Blog - The Coconut Mama

Salted Caramel Fat Bombs

Enjoy the sweet and salty flavory of these salted caramel fat bombs! They’re keto friendly, vegan, low carb and contain only 4 ingredients!

Caramel + keto aren’t a combo you see often. To make a good caramel you need a lot of sugar and sugar is out of the picture for me right now.

I happened upon this recipe while toasting coconut to add to my coconut flour cake. I added a little bit of butter flavored coconut oil and monk fruit sweetener to the flakes and they tasted amazing! The whole batch got eaten up quickly! I knew I was on to something good so I experimented more with the recipe and came up with these salted caramel fat bombs.

salted caramel fat bombs on a white plate

Salted Caramel Fat Bombs Recipe

Before you get started make sure you have all your ingredients near you. The coconut flakes toast up quickly and if you turn your head they may burn!

A note on coconut oil: I tested this recipe with butter flavored coconut oil, which gave these fat bombs an amazing buttery flavor. You may use regular coconut oil or butter instead if you prefer.

Warm one tablespoon of butter flavored coconut oil in a large skillet over low heat.

Add the coconut flakes to the pan and mix with the coconut oil.

Slowly toast the coconut in the pan. If you turn up the heat the coconut flakes may burn.

Add 2 more tablespoons of coconut oil to the flakes and toast until they’re golden brown. Remove the pan from the heat and let the coconut cool. Add sea salt and monk fruit to the mixture and pour it into a blender.

Use a blender or food processor to blend the toasted coconut into a smooth batter.

blender and silicon mold filled with caramel

Carefully pour the batter into molds. Free the fat bombs for 5-10 minutes or until completely solid. Pop them out and store them in an airtight container in the refrigerator. Enjoy!

Salted Caramel Fat Bombs

Enjoy the sweet and salty flavory of these salted caramel fat bombs! They’re keto friendly, vegan, low carb and contain only 4 ingredients!

Author: Tiffany – The Coconut Mama
Prep Time: 5 min
Total Time: 5 min
Yield: 32 1x
Category: snack
Cuisine: keto

Ingredients

2 Cups Coconut Flakes
3 Tablespoon Butter Flavored Coconut Oil
1 Tablespoon Monk Fruit
1/2 Teaspoon Sea Salt

Instructions

Warm one tablespoon of butter flavored coconut oil in a large skillet over low heat.
Add the coconut flakes to the pan and mix with the coconut oil.
Slowly toast the coconut in the pan. Don’t be tempted to turn up the heat. The coconut flakes with burn if you do!
Add 2 more tablespoons of coconut oil to the flakes and toast until they’re golden brown. Remove the pan from the heat and let the coconut cool.
Add sea salt and monk fruit to the mixture and pour it into a blender.
Use a blender or food processor to blend the toasted coconut into a smooth batter.
Carefully pour the batter into molds (this part can be messy).
Freeze the fat bombs for 5-10 minutes or until completely solid.
Pop them out and store them in an airtight container in the refrigerator.

Notes

Before you get started make sure you have all your ingredients near you. The coconut flakes toast up quickly and if you turn your head they may burn!

Nutrition Facts

Serving Size: 1 TBS
Calories: 37
Sugar: .25g
Sodium: 33mg
Fat: 3.3g
Saturated Fat: 3.2g
Unsaturated Fat: 0
Trans Fat: 0
Carbohydrates: 1.6g
Fiber: .75g
Protein: .25g
Cholesterol: 0

Toasted Coconut Butter Cups

This amazing recipe was submitted by Coconut Mama reader and paleo food blogger, Karen of Holistically Engineered. Thank you for sharing your lovely recipe, Karen!

Coconut butter is one of my favorite things and I love to eat it by the spoonful. Ever since I made Coconut Chips, I have been obsessed with toasted coconut.

These Toasted Coconut Butter Cups are a great way to combine my love of coconut butter and toasted coconut. It is really easy to make your own Toasted Coconut Butter. All you have to do is toast the coconut flakes and throw them in a food processor or high speed blender. In a matter of minutes the toasted coconut flakes turn into a delicious gooey coconut butter. You’ll end up with about 2 cups of coconut butter and it makes about 24 Toasted Coconut Butter Cups.

You can fill these cups with your favorite filling. Some suggestions are almond butter, chopped nuts, chopped dried fruit, or even some melted dark chocolate. The great thing about these candies is that because coconut is naturally sweet you don’t even have to add any extra sweetener.

