Testimony of the Day

I first came across Maria’s books about 4 months ago. I myself have lost 25 pounds up to this point but my husbands transformation is so much more! Now for a little medical background on him. He was found to have a fatty/enlarged liver by his doctor within the last couple of years at the young age of 32. This in large part due to bad eating habits that included a lot of fast food, sometimes twice a day, and some alcohol consumption as well. So over the last year and a half he had omitted the things he thought were bad and started taking his lunch to work and quit drinking. He had minimal weight loss, felt somewhat better but his blood work was still not nearly where it should have been. Nothing was within normal limits.

When I changed to the grain free lifestyle and started seeing results he made the decision to do the same. Now I am VERY happy to say his last visit to the doctor was phenomenal! His doctors exact words were, “whatever you’re doing keep doing it because your blood work is awesome and your liver is no longer enlarged”. Now I ask, what more evidence do you need to make the change to get the toxic foods out of your system?! I’m so very proud of my husband and want to thank Maria for all her hard work in trying to make this world a much healthier place one person at a time. I know he was borderline diabetic and had elevated cholesterol. It was to the point of his doctor worrying about cirrhosis and now his doctor brags to me about how good my husband is doing. He actually went from a 36 in the waist to a 32. Thanks Maria!”

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.

If you want to get started on your “after” photo, click HERE.


Stocking Your Freezer

Many people ask me, how do I stock my pantry, fridge and freezer to make this healthy lifestyle easier? So, I have created a detailed video on how to shop at the grocery store where I teach you what words to look for on a label. I also step you through the things in my pantry (crackers, noodles, sauces, treats, chocolate) as well as things in my bathroom “pantry” because many products contain wheat (not to mention that everything you put on your skin also gets absorbed by the liver and affects our moods and how we lose weight). To sign up for a fun tutorial click HERE to get started on the right path! It also includes a detailed shopping pantry list and website links where I find my favorite foods, treats and products for a great price as well as other cooking tutorial videos.  For a short example I always have these items stocked:

1. Blanched almond flour. I get a 25 box to save money.
2. Grass fed beef: we get 1/2 cow in fall and spring to save money.
3. Organic chickens: from local farmer to save money.
4. “Healthified” ice cream! (tutorial video in package)
5. “Healthified” chili and “healthified” lasagna leftovers for easy lunches. (lasagna and garlic bread tutorial video in package)
6. Extra loaves of Protein Bread (for me) and loaves of Amazing Bread (for Craig) (tutorial video in package)
7. “Healthified” push pops for easy treats.

You DESERVE this! Don’t wait another day!

Bran Muffins

My love for baking started at a very young age and when I was a teenager I had the best job ever! I worked at a beautiful coffee shop in Medford, WI before and after school. I loved baking and serving yummy muffins and cinnamon rolls to eager customers. The best part was that since we served everything fresh, I was allowed to take home all the leftover muffins. Yikes! I really didn’t need those temptations.

bran muffins
If I had more time, I would love to open my own cafe with “healthified” mochas and muffins! And these “Bran Muffins” would certainly be on the menu! But you would have to get in early to get them, or my friend Rebecca would grab all of them! She loves these! Almond bran is a new favorite baking product. There are many health benefits in the outer skin of the almond; which is the “bran” part of the almond. Almond Bran is 100% almond skin, so there are way less calories and fat (not that I’m afraid of the fat, but then we can add more coconut oil! :))). There are no synthetic vitamins, chemicals or fillers. Almond Bran is just the yummy goodness of almond flavor and nutrition in a concentrated form.
bran muffins

Why do I love almond bran? Almond Bran contains:

Less than half the fat…so I can add more OIL! lol

Almost 4 times the fiber

4 times the phytosterols

20 times the amount of stigmasterol

7 times the amount of campesterol


Bran Muffins
Prep time
Cook time
Total time
Recipe type: Breakfast
Cuisine: American
Serves: 12
  • 1½ cups ALMOND bran
  • 1 cup unsweetened almond milk
  • ⅓ cup coconut oil or butter
  • 1 egg (3 if using coconut flour)
  • ⅔ cup Swerve (or Just Like Brown Sugar*)
  • ½ tsp pure vanilla extract
  • 1 cup blanched almond flour (or ¼ cup coconut flour)
  • 1 tsp baking soda
  • 1 tsp baking powder
  • ½ tsp Celtic sea salt
  • 1 tsp cinnamon (if desired)
  1. Preheat oven to 350 degrees F. Grease muffin cups or line with paper muffin liners. Mix together almond bran and almond milk; let stand for 10 minutes. Beat together oil, egg, sweetener (*NOTE: if using Just Like Brown Sugar, I suggest to add 1 tsp of stevia glycerite for a better sweet flavor) and vanilla and add to bran mixture. Sift together almond flour, baking soda, baking powder and salt (and cinnamon if desired). Stir flour mixture into bran mixture, until just blended. Spoon batter into prepared muffin tins. Bake for 30-35 minutes, or until a toothpick inserted into the center of a muffin comes out clean. Cool and enjoy!
Traditional Bran Muffins = 167 calories, 7.1g fat, 3.5g protein, 25.6g carbs, 2.5g fiber
"Healthified" Almond Flour Bran Muffins = 127 calories, 11g fat, 4g protein, 3.9g carbs, 2.9g fiber (1 effective carbs)
"Healthified" Coconut Flour Bran Muffins = 102 calories, 7g fat, 3g protein, 3.8g carbs, 2.9g fiber (0.9 effective carbs)
bran muffins


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.".


