Fat bombs recipes are all over the internet, but how do you choose. My husband’s co-workers (all guys)  are doing the keto diet and have asked for a fat bomb recipe. I’ve made a few that went into the trash, and came up with a very easy fat bomb recipe that can be put in candy molds in about five minutes.

This is tasty and you can add crunchy ingredients like chopped nuts or flax seeds for more taste or texture. I’ve added shredded unsweetened coconut and I like the texture it creates.

These easy fat bombs are made with chocolate, coconut, peanut butter, coconut oil, grass-fed butter, cacao melted together and frozen to deliver that perfect chocolate bite of fat.  The recipe makes 45 bite sized fat bombs at 1 carb each, 5 grams of fat each.

As far as coconut oil, I prefer the refined, which has no coconut taste. The unrefined is very coconut forward. I’ve made batches with both and I definitely like the refined better. I have also made batches wth peanut butter and almond butter and like the peanut butter better, but that will be up to you. Either will work. Make sure neither has added sugar. I’ve listed my favorite ingredients down in the recipe.

Easy Fat bombs will help curb your appetite and help your chocolate cravings.

Fat bombs sustain you and deliver the right kind of fat that aids in ketosis. Fat bombs are usually about 90 percent (healthy) fat and can be a great supplement for you (in moderation). The high fat content will stabilize your appetite, and ingredients like coconut oil and grass fed butter have health benefits.

These are easy fat bombs, made in about five minutes. All you need to do to is wait about 30 minutes after they are placed in the freezer to enjoy. I only eat one or two a day, on as needed basis. These are not supposed to be gobbled up in a sitting.

How to Measure Peanut Butter and Sticky Ingredients for Easy Fat Bombs

I find it so much easier to measure sticky ingredients using a food scale  instead of getting out measuring spoons or cups that are hard to fill and not accurate.

• Weigh your ingredients with a food scale.
• Place an empty container or bowl on scale.
• Tare it back to zero. 
• Spoon in 64 grams of peanut butter (for this recipe, which is 4 tablespoons)

Look on back of the peanut butter jar to see how many grams were tablespoon. Usually it gives you two grams per two tablespoons. For example, you need 4 tablespoons is usually 64 grams (32 grams per 2 tablespoons). 

I always weigh and measure peanut butter  in grams. I do the same for coconut oil and sometimes butter,  because they are the worst to measure. I highly recommend weighing out the unsweetened cocoa too.

Melt butter and coconut oil, add the peanut butter and when smooth, remove from the stove.  Some will microwave this part, but I always do it stove to. Stir in cocoa powder, and sweetener, and spoon into these silicone molds.  After you spoon the mixture into the molds, add unsweetened coconut. You could also add in chopped nuts. If you’re counting carbs (and you probably are, you’ll have to figure that out. Find out why I use Swerve, a powdered erythritol here 

I can get anywhere from 45 to 60 fat bombs using these molds, depending on how you decide to fill them.  They make small bite sized pieces.

Keep these easy fat bombs in the freezer, or they will melt. They will sustain in the refrigerator, but I think the freezer is best.

Once they are frozen, I will usually keep them in the molds inside a plastic zip lock bag.

If you have a favorite fat bomb, I’d love to hear about it.

Keto Peanut Butter Recipes 

keto friendly chocolate peanut butter whoopie pies.

Keto Chocolate Peanut Butter Cake

Grain Free Baking from Spinach Tiger

Keto Low Carb Desserts from Spinach Tiger

Spinach Tiger Keto Bakery (Nashville Area)

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Easy Fat Bombs with Chocolate and Coconut

Easy five minute fat bombs made with cocoa, peanut butter, coconut oil, grassfed butter and unsweetened coconut for a less than 1 carb keto snack

Course Fat Bombs

Cuisine American

Prep Time 5 minutes minutes

Cook Time 5 minutes minutes

Total Time 10 minutes minutes

Servings 45

Author Angela Roberts

Ingredients

• 4 tablespoons grass-fed butter or ghee Order Here
• 8 tablespoons refine coconut oilOrder Here
• 4 tablespoons unsweetened cacao Order Here
• 4 tablespoons peanut butter (no sugar) Order Here
• 4 tablespoons Swerve Granulated
• 4 tablespoons unsweetened coconut Order Here
• Silicone Candy Molds Order Here

Instructions

• In a small saucepan, melt butter, coconut oil and peanut butter, until smooth.
• Add in cocoa powder. Remove from heat and add in powdered erythritol.
• Using a small spoon, such as a ice tea spoon, fill candy molds.
• Add unsweetened coconut after filling. This will ensure that you get it evenly distributed.
• Place in freezer for at least 30 minutes.
• Keep in freezer.
• It's best to keep in molds if possible. Place molds in ziplock.

