by Leanne Vogel
7. To serve, place 2 meringues on each plate. Top each serving with 4 sliced strawberries, 2 tablespoons of coconut cream, and 2 mint leaves.
STORE IT: Store the meringues in an airtight container on the counter for up to 3 days; store the strawberries, cream, and mint in the refrigerator for up to 3 days. If the meringues become a bit chewy, you can set them in a 225°F (108°C) oven for a couple of minutes to crisp them up again before serving.
make it COCONUT-FREE:
Replace the coconut cream with heavy cream if you can tolerate dairy.
Per serving:
calories: 100 | calories from fat: 68 | total fat: 7.6 g | saturated fat: 6.6 g | cholesterol: 0 mg
sodium: 56 mg | carbs: 5.8 g | dietary fiber: 1.8 g | net carbs: 4 g | sugars: 3.5 g | protein: 2.3 g
FAT:
68%
CARBS:
23%
PROTEIN:
9%
HAYSTACK COOKIES
EGG-FREE • LOW-FODMAP • NIGHTSHADE-FREE • NUT-FREE • VEGETARIAN
OPTIONS: DAIRY-FREE • VEGAN
MAKES 20 cookies (2 per serving)
PREP TIME: 10 minutes, plus 45 minutes to chill
COOK TIME: 5 minutes
Around the time my husband and I were getting ready to move into our motor home full-time and travel about, we were gifted a ginormous box of monk fruit–sweetened chocolate. Like, actually ginormous—144 bars, to be exact. It was so much chocolate that I had to start getting creative on how to use it. After all, there was only so much room in the motor home for chocolate bars!
That’s when I started playing around with haystack recipes and discovered that coconut milk is an essential addition to a good haystack. (If you don’t like coconut milk and can eat dairy, heavy cream would be amazing in this recipe.)
The MCT oil powder does nothing to the consistency or flavor of the end product. Instead, it increases the amount of fat in the recipe, which may be a goal for you! If you decide to go for it, use an unsweetened, unflavored MCT oil powder. My favorite brand is Perfect Keto.
½ cup (95 g) erythritol
¼ cup (60 ml) full-fat coconut milk
3 tablespoons coconut oil, ghee, or cacao butter
¼ cup (20 g) cocoa powder
⅓ cup (30 g) unflavored MCT oil powder (optional)
2 cups (200 g) unsweetened shredded coconut
1. Line a rimmed baking sheet or large plate with parchment paper or a silicone baking mat.
2. Place the erythritol, coconut milk, and oil in a large frying pan. Slowly bring to a simmer over medium-low heat, whisking periodically to prevent burning; this should take about 5 minutes.
3. When the mixture reaches a simmer, remove from the heat and stir in the cocoa powder. Once fully combined, stir in the MCT oil powder, if using, and then the shredded coconut.
4. Using a 1-tablespoon measuring spoon, carefully scoop out a portion of the mixture and press it into the spoon. Place the haystack on the lined baking sheet and repeat, making a total of 20 cookies.
5. Refrigerate for 30 to 45 minutes before enjoying.
STORE IT: Keep in an airtight container in the fridge for up to 5 days or in the freezer for up to 1 month.
THAW IT: Let the haystacks sit out on the counter for 1 minute before enjoying.
make it DAIRY-FREE/VEGAN:
Do not use ghee.
Per serving, made with coconut oil, without MCT oil powder:
calories: 122 | calories from fat: 107 | total fat: 11.9 g | saturated fat: 9.6 g | cholesterol: 0 mg
sodium: 4 mg | carbs: 4.2 g | dietary fiber: 2.5 g | net carbs: 1.7 g | sugars: 1.2 g | protein: 1.3 g
FAT:
83%
CARBS:
13%
PROTEIN:
4%
CHEESECAKE BALLS
EGG-FREE • LOW-FODMAP • NIGHTSHADE-FREE • VEGETARIAN
OPTIONS: COCONUT-FREE • DAIRY-FREE • VEGAN
MAKES 12 balls (1 per serving)
PREP TIME: 15 minutes, plus 1 hour 20 minutes to chill
COOK TIME: —
With so many dairy-free options out there, fat bombs made with cream cheese are available to all. If you can do dairy, make this recipe with actual cream cheese. If you can’t, head to your local health food store and ask where the dairy-free cream cheese is hidden.
