Fine, fine, fine. You’ve worn me down and I am going to do it at long last. I have thought about writing this post many times, but something has always held me back. But finally, here I am, writing a post about what I eat day-to-day. I am sure some of you are thinking “Whoop-de-doo, who cares what your daily diet is?”. But I’ve been asked for this post more times than I can count. Some of you are diabetics, wondering how you can control your glucose levels through diet and exercise. Some of you are runners, wondering how to get the nutrition you need on a low carb or gluten-free diet. And some of you are just…nosy. I’m kidding, of course, as most of you have vested interest in your nutrition and are curious about what I eat. I get that. So, here we go.
(Should you not be the least interested in my daily diet, feel free to skip to the recipe…I don’t blame you for a second!).
Now, let me just say that I’ve resisted this post not because I don’t want to share or I don’t think it’s a good idea. My biggest issue is that I am an inveterate snacker, a “grazer”, if you will, so three square a day is not my usual routine. I am also the opposite of a creature of habit, I like huge amounts of variety, so what I eat changes greatly day-to-day. My typical day is very un-typical. Plus I am also really lazy and a post like this is much harder to write than a cute little anecdote about the recipe. But as I have also come up with a great new recipe for breakfast, that also happens to have fueled me through a grueling 14-mile run, I figured it was time to share.
Breakfast: I am usually up by 5am, and I start every morning with a cup of coffee with cream. That’s probably the only thing that remains standard from day to day. After that, it’s some sort of low-carb baked good (homemade, natch!), because I love muffins and scones and such with my coffee. If I don’t have some baked goods on the go, I am at a loss and that’s when I am more likely to eat something I shouldn’t. So I try to have something made the majority of the time. Now that I’ve come up with this low carb hot cereal recipe, I have that to fall back on (and it’s good! And it fuels you through 14 rainy miles!).
Mmmm, hello delicious Chocolate Pecan Pie Muffins!Second breakfast/snack: When you’re up as early as I am, second breakfast is almost mandatory. And if I’ve gone for a run, I usually come home starving. That’s where the omelets and veggies come in. A 2 egg omelet with cheese and half an avocado is pretty typical, and maybe some tomato slices. If I don’t have an omelet, then it might be full-fat Greek yogurt with some nuts or berries on top.
Lunch: I’ll be honest, I don’t usually have a proper lunch. I am often full from my omelet and working hard in the middle of the day, so I snack on nuts, maybe a few slices of cheese, and some steamed vegetables with walnut oil. Plus I often eat a few bites (at least!) of whatever I am taking pictures of for this blog. If I do feel the need for a bigger meal, it’s usually leftovers from the night before, some meat or fish and some vegetables.
Snacks: I do love my snacks, and I spend much of the afternoon snacking. Half an apple, veggies, peanuts, maybe a muffin or low carb treat (homemade, natch!). In a pinch when I need fast energy, a scoop of peanut butter on a spoon.
Dinner: Dinner is easy. Well, maybe not so easy when you have three kids to feed. My kids are not that picky, but they have their likes and dislikes and it can be a struggle to find things that all three will eat. And I refuse to cook separate meals for everyone just because I am a diabetic, so they are learning to like the food I put in front of them. And it’s pretty darn great food, in my opinion. Often it is meat, chicken or fish, with a huge salad or several servings of vegetables. My kids do eat salad. And they like their broccoli, red pepper and carrots, so dinner is time to chow down on the veggies. If we don’t have meat or fish, we have something with eggs or tofu. Protein, fat and vegetables make up the bulk of our dinners.
Dessert: If you read this blog, you know I love dessert. I have seemingly devoted my life to creating desserts that people following a low carb, gluten-free diet can enjoy. And as far as I am concerned, it’s a very noble cause indeed! So yes, I always have dessert. Sometimes twice a day. And sometimes for breakfast. Because the great thing about low carb dessert is that there is no sugar or flour, and it’s about as healthy as anything else you could put into your mouth, so why not???
Total Carbs: In a day, I probably hit between 70 to 100 g of carbs. That’s not as low as some people go, I realize. I am fortunate in several ways…that I am slender and fit as it is, and that my diabetes stays well-controlled in this range. But I am mindful of every single bite I put in my mouth. I balance it out, I think ahead, I know when I’ve had too much and need to compensate. And I sometimes fail. Like anyone, I am human and I have my weaknesses and temptations. There are days when I am drawn to the things I know I shouldn’t eat, and I give in. But what’s astonishing is how “controlled” my indulgences are now. There is always that little voice in my head letting me know I could be damaging my health beyond control should I go too far. I thank goodness for that little voice – it saves me some guilt now, and it will surely save my health later on.
And now, to the recipe. This seemed like a great recipe to pair with a post about my daily diet, because I have to say, this one is going to be a keeper. It’s an ideal breakfast, since it’s easy to make, super healthy and keeps me full for a while (a rare feat of any breakfast food for me). As I said, it recently fueled me through a 14-mile run and I never needed anything else except water. I call it “cream of wheat” because that’s what it tastes like, although there is no wheat within 14 miles of it. It’s mostly chia seed and flax seed meal. I am fairly new to chia seeds and they make me laugh. They are so goopy and sludgy, you can’t imagine why anyone would want to actually eat them. And then you do eat them, and they taste great and give you lots of energy. They are apparently the superfood that the amazing lost tribe of ultra-runners in Born to Run eat, so I figured they were worth a shot.
Thumbs up…it tastes great and is perfect on a cold fall morning. Try it with some nut butter mixed in for extra energy.
