Golden Turmeric Cups (nicknamed Golden Cups or even Golden Fat Bombs) are super-easy to make, super delicious, and super good for you! And of course they are gluten-free and vegan. Full of healthy fats, and with the MCTs from coconut oil, and protein from nut butter and protein powder, they are a great ‘pick-me-up’ snack, and perfect for quick-quenching a bit of hunger! We get all of the main ingredients (all three of them :~)) at Costco, but you can of course get them elsewhere as well.
We aren’t going to go into all the reasons that your body and brain need good healthy fats, because we did that here in our original 3-ingredient vegan fat bomb recipe, including quotes and links to the Cleveland Clinic, Ohio State University’s medical center, and HealthLine, but we will point out that your brain needs fat to function properly, and your body needs fat both for organ health and to break down vitamins which are fat-soluble (in case you don’t know what that means, “fat soluble” means that in order to process and benefit from such vitamins, you need fat to break them down, your body can’t use them without some fat to help absorb them; vitamins A and D are both fat-soluble vitamins, as are vitamins E and K). As the American Heart Association explains, “Dietary fats are essential to give your body energy and to support cell function. They also help protect your organs and help keep your body warm. Fats help your body absorb some nutrients and produce important hormones, too.”
Ok, Intro to Vitamin Chemistry 101 lecture over. :~)
To make these you don’t have to have a high-speed blender, but it does make it faster and easier. But you can also make these by first melting the nut butter and coconut oil over low heat, or in the microwave, and then blending them in a regular blender, or even with a whisk. That said, they may not be as smooth as if you did them in a high-speed blender.
The blender that we use to make these and other thick blends is the Ninja Foodi Smoothie & Bowl Blender. Even though we love and use our Vitamix all the time, the Ninja Foodi bowl blender is specifically made for blending thick blends and butters. It’s substantially more powerful than our Vitamix! Plus, and for us this is a huge plus, the blades are detachable and come off for easy cleaning, and can be tossed in the dishwasher! It also has settings that turn the blender off automatically so you can walk away from it while it’s blending and do something else and it will shut off automatically! Is it any wonder that we love it??
The other thing that we use for these, and that you may want to use if you plan to make these regularly (we have them every day) is silicone cupcake liners. You can also use paper ones, but the silicone ones are so much nicer for this, and are of course reusable and so much more environmentally friendly as well. These are the ones that we have, only $11 for a set of 24.
The three primary ingredients for these Golden Cups are solid coconut oil, almond (or other) nut butter, and vanilla protein powder. You can get all of these things at Costco, or really anywhere you like. We use the Orgain brand organic vanilla bean protein + superfoods protein powder, which is perfect for these, and which is available at Costco, and also on Amazon here.
Here’s the recipe!
Super-Easy Golden Turmeric MCT Protein Cups a/k/a Golden Fat Bombs
1/2 cup solid coconut oil (we get the organic coconut oil from Costco)
1/2 cup nut butter (almond butter is best for this but you can use other nut butters as well, we use the organic almond butter from Costco if we don’t have any of our own homemade almond butter on hand)
1/4 cup vanilla protein powder (we use the Orgain vanilla protein powder from Costco, which you can also get here on Amazon)
1/2 to 1 teaspoon turmeric (depending on taste)
1/2 to 1 teaspoon cinnamon (depending on taste)
Arrange all of your cupcake liners in a tin or other container that has a lid (we use a flat Tupperware container).
Filled Cups in Tupperware Container
Put all of the ingredients in a high speed blender and blend the stupid out of them until the mixture is completely liquified. The high-speed blending will cause the mixture to get warm, which will contribute to the ingredients getting nicely liquid and smooth and easy to pour. If you don’t have a high speed blender you can either melt the coconut oil and nut butter over low heat in a heavy bottomed pan, whisking the mixture constantly until completely liquid and fully mixed, or put the coconut oil and nut butter in a microwave-safe bowl and microwave it for 30 seconds at a time, whisking after every 30 seconds until the mixture is completely liquified and fully mixed.
If you are doing it on the stove or in the microwave then whisk in the protein powder, turmeric, and cinnamon as soon as everything is melted.
Either way, now pour the liquid into the cupcake liners to a depth of about 1/2 inch or so. You’ll get a feel for the ideal depth as you go along.
Cover the container and put it in the fridge. Leave your Golden Cups in the cupcake liners, in the refrigerator, until you are ready to eat them. Once they have set you will be able to flip one out of the cupcake liner whenever you want a little golden treat! This recipe makes 12 – 14 Golden Cups, and we eat 2 a day. :~)
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