• Sally Miller, B. S., N. E.

Add cereals without grains to your breakfast routine

Nooatmeal, Pumpkin Spice Raw-Nola, Cinnamon Crunch Cereals

It is crucial to begin the day with a good breakfast. Each night as you sleep, the body repairs itself. This repair process uses up the body’s store of amino acids, antioxidants, vitamins, and other nutrients. We wake up depleted and, unless we replenish lost nutrients, we are not able to carry ourselves through the day in a healthy fashion.

Lacking necessary building blocks, we either “borrow” needed nutrients from “less important” parts of the body (such as muscles) or we forego needed repairs until we eventually eat. Over the long term, this is hard on and damaging to the body.

Ideally, our food will include concentrated amounts of protein combined with fruits and vegetables. The proteins replenish our stores of free amino acids. The fruits and vegetables provide needed antioxidants, vitamins, and phytonutrients.

Grains do not contain any nutrients missing from fruits and vegetables, they do however, provide sugars and fats that we do not need. We all have an over-abundance of omega-6 fats found in grains.

Furthermore, studies show that people who begin their day with grains tend to experience more cravings for sugars and other processed foods later in the day.

In contrast, most people report that adding protein and good fats at breakfast gives them a more even and sustained energy level throughout the day. Try the balance of one-third to one-half protein with the remainder of fruits and/or vegetables.

Most of us are used to a very different breakfast consisting primarily of grains. We either have toast and coffee or a more substantial breakfast of granola or oatmeal. We depend upon the “jumpstart” from the adrenalin release which grains provide.

Sugars, refined carbohydrates, and caffeine, cause a flow of adrenalin that momentarily boosts our energy. Unfortunately, the energy gain is short-lived and the subsequent drop in energy makes us want more of those same foods.

As you change over to eliminating grains from your breakfast, you may miss your morning adrenalin boost, but you will soon experience sustainable energy a good breakfast provides. The new choices are not inflammatory to the body in the way grains, sugar and dairy are.

The “cereals without grains” recipes provided with this article provide good protein and fat to start your day. Add some fresh fruit and coconut milk yogurt.

Grains are the seeds of the Poaceae family of grasses, commonly called cereal grains or cereal grasses. This family includes, among others, wheat, barley, rye, corn, millet, oats, sorghum, spelt, and rice.

Pseudograins are seeds of broadleaf plants (non-grasses) that are used in the same way as grains. They are often promoted as gluten-free alternatives, and examples include quinoa, teff, buckwheat, amaranth, wild rice and chia seeds.

In her June 12 article “The problem with Grains and Legumes”, Dr. Amy Myers wrote, “The edible portion of these plants is the seed, which contains the embryo. A plant’s mission is to pass on its genes, and because a plant can’t move around, it relies upon animals to spread its seed. A seed, therefore, is designed to withstand digestion, moving through the body in order to be “planted” on different soil. There are several properties of a seed that allow it to survive the gastrointestinal tracts of the animals upon which it depends, all with potential to cause harm and an inflammatory response.”

Myers also wrote about the impact grains can have on our digestive system, sometimes being the trigger for auto-immune disease.

“Phytates and phytic acid occur naturally with in the seeds of grains as a phosphorous store. Phytic acid inhibits digestion and binds to certain minerals (specifically zinc, iron, and calcium) which are vital for our immune system to function properly, preventing their absorption. Usually a small amount of phytates in your diet would not present a major problem, as long as you were getting adequate nutrients from the rest of your food. But when grains are the basis of your diet, mineral deficiencies can result.”

“You can break down some of the phytic acid in grains by slow cooking them, sprouting them overnight in water mixed with a little bit of lemon juice or apple cider vinegar. These methods activate phytase, an enzyme present in the plant that breaks down phytates. However, if grains are a major part of your diet they can still prevent digestion and contribute to leaky gut.”

When educating yourself about choices for breakfast take into consideration the latest discussion about the pesticide glyphosate that is pervasive in our cereal industry.

According to a report in June by Aimee Picchi on CBS News program Moneywatch “21 oat-based cereal and snack products such as Cherrios tested positive for traces of glyphosates. The chemical is the active ingredient in Roundup, which has been at the center of several trials alleging the weed-killer causes cancer.” According to the report, all but four of the products tested had glyphosate levels higher than what the Environmental Working Group, a nonprofit environmental health advocacy organization, considers safe for children.”

“The 21 products that were tested are made by General Mills, including six varieties of Cheerios and 14 of General Mills’ Nature Valley products, such as Nature Valley granola bars. “The two highest levels of glyphosate were detected in Honey Nut Cheerios and Medley Crunch Cheerios, at 833 parts per billion and 729 parts per billion, respectively, the group said. It considers anything over 160 parts per billion to be unsafe for children.”

