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Saturated Fat Keto Style

October 13, 2013

KAPOW!! Fat Bomb!

KAPOW!! Fat Bomb!

Yes, my title will turn some people away, but bear with me please. In a previous post, I spoke about the ketogenic diet and how good fats are a beneficial, if not, a necessary part of our diet.

It has been well documented that fat doesn’t make you fat. Overeating makes you fat, be it carbohydrates, protein or fat!

As fat is very satiating, it is quite difficult to overeat on a high-fat, low-carb diet. Dietary fat in the presence of large amounts of dietary carbohydrates can make it difficult for your body to access body fat for energy, as it readily uses the glucose available first. Studies have shown that low-carb, high-fat diets not only reduce weight, they also retain or even increase lean mass.

After decades of bashing saturated fat, scientists have discovered that there wasn’t enough proof to link saturated fat to either heart disease or stroke.

But its important to remember that the saturated fat you eat must be good quality fat. Part of fats role in the body, besides providing energy and keeping us warm, is that it absorbs toxins away from our blood and muscles. Consequently, a non organic animal, bred for consumption is storing all of its ingested toxins in its fat. So by all means eat that lamb fat and pork belly, but just make sure its organic and grass fed!

I think my most favourite fat source would have to be avocados and nuts. Both supply great amounts of healthy omega-3 fatty acids and readily absorbed amino acids. Another fat, very fashionable at the moment is coconut oil, one of the richest sources of saturated fat known. Its unique combination of fatty acids can have profound positive effects on health. These are called MCT’s – medium chain fatty acids and are metabolized differently by the liver than long or short chain fatty acids. They go straight to the liver from the digestive tract, where they are used as a quick source energy or turned into so-called ketones. In Asia and the south Pacific, coconut oil is a dietary staple that people have thrived on for many generations. These people are some of the healthiest and yet are the some of the biggest consumers of saturated fat in the world.

Almost 50% of the fatty acids in coconut oil is lauric acid. When coconut oil is enzymatically digested, lauric acid can help kill harmful pathogens like bacteria, viruses and fungi.

When on a low carb diet, snacking options become limited! It’s hard to have a spare cooked chicken breast or bacon rasher in your purse. These “fat bombs” of goodness are a great satieter, one will suffice and calm your sweet tooth or craving. Six will make you sick!! Every ingredient serves a purpose, which I have put in brackets in the recipe.

I have just visited the Brisbane Health & Fitness Expo, where there were a multitude of snack options on display and for sale. Every single “bliss ball” or protein snack was filled with some sort of whey, soy product, sugar or chemical and several taste tests proved a lack of any real palateability. Ooops, I know that’s harsh, but…..!

These balls are low in sugar (very low, so increase to taste) and full of good fats.  I have used Natvia to keep them low carb, feel free to use rapadura if you prefer.

I put in the psyllium to increase the fibre content, which effectually reduces the net carbs. The gelatin is a protein booster – I have been reading a lot about this recently – you’ll be sure to hear about it soon!

Roll in coconut, chia seeds or sesame. Or raw cacao!

Roll in coconut, chia seeds or sesame. Or raw cacao!

20g linseeds (omega-3’s & fibre)
110 almonds (MUFA’s and fibre)
30g sunflower seeds (MUFA’s and fibre)
90g Natvia
1 tab psyllium husks (fibre)
1 teas cinnamon (you know me!)
1 tab gelatine powder (animal protein)
80g grass fed butter  or ghee (saturated fat)*
80g coconut oil or coconut butter (saturated fat)
1 tab cacao powder (antioxidants)
1/2 avocado ( MUFA and fibre) – I use a whole one but you may find them too “avocadoey”
Mill the linseeds on SP 10 for 10 seconds. Add the nuts and seeds and pulse a few times so they are not too fine. Add the rest of the ingredients and mix on SP 3 REVERSE so that some texture remains. Transfer to a container and refrigerate for an hour until firm. Scoop tablespoon sized balls and roll in coconut or chia seeds or sesame seeds. Best kept in the freezer.
*To keep these dairy free substitute the butter for coconut butter.
A yummy variation is to omit the cacao and add the rind of 1 orange when milling the linseeds.

3 Comments leave one →
  1. Gun permalink
    October 20, 2013 8:17 pm

    Why 110 almonds when everything else is measured in weight?

    • October 27, 2013 5:27 pm

      I mean 110 grams, sorry!

      • Gun permalink
        October 27, 2013 7:56 pm

        OK … that makes sense :0)

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