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Banana Walnut Cereal

Banana Walnut Cereal

“I would like to thank Maria Emmerich for helping me get my health back!

In 2016, I was desperate. I was DOWN to 230 from 260+ but couldn’t lose more. I had tried every diet. At age 62, I had lost 100 lbs at least 4 times in my life (coming from an obese family). I needed a knee replacement and spinal lumbar surgery. Then I started hearing about Keto and Maria’s name popped up.

I checked out her credentials and took a chance on a phone consultation. That started my new way of eating/life. It was hard to change the way I saw food but, most of all, control my sugar addiction (which will always be a part of me). Honestly, there have been ups and downs. Sometimes, I’ve had periods of childish resentment, wanting to have unlimited sweets 24-7. That ended up with a 75 lb gain before I wrestled control back from my addiction. You learn a lot from these set-backs! Addiction never goes away.

But back to the point, Maria gave me all of the knowledge and support that became the basis for my Keto way of life. To this day, it still helps me weed through the true and false info I read on line! I love how she has Keto community spirit and has led me to some great women bloggers with great recipes. My current weight is 123 lbs, ht is 5’3”, BMI 21.8. I take less medication. No longer pre- diabetic.

Thank you. You changed my life. God bless!” – Pam

Most people I consult are doing keto totally wrong. Get fast results with the my NEW Keto Packages!

Click HERE to check out my NEW Keto Packages!

Banana Walnut Cereal

Banana Walnut Cereal
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Breakfast
Cuisine: American
Serves: 4
Ingredients
  • ⅓ cup Swerve
  • 1 tsp stevia glycerite
  • ⅓ cup crushed walnuts
  • ¼ cup almond flour
  • ¼ cup JAY ROBB vanilla protein (whey or egg white)
  • ¼ cup butter or coconut oil, softened
  • 1 tsp pure organic banana extract
  • 1 tsp cinnamon
  • CRISPIER CEREAL: 2 TBS water or more coconut oil
Instructions
  1. Preheat oven to 300 degrees F (170 degrees C). Combine ⅓ cup Swerve and stevia glycerite, ⅓ cup crushed nuts, almond flour, whey, extract and cinnamon in a small bowl. Cut in butter with fork or pastry blender until mixture resembles coarse crumbs (add additional oil or water if desired). Place on a cookie sheet with defined edges or the oil 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.
Notes
NUTRITIONAL COMPARISON (per serving)
Post Cereal = 249 calories, 6g fat, 5g protein, 44 carbs, 4g fiber
"Healthified" Cereal = 220 calories, 18g fat, 9.2g protein, 4g carbs, 2 g fiber (74% fat, 17% protien, 8% carbs)

MILK COMPARISON (per cup)
Skim Milk = 90 calories, 13g carbs, 13g sugar
Unsweetened Almond milk = 35 calories, 1g carb, 0g sugar
Banana Walnut Cereal

TESTIMONY OF THE DAY

Thanks Maria and Craig Emmerich.

4 months ago I watched your carnivore class and started the next day. Well, today is my 4 month carnivore-versary and today I reached a big milestone. 51 pounds gone!
 
Definitely still a work in progress, but I feel great and have NEVER been able to lose this much weight so easily or quickly.” – Kristy
 

Most people I consult are doing keto totally wrong. Get fast results with the my NEW Keto School!

Click HERE to check out my NEW CARNIVORE COURSE!

Maria Emmerich

About Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".

48 Comments

  • Betty Kramp says:

    Hi Maria……… I don’t have the Jay Robb vanilla protein yet, but I’m wondering what to substitute for it. Is this product in liquid or powder form? I have protein whey powder and liquid egg whites. Could I use either of these? Thanks so much.

  • karen says:

    I think I’ll stick with your delicious recipes :-). After just a few days, I want to be strict and disciplined and not eat any fruit sugars. The granola has applesauce and flaxseed.

    Looking at their website, I think the muffin in a cup is a cleaver quick idea. Can you convert any of your muffin recipes possibly to cook in microwave?

  • Jan says:

    I just heard your latest interview with Jimmy Moore. Very inspiring. I have been high fat/low carb for 18 mos; now I am trying to transition my family of 5 that way. However, my youngest has a huge list of food allergies. My stumbling block is the nuts/coconut ingredients. She is allergic to both. What kind of substitutions can I make? Currently I prepare 2-3 meals at every meal.

    • cemmerich says:

      You can try a seed flour like hempseed flour. Also, most people that have a nut allergy can still have coconut flour. You could get him tested to be sure. 🙂

  • Jennifer says:

    I would love to try Wheat Free Market’s Granola and their almond flour cookies- the ingredients look fantastic. However, the shipping is way too high. Are their products available elsewhere to your knowledge?

  • DonnaZ says:

    Congrats Maria on being a speaker at this cruise! How exciting 🙂

  • SuzyQsy says:

    I really need a quick snack for my kids like granola bars, do you think there is a way to make something like that from either that granola or something else? I have all your books, but the granola bar in the book is just to big and chewy for my tiny tots! I used to make a great granola bar, but I used butter, brown sugar, and honey 🙁 Thanks for this cereal! I’m making it now!

  • barbara Schlatter says:

    Maria, to get the 20% discount at Jay Robb, one has to be on the auto ship program! So disappointed! His prices are really high! Oh well, that is the way the cookie crumbles.

  • Eric Stratton says:

    My wife and I just bought your package and was working on the menu planning. How much can we typically expect to pay in groceries and supplements for the items on the 30 day meal plan?

    Might ne good to add to the website before purchasing.

