New Member Forum

I am really excited to introduce my new Forum! This will be a great place to interact with others in the “Maria” community. You can start posts for any topics you like including your success stories, Fitness and workout advise, nutrition, recipes and more. This will be a great place to post your favorite “Healthified” recipes with photos and your experience. Please note, if you have a question for me, please use this facebook page or my blog. This will be a site to interact with each other. So share it with others. The more members the better!  Just click “forum” above or go HERE to get signed up!

Glimpse of My Workday and Testimonial

When I am answering your questions and comments, I wanted you to get a picture of what it is like in the life of Maria and Craig! The boys are my little helpers too!

Dutch Baby Pancakes

My client, Rob, (who travels 70% of the time for work) wanted to share with you how EASY my program was for him:

“Maria, Many of those that have posted have struck a chord with my situation before starting with you.  The “dark” side of my story was intentionally left out because I’m not at my goal yet.  For now, I just keep myself focused on results and not how or why–especially since it’s difficult to exist in the “what if I didn’t have a friend that helped me?”

It is humbling to see how much trust you place in your clients and how much hope and faith they have in you!  There were some posters that touched on similar concerns to mine, so I wanted to clarify in the hope that others may see how working with you can simplify, not complicate; can be cheap, not expensive.

1.  I did NOT cook for most of my progression.  I suck at cooking.  I had to ask my wife how to hard boil eggs.  Seriously.   So MY weight loss was not dependent on baking or cooking skills.  Your recipes impacted my enjoyment and spare time, but my weight loss was not dependent on a magic recipe.  And I built up to them.  With that said, I can see how some people would see immediate benefit from substituting your healthified stuff.  But for someone that is on the road, eats out or just can’t cook–don’t worry.  Maria’s plan works incredibly well in that reality that so many of us live in.

2.  When my son and I cook, it’s often easy stuff like fried eggs or my new hard-boiled egg recipe (egg + boiling water).  I thought I’d be late to work, but it literally takes 15 minutes start to finish.  Okay, sometimes longer if we decide to sing.  My waffle maker was $50.  Made that back in one skipped trip to Sunday buffet.  Your pancakes are like $2.50 and were breakfast for 3 days.

3.  My progress and your plan for me was 100% INDEPENDENT of the source of food.  Eggs were eggs.  Chicken was chicken.  I did NOT need to find cage-free, organic DHA ratio’d eggs from Chickens that did yoga every morning.

4.  I took the past 1.5 to 2 months to learn WHILE doing.  You have now recommended 4-5 books that I read while exercising.  And youtubes and postings.  But if I waited to learn, I’d still be where I was.  Maybe even more depressed.  I imagine a lot of people are like how I am in many many ways but chose not to be with this.  I would read to find fault or problems.  To blame an industry or food.  I came to realize that even if all of that is true, so what?  It’s not about them, it’s about me.

5.  I did not try to change anyone but me.  We had meals where son, wife and me all ate different things.  So what?  Is that ideal–no.  But who cares?  You know what–son started asking for what “papa” was eating.  Salsa (Pace) over ketchup.  Then mustard over salsa.  Then eggs over toast.  Now mustard on eggs.   And mustard on waffles.  Eventually, that’s where the baking and recipes helped…and that was key for me.

6.  Your plan SAVED me money.  I saved on snack foods not because I chose to not eat them–but because I did not need to snack.  I have an $8 bag of almonds in my pantry that I bought 2 months ago–and am only now down to the bottom.  I used to spend $15/day on snacks throughout the day.

7.  It was far easier for me to use your system of the basic meal first, then build.  I didn’t focus on what I couldn’t eat–just on what I could.  I built a meal only from known things–especially helpful when on the road.  “When in doubt, leave it out.”  I was stunned that I would get full and satisfied throughout the day so I didn’t even feel like I missed anything. 

8.  Here’s a true story–I started to pass on airline meals.  I’ve had two flight attendants tell me “Good for you” in a very sincere way.  One explained how she fasts while flying.  This WILL happen to anyone that does your plan–you will find camaraderie in the oddest places.

9.  I have an ego and associated my willingness to try any local food with business success and whatever.  That was totally in my head.  There are just as many, if not more, people that I work with that have endeared themselves to me because I opted to jog along the oceanside rather than eat a local potato.

10.  Mentally, it was important for me to paint a picture quickly.  After a couple days of seeing the mental shift and energy level, I tried consciously to act as though I was already there.  What you helped me focus on was things like sleep, stress, and reading.  I was, therefore, making decisions from a positive place and not out of a victim, sufferer, tired/cranky, etc..

