Maria Emmerich and the Art of Eating Healthy

Wheat-free nutrition champion, Maria Emmerich, has just released a new book: The Art of Eating Healthy–Kids; Grain Free Low Carb Reinvented.

 

It is a masterpiece! If I wanted a beautifully illustrated, easy-to-read book, packed solid with useful health and cooking tips that accompanies the Wheat Belly message, this would be it. While Maria’s book does indeed focus on recipes suited for kids, nearly all the recipes are useful/adaptable to Big Kids like your husband, too.

 

 

 

Among the recipes she provides:

Snickerdoodle Cookies
Protein Granola Bars
Nacho Chips
Twinkies
Quesadillas

Maria allowed me to reproduce her “Healthified” Cinnamon Bagel recipe here.

“HEALTHIFIED” CINNAMON BAGELS
1/4 cup coconut oil or butter, melted
1/4 cup coconut flour
1/4 cup unflavored whey protein
5 eggs
½ tsp Celtic sea salt
1 tsp aluminum free baking powder
OPTIONAL: 1 tsp guar gum or xanthan gum

Preheat the oven to 375 degrees F.

Blend together eggs, coconut oil/butter, salt, and spices if using.

In a separate bowl, mix coconut and whey with baking powder and guar gum. Blend the dry mixture into the wet until smooth.

Grease a donut pan with coconut oil spray. Bake for 15 minutes. Makes 6 bagels.

VARIATIONS:
“EVERYTHING” Bagel: add 1/2 tsp dill, 1/2 tsp dried chives
1/2 tsp dried parsley, 1/2 tsp onion powder, 1/4 tsp garlic, 2 TBS parmesan cheese
Onion bagel: add 1 tsp dried onion flakes
Cinnamon: add 2 tsp cinnamon, 1 tsp stevia glycerite and 1 tsp vanilla (and use vanilla whey instead of unflavored)

NUTRITIONAL COMPARISON (per bagel)
Lender’s New York Bagel = 270 calories, 4g fat, 6g protein, 55 carbs, 8 g fiber
“Healthified” Bagel = 161 calories, 13g fat, 8g protein, 2.9 carbs, 1.7 g fiber

Maria’s book can be purchased on Amazon.

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Comments & Feedback...

  1. Sheila Cain-Sample

    Love the recipe, is there something else to use instead of whey protein? I am lactose intolerant and wonder if the whey would be a problem.
    Thanks
    Sheila

    • Dr. Davis

      Hi, Sheila–

      Whey is usually not a problem if your only intolerance in dairy is to the lactose. HOWEVER, many dairy intolerant people are also intolerant to other components, such as casein.

      You could try with a non-whey protein, such as a vegetable protein.

      • Sheila Cain-Sample

        Thank you Dr. Davis, I have your book…it has totally changed the way I look at food and what I put into my body as well as what I am feeding my family. My husband has been diagnosed with Non alcoholic fatty liver disease and I’m hoping this will improve his health. He has lost 11 lbs. in 7 weeks, he was not over weight but the Dr. wants him to loose 20 lbs. New recipes are always exciting in our home, thanks Maria.

        • Dr. Davis

          Sheila–

          See this previous discussion about fatty liver.

          Too many of my colleagues think fatty liver is from fat consumption–it is most definitely NOT. It is from de novo lipogenesis, the process that develops from consumption of carbohydrates like “healthy whole grains” and foods containing fructose.

    • Jennifer

      Use egg white protein or something I recently stumbled upon, pumpkin seed powder. I plan to try both and see how they work in morning smoothies.

    • Jeanne

      Hi Sheila , I am casein intolerant and use the Jay Robb unflavored egg white protein for her recipes that call for whey protein. I found out Jay Robb made the unflavored version from Maria’s website.

      I’m with Dr. Davis, please check out her website. It’s wonderful. To look for recipes click on the blog.

