Frankenberry Cereal
When I was a little girl, I loved Frankenberry Cereal during Halloween! I would get so excited if my mom would buy that for a special treat! But now I want everyone to know just how unhealthy this cereal really is and that you can make my recipe that tastes even better and is filled with healthy protein!
I am shocked that a box of Frankenberry cereal gets a “Healthy Whole Grain and Calcium” check of approval? I hate marketing! All I read is corn, sugar, unhealthy fats and artificial coloring!
Ingredients: Whole Grain Corn, Corn Meal, Sugar, Marshmallows (Sugar, Dextrose, Modified Corn Starch, Corn Syrup, Gelatin, Malic Acid, Natural & Artificial Flavor, Citric Acid, Red 40, Blue 1 & 2), Corn Syrup, Corn Starch, Salt, Canola and/or Rice Bran Oil, Tricalcium Phosphate, Trisodium Phosphate, Red 40, Blue 1, Artificial Flavor. BHT Added to Preserve Freshness. Vitamins and Minerals: Calcium Carbonate, Zinc and Iron (Mineral Nutrients), Vitamin C (Sodium Ascorbate), a B Vitamin (Niacinamide), Vitamin B6 (Pyridoxine Hydrochloride), Vitamin B2 (Riboflavin), Vitamin B1 (Thiamin Mononitrate), Vitamin A (Palmitate), a B Vitamin (Folic Acid), Vitamin B12, Vitamin D3.
TIP: If you use coconut oil, this works great for traveling or packing for school. No refrigeration is needed! Here’s to happy and healthy kids!
“HEALTHIFIED” CEREAL
1/3 cup Swerve
1 tsp stevia glycerite (omit if using Swerve)
1/3 cup crushed almonds/pecans/walnuts
1/4 cup almond flour
1/4 cup strawberry egg white protein
1/4 cup butter or coconut oil, softened
1 tsp strawberry extract
Optional: natural red food coloring
Preheat oven to 300 degrees F (170 degrees C). Combine 1/3 cup erythritol and stevia glycerite (or Swerve), 1/3 cup crushed nuts, almond flour, protein powder and extract in a small bowl. Cut in butter with fork or pastry blender until mixture resembles coarse crumbs. Optional: roll into little balls or leave in chunks.
Place on a cookie sheet with defined edges or the butter 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 (NOTE: I added 1 tsp of strawberry extract to my milk for extra strawberry flavor!). Makes 4 servings.
MILK COMPARISON (per cup)NUTRITIONAL COMPARISON (per serving)
Post Cereal = 220 calories, 3g fat, 3g protein, 45 carbs, 2g fiber
“Healthified” Cereal = 220 calories, 9.2 g protein, 18g fat, 4g carbs, 2 g fiber
Skim Milk = 90 calories, 13g carbs, 13g sugar
Unsweetened Almond milk = 35 calories, 1g carb, 0g sugar
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“Hi Maria! Celebrated today…100 lbs off since January 2021,
Total of 183 lbs gone!
Without you this would never have been possible. Your recipes are all my family eats now. Thank you again for changing my life!” – Felicia
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WTF. “Healthy Whole Grain and Calcium”. I ate this stuff as a kid, and that’s part of why I’m overweight even now!
Maria, what are your thoughts on using glucose (dextrose) as a sweetener for kids? I was reading some information from Dr. Mercola today re: fructose and he said using pure glucose is a far safer option. My kids are not huge on stevia although I do usually use a combo of stevia and Swerve. Had never thought about pure glucose and just wondering if healthy, active kids would be ok consuming that.
http://articles.mercola.com/sites/articles/archive/2010/03/13/richard-johnson-interview.aspx
I don’t agree with that article (at least the glucose part). Glucose would give big blood sugar spikes and lead to some of the same insulin problems. Here is a video with more info.
http://www.youtube.com/watch?v=iCVo8HbDpXI
Also, you usually don’t have to use Stevia with Swerve. Swerve works well on its own. 🙂
The marketing in this country is the absolute worst. Common sense though should tell you that Frankenberries is NOT a healthy cereal. But I think sometimes people use marketing claims as a way to jusitfy crappy eating. Im so glad you put out some great honestly healthy alternatives. So now there are no excuses not to eat better. Thanks!
For years, I have marveled at the ludicrous claims made on cereal boxes. Sugar-coated sugar is all they are! Sigh.
Anyway, just wanted to comment how much I love your blog. I’ve only tried a few recipes (the mini chocolate cake donuts got thumbs up from three teenage boys last week). I started eating gluten-free about a year ago to help with chronic headaches and congestion. I eliminated most grains a few month later and corn this last summer. Headaches are gone and congestion is limited to seasonal allergies (which have WAAAY improved!). I can not express what a blessing it is to wake up without a headache every day! I feel great.
