Breakfast cereals are one of the most unhealthiest foods you can eat. They’re loaded with added sugars. Plus, all those carbs convert into sugar as well. Here’s Chef V to the rescue with a truly healthy cereal recipe that’s easy to make at home….
Healthy cereal … is there such a thing? I think the phrase by and large is an oxymoron, you know, like jumbo shrimp. As a certified nutritional therapist, my opinion of cereal is, well, it’s junk food.
But like most people, I grew up on eating breakfast cereal. Frosted Flakes. Cheerios. Apple Jacks. Fruity Pebbles. I loved them all. The artificial flavors deviously created by food scientists, in combination with copious amounts of simple sugars, produce a cocktail of pleasure chemicals (endorphin, oxytocin, serotonin, and dopamine) in the brain. One bowl? Forgot about it. Commercial breakfast cereals are designed to elicit a strong Pavlovian response so you’ll keep coming back for more.
And don’t get me started on all the unhealthy preservatives in commercial cereal, some of them cancer-causing.
In this post, I’ll share with you a healthy cereal recipe. You can find it, along with dozens of other simple recipes, in my cookbook, Making Cleansing Easier. But before I share the recipe with you, let me explain a few reasons why I make cereal at home instead of out of a box. And after you see the recipe, you’ll see how easy it is to make healthy homemade cereal.
Healthy Cereal Recipe: why you should never eat cereal from a box
Even the most popular brands of healthy cereal aren’t really healthy. While I’m reluctant to name names, I’ll call out one leading brand of what many people consider healthy cereal. And that’s Kashi. Kashi’s parent company is the Kellogg Company. Yes, the same Kellogg as Kellogg’s Frosted Flakes.
In 2012, in California, there was a statewide proposition that had it passed, would have forced food manufacturers to place a label on foods containing genetically modified organisms (GMOs). Prop. 37 failed, thanks in at least small part to the almost $800,000 Kellogg donated to the No on 37 campaign.
As a nutritional therapist, I have a deep concern about the dangers GMOs pose to my friends, family, clients, Chef V customers, and the health of the planet.
But food politics aside, let’s stick to basic nutrition facts. And let’s instead look at how a cereal like Kashi isn’t really a healthy cereal.
“Healthy Cereal Recipe” Nutrition Facts
At first glance, the nutrition label for Kashi looks promising. There’s a lot of protein per serving: 12 grams. But when you read the ingredients, you learn where that protein comes from: soy grits and soy protein isolate. Now a little soy in your diet is healthy, but only if the soy is fermented (miso soup, tempeh, for example). The problem with soy protein in breakfast cereals is it’s highly processed. Leading nutritional foundations such as the Weston A. Price Foundation dedicate much of their educational programs to teaching consumers about the dangers of soy, such as promoting breast cancer and thyroid disease.
Also, the third and fourth ingredients in Kashi is honey and cane syrup, respectively. Cane syrup is relatively high on the glycemic index. That means it can potentially raise your blood sugar levels and produce an insulin response. When you eat foods that spike your blood sugar, your body’s fat-burning mechanism slows to a crawl. To be fair, the sugar content in “healthy cereal” Kashi is only 8 grams per serving. However, here’s a rhetorical question for you: how many people just stick to one serving? If you have a couple servings or more, that’s upwards of 20 grams of sugar.
And the third reason why Kashi isn’t a healthy cereal is the sources of carbohydrates it contains. Although Kashi contains whole grains, consuming that many grains in one sitting isn’t smart if you want to get leaner and keep your blood sugar levels down. And there’s simply not enough smart dietary fats in Kashi to prevent all those carbs from elevating your blood sugar levels, which can trigger energy and mood fluctuations. Moreover, this fake healthy cereal contains degerminated yellow corn flour, which is highly processed.
Healthy Cereal Recipe with Real Almond Milk
In another post, I discuss how most commercial almond milk is a rip-off. The leading brands of almond milk contain perhaps only a couple of almonds per serving! And in my opinion, you need a good milk alternative to truly make a healthy cereal recipe. That’s because real dairy milk, even if it’s organic, contains nearly 10 grams of sugar per 8-oz serving. Again, if you have more than one bowl of cereal, that’s about 20 grams of sugar your body doesn’t need. Moreover, dairy tends to promote inflammation in the body.
What to do then if you want to make healthy homemade cereal? Easy. Make your own almond milk. And without further ado, I’ll show you below how to make both homemade raw almond milk in this healthy cereal recipe. So sit back, enjoy, watch you favorite Saturday morning cartoon like you used to do and enjoy a guilt-free cereal.
Healthy Cereal Recipe With Chef V’s Raw Almond Milk
Chef V’s Tip:
My Raw Almond Milk is easy to make and so versatile; I use it throughout this book. Or, an ice cold glass of it is refreshing on a hot day.
CHEF V’S RAW ALMOND MILK
- 3 cups raw almonds
- ¼ cup fresh blueberries
- 3 cups filtered water
- ½ cup Chef V’s Raw Almond Milk
- or coconut milk
- ¼ cup crushed raw almonds
- ¼ cup crushed raw walnuts
- 1 tablespoon unsweetened shredded coconut
To make the almond milk, process 3 cups of raw almonds and 3 cups filtered water in a Vitamix until liquefied. Strain through a cheesecloth into a mason jar and seal. Will keep for up to 3-5 days refrigerated.
To make the cereal, combine all the ingredients in a bowl and serve.