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Pop Tarts

Posted by cemmerich in Brain chemistry, breakfast, camping/travel foods, kids, trans-fats, vegetarian 15 Jan 2010

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PCOS TESTIMONY: Yes, this lifestyle is great for getting pregnant, helping with PCOS and much more! “Hello, I had recently purchased one of your meal-plans, my goal being to get pregnant (I have pco-syndrome) because of my work schedule (anesthesiologist, on-call nights, etc) it was a little tough to completely adhere to the keto-diet. But I managed to cut my carbs to about 50-80 grams/day and I left out all gluten and about 60-70% of my calories were fat-based (good fats) even though i was eating at least 2500 kcal a day (weight loss not being my goal) I lost 5 pounds within a week (I am 5 feet 9 inches and now weigh 130 pounds). I lost my food cravings and feel a nice satiety most of the day, and no more issues with gas or bloating and I am pregnant! Only 3 weeks into changing my diet.

Thank you so much for your advice. sincerely,  Serife from Frankfurt, Germany”

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To get fast results, click HERE for easy to follow keto-adapted meals.

Shauna before after

FLUORIDE FACTS

Many fruits, veggies and other crops in the US are sprayed with cryolite which is a pesticide that contains a ketoCover smallhigh amount of energy-zapping fluoride. Today, Americans consume 4 times the amount of fluoride that we did in 1940 which was when it was added to drinking water to prevent cavities. It is found in many commercial products like soup, soda and many other foods like black tea. Even the Center for Disease Control (CDC) has expressed concern that over 200 million Americans are exposed to extreme levels of fluoride. All of this is wreaking havoc on our thyroid.

Read more about this in my new book Keto-Adapted.

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“Healthified” Poptart Recipe:
1/2 cup vanilla egg white or whey protein
3/4 cup blanched almond flour
1/4 tsp baking soda
1/4 tsp Celtic sea salt
1/4 cup butter or coconut oil
3 TBS Swerve (or a few drops of stevia)
2-3 TBS water(just enough to hold dough together)

FILLING OPTIONS:

9 TBS Homemade “Healthified” Nutella
9 TBS Homemade Nut Butter (I suggest Pecan or Macadamia nut butter! YUM!) (recipes for Pecan Butter, Macadamia Nut Butter and Almond Butter can be found in my cookbook: The Art of Eating Healthy).
9 TBS “Healthified” Jelly (click HERE to find recipe)

GLAZE:

1 tsp cherry/vanilla/almond extract or other like apple extract
1/2 cup coconut oil
1/2 cup confectioners Swerve (or powdered erythritol and 1/2 tsp stevia glycerite)

Preheat the oven to 350 degrees F (200 degrees C). In a medium bowl, stir together the whey, almond flour, baking soda and salt. Cut in the butter using a pastry blender or your fingers until the butter lumps are smaller than peas. Stir in the almond milk (or water) and sweetener to form a stiff dough.

On parchment paper, place 10 balls of dough a few inches apart. Shape with hands into rectangle shapes (size of a PopTart).

Beat the egg and brush it over the entire surface of the rectangles. Even the “insides” of the tart; the egg is to help glue the lid on. Place a heaping tablespoon of filling into the center of each rectangle, keeping a bare 1/2-inch perimeter around it. Place a second rectangle of dough atop the first, using your fingertips to press firmly around the pocket of filling, sealing the dough well on all sides. Press the tines of a fork all around the edge of the rectangle. Repeat with remaining tarts.

Gently place the tarts on a lightly greased or parchment-lined baking sheet. Prick the top of each tart multiple times with a fork; you want to make sure steam can escape, or the tarts will become fluffy pillows instead of flat toaster pastries (my mistake number 1). Bake for 10-12 minutes in the preheated oven, until edges are lightly browned. Cool in oven to crisp up. While it bakes, prepare the glaze. In a medium sized bowl, place the 1/2 cup coconut oil (it will melt in the hot tea), and confectioners Swerve and mix well. Set aside to cool a bit. Spread over Pop Tarts. Makes 5 servings.

Pop Tart Minis: These are tough, but SO cute! This recipe will make a batch of 16 2 1/4″ x 3″ rectangles.