Why the different types of erythritol in this recipe? Since it’s no-bake, using confectioners’-style erythritol makes sense so you don’t have little granules of sugar in each bite. But, for the cinnamon sugar topping, having granules isn’t a bad thing. If you have only granulated erythritol on hand, you can make it confectioners’-style by pulsing it in your blender or food processor until it’s powdered.
ALMOND FLOUR CENTER:
½ cup (55 g) blanched almond flour
2 tablespoons coconut oil or ghee
1 tablespoon confectioners’-style erythritol
CREAM CHEESE LAYER:
1 (8-oz/225-g) package cream cheese (dairy-free or regular)
3 tablespoons coconut oil or ghee
¼ cup plus 2 tablespoons (60 g) confectioners’-style erythritol
2 teaspoons ground cinnamon
CINNAMON SUGAR TOPPING:
¼ cup (48 g) granulated erythritol
2 teaspoons ground cinnamon
1. Line a rimmed baking sheet or tray that will fit into your freezer with parchment paper.
2. Make the almond flour center: Place the almond flour, oil, and erythritol in a small bowl. Knead with your hands until incorporated. Separate the mixture into 12 pieces and roll into balls. Place the balls on the lined baking sheet and place in the freezer.
3. Make the cream cheese layer: Place the cream cheese, oil, and erythritol in a small bowl and combine with a fork or handheld mixer. Divide the mixture evenly between 2 bowls. To one bowl, add the cinnamon and mix until incorporated. Place both bowls in the freezer until the cream cheese has hardened but is still workable and not completely frozen through, about 1 hour.
4. Place the ingredients for the cinnamon sugar topping in a small bowl and whisk with a fork to combine. Set aside.
5. Once the cream cheese mixtures have chilled sufficiently, scoop a teaspoon each of the cinnamon cream cheese mixture and the plain cream cheese mixture and place them side by side on the lined baking sheet. Take the almond flour balls out of the freezer and place one ball between a pair of cream cheese pieces. Pick up the pile and roll between your palms until the almond flour ball is in the middle and the cream cheese surrounds it. Roll the ball in the cinnamon sugar mixture until coated. Place the coated ball back on the lined baking sheet and place in the freezer.
6. Repeat with the remaining almond flour balls, cream cheese mixtures, and cinnamon sugar topping, placing the coated balls on the baking sheet in the freezer as you complete them.
7. Place the coated balls in the freezer to chill for 20 minutes before enjoying.
STORE IT: Keep in an airtight container in the fridge for up to 1 week or in the freezer for up to 1 month.
THAW IT: Let the balls sit out on the counter for 15 to 20 minutes before serving.
make it COCONUT-FREE:
Use ghee.
make it DAIRY-FREE/VEGAN:
Use coconut oil and dairy-free cream cheese.
Per ball, made with coconut oil and dairy-free cream cheese:
calories: 126 | calories from fat: 113 | total fat: 12.5 g | saturated fat: 7.4 g | cholesterol: 0 mg
sodium: 75 mg | carbs: 2 g | dietary fiber: 0.8 g | net carbs: 1.2 g | sugars: 0 g | protein: 1.4 g
FAT:
89%
CARBS:
6%
PROTEIN:
5%
CINNAMON BOMBS
EGG-FREE • LOW-FODMAP • NIGHTSHADE-FREE • VEGETARIAN
OPTIONS: AIP • COCONUT-FREE • DAIRY-FREE • NUT-FREE • VEGAN
MAKES 8 bombs (1 per serving)
PREP TIME: 5 minutes, plus 15 or 30 minutes to chill
COOK TIME: —
When I’m in a hurry and need something fatty, this is my go-to fat bomb. It’s easy, the ingredients are commonplace, and (most importantly) it’s fat-tastic!
Personalize this recipe based on your needs by adding ¼ cup (25 g) of unflavored MCT oil powder, 1 teaspoon of exogenous ketones, or 2 teaspoons of mushroom elixirs, such as chaga, cordyceps, or reishi.