      Thanks again Dr. Davis for introducing me to Maria Emmerich’s fantastic recipes!

      Ps. Don’t try to us the unflavored egg white protein in anything but her recipes… Tastes awful on its own! :-)

  2. Tracy

    Both the bagel recipe and the book came at a perfect time! My little family here (husband and 11-year-old girl) have all gone wheat free, and making and finding alternatives to what the kiddo likes has been a challenge!

  3. Mary

    I am a fan of Maria’s and have read some of her books, but can’t follow a lot of the recipes for my son because he is allergic to both dairy and eggs. As much as I’d like to cut wheat out completely for him, there aren’t a lot of (palatable) wheat free, dairy-free and egg free recipes.

  4. JillOz

    Hi Dr D –
    Just Tweeted this link to Jamie Oliver on Twitter.
    Who knows, he may pop by!! :)

    • Jeanne

      You ROCK Maria! As a nutrition minded nurse I can’t agree with both you and Dr. Davis more.
      Doing my part to spread the word.

      You both have inspired me to consider getting a certified clinical nutritionist license as well. (CCN)

      • Angela

        Jeanne,
        I am getting ready to graduate this Dec. 2012 from nursing school—-I am totally into this way of nutrition. What does it take to get a CCN? I would assume as a CCN, we would have the authority and be safe legally with our license to recommend this way of eating to our patients even though it goes against the standard???? Can we recommend this as just regular RNs and not get into trouble legally?

        • Jeanne

          Sorry for the delay in answering. I’ve had family in and no time for my regular reading!
          I am not sure, to tell you the truth. I looked it up o line and it takes a lot of hours in a college curriculum and a national certificate exam for licensure.

          Regarding your question of nutrition advice for patients now, I think as long as we aren’t setting up a practice to dispense nutritional advice we are ok. Heck, RN’s get far more training in nutrition than the docs do! …or so my cousin who is an orthopedic surgeon says…

          If asked directly about diet, I answer honestly and call it my educated opinion! I advise them to do their own research, but give them a few websites such as this one and Marks Daily Apple, and Maria Emmerich’s to explore.

  5. JennyBakes

    I wonder if I can use whey protein powder, like the kind in a big tub? I have used that with flaxseeds to make waffles.

    These look amazing. We have gone wheat free and every empty carb free but breakfast gets boring quickly. Keep posting recipes, I love it!

  6. Thank you for this link! I’m gluten/wheat free but keen to get hubby and six year old daughter wheat free and have felt rather daunted. Dinner is always wheat free but breakfast and lunch are a huge challenge. Now I can get a start on this.
    I’m trying to get the word out too – so much resistance out there to these ideas.
    Thanks again,
    Jackie

  7. Mrs. Ratfire

    Hi everyone! I just bought my copy of “Low Carbing Among Friends”, which has multiple authors including Maria Emmerich. I bought mine on Amazon, this is Volume 1 and Volume 2 is on its way. I cannot recommend this book enough! It will really help you learn to cook in the many varied ways for the “Wheat Belly” life. This low carb food plan, “Wheat Belly” is liberating. Prior to this, I could only stay on a low-carb diet for so long before I wanted to chew my arm off. I am sleeping less, I have MORE energy- and it is VERY dramatic! The allowance of fruit and controlled carbs makes this way of eating something I CAN DO! I need a new battery in my blood pressure meter ASAP, I feel that is coming down as well but need the proof. I am also bi-polar, and my symptoms have decreased, significantly. I in about 4 weeks so far.
    My blood sugar had decreased dramatically! I have lost a bunch of inches and some pounds. And I am a NEW person, I seem to keep getting better. I used to need 12 hours of sleep a day- I have another disorder that causes extreme fatigue and muscle issues, bad ones. The disorder is called an FOD, a Fatty Oxidation Disorder.
    Anyways, get this book. You will find cooking tips to help you make it come out correctly. Get the book! We all need variety and can’t stay on a diet of meat and cheese like the old days of low carb. It AMAZES me, how many changes have happened in the low carb world since I did one last, and the resources available on the web and books like this one.
    Here is a food tip: I keep frozen peaches, strawberries, blueberries, raspberries that you can buy at any grocery store- just read the label. The ordinary grocery brand usually is just the fruit, no additives or sugar. I select my fruit, put it on a paper plate with a paper towel under it. I let them thaw SLIGHTLY as I like them mostly frozen. I sprinkle my Truvia on it- and there they are, delicious! I also at times put the peaches in a small shallow baking pan and put in my oven at about 350 for a couple minutes. They are slightly warm on outside and frozen inside. I love them. This is the garden season, so fresh fruit is plentiful. But I ALWAYS keep the frozen fruit in the freezer, I have for years. Enjoy! Thanks to “Wheat Belly”, I am finally finding more happiness in my life. Thank you Dr. Davis as well as all of your staff and supporters. Mrs. Ratfire