  • Al says:

    I thought the Phytic Acid content of almonds skins were something to avoid, aka, the reason for using blanched almond flour. Do the benefits of the flavonoids surpass the negatives of the Phytic Acid?

  • Lynne James says:

    Would ground almonds work? I live in the UK and we can’t buy almond bran here. I can grind my own almonds but not sure if this would work.

  • Mari says:

    Just when I think I have seen everything from you, something new pops up. I love it that you are so innovative and full of surprises. I had never heard of almond bran, and I am delighted to find a product that will replace the bran products I formerly baked with. You rock!

  • momof8 says:

    Maria –
    Can you add a link to purchase almond bran? Also, can you do an almond bran/pumpkin muffin and/or pumpkin/bran waffle recipe? I have all your cookbooks and have done 2 consults with you. Thank you for all you do. If anyone is doubting whether or not to pay for a consult, just do it, especially if you are a mom. Mom’s health, mood, and cooking impact the whole family in a positive way. Happy mom equals happy family. Husband usually like it, too, when mom is happier and healthier……health effects every aspect of your life. I am down to my weight when I got married almost 20 years ago and I am stronger and more fit now than I was then….

  • Sarah says:

    Where do I buy the almond bran and the blanched almond flour?

  • juliendbq says:

    I see where you mentioned this recipe is in your “Art of Healthy Eating Slow Cooker” cookbook; is it in any of your other books? Also, if I were going to purchase a most well-rounded cookbook of yours, which would you recommend? I’d like to order several, but must build my library on book at a time. Thanks so much!

    • cemmerich says:

      Sorry, just the slow cooker. I try hard to have very little overlap in my cookbooks. I think my slow cooker book is my best one yet (and it’s hardcover!) 🙂

  • Beth says:

    I love the idea of opening a “Healthified” cafe! (wanna come to Boise? :D) These look great, but the I haven’t seen a recipe of your that doesn’t! I’m going to mark that one in the book for after our initial 30 day plan! We are planning on starting Sunday. I am excited to get started on my ‘after’ picture!

  • unterderlaterne says:

    This recipe confuses me, since I simply could use Almond meal(no bran removed). Could save the expensive blanched almond flour for other things. I respect you and your work Maria, so please enlighten me, what am I missing?

    • Ann says:

      I was confused at first too, but I think almond bran is JUST the skin, so not the same as almond meal. REALLY looking forward to trying these – bran is one of my all time favs!!!!

      Thanks Maria!

    • cemmerich says:

      The is just the bran, no almond. Different flavor and texture. 🙂

    • Peter says:

      I agree. If you join the almond bran to the blanched almond flour you get almond meal. Almond meal is almond flour that has the almond bra retained. Just grind some nuts up in your grinder and all is done.

  • Rachel says:

    Is the video only available with your full packages?
    It sucks being a student can’t afford to pay for one!! i am reading your books tho and thinking of getting a consultation as a christmas present!! 😀

  • Christine says:

    I see from your photo’s that your almond bran is from nut-trition, and it does not look like they have a website. The only other place I’ve been able to find almond bran is from nuts.com. Have your tried their almond bran?

  • Chris says:

    Is the almond bran made from sprouted almonds? It seems like they should be if the purpose of our soaking and drying almonds is to remove the enzymes that inhibit proper digestion, especially if almond bran is in concentrated form.

    Can you use liquid stevia or extract instead of Swerve?

    These look amazing!

  • Darlene says:

    I noticed from the label on the photo if you go to the site Nut-Trition.com there is lots of info, including ordering online.

  • anne says:

    Im gluten free and miss bran muffins, do these taste the same?

  • Nancy says:

    Really miss bran muffins and was going to order and noticed the shipping was the amount as the product. Any other place to purchase where the shipping is not quite so high?

    • cemmerich says:

      Sorry, I don’t know of any. The bag lasts a long time thought. Maybe someone else knows a better source. 🙂

    • Darlene says:

      I noticed that too and thought it must be a mistake on the website. I don’t see how that is possible for shipping to cost that much! I’ve written to the Co. but not heard back yet.

