Sourced from: Infinite Health Blog, by Dr. Davis,
originally posted on the
Wheat Belly Blog: 2012-06-01
Emmerich visits Wheat Belly
I asked Maria Emmerich, the clever
nutritionist behind Maria’s Nutritious and
Delicious Journal (now Maria Mind Body Health), to provide
a recipe for the Wheat Belly Blog.
Maria follows a very similar philosophy to that of Wheat Belly: nothing wheat, limited carbohydrate exposure, no gluten-free junk carbohydrates. Anyone who has perused her blog will quickly see how wonderfully creative her recipes are, not to mention how well displayed with exquisite photography.
Breakfast is a perennial struggle for
many people starting out on a wheat-free, limited-carbohydrate
lifestyle. This approach eliminates ALL store-bought breakfast
cereals, a land-mine of junk carbohydrate exposure. Here is
Maria’s version of Blueberry Morning Cereal.
Maria calls this a “healthified” cereal, i.e., a
breakfast cereal with all the nutritional nastiness removed.
For sweeteners, Maria prefers the
stevia glycerite, the thick liquid form, to minimize the
bitter taste. She combines it here with erythritol. Maria
also supplies a sweetener conversion chart on her blog here that allows you to use, for instance,
Truvia, instead of the erythritol/stevia glycerite mix.
Blueberry Morning Cereal
1 tsp stevia glycerite
cup crushed almonds/pecans/walnuts
¼ cup almond flour
¼ cup vanilla whey protein, e.g.,JAY ROBB
(hormone-free) or egg white protein
¼ cup butter or coconut oil, softened
1 tsp pure organic blueberry extract
1 tsp cinnamon
Preheat oven to 300°F (170°C). Combine 1/3 cup
erythritol and stevia glycerite (or Swerve), 1/3 cup
crushed nuts, almond flour, whey, blueberry extract and cinnamon in a
small bowl. Cut in butter with fork or pastry blender until mixture
resembles coarse crumbs. Place on a cookie sheet with defined edges or
the butter will leak off. Bake for 12-20 minutes or until golden
brown. Remove from the oven and gently stir while still hot. Let cool
in the cookie tin (it will crisp up A LOT). Break pieces apart and
enjoy with unsweetened almond milk. Makes 4 servings.
NUTRITIONAL COMPARISON (per serving)
Post Cereal =
220 calories, 3g fat, 3g protein, 45 carbs, 2g fiber
“Healthified” Cereal =
220 calories, 9.2 g protein, 18g fat, 4g carbs, 2 g fiber
MILK COMPARISON (per cup)
Skim Milk = 90 calories, 13g carbs, 13g sugar
Unsweetened Almond milk = 35 calories, 1g carb, 0g sugar
Thanks, Maria! More of Maria’s
wonderful recipes can be found in her book, Secrets to a Healthy Metabolism