As part of the 19th anniversary of Mercola.com, I wanted to give you a glimpse of what my everyday routine is like — including my daily meals. This Chocolate Fat Bomb recipe is something that I frequently eat for breakfast.
Apart from its delicious taste, this Chocolate Fat Bomb gives you 15 grams of protein, less than 10 grams of net carbs, 30 grams of fiber, 90 grams of healthy fat and about 1,000 calories. I don’t consume this entire recipe in one sitting, though. I usually split it in half, so if you’re eating this for the first time, try doing this method.
If you’re the type of person who loves a good breakfast, you’re in for a wonderful treat. This Chocolate Fat Bomb will not only provide you with the energy you need to perform your tasks at home, school or at work, but it’s full of healthy ingredients to give you a boost.
Not only do avocados provide another dimension of flavor to this Chocolate Fat Bomb recipe, this vibrant green fruit adds another dose of health benefits and nutrients as well. Avocados are low in fructose, meaning they won’t affect your body’s sugar levels in a harmful way, have 20 vital nutrients, including fiber, vitamin E and B vitamins, and are safe to eat since their thick skin protects the main fruit from being contaminated with pesticides.
These fruits are also rich in healthy monounsaturated fats that can improve both vascular function and heart health. This contributes to the excellent fat to protein ratio — there’s 21 grams of mostly monounsaturated fat compared to 2 grams of protein. Avocados also have twice the amount of potassium compared to a banana, and this could greatly improve your potassium-to-sodium ratio.
Cocoa butter is what gives this Chocolate Fat Bomb its rich flavor, but it also provides an additional health boost, especially when it’s made from raw cocoa beans without added sugars and/or sweeteners.
All chocolate begins with the cacao bean that has high amounts of antioxidants and other natural compounds that could help improve cardiovascular health and weight management. These components are what make chocolate quite healthy for you, although if you want to reap these rewards, I advise you to consume cacao raw and freshly ground, and without any sugar. Just make sure to integrate other ingredients or foods with raw cacao, since it can be bitter.
Medium-chain Triglyceride Oils (MCTs)
Oils that contain medium-chain triglycerides (MCTs) are a far better choice compared to oils with long-chain triglycerides (LCTs). A variety of health benefits are linked to MCT oil, such as increasing your body’s metabolism and combatting harmful pathogens. MCT oil also contains ketone bodies that serve as an alternative source of brain fuel that could help in preventing brain atrophy that’s associated with dementia.
Consuming large amounts of MCT oil may lead to loose stools, though, so if you’re trying out MCT oil for the first time, start with small portions, then work your way up to higher amounts as your body gets used to it.
Optimizing your gut microbiome is a task that most people sadly fail to accomplish, but the psyllium in this Chocolate Fat Bomb can help with that. Organic psyllium husk contains primarily soluble fiber which acts as a powerful prebiotic aid to optimize microbiome growth. The beneficial bacteria then digest these fibers into short-chain fatty acids (SCFAs) and transform it into healthy ketones in order to feed your tissues.
Flaxseeds, Chia Seeds and Black Sesame Seeds
Not only will the seeds in this recipe provide extra crunch and flavor, but you get additional benefits too. Flaxseeds are one of my favorites because they’re rich in healthy fat, courtesy of a plant-based omega-3 called alpha-linolenic acid (ALA). These seeds are considered to be a rich dietary source of lignin precursors that are converted from “plant” lignans to “human” lignans in your gut.
Chia seeds are another of my preferred seeds, because they are loaded with protein, healthy fats, dietary fiber, minerals, vitamin and antioxidants. I also like to use black sesame seeds for this recipe because they are rich in plant lignans, as well as minerals like calcium, copper, iron, selenium and phosphorus, to name a few.