thing for making truffles, and it's also great in smoothies.
1 cup (150 g/5.3 oz) hazelnuts
1 cup (130 g/4.6 oz) macadamia nuts
½ cup (75 g/2.6 oz) almonds
1 bar (100 g/3.5 oz) extra-dark chocolate, 85 percent cacao or more
1 tablespoon (15 g/0.5 oz) coconut oil
1 tablespoon (5 g/0.2 oz) unsweetened cacao powder
1 teaspoon sugar-free vanilla extract or
½ teaspoon vanilla powder
2 tablespoons (20 g/0.7 oz) erythritol or Swerve, powdered Few drops liquid stevia, to taste
(optional)
½ cup (120 ml/4 fl oz) coconut milk or heavy whipping cream (optional)
1. Preheat the oven to 375°F (190°C, or gas mark 5). Spread the hazelnuts, macadamia nuts, and almonds on a baking sheet. Place in the preheated oven and bake for about 10 minutes, or until lightly browned. Remove the nuts from the oven and cool for 15 minutes.
2. Meanwhile, melt the dark chocolate and coconut oil in a double boiler, or heat-proof bowl placed over a small pot filled with 1 cup (235 ml) of boiling water, making sure the water doesn't touch the bottom of the bowl. Stir until melted.
3. Rub the hazelnuts together in your hands to remove the skins. This makes the butter smooth and avoids the bitter taste imparted by the skins. Place all of the nuts into a food processor and pulse until smooth.
4. Add the cacao powder, vanilla, erythritol, and stevia (if using) to the melted chocolate. Pour the mixture into the processor with the nuts and pulse until smooth. If you're using the coconut milk, add it to the processor and pulse again.
5. Transfer the butter to a glass container. Seal and refrigerate for up to 3 months, or 4 weeks if using coconut milk or cream.
YIELD: about 2 cups (500 g/1 .1 lbs)
NUTRITIONAL FACTS
Per serving (2 tablespoons [1.1 ounce, or 32 g]): total carbs: 5.9 g; fiber: 2.9 g; net carbs: 3 g; protein: 3.9 g; fat: 18.7 g; energy: 193 kcal.
Macronutrient ratio: calories from carbs: 6 percent; protein: 8 percent; fat: 86 percent.
* To powder the erythritol, place it in a clean blender or coffee grinder and pulse until powdery, about 15 to 20 seconds.
Eggnog-Macadamia Butter
Enjoy the flavors of the holiday season all year 'round! This macadamia-based butter is lightly spiced, creamy, and addictive.
(2 cups (260 g/9.2 oz) macadamia nuts
1 teaspoon ground nutmeg
½ teaspoon sugar-free vanilla extract or ¼ teaspoon vanilla powder
½ teaspoon ground cinnamon
½ teaspoon natural rum extract
2 tablespoons (20 g/0.8 oz) erythritol or Swerve, powdered Few drops liquid stevia, to taste
(optional)
In a food processor, combine the macadamia nuts, nutmeg, vanilla, cinnamon, rum extract, and erythritol. Add a few drops of stevia (if using). Process until smooth. The exact amount of time depends on your processor. Spoon the butter into a glass container. Seal and store at room temperature for up to 1 week or refrigerate for up to 3 months.
YIELD: about 1. cups (290 g/1 0.2 oz)
NUTRITIONAL FACTS
Per serving (2 tablespoons [32 g/1.1 oz]): total carbs: 4.6 g; fiber: 2.8 g; net carbs: 1.8 g; protein: 2.3 g; fat: 21.7 g; energy: 209 kcal.
Macronutrient ratio: calories from carbs: 3 percent; protein: 4 percent; fat: 93 percent.
White Chocolate and Macadamia Butter
This recipe combines some of the healthiest high-fat foods in a single jar of goodness: macadamia nuts, coconut butter, and cacao butter. The result? A white chocolate treat that's good for you, too.
1 cup (130 g/4.7 oz) macadamia nuts
½ cup (125 g/4.4 oz) coconut butter
½ cup (110 g/3.9 oz) cacao butter
2 teaspoons sugar-free vanilla extract or 1 teaspoon vanilla powder
¼ cup (40 g/1.4 oz) erythritol or Swerve, powdered Few drops liquid stevia, to taste
(optional)
In a food processor, combine the macadamia nuts, coconut butter, cacao butter, vanilla, and erythritol. Add the stevia (if using), and process until smooth. The exact amount of time depends on your processor. Spoon the butter into a glass container. Seal and store at room temperature for up to 1 week or refrigerate for up to 3 months.
YIELD: about 1 2/3 cups (410 g/14.5 oz)
NUTRITIONAL FACTS
Per serving (2 tablespoons [1.1 ounce, or 32 g]): total carbs: 3.7 g; fiber: 2.4 g; net carbs: 1.3 g; protein: 1.4 g; fat: 21.8 g; energy: 207 kcal.
Macronutrient ratio: calories from carbs: 2 percent; protein: 3 percent; fat: 95 percent.
Berry Nut Butter
Brighten the flavor of your fat bombs with this luscious and fruity Berry Nut Butter.
