MAY 2016

RECIPES

Fruit & Vegetable based Treats & Snacks 

Copyright © 2018 Niamh Burke Nutrition, All rights reserved.

10 Day Metabolic Reset

Fat Bombs

MAY 2016

DISCLAIMER  

Copyright © 2018 Niamh Burke Nutrition, All rights reserved.

The following recipes are distributed for information purposes only. They are not intended to diagnose, treat or cure any condition and are not a substitute for advice from your doctor. If you are worried about any health condition or are pregnant or breast feeding it is always recommended to speak to your doctor before undertaking any new dietary routine.

All rights reserved. All content, recipes and design may not be reproduced, rewritten or redistributed in whole or part without written consent from the author. That means no, emailing this program to friends or family, or posting any recipes in full or part in any websites or groups without written consent from Niamh Burke Nutrition.

Niamh Burke Nutrition may not be held responsible for any changes that occur in health - 'good or bad' as a result of using these recipes.

KETO BOUNTY BITES

3Copyright © 2018, Niamh Burke Nutrition

Per bite: 132 calories, <1g of carbs, 1g of protein, 13.4g of fat Serves 24 – counted on the app SENZA

For the base… 1. Line a mini-muffin tin with 24 mini paper cases. 2. Combine 150g of creamed coconut with 1/2 cup of coconut oil in a small saucepan over very low heat. Stir until melted and smooth and then stir in sweetener and desiccated coconut pieces. 3. Divide the mixture up between the muffin cases using a teaspoon to portion each measure out. Place in the freezer for 10 minutes while preparing the top ingredients.

INGREDIENTS Base • 150g of creamed coconut or 3/4 of a pack • 1/2 cup coconut oil which is roughly 75g • 1 cup unsweetened desiccated coconut • 1-2 tbsp of powdered Erythritol Sweetener

DIRECTIONS

With any sweeteners always add in the lowest amount possible, taste it and then you can add in some more if you’d prefer it sweeter!

Topping • 50g creamed coconut or 1/4 pack • 2 tbsp of coconut oil 40g • 30g of Unsweetened Chocolate • 1/4 -1/2 cup powdered Sweetener • 1/4 cup cocoa powder sieved • 2 tsp vanilla extract

For the top… 4. In a separate bowl, combine the remaining creamed coconut, 2 tablespoons of coconut oil and the unsweetened chocolate. Set over a pan of simmering water stirring until melted. 5. Once melted stir in the vanilla extract and powdered sweetener, mixing until smooth. 6. Remove from heat and sieve in the cocoa powder. 7. Spoon chocolate topping over the coconut base and set in the freezer for about 15 minutes before storing in the refrigerator.

REESE’S PEANUT BUTTER BOMBS

3Copyright © 2018, Niamh Burke Nutrition

Per bite: 106 calories, 3.1g of carbs, 1.6g of protein, 9.9g of fat Serves 24 – counted on the app SENZA

For the base… 1. Place a mixing bowl over a sauce pan of boiling water, add in the peanut butter and unsalted butter. Once the butter has melted, use a whisk, nutribullet or hand held blender to combine with the sweetener. 2. Line a mini-muffin tin with 24 mini paper cases and pour peanut butter mix into cases. Place into the freezer for 15 minutes.

INGREDIENTS Base • 150g of smooth peanut butter - you can pick up large tubs in Dunnes for very good value • 100g of unsalted butter - available in Dunne's or Aldi • 2 tbsp of powdered Erythritol Sweetener

DIRECTIONS

Topping • 80g of Unsweetened Chocolate • 80g of unsalted butter • 40-50g of erythritol sweetener • 1 teaspoon of vanilla extract • 1/4 tsp of Himalayan or sea salt to garnish

For the top… 3. For the top layer place a large ceramic or glass bowl over the saucepan of boiling water. Melt the butter and chocolate first before adding in the vanilla, stevia and sweetener stirring all the time. (The consistency should just be like melted chocolate.) 4. Using a spoon, measure about 1 teaspoon of chocolate mix over each frozen peanut base. 5. Once all 24 are finished sprinkle some sea salt over the top layer of chocolate and freeze for 1 hour. 6. Store in the freezer and serve from frozen…

LEMON SHERBET MELTS

4

INGREDIENTS• 120g of cream cheese • 1/2 cup of coconut oil (100g) • 1/2 cup of unsalted butter (100g) • 2 tsp of vanilla • The juice and zest from 1.5 lemons • 2 tbsp of powdered Erythritol Sweetener

1. Melt the coconut oil and the butter in a large bowl placed over a saucepan of boiling water. 2. Once it has melted add in your cream cheese, vanilla, lemon zest, lemon juice and Erythritol. Use a hand blender or a nutribullet to combine evenly. 3. Once whipped it should be a moussey consistency. 4. Fill a silicon candy mould with the mix, scraping any excess away from the top with a flat spatula. 5. Store in the freezer and allow 2-3 minutes to thaw slightly before serving.

DIRECTIONS

Per serving: 90 calories, 0.2g of carbs, 0.4g of protein, 10g of fat Serves 24 – counted on the app SENZA

Copyright © 2018, Niamh Burke Nutrition