Nutella Cupcakes

Testimony of the Day

“Hi Maria, I wanted to send you a note and tell you thank you. I recently had a second baby (January) and was talking with a friend about buying the Wheat Belly book a year ago and never reading it. She and I shared similar food journeys and the transformation for her to this lifestyle was life changing. So with her encouragement I read the book during my son’s first month.. I decided to give this lifestyle a try on April 1st, 13, for 30 days. No sugar/no gluten… I must be crazy, but for 30 days I can do anything. But the transition to this way of living was fairly seamless for a self proclaimed food addict. I have always been a heavy person, dieted my whole life…but the urges to binge and cravings would always win over. Not this time. I couldn’t believe the way the body reacts once you take away those things. My desire to binge is completely gone! I was a secret eater…wait till the hubby went to bed, then hit the pantry, eat a entire bag of chips, etc. Also, a trip to the grocery store, whether I had ate or not was usually an entire trip of salivation. But once I made this change, none of that happens anymore. It’s liberating.

I found you through that same friend (Joy Chrest), and have been ever so thankful. Your recipes have kept this the easiest way of life. More work? sure. But for better health, I’ll take it. I will say I am not as disciplined as you….yet. But I’m light years ahead of where I was just 4.5 short months ago. I’ve done low carb before…but with your help…I can do low carb and not feel like I have to eat bacon 24/7. From your pancakes, to your lemon bars, I’m amazed at the fact, not only are they good…but they are low carb! I made a pan of brownies and some magic cookie bars around July 4th. They stayed in my freezer for weeks. NOTHING stayed around here that long before, let alone anything made in an 8×8 pan! It was eye opening to find out that indeed I WAS the biggest snacker around our house. The things that hang around here now, never would’ve lasted had I continued eating my ‘old’ way. I am working on converting my family. They do not complain about the healthified meals I make, but I need to fully convert my pantry. And since I’m the one that grocery shops, it’s up to me!

So in total I’m down 25 lbs (50 since delivery) and over 20 inches,. I can just feel the change in my body, so I had to do a comparison today and that’s what I wanted to share with you! The before is when I was pregnant, as it’s the only time I’d be in front of a camera. An excuse to be fatter so to speak. But now, I don’t mind pictures at all. Because I’m finally liking what I’m seeing! THANK YOU THANK YOU. I’m so grateful for all the ideas out there of other people living this, it makes it so much easier. I’m also grateful for the acre garden I planted this year, keeping our dinners filled with the ‘good stuff’! Now on to chickens!

Keep doing what your doing. For people who don’t believe or say it’s to hard, take it from someone who has let food rule her life..all her life. It works…you can get over the cravings and addiction…and you will feel amazing!

Blessings,
Sara
P.S. I have been waiting 37 years for someone to tell me to put butter on everything AND lose weight! WOO HOO!”

We have gotten some amazing feedback on the 30 day meal plan option. One email said “Holy Moly! That included more tips than I thought it would! I certainly see where I went wrong with my grain free/low carb diet before this!”

But Craig and I are perfectionists, so he helped me add even more detail along with a grocery checklist for each week. Click here to get started on your “after” photo!

Back to School Struggles

I’m reading a booked called Heavy, which is a memoir of a mother who is helping her young daughter lose weight. Well, I should be honest…I’m not reading it, Craig is. After 12 years of marriage, Craig still reads to me before bed. I suffered from insomnia before I realized I was deficient in a few things (including magnesium, which is no surprise considering what my diet was! It takes 54mg of magnesium to process 1 gram of sugar or starch! No wonder magnesium is the most common deficiency! So before I added certain supplements for sleep, Craig read to me to help calm me down and he continues to do so, even though my sleep issues are gone.

Anyway, in the book, she writes about how at school, they have stations. One of the stations is a “snack station” (which her daughter spent most of her time at). Really!? Craig and I remember getting in trouble if you ate in class. What are your biggest hardships when it comes to your kids eating healthy?

I can’t believe the responses I received when I posted this question on Facebook! Here were some shocking responses:

1. Grandparents! They all live locally (meaning they are around them almost daily) and think eating real food is an obsession of mine I’m trying to punish my kids with.

2. Honestly, the PTA is our biggest obstacle. Several times a month, the students have the opportunity to get or buy food as a PTA fundraiser-nachos, pizza, ice cream, even the “waste-free lunches” from Whole Foods aren’t something I would choose for my kids. My son has food allergies so we eat mainly from home regardless. I’m not really worried about my own son’s healthy eating. However, I don’t think “we” as a school community get to talk about childhood obesity when we are allowing so much crummy food weekly in school. It’s so hypocritical.

3. Once my daughter hit middle school, she could eat the hot lunch or order from the a la carte menu-burgers, fries, pizza, nachos, etc. I made a deal that I would give her $20 per month for hot lunch. Whatever she didn’t spend she could keep. She hasn’t bought hot lunch since 5th grade. (She’s now in tenth.) best money I ever spent.

4. The school giving me a list of “approved snacks” that includes skim milk, fat-free sugar-free pudding, and pretzels…it’s going to be a long year.

5. I have joint custody with my ex. When my daughter is with me, she eats 80% of the time grain-free sugar-free. When she goes to her dad’s, he feeds her easy processed food. She has to be gluten free due to celiac, but that is the extent. He sees cooking from scratch as too expensive & time-consuming, despite his degree in exercise physiology & his family history of issues with thyroid, diabetes, blood pressure, & cancer.