  • Hi Maria, I have a question. In your Metabolism book, you note that you don’t eat sprouted bread but that it’s okay occasionally if we WANT to. However, you say we need to eat it with fat to slow the insulin response. Is there any specific amount of fat or does it matter? I know some say that you should limit the fat to 5 grams if you’re eating carbs with it.
    Thank you!!! 🙂

  • Theresa says:

    I ordered my almond bran from nuts.com. Fast shipping. Ordered Tues, arrived Thurs. Already made my muffins and they are amazing!! Thanks Maria, once again you have done an awesome job!!

  • Nancy says:

    Purchased from nut.com. Can’t wait to try these! I used to make my own bran muffins, split them, toast so the tops would be crunchy, then butter and jelly. YUM! Only change will be the sf jelly!

  • isabelle says:

    Maria, those are really good. I made mine without the sugar, vanilla or cinnamon and they turned out really tasty, more like bread. I usually eat one with a piece of cheese. Thank you for another great and tasty recipe.

  • […] trouble replacing cereal at breakfast? Test out Maria Emmerich’s bran muffins, or Carolyn Ketchum’s pumpkin cream cheese […]

  • Peggy D says:

    Is the blanched almond flour at hughsonnut.com as good as that from Honeyville Grains? I need to order my 2nd 25 lb package. I think you have recommended the Honeyville one in the past. Honeyville’s shipping is $4.49 for any size order, but there 25 lb box is more expensive. I will check out the nuts.com place, also.

  • Kristina says:

    Almond Bran is definitely my new favorite thing! These bran muffins are spectacular. Can’t wait to see other recipes you develop using almond bran – – especially now that I have 20 lbs of it! Great find!

  • Destiny says:

    This looks kid friendly. I have some major muffin eaters! Thank you!

  • zosia says:

    how much coconut flour (if you decide to use that instead)?

  • RMoore says:

    I made these and they’re great!
    I just had trouble because they fell apart when I removed them from the baking tin.
    Have you ever had this trouble?
    Should I add another egg?

    • Nancy says:

      I made these a few weekends ago and finished them up yesterday. I will definitely make these again. Not sure about the crumbling. I used cupcake liners with mine. Once completely cooled and then reheated in the toaster oven, they did not crumble. These are sooo good. I missed bran muffins, heated with butter and jelly on them. Thanks Maria!

    • cemmerich says:

      Hmm, yes, maybe add another egg next time. 🙂

  • Paulette says:

    Could I make these with Oat Bran. I didn’t find Almond bran. I got 4 boxes when I was on a “Eat oatbran and lower your acholesterol kick…lol. Could you add Oat bran to the list the next time you update. Thanks

  • Kathya says:

    Hi Maria!

    I discovered your blog via Pinterest while researching some low carb recipes. Your site is amazing and we plan to buy a cookbook from you, too! Thank you for all your ‘experiments’ with these wonderful and healthified options! I’m curious to know if you have experimented with this great new product that my husband and I have discovered: Lupin flour (can find on Amazon @ http://www.amazon.com/Lopino-Lupin-Flour-1-lb/dp/B00BRFLR7M. I haven’t really experimented with it but I’m curious to know if it would work in your chocolate chip cookie recipe. Thanks for your wonderful recipes! I can’t wait to try them!

  • Erin Porter says:

    Are there any other recipes using the almond bran? Can I substitute it for half of the almond flour in other recipes? Maybe waffles or brownies…. Have you tried it in other stuff?

  • grmom says:

    I made these today and they are so good. Mine also stuck to the pan, but that’s ok. I put the crumbled up pieces in my sugar free chia pudding and oh wow, it was amazing. I may try the bran muffin/chia pudding warmed up tomorrow, it will be a great oatmeal replacement. Thanks for the recipe!

  • anne says:

    I have been dying for gluten free bran muffins for years! Can I buy a pre made batch from you?

  • Tera Davis says:

    I am seriously addicted to these …. they are SO good and SO easy to make!

  • nicole says:

    I love these! I usually make them with almond flour though and cant figure out why they dont work with coconut for me? I followed recipe alterations to a t but there was hardly any liquid and it came out like little crumbs!

  • cemmerich says:

    Wheat is also very inflammatory and causes many autoimmune responses in the body. I don’t eat any grains. 🙂

  • Cindy says:

    We made these muffins this week and they are wonderful. Everyone in the family likes them!! Thanks for another great recipe.

  • Peggy Deichelbohrer says:

    How do you store the almond bran? I think mine has become rancid! Because I thought it was mostly fiber, I didn’t think that would happen. I have expected I might have a problem with the almond flour, but that has been fine. I got it a nuts.com, but it was probably over a year ago. And I’ve just kept it in the cupboard.

    • Maria Emmerich says:

      Hmm, I’ll have to check mine. They are almonds (outer parts) so probably should be in cool dry place.

  • Ellen says:

    I LOVE these muffins but they fall apart on me. Any hints/suggestions?

  • HP says:

    Can we use rice bran or other nut bran instead of almond bran?