Video

The post How to Easily Measure Peanut Butter for Fat Bombs appeared first on Spinach Tiger.

I put my cheese steak in a skillet. The perfect eat out of the pan meal. I was going to line it with potatoes (which is still on my mind), but thought that thinly sliced, fried cauliflower might be a better idea.

Of course, you can stuff this into a big fat hoagie bun if you want. No matter how you do cheese steak, it’s hard to go wrong, as long as everything is cooked right.

I do not like what you get in those stands where the meat is microwaved or steamed as well as soggy peppers and onions. In order for me to like it, the meat has to be slightly crispy.

Provolone or Mozzarella is best for Skillet Cheese Steak Recipe

As far as cheese, I have no idea how cheese whiz became the thing and I don’t care, because that’s never happening in the Spinach Tiger kitchen. I opted for provolone cheese (for the flavor) for my skillet cheese steak,  but would be comfortable with fontina or mozzarella too.  Just don’t go all goat cheese or brie on me. Those don’t work. I even like this skillet dish with no cheese, because onions and peppers and steaks and crispy cauliflower have it going on.

OXO sent me the Chef’s Mandoline 2.0 to try out, and it made slicing very easy.

This Chef’s Mandoline 2.0  is amazing. It will create up to 21 different cuts with thickness settings in 0.5-mm intervals, straight and wavy blades, and built-in julienne and French fry blades. The thing I like the most about the mandoline is that there are no parts to store (or misplace). There is a dial to turn that will give you several options, including perfectly cut fries, thick or thin. There is a two sided blade for straight slices and waffle cuts. 

I love their products and I shout them out all the time. I use them every single day.  You can find more about this product here.

Be careful. The Chef’s Mandoline is  sharp, so do keep it on lock at all times, when not using it and far far away from children who like to play with buttons. I would store this in an upper shelf that kids can’t reach. Treat it like a very sharp knife.

This Red Pepper was so easy to cut and look at how uniform those slices are. I made a version without the peppers and it wasn’t as tasty, so don’t skip them.

You can choose to make your own thinly sliced steak. In this picture, I froze rib eye and then cut it on it’s edge. Once I got too close, I used a knife.

You can eat skillet cheese steak right from the pan, or make it brunch and top it with an egg! Notice I put some fried sage in the dish with fresh thyme. I tend to grab whatever herbs are in my garden!

If you want to know how to oven bake an egg I have a recipe and video here.

Of course, you can do make this without cheese. Either way, it’s so good!

Follow us on instagram to see the back stories and mini-videos in the Spinach Tiger Kitchen.

Our other instagram focuses on Nashville Restuarants, Nashville Urban Buzz.

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Skillet Cheese Steak with Cauliflower

A low carb take on cheese steak, adding in extra vegetables such as cauliflower.

Course Entree

Prep Time 15 minutes minutes

Cook Time 20 minutes minutes

Total Time 35 minutes minutes

Servings 2

Author Angela Roberts

Ingredients

• 1 red bell pepper
• 1 small head cauliflower
• 1 medium onion
• coconut oil for frying
• 6 ounces of thinly sliced steaks frozen made for steak sandwiches (see notes
• sea salt
• 1 teaspoon Italian seasoning or various fresh herbs of your choice.
• black pepper
• 2 - 3 slices of provolone cheese or mozzarella cheese
• 1/4 teaspoon crushed red pepper optional

Instructions

• Slice cauliflower as thinly as possible. Slice bell pepper, and onions.
• I used one skillet, frying each component separately in coconut oil, and drained on paper towels.
• It may take three batches to do cauliflower, but it will fry quickly.
• Once peppers and onions are done, put them and the frozen steak (breaking it up) into the skillet. Stir and fry until steak is done.
• Remove to paper towels.
• Reline the skillet with cauliflower, steak and onion/pepper mixture.
• Top with cheese.
• Place under broiler for about 3-5 minutes, watching carefully.

Notes

You can make your own steak, by freezing rib eye steak, and using the mandoline to make thin slices.