    • cemmerich says:

      Hi, Most of my clients find that they end up saving money overall of food costs with my program. As for supplements, it depends on what conditions you have. 🙂

  • Diana says:

    The cruise sounds so exciting!!! Are you guys bringing the boys? Kind of wondering if this is a kid friendly cruise…

  • mwill3 says:

    Amazing recipe & congrats on the speaking engagement! You’ve certainly put in the work & are well worth listening to.

  • Jean says:

    The cruise would be so interesting. I need to meet some people who eat like this. I just have such a hard time with it all by myself. I get discouraged. I can eat so well for a month and not lose a pound. I am amazed that no sugar, no grains and 30 carbs a day can mean maintaining. Ugh — even saying it is depressing! Most people I know think I am crazy for eating like this? I know I feel better but I don’t lose weight.

    • cemmerich says:

      It is all about the right ratios (fat/protein/carbs) and there are also other tricks to get you unstuck (like eliminating dairy for a month or so or intermittent fasting). You might be getting too much protein.

  • Jean says:

    Nice of you to respond – thank you. I have been thinking about your meal plans. I eat no dairy – it hurts my stomach. I’m wondering if I don’t eat enough. I have a Jay Robb protein shake with 1/2 cup berries for breakfast and lunch is usually greens or veg. with chicken(60z.). I eat some red meat a couple times a week. I usually don’t eat dinner. I can easily just wait for breakfast or lunch next day. I have a few of your books and have tried several things. I cook for a large family everyday and most of the time don’t want to cook for me too. I need to spend more time figuring out the ratios – I know. Thanks for talking to me.

  • Kim says:

    Can I use Just like sugar anywhere swerve is asked for?

  • Fernanda says:

    Hi maria I only have the unflavored version of jay Robb protein? Any way to adapt that to this recipe?

  • Betty says:

    Wow! This cereal is wonderful! I went all in on the nuts and added chopped walnuts, almonds, pecans & pepitos (all raw), and I only had vanilla extract so I went with that. I loved the way it tasted raw and then toasted as well. I thought I had browned it too much but when you add the almond milk it just makes it spectacular AND it stays crunchy!! Tasted just like milk & cookies to me! Thanks so much for all the amazing recipes, my husband and I are having fun trying them! :))

  • Amber says:

    Hi Maria!
    I wanted to make my sister a cereal and put in a jar for her stocking! But she recently had an allergy test done and she tested high to eggs and whey. So would this mean Jay Robb whey powder? And I’m assuming she has to forget the egg white powder as she tested to whites and yolks.
    So I’m wondering if you thought I could use that jay Robb whey or can I skip or sub for the protein powder??
    Thanks
    Amber

  • LeeAnn says:

    This was SO GOOD!!! I am very happy I made a double batch! I have to say, when the cooking timer went off, the bunch was completely soft in the middle, almost like a raw cookie when I pressed it. I took it out of the oven, thinking I did something wrong, and would throw it away when it cooled. I broke it up and let it cool….Much to my surprise, it crisped BEYOND what I thought it would or possibly could!!! I now have absolutely sweet, crunchy cereal to eat with coconut milk. As always, thank you!

  • Sara says:

    This was SO GOOD! It was so nice to have a bowl of cereal. Havent had one in a long long time. How long does this last and how do u store it?

    • cemmerich says:

      I store mine in the freezer and break off a chunk to use when I need it. Lasts a long time that way. 🙂

  • Sara says:

    One more thing, I used organic orange extract, since that was all I had. Orange was really good. I’ll have to get banana and try that, too.

  • Becky says:

    Can you share what brand/type of organic banana extract you used in this recipe? Thank you! Made your Healthified waffles this morning for breakfast and they were delish!

  • Jeanie says:

    Maria,
    I wanted to take this cereal along on an airplane, but knew I could not take along any milk in my carry-on. We did not “check” any luggage and liquids have to be 3 oz for carry-on luggage. (I was wondering what type of breakfast our hotel would be serving. Would it be healthy?) So I made this cereal into cereal bars. After the cereal was already cooked & cooled, I mixed in more melted coconut oil until it was of a thick, almost pour-able consistency. Then I filled the muffin tins 1/2 full. After freezing, I popped them out & they were perfect bars. However, I didn’t know for sure how they would hold up at room temp, so I put the frozen cereal bars back in the muffin tins and poured a little melted cocoa butter over them to make a hard shell. I put a few crushed peanuts in the muffin tins first, so the cocoa butter had room to flow underneath & around the “bar” itself. These were marvelous! My mom & my aunt really liked them. No milk needed! And no mess!

  • Jeanie says:

    Cereal bar recipe addendum… For every 1 & 1/2 cups cereal, you add 1/4 cup melted coconut oil. Mix well. Then you spoon it into the muffin tins. So the dough is almost as thick as cookie dough. These you’ll have to store in the freezer too for portion control! Yum!

  • Janet t says:

    hi there maria, what is the servng size on all your cereals? 1/2 cup? thanks, I made the banana walnut but it was hard figuring the portion size?
    thanks so much

  • louise says:

    Is there any concern with getting too much phytic acid with all the nuts?
    Looks delicious…can’t wait to try it!
    Thanks, Louise

  • Diana says:

    I made a huge batch of this cereal, and it is delicious! The next time, I will use less liquid stevia, I find it a little too sweet. I turned it into ‘overnight oatmeal’ by putting a serving into a mason jar, covering with almond milk and leaving it in the fridge overnight. I added some pecans in the morning and it was just as satisfying as oatmeal.