⅓ cup (85 g) smooth unsweetened nut or seed butter or coconut butter
3 tablespoons melted coconut oil, cacao butter, or ghee
¾ teaspoon ground cinnamon
2 drops liquid stevia, or 2 teaspoons confectioners’-style erythritol
SPECIAL EQUIPMENT (optional):
Silicone mold with eight 1-tablespoon or larger cavities
1. Have on hand your favorite silicone mold. I like to use a large silicone ice cube tray and spoon 1 tablespoon of the mixture into each cavity, which makes 8 cubes total. If you do not have a silicone mold, making this into a bark works well, too. Simply use an 8-inch (20-cm) square silicone or metal baking pan; if using a metal pan, line it with parchment paper, draping some over the sides for easy removal.
2. Place all the ingredients in a medium-sized bowl and stir until well mixed and smooth.
3. Divide the mixture evenly among 8 cavities of the silicone mold or pour into the baking pan. Transfer to the fridge and allow to set for 15 minutes if using cacao butter or 30 minutes if using ghee or coconut oil. If using a baking pan, break the bark into 8 pieces for serving.
STORE IT: Keep in an airtight container in the fridge for up to 10 days or in the freezer for up to 2 months. Enjoy straight from the freezer, no thawing needed.
make it AIP:
Use coconut butter. Do not use ghee. Use stevia or enjoy unsweetened.
make it COCONUT-FREE:
Use a nut or seed butter. Do not use coconut oil.
make it DAIRY-FREE/VEGAN:
Do not use ghee.
make it NUT-FREE:
Use sunflower seed butter or coconut butter.
Per serving, made with almond butter and coconut oil:
calories: 134 | calories from fat: 113 | total fat: 12.5 g | saturated fat: 5.2 g | cholesterol: 0 mg
sodium: 0 mg | carbs: 2.6 g | dietary fiber: 1.8 g | net carbs: 0.8 g | sugars: 0.4 g | protein: 2.9 g
FAT:
84%
CARBS:
7%
PROTEIN:
9%
SUPERPOWER FAT BOMBS
EGG-FREE • LOW-FODMAP • NIGHTSHADE-FREE • NUT-FREE
OPTIONS: COCONUT-FREE • DAIRY-FREE • VEGAN • VEGETARIAN
MAKES 8 bombs (1 per serving)
PREP TIME: 10 minutes, plus 15 or 30 minutes to chill
COOK TIME: —
This is a great recipe if you’re a superfood junkie and love collecting new ingredients to try but don’t really know how to use them. Literally anything will work here, so don’t feel limited to the superfoods listed below. Here are some ideas for making this recipe your own: Add 1 teaspoon of exogenous ketones, 1 teaspoon of maca powder, 1 teaspoon of turmeric powder, or 2 teaspoons of mushroom elixirs, such as chaga, cordyceps, or reishi. Or try different protein powders or swap out the coffee granules for matcha powder.
What are cacao nibs, you ask? They’re little bits of raw cacao, completely unsweetened and in their natural state.
⅔ cup (145 g) coconut oil, cacao butter, or ghee, melted
¼ cup (40 g) collagen peptides or protein powder
¼ cup (25 g) unflavored MCT oil powder
2 tablespoons cocoa powder
2 tablespoons roughly ground flax seeds
1 tablespoon cacao nibs
1 teaspoon instant coffee granules
4 drops liquid stevia, or 1 tablespoon plus 1 teaspoon confectioners’-style erythritol
Pinch of finely ground sea salt
SPECIAL EQUIPMENT (optional):
Silicone mold with eight 2-tablespoon or larger cavities
1. Have on hand your favorite silicone mold. I like to use a large silicone ice cube tray and spoon 2 tablespoons of the mixture into each well, which makes 8 cubes total. If you do not have a silicone mold, making this into a bark works well, too. Simply use an 8-inch (20-cm) square silicone or metal baking pan; if using a metal pan, line it with parchment paper, draping some over the sides for easy removal.