The post Skillet Cheese Steak with Cauliflower appeared first on Spinach Tiger.

Hi friends. I hope you’re having a fabulous Sunday, but by now it might be Monday or happy hour Friday. If so, plan to make this on the weekend, because it’s a real treat. Ricotta cheese makes pancakes and cookies fluffier if you remember these Italian ricotta cookies.

I’m happy to bring you gluten free eating with these scrumptious, fluffy, high protein, gluten free lemon ricotta pancakes. I’ve topped them with a stevia sweetened blueberry compote, which packs in sweetness and health.

A few months ago I posted these lemon ricotta pancakes on instagram, claiming they were the best ever. I promised to try to make them. I decided to do a healthier version, by using stevia and my favorite gluten free flour.

Mr. Spinach Tiger did not know these were gluten free and sugar free (stevia), and he said,

“these are the best pancakes you ever made”

No syrup needed! No sugar necessary. No guilt. No Gluten.

I never fell for the non-fat fad that fattened up our population. I still don’t fall for the “gluten is the devil” fad either. It does depend on health issues, and it’s a complicated topic, but I know many of you live gluten free, and you deserve good choices.

Gluten Free Lemon Ricotta Pancakes with Blueberry Compote

Gluten free flour is not exactly a health food, but it can be the option to enjoy the foods you might otherwise miss. I’ve tested a few and I like the Bob’s Red Mill 1 to 1 all purpose gluten free flour. I do not like their gluten free that has beans in it. There are also many good gluten free flours on line, but I like to work with flours that you can easily purchase at your closest grocery store.

I particularly like this recipe because the ricotta cheese and eggs packs them with protein. Blueberries are a super food, packed with antioxidants and are high in fiber.

The compote and pancakes are made with swerve and are sugar free. These were so good, no extra syrup was necessary. Swerve tastes the most similar to sugar. It’s gluten free, non-gmo and has nothing artificial.

The original restaurant version had a dollop of mascarpone so feel free to add more of what you like to these delicious gluten free lemon ricotta pancakes.

If you eat gluten free due to health issues, such as intolerance or Hashimoto’s (you can read my story here), I’d love to hear more from you in the comments. Let me know what kind of gluten free recipes you are looking for.

I have all my recipes on Pinterest, and I’ve created a gluten free board you might love.

World’s Best Gluten Free Southern Fluffy Biscuits

Gluten Free Strawberry Scones

Gluten Free Strawberry Mascarpone Tart

More Gluten Free Baking from Spinach Tiger

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Gluten Free Lemon Ricotta Pancakes Blueberry Compote

Gluten free sugar free lemon ricotta pancakes fluffy and high protein with a stevia sweetened blueberry compote

Course Breakfast

Cuisine American

Prep Time 15 minutes minutes

Cook Time 5 minutes minutes

Total Time 20 minutes minutes

Servings 10

Author Angela Roberts

Ingredients

lemon ricotta pancakes

• 1 1/3 cups gluten free all purpose flour 1 to 1 Baking Bob's Red Mill
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon fine sea salt
• 1 tablespoon Swerve Granulated
• 2 eggs separated
• 1 cup milk
• 1 cup ricotta cheese
• 3 tablespoons melted coconut oil. can use butter, or olive oil
• 1 teaspoon vanilla
• 3 tablespoons coconut oil divided
• juice and zest of one lemon

Blueberry Compote

• 2 cups blueberries fresh or frozen
• 2 tablespoons Swerve Granulated
• 1/4 cup water
• juice of half lemon
• 1 tablespoon instant tapioca optional

Instructions

Lemon Ricotta Pancakes

• Whisk together flour, baking powder, baking soda, salt, stevia, lemon zest. Set aside.
• Whip egg whites until stiff. Set aside.
• Mix milk with lemon juice, lemon zest, egg yolks, 2 tablespoons melted coconut oil, vanilla.. (save one tablespoon for cooking)
• Add in ricotta cheese.
• Add in flour mixture.
• Add in whipped egg whites, gently.
• Don't worry about lumps. They will smooth out during cooking.
• Melt a small amount of coconut oil on griddle or non stick pan. Use medium low heat.
• Drop pancakes in 1/4 cup amounts. Once tops begin to bubble, turn over until golden brown on both sides.

Blueberry Compote

• Bring blueberries, swerve or stevia water, lemon juice, tapioca to boil. Reduce to simmer until thickened.