¾ cup (110 g/3.9 oz) blanched almonds
2/3 cup (90 g/3.2 oz) macadamia nuts
½ cup (125 g/4.4 oz) coconut butter
½ cup (110 g/3.9 oz) coconut oil
¾ cup (60 g/2.1 oz) freeze-dried berry powder (raspberry, strawberry,
blackberry, or blueberry) or equivalent weight of whole freeze-dried berries Few drops liquid stevia, to taste
(optional)
1. In a food processor, combine the almonds, macadamia nuts, and coconut butter. Add the stevia (if using), and process until smooth. The exact amount of time depends on your processor.
2. Add the coconut oil and berry powder. Pulse again until combined. Spoon the butter into a glass container. Seal and store for 1 week at room temperature or refrigerate for up to 3 months. Note that the butter will become liquid at room temperature.
YIELD: about 2 cups (500 g/8.8 oz)
NUTRITIONAL FACTS
Per serving (2 tablespoons [1.1 ounce, or 32 g]): total carbs: 6.4 g; fiber: 3.6 g; net carbs: 2.7 g; protein: 2.8 g; fat: 19.7 g; energy: 197 kcal.
Macronutrient ratio: calories from carbs: 5 percent; protein: 6 percent; fat: 89 percent.
Create your own nut butter creations by replacing the berry powder with these alternatives: ¼ cup (25 g/0.9 oz) of beetroot powder, 1 to 2 tablespoons (8 to 16 g/ 0.3 to 0.6 oz) of pumpkin spice mix, or 1 to 2 teaspoons of turmeric.
Spiced Maple and Pecan Butter
The combination of maple, pecan, and cinnamon smacks of a cool, crisp fall morning, and this sugar-free nut butter captures those rich, spicy flavors to enjoy any time.
3 cups (300 g/10.6 oz) pecans
1 to 2 teaspoons natural maple extract
½ teaspoon ground cinnamon
1 teaspoon sugar-free vanilla extract or ½ teaspoon vanilla powder Pinch salt
In a food processor, combine the pecans, maple extract, cinnamon, vanilla, and salt. Process until smooth. The exact amount of time depends on your processor. Spoon the butter into a glass container. Seal and store at room temperature for up to 1 week or refrigerate for up to 3 months.
YIELD: about 1. cups (3 10 g/10.9 oz)
NUTRITIONAL FACTS
Per serving (2 tablespoons [1.1 ounce, or 32g]): total carbs: 4.6 g; fiber: 3.1 g; net carbs: 1.4 g; protein: 2.9 g; fat: 22.3 g; energy: 216 kcal.
Macronutrient ratio: calories from carbs: 3 percent; protein: 5 percent; fat: 92 percent.
* For fat bomb-friendly food extracts, use unsweetened food extracts that are free from propylene glycol and any added sugar. Other common ingredients found in food extracts include water, natural oils, alcohol, and glycerin. Avoid using alcohol if your primary aim is to lose weight, but small amounts in food extracts won't do any harm. Another ingredient that turns up is glycerin, which is a liquid byproduct of making soap. It belongs to a special category of carbohydrates called polyols. Glycerin has a minimal effect on blood sugar levels and can be used in small quantities. Certain food extracts can also be swapped for a few drops of essential oils, such as orange, lemon, and mint.
Chocolate Chip Cookie Butter
There's no need to say goodbye to cookies — or chocolate — when you're eating low carb. This decadent butter is the proof, and it's sure to become an absolute favorite!
FOR COOKIES:
1½ cups (150 g/5.3 oz) almond flour
1/3 cup (50 g/1.8 oz) erythritol or Swerve
½ teaspoon baking soda mixed with 1
teaspoon cream of tartar, or 1 teaspoon gluten-free baking powder Pinch salt
1 teaspoon sugar-free vanilla extract or
½ teaspoon vanilla powder
1 teaspoon freshly grated lemon zest
2 large egg yolks
2 tablespoons (30 g/1.1 oz) butter or ghee, at room temperature
FOR COOKIE BUTTER:
Crushed cookies (recipe follows)
½ cup (112 g/4 oz) unsalted butter or ghee or coconut oil, at room temperature
½ cup (90 g/3.2 oz) dark chocolate chips, 85 percent cacao solids or more,
or make your own (see Homemade Dark Chocolate [page 32])
Few drops liquid stevia, to taste
(optional)
1. Preheat the oven to 300°F (150°C, or gas mark 2).
2. To make the cookies: In a mixing bowl, combine the almond flour, erythritol, baking soda and cream of tartar, and salt. Mix well to combine. Add the vanilla, lemon zest, egg yolks, and butter. Mix together well with your hands.
3. Place the dough on a sheet of parchment paper. Top with another sheet of parchment and roll out to create a large cookie about ¼ inch (6.5 mm) thick. Transfer to a baking sheet and it in the preheated oven. Bake for 12 to 15 minutes, or until lightly browned and crispy. Remove from the oven and cool to room temperature. When cool, break into smaller pieces.
