Swedish Egg

Swedish Egg

Thursday, October 8, 2015

White Chocolate Coconut Cups (Fat Bombs)

A year ago I would NEVER have made this recipe! I was eating a low fat, vegan, whole foods plant based diet—about as far away from a ketogenic, Paleo-inspired diet as you can get. The idea of eating a “fat bomb” would have made me laugh out loud, if not gag.

Then came SIBO.

Technically, these cute little treats are called “fat bombs”, not a pretty name. I prefer White Chocolate Coconut Cups. Doesn’t that sound nicer?

Backstory. I discovered fat bombs when scouting around online for a sweet treat that wouldn’t feed my archaea and aggravate my SIBO. The treat I was searching for needed to be grain-free, sugar-free and low in fermentable carbs.

Most of the fat bomb recipes I've come across are made with a base of coconut oil, which is fine, but I prefer to use cacao butter, which is the pure fat of the cacao bean.

Cacao butter is rock solid at room temperature but melts instantly upon contact with the human body.

It also tastes lovely, providing the aromatic essence of chocolate without any fiber or caffeine. Cacao butter is the key ingredient in so-called "white chocolate", hence the name of these adorable coconut cups.

In case you're wondering where to find Raw Cacao Butter, try The Raw Food World online, a super sweet family-run business. That's where I get mine.

As you can see, I use a fancy high tech kitchen scale (pictured at left) to weigh it out. Then, I melt it in the toaster oven on the lowest possible bake setting: 150 degrees Farenheit. You can also use a double boiler to melt cacao butter but please, don’t use a microwave. Microwaves alter the molecules in your food in unnatural, cancer-causing ways. (If you don't believe me, read this.)

By the way, if you don't have a kitchen scale, just chop up the cacao butter and measure it instead. 3 ounces equals about a half a cup chopped -->

According to my research, the purest fat bombs are made only with 2 main ingredients:

1) a fat (usually coconut oil)

2) a sugar-free, zero-carbohydrate sweetener such as stevia, erythritol or monkfruit.

Some recipes call for Sucralose/Splenda but I wouldn't touch that scariness with a 10-foot pole, let alone my lips. Not to be overdramatic, but really. Just, no.

For the sweetener in this recipe I used Golden Lakanto, a combination of monkfruit and erythritol. Lakanto, available in white or golden, is currently sold online only, as far as I can tell. The golden tastes quite nice—brown sugarish with no nasty aftertaste. It is kind of hard to get, though. If you can't find Lakanto, try organic erythritol, a pure sweet tasting, non-fermenting polyol (sugar alcohol) that's sold at Whole Foods under the somewhat unfortunate brand name "Zero." Zero erythritol is what I put in my tea these days. It's a white crystalline sweetener offering plain, slightly cool sweetness and is 100% SIBO-safe, as well as non-poisonous (e.g. sucralose, aspartame) and a little less pricey than Golden Lakanto. But I digress...

Anyhoo, here's a secret: I’ve been experimenting with making fat bombs for a while—adding whey protein isolate to make them chewy, spicing them up with cinnamon, ginger, vanilla extract and essential oils like lemon, orange and tangerine. But I haven’t shared any of those recipes because, to be honest, so far they haven’t been THAT great.

But...I got a little crazy yesterday and decided to make some über-fancy fat bombs with shredded coconut, pumpkin seeds and sunflower seeds added. BE ADVISED: nuts and seeds are not recommended when you are first starting out on a SIBO-safe diet.

I avoided all nuts and seeds like the plague over the entire summer, i.e. for two or three months while I was on my strict ketogenic healing program, and I’m NOT planning on eating them regularly now. But for a treat, IF you can limit yourself to one or two AND you’re out of the woods with the bloating (very important point), you might like to give these babies a try. They really are pretty darn good!

White Chocolate Coconut Cups (Fat Bombs)

3 ounces raw cacao butter (about ½ cup roughly chopped, 1/3 cup melted)
1 teaspoon coconut oil
3 teaspoons Lakanto or erythritol (Zero)
½ cup shredded coconut
¼ cup each raw pumpkin seeds & raw sunflower seeds
¼ teaspoon sea salt or Himalayan pink salt (my fave)

DIRECTIONS: Melt cacao butter in a low oven or double boiler. Stir in coconut oil and Lakanto. Add shredded coconut, pumpkin & sunflower seeds, and salt. Mix well. 