Notes

Oil Used: I use refined extra virgin coconut oil that has no coconut taste, which I find can hinder food flavors. You can use either type of coconut oil, butter or olive oil. A lemon olive oil would be wonderful in this recipe.

Flour used: I use Bob's Red Mill 1 to 1 Baking All purpose flour.

The post Gluten Free Lemon Ricotta Pancakes Blueberry Compote appeared first on Spinach Tiger.

Last year I ate the best ever Brussels Sprouts at Moto, an Italian Restaurant in Nashville. I kept returning to Moto to eat to order them, because I could not figure out how the chef was able to get them tender and crispy at the same time.

Finally I begged him for his secret, and I was surprised.

He flash fries them in the deep fryer. They take about two minutes when you have a professional kitchen. They take up to five minutes in my kitchen.

Everyone has a Brussels Sprouts story. It’s the same story. They hated them and now they love them, because Brussels sprouts have come of age and are not just some over-cooked, smelly vegetable.

I want to create a new experience for the haters. I’ve made them twice so I could be sure you could do this successfully and see and taste what I mean.

I trimmed, washed, dried, and cut in them half lengthwise. I liked when some of the leaves loosened. You want to throw those in.

The first time I used a 4 quart cast iron dutch oven, canola oil and turned the gas to high.  I didn’t want to put so much oil in that they were covered (just saving oil) so I put enough to nearly cover and turned them over. All they needed was a little salt. Nothing else. So good. You can’t believe how good.

The second time I made flash fried brussels sprouts, I used my cast iron frying pan.

I used coconut oil. I turned the gas to high, got more splatter at first because I forgot to make sure they were really dry. That’s important. I added bacon and found out you don’t need bacon or anything.

Stick with a non-flavored high heat oil and salt and pepper.  Some coconut oils do not taste like coconut, some do. I suggest the one that doesn’t taste like coconut, such as this one, but some of you out there don’t mind that. I do.

You can also use avocado oil as it has a high smoke point also and is tasteless.

Both times, I made sure there was only one layer of Brussels sprouts in the pan. they cook up quickly. Do them in portions.

Many of you will roast your Brussels sprouts and I like that too, especially these parmesan, garlic-roasted Brussels Sprouts here or Brussels Sprouts roasted with apples and cashews, here. But on that big day when you have a lot going on and no oven room, this is the way to go.

You can make in advance and then quickly heat in the oven right before serving. I tested that out for you.

These flash fried Brussels sprouts only take five minutes, resulting in a crispy, tender texture  and will probably disappear in about three minutes. Even the picky eaters who baffle you will like them too.

Editor’s Note: A reader wrote me saying they had a similar dish at a resort, and chef added in a drizzle of honey and parmesan cheese. That could be nice, but if you do add the cheese, only do so if you buy authentic parmesan and grate it yourself. These are too good to ruin with an inferior cheese.

More Brussels Sprouts Recipes

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Five Minute Flash Fried Brussels Sprouts

FIve Minute flash fried Brussels sprouts result in tender, crispy at the same time.

Course Vegetable side

Cuisine American

Prep Time 5 minutes minutes

Cook Time 5 minutes minutes

Total Time 10 minutes minutes

Servings 4

Author Angela Roberts

Ingredients

• 1 pound Brussels Sprouts
• 1 cup avocado oil
• salt
• pepper

Instructions

• Trim sprouts, wash and drain well. Cut the ones that are not tiny in half lengthwise.
• Make sure they are very dry, so the oil will not splatter.
• Fry at high heat in enough oil to either cover completely or most of the way. Turn in two minutes (or less). Make sure oil is very hot before starting, by dropping in one of the leaves. It should grab onto the leaf an sizzle.
• Drain well on paper towels.
• Season with salt and pepper.

The post Five Minute Flash Fried Brussels Sprouts appeared first on Spinach Tiger.

Oven Fried Sunny Side Up Eggs! Who knew. I didn’t know. I accidentally discovered this today when I was making bacon in the oven on my new Lodge griddle. It’s a double burner, reversible, great for on top of the stove, but also good for bacon.

I threw some bacon in the oven and about 5 minutes before it was done, on a whim, I threw in a couple of eggs. Five minutes later, they were perfect and they lifted right out. If you notice the picture below, the egg whites stayed firmly together, because these eggs were laid last week and very fresh. Eggs that aren’t as fresh are going to spread out more.