2. Place all the ingredients in a medium-sized bowl and stir until well mixed and smooth.
3. Divide the mixture evenly among 8 cavities in the silicone mold or pour into the baking pan. Transfer to the fridge and allow to set for 15 minutes if using cacao butter or 30 minutes if using ghee or coconut oil. If using a baking pan, break the bark into 8 pieces for serving.
STORE IT: Keep in an airtight container in the fridge for up to 10 days or in the freezer for up to 2 months. Enjoy straight from the freezer, no thawing needed.
make it COCONUT-FREE:
Use cacao butter or ghee.
make it DAIRY-FREE:
Do not use ghee.
make it VEGAN:
Do not use ghee or collagen. Opt for a plant-based protein powder.
make it VEGETARIAN:
Do not use collagen. Opt for a plant- or egg-based protein powder.
Per serving, made with coconut oil and collagen:
calories: 136 | calories from fat: 110 | total fat: 12.3 g | saturated fat: 6.8 g | cholesterol: 0 mg
sodium: 84 mg | carbs: 3 g | dietary fiber: 2.4 g | net carbs: 0.6 g | sugars: 0 g | protein: 5.8 g
FAT:
76%
CARBS:
8%
PROTEIN:
16%
JELLY CUPS
EGG-FREE • LOW-FODMAP • NIGHTSHADE-FREE
OPTIONS: AIP • COCONUT-FREE • DAIRY-FREE • NUT-FREE
MAKES 16 jelly cups (1 per serving)
PREP TIME: 10 minutes, plus 30 minutes to chill
COOK TIME: 5 minutes
Like collagen peptides, gelatin is packed with health benefits, but unlike collagen, it has gelling properties. It’s a bit cumbersome to use, so I wouldn’t be surprised if you’re not cooking with gelatin as often as you thought you might. If you have a tub of gelatin in your pantry collecting dust, you can give it a purpose by making these simple jelly cups! (Looking for another recipe to use up the gelatin in your pantry? Try the Ketone Gummies on here.)
You can have loads of fun with this recipe. Try swapping out the butter base for melted chocolate, using 7½ ounces (200 g) of chopped stevia-sweetened baking chocolate or 1 cup (225 g) of stevia-sweetened chocolate chips, or replacing the raspberries in the jelly filling with any fresh berry of your choice.
BUTTER BASE:
⅔ cup (170 g) coconut butter or smooth unsweetened nut or seed butter
⅔ cup (145 g) coconut oil, ghee, or cacao butter, melted
2 teaspoons vanilla extract
7 drops liquid stevia, or 2 teaspoons confectioners’-style erythritol
JELLY FILLING:
½ cup (70 g) fresh raspberries
¼ cup (60 ml) water
3 drops liquid stevia, or 1 teaspoon confectioners’-style erythritol
1½ teaspoons unflavored gelatin
SPECIAL EQUIPMENT:
16 mini muffin cup liners, or 1 silicone mini muffin pan
1. Set 16 mini muffin cup liners on a tray or have on hand a silicone mini muffin pan.
2. Make the base: Place the coconut butter, melted oil, vanilla, and sweetener in a medium-sized bowl and stir to combine.
3. Take half of the base mixture and divide it equally among the 16 mini muffin cup liners or 16 wells of the mini muffin pan, filling each about one-quarter full. Place the muffin cup liners (or muffin pan) in the fridge. Set the remaining half of the base mixture aside.
4. Make the jelly filling: Place the raspberries, water, and sweetener in a small saucepan and bring to a simmer over medium heat. Simmer for 5 minutes, then sprinkle with the gelatin and mash
with a fork. Transfer to the fridge to set for 15 minutes.
5. Pull the muffin cup liners and jelly filling out of the fridge. Using a ½-teaspoon measuring spoon, scoop out a portion of the jelly and roll it into a ball between your palms, then flatten it into a disc about 1 inch (2.5 cm) in diameter (or in a diameter to fit the size of the liners you’re using). Press into a chilled butter base cup. Repeat with the remaining jelly filling and cups. Then spoon the remaining butter base mixture over the tops.
6. Place in the fridge for another 15 minutes before serving.
STORE IT: Keep in the fridge for up to 5 days.