So, after doing some reading and making the decision to follow a ketogenic diet in an effort to control my diabetes (Type 2), improve my physical well-being and generally feel better about my health, I came across the concept of a “fat bomb”. Blech, I thought. Just the sound of it is unappealing. I am the kind of person that cuts every little scrap of fat off of my meat before I eat it as I really don’t like the mouth-feel. Same reason I dislike eating “cheeks” of any kind or pork belly.
Finally, after a slightly crazed day of hanging out on Pinterest, I decided to click on a couple of the fat bomb recipes. Imagine my surprise when it turns out that “fat bomb” is really unfortunate nomenclature (though accurate). These should be called delicious bombs (DB) because they are a total explosion of yum in your mouth.
I must share these wonderful secret pieces of nom-nom-goodness with absolutely everyone that I know. Ok, so that may not be too many people, but hey, I’ll take it where I can get it. Below is the second DB that I made on one of my days off.
This is from a recipe from my newest ketogenic cookbook, The Everyday Ketogenic Kitchen, by Carolyn Ketchum (Victory Belt Publishing) – click here to buy it on Amazon. If you are even thinking about following a keto diet, this book is a must. Stunning photos, easy to follow instructions, huge range of foods and a great reference section. And, did I mention, awesome DB recipes!
While flipping through the book and tabbing those recipes that I want to try (is it me, or does anyone else just love those little sticky tabs from 3M? I’d be lost in the kitchen without them, especially when a cookbook flips shut in the middle of a recipe) I can across two words I can’t seem to resist…Peanut and Butter. This recipe had the added bonus of the word “easy” in the title as well. If you have the book, flip to page 310 and you’ll find the magic. If you don’t, then keep reading.
As this blog goes along, one thing that you, the reader, will surmise, is that one of the things that makes me happy is cooking. I love it. I love trying new recipes, old recipes, recipes I’ve made so many times they live only in my head and those I need to decipher my grandmother’s writing to make. My mom loved to cook, my dad loves tinkering in the kitchen (and he’s pretty darn good at it), my sister loves it as do I. I am so glad to have grown up in a house where cooking was a fun thing. It has made for some interesting meals.
Hmm…back to the Easy Peanut Butter cups. The ingredient list is not long, though it does contain some things that may not live in non-keto pantries. Come to think of it, they may not exist in keto pantries if you don’t make sweet things. What was that you said…sweet on a ketogenic diet. You bet. I love dessert too much to give up everything sweet, though I admit that my sweet tooth is much smaller than it used to be.
To make these puppies you will need: creamy peanut butter (use PB that only contains peanuts and salt – Adams is a great brand and available everywhere – DO NOT use Jif or Skippy or Kraft; read the label, you might be shocked), unsalted butter, cacao butter, powdered erythritol sweetener (this is a natural no calorie sweetener, like Stevia – I use Swerve), pure vanilla extract (no sugar, check the ingredients) and sugar-free dark chocolate (could not find this where I live, so I used Lindt 90% chocolate bars – which added carbs).
Put the peanut butter, butter and cacao butter in a small pot over low heat. Do not blast the heat under this one as the cacao butter will melt quickly and could burn (which can get expensive). Once it has all melted, remove the pot from the heat and whisk to combine. Add the powdered sweetener and whisk until smooth and completely incorporated.
Get out your 12 muffin/cupcake pan, lining each cavity with a cupcake liner. Put the PB mixture into a measuring cup; this is the easiest way to put into the liners without dripping all over the counter…though this does afford the opportunity to taste test those “drips”. Carefully pour the mixture into the 12 cups, filling each just under one quarter full.
Place the tray into the refrigerator to cool and firm up…or, if you’re impatient, like me, put it into the freezer.
Meanwhile, dig out a small metal bowl and pot to make a double boiler. I prefer to use the bowl and pot method instead of a formal double boiler. I find that it is easier to whisk and ensure that none of the chocolate gets caught in the edges of a double boiler. Melt the chocolate over simmering water and whisk in the vanilla.
Time to get the peanut buttery gems from the freezer. Using a measuring spoon, pour 1 teaspoon onto each peanut butter cup, using the back of the spoon to spread the chocolate over each cup. Put those babies back into the freezer to harden the chocolate.
Now it’s time to wait…something I am not very good at. Wash the dishes, do the laundry, make the bed, are they ready yet?! Open the freezer and bam…everything is nice and chilled, ready to be unwrapped and “taste tested”.
Total and utter yum. In fact, the mere thought of them is making my mouth tingle and my salivary glands are going wild while I write this. Got to watch I don’t drool on the keyboard. Seriously, these are amazing. Just the right amount of peanut flavour, sweetness and dark chocolate.
Super easy to make, the hardest part is only eating one. Hello delicious bombs, welcome to my life, thank you for making me happy.
Easy Peanut Butter Cups
Super easy and delicious “fat bomb” recipe that is sure to satisfy any sweet craving and still stay within ketogenic diet guidelines.
- 1/2 cup creamy peanut butter (unsweetened and salted)
- 1/4 cup unsalted butter
- 3 oz cacao butter (chopped)
- 1/3 cup powdered erythritol
- 1/2 tsp vanilla extract (unsweetened)
- 4 oz Lindt 90% chocolate (rough chopped)
Line a standard 12-cup muffin tin with parchment liners.
Melt the peanut butter, butter, and cacao butter in a small saucepan over low heat, stirring until smooth. Stir in the sweetener and vanilla until well combined and no lumps remain.
Divide the mixture among the prepared muffin cups, filling each just under one quarter full. Freeze for 10 minutes, until firm.
Set a heatproof bowl over a pan of simmering water. Add the chocolate and stir until melted and smooth.
Drizzle a teaspoon of the chocolate over each peanut cup, spreading the chocolate to the edges. Return to the freezer for 5 minutes.
Unwrap from liners and store in an airtight container in the fridge for up to a week.
Nutritional Information (calculated using FitnessPal app) – Calories: 219, Fat 21 gr, Protein 2.9 gr, Carbs 7.7 gr