fj: (Default)
[personal profile] fj
Picture of my cereal. LJ doesa not allow Instagram embeds.


OK, so recipe. There's two components to this: the lentil crunchies and then the vegetable pillow shreds.

The vegetable crunchies, for a 5 day supply, are

3 cups of red lentils, and only red lentils, cooked for about four minutes so they are al dente. Spread on a baking sheet and put in a 150 degree Celsius oven for about 15 minutes, re-spreading them every 5 minutes. The idea is to dry off the steam. Put the hot lentils in a bowl, and add about three tablespoons of coconut oil, stir, and about three eggwhites. I also add half a cup of unflavored whey protein. Mix it all together, and then spread, as best you can (don't go crazy, it doesn't matter that much), on parchment paper on a baking sheet and back in the same oven it goes.

The eggwhites and oil will quickly make the lentils stick together. Over the course of an hour get in the oven every 15 minutes and break the clusters up (I use a spatula) and moving them around in the oven, making them smaller and smaller until they are bite-sized and pretty dried out and crunchy.

Here's the deal: by this point they are simply flavourless filler, like white rice with your evening meal. Several ways to solve this:


  • Add a third or a half a cup of erythrol (or splenda or stevia or agave or even sugar) and a bucket (ok, 4 tablespoons) of cinnamon to the egg and oil mixture.

  • In the above picture I added sugar-free chocolate shavings in the last 10 minutes to the clusters.

  • You may (I have not tried this) use flavoured protein powder instead of unflavored protein like I did, and maybe it will survive the baking. At your own risk.

  • Maybe when eating just crunchies mash them with a banana, coconut shreds, apple sauce?

The other half of the cereal is made by combining about 2 cups of shredded carrots, 2 cups of shredded raw sweet potatoes (I was them hard but don't peel them), a cup of chopped mixed nuts, again three tablespoons of coconut oil, two or three egg whites, half a cup of unflavored whey, random spices (cinnamon, ginger), until you get this mixture of wet vegetables. I spread this on parchment paper on a baking wire rack so it is a large flat rectangle (I only have one baking sheet), about a centimeter thick. It goes into the oven as well (I put the crunchies low and this rack high) for about twenty minutes, take it out, cover the vegetable rectangle with parchment paper, put a another rack on top of that like a some demented sandwich, and turn the whole thing over using oven mitts because the bottom rack is 150 degrees Celsius. Take the hot, now on top, rack off, peel off the old parchment paper on the top, and put the vegetables back in the oven for another twenty minutes.

When done, let everything cool. Cut the vegetable rectangle into small rectangles, mix with the crunchies in a big bowl. I also add sunflower seeds and perhaps shredded flax seeds.

It is not super sweet, so some might want to add more sweeteners, but I really like the combo of textures in milk. I do 5 to 6 days with this, but I like a big breakfast.

Date: 2017-02-09 02:01 am (UTC)
From: [identity profile] tamidon.livejournal.com
refrigerate?

Date: 2017-02-09 10:36 pm (UTC)
From: [identity profile] fj.livejournal.com
Yeah. I have this big wooden bowl I mix it in, keep it in, cover with saran wrap.

Date: 2017-02-09 02:46 am (UTC)
jered: (roof1)
From: [personal profile] jered
Sounds tasty. I particularly like that no cereals were harmed in the making of this "cereal". :-)

Is there a comparable commercial product, or do you think you could build a business out of this?

Date: 2017-02-09 10:37 pm (UTC)
From: [identity profile] fj.livejournal.com
I have no desire to be an entrepreneur, especially in food.

Date: 2017-02-09 03:50 pm (UTC)
From: [identity profile] jwg.livejournal.com
What do you dip with the egg yolks?

Date: 2017-02-09 10:38 pm (UTC)
From: [identity profile] fj.livejournal.com
I used to cook with them at dinner time or add them to late night smoothies, but these days I just buy liquid eggwhites.

Expand Cut Tags

No cut tags

Most Popular Tags

Style Credit

Page generated Sep. 22nd, 2017 06:21 am
Powered by Dreamwidth Studios
July 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 2017