High Fiber Keto Cereal With Cacao Nibs: Comfort Food That Your body Needs!
If you have been in a ketogenic lifestyle for more than a few weeks you might have noticed a slowing of your bowel activity.
It is quite common as you switch diets, especially switching to a ketogenic style diet, even Keto Paleo, that your fiber intake might be even further reduced from the already low amount consumed in a regular S.A.D. diet.
Also a possible underlying gut flora imbalance, which would get exacerbated from the change of diet and reduced fiber intake, would only have a negative impact on your lower digestion.
This high fiber keto cereal with cacao nibs is a great way to get more fiber in to your keto diet!
A closer look at fiber.
Fiber is mostly indigestible (or should be) ad it is commonly divided into Soluble and Insoluble fiber.
Insoluble fiber does not mix with water and goes pretty ,much straight through the digestive tract, Â as the “bulk material” that moves our digestion along.
Soluble fiber, as the word says, mixes with water and expands, to form a sort of gel, which slows down digestion.
Soluble fiber is easily fermented in the colon and it used by beneficial bacteria as their restaurants and hotels!
Recently as more studies have been made on the proprieties of fiber more accurate classifications have been created:
Dietary Fibers Vs Functional Fiber: Dietary fiber  = non-digestible carbohydrates or lignin intrinsic to vegetable foods.
Functional Fiber = Isolated, non digestible carbohydrates with digestive benefits.
Viscous Vs Non -Viscous = if it forms a gel when mixed with water or not
Fermentable Vs Non-Fermentable = If able to get fermented and consumed by probiotics or not.
What is it good for?
What are the main benefits of fiber? Let’s see.
Insoluble fiber:
- add bulk to digestive process, which speeds it along
- regulates the PH of the intestines
- helps remove toxins form the bowel
Dark leafy greens, seeds and nuts are great Keto Paleo approved sources of Insoluble fiber.
Soluble fiber:
- Binds with fatty acids, like extra bile in the intestines, transporting it out instead of letting it be absorbed.
- adds bulk to stomach contents slowing digestion and increasing feeling of satiety.
Chia seeds, flax seeds, avocado and Psyllium Husk are great Keto Paleo approved sources of soluble fiber.
A Keto Nutritionist side note to fiber
In my clinical experience with patients I have come to the conclusion that even if fibers are not supposed to be absorbed as carbs, some of them definitively do.
It is really something that changes from individual to individual, just like your degree of carb sensitivity or insulin resistance changes.
I recommend checking individual reactions before getting started on an added fiber protocol to your diet!
- Serves: 4 portions
- Serving size: 1 portion
- Calories: 254
- Fat: 15.5 gr
- Carbohydrates: 1.5 net
- Fiber: 15.6 gr
- Protein: 9.2 gr
- ½ cup chia seeds
- 1 cup water
- 4 Tbs hemp hearts
- 1 Tbs fine Psyllium powder
- 2 Tbs coconut oil, melted
- 1 Tbs organic vanilla extract
- 1 Tbs Swerve
- 2 Tbs Raw Cacao Nibs
- Pre-heat oven to 285 degrees.
- In a large mixing bowl combine the chia seeds and the water, stir well and let sit for about 5 minutes.
- Now add the rest of the ingredients to the bowl, except the cacao nibs. If you don't mind the nibs being broken up smaller, you can add them now as well.
- With an electric mixer, or a wooden spoon, mix all ingredients well, until evenly amalgamated.
- Now add the cacao nibs if you prefer them in bigger chunks, and stir them into the dough.
- The dough should form a nice ball of pliable consistency.
- Roll out two large pieces of oven paper, about 11 x 14 inches.
- Now take the dough and with your hands form it into a cylinder.
- Place it on the parchment paper with shiny side up.
- With your fingers start flattening the dough.
- Now cover it with the other piece of paper, shiny side down, and roll it our with a rolling pin to a thickness of ¼ to 18 inch.
- Gently peel off the top paper form the dough.
- Now lay the dough on top of the paper on a cookie sheet or the top part of a broiler pan.
