Wheat Belly 10-Day Grain Detox (20 page)

Note that, because the melting point of coconut oil is 76°F, these goodies are best stored in the refrigerator; otherwise, you will have a gooey mess at room temperature. (This is one of the reasons that food manufacturers will hydrogenate coconut oil to keep foods solid at room temperature, but we don't want any hydrogenated or trans fats in our diet.)

Because we live in an era in which most people have been misled by fat phobia, it is often tough to get all the fat we need when eating outside the home. Meats will often be served lean, for instance, with the fat removed. To be sure you get the fat you need to succeed in this lifestyle, you can carry Fat Blasters with you in small containers. If stored at cooler temperatures below the melting point, they will remain solid. If carried at higher temperatures, however, you will have to drink your Fat Blaster. It will taste the same, and the health and satiety effects still apply, but be sure to choose sealable containers that won't leak should the oil liquefy.

For ease of removal and cleanup, use paper or silicone cupcake liners placed in mini muffin pans. Standard muffin pans also work just fine, though you will end up with a smaller number of larger Blasters with these recipes. If you don't have a muffin pan, you can use an ice cube tray.

Because
Fat Blasters are nearly pure oil, it is best to choose liquid sweeteners, such as pure liquid stevia or monk fruit. Dry sweeteners do not dissolve easily in oil. If your sweetener comes in crystalline form, pulse a batch of sweetener in a food chopper or food processor to reduce it to the consistency of confectioners' sugar; this will prevent the crystals from yielding an undesirable crunchy effect.

PEANUT
BUTTER CUP FAT BLASTERS

Does it get much better than this? You will get better results if you refrigerate the peanut butter for at least 1 hour prior to using it. The stiffer texture will allow it to remain between the chocolate layers and not disperse into the mix.

Makes 20

8 ounces unsweetened chocolate (100% cacao), broken into pieces

1 cup coconut oil, melted

Sweetener equivalent to ½ cup sugar

½ cup unsweetened natural peanut butter, chilled

½ cup finely chopped dry-roasted peanuts, walnuts, or pecans (optional)

Place paper liners in 20 cups of a mini muffin pan.

In a microwaveable bowl, microwave the chocolate on high power in 20-second increments, stirring after each interval, until melted. Alternatively, melt the chocolate in a double boiler. Add the coconut oil and sweetener and mix thoroughly.

Spoon 1 teaspoon of the mixture into each lined cup, tilting the pan to coat the sides. Place the muffin pan in the freezer for 10 minutes.

Remove the muffin pan from the freezer. Spoon approximately 1 teaspoon of the chilled peanut butter into the center of each cup. Divide the remaining chocolate mixture evenly among the cups, covering the peanut butter. Sprinkle the nuts over the top of each, if using.

Refrigerate for at least 1 hour before eating, or place in the freezer for 30 minutes.

Store in the refrigerator.

Per serving (1 blaster): 195 calories, 3 g protein, 5 g carbohydrates, 21 g total fat, 14 g saturated fat, 2 g fiber, 25 mg sodium

Per serving (1 blaster with optional peanuts): 216 calories, 4 g protein, 5 g carbohydrates, 22 g total fat, 14 g saturated fat, 3 g fiber, 25 mg sodium

RASPBERRY
CHEESECAKE FAT BLASTERS

You'll think you've died and gone to heaven with these little morsels of cheesecake. You can easily substitute any berry, such as strawberries or blueberries, for the raspberries.

Makes 20

8 ounces organic cream cheese, at room temperature

¾ cup coconut oil, melted

½ cup raspberries

Sweetener equivalent to ½ cup sugar

1 teaspoon vanilla extract

Place paper liners in 20 cups of a mini muffin pan.

In a large bowl, using an electric mixer, blend the cream cheese, coconut oil, raspberries, sweetener, and vanilla until thoroughly combined.

Evenly divide the mixture among the lined cups and refrigerate for at least 1 hour before eating, or place in the freezer for 30 minutes.

Store in the refrigerator.

Per serving (1 blaster): 114 calories, 1 g protein, 1 g carbohydrates, 12 g total fat, 9 g saturated fat, 0 g fiber, 36 mg sodium

ORANGE
CREAM FAT BLASTERS

While this version features orange and is meant to mimic the flavor of an orange Creamsicle, you can easily substitute lemon extract and lemon peel for a lemony variation.

Makes 20

8 ounces organic cream cheese, at room temperature

½ cup coconut oil, melted

1 tablespoon orange extract

1 tablespoon orange peel

Sweetener equivalent to ½ cup sugar

Place paper liners in 20 cups of a mini muffin pan.

