Cereals

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Index of Cereals:


"Cream of Wheat" -- 21g protein, 6g ECC
Bulk Flax Hot Cereal
Flax Seed Meal Cereal
Hot Flax Cereal
Janine's Low Carb Granola -- about 15g protein, 3g ECC (Janine's counts)
Janine's Faux Cracked Wheat Hot Cereal - Protein varies according to protein used
Jicama – Mock Apple and Cinnamon Oatmeal (from cmcole: link to recipe) -- 7g ECC
Low carb Mock CoCo-Wheats (from kevinpa) -- 16g protein, 5g ECC

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CREAM OF 'WHEAT' -- 21g protein, 6g ECC

Recipe By : provided by Laura\Tortoise from PPBBS
Serving Size : 1 Preparation Time : 10 min.
Categories : eggs&dairy, vegetarian

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 cup ricotta cheese
4 tbs heavy cream
1 egg
1 dash vanilla
1 pinch ground cinnamon
1 pkt Splenda (optional)

Mix and heat over med heat untill grainy. Gaelen's note...using half and
half instead of heavy cream will reduce fat to 27g.

Then add a little vanilla, cinamon, and fake sugar to taste

Variations:
"Chocolate Brownie": 1Tb Cocoa, 1/2 oz walnuts. Add 2.9ecc
"Maple/Pecan": Drizzle 1 tsp. SF Maple syrup on top and use 1/2 oz of Pecans.
Add 2.1ecc
"Apple/Cinnemon": 2 Tb applesauce on top, plus 1/2 oz walnuts. Note: I don't mix the
applesauce in as you loose the flavor, so I just put it on top. Add 5.2ecc
"Savory": Omit the sf sweetner and vanilla. Add a dash of your favorite herb blend to the mix.
I use Penzey's Fox Point. Add 1/2 oz. shredded Cheddar or Parmesan cheese to the top
before serving. Note: Like the applesauce, the cheddar flavor get's lost in the mix so I
add that to the top. Parmesan is a stronger flavor and can be mixed in. Add Ecc:1 Pro: 4

SF = Sugar Free. Penzey Spices can be ordered at: www.penzey.com

from the PPBBS files, via Laura/Tortoise

Per Serving : 487 Calories; 42g Fat (78.1% calories from fat); 21g Protein;
6g Carbohydrate; trace Dietary Fiber; 331mg Cholesterol; 181mg Sodium.
Exchanges: 0 Grain(Starch); 3 Lean Meat; 0 Non-Fat Milk; 7 Fat.

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JANINE'S LOW CARB "GRANOLA" -- about 15g protein, 3g ECC (Janine's counts)

Recipe By : moe/Janine from PPBBS
Serving Size : 1/4 cup Preparation Time : 20 min.
Categories : cereal, breads, vegetarian


Melt 1/4 cup butter, coconut oil, peanut oil or any combination of these oils
in a very large frying pan or dutch oven (if you use unsalted oil,
add 1/4 tsp salt to recipe.)

Mix in 2 cups unflavored TVP (textured vegetable protein). I use the
small stuff that people use for faux rice. I think that makes the best cereal.
If you can only get TVP in large chunks, put them in a large bowl and smash
them into smaller sized pieces with the bottom of a heavy cup. I use a glass
with a real thick bottom, or I use a nut chopper.

When they are the size you like to bite into, add:
1-2 cups unsweetened coconut flakes or shredded coconut
1-2 cups sliced almonds
1-2 cups chopped pecans and/or walnuts
2 tsp. cinnamon (or more if you like it)
1/4 tsp. cloves
1/4 tsp nutmeg

Stir over medium heat until they are light brown. Add 4 pkts Splenda (do not
use pourable splenda), plus 2/3 cup xylitol or maltitol or erythritol.
Add more if you like cereal that is sweeter, and stir.

When blended well, add:
2 Tbls. SF coconut syrup (I used Davinci)
1 Tbls. SF vanilla syrup and/or almond syrup

It will steam when the syrup hits the pan. Stir it quickly for a few
seconds longer to mix the syrup well. Take off heat and add 3/4 cup flax seeds
or coursely ground flax meal and stir.

Tthe whole seeds will go right through you and will still give you fiber,
but if you chop them in the blender first you can get the nutrients and they
make this clump together and taste more like regular granola.
(I always run them throught the blender just before I add them).