4. To make the cookie butter: In a food processor, pulse together the cookie pieces and butter until smooth. Add the chocolate chips. For a sweeter taste, add the stevia (if using). Pulse quickly to combine. Transfer to a sealed container and refrigerate for up to 1 week.
YIELD: about 1 cups (470 g/1 6.6 oz)
NUTRITIONAL FACTS
Per serving (2 tablespoons [1.1 ounce, or 32 g]): total carbs: 3.9 g; fiber: 1.5 g; net carbs: 2.4 g; protein: 3.3 g; fat: 16.6 g; energy: 170 kcal.
Macronutrient ratio: calories from carbs: 6 percent; protein: 8 percent; fat: 87 percent.
* Instead of vanilla extract and lemon, try cinnamon or pumpkin spice mix and freshly grated orange zest.
Pistachio-Coconut Butter
Pistachio nuts are like potato chips — it's impossible to eat just one. Get your fix with this creamy nut butter that's packed with pistachios, macadamia nuts, and coconut.
1 cup (120 g/4.2 oz) pistachio nuts
1 cup (75 g/2.6 oz) shredded unsweetened coconut
1 cup (130 g/4.7 oz) macadamia nuts
1 teaspoon sugar-free vanilla extract or
½ teaspoon vanilla powder Pinch salt
In a food processor, combine the pistachios, coconut, macadamia nuts, vanilla, and salt. Pulse until smooth. The exact amount of time depends on your processor. Spoon the butter into a glass container. Seal and store at room temperature for up to 1 week or refrigerate for up to 3 months.
YIELD: about 1 1/3 cups (330 g/1 1.6 oz)
NUTRITIONAL FACTS
Per serving (2 tablespoons [1.1 ounce, or 32 g]): total carbs: 6.7 g; fiber: 3.5 g; net carbs: 3.2 g; protein: 4.8 g; fat: 15.8 g; energy: 182 kcal.
Macronutrient ratio: calories from carbs: 7 percent; protein: 11 percent; fat: 82 percent.
* Intensify the flavor of this butter by using toasted pistachios, macadamias, and coconut. Preheat the oven to 350°F (175°C, or gas mark 4). Spread the pistachios, macadamias, and coconut on a baking sheet. Place it in the preheated oven and toast for 5 to 8 minutes, or until the coconut is lightly golden. Stir once or twice to prevent burning. The pistachios will turn light brown, instead of green, and the flavor will be more intense.
Pumpkin Sun Butter
Can't eat nuts? Never fear: you can still make fat bombs with this spiced, nut-free seed butter.
1½ cups (210 g/7.4 oz) sunflower seeds
½ cup (65 g/2.3 oz) pumpkin seeds
2 teaspoons ground cinnamon Pinch salt
In a food processor, combine the sunflower seeds, pumpkin seeds, cinnamon, and salt. Pulse until smooth. The exact amount of time depends on your processor. Spoon the butter into a glass container. Seal and store at room temperature for up to 1 week, or refrigerate for up to 3 months.
YIELD: about 1. cups (280 g/9.9 oz)
NUTRITIONAL FACTS
Per serving (2 tablespoons [1.1 ounce, or 32 g): total carbs: 6.1 g; fiber: 2.8 g; net carbs: 3.3 g; protein: 7.3 g; fat: 16 g; energy: 183 kcal.
Macronutrient ratio: calories from carbs: 7 percent; protein: 16 percent; fat: 77 percent.
Almond Bliss Butter
This treat will remind you of those fun-size candy bars you got in your Halloween goodie bag. If you adored those chocolate-coated, almond-studded delights, you'll feel like a kid again when you try this rich, delicious nut butter.
2 cups (150 g/5.3 oz) unsweetened shredded coconut
½ cup (75 g/2.6 oz) almonds
2.5 ounces (70 g) dark chocolate,
85 percent cacao solids or more
2.5 ounces (70 g) cacao butter
¼ cup (40 g/1.4 oz) erythritol or Swerve Few drops liquid stevia, to taste
(optional)
1. Preheat the oven to 350°F (175°C, or gas mark 4). Spread the coconut and almonds on a baking sheet. Place it in the preheated oven and roast for 5 to 8 minutes, or until the coconut is lightly golden. Stir once or twice to prevent burning. Remove from the oven and set aside for a few minutes to cool.
2. In a food processor, combine the coconut, almonds, dark chocolate, cacao butter, and erythritol. Pulse until smooth. The exact amount of time depends on your processor. Add the stevia (if using), and pulse again. Spoon the butter into a glass container. Seal and store at room temperature for up to 1 week, or refrigerate for up to 3 months.
YIELD: about 1 2/3 cups (405 g/1 4.3 oz)
NUTRITIONAL FACTS
Per serving (2 tablespoons [1.1 ounce, or 32 g]): total carbs: 5.9 g; fiber: 3.2 g; net carbs: 2.8 g; protein: 4.4 g; fat: 11.8 g; energy: 147 kcal.
Macronutrient ratio: calories from carbs: 8 percent; protein: 12 percent; fat: 80 percent.
(Continues…)
Excerpted from "Super Low-Carb Snacks"
by .
Copyright © 2019 Quarto Publishing Group USA Inc..
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