Cinnamon and Cardamom Fat Bombs

Macro Nutrients (per serving)

Fat12.4 g
Protein0 g
Net Carbs0.1 g (1.2 g Carbs - 1.1 g Fiber)

Cinnamon and Cardamom Fat Bombs
Prep Time
10 mins

This recipe was found on

Servings: 10 bombs
  • 4 oz Butter Room Temperature
  • 1/3 cup Unsweetened Shredded Coconut Lightly Roasted
  • 1/2 tsp Ground Cinnamon
  • 1/4 tsp Ground Cardamom
  • 1/4 tsp Vanilla Extract
  1. Bring butter to room temperature.

    Roast coconut slightly in oven or in skillet. (Optional)

  2. Mix together butter, half of the shredded coconut and spices in a bowl.

  3. Divide into 10 equal parts and form small balls with 2 spoons.

    Roll the balls in remaining shredded coconut.

  4. Store in Refrigerator.

Ultimately this recipe is no more than flavored butter, with some shredded coconut for added texture. It could use a little bit of sweetener. Next time I will try adding some Stevia or Erythritol.

Coconut Butter Cups

If you are on a Keto diet, it is sometimes a struggle to eat enough good fats in your diet. Snacks are the hardest for me, because it seems most snacks foods are carb heavy.

Enter Fat Bombs. These are small items that are filling, full of good fat, and low on carbs. Great for those snacks between meals.

Macro Nutrients (per serving)

Fat26 g
Protein3 g
Carbs0.5 g

Coconut Butter Cups
Prep Time
10 mins

This recipe was found on

Servings: 4 servings
  • 4 tbsp Cocoa Powder
  • 4 tbsp Coconut Oil
  • 2 tbsp Erythritol
  • 1 pinch Salt
  • 4 tsp Coconut Butter
  1. Combine coconut oil, cocoa powder and erythritol and stir until there are no clumps. Add a pinch of salt to help bring out sweetness.

  2. If your coconut butter is not soft enough to spoon and pour, place the jar in a hot water bath. Fill up a bowl with hot water and let the coconut butter jar sit in it for a few minutes. You'll see the butter starting to become very soft along the edges of the jar.

  3. Pour roughly half your chocolate mixture evenly into 4 silicone cupcake molds sitting on a plate. Tilt each cupcake mold around so that the chocolate mixture coats the edges a little. This will help hide the white layer of coconut butter. (This method works very well with paper liners, but as silicone ones are very nonstick, you'll still see some coconut butter peeking out from the sides.) Place in freezer for about 5 minutes.

  4. When the bottom layer has hardened, spoon a teaspoon of coconut butter onto each mold. Tap the plate of cupcake molds on your counter a few times so the coconut butter spreads out evenly and covered the whole chocolate layer. Place again in the freezer for a few minutes.

  5. Lastly, take the remaining chocolate mixture and cover the hardened coconut butter. Freeze one last time for about 5 more minutes. Enjoy!

I used a little too much salt (1/4 tsp) and our Coconut Butter Cups weren’t as sweet as we hoped, but still edible.

Bulletproof Coffee

This is a low carb, high fat, and high protein coffee that I enjoy most mornings as either breakfast or mid-morning snack.

Macro Nutrients (per serving)

Fat28 g
Protein25 g
Carbs4 g

Jared's Bulletproof Coffee
Prep Time
5 mins

Servings: 1 person
Author: Jared Latimer
  • 12 oz Coffee hot
  • 1 tbsp Pure Butter unsalted
  • 1 tbsp Coconut Oil unrefined
  • 2 scoops AdvoCare Muscle Gain vanilla
  1. Brew your coffee.

  2. Use an electric blender or shaker bottle to blend coffee, butter, and coconut oil.

  3. Add Protein powder and Blend.

  4. Enjoy!

Recipe Notes

Coconut Oil: I prefer unrefined as it adds a little bit of the coconut flavor, but refined works as well.

Butter: I have been using a European style butter that tastes really good.

Protein Powder: You can use any vanilla protein powder, but I prefer AdvoCare's Vanilla Muscle Gain. It has a good amount of protein, low carbs, and full of nutrients.

Here is the Vanilla Protein I prefer (Click to purchase):Muscle Gain

Keto Bread

I recently made a keto friendly bread that was found on

Janie and I both enjoy the buttery flavor of the bread. Even though it tastes good on its own, it’s even better with a topping of butter or peanut butter. The original recipe said a loaf made 20 slices, but I was able to cut 12 slices about 2/3″ thick.

Macro Nutrients (per slice)

Fat13.3 g
Protein6.6 g
Net Carbs2.2 g (3.7 g Carbs - 1.5 g Fiber)

Keto Bread
Prep Time
10 mins
Cook Time
30 mins
Total Time
40 mins

This recipe was found on

Servings: 20 slices
  • 1.5 cup Almond Flour
  • 6 large Eggs Separated
  • 4 tbsp Butter Melted
  • 3 tsp Baking Powder
  • 1/4 tsp Cream of Tartar
  • 1/4 tsp Salt
  1. Preheat oven to 375 degrees fahrenheit. Grease an 8x4 loaf pan with a butter of your choice.

  2. Separate egg whites and yolks. Add Cream of Tartar to egg whites and beat until soft peaks appear.

  3. Combine the egg yolks, butter, backing powder, and salt in a food processor or mixer. Add almond flour in two parts to create a lumpy dough.

  4. Add 1/3 of the beaten egg whites to the food processor or mixer. Mix completely.

  5. Continue to add remaining egg whites and mix minimally to combine. This will help keep the volume in the bread.

  6. Pour mixture in loaf pan. Bake for 30 mins.

  7. Check with a toothpick to ensure the bread is fully cooked (no residue on tooth pick).


To separate the eggs, I used the bottle trick. It was awesome! Basically after cracking the egg into a bowl, you slightly squeeze a plastic bottle and place the opening over the yolk. Loosen your grip on the bottle and let it suck up the yolk and squeeze it out into another bowl.