Peach Clafoutis to Save Your Day

Are Frosted Flakes healthier than steak and eggs?

Supported by Dr. Rosa Keller, PhD RD Nutrition Science, Mandy Murphy Carroll, MPH & RD, and Dr. Claire Packer, OBGYN Resident at Mass General Brigham (Harvard)

Open this in Substack to comment, like and message me. 🙂 

*This newsletter is not intended to be medical advice.

---

In our MWN conversation each week,

I share verified, *easy* nutritional tips that can *truly* improve how you feel everyday, followed by a simple, delicious recipe à la moi – an award-winning, professional chef. 

These recipes and tips not only apply to someone in the motherhood journey, but also they can be beneficial to your health anyway.

If you’re busy, skimming, or not interested in this week’s info, click below to jump straight to the recipe and let me know how it turns out!

Jump to Recipe: Peach (or Plum) Clafoutis

*Recipe Notes included below: How to make it pregnancy-friendly & gestational-diabetes-friendly, and substitution suggestions for EVERY ingredient

---

I came upon something in my research this week that I think you will find very interesting, and perhaps, alarming.

Now, what’s considered “healthy” has many different meanings to each of us. From food packaging to media, it’s hard to know what’s truly best for our body. And with all the conflicting information out there (hello, Instagram!), it’s no wonder we feel confused about what to eat.

Before I go on, I’d love to know what brings your interest to reading this. Please take 10 seconds to add to this poll to help me tailor these conversations to your interests. It would mean the world to me! (You may need to take 30 seconds to subscribe to the Substack app to be able to vote, and it would mean so much if you could take the time!). 

Today we’re talking about cereal.

Should we be eating it? Why does it dominate our breakfast culture? And is it connected to issues like gestational diabetes, PCOS, infertility, and more?

So a brief history for you —

Cereal began in the early 1900s as a simple, wholesome way to eat whole grains with milk. Adding sugar helped with flavor, and it of course became quite enjoyable. There’s nothing like drinking that sugary milk leftover in your bowl. YUM!!

But after World War II, sugar became the focus, not the whole grains and their nutritional benefits. By the time Kellogg’s introduced Frosted Flakes, cereals had shifted from a healthy breakfast option to a sugar-rich, processed food. (source) 

GET THIS: In the 1960s, the sugar industry funded research that downplayed sugar’s risks and blamed fat instead. Harvard scientists, paid by the sugar industry, published studies that minimized sugar’s link to heart disease—without revealing their funding. (source) OMG!

But doesn’t that make sense? Think about the generation before us and their obsession with non-fat foods. That came from the shift away from fat, which led people to replace fat with sugar instead. 

Fast forward to today…

…Fast forward to today, and the effects of that sugar shift are more apparent than ever. With rising rates of gestational diabetes, PCOS, heart disease, and more, it’s clear that sugar plays a bigger role in our health issues than we might think. Sadly, even our national dietary guidelines, which are supposed to guide us, are often influenced by the corporate food industry.

In 2022, it was revealed that 95% of the experts responsible for these guidelines had undisclosed financial ties to food and pharmaceutical companies. (source) 

Like many of you, I grew up on Honey Nut Cheerios and Frosted Flakes. Cereal is comforting and convenient.

But here’s where things get wild: In 2023, the Food Compass (see here), a system developed by Tufts University to rate the nutrient density or “healthfulness” of foods, ranked sugary cereals like Lucky Charms higher than nutrient-dense foods like steak and eggs. This system was intended to influence school lunches and other factors in our food choices. 

While they received quick backlash — due to the fact that the system didn’t calculate the level of ultra-processing as well as sugar content — this system has since been corrected in many ways. (source) However, it shows the shortcomings of a lot of our current systems on how they are ranking and advertising our foods today.

Why does this matter? Well, for a few reasons: 

1. The pro of this rating: One of the intentions was to put fiber as top importance. This is good. Fiber (from my deep research) is absolutely crucial in every single one of our meals to ensure a healthy digestive system. Sadly, though, our cereals today are stripped of their fibers.

