I asked Maria Emmerich, the clever nutritionist behind Maria’s Nutritious and Delicious Journal, 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
1/3 cup erythritol
1 tsp stevia glycerite
1/3 cup crushed almonds/pecans/walnuts
1/4 cup almond flour
1/4 cup vanilla whey protein, e.g.,JAY ROBB (hormone-free) or egg white protein
1/4 cup butter or coconut oil, softened
1 tsp pure organic blueberry extract
1 tsp cinnamon
Preheat oven to 300 degrees F (170 degrees 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