- Bake on one side for about 25 minutes or until almost dry.
- Remove from the oven and carefully flip the sheet of dough.
- It should be dry enough to remove the oven paper, peeling it gently.
- bake another 25 to 35 minutes or until well dy.
- Remove from the oven and let cool.
- Now with a large kitchen knife cut the cereal into 1" squares.
- It's ready to serve or store in an airtight container for up to 3 days.
I don’t see this as a keto recipe, as just 140 of the 254 cal come from fat. When 70 – 80 percent of calories is from fat I think it is considered a ketogenic recipe. This would be low carb I think?
Dear Pia
I would like to explain you something about the ketogenic diet.
What causes ketosis in the body in NOT the amount of fat you eat, it is the amount of carbohydrates. Carbohydrate restriction causes the body to enter a state of ketosis.
In fact one of the diagrams created by Dr Volek and Dr Phinney who researched the ketogenic diet for more than 15 years, recommends only 25% dietary fat at the beginning, as the rest of the fat will be provided by your own body fat.
The fact that you get 65% to 70% as recommended fat is only to fill the missing calorie need when you are in a state of maintenance.
In the case of this recipe, you will add full fat cream, or coconut milk when you eat the cereal, that adding to some of the fat in the meal.
Dear Vivica,
Thanks for your answer. I agree that carbohydrates are the most important here. Not mentioned yet, but also important is the fact that protein can turn also to carbohydrates through a proces called gluconeogenesis, thus contributing to a raise in bloodsugar and preventing to enter the state of ketosis.
I have learned a lot of Maria Emmerich about the ideal ratio of Fat, Carbs and Proteïn for becoming keto adapted. (fat 70-80% of cal, protein 15-20% of cal, and carbs 5 of less% of cal). And more important, by experience this was confirmed for me. (i messure with a blood glucose and ketone messurer)
I do believe it can be different for different people, but I also think there is a lot of misunderstanding about the difference between low carb and ketogenic.
HI Pia
you are very welcome!
You are very right about the misunderstanding! People think you need to eat fat to be in ketosis, but that is not true at all. You can actually use your own bodyfat very efficiently once keto adapted. That’s what happens when you fast for long periods of time.
I have it all explained here in case you want to read it
https://thenourishedcaveman.com/keto-diet-faq/
😉
Thank you so much for such great and creative recipes.
This looks to die for!
I don’t have any swerve and can’t easily get my hands on any easily.
I’m currently living in Germany.
Can I sub with something?
Xylitol? Powdered stevia?
Your thoughts would be so appreciated. Thank you
Thank you so much Ali! You actually do not really need sweetener. A drop of stevia can do in case you want it a bit sweet 🙂
in Germany I have bought erythritol with stevia is packages of 500 grams. Is was in a regular supermarket, I just don’t know which one. I live in the Netherlands…
Pia
I don’t tolerate (my bowel doesn’t like) hemp, could I leave these out?
I would sub them for sunflower seeds maybe….depends how much carbs you can tolerate!
Hello! Just wondering, how big is a portion size?
1/4 of the whole recipe
This cereal looks sooo good. It sounds delicious. I can’t wait to try it. Where do you buy hemp hearts? Are they nuts/seeds?
Thank you Laura! I would get them here http://amzn.to/1BNCcUB
We love this recipe! I use ground flaxseed instead of hemp hearts and a tiny amount of coconut palm sugar (2 tsp) per recipe instead of swerve and it’s sweet enough and stays crunchy for days in a sealed jar. I cut it up with a pizza cutter halfway through the cooking time and then it just falls into little squares
That is awesome Alison!! Yes if you are not carb sensitive coconut sugar is a great alternative!
Hi..I am not allowed to hany seeds or nuts due to many diverticulitis attacks
What, if anything can I use to replace them in low carb recipes
THANKS!!!!!!
Hi Joan, If you have diverticulitis it means there is high inflammation in your gut, you are probably suffering form multiple food allergies and your whole digestive system is malfunctioning.
