A Simple Low Carb Life

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Simple Low Carb Cereal


3 Tablespoons coconut oil

1 Tablespoon MELT spread (Honey flavor) or butter

1 cup small TVP (textured vegetable protein) granules

1 cup large chunks TVP (textured vegetable protein)

1/2 cup dehydrated, unsweetened coconut shreds

2 Tablespoons Swerve or erythritol

1 teaspoon Stevia

1 teaspoon cinnamon

1/2 teaspoon sea salt

Melt coconut oil and butter in microwave or on stove until it is a liquid.

Add remaining ingredients to melted oil and butter in a large mixing bowl and mix until TVP is mixed well with the liquid ingredients.

Place mixture on a parchment lined or silicon lined baking sheet and spread out evenly.

Bake in 300 degree Fahrenheit oven x 4-6 minutes (until barely browned).

Turn off the oven and leave inside the oven for 20-30 minutes. (Check at 15 minutes to make sure that they are not burning).

Use as a topping on plain, unsweetened yogurt, low carb puddings, or as a cold cereal with unsweetened, plain coconut milk, hemp, or almond milk.

To make as a salty snack (to replace popcorn at the movies), omit the cinnamon and add more salt or some garlic powder.  This is a VERY crunchy snack.  

Nutritional information per 1/4 cup:

Calories=  125, Fat= 5.1 grams, Protein= 12 grams, Net carbs= 7 grams.

Low Carb Cereal? Really?

Missing dry cereal in your low carb diet?  I know I did, until I had this brainstorm.  The crunchiness and the flavor of cereal is hard to replace without adding TONS of carbs.  This recipe is a simple way to make delicious cereal in less than 30 minutes.  

Using non-GMO defatted soy (textured vegetable protein) is the Holy Grail in this recipe.   Just add coconut oil/butter, seasonings and bake on low heat for about 10 minutes then leave in the oven with it off for about 20-30 minutes to get toasty.  Replaces granola!

If you change the seasonings to savory ones, you can have a great crunchy snack to take to the movies to replace popcorn. Throw in a few of your favorite nuts in the mix (almonds, pistacchios, or macadamias) make a great addition.  

If you have issues with soy, this is not the recipe for you, but soy contains a high amount of protein so keep that in mind and count it in your daily totals.