I haven’t lost weight, but I don’t need to. I sometimes feel like I don’t belong at your site, because I’m not actively trying to lose weight. But I very much appreciate all the information and I utilize many of your tips. Our family isn’t eating completely healthified yet, but I take my small victories (like the mini donuts last week) where I can get them. The good news is we are all a healthy weight and don’t get colds and flu near as often as we used to!
Bless you in your efforts!
Thank you so much Jennifer! 🙂
All your recipes sound SO good, but I have a question; I am from the UK, and the only ethyrol based sweetener i can get is Truvia, but it says to use 1/3 the amount of truvia to sweeten like sugar. So should i use a 1/3 of the sweetener in all your recipes or the full amount. Thanks, i cant wait to try all your recipes!
Thank you! I usually don’t recommend Truvia, but if it is all that is available then it is an ok option. Hmm, your formulation must be different there. Truvia here is one for one. I would follow what it says on the package. 🙂
I live in the UK too – I have been able to get erythritol and powdered (icing sugar) erythritol from Amazon UK, the icing sugar erythritol is under the name of Sukrin. I use a blend of those with Truvia. Hope that helps!
I am wondering if there is a substitution to Jay Robb’s ingredients? We have a much larger than average family. The cost of using the Whey Protein or Egg white protein products is just cost prohibitive for our family. Otherwise we are truly enjoying your recipes.
Sarah
I’m sorry but this recipe won’t work without the protein powder. 🙂
Will any other whey protein powder work since I’m not keen on Jay Robb’s protein powder?
I have a couple other good options here. 🙂
http://astore.amazon.com/marisnutran05-20?_encoding=UTF8&node=56
Thank you for more options.
I TOTALLY just made a video about how to choose a HEALTHIER cereal (Click my name if you want to watch, I didn’t want to leave a link for fear you might think it’s spam), if you MUST eat cereal at ALL! Cereal is OBNOXIOUS! Pisses me off because it’s SOOOOOO unhealthy, ugh! But your recipe right here looks GREAT! 🙂 Seal of approval!
Thanks! 🙂
If you get the 80 oz bag of Jay Robb Vanilla Whey on sale thru Amazon… you can make this cereal using it and add a little extra fruit flavoring. It works great! I like to add fruit flavoring to just half of the batch. It is super YUMMY!
Thanks! Glad you liked it. 🙂
I meant to add for the gal with the large family that… we love your Chocolate PB cereal from your The Art Of Eating Healthy: Kids Cookbook and we sub in the Jay Robb Vanilla Whey and add extra cocoa instead of using Chocolate Jay Robb so until we can afford the big bag of chocolate too… it cuts the costs down a lot. But… when you figure in what you save in health costs? For us, it has paid for itself. My daughter has not had to go to the clinic for her asthma since I’ve “Mariafied” our house! 🙂
Awe, thanks! I’m glad your daughter is doing better! 🙂
I’m making this right now… smells good in the oven. I had a hard time not eating it unbaked! Can’t wait to try the finished product! Thank you so much for all you do!
Thank you!
Hi Maria, I have a question for you.
As i am trying to be a healthier me,I am trying my vey best to stop eating grains and high cabr veggies; howver, I am confused about the proteina dn fat. do you suggest more fat also like all the low carb diets out there? And not too much protein? I like to eat about 5-6 meals a day but I dont want to over do the protein either? It is all confusing!
I advocate a High fat, moderate protein, low carb diet. I do have my client do an all protein day occasionally. I outline it all in my book. 😉 http://astore.amazon.com/marisnutran05-20/detail/1451555946
Hi Maria, I have a really important question!
I made muffin recipe using the jay robb protein powder and my muffins came out very rubbery! Is that even healthy?
Is it bad to cook up protein ?
I know you use it for baking, but I am just not sure.
It isn’t bad for you. What recipe did you use? The protein powder gives food a different consistency so you have to be careful when adding it to certain baking products.
I used the protein bread you have in here.
but im glad its not bad to eat it then,,its a lot of money to throw away.
🙁
Try mixing the protein powder with the softened cream cheese before adding to the whites. That can help. 🙂
Looks good!
Hi Maria….is the measurement for the nuts, 1/3 c each walnuts,pecans&almonds or is it just 1/3 c nuts? I love your website, the recipes are awesome! I’ve been eating the Belly Fat Cure way since Feb ’10, love this way. In May, my whole life changed, I was diagnosed with Stage 3c breast cancer. I had a double mastectomy in May, just finished chemo and am starting radiation in a couple of weeks. I got way off track with my eating, gained weight, yes, on chemo, why because I started eating sugar again! Not only did I feel crappy from the chemo, but the sugar made it even worse! I had to get back on track, so a month ago I started back and I’ve eliminated wheat too. I was in the process of reading The Wheat Belly before my diagnosis. I stumbled upon your site and thank goodness, it’s helped me immensely! Thanks~Lisa
Thank You! The nuts are OR so 1/3 cup of one of them, whichever you like. Hope you are doing better. 🙂
wonderful blog
Thanks!