2. The cons: It shows that corporations influence what we eat. Companies like Kellogg’s and General Mills, who are major donors to Tufts, are getting top marks for their products. (source) It also encourages us to continue to eat sugary-rich foods, which is contributing to our increasing health issues. 

Photo cred: Joe Rogan https://www.instagram.com/joerogan/

Cereal and Gestational Diabetes/PCOS

For women managing gestational diabetes or PCOS, breakfast is often the hardest meal to manage when keeping blood sugar in check. Yet most people reach for cereal. But sugary cereals cause blood sugar spikes that complicate these conditions and increase the risk of type 2 diabetes.

And these sugars not only affect those with diabetes (or risks of). They affect many things that affect others today— including infertility & heart disease, to name a few. 

My hope is that this helps raise awareness of the sugars in cereals that many of us eat first thing in the morning—and feed to our children. The influence of systems like these extends to school lunch programs, shaping the food environment for the next generation. Promoting sugary cereals as “healthy” is setting our kids up for long-term health problems.

Instead, here are a few swap suggestions. Instead of cereal, choose:

1. Granola that is full of protein and fibers, with minimal sugar, such as making this snickerdoodle granola or buying this keto granola

2. Eat high quality bread from your local baker, or something like this, with a healthy egg, cheese, tomato and/or avocado on top. 

3. Whip up this easy banana bread that is low sugar, and also jam-packed with protein and fiber 

4. Opt for a tasty whole fruit with nut butter or tahini drizzled on top. The Enlightened Berries in this free snack guide are delightful. 

5. Give a chia pudding a try.

6. If you’re open to a savory breakfast, lean that way as often as you can, and ensure it includes fibers, like fruits, vegetables, beans, nuts and seeds. 

7. Make the Clafoutis recipe below and grab it on the go!

Peach (Or Plum) Clafoutis

This summer clafoutis comes from my love of France, the fact that I am living here at the moment, and their beautiful baked goods. It's a healthier twist on a classic recipe, with lower sugar content, and includes nuts and yogurt to help add protein, fiber, and healthy fats while balancing out the sugars. Traditionally, Clafoutis is made with cherries, but swapping them for seasonal stone fruits like peaches or plums takes it to a whole new level.

Here’s why this recipe is great for your health:

• Peaches: Rich in vitamins A and C, boosting immunity and promoting healthy skin.

• Almond Milk & Flour: Provides healthy fats and vitamin E, supporting hormone balance and reproductive health. The almond flour also provides protein and fiber.

• Coconut Sugar: A low-glycemic sweetener, helping to prevent insulin spikes, a better option for managing gestational diabetes or PCOS if you still want something sweet.

• Eggs: High-quality protein that supports stable blood sugar and essential for fetal development during pregnancy.

• Honey: Offers a natural energy boost with antioxidants, supporting immune function in pregnancy.

This twist on clafoutis keeps the rich flavors while making it more pregnancy, gestational diabetes, PCOS and hormone-health-friendly!

Breakfast
Servings: 4
Prep Time: 15-20 min | Total Time: 50-55 min | Cook Time: 35 min

Gluten-Free | Dairy-Free (optional) | Vegetarian
Per serving: Carbs: 21g | Protein: 17g | Fiber: 3g | Fat: 22g
Macronutrient information pulled from MyFitnessPal.

Ingredients:

• Coconut oil (for greasing the pan)

• 1 ¼ cups almond milk

• 2 tablespoons coconut sugar, divided

• 3 eggs

• 1 tablespoon vanilla extract

• ½ teaspoon fine sea salt, divided

• 1 cup almond flour 

• ½ cup roughly chopped fresh ripe peaches or plums (about 1 whole peach)

• ½ tablespoon honey

• Juice & zest of ¼ lemon

• 1 cup whole fat Greek yogurt 

Instructions:

1. Preheat oven to 375°F (190°C). Grease a medium casserole dish (at least 1 ½ inches deep) with coconut oil.

2. Prepare the batter: In a medium bowl, whisk together the almond milk, coconut sugar, eggs, vanilla, and ¼ teaspoon sea salt. Gradually add the flour, whisking until smooth.