    • Dr. Davis

      I LOVE that your bipolar illness, as well as blood sugars and waist size, are all retreating, Mrs. Ratfire!

    • Jann

      Thanks for the tips on freezing the fruit and then warming oven. Happy for you Mrs. Ratfire!

  8. Roger

    As usual, an Excellent Post!

    I have come to expect this, as the norm, from Dr. Davis, and anyone that he is associated with.

    I knew some well known people would look into this info. on Genetic Modified Wheat, and I knew that some would come forward and offer books on recipes etc. on wheat-free foods, that are, in fact, food-real food!

    As people become more informed, market pressures will dictate! Genetic Modified Wheat will always have a use, as a bio-Terror Weapon, or used to kill real rats, instead of Human Rats! The FDA (Food and Drug Association) and “Experts” needs to be held accountable, for allowing/endorcing this CRAP into our food chain–while other Govt. agencies decry the results (like the Center For Disease Contol and Prevention) obesity, high blood pressure, diabetes, etc. Too bad the FDA and the CDCA & P has not heard of the Law Of Non-Contradiction. All that power, all those tax dollars, and dumb as a box of rocks–while eating Heart Healthy Whole Grain! The FDA is like the Three Stooges, on Steroids, except more dangerous!

    A while ago, on this site, I read a response about going to restaurants, how they were “mines,” laced with foods, “booby-trapped with toxins” etc. I have found this true, as I think I am eating safe–and some of the symptoms return. When my wife and I are out, and we get hungry, we stop off at a store and buy a can of nuts etc., to satisfy, until we reach home: The Safe Zone.

    Not only is this site encouaging, I have learned so much from the people taht post!

    Trips to Buffets–cause’ I can see the food, is not always a safe way to go about it. The cheapest most availble ingredients and most expedient preparation methods are employed–and that is not the best way to do foods! I do not want to eat something that is going to eat me! Genetic Modifides and Toxins are not foods that nourish, they subtract nourishment, and add pain and misery–as people my age, sit around and complain of aches and pains that can be easily avoided! Once upon a time, I thought that the discussion of Religion and Politics was a sore, volitile spot, and a hard, fact-laced reason, injected into either subject, would generate more heat, than light. Was I ever wrong! Talk about sacred Toxic Crap, and Genetic Man Made Wheat (that I call human rat poision)–and emotions sometimes goes through the roof! To me, if I can avoid any extra aches and pains, and the more serious stuff–I would want to know! Perhaps some people are happy being miserable–NOT ME!

    Soon, our shelves will have books, on it, like the Author posted on this site!

    One does not have to eat toxic crap, in order for it to look and taste good! Those that would object to the Wheat Free Life-Style, are fast running out of sorry excuses . . . “O.K., O.K., I see your point, but, what do I eat?” Dr. Davis may have to, yet again, either write another or make some more recomendations, but the info. is out there! And, yet, again, Dr. Davis is helpng us to empower and inform–and helping us connect the dots, by linking us to informed people!