Divide mixture evenly into the 12 cups of a silicone mini muffin cup mold, or if you don’t have one of these (I just got mine at Bed Bath and Beyond—it’s awesome!), turn the mixture onto a sheet of wax paper, shape it into a log and roll it up. Refrigerate or freeze for 20 minutes to harden. If you did the log method, slice into 12 circles, or as desired. The mini muffin mold cups just pop right out!

Variation: Replace the coconut, pumpkin seeds and sunflower seeds with about ½ cup of whey protein isolate or Pure Paleo protein powder, vanilla or chocolate flavor.  This is a good option for people on Phase 1 of SIBO-safe diet. Note: The exact amount you need to add will vary depending on the consistency of your powder. Just start stirring it in one tablespoon at a time until the mixture starts to thicken up enough to divide into the mini muffin cups or roll into a log. Then, chill as above and enjoy. :)

Sexy Sibo White Chocolate Coconut Cups (aka Fat Bombs!)


  1. I am so trying this. Thank you Diana!

  2. You're welcome, Sarah! I just ordered 3 16-ounce packages of cacao butter from the Raw Food World (http://www.therawfoodworld.com/?aff=608709) so I can keep making these babies. Plus: new recipe for seed-free, Chocolate Mint version is coming soon—check back for that one. It's a winner!

  3. Nice recipe. I can't really tolerate any sweeteners right now, but I'm going to get an abbreviated version a try. I have some Navitas Cacao butter that tastes and smells SO good!

    Also... microwaves do not alter the molecules of your food in unnatural ways. Just google it. Mercola is out to make money and has been caught in many false claims. Though I have heard that if you overcook your cacao butter (in ANY device) you can lose some of the health benefits.

    Yes, you CAN overheat blood - using any cooking device. Yep, microwaves can do it faster. Are they without ANY danger? No method of generating heat is. How about your cook top? I'm sorry, but you are going to get a very dangerous, harmful burn if you touch it for any length of time.

    Is microwaving some plastics bad? Yep. And there's science to prove it. It's impossible to compare with regular cooking as you can't put the same cheap plastic container on your cooktop or in your oven. It's not the microwave that's bad here - it's the cheap plastic.

    I'm really, really sorry, but science isn't bad (though it can be perverted by bad people). It's a deep and rigorous study of nature down to it's deepest level. I prefer to take nature and our universe very seriously. It deserves this effort.

    1. Hope you enjoy the treats! Mercola aside, I will never be a fan of microwave ovens. I'm not above using one at work to heat something up now and then. But with all respect to you, I don't trust their safety profile and prefer traditional, natural cooking methods that don't release electromagnetic radiation into my food and home.


      Radiat Prot Dosimetry. 2013 Dec;157(4):488-90. doi: 10.1093/rpd/nct173. Epub 2013 Jul 16.

      Radiofrequency radiation leakage from microwave ovens.
      Lahham A, Sharabati A.

      This work presents data on the amount of radiation leakage from 117 microwave ovens in domestic and restaurant use in the West Bank, Palestine. The study of leakage is based on the measurements of radiation emissions from the oven in real-life conditions by using a frequency selective field strength measuring system. The power density from individual ovens was measured at a distance of 1 m and at the height of centre of door screen. The tested ovens were of different types, models with operating powers between 1000 and 1600 W and ages ranging from 1 month to >20 y, including 16 ovens with unknown ages. The amount of radiation leakage at a distance of 1 m was found to vary from 0.43 to 16.4 μW cm(-2) with an average value equalling 3.64 μW cm(-2). Leakages from all tested microwave ovens except for seven ovens (∼6 % of the total) were below 10 μW cm(-2). The highest radiation leakage from any tested oven was ∼16.4 μW cm(-2), and found in two cases only. In no case did the leakage exceed the limit of 1 mW cm(-2) recommended by the ICNIRP for 2.45-GHz radiofrequency. This study confirms a linear correlation between the amount of leakage and both oven age and operating power, with a stronger dependence of leakage on age.