Everyone knows you can bake bacon. It stays flat and cooks evenly. But baking fried eggs was pleasant news, especially discovering that they don’t stick. They aren’t as greasy as you think, because they are NOT turned over into the grease, so only the bottom of the eggs touch the pan, making them almost as healthy as poached eggs.

I’ve baked eggs before in frittatas, with spaghetti, and cream, but never ever have I just cracked an egg in a hot pan and stuck it in the oven.

I have the secret to perfect poached eggs, but there are days I want a tasty egg, made with bacon grease that is a little crispy on the ends, but done on top. If you don’t like bacon grease, I’ve also oven fried the eggs in coconut oil with excellent results (if you like that coconut taste).

Here is a video on exactly how to do this.

Oven Fried Sunny Side Up Eggs Tested and Retested with Bacon Grease and Coconut Oil

I like to test my methods before sharing. I put some bacon grease in a cast iron pan and repeated the five minutes at 400 degrees (convection oven). The eggs are small, so five minutes is a guide. The underneath is very creamy and the top is done, all without flipping the eggs.

Some folks don’t eat bacon grease, so I heated a cast iron pan with coconut oil and repeated the process. Some of you don’t cook in cast iron pans (you really should start to think about that), but you have a silpat you bake on.

That worked almost as well. I did test the silpat with and without coconut oil. When using a silpat, you MUST use oil or the eggs will stick. It helps to use an egg mold too. I used my largest cookie cutter for one egg and, while a little bit leaked out, most of it stayed put.

As far as oven frying the  bacon, what works for me is the cast iron griddle, or a cookie sheet at 400 degrees, for 20-25 minutes, turning once.

Oven Fried Sunny Side Up eggs will be the start of many many breakfasts, lunches and dinners, because an egg makes everything better.

I have committed myself to 21 days of Primal eating because for the first time ever I am following Mr. Spinach Tiger in a eating plan.  He has had such good results and he isn’t being extreme with it. He eating bread once a week or pizza once a week, but he has lost 15 pounds and he shared his story here.

I am an egg lover and when an eating plan includes bacon and eggs, but emphasizes vegetables, it’s made for me. Over the next few days, I’ll be sharing recipes that are Paleo and Primal Blueprint friendly, yet just our normal Spinach Tiger Fit, everyday, delicious food. Oh, he wants me to tell you, he has gone Primal, not Paleo, and I’ve just asked him to help me sort out the difference, and he pointed me here.

Since making this recipe, I have baked eggs many ways with ingredients. Here are few you may like.

Red Flannel Hash with Oven-Fried Eggs

Arugula Hash with Oven Fried Eggs

Perfect Poached Eggs

More Egg Recipes from Spinach Tiger

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Oven Fried Sunny Side Up Eggs and Oven Fried Bacon

Tested methods on oven fried sunny side up eggs that don't stick and oven fried bacon

Course Breakfast

Cuisine American

Prep Time 3 minutes minutes

Cook Time 5 minutes minutes

Total Time 8 minutes minutes

Servings 2

Author Angela Roberts

Ingredients

Sunny Side up Eggs

• 4 eggs
• coconut oil optional

Oven Fried Bacon

• 8 slices bacon

Instructions

Oven Fried Sunny Side Up Eggs

• Heat oven to 400 degrees
• Crack eggs in dish first. Let them sit out while making bacon.
• Put enough bacon grease or coconut oil in cast iron pan to coat the pan. Put in oven to make sure pan is good and hot before putting eggs in. If using a silpat, grease the silpat and use an egg ring.
• Bake eggs in the pan, or silpat for about 5 minutes. I used small eggs, so you might want to check at 5 minutes. Eggs will be done on top, but will continue to cook. Remove from pan immediately to stop the cooking process.

Oven Fried Bacon

• Place bacon in cold oven. Turn to 400 degrees.
• Using a long baking sheet or cast iron griddle that goes into oven, lay bacon flat in pan. It can touch but should not overlap.
• I turn the bacon over at 10 minutes. Continue to bake for another 10-15 minutes, depending on how crisp you like it. I use a Lodge reversible griddle that has a place for the grease to go. If you are using a baking pan, use parchment paper or foil because that makes clean up easier.

The post Oven Fried Sunny Side Up Eggs with Video appeared first on Spinach Tiger.