Glyphosate is sprayed on oats to dry out the crop, making it easier to harvest, the EWG said. The group said the practice increases the chances the chemical will end up in children’s cereal.

To see the list of cereals, both conventional and organic, that were tested, go to www.ewg.org. To educate yourself further on pesticides that are used in our foods I suggest the book “White Wash, the story of a weed-killer, cancer and the corruption of science”, by Carey Gillam.



High-Protein “Noatmeal” (Liz MacDowell, Vegan Keto)

This hearty bowl is a great go-to-meal when you have a big day ahead of you. It is high in fat and protein and fills you up for quite a while. When you have an especially busy week ahead, prep several jars with just the dry ingredients and then add the liquid ingredients as needed to make Overnight “Noats” throughout the week. You can top with pepitas, coconut yogurt, or a few berries.

Yield: 1 serving


¾ cup unsweetened coconut milk or other nondairy milk of choice

¼ cup hulled hemp seeds

2 tablespoons ground flaxseeds

2 tablespoons pea protein powder or other vegan protein powder of choice

¼ teaspoon ground cinnamon, plus extra for sprinkling

½ teaspoon vanilla extract or ¼ teaspoon vanilla powder

⅛ teaspoon liquid stevia if needed


Put all the ingredients except the vanilla and stevia in a small saucepan and stir to combine.

Heat gently over medium heat just until the milk is bubbling around the edges of the pan, then remove from the heat. Let the mixture sit for about a minute to thicken and cool.

Stir in the vanilla and stevia, then pour into a serving bowl and sprinkle with a little cinnamon.

Top with fresh berries, pepitas, and/or yogurt, if desired.

Note: For “Overnight Noats” stir all the ingredients together in a pint jar and refrigerate overnight. Enjoy the “noats” chilled, straight from the fridge, the next morning.

Homemade “Cinnamon Crunch Cereal” (foodfaithfitness.com)

Cinnamon Crunch Cereal

This easy homemade low carb cereal tastes like cinnamon toast crunch but it is gluten/grain/dairy/sugar free and healthy! Only 6 ingredients needed!

Yield 5 servings of ½ cup


1 cup almond flour

¼ cup coconut flour

4 ½ tablespoon Monkfruit sweetener or 2 tablespoons coconut sugar

¼ teaspoon salt

1 flax egg (1 tablespoon ground flax and 3 tablespoons water, soak for 15 mintues)

2 tablespoons coconut oil, melted


Preheat your oven to 450 degrees and line a baking sheet with parchment paper. Set aside.

In a large bowl, stir together the almond flour, coconut flour, 4 ½ tablespoons of monkfruit sweetener or 2 tablespoons of coconut sugar, cinnamon and salt until well mixed.

Add in the flax egg and melted coconut oil. Using your hands, press the mixture together until it begins to moisten and you can pack it into a ball. You can place in the refrigerator for 15 minutes for easier rolling.

Place half the dough between two large pieces of parchment paper and roll out until VERY thin, about 1/16 inch thick.

Cut the dough into ¾ inch squares and gently transfer to the prepared sheets. Repeat with remaining dough. **

Sprinkle additional monkfruit or sugar over the squares and bake until they just turn golden brown, about 5-8 minutes. They burn very quickly so watch them closely. Mine were perfect at 6-7 minutes. They will not be crunchy when they come out of the oven.

Let the squares cool on the pan completely and crunch away!

Store in an air tight container in the refrigerator to maintain optimal crunchiness!

Notes: It’s a little tedious to transfer every square to the paper, so gently slide your knife under a row of squares and flip them onto the pan and separate them a bit.

Pumpkin Spice Raw-Nola

Pumpkin Spice Raw-Nola (Elaina Love, Fall Plant-based Keto program)

This Raw-Nola is perfect for the seasons of fall and winter and is SO EASY to make. The addition of pumpkin spice lends warmth to the mix and the seeds and nuts keep you satisfied throughout the morning. You can change out the ingredients to add variety. Serve with goji berries or blueberries.

Yield: 6 servings of ½ cup


2 cups shredded unsweetened coconut

1 cup walnuts or almonds, chopped

½ cup pumpkin seeds

¼ cup hemp seeds

¼ cup cacao nibs – optional

1 tablespoon pea protein powder or other vegan protein powder

1 tablespoon pumpkin pie spice


Pulse all mix ingredients in your food processor 3-4 times or until just broken up. Do not over-pulse.

Store in a glass jar or easy access bag.

When eating – portion out ½ cup serving and serve with 1 cup nut milk of choice.

Top with goji berries, fresh blueberries, chopped apple and coconut yogurt.

Note: Soaking and dehydrating your nuts and seeds make them more bioavailable and remove the phytic acid enzyme inhibitors for better digestion.

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