Author Archives: Amy Hartman

Bulletproof Chai

Bulletproof Chai |

Not a coffee drinker? I understand. While today I’m quite a coffee enthusiast, there was a time when I too would avoid it. So how do you reap the benefits of bulletproof coffee… minus the coffee? Short of eating straight butter and oil, the answer is this bulletproof chai which once blended becomes creamy and frothy like a latte! I fully expected this drink not to work, but surprisingly, it was great!

Bulletproof Chai |

Here’s what’s you need:

  • 2-4 bags chai tea
  • 1 Tbs butter
  • 1 Tbs coconut oil
  • 1 Tbs heavy cream (optional)
  • 1-2 packets truvia (also optional)
  • Dash of cinnamon (also also optional)

Here’s what you do:

  1. We need to brew a very strong cup of chai tea – there are many ways to do this, but the easiest is to heat a cup of water and add 2-4 tea bags (depending on how strong you like it), and let it steep for 3-4 minutes.
  2. Do not leave the tea bags in the tea.
  3. In a blender, put the butter, coconut oil, whipping cream, cinnamon, and truvia.
  4. Pour the strong chai over the items in the blender.
  5. Blend on high for 8 seconds, let the mixture settle, then you may choose to blend a little more.
  6. Pour into a mug and enjoy!

Coconut Chocolate Fat Bombs

Imagine: It’s 5PM and you’re hungry for something pretty big. You look at your meals for the day and realize you’ve eaten most of your carbs AND protein for the day! Oh no! What can you eat to satisfy your hunger without going over your daily carb and protein allowance? The answer is: a fat bomb.

Fat bombs are a very high fat, low carb, low protein snack that can keep you going without knocking you out of ketosis. So while the word “fat bomb” can be a little concerning, fat bombs are in fact very good for a Keto dieter. These bad boys contain about 4g net carbs and a whopping 23 grams of fat per serving. They are about 230 calories each. You can adjust these as you plese by including more or less coconut oil and more or less almond butter and chocolate.

Coconut Chocolate Keto Fat Bombs

What you need:


  • 3 C unsweetened shredded coconut (I used 1/2 a package)
  • 8 oz Raw Coconut Butter
  • 5 tbs coconut oil
  • 5 tbs Almond Butter (optional)
  • 4-5 packets truvia


  • 3 oz very dark chocolate (80% cacao or higher)
  • 5 tbs Heavy Whipping cream
  • 2-3 packets truvia (optional)
  • 1/2 tsp vanilla extract.

What to do:

  1. Grease a 9 x 9 pan (or whatever you’d like to set the fat bombs in).
  2. In a saucepan, heat up the coconut butter, coconut oil, coconut, and almond butter until texture is melted and smooth.
  3. Pour melted mixture into 9 x 9 dish and refrigerate. Wait for this to set before adding the topping.
  4. In a double boiler, melt the chocolate.
  5. Add the heavy cream, vanilla, and truvia to the chocolate and stir until mixture is smooth and consistent.
  6. Once coconut mixture is set, pour chocolate over the filling and spread to top.
  7. Top with coconut and wait for the entire dish to set completely.
  8. Cut into 12 bars or servings and store in the refrigerator.

Bulletproof Coffee

If you’ve been doing your research on Keto, you may have heard of something called Bulletproof Coffee (BPC). While it seems everyone loves this stuff, it is seldom explained fully. It took me a good day or two on the message boards to realize BPC was the abbreviation for it. So why should you be excited about Bulletproof Coffee? I’ll tell you!

Bulletproof Coffee |

Bulletproof Coffee is a drink that combines coffee, butter, and coconut or MCT oil (super high fat oil), and often heavy cream. Sounds pretty nasty when you put it like that but stay with me. The mixture is blended (this is the most important part) and becomes creamy and frothy like a latte! Not only is this drink delicious, it is loaded with enough fat that it is all some people need for breakfast (lol not me). It also helps wake you up in the morning, and can help with one of the not-so-fun Keto side effects: constipation. On top of all that, it has zero carbs and is quick and easy to make!

Bulletproof Coffee |

Here’s what you need:

  • 1 cup of hot, fresh coffee (different sites will try to sell you special coffee, I say just make sure you buy fair trade)
  • 1 TBS butter (I prefer Kerrygold grass fed salted)
  • 1 TBS Coconut oil (you can use MCT oil but it will be far less, about 1 tsp. I prefer coconut oil)
  • 1 TBS Heavy Cream (optional)

Here’s how you do it:

  1. Brew your cup of coffee as you normally would. French press, drip, whatever you like.
  2. Put the butter, coconut oil, and heavy cream in the blender.
  3. Pour the hot coffee into the blender. You’ll see as the oils start to melt that oil is sitting on the top. Don’t worry, this goes away.
  4. Blend on high for 10 second or so or until you see a frothy foam forming on top.
  5. Pour into a mug and enjoy!


Advice for New Keto-ers

starting tips

Starting keto is a unique experience. Especially if you jump right into like I did. On the first day of Shark Week. Which also happened to be the day I got some bad news about my job. And whatever you do, don’t feel so guilty about not feeling amazing that you go to the gym and do a high intensity workout. Needless to say, day 1 of keto was a day I would love to forget. As prepared as I thought I was, I unknowingly had come down with a case of what is called “keto flu”. People who are new to keto, especially those who jump right into it, are prone to feeling sort of headachey, dizzy, irritable, shaky, nauseous, and generally fluish when they are first starting out. This is due to many things, including your body’s withdrawal from sugar, low potassium, sodium, and magnesium levels, as well as the body’s natural shock as it adjusts to this change.

I felt like I was in a fog, and I was incredibly irritable and emotional (great day to get bad news, huh?). I got on the internet and did some research and realized I was probably deficient in Potassium and Sodium. I went to the drug store near my apartment and picked up some Potassium supplements, but they didn’t carry anything that I thought would help with my sodium. When I got home I took the potassium and I talked with my roommate about how to get sodium. Our suite-mate had recently started a crash diet where every morning she took a shot of water mixed with pink salt. I figured I’d give that a try. Afterwards my mom called me and this was the conversation:

“Hey mom, I was calling to get ideas about how to get more sodium but I think I figured it out.”

“Did you drink chicken broth?”

“No that would have been… clever.”

“So what did you do?”

“I took a shot of really salty water!”

“Oh……. were you constipated?”

“No, why?”

“Salt water is a very powerful laxative. My mom used to give it to our host students when they would be constipated from travel.”

“I really wish you would have called me back 5 minutes sooner. MOM I GOTTA GO BYE”

Needless to say, the rest of the night was as bad as the beginning of the day. I’m very lucky my roommates thought it was hilarious (we have 4 girls sharing one bathroom, so I had to tell them what was going on). The point of this story is to give you a nice laugh at my misfortune but also to give you the following ESSENTIAL tips to anyone starting keto:

  1. It’s ok to gradually start for a few days. You don’t have to be perfect right away.
  2. Before you start, buy a potassium and magnesium supplement (go easy on the magnesium though, it has a similar effect to the salt water in large quantities) and buy a big carton of chicken broth (don’t buy low sodium).
  3. Drink a lot of water – your kidneys are hard at work dumping all your water weight (yay!), which makes it easy to become dehydrated (not yay).
  4. If you don’t feel very good, it’s ok to miss the gym for a day or two. It’s important to focus on how you feel, not how you look.
  5. It’s ok if you don’t start out feeling awesome. It will get better in a week or two. If you can get through the start, the rest is easier.

Just get your Potassium, K? 😉