Maria I just made this and it was fabulous!! I mixed up the nuts with seeds and hemp and other nuts.. overcooked it slightly and even ate it hot with the milk.. was so good.. cant wait to eat it cold with some berries. This is the first cereal I have had in months. I ate this on top of eggs and kale, having fasted for 24 hours yesterday.. hope I dont bloat… but TYTYTYTY! Loves.
Thank you! 🙂
I’ve been wheat(grains)/sugar free for 6 months now. (I say that like a true former addict!) I just made this cereal and it was WONDERFUL! Thank you so much.
Thank you! 🙂
I have looked for strawberry extract locally and did not find it. Do you recommend any specific brand?
I like this one. 🙂
http://www.frontiercoop.com/products.php?ct=ssbfbf&cn=Strawberry+Flavor
This cereal is so good!! Thank you. I love your blog. Why don’t you like truvia? Is it a different type of erythritol than swerve? Swerve is great but not available locally.
I made this with raspberry extract and pecans and it is delicious. I used MCT oil because I am out of coconut oil. It worked great but I’d like to know what your opinion is on MCT oil used like this in your recipe?
It won’t have as many health benefits as coconut oil. I haven’t used it before, but sounds like it worked out well. 🙂
One of my favorites! I add unsweetened coconut flakes (eliminate the strawbery flavoring). Also use the coconut oil. It is delicious. Thank you Maria…having “cereal” once in awhile is such a treat.
Thank you! 🙂
I am starting wheat belly and bought three of your cookbooks. Ibhave a question. Do yiu have tobuse whey and egg protein?
Thank you! In this recipe, yes. It acts as a binder. 🙂
I am addicted to your cereal recipes! It is so nice to have a bowl of cereal. Thanks so much for all you do!!!!!!
Thanks! 🙂
Where do you buy your extracts from? Thanks for any tips! Is there a certain brand to buy and certain brands to stay away from? Thanks! Kelsi
I get mine here. Look for ones with vegitable glycerine (like the Fronteir foods ones) and avoid those with propylene glycol. 🙂
http://astore.amazon.com/marisnutran05-20?_encoding=UTF8&node=16
Hi Maria – a few questions, actually!
What are the benefits of vegetable glycerol over propylene? Are glycerine and glycerol the same thing? And what are your thoughts on flavorings/extracts made with water and alcohol and no added sugar/corn syrup (like some Nielsen-Massey flavors)?
Thanks!!
Vegetable glycerine is much better than the pretrolium derived propylene glycol. Vegetable glycerine does add negligible carbs but very little in this quantity.
I see – thanks! What about extracts or flavorings made using alcohol? They do seem to be the vast majority on the market!
Those are ok too. I just try to avoid propylene glycol. 🙂
And sorry! One last question: isn’t glycerol/glycerine defined as a carbohydrate? Wouldn’t it add carbs/affect blood sugar?
I made this today with raspberry flavoring and had my VERY picky 8-yr old try a bit as it was cooling and she really like it! She hates everything! Yay! 🙂 Maybe I can get her off of fruit kooks, pop tarts and cinnamon toast crunch. Next will be my husband but he’s a much tougher sell. He still brings all the junk into the house so it’s an uphill battle for me. Thank you for your wonderful recipes! I really want my kids to eat better so I’m definitely getting your kids cookbook!
Awesome! Thanks!
I’m interested in making my own Swerve equivalent and I have erythritol (both granular & powdered) as well as stevia glycerite in liquid form. How do I combine these to use like sugar? Do I use granular erythritol or powdered? Also, is there a dry version of stevia glycerite or do I add the liquid ingredient along with other wet ingredients in recipes? Thanks so much for your help!
I just combine when I make the recipe. So add the right amount of erythritol and stevia glycerite to each recipe (I have conversion charts in my books for sweeteners).
Thank you. I like the chart you included in this post. So I can use the liquid stevia glycerite I already own?
Yes. 🙂
I was wondering if you can omit the nuts and replace the almond flour with coconut flour (and if so, would it be the same measurement)? I have a nut allergic child, so just wondering if that would work. Or even replace the nuts with a sunflower or pumpkin seed maybe? Not sure how THAT would taste!
I am really hoping to find a cereal that doesn’t have nuts that I can make for an upcoming camping trip. Thank you!
You can try it. Here is a chart to help convert. 🙂
http://mariamindbodyhealth.com/chai-tea-glazed-twinkies-and-donuts/
Why dont you use pea protein ?
You could try to. It has more carbs.
I don’t want to buy a bunch of different whey protein and just keep an unflavored one. How would you adapt this to adjust for the lack of strawberry flavoring in the whey??
I would add swerve to taste and strawberry extract.