    Roger, OHIO

  9. Firebird

    I made a batch yesterday. Very easy to make. Prep time was very minimal. However, the consistency came out more like a pastry than a bagel’s consistency. It was similar to the muffin in a minute in texture. Am I expecting too much or is this what I should have expected all along?

    Truthfully, I would have preferred to double the portion size and make three larger bagels than 6 smaller ones.

  10. Sandra

    Dr. Davis, on her website several recipes use swerve as the sweetener. Is this okay with the wheat belly diet?

    • Dr. Davis

      Yes, Swerve is okay. It is a combination of stevia and chicory inulin, both benign sweeteners.

      The chicory inulin may even provide some “prebiotic” effects, i.e., favorable changes in bowel flora.

  11. Susan J

    Thanks for the cookbook references. I hope that the recipe section will feature streamlined posts with recipes and concise comments about recipes and ingredients. THREE CHEESE EGGPLANT (Wheat Belly, the book): My 26-year-old son and I love this casserole with a layer of sauteed mushrooms added. All the ingredients are easy to find in an ordinary supermarket and economical (Italian eggplant rather than Japanese, mushrooms on sale, home-grown tomatoes). BANANA/BLUEBERRY MUFFINS (again, from the book): Though anything with banana tends to taste like nothing but, frozen wild blueberries help (more economical in a large size if you can’t freeze your own). I’m experimenting with reducing the oil–a lot–for a less heavy muffin. Will try pecan meal next time since almond meal is now $8.74 per pound. Coconut flour is $7.19-$14 a pound here. Certainly the rich should be able to lose weight happily, but has anyone found an economical online source of ingredients for the rest of us?

    • Dr. Davis

      Nuts.com is what I have been using, Susan, when using an online source.

      However, I have found wide price variation. I can get pre-ground almonds for as little as $3 per pound or as much as $18.99 per pound. You can also grind it yourself. Most Big Box stores carry whole raw almonds for something like $4 per pound.

  12. Naomi Williams

    Not too sure about the typography on that book cover. Seeing it here on my computer screen, it looks like the title is “The Art of Eating Healthy Kids”.

  13. Dr. Davis: I take a number of supplements daily, and it seems that almost all of them contain maltodextrin listed in “Other Ingredients.” I realize that a very small amount of maltodextrin contained in one supplement might not be a problem, but if you multiply this by half a dozen, well, does this constitute a threat to the Wheat Belly regimen? Please advise.

  14. Great that you review other related books. We do need to tackle this epidemic at the kiddie level. Educate your kids and they will grow up with the same values.

  15. I made these bagels (the cinnamon version) this morning and all I can say is THANK YOU! They turned out so well and taste so good, and The Husband even liked him (lovingly referred as “Mr. Picky”). I’ll be trying the new variations and checking out the new book.

  16. Stephanie

    Mike,
    Have you checked into a “Whole Food Multivitamin”? The one I take is organic and made from real food, not just chemicals thrown together. Also, no ‘fillers’. I get mine from my local health food store.
    Stephanie

  17. Brandon

    Her books look really good. Recipes seem very tasty! One concern though.

    She does have a chapter (in another book of hers) on walking to burn calories and I notice she compares calorie amounts in certain foods?? Not sure what that is about? I know that I never counted calories since I went low carb and stopped the wheat and sugar and have been very successful only counting carbs not calories. I don’t know too many in the low carb community who count calories anymore. I haven’t read here books yet so maybe I’m not understanding her right.

    • Dr. Davis

      I’ll have to ask her about that one of these days.

      But, yes, no need to count calories, Brandon. Calories should mind themselves, particularly in a lifestyle without the appetite-stimulating effects of the gliadin protein in wheat.