Toasted Coconut Butter Cups

Author: Holistically Engineered

Ingredients

7 cups unsweetened coconut flakes
Honey, to taste (optional)
Almond butter, chopped nuts, chopped dried fruit for filling (optional)

Instructions

Preheat oven to 350 F.
Spread the coconut flakes onto two rimmed baking sheets.
Bake for 5-8 minutes or until golden brown, stirring and flipping the coconut flakes every few minutes so they do not burn (keep an eye on them).
Allow to cool slightly and pour the toasted coconut flakes into the bowl of a food processor or high speed blender.
Process until smooth.
Add honey, to taste and process to combine.
Line a mini muffin pan with 24 liners or use a candy mold.
Pour 1 tsp of toasted coconut butter into the mini muffin cups, (optional) add about 3/4 tsp of filling (almond butter, chopped nuts, or dried fruit) and top with an additional 1 tsp of toasted coconut butter.
Place in the refrigerator and allow to harden for about 1-2 hours before serving.

Dairy Free Butternut Squash Soup

Forget about pumpkin and celebrate Autumn with this delicious dairy free butternut squash soup instead! I like to call this fall in a bowl.

I enjoy soup throughout the year but there’s something special about making hearty soup durning the fall and winter.

Butternut squash soup is a favorite of mine and it’s incredibly easy to make.

The soup is rich in flavor and warming.

I’ve used both fresh butternut squash and frozen for this recipe and either work great. Instead of using cream I used coconut cream, which surprisingly doesn’t add a coconut flavor to the soup.

It’s rich and creamy with very good for you too! Enjoy!

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Dairy Free Butternut Squash Soup

Author: The Coconut Mama
Yield: 8 servings 1x

Ingredients

2 Tablespoons Coconut Oil
1 Onion, Chopped
3 Pounds Butternut Squash, Peeled, Seeded and Cut into 1 1/2 inch Chunks
5 Cups Chicken Broth or Vegetable Broth (I used chicken bone broth)
2 Sprigs of Thyme
1/8 Teaspoon of Nutmeg
1/2 Cup coconut cream (Refrigerate 1 can of coconut milk for 3–5 hours. Remove the lid and scoop out the coconut cream on top of the can)
Salt & Pepper

Instructions

Melt coconut oil in a large stock pot or lurch oven over medium heat.
Add the onion and cook until softened, about 5 minutes.
Add squash, broth, thyme and nutmeg to the pot.
Bring to a simmer.
Cover the pot with a lid and cook until the squash is soft and tender, about 20 minutes.
Remove the thyme from the pot.
Use a stick blender to puree the squash in the pot. A blender can be used instead if you don’t have a stick blender. Only blend small batches of the soup at a time.
Blend until smooth.
Return the puree to the pot and stir in the coconut cream.
Bring to a simmer, then remove immediately from heat.
If the soup is too thick you can thin it with more broth or water if needed.
Season the soup with salt and pepper before serving.
Garnish with additional nutmeg or pumpkin seeds if desired.

Dairy Free Caramel Dipping Sauce

This dairy free caramel dipping sauce is a real treat! Made with coconut milk, coconut sugar, coconut oil and honey, this dip is both dairy free and vegan.

This delicious dairy free caramel dipping sauce recipe was submitted by Coconut Mama reader, Kristen E. Thank you for sharing your lovely recipe, Kristen!

I have had a sweet tooth since as long as I could remember. And while my definition of healthy has changed drastically over the years, I still squeeze in some treats here and there that include good, wholesome and natural ingredients. While pregnant with Quinn I devoured Raw homemade vanilla ice cream with fresh organic strawberries. And when I say I devoured, I mean it got out of control at times and I needed to dial it back a tad 😉

While I do crave that exact dessert right this moment, I have been dairy-free for just over a month now. Why? My son who is about 10 months old now was developing some mild eczema around the time we started to increase his intake of solids (7-8months). To make a long story (and maybe a whole separate post) short, it turns out that it has been my dairy intake that has been negatively affecting him. Until he is no longer breastfeeding, or until his immune system is stronger I have kicked dairy to the curb.

That Mamas, put me on a mission to create dairy-free desserts that taste amazing. I took my caramel apple recipe and made a ton of adjustments. Even though it is full of coconut, the end result does not hold a strong coconut flavor (I promise)! While I was successful in making this caramel dip a few times without a candy thermometer, I highly recommend using one. This one costs about $11 and can be used for so many recipes. It takes the guesswork completely out of it.

