Compiled by Denise Swogetinsky

Kemper Messenger

Well, if you have kids or grandkids in school, you are probably going to have to go to a sporting event or two.

The problem with this is the concession stand. They usually have beverages that are carb friendly, but the snacks ... no way. You could get the popcorn, but what else?

Never fear, you can think ahead and prepare for this. Pack yourself a low-carb snack pack. Start with vegetables and dip. cheese sticks wrapped with slices of meat such as ham or chicken. You can make some fat bombs to take or some low-carb cookies.

 Of, course, quick bags of berries are always a hit. Just remember that a healthy lifestyle takes planning and moderation.


Chocolate Coffee Fat Bombs

2 1/2 c pecans

2 tbsp instant coffee granules

2 1/2 tbsp Dutch-process cocoa powder

3/4 tsp stevia

1 tbsp coconut oil

Into food processor bowl, add all ingredients except coconut oil. Pulse 10 times to incorporate everything, then add coconut oil.

Pulse mixture for 1 1/2 to 2 minutes, scraping down the sides every 30 seconds, until the mixture starts to have the ability to stick together. Be careful not to process it to the point of becoming nut butter! Roll into 20 fat bombs (approximately 1 tbsp of the mixture per fat bomb). To form them, you’ll need to squish together the mixture a few times in your hands to get it to stick together, then roll it into a ball shape. (Note: If your mixture is too sticky and doesn’t hold together well enough, quickly pulse in 1-2 tbsp almond flour.) Optionally, roll the fat bombs in a coating (see recipe notes for ideas). Place fat bombs on a plate and refrigerate for at least 45 minutes. These are soft fat bombs, so they won’t really firm up; chilling them just gives time for the flavors to incorporate. Store them in the fridge.


Peanut Butter Fat Bombs

4 ounces cream cheese

2 ounces creamy peanut butter

1 ounce Swerve Sweetener (granular)

Mix Peanut Butter & Sweetener: Stir together peanut butter and sweetener in medium bowl using spoon until combined, a few minutes, scraping down spoon and sides of bowl as needed. Stir In Cream Cheese: Microwave cream cheese in separate bowl until very soft and pliable, about 10 seconds. Add cream cheese to bowl with peanut butter mixture and vigorously stir until smooth and completely combined a few minutes.

Freeze & Serve. Divide batter among round silicone molds using back of spoon, making 14 total fat bombs. Freeze until solid, about 2 hours. Serve frozen, and transfer any leftovers to resealable bag in freezer.


Low-Carb cookies

1/3 cup coconut oil (room temperature)

1/2 cup ghee (vanilla bean, room temperature)

2 eggs

1 teaspoon vanilla extract

3/4 cup sweetener

1/2 teaspoon baking soda

1/4 teaspoon cream of tartar

1/2 teaspoon Himalayan salt (pink)

3 cups almond flour

Preheat oven to 350 degrees and line baking sheet with parchment paper or silicone baking mat. In a medium-sized bowl, using an electric mixer, mix together coconut oil and ghee until well-combined. Add eggs and vanilla extract and mix again before adding monk fruit sweetener, baking soda, cream of tartar, and salt. Mix again until all ingredients are fully incorporated. One cup at a time, add almond flour to mixing bowl and mix again. Form dough into balls and lightly press down and place on prepared baking sheet (Note: cookies will spread when baking so be sure to place them about 2-3 inches apart.)  Use a second baking sheet if necessary. Bake cookies until edges are golden brown, about 15-18 minutes. Remove baking sheet from oven and allow cookies to cool completely before serving.


Low Carb Chocolate Chip Cookies

1 1/2 cups almond flour

1/4 cup flax seed (golden, ground)

1/2 cup coconut oil (melted)

1 cup chopped walnuts

1 1/2 cups dark chocolate chips

1 1/2 cups shredded coconut

1/4 cup spends granulated

1 1/2 cups coconut milk


Preheat oven to 350°F. Line the bottom of a 9″x13″ pan with parchment. In a medium bowl, mix together the almond flour, coconut oil and flax seeds until well combined. Evenly press the mixture into to bottom of the 9″x13″ pan. Bake the crust for 10-15 minutes until firm. Remove it from the oven and place the chopped nuts over the crust and spread the chocolate chips over the nuts. Add the coconut shreds over the top. Mix the sweetener into the coconut milk and pour the mixture evenly over the coconut shreds. Bake 35 to 40 minutes or until light brown on top and the center is set. Cool on the counter for 20 minutes and then in the refrigerator for 40 minutes. Cut the bars into desired sized squares. Keep in the refrigerator for one week or individually wrap and freeze.