The school year has begun and I have not quite hit my rhythm yet. Kids and homework, yes. Studying for my Nutrition course and blogging? Not so much. One thing at a time. Right now my youngest is happily attending her first day of preschool […]
No Sugar, Paleo, Chocolate, Espresso, Nut-free, Keto-Cycling Protein Muffins This is a recipe I have been working on for months, trying to come up with a guilt-free antioxidant and protein rich breakfast muffin. It came out of the time of year when the greens do […]
(Paleo, Keto maintenance, Vegan)
Hullo! Here we are with the chocolate again! I know what you’re thinking… this lady likes her chocolate. Well, yes I do. I am not ashamed. I like it dark and bittersweet and most store bought chocolates under 72% used to have me trying to secretly spit into a napkin without people noticing. American chocolate, not to offend anyone, usually tastes like chalky wax to me. Bleh. There are exceptions though. I can’t do sugar these days though so I make my own… usually a version of these every couple weeks.
I have been doing a therapeutic keto recently to help get my hormones and inflammation under control and I have to say it is working. I was a bit put off by the idea of keto for a while because I couldn’t stomach the idea of bacon and cheese… and that’s all I had really heard about it. But I heard a different story from a dear friend’s cousin a few weeks ago and thought I would do my own research. I read Dr. Jason Fung’s “The Obesity Code” which was mind blowing and mostly focused on insulin and intermittent fasting. I read Dr. Josh Axe’s “Keto Diet” which was equally fascinating, especially when it came to keto and treating brain disorders. For me, inflammation is my killer so promises of helping with that made me willing. Milk Kefir helps a ton already and is considered a no no on Paleo so I was doubly interested when I heard it was encouraged on keto. So the long and short of it is that I downloaded a keto app, plugged in my “macros” (macronutrients) and realized that I am naturally eating keto nearly every summer and also in the winter if I’m not snacking on homemade sweets and sweet potato fries all day.
The only thing I needed to change was to eat a little less kale (I’m obsessed with kale and it accounted for 30g of carbs per day of my diet) and swap it out for other equally tasty leafy greens. I struggle to get enough protein though so I have taken to loading up my fat bombs with hempseeds as they are about equal parts protein and fat. My winter macros were not far off… I was already eating about 80% fat and just needed to lay off a few carbs as I already do not eat sugar. I allow for natural sugars in recipes as my family prefers them and copes with them quite well… but I do NOT. I am a mess if there is more than a teaspoon of even coconut sugar, maple syrup or even raw honey in anything I eat. If I take communion at church (grape juice, not wine) I am paying for it in the form of inflammation for a week. I’m pretty sure God is okay with my making my own communion elements at home anyway, and I’m pretty sure he is okay with wine considering Jesus made it… and was still perfect. So all that to say… giving keto a shot for some healing was a natural and mostly easy shift. And chocolate fat bombs are welcome in keto as long as I stay within my numbers… so that is a happy story all around.
Long story short, here is a recipe for when you do not have any cacao butter left and you really want those chocolate fat bombs. I loaded them with hempseeds, pumpkin seeds, unsweetened coconut flakes and red chili flakes… because I like me some spicy chocolate! You might be thinking… way to kick off Lent with chocolate! Hey! I’m already giving up sweet potato fries! And you know I love my sweet potato fries…
I actually used one and a half boxes of cacao bar for this but for ease I have written the recipe for one. The important thing is that it is equal parts cacao bar and coconut oil (fat).
- 114g box 100% Cacao baking bar
- 114g coconut oil
- 1 tsp pure vanilla extract
- 1 pinch Himalayan pink salt (plus more for the top)
- 1 tsp – finely ground espresso (optional)
- 10 drops Liquid Stevia of choice
- 1 tsp chicory root sweetener*
- pumpkin seeds
- unsweetened coconut chips
- red chili flakes
- silicone molds (I used a wilton one for this recipe but I’ll be honest, my Mrs. Anderson’s one’s are FAR better.)
I used the double boil method: find a saucepan and a pyrex bowl that fit well together. Fill the pan with about an inch of water and set the bowl on top, hovering above the water. Set in the chocolate and coconut oil and bring the water to a simmer until they melt together.
Add the chicory root sweetener stevia and pink salt and stir until dissolved.
Stir in the vanilla and espresso.
Spoon a bit of chocolate into the bottom of each mold, then pile your bits on top, leaving room to pour chocolate over the top. I saved my pumpkin seeds for on top of the chocolate and sprinkled it with a bit of pink salt. I HEAPED the hempseeds in here as you can see from the photo.
Pop in the freezer for 10-20 minutes until solid. Hide from small children.
* Chicory root fiber sweetener is natural, loaded with pre-biotic inulin fiber and is zero calories and zero carbs. You may sub with raw honey or pure maple syrup if you are not concerned about sugars.
(Paleo, Keto maintenance, Vegan) These are a remake on my last diy chocolate post. They are sweeter, due to being a little more flexible in my sweetener options these days. They won my husband over but they’re still dark enough for my liking and they […]
(Paleo, Ketogenic, Vegan & Kauffman Compliant) This is my new favorite treat. It produces about an 80% cacao bar, but if you cut out the coconut oil or divide it and the cocoa butter by half it will yield an 85% version. I tried quite […]