3. Assemble the clafoutis: Pour the batter into the prepared dish and evenly distribute the peaches or plums on top.

4. Bake for 30-35 minutes until the edges are set and lightly browned.

5. Make the lemon honey yogurt: While the clafoutis bakes, whisk together the honey, ¼ teaspoon fine sea salt and lemon zest. Fold in the Greek yogurt until smooth.

6. Rest and serve: Let the clafoutis rest for at least 15 minutes before serving. Serve slices with a dollop of lemon honey yogurt on top.

---

Enjoy!! And please let me know if you whipped this up by commenting below or sending me a message. I love photos too! If you post on Instagram or TikTok, please tag @hello_julienne so I can see and repost. 😀

Recipe, Shopping List & Equipment List (b/w) — download and print here:

Peach/Plum Clafoutis with Lemon Honey Yogurt

98.7KB ∙ PDF file

Download

To replace your sugary cereal

Download

Notes:

Is this Pregnancy-Friendly?

Yes! This clafoutis is a fantastic option for pregnancy. The ingredients provide essential nutrients for both mother and baby, supporting hormone balance, fetal development, and overall health.

• Peaches are rich in vitamin C, which helps boost immunity and supports collagen formation in both mom and baby.

• Almond milk adds healthy fats and vitamin E, supporting hormone regulation and skin health.

• Eggs provide high-quality protein essential for fetal tissue and muscle development.

Tips:

• Ensure the eggs and yogurt are pasteurized to minimize the risk of foodborne illness.

• Use organic peaches if possible to reduce exposure to pesticides.

---

Is this Gestational Diabetes-Friendly?

Yes, with modifications! The recipe includes lower glycemic sweeteners like coconut sugar and honey, which can help manage blood sugar levels.

Tips:

• To further reduce the sugar content, use less honey in the yogurt or skip it altogether.

• Pair this with a high-protein nut butter or some eggs slow the absorption of sugars.

---

Want to Prep Ahead?

Absolutely! Absolutely! The clafoutis can be made ahead of time and stored in the refrigerator for up to 2 days. It can also be served cold.

Tips:

• Prepare the batter and slice the peaches in advance, but store them separately until you're ready to bake.

• The lemon honey yogurt can be made ahead and refrigerated for up to 3 days.

---

How to Store Leftovers:

Clafoutis stores beautifully, making it a perfect dish for leftovers.

Tips:

• Store in an airtight container in the refrigerator for up to 3 days.

• To reheat, place it in a low oven (300°F) for about 10-15 minutes or enjoy it cold.

Ingredient Substitutions:

• Almond Milk: Can be substituted with regular dairy milk, coconut milk, or oat milk. Each will provide a slightly different flavor and texture.

• Coconut Sugar: Swap with maple syrup or honey for a different natural sweetener. Adjust the liquid ratio if needed.

• Eggs: Replace each egg with a flax or chia egg (1 tablespoon ground flaxseed/chia mixed with 2.5 tablespoons water) for a vegan alternative. *I haven’t tested this myself.*

• Peaches: Use plums, cherries, apricots, or even berries if peaches aren’t in season.

• Flour: Spelt or GF all-purpose flour works too.

• Greek yogurt: Use whipped coconut cream for a dairy-free version.

• Honey: Use maple syrup or agave as an alternative sweetener, or reduce it entirely for a lower sugar option.

DISCLAIMER: THIS WEBSITE DOES NOT PROVIDE MEDICAL ADVICE
The information, including but not limited to, recipes, menus, newsletters, tips, text, graphics, images and other material contained on this website, resources and newsletters are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care or nutritional regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.