NUTRITIONAL COMPARISON (per serving)
Kellog’s Pop Tart = 200 calories, 5g fat, 2g protein, 37g carbs, 1g fiber (36g effective carbs)
Healthified Pop Tart = 206 calories, 18g fat, 7.3g protein, 3.8g carbs, 1.8g fiber (2g effective carbs)

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  • damnthefreshman15 August 15, 2010 at 11:14 am / Reply

    Nice! Glad to see a PopTart that’s really healthy, as opposed to one of those “nutritious junk” products like Nature’s Path.

  • Anonymous August 15, 2010 at 1:54 pm / Reply

    Thank you! I have four kids who have not had pop tarts in years due to us eating healthier. They will be very excited once I make these :)

  • Whitvia August 15, 2010 at 5:28 pm / Reply

    just found your blog and I am in love.

  • Maria Emmerich August 15, 2010 at 7:04 pm / Reply

    Thanks so much! You totally made my day!

  • fourstubbs August 15, 2010 at 9:15 pm / Reply

    You’ve out done yourself, Maria… thank you for helping me stay healthy!! (and happy too.)

  • Maria Emmerich August 15, 2010 at 11:29 pm / Reply

    Thanks! Let me know if you try them;)

  • Athens August 16, 2010 at 9:07 pm / Reply

    Maria-
    I’ve been trying your recipes and I love them! Out of all of your books which would you recommend? Thanks!
    Melissa Borrack

  • Maria Emmerich August 16, 2010 at 9:47 pm / Reply

    Thanks Melissa! I recommend Secrets to a Healthy Metabolism…lots of info plus recipes!

  • Athens August 17, 2010 at 2:42 am / Reply

    ps- good luck on the adoption journey. Our youngest is adopted from Vietnam. It was an intense emotional experience and we have such an amazing daughter. :)

  • Maria Emmerich August 18, 2010 at 10:25 pm / Reply

    Thank you. It is definitely a long and hard journey but also a very rewarding one too! :)

  • Anonymous April 15, 2011 at 12:56 am / Reply

    I seem to be struggling with the sizing. Not alot of dough. Dough softened up quickly. Any suggestions for making the rectangles and moving them…Firming up in fridge? adding more flour? would that dry it out?

  • Maria Emmerich April 15, 2011 at 11:32 am / Reply

    Make sure to only add a tiny amount of water. Just enough to hold the dough together… That should help.

    Happy Baking!

  • Anonymous February 12, 2012 at 9:07 pm / Reply

    I know I’m late to comment on this, but I’ve just made these a few times and I LOVE them. My wife goes nuts for them. Anyone tried freezing these after cooking?

    • Maria Emmerich February 12, 2012 at 9:16 pm / Reply

      Awesome!!! I’m so happy you like them!

      I have frozen them and they taste great!

  • Julia March 20, 2012 at 4:20 pm / Reply

    Maria, I’ve made these pop tarts several times and my son absolutely loves them! The dough can be a little tricky to work with but I’ve got it down to a science now! My little one loves these before school and he has no idea how good they actually are for him. He’s happy and attentive during school and the teacher has told me so!

  • Maria Emmerich March 20, 2012 at 6:06 pm / Reply

    Thank you SO much Julia! This makes me very happy!

    What an awesome mom for keeping your kids so healthy!!!

  • Anonymous May 20, 2012 at 12:19 pm / Reply

    Regarding the comment above about freezing these, would you suggest baking and then freezing, or can they be frozen “raw” and baked later? Thanks:-)

  • Stacy July 18, 2012 at 6:24 pm / Reply

    LOVE these. I made some with the jelly for my son and for everyone else … 1/2 of a square of a chocoperfection bar. Devine. A little bit of work, but definitely worth it. This will be part of our breakfast repertoire for certain.

  • Anonymous August 22, 2012 at 11:20 pm / Reply

    Maria, could I possibly substitute coconut four for the almond flour?

    • Maria Emmerich August 23, 2012 at 1:25 pm / Reply

      Coconut flour isn’t a one to one replacement. It absorbs a lot of moisture so you would have to use at least 1/2 as much and increase the liquid. Good luck! :)

  • Anonymous July 10, 2013 at 5:57 pm / Reply

    Hi I was wondering what the vanilla egg whites were. Sorry this may be a stupid question.

    • Maria Emmerich July 11, 2013 at 1:55 pm / Reply

      It is vanilla egg white protein powder. If you click on the ingredient it takes you to where you can get it. :)

  • Eva August 29, 2013 at 6:17 pm / Reply

    Do you have a protein count for the healthified version? I’m wondering if there’s enough protein in one “pop tart” to be a stand alone breakfast on rushed schoolday mornings.