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Dairy Free Caramel Dipping Sauce

Author: Tiffany - The Coconut Mama

Ingredients

1.5 cups of Coconut Milk
2/3 cup Coconut Sugar (like this one)
2 tbsp Coconut Oil (like this one)
2 tsp vanilla
2 tsp raw honey

Instructions

Mix together all ingredients in a medium saucepan.
Bring to a boil and put on medium heat for approximately 20-25 minutes. Stir occasionally to ensure it doesn’t burn to the pot. During this time the sauce will simmer and ‘boil down’ to become darker and slightly thicker. If using a candy thermometer the temperature should sit between 200-210 degrees Fahrenheit.
Turn up the heat slightly until the candy thermometer reads 220F. If you are not using a thermometer, turn the temperature to medium-high for 3-5 minutes.
Let cool and pour into a glass jar. Place in fridge and allow the dip to set. It will get thicker with time in the fridge. Personally, I love to eat it best after it’s had a night in the fridge for the flavors to really set!
Serve with fruit of your choice and enjoy!

Notes

* If after letting it set in the fridge it is still not thick enough you can put it back on the stove top for a bit longer. If it is too thick you can mix with a bit more coconut milk. The first three batches I made were all slightly different. Now that I know what to expect from the color and consistency it comes out perfect every time!

Why I Switch to a Natural Deodorant

Here are just a few reasons you should toss your toxic antiperspirants today and how to make the switch to natural deodorant…without smelling bad.

No one wants to be “that person” on a crowded Subway or in a stuffy meeting room who just can’t seem to figure out how to use deodorant and stinks up the whole area with their overwhelming body odor. Nor do you want to have massive pit stains discoloring your white shirt and causing you to fear ever lifting your arms. However, chemical laden deodorant sticks and aerosols are not the answer. Here are just a few reasons you should toss your toxic antiperspirants today and how to make the switch to natural deodorant…without smelling bad.

Beauty products are full of parabens, chemicals, toxins, heavy metals, propylene glycol, and artificial fragrances that leech into your body and can contribute to a number of alarming health concerns. Even if you eat right and exercise and try to live a generally healthy, clean lifestyle, it is impossible to be totally healthy without taking an honest look at the ingredients in your cosmetics. Deodorant isn’t the only culprit, either. Your lotion, makeup, and body wash are all suspect. Start by switching to natural deodorant, but don’t stop there! Do some detective work and find out what’s really in the products you are putting on your body.

Sweat is Natural

Believe it or not, underarm sweat is natural, and can actually be a good thing. It is merely the bodies’ way of getting rid of harmful toxins and regulating temperature. Think about it, if you never sweat, your body would just hold onto all those toxins rather than expelling them. Antiperspirants help do exactly that. By clogging up your pores with chemicals and aluminum compounds to prevent sweating, antiperspirants can have a seriously detrimental effect on your body.

Plus, it is not actually sweating that causes BO. It is the combination of sweat (which is just salt and water) and bacteria that naturally forms on the skin.

Deodorant May Contribute to Breast Cancer and Alzheimer’s

Numerous studies have shown that there may be a very concerning link between aluminum compounds in antiperspirants and the development of breast cancer in women. However, more research is needed to definitively confirm these concerning findings. There is also alarming evidence to suggest that aluminum-containing products may cause Alzheimer’s. It seems to make sense to eliminate something that even might increase your risk of breast cancer or Altzheimers. Especially if other alternatives are available.

Natural Deodorant Does Work

Though you may be skeptical about ditching your artificially-fragranced, paraben-laden deodorant that smells like fresh linen, natural deodorant does actually work. Plus, most natural deodorants contain ingredients that are good for you and work to soothe and moisturize your underarms without blocking your pores or creating ingrown hairs. They can cut down on irritation from shaving, and once your body adjusts, keep your armpits from causing a stench as well.

Some natural deodorants may contain baking soda, which could potentially cause skin irritation or a rash if your body isn’t used to it. So make sure to test any new products out on a small portion of your underarm before layering it on.

How to Switch to Natural Deodorant

Unfortunately, it isn’t as easy as simply grabbing any “natural deodorant” off the shelf and expecting perfect results. There are a few important steps to keep in mind before you make the switch.

Natural deodorant isn’t an antiperspirant. If you struggle from overactive sweat glands, you may have a harder time switching to natural deodorant. Because it doesn’t contain the same sweat-gland-clogging compounds as traditional deodorant, it won’t be nearly as effective in preventing sweat. But remember, sweat is totally normal and is an important process that you don’t want to disrupt. Over time, your body will adjust to the new deodorant and will usually begin to sweat less. For the first few months, try wearing dark colored, breathable clothing to help avoid any embarrassing sweat stains.
It does help control the stink. One of the main hangups that keep many people from making the switch is that they think they’ll smell bad. Fortunately, natural deodorant is specifically designed to control the bacteria on your skin that causes that nasty smell. Also, good hygiene is key, and if you regularly shower and are using a soap or body wash that works to cleanse without chemicals, you shouldn’t have to worry about stinking. Most deodorant recipes or store-bought natural alternatives use essential oils or some other type of gentle, natural scent to help aid in stench management as well.
Detox period. It is essential that you start your transition with a detox period where you use nothing under your arms for three days. This will give your body time to return to normal pH levels without deodorant interference and will make your underarms more receptive to the natural options since there will be no residual barrier. It will also help prevent any skin irritation that could arise from many baking-soda based alternative deodorants. It is a good idea to do this detox over a weekend or when you are planning on staying home for a few days since you won’t necessarily smell great. Be sure to keep your armpits clean with natural soap and warm water.
Everyone’s body is different. When it comes to body chemistry, we are all incredibly different. The natural deodorant alternative that your friend swears by may cause you to stink to high heaven. There will be some trial and error involved before you find the method that works best for you. If you don’t want to commit to the DIY route, be sure to read the label of your natural deodorant carefully to make sure that there aren’t any hidden harmful ingredients or chemicals.

How To Make Natural Deodorant At Home

Check out our easy recipe for a natural deodorant that has absolutely zero harmful added ingredients and will keep you smelling fresh and clean. If you’re looking for a recipe without baking soda, give this homemade deodorant (baking soda free) a try!

What You’ll Need

6 Tablespoons Melted Virgin Coconut Oil (buy here)
6 Tablespoons Arrowroot Powder (buy here)
3 Tablespoons Aluminum Free Baking Soda (buy here)
15-20 Drops Essential Oils (buy here)

Instructions:

The easiest method for making natural deodorant is to pour the dry ingredients into a food processor. Then add the essential oils and pulse a few times to incorporate them into the mix. Then carefully pour in the melted coconut oil until the ingredients are completely combined. Store the deodorant in a small jar or pour it into an empty deodorant tube.

Not into DIY deodorant?

That’s okay! There are many brands of natural deodorant available in most stores. Some of my favorite brands are Primal Pit Paste, Schmidt’s Naturals and Primal Life Organics.

Don’t give up too soon! It is possible to find an effective store-bought natural deodorant or DIY option to prevent BO and avoid filling your body with toxins. You may just have to be willing to face a few days of smelling bad to figure it out. Stick to it…your health is at stake.

Soothing Shower Diffuser Discs

Did you know you can diffuse essential oils in the shower? These shower diffuser discs can be used daily to reap the aromatic benefits of essential oils while you shower. You only need a few ingredients to make them!

I love taking baths (especially detox baths), but with three kids and a busy schedule I don’t get to enjoy them as often as I’d like. I miss relaxing in the bath with epsom salts and essential oils. The combo relaxes me and helps me to sleep better at night.

Recently I starting using shower diffuser disks in my shower and I have to say I like them a lot! Though I don’t get the benefits of the epsom salts, I do get the benefits of the oils and it’s amazing!

Shower diffuser discs can be used daily to support respiratory health. They also come in handy when you’re fighting off the sniffles or want some respiratory support. The heat from the shower helps to open up the nasal passage while the essential oils offer support to help clear your sinuses.

I also like to add peppermint diffuser discs to my shower when I’m wanting to wake up in the morning and Lavender when I’m wanting to relax and unwind in the evening. Shower diffuser discs are very versatile and can be customized to support your needs!

How To Make Shower Diffuser Discs

Ingredients:

1 1/2 Cups baking soda
2 Tablespoons corn starch
Water
Essential Oils

Instructions:

Mix the baking soda and corn starch together in a bowl, making sure there aren’t any clumps.
Slowly add water to the mixture, one tablespoon at a time.
The baking soda and starch mixture should be a thick paste. I added a little over 1/3 cup of water.
Add 15-20 drops of essential oil(s) of choice to mixture.
Mix well and pour into silicon baking cups (I used this one).
Let the diffuser discs dry for 24 hours.
Store them in an air tight container or ziplock bag to keep freshness.

How To Use Diffuser Discs

Place a disc at the bottom of your shower. As the hot water hits it, the essential oils will diffuse (and clean the floor of your shower). If you don’t use the whole diffuser disc you can store the wet disc in a container and reuse it.