Trick question! While study after study finds that sugar can seriously harm your health (it's even sparking a whole nutrition label change), fat has been exonerated—at least, the healthy kind, which is as good for your diet as it is for your skin. (Seriously, is there anything avocado can't do?)
Come dessert time, you might want to turn to the ketogenic diet—which certainly does not skimp on fats (think 75 percent of your daily intake). The high-fat, low-carb plan aims to put the body in a state of ketosis, which means that fat replaces glucose as the body's primary source of energy. (Studies have found it to be a better long-term weight-loss option than just low-fat, low-carb programs, FYI.) That doesn't mean that the diet consists of fatty junk food—again, it's all about the healthy fats.
And to make sure you're getting enough of them, ketogenic diet proponent Martina Slajerova wrote a cookbook, Sweet and Savory Fat Bombs, featuring recipes that will ensure you're packing your diet with good fats. "They're the ideal snacks if you're eating low-carb," she explains. The recipes focus on ingredients that are fat-concentrated, like nuts, seeds, coconut, cacao butter, and full-fat dairy products, all in their most natural forms.
And while you won't want to have "fat bombs" with every meal, they make for a perfect treat with benefits for your health. Sugar crash, be gone!
Satisfy your sweet tooth with these three filling high-fat, low-sugar frozen desserts.
Mint and Chocolate Chip Ice Bombs
Yields 14 ice bombs
Ingredients
1 medium ripe avocado, halved, pitted, and peeled
1 cup full-fat mascarpone cheese or creamed coconut milk
1/4 cup plus 1 Tbsp powdered erythritol or Swerve
1 tsp peppermint extract, or 1 Tbsp fresh mint
Few drops liquid stevia, to taste (optional)
2.1 oz. dark chocolate, chopped
1. In a food processor or with a mixer, combine the avocado flesh, mascarpone or creamed coconut milk, erythritol or Swerve, and mint extract or fresh mint. If you want a sweeter taste, add the stevia. Pulse until smooth. Mix in the chopped dark chocolate.
2. Spoon about 2 tablespoons of the mixture into each of 14 small silicone muffin mots or candy molds, or use round cake pop molds for a round bomb shape. Freeze for about 2 hours, or until set.
Strawberry-Basil Ice Cups
Yields 10 ice cups
Ingredients
1/2 cup creamed coconut milk, at room temperature
3/4 cup cream cheese or more creamed coconut milk, at room temperature
1/4 cup powdered erythritol or Swerve
1/4 cup unsalted butter or coconut oil, at room temperature
1 tsp sugar-free vanilla extract, or 1/2 tsp vanilla powder
Few drops liquid stevia, to taste (optional)
1 cup fresh strawberries
2 tablespoons fresh basil leaves
1. In a food processor, combine the creamed coconut milk, cream cheese or more creamed coconut milk, erythritol or Swerve, butter or coconut oil, and vanilla. Pulse until smooth and creamy. If you want a sweeter taste, add the stevia and pulse again.
2. Remove half of the mixture from the processor and set aside. To the remaining mixture in the processor, add about 3/4 cup of strawberries. Pulse until smooth. Slice the remaining 1/4 cup of strawberries and reserve for topping.
3. Divide the strawberry cream cheese mixture among 10 silicone muffin cups.
4. In a clean food processor, combine the other half of the cream cheese with the basil. Pulse until smooth. Top each cup with 1 1/2 tablespoons of the basil mixture and finish each with a few strawberry slices. Freeze for about 2 hours, or until set.
Tiramisu Ice Bombs
Yields 12 ice bombs
Ingredients
For the ice bombs
1 1/4 cups full-fat mascarpone cheese or creamed coconut milk
1/4 cup powdered erythritol or Swerve
1 to 2 tsp sugar-free rum extract
1/4 cup strong brewed coffee, chilled (*See tip at bottom of recipe)
Few drops liquid stevia, to taste (optional)
For the coating
1.4 oz. extra-dark 90 percent chocolate
1 oz. cacao butter
1. In a food processor or with a mixer, combine the mascarpone or creamed coconut milk, erythritol or Swerve, rum extract, and chilled coffee. Pulse until smooth and creamy. If you want a sweeter taste, add the stevia and pulse again.
2. Spoon about 2 tablespoons of the mixture into each of 12 small silicone muffin molds or candy molds, or use round cake pop molds for a round bomb shape. Freeze for about 2 hours, or until set.
3. Melt the dark chocolate and cacao butter in a double boiler or heat-proof bowl placed over a small saucepan filled with 1 cup of water, over medium heat. Mix well. Cool the mixture before use. It should not be hot, but should still be liquid.
2. Work in batches of 3 or 4 to prevent the ice bombs from melting. Gently pierce each frozen ice bomb with a toothpick or a fork. One at a time, hold the ice bomb over the melted chocolate and spoon the chocolate over it to coat completely. Turn the stick as you work until the coating is solidified. Place the coated ice bombs on a parchment-lined tray.
3. Freeze the coated pieces,in batches as you work, for at least 15 minutes to harden. Keep frozen for up to 3 months.
*Tip: For a naturally caffeine-free alternative to regular coffee, try 1 to 2 teaspoons of caffeine-free instant coffee powder made from chicory root or dandelion instead.
Originally published June 10, 2016; updated August 9, 2018.
Love all things sweet, just not the sugar? Here are five more low sugar dessert recipes to keep cravings at bay. And these summer cocktails are practically good for you—so cheers!
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