    • cemmerich August 29, 2013 at 8:35 pm / Reply

      Hi, I updated it above. :)

  • Eva August 29, 2013 at 9:04 pm / Reply

    Haha, I sound like I know how much protein my kids should eat at breakfast! My kids range in age from 11 months to 8 years. Is it an easy answer about how much protein a kid should get in each meal (ages 2 years and up)? I also always wonder about serving size–is there a rule of thumb to gauge a kid-sized serving based on a serving size intended for an adult? I have your kids cookbook (in case there’s anything in there) but I’m still working through it. Thanks!

    • cemmerich August 29, 2013 at 11:01 pm / Reply

      A good rule of thumb is about 0.5 times their wight in grams. So if they weight 75 pounds, that is 37.5g of protein a day. To account for overweight or obese people, I use 0.5 to 0.7 times their lean body mass. :) As for portion size, I haven’t really worried about that with our boys. The get 3 great meals where they pretty eat until full and that is it. They don’t snack. Eating lots of healthy fats (and none of the sugars that cause cravings) they get enough calories from the 3 meals and don’t get hungry in between. :)

  • Kim September 6, 2013 at 8:48 pm / Reply

    Maria- do you have a frosting we could put on here that would stnad up to the toaster to reheat? Thanks.

    • cemmerich September 7, 2013 at 8:27 pm / Reply

      Hmm, not sure about that. I would add some after (like a toaster strudel. :)

  • Fernanda December 22, 2013 at 6:47 am / Reply

    Do you have a frosting recipe that you recommend for these???

  • Aubrey January 8, 2014 at 1:13 am / Reply

    I don’t have any Jay Robbs protein powder on hand. Do you think it would work okay with out it? I do have another protein powder, just not the particular one you use. Its a mixture of whey and egg white.

    • cemmerich January 8, 2014 at 4:49 pm / Reply

      I’m not sure the dough would hold together as well.

  • Belenda April 7, 2014 at 2:45 am / Reply

    I’m wondering if you have suggestions to imitate the Cinnamon filling Pop Tart? Butter mixed with cinnamon and sugar substitute will melt, right? Maybe xanthan gum in the mix or gelatin? Crap – obviously, I have NO idea how to make a cinnamon filling. Anyone has suggestions?

    • cemmerich April 7, 2014 at 5:26 pm / Reply

      I would try butter and cream cheese and cinnamon with confectioners swerve. :)

  • Sara April 7, 2014 at 9:58 pm / Reply

    Looks fantastic! Currently I only have individual packets of Jay Robb vanilla protein…would you happen to know how many scoops would equal 1/2 cup? Or know the weight of a 1/2 cup? I think one scoop = 30 grams. Thanks!!

  • Destiny April 10, 2014 at 3:29 pm / Reply

    What do you mean “cool in oven to crisp up?” Turn oven off and then leave them in there? Thanks :) Making now!

    • cemmerich April 10, 2014 at 5:58 pm / Reply

      Yes. :)

  • Samantha May 12, 2014 at 4:45 pm / Reply

    Does the nutrition above include any filling or is that just the pastry? Also.. I’m thinking of filling with your custard and making Bavarian style- think that would work?

    • cemmerich May 12, 2014 at 10:12 pm / Reply

      Yes, it included the homemade nutella option. That custard will work. :)

  • Amanda July 17, 2014 at 3:16 am / Reply

    These look fantastic! The recipe mentions 1/2 cup of brewed tea for the glaze, but I’m not seeing that in the ingredient list. Am I missing something? Thanks!

    • cemmerich July 17, 2014 at 2:18 pm / Reply

      Oops, that was a typo. I fixed it above. :)

  • lucia August 20, 2014 at 8:30 pm / Reply

    any nut free alternative for the almond flour in this recipe you think that would work?

    thanks!!

    • cemmerich August 22, 2014 at 2:07 pm / Reply

      You can try sunflower seed flour.

  • Kim September 23, 2014 at 2:45 pm / Reply

    How can I tweak these to make a chocolate version? I am not sure how much cocoa powder to add in the flour and how to adjust the rest. I’m not sure if using chocolate egg/whey protein powder would be enough. I want to get my daughter to try these instead of the chocolate pop tarts my husband buys – sigh.

    • cemmerich September 23, 2014 at 4:53 pm / Reply

      Yes, just add cocoa powder to taste. :)

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