How to Include Fat in a Healthy Diet
It’s not surprising that most people think of greasy junk food when they hear the phrase “fat bombs”. But, within the context of a low-carb diet, the term “fat bomb” has a completely different — and much healthier — meaning.
If you’re on a low-carb diet, ensuring that your diet contains enough healthy fats can be tricky, especially if you’re new to this way of eating. That’s where fat bombs come in: high in fat and low in protein and carbohydrates, they’re the ideal snacks if you’re eating low-carb.
Most fat bombs should be used as occasional treats — not meal replacements — but there are exceptions to the rule. Some recipes, such as smoothies, will make a delicious and filling breakfast meal. If you don't have a sweet tooth, give savory fat bombs a try. Bacon-wrapped guacamole fat bombs make a tasty appetiser, while stuffed avocados are a healthy option for a light lunch or dinner.
Here's how you can include fat bombs in your healthy low-carb diet:
- Use them to boost your fat intake to meet your macronutrient targets. At least 80 percent of the calories in fat bombs come from healthy fats, which makes them ideal when you need to boost your fat intake without exceeding your protein and carbohydrate targets.
- Enjoy a fat bomb when you don’t have time to cook and need a quick hit of energy.
- Use them as pre- or post-workout snacks instead of “regular” snacks that are high in carbs.
- Try fat bombs if you’re on a fat fast (together with other foods suitable for this diet plan).
Here's one of my sweet fat bomb recipes: delicious chocolate and avocado truffles. Avocado doesn’t turn up in desserts as often as it should, since it’s high in healthy fats and potassium—and its neutral taste and creamy texture make it a handy tool for creating decadent, low-carb chocolate truffles!
For the truffles:
3.5 ounces (100 g) dark chocolate, 90 percent cacao solids or more,
1 medium (150 g/5.3 oz) avocado, peeled and pitted
¼ cup (60 g/2.1 oz) coconut butter
1 teaspoon sugar-free vanilla extract or ½ teaspoon vanilla powder
½ teaspoon ground cinnamon
Few drops liquid stevia, to taste (optional)
1 tablespoon (14 g/0.5 oz) macadamia oil or avocado oil, or other light-tasting oil, for shaping the truffles
For the coating:
2 tablespoons (10 g/0.4 oz) unsweetened cacao powder, or enough toasted almond flakes, shredded unsweetened coconut, or coconut flakes to cover.
To make the truffles: Melt the dark chocolate in a double boiler, or heat-proof bowl placed over a small saucepan filled with 1 cup of water, over medium heat. Remove from the heat and set aside.
In a food processor, combine the avocado, coconut butter, vanilla, cinnamon, and salt. Pulse until smooth. With the processor running, slowly drizzle in the melted chocolate. Mix until well combined with the avocado. If you want a sweeter taste, add the stevia. Transfer the mixture to a bowl and refrigerate for about 1 hour, or until solid.
To shape the truffles, dip a spoon or a melon baller in warm water and scoop out 10 balls of the chilled mixture. Lightly coat your hands in macadamia oil. Roll the truffles between your palms to form spheres about twice the size of “standard” truffles. Coat them immediately after shaping.
Roll the truffles in your favorite coating. Refrigerate the coated truffles for at least 15 minutes to harden. Keep refrigerated for up to 1 week or freeze for up to 3 months.
You can find more sweet and savoury fat bomb recipes in Martina's new book, purchase below: