Deep Chocolate Coconut Bombs

Deep Chocolate Coconut Bombs

Chocolate cream cheese layered over coconut.  The number of layers is up to you.  Freeze and break into crunchy pieces.


2 c Coconut Shreds

1 c Coconut Oil

4 oz Neufchatel Cheese

2 tbsp Cocoa Powder

4 tsp Splenda

¼ tsp cinnamon

Pinch of sea salt


Warm the Coconut Oil over medium heat and add the shredded Coconut, Cinnamon, Salt and Splenda.  Line a shallow pan with wax paper or foil and pour in the Coconut Oil mixture.  Press it down, creating a solid layer.

Place the pan in the freezer until mixture is firm.

Remove from freezer.  Melt the Cocoa Powder and Cream Cheese and pour on top.

Place it back into the freezer for 10 to 15 minutes.  Optional:  Continue layering the Coconut and Chocolate for a striped effect.

Once solid, break it up and enjoy.  Store the rest in the refrigerator.  Serving size will vary.

Calories: 2766, Total Fat: 300g, Cholesterol: 86mg, Sodium: 487mg, Total Carbs: 33g, Protein: 19g.

Vanilla Mocha Fat Bomb Pops



4 tbsp Unsalted Butter

2 tbsp Heavy Cream

½ tsp Vanilla Extract

4 tbsp Coconut Oil

1 ½ tbsp Cocoa Powder

½ tsp Coffee Extract

¾ tsp liquid Splenda



Make the vanilla layer with soft butter in the microwave until liquid.  Add 2 tbsp Heavy Cream.  Once cool, add the Vanilla and blend well.

Make the mocha layer by mixing together the Coconut Oil, Cocoa Powder, Coffee Extract and sweetener of choice.

Pour the vanilla mixture into a muffin liner creating the bottom white layer.  Place into the refrigerator until firm, about 15 minutes.

Remove from refrigerator and pour in the mocha mixture, filling cups to the top.   Optional:  top with a very thin layer of melted dark chocolate.  Add popsicle sticks and freeze 20 to 30 minutes.  Tip:  Cover the muffin tin with plastic wrap and push the popsicle sticks through.  The plastic layer will help support the sticks if your bombs aren’t firm enough.  Calories: 1004, Total Fat: 113g, Cholesterol 165mg, Sodium 19mg, Total Carbs: 5g, Protein 3g.

Allspice Dark Almond Fat Bombs

Allspice Dark Almond Fat Bombs



2 tbsp Almond Butter

1 tbsp Heavy Cream

1 tbsp Coconut Oil

1 tsp Cocoa Powder

¼ tsp Allspice

4 drops liquid Splenda



Put 2 tbsp Almond Butter into a cup, mold or container.  Add 1 tbsp of Coconut Oil, 1 tbsp of Heavy Cream, 1 tsp Cocoa Powder, and ¼ tsp Allspice.  Blend well.  Freeze for about 2 hours, remove and enjoy.

Calories: 372, Total Fat: 38g, Saturated Fat: 17g, Cholesterol 20mg, Sodium 10mg, Total Carbs: 7g, Protein: 5g.

Tomato Salad Daniel’s Recipe



1 lb Tomatoes, chopped up

1 Cucumber, peeled and chopped up

8-12 ounces Romaine Lettuce


1 Clove Garlic

1 tsp Dried Oregano

1/2 tsp Dijon Mustard

1/4 cup Red Wine Vinegar

1 tsp Kosher Salt

1/2 tsp Black Pepper

1/2 cup Olive Oil


Mix all and enjoy!

Note:  Add Feta Cheese and Red Onion, Bell Pepper, Carrots, Celery if desired. Add any of these proteins if desired: Chicken, Turkey, Roast Beef, Steak or Pork.




1 tablespoon cooking oil

1 green onion, cut on the bias

Freshly grated ginger, to taste

2 cloves garlic, minced

1/2 teaspoon sambal oelek (Asian chili paste)

1 1/2 tablespoons sesame oil

1 tablespoon granular Splenda or equivalent liquid Splenda

1/4 cup natural peanut butter

1 1/2 tablespoons rice vinegar

1 1/2 tablespoons soy sauce

3 tablespoons hot water

1 teaspoon toasted sesame seeds

4 servings Zucchini Pasta or 2 8-ounce packages shirataki noodles, prepared


Heat the cooking oil in a small pot over medium-low heat. Cook the green onion, ginger, garlic and sambal for 1 minute. Stir in the sesame oil, Splenda, peanut butter, vinegar, soy sauce and water until well blended. Toss with the zucchini “pasta” or shirataki noodles and garnish with toasted sesame seeds.

Makes 4 servings Do not freeze

With Zucchini “Pasta” Per Serving: 223 Calories; 20g Fat; 6g Protein; 8g Carbohydrate; 2g Dietary Fiber; 6g Net Carbs

With Shirataki Noodles: Per Serving: 202 Calories; 17g Fat; 6g Protein; 8g Carbohydrate; 3g Dietary Fiber; 5g Net Carbs




10 ounces fresh cauliflower, grated

1/2 medium 1 small onion, slivered

2 1/2 ounces

2-3 tablespoons butter or oil or a combination

1/2 cup salsa

1/8 teaspoon garlic powder

3/4 teaspoon salt, or to taste

1/4 teaspoon pepper

1/8 teaspoon granular Splenda


In a large skillet with a lid, sauté the onion in butter and/or oil until tender. Stir in the grated cauliflower, then the remaining ingredients. Mix well. Cover and simmer 10-12 minutes until the cauliflower is tender, but not mushy, stirring occasionally.

Makes 6 servings Can be frozen

Per Serving: 56 Calories; 4g Fat; 1g Protein; 5g Carbohydrate; 2g Dietary Fiber; 3g Net Carbs




20 ounces fresh cauliflower, 1 medium Head





Trim the leaves and most of the tough stalks of the cauliflower, then coarsely chop into manageable pieces that will fit the feed tube of your food processor. Using the grating disk, process the cauliflower; put in a 2 1/2 quart casserole with a lid. Add 2-4 tablespoons of water, cover and microwave on HIGH 8-14 minutes. Stir every 4-5 minutes and check for doneness. When tender, but not mushy, add some butter; season with salt and pepper to taste.

Makes 6-10 servings Freezing not recommended

Per 1/6 recipe: 58 Calories; 4g Fat; 2g Protein; 5g Carbohydrate; 2g Dietary Fiber; 3g Net Carbs Per 1/8 recipe: 43 Calories; 3g Fat; 1g Protein; 4g Carbohydrate; 2g Dietary Fiber; 2g Net Carbs Per 1/10 recipe: 35 Calories; 2g Fat; 1g Protein; 3g Carbohydrate; 1g Dietary Fiber; 2g Net Carbs




1 bunch fresh broccoli, about 2 pounds

Salt, to taste

Butter, about 2 tablespoons


Wash the broccoli, then peel away the tough outer layer of the stems. Cut each stalk into 2-3 spears. Arrange in a large skillet with a lid. Fill with water to 1 inch. Sprinkle with salt; bring to a boil. Turn the heat down to a simmer; cover and cook for 3 minutes. Remove from the heat and drain. Cover the pan and let stand off the heat for 5 minutes before serving. Season, to taste and add butter.

About 5 servings Can be frozen

Per Serving: 75 Calories; 5g Fat; 4g Protein; 6g Carbohydrate; 4g Dietary Fiber; 2g Net Carbs




16 ounce bag frozen cauliflower

4 ounces cream cheese

2 tablespoons heavy cream

4 ounces cheddar cheese, shredded

2 green onions, finely chopped

1 teaspoon minced chives, optional

1/2 teaspoon salt, or to taste

1/2 teaspoon pepper, or to taste

2 ounces cheddar cheese, shredded


Cook the cauliflower until tender; drain well. In a 1 1/2 quart casserole; soften the cream cheese in the microwave about 30-40 seconds on HIGH. Whisk in the cream until smooth, then stir in 4 ounces cheddar cheese. Microwave on MEDIUM about 2-3 minutes or until the cheese is melted. Stir well until creamy and smooth, microwaving a little longer if necessary. Stir in the green onions, chives, salt and pepper. Add the cauliflower and gently fold into the cheese sauce to coat well. Adjust the seasonings if needed. Top with the remaining 2 ounces cheese and bake at 350º for 35 minutes, until bubbly and brown on top.

Makes 4-6 servings Can be frozen

Per 1/4 Recipe: 326 Calories; 27g Fat; 15g Protein; 8g Carbohydrate; 3g Dietary Fiber; 5g Net Carbs Per 1/6 Recipe: 217 Calories; 18g Fat; 10g Protein; 5g Carbohydrate; 2g Dietary Fiber; 3g Net Carbs




20 ounces frozen cauliflower

1/2 cup sour cream

2 ounces cream cheese, cut up

4 tablespoons butter, divided

2 cups cheddar cheese, divided

6 slices bacon, fried and crumbled, divided

1 teaspoon dry minced onion

1 1/4 teaspoon salt

1/4 teaspoon pepper


Place the frozen cauliflower in a 1 1/2-quart casserole. Add 1/2 cup water. Cover and microwave on HIGH 7 minutes. Stir and cook another 7 minutes. Let stand 2 minutes. Place in a colander and blot with paper towels to absorb as much moisture as possible.

Place the cauliflower in a food processor with the chopping blade inserted. Add the sour cream, cream cheese, half of the butter, half the cheese, half the bacon, the onion flakes, salt and pepper to processor. Process until desired smoothness.

Butter the same casserole used for cooking the cauliflower and pour the cauliflower mixture in. Top with the remaining butter, cheese and bacon bits. Bake uncovered 25 minutes at 400º or until lightly browned.

Makes about 6 servings Freezing not recommended

Per Serving: 278 Calories; 25g Fat; 10g Protein; 6g Carbohydrate; 2g Dietary Fiber; 4g Net Carbs