Anyway, Maria thanks for all your help and I’m looking forward to my own home stretch to my goal.  Looking forward to trying even more of the recipes with my son who’s already asking me for your chocolate donuts!  ‘Papa, Nutritious AND Delicious!’   He’s one smart low-carb cookie!” 


Dutch Baby Pancakes

Last night I spoke with a weight loss group and one of the questions was how do I make life easier and what tips do I have when shopping. Well, I rarely go to the grocery store! I get most of my items online.

One woman thanked me for my aStore because she ended up saving money (especially with the Jay Robb protein powder). To find the protein powders I love, check out this list: (I also have allergen-free protein powders in HERE): http://astore.amazon.com/marisnutran05-20?_encoding=UTF8&node=56

Here is a great Pure Protein and Fat recipe for you initial days of Pure Protein and Fat.

To read more on why Pure Protein and Fat, check out my book: Secrets to a Healthy Metabolism.

Thank you for your support!

Reminder: If you are ever unsure about where to find the ingredients in my recipes, just click on the word and I will send you to where I purchase my ingredients at a great price! I RARELY go to the grocery store. I get most of my pantry items online. It saves me time and money!

2 TBS butter or coconut oil
3 large eggs
3/4 cup unsweetened almond milk
1/4 cup vanilla Jay Robb protein powder (egg white or whey protein)
1 tsp baking powder
1/4 tsp Celtic sea salt
1/2 tsp vanilla
1/2 tsp stevia glycerite (or 1/4 cup Swerve)

Preheat oven to 425 degrees F (400 degrees F in convection ovens). In a medium cast iron skillet, melt 2 tablespoons butter over medium heat and set aside. In a blender, combine the eggs, almond milk, protein powder (any flavor will work… strawberry??? yum!), baking powder, salt, vanilla, and natural sweetener. Blend for about 1 minute or until foamy. Pour the batter into the skillet. Bake for about 18-20 minutes or until the pancake is puffed and golden brown. TIP OF THE DAY: POKE HOLES IN THE Dutch Baby with a toothpick about 5 minutes before they finish baking to release moisture so they don’t shrink.

Remove the pancake from the oven, spread additional butter or coconut oil on the pancake, cut into wedges and enjoy! Makes 2 servings.

Traditional Dutch Baby = 378 calories, 22.3g fat, 15g protein, 28.6g carbs, 0.8g fiber
“Healthified” Dutch Baby = 251 calories, 20g fat, 16.2g protein, 1.4g carbs, 0g fiber (72% fat, 26% protein, 2% carbs)

Click HERE to find my favorite homemade sauce or follow this dairy-free option:

1 can (2 cups) coconut milk
1 cup Swerve
2 TBS coconut oil
1/4 tsp vanilla

Bring coconut milk and natural sweetener to a boil and vigorously simmer for 40-60 min until slightly brown in color. The longer you simmer, the thicker it will become.  Remove from heat and mix in oil and vanilla. Cool. Makes 12 servings.

Traditional Caramel = 120 calories, 9g fat, trace protein, 39g carbs, trace fiber (39 effective carbs)
“Healthified” Caramel = 66 calories, 7g fat, 0.5g protein, 1.1g carbs, trace fiber (1.1 effective carbs)

Dutch Baby Pancakes

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 15 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 "Keto.". Click here for Keto. http://amzn.to/2EfrECi Click here for our new Keto Courses: http://keto-adapted.com/school/


  • Anonymous says:

    I don’t have a cast iron skillet – will it work just as well in a baking dish or casserole dish?

  • Anonymous says:

    I love this comment from Rob! This is how I eat too! I can’t afford grass fed beef or organic chicken…so I don’t stress over it; I just do the best I can.

    I feel so much better since eliminating all the junk I used to eat and focusing on a low glycemic load diet.

    I am joining your forum! Thanks for a great website!

  • Anonymous says:

    Hi! I tried to sign up with another username/email, because I gave an incorrect email when I first registered. The message was that I can’t register multiple accounts on one computer. What should I do? I’d really like to be part of this forum. So sorry. I have multiple emails for different functions, and I messed up entering the email address. That’s what I get for juggling too many hats.

  • Emilie says:

    My family always had these growing up! Thanks for a healthy version!