6. Food that is offered at grandparents’ and friends’ houses…my oldest (10 years old) is getting better at making smart decisions when faced with food choices, but it’s still hard for her and practically impossible for my 6-year-old. 7. It really bugs me that in my kids’ schools they have banned homemade treats. All treats (like for birthday celebrations) have to be processed, store bought.

8. I am a teacher and I would say the choices on the school menu. Pizza, pizza and more pizza!

9. My daughter is going into her junior year and we have been eating this way since she was in 3rd grade. I can say from elementary school all the way through high school food is still used as a reward. Her good behavior has one her several pizza parties and ice cream parties that she cannot attend. Her freshman year in cooking class her teacher was so rude to her and would tell her a few bites of whatever they baked wouldn’t kill her. Lots of peer pressure and questions all along the way. Our best year was 6th grade because her teacher’s father was a celiac so he understood. We have never been able to have her eat school lunches.

And that was just a few of them! The theme of the answers were the same, school, grandparents, relatives…shouldn’t those people want your kids to thrive too?

Doesn’t this looks like a “healthy” sandwich to send to school? We all know that we need to stay away from sugar, but “whole grain” bread is high in sugar, higher than some candy bars and sugary sodas, and some scientists have proven that two slices of whole wheat bread will raise your blood sugar levels as high as if you were eating a candy bar. Why does it take the mainstream media so long after a new study to report health benefits? BECAUSE they would lose all their advertising! I had to sign a waiver when I would be on TV that I won’t bash whole grain or cereals…they didn’t want to lose their advertisers! It’s truly shocking. According to the Life Extension article, eating two slices of whole wheat bread is worse than drinking a can of Coke or eating a candy bar. The original 1981 study at the University of Toronto found:

Nutella Cupcakes

Maria Emmerich

Print Recipe Pin Recipe

Course Dessert

Cuisine American

Servings 6

Calories

Ingredients

  

0.25x0.5x1x2x3x

• ▢ 6 eggs
• ▢ 1/3 cup coconut flour
• ▢ 1/4 cup melted coconut oil OR hazelnut oil OR butter
• ▢ 1/2 tsp hazelnut or vanilla extract
• ▢ 1/4 tsp Redmond Real salt
• ▢ 1/2 cup Natural Sweetener or erythritol and 1 tsp stevia glycerite
• ▢ 1/2 tsp baking powder
• ▢ 1/2 cup unsweetened almond milk OR coconut milk
• ▢ 1/2 cup "HEALTHIFIED" Nutella see recipe below
• ▢ HEALTHIFIED NUTELLA:
• ▢ 2 cups raw hazelnuts
• ▢ 1/2 cup unsweetened cocoa powder
• ▢ 1/2 cup Natural Sweetener or equivalent
• ▢ 1/2 tsp vanilla or hazelnut extract
• ▢ 1/8 tsp Redmond Real salt
• ▢ 3 TBS hazelnut oil could use other oil like coconut

Instructions

 

• Heat oven to 350° F.
• Grease muffin tins with coconut oil spray.
• Whisk or beat the eggs until whites and yolks are well-mixed.
• Stream in the oil or butter while continuing to whisk.
• Add salt and vanilla and mix until combined.
• In a separate bowl, combine the natural sweetener, coconut flour and baking powder.
• Then mix the dry mixture into the egg mixture until well combined.
• Add in the coconut or almond milk.
• Divide the dough among 6 large muffin cups.
• Dollop 1-2 TBS of Healthified Nutella on each muffin before baking.
• Bake for about 15 to 18 minutes, or until just turning golden on top.
• TO MAKE NUTELLA: Can be made 1 week ahead of time.
• Heat the oven to 400 degrees.
• Spread the hazelnuts evenly over a cookie sheet and roast until they darken and become aromatic, about 10 minutes.
• Transfer the hazelnuts to a damp towel and rub to remove the skins.
• In a food processor, grind the hazelnuts to a smooth butter, scraping the sides as needed so they process evenly, about 5 minutes.
• Add the cocoa, natural sweetener, vanilla, salt and oil to the food processor and continue to process until well blended, about 1 minute.
• The finished spread should have the consistency of creamy peanut butter; if it is too dry, process in a little extra hazelnut oil until the desired consistency is achieved.
• Remove to a container, cover and refrigerate until needed.
• Allow the spread to come to room temperature before using, as it thickens considerably when refrigerated.
• It will keep for at least a week.

Notes

NUTRITIONAL COMPARISON (per serving)
Traditional Cupcake = 320 calories, 19g fat, 4g protein, 33g carbs, 1.2 g fiber (31.8 effective carbs)
"Healthified" Cupcake = 163 calories, 14g fat, 5.8g protein, 4.7g carbs, 2.6g fiber (2.1 effective carbs)

NUTRITIONAL COMPARISON (2 TBS per serving):
Traditional Nutella = 200 calories, 23g carbs, 2g fiber (21 effective carbs)
“Healthified” Nutella = 110 calories, 3.4g carbs, 2g fiber (1.4 effective carbs)

Recipes like this can be found in The Art of Healthy Eating Kids.

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