  18. Piper

    What shall we extract from this? I love fresh vegetable juices, so I always check out websites for different recipes, but I came across this…

    The following pHase contrast microscopy is the live blood of a client/patient diagnosed with metastatic bone cancer.
    There are only two blood types – healthy and unhealthy. Unhealthy blood is the result of an acidic lifestyle and diet. A diet high in animal protein, eggs, dairy, and cheese. Healthy blood is the result of an alkaline “LIFE” style and diet high in green fruit like avocado and cucumber and green vegetables like broccoli and spinach.
    http://sphotos-a.xx.fbcdn.net/hphotos-prn1/523090_443371002382398_966878547_n.jpg

    What should we take from this? Obviously they are promoting a greener lifestyle, but why knock the meat, cheese and eggs when in all reality… Isn’t the poison truly wheat?

    • Dr. Davis

      Yes.

      Another instance of “a little bit of knowledge is . . . ”

      Eat no wheat nor grains, and pH shifts towards the alkaline side.

  19. Melissa

    So excited about this book, but have only tried two recipes and found the chocolate pie recipe to be flawed. First, the crust is too runny and does not cling up the sides of the pie pan. Second, it must be a misprint to use a spring form pan. Third? Well maybe she should mention the use of pasturized eggs. I didnt realize this until beating the eggs in and wondering about food safety. Wasted all my expensive ingredients throwing this mixture out bc my organic eggs weren’t pasturized. 3 problems with just one recipe. For an expensive book. The info regarding all the other stuff is great, I just hope I dont find flaws with every recipe.

  20. Suzanne

    What does it mean when the recipe calls for 1 3/4 cups vanilla whey/egg protein? Is it a mixture of both to equal 1 3/4 cups?

      • Felicia

        I made your deep dish pizza tonight and was disappointed. It wasn’t deep and wasn’t very pizza crusty either. Is there something missing from the recipe in the Kindle version?

  21. Jen

    Does anybody know how much pea protein should be used instead of whey? I cannot have whey so have to use pea and I know it tends to be more thirsty. Shall I cut down the protein powder amount or increase the liquid or eggs? Thanks for the help :)

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  23. sam

    Hello,

    I am trying to get over spelt, as I just recently thought it was the way to go, and made great bread with it for my kids, as I stopped buying whole wheat bread. None of us have celiac, so could we continue to use spelt? as you mentioned it doesn’t have all the negatives as wheat does.

    Also, I am making my own whey which is in liquid form. How can I use this, in recipes that call for powdered whey?

    Thank you,

    Sam

    • unterderlaterne

      Sam, the following recipe will make you forget your spelt bread, well almost LOL. I make my own yogurt too and use the whey in the following recipe, I replace the butter milk with whey! It is delicious. I also add CHIA SEEDS for extra fiber and sometimes HEMP HEARTS for extra energy. If you really want something fabulous, top the sunflower seed bread with cream cheese and smoked salmon! To die for. This great creation is not mine but a woman from Ney Zealand. and she says:”
      This is a bread recipe I have created through playing with the recipes in your cookbook. It freezes well and keeps for over a week in the fridge. I think it tastes delicious . . . better than ‘normal’ bread.”

      Sunflower Seed Bread
      2 C ground almond
      1 C sunflower seeds
      1/2 C ground flaxseed
      1/4 C chickpea flour
      2 tsp baking powder
      1 tsp salt
      2 eggs
      1 C buttermilk or full fat milk
      1/2 C tasty cheese
      Mix all dry ingredients together then add milk, eggs and cheese. Put in a loaf tin and bake at 180 degrees Celsius/350 degrees Fahrenheit degrees for 45-50 mins.

      [Note from WD: To minimize the potential for Baker’s ammonia, add milk and cheese to the dry ingredients with a teaspoon of lemon juice, wait one minute. Whisk the eggs and then add them to the mixture.]
      Have fun! Barbara. ( I leave the cheese and add 2 Tblesp. of coconut flour.)