  • Anonymous says:

    Awesome recipe – I used to love those pancakes but they never had a name at my house.
    Not to sound all bleeding heart, but I have to comment though – although it’s not a requirement on a program like yours to find cage-free, organic eggs from chickens “that did yoga every morning”, it is nice to eat meat and animal products that come from animals that didn’t have a sad, horrible, cramped, dark life before they died or were used up for our food. Like the lady said earlier, not everyone can afford free range and grass fed products for every meal and it’s nothing to work yourself up about, but do the best you can.

  • Angie says:

    I love Rob’s testimony. I’m so glad I found you on Facebook through a friend and I purchased your slow cooker book just recently. I’ve been on a roll doing all kinds of recipes for myself and for my family. I hope to transition them slowly into low carb and eating healtyfied vs. all the junk I’ve been feeding them and we’ve been accustomed to. I just ran out of Jay Robbs whey protein so I’m getting ready to order more through your Amazon link. Thanks again for all you do.

  • Anonymous says:

    will you be doing a post about what you eat on a daily basis. I thought I recalled reading that you were working on a post about what you and your hubby consume on a daily basis. I need to get on the ball start eating the maria way but I am one of those people who needs instructions. I have been tellin myself meats/veggies no carbs and I still can’t get it right.

  • alonamusic says:

    Those look amazing:) And yes, please do that post about what you eat. I just read a few articles that different body types deal better with different types of food. For example, if I tend to store fat on my thighs, I can eat more carbs than “apple”-shaped people, but should be careful not to overdo fats. What are your thoughts on that? Thanks:)

  • Anonymous says:

    Hi Maria, I read in one of your post about the importance of evening primose oil and now I cant find it. Could you give me the link to it and how much of it I should take a day?

  • Joann says:


    Scrumptious! What’s the diameter of the skillet? Thanks.

  • Anonymous says:

    I just made this and its like eggs inside, not bad but wondering if an ingredient is missing? Like almond or coconut flour?

    • They are an eggier pancake.

    • Cassie says:

      I was just about to comment along the same vein. I like it enough, but to me it much more closely resembles a sweet scrambled egg or omelet than a smooth or creamy Dutch Baby. I’m thinking of trying to add 3 ounces of cream cheese to the batter if I make it again. Had anybody terrors adding something that lessens the egg texture?

  • Annie B.Ros says:

    Hey Maria,

    thanks for this recipe! I was just wondering: you meant boil for 45-60 sec, not minutes… right? 🙂

  • Anonymous says:

    Any idea what I could use instead of Erythritol? For some reason it upsets my stomach.

    Sarah G

  • Anonymous says:

    If I take a multi vitamin and then take spirulina also is that too much iron?

    • Depends on how much of a dose is in each.

    • Anonymous says:

      Well my multi vitamin says it has 30 mg of iron and it has 100mcg of selenium(as seleno-methionine) so I was wondering if I needed more selenium than that. Also it says it has vit d 2 in it so can I take a vit d 3 supplement as well.

    • Anonymous says:

      And if I take spirulina is that too much as well with the other vitamins…im just trying to get optimal health and give my body what it needs…thank you.

    • Yes, you want D3. It really depends on what your symptoms are. I would need to do a health assessment to know what levels you need. 🙂

  • Anonymous says:

    Also if the multi has magnesium citrate but you recommend the glycinite one should I take both

  • Hannah A. says:

    Am I correctly interpreting the recipe as “(egg white or whey protein)” meaning either of these are a viable substitute for the protein powder? Thank you!

  • Anonymous says:

    Maria, can you tell me if you suggest hormone therapy for estrogen, pregesterone, and testosterone? How can I balance all of them and how can I know which one is off or has too much? I read that some of these cant really be correctly tested through blood test so how else will I know whats truly wrong and some natural ways to fix them. I dont want to have to take synthetic hormones or tinker too much with them that its unhealthy. Thanks Maria and you give amazing information through your articles.

  • Anonymous says:

    Can i take codliver oil with a vitamin d supplement or is that too much of vit d since cod liver oil has vit d as well?

  • Anonymous says:

    Should I take an omega 3 with the evening primrose oil to even out the omega 6? If so can I eat flax everyday instead of cod liver oil?

  • Anonymous says:

    I have irregular cycles so does that indicate a hormone problem? I read that blood testing is not accurate for estrgen, pregesterone, and testosterone? How else can I know what im lacking or have too much of?