Grain-Free Hot Cereal
Ingredients
- 2 tablespoon chia seed
- 2 tablespoon flax seed meal
- 2 teaspoon Swerve Sweetener or other erythritol
- ⅓ cup hot water
- 2 tablespoon heavy cream (optional)
- 2 tablespoon nut butter (optional)
- Berries (optional)
Instructions
- In a small bowl, stir together chia seed, flax seed meal, and Swerve.
- Add hot water, stir and let sit for 2-3 minutes.
- Stir in cream, nut butter, berries, raisins, chopped nuts... whatever floats your boat.
Debra Hildebrand says
delicious hot cereal.
I microwaved mine, so I had to add a bit more water to meet my desired consistency..overall, I’d give it 5 stars, if you your a hot cereal lover on keto
I will definitely reach for this recipe before oatmeal or cream of wheat, very yummy!!
Susan says
Made this for breakfast today, and enjoyed it – the texture reminded me of cream of wheat. I did add protein powder and topped it with almonds, hemp hearts & a few blueberries. A few days ago I made the version that is in your breakfast cookbook (which I love), and I think I like that version better. For this one I’m curious to know if you use brown flaxseed or golden flaxseed. I’m thinking that the golden would turn out nicer. I like how simple this recipe is to prepare. It’s nice to be able to have hot “cereal”.
Ronna Harlow says
Wonderful recipe! I tweaked it just a bit …
I ground up the chia seeds in my coffee grinder.
I used 1/2 cup almond milk.
Added a pinch of salt.
I have been looking for something simple and this is it! Thank you!
Virginia Gross says
Surprisingly delicious and satisfying. I added blueberries, PB2 powder and hemp seeds. I used cashew milk to cover. This will part of my rotation.
Deborah says
So long as I don’t have to look at it I am good to go! Chia seeds creep me out wet or dry! But this is a tasty recipe. Thank you. Quick and easy!
Dawn says
I can’t get enough of this recipe lately with fall and the weather getting chilly.I have been using the brown sugar sub and experimenting with ooo flavors to add variety which has been so fun… A few favorites are the cinnamon danish and apple varieties I usually mix a few drops of granny smith apple and a few more of Fuji apple and rhen throw in a dash of cinnamon its sooo good. Reminds me of Apple cinnamon oatmeal on a chilly day!
Eileen says
I’ve taken to adding 1 tablespoon of special dark cocoa to this recipe. I also sprinkle it with a few Lily’s chips and a smattering of chopped pecans (I think I up the sweetener a bit, too). Oh, my, goodness. Like eating a warm brownie. This was already my favorite warm breakfast, and now even moreso! Satisfying in every way.
Brenda says
5 minutes?! I’m having this for breakfast in the morning. Thanx! I’ll let you know what “I” think in the morning. Haha! Can hardly wait to try it.
Brenda says
I’m back! Fixed this for breakfast this morning to take to work. Loved it! Very filling & lasted for a full 4-4 1/2 hours or so.
I’m having it again tomorrow morning for breakfast, this time with blueberries. Lovely!
My daughter does Keto with me and she has a tendency to get a little constipated and turns to an off the grocery shelf high fiber cereal. She’s going to give this a try; I told her I think it will work for her and be Keto too! I am really excited about this cereal, you’ve got to try it. It’s really good!
Mary says
Mmm…. Where have chia seeds been all my life!? I’ve always been an oatmeal eater, until type 2 diabetes! My low carb lifestyle is working well for that, and chia seeds (and flax) are the answer to oatmeal. This was delicious! I made mine caffrinated this morning by adding a little cocoa powder, and using hot coffee in place of the water. 😉 Hot mocha cereal! YUM!
Janine says
Oh my gosh, I’m a grazer too!!!! I just can’t sit down to a big meal. Too much food on my plate takes my appetite away. 🤢 And I love your recipes! Thanx for dreaming about food all day! 😁
Gemma says
I’m wondering if you can give me some insight into your calorie count for one potion, my Chia seeds alone come out at over 100 cals for 2 tablespoons is this recipe for 2 potions?
It was super delicious
Carolyn says
I can honestly tell you that I have NO idea why it says 72 calories. I did not enter calories for this recipe (only carbs and fiber) and in the back end of my plug-in, the calorie field is empty. So I Don’t know why that is there. This is one portion and it’s hefty in calories so it fills you up right!
Holly says
Do you think the measurement for the chia seeds would be the same if it was ground? I don’t like whole chia seeds.
Carolyn says
No, it would probably be about 1/3 less.
Holly says
Great. Thanks. I need to try this. I really missed oatmeal and cream of wheat this past winter!
Anna Richards says
This has been my go to since I first read this post! A few years at least. Thanks for sharing your routine!
Eileen says
I am so happy I found this recipe! It’s my favorite thing to eat for breakfast now. The only change I make is to add a pinch of xanthan gum, because I like it to stay thick when I add milk.
I’ve taken to preparing a “mix” of the dry ingredients, placing them in snack-sized zip bags in the freezer. Just add water! 🙂
I really appreciate the run-down of your day-to-day approach to food, too. Really helpful. As usual, thanks for all you do. I’ve put your new cookbook on my Christmas list!
Anne Wight says
I just tried the cereal and it’s amazing~! I added a little sugar-free maple syrup and used Truvia instead of the Swerve. Thank you for sharing this recipe. I am so grateful to be able to eat cereal again.
Anne says
I just tried the cereal and it’s amazing~! I added a little sugar-free maple syrup and used Truvia instead of the Swerve. Thank you for sharing this recipe. I am so grateful to be able to eat cereal again.