Maria Emmerich visits Wheat Belly

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

This entry was posted in Recipes. Bookmark the permalink.

53 Responses to Maria Emmerich visits Wheat Belly

  1. Lori Morrison says:

    I bought on e of Maria’s book from Amazon and have made many of the recipes. They are all wonderful, get her books, try her peanut flour peanut butter cupcakes-delicious! Will probably get all her books

  2. Diane says:

    Just purchased your kid’s cookbook and am eagerly anticipating it’s arrival… Time to kick grain-free/sugar-free in to high gear for my kids, too!! Thanks for all the work you’ve put into researching and developing recipes we can all enjoy!!

  3. jan says:

    I have just finished reading your book. Well done! However, after taking my first glance at your website, I do have a comment about Maria’s breakfast cereal recipe. Why promote Erythritol? It is just another one of the sugar alcohol substitutes that usually cause stomach upset. It would be so much better to keep the recipes clean of chemical compounds. (not that I am a fan of stevia either), but I think people need to focus on real food, or just use fresh fruit and no sweetener at all.
    Thanks for listening!

  4. Joann says:

    My feelings exactly! When we let go of the sugar loaded junk foods, why not let our taste buds get used to a more gentle, natural sweetness?