  • The look is very new to me, considering that it is a pancake. But, I guess it’s because this is a healthified version of pancakes which I would like to try. I am also excited to try the “Dairy Free Caramel Sauce” seems like a perfect fit for this pancake. Thanks for sharing this recipe. 🙂

  • Mandy says:

    Hi Maria…just a quick question…do you use whey protein isolate or concentrate? I can buy whey protein concentrate in bulk from my favourite health food store, but I always assumed whey protein isolate was better. Can you shed some light on this?


    Mandy Jennings, Gold Coast Australia

  • Barbara says:

    Hi Maria, I took cod liver oil as a child and I remember always gagging and sometimes even throwing up. I have RA, so I really should take but I dread it so. How do you manage it? Is there a way of making it more palatable?
    I need your help badly!
    Thank you Maria. We enjoy your cookbook.

  • Dorothy says:

    Is cod liver oil different from other fish oil? It seems I’ve been reading a lot lately on how fish oil isn’t as good for you as we once thought.
    I took cod liver oil while I was pregnant (never been a big fan of fish but I was determined to help with brain development etc.) and now we’re trying for baby #2, wondering if I should start up again, I wasn’t really a fan. Even the lemon flavor wasn’t doing it for me 🙂

    • cemmerich says:

      You need to get a good quality fish oil and keep it in the fridge. If left out it can go rancid like any omega-3.

  • Tatti says:

    Can I replace Swerve in caramel sauce with my homemade erythritol/xylitol blend?

  • Eva says:

    Do you think using a 10″ skillet would make a difference in the texture or will it just not be as tall?

  • Emm says:

    Could you use egg whites only? If so, how many would you suggest? I’ve discovered that there is less of an eggy taste if you don’t use the yolks.

  • Melanie says:

    Can the batter be made the night before? Does the pancake freeze well after being cooked?

  • Cindy says:

    What is serving size on the sauce

  • Lara says:

    Do you recommend confection swerve or granule?

  • Lisa says:

    Hey Maria – This looks yummy! I’m nut-free, is it ok to replace the almond milk with coconut milk?

  • […] Dutch Baby Pancakes from Maria Mind Body Health […]

  • Olya says:

    OMG, the best breakfast ever!!! I can’t believe I missed out on them for so long! Thank you, Maria

  • […] Dutch Baby Pancakes – Maria Mind Body Health | – Dutch Baby Pancakes, caramel sauce, gluten free pancake, low carb pancake, sugar free pancakes, weight loss recipe, weight watcher recipe, paleo recipes… […]

  • Anita B says:

    Just made this for the first time since I inherited a cast iron skillet a few days ago. It came out perfect and tasted so wonderful. I literally could eat the entire thing and since it’s so low in carbs I just might. It would be interesting to add cinnamon to the batter before baking…..

  • Appletree says:

    Rather than dome like yours in the picture, I get high sides and a flat middle, uumm, is that normal?

  • Appletree says:

    Sorry Maria, did you mean we need to beat the egg whites until stiff first before adding the other ingredients like the protein bread? Or do you mean just blend in a blender?

    • Maria Emmerich says:

      I’m sorry. Was thinking of a different recipe. You don’t need to make the whites stiff in this recipe. Just combine in a blender. 🙂

  • Carla says:

    If you make this with swerve there are 30g carbs in one serving? Please tell me I’m wrong, my husband and daughter made this for me for Mother’s Day today. I figured it was fine since it was your recipe but they used the swerve. Now I think I ate 30g carbs in one meal. Bad when I only eat 25g a day.

  • Carla says:

    Yeah!! Thanks Maria!

  • jill says:

    Hi! I am wondering if coconut cream can be substituted for the coconut milk in the syrup?

  • Christine says:

    Hi Maria, just made this wonderful meal and it was so delicious! Thank you!

  • Stacey says:

    I’ve looked at this recipe several times but finally decided to try it today. It is so good! I wish I had made it sooner. I love the swerve. It tastes so good but every time I eat it my esophagus feels funny, like it’s burning slightly. I don’t know why it should do that.

  • Teresa says:

    Help! I had an issue while making the syrup. It separated during the simmer process and became somewhat grainy. The sweetness is over the top! Do you have any suggestions?

  • Melanie says:

    This recipe has become a staple in our house. All my picky kids LOVE it and we even have it some nights for “brinner.” Thank you so much, Maria! This is such a winner. I double it every time and I bake it in glass pie dishes since I don’t have two cast iron pans and it turns out great.

  • michele says:

    Not sure what I am doing wrong…..mine comes out flat and rubbery. Am I blending it too long?