Let cool. Put in a plastic container for cereal.

Serving size is 1/4 cup. each serving has about 9 total carbs, 6 fiber, so ECCS are
3 grams per serving. Each serving has about 15 grams of protein.

I usually eat 3/4 of a cup at a time because that only has 9g total ECC.

I serve this in a cereal bowl with 1 Tbls. heavy cream or half-n-half and
add water to cover the cereal. That adds less than 1 gram of carbs. If I use 1/2 -2%milk
and 1/2 water to cover the cereal it adds about 2 carbs.

This is like a granola cereal only there is no grain in it at all, so you can't really
call it that. It tastes as good as any high carb pre-sweetened junk cereal
I have ever tasted. It took me about ten minutes to throw together.I let it sit
out over night before I put it in a plastic cereal container so it could dry out more.
(from Moe/Janine)

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Janine’s Faux Cracked Wheat Hot Cereal -- originally posted on the old PPBBS

1/4 cup almond flour
1 cup toasted wheat bran (I like it toasted)
1 cup flaxseed meal. (I grind mine fresh out of seeds in the blender. It doesn't have to be sifted)
1/2 to 1 cup vanilla whey protein powder
1 T psyllium husks

1/8 tsp salt
1/2 tsp cinnamon (optional)

take 1/4 cup mixture. Put in cereal bowl with 1/3 cup water (or more) check at 15 second intervals. When it boils up, take it out and add a Tbs of cream, more water if you like it thin,(I do) and sweetener to taste.

[Gaelen]

These recipes were split out of a pancakes and scones post by CMcole. Make sure to check out the Breads & Scones (http://www.proteinpower.com/forum/showthread.php?t=86) thread for additional breakfast recipes.

Flax Seed Meal Cereal
¼ cup flax seed meal
2 Tbsp chopped nuts (your choice)
2 Tbsp or so of heavy whipping cream mixed with water to make ½ cup
splash of s/f flavoring (vanilla, maple cinnamon)
dash of Artificial Sweetener

Mix all together and nuke for 1 minute. You can prepare this ahead of time and take it to work with you and heat there.
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Hot "Flax-Cereal"
Serves 1
Shared By: Rani Merens (From the Low-Carb List)

You can buy flax seed (already ground or whole and grind it yourself) at the health food store.

3 Tbsp flax seed meal
3 Tbsp vanilla protein powder
⅔ cup water
dash salt

Combine all the ingredients and mix until smooth. Microwave for about 2 minutes. (Your microwave may vary.) Top with a pat of butter, artificial sweetener, heavy cream, and cinnamon to taste.
This looks like Wheatena, and is a very good source of fiber.
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Bulk Flax Hot "Cereal"
2 cups ground flax seed (about ½ lb)
1 cup of protein powder (I use Designer Protein, plain or vanilla or vanilla praline; you can use any protein powder, but they all come out with different results and whey comes out best, in my opinion.)
1 Tbsp cinnamon
⅓ cup artificial sweetener, such as Splenda® or brown Sugar Twin
½ tsp salt

Mix well and store in the fridge or freezer.

To make, combine ⅓ cup of mixture with 2/3 cup water. Nuke for 2 minutes.
Serve with butter or cream, as desired. Variations that are very interesting: nut meals, unsweetened coconut, one or two diced strawberries, a few blueberries.
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[cmcole]

Here's an interesting concept: Jicama – Mock Apple and Cinnamon Oatmeal, 7g ECC

http://www.atkinsdietbulletinboard.com/forums/showthread.php?t=337

It's a "cereal" made with jicama.
Looks like a fair bit of work, but if you're willing, I guess it could be palatable.

[kevinpa]

Low carb Mock CoCo-Wheats(its unreal how much it tastes like it)

3 tablespoons ricotta cheese
1 egg
1/2 square unsweetened baking chocolate
2 tablespoon sf davinci carmel syrup
a splash of heavy cream
1 tablespoon wheat germ

nuke syrup and chocolate till melted about 40 sec.

add the rest of the ingredients
then nuked it for 90 seconds
stired it
then nuked it for 90 seconds more

You guys gotta try this!

1 serving 5 ecc 16 protein