If you have done The Whole Food Guide, then you would probably know that cereal for breakfast is not really how we roll! We prefer to get in some good quality food to fuel the day, however there was time when I did eat cereal like most people.
Enter Homemade Coco Pops …
As a child, I distinctly remember one of my favourite breakfasts was Coco Pops. That and the chemical sh*tstorm of sugary, rainbow coloured loops of “fruit” that we somehow think of as a suitable “food” for our kids! I can’t imagine even wanting to eat Fruit Loops now, but as I walked down the cereal aisle in the supermarket the other week (a rare visit as I normally order groceries online), I did feel a twinge of nostalgia when my eyes swept past the yellow cardboard box of Coco Pops.
Ingredients in Kellogg’s Coco Pops:
Whole white rice (59%), sugar, cocoa (3%), minerals (calcium carbonate, iron, zinc oxide), salt, flavours, dextrose, barley malt extract, vitamins (vitamin C, niacin, thiamin, riboflavin, folate).
I even picked up the box of Coco Pops and had a read of the nutrition panel (yes I’m that person in the supermarket) and was only mildly surprised that Kellogg’s had managed to make a rice based cereal NOT gluten free. Congratulations for ruining breakfast Kellogg’s!
Specifically, it’s that barley malt extract makes them not gluten free and that they are also processed on the same equipment as wheat products (although, being only gluten intolerant, I am not really that sensitive for the equipment thing to matter). So that completely ruled out my brief fantasy of a treat meal that’s just like a chocolate milkshake, only crunchy. I’ll make the odd exception for sugary processed food, but the gluten is really something I do my best to stay far far away from.
Luckily, I am not easily deterred when it comes to my taste buds’ satisfaction and decided it really wouldn’t be hard to do homemade Coco Pops. Thus, I excitedly present to you a super easy and super yummy homemade Coco Pops recipe.
The macro breakdown is not the most awesome meal in the world, but with a protein shake on the side, it’s not so bad! I have actually made this without the rice malt syrup, and just used a little liquid stevia instead which can reduce your sugar completely.
- 4 cups brown rice puffs
- 80ml rice malt syrup (PureHarvest)
- 80ml organic coconut oil
- 2 tbsp raw cacao powder
- First make the chocolate coating - in a small saucepan, add the rice malt syrup and organic coconut oil and heat gently over a low heat until warmed. Remove from the heat and stir in the raw cacao powder, stirring well until smooth.
- Add the brown rice puffs and coconut flakes to a large bowl then drizzle the chocolate coating over top. Stir really well until the brown rice puffs are completely coated. It may seems like you don't have enough chocolate coating, but keep stirring, it will cover it all!
- Soft'n'chewy – Spread the coco pop mixture into a baking paper line container and then straight in the fridge until it sets (about 20 minutes or so). Then break it up (it will crumble apart easily) and store in an airtight container in the fridge.
- Crispy-crunchy – Preheat the oven to about 160 degrees.
- Spread the coco pop mixture into a baking paper lined baking tray (you will need to do two batches).
- Bake for 4-8 minutes, stirring around once, until crispy. Watch them closely as burnt cacao is not so nice! Allow to cool completely and store in an airtight container (not in the fridge).
Adding in something like ½ cup unsweetened coconut flakes is super nice too, or you could mix it up and use a blend of gluten free oats and rice puffs.
In comparison, a 50g serve of Kellog's Coco Pops contains 192 calories, 2.3g fat, 0.2g protein, 44.2g carbs, 18.2g sugar and 0.6g fibre. OUCH!