I wish I could give you an easy perfect substitute to use, but there are none. I would advise to keep your diet very simple and clean in addition to Keto Paleo! Iw will still not be a solution for your problem, but it will help a lot! 🙂
This looks so good & healthy!.
Thank you Kelly!! 🙂
I love your recipes and a cereal i can actually eat.
YAY! Happy to hear that 🙂
Can this cereal be frozen? My granddaughter made a batch and it was too warm to cut and store before she had to go back home. She won’t be back here for another visit for about 3 weeks. It says that it stores in the fridge for about 3 days, so I wonder if I can freeze it for her. Thanks! We each sneaked a piece and it is delicious!
Gail…it might freeze…I think you should just eat it 🙂
I’m not sure why there weren’t more reviews for this but realized it when I was told I would have to download Javascript to post my comment.. so I did.
Review:
I can not get over how delicious this cereal is (and it’s keto? just wow).
I was uncertain how this would turn out but was pleasantly surprised.
First, I made two small adjustments:
1) I added 1/4 tsp Himalayan Sea Salt
2) I used straight Erythritol instead of Swerve sweetener, and added an extra Tbsp 😉
Nothing is worse than spending money on ingredients/working hard work in the kitchen just to unveil a less than tolerable meal! However, this cereal surprised me. It has a delightful crispy texture and a smooth vanilla and chocolatey flavor. Definitely worth the little effort it took to prepare.
Thank you Vivica!
Thank you for the feedback Paige! I am so glad the recipe turned out well for you. I have only one problem with that recipe personally…It never lasts more than few hours…then is all gone 😉
I understand the constant use of psyllium in the keto diet due to its binding abilities, but it is not Paleo though it is often marketed as such. Here is a bit of info as to why: https://www.thepaleomom.com/the-verdict-on-psyllium-husks-not-paleo/
A nurse practitioner actually told me to use psyllium fiber to treat gastroparesis and while it turned out I don’t have gastroparesis, psyllium is one of the most DANGEROUS things for your gut, especially if you have GP because it causes bezoars.
Dear Shannon, is seems t me that you have fallen prey to the same alarmist and compartmentalized mentality as the medical system. I do not care if a food is labeled “paleo” by whatever source. I care about the benefits to health. I know there are conflicted opinions about psyllium, and I think they mostly derive from improper use and recommendations.First I would NEVER tell people to take globs of psyllium by itself especially as a SUBSTITUTE for healthy whole foods.
For me psyllium is a nice little tool, to be used within a diet based in whole foods, rich of fibrous vegetables, (AKA Keto Paleo!). I also mostly use is in baked goods as a gluten substitute. Psyllium can easily harbor molds as a bulk food, so I prefer to use it well cooked VS raw.
I hope this puts things in perspective….
Hi,
Can portions of the recipe be stored for later like how you would store normal cereal in an air-tight container in a dry place? Has anyone tried storing it? How long does it last?
Yes you can store it just as you mentioned! It will last 3 to 4 days outside and 1 week in the fridge!
5-Stars!
Such great texture and balance of flavors. It’s like real cereal.
Also, I think there may be a coding error with the rating button on this one. The gold stars do not appear when I move my cursor overtop. Just letting you know, as it deserves it 😉
Thanks for the awesome recipe.
YAY!! I am super happy you liked it! Thank you!!
Hi,
I think there might be a typo in your recipe. Your YouTube video of the same says 45 minutes but this recipe says 15 minutes on the first side…
I tried 15 minutes and then 15 minutes on the other side and it was no where near done.
Thank you!! Good catch it was a typo!
IT’S NICE TO HAVE SOMETHING BESIDES EGGS & BACON FOR BREAKFAST, GREAT RECIPE!.
THIS LOOKS SO GOOD & I’M TRYING TO EAT GOOD HI-FIBER FOODS THAT ARE LOW CARB.
I have a coconut/avocado oil that I am wondering if I can use instead of just the coconut oil? My only concern is the oil i already have is liquid and not sure if that will impact the recipie.
Thanks!
Avocado oil might change the flavor of the whole thing, but you could try 🙂 Not sure about the results!