In a large bowl, using an electric mixer, blend the cream cheese, coconut oil, orange extract, orange peel, and sweetener until thoroughly combined.

Evenly divide the mixture among the lined cups and refrigerate for at least 1 hour before eating, or place in the freezer for 30 minutes.

Store in the refrigerator.

Per serving (1 blaster): 88 calories, 1 g protein, 1 g carbohydrates, 9 g total fat, 7 g saturated fat, 0 g fiber, 36 mg sodium

CHOCOLATE
COCONUT FAT BLASTERS

These little chunks of deliciousness taste like Mounds bars.

Makes 20

8 ounces unsweetened chocolate (100% cacao), broken into pieces

½ cup + 1 tablespoon coconut oil, melted, divided

Sweetener equivalent to ½ cup sugar

½ cup shredded unsweetened coconut

20 whole dry-roasted almonds

Place paper liners in 20 cups of a mini muffin pan.

In a microwaveable bowl, microwave the chocolate on high power in 20-second increments, stirring after each interval, until melted. Alternatively, melt the chocolate in a double boiler. Stir in ½ cup of the coconut oil and the sweetener and mix thoroughly.

Spoon 1 teaspoon of the mixture into each lined cup, tilting the pan to coat the sides. Place the muffin pan in the freezer for 10 minutes.

Meanwhile, in a small bowl, combine the coconut and remaining 1 tablespoon coconut oil. Mix together.

Remove the muffin pan from the freezer. Spoon about 1 teaspoon of the shredded coconut mixture into each cup, then place 1 almond on top of each. Divide the remaining chocolate mixture evenly among the cups, covering the shredded coconut and almond.

Refrigerate for at least 1 hour before eating, or place in the freezer for 30 minutes.

Store in the refrigerator.

Per serving (1 blaster): 137 calories, 2 g protein, 4 g carbohydrates, 15 g total fat, 11 g saturated fat, 2 g fiber, 2 mg sodium

WHEAT
BELLY DETOX SNACK BALLS

Here are healthy Snack Ball recipes that fit into your detox process. Snack Balls are compact packets of calories and fat—because we don't limit either—that are easy to carry and portable. They're also tasty and filling and thereby serve as useful snacks.

Having an arsenal of healthy snacks can be important because it gives you healthy options to turn to instead of the unhealthy snacks that can booby-trap your detox program while you're at work or school, traveling, or in other situations where healthy food is unavailable. These Snack Balls fit easily into your 10-day detox to consume as you like, but be warned: They are exceptionally filling. (You'll find additional safe goodies in the next chapter.)

As part of our effort to cultivate bowel flora species diversity for improved overall health, I included inulin powder in each of these recipes sufficient to provide approximately 1 gram of prebiotic fibers/resistant starch per ball. Feel free to increase the inulin or fructooligosaccharide (FOS), especially as you get deeper into the detox program and onward, as a convenient means of obtaining your daily dose of prebiotic fibers. The inulin and FOS are optional, however, and can be included or excluded without affecting the recipe.

With any of these snacks, taste your dough before rolling it into balls and adjust the sweetener to taste. Remember that your sense of sweetness is going to change the further into your detox you go, so you will need less sweetener as time passes.

TRAIL
MIX BALLS

Here are bite-size morsels of fat, protein, fiber, and flavor that will satisfy any wild sweet-tooth impulse that breaks through, especially during your first week of the detox process. Like all Wheat Belly recipes, however, these Trail Mix Balls are also healthy choices for situations outside of your detox experience and can therefore serve as a healthy snack for just about any situation. The use of refrigerated almond butter makes forming the balls easier.

Makes 20

1 cup raw pumpkin seeds

1 cup pecans

1 cup shredded unsweetened coconut

¼ cup raisins

1 teaspoon ground cinnamon

1 tablespoon inulin or FOS powder

Sweetener equivalent to ¼ cup sugar

1 cup almond butter, chilled

In a food chopper or processor, combine the pumpkin seeds, pecans, coconut, and raisins. Pulse until reduced to granules. Transfer to a large bowl.

Add the cinnamon, inulin or FOS, and sweetener and mix thoroughly. Stir in the almond butter until completely mixed. Divide the dough into twenty 1'' balls. Store in the refrigerator.

Per serving (1 ball): 201 calories, 6 g protein, 7 g carbohydrates, 18 g total fat, 4 g saturated fat, 3 g fiber, 31 mg sodium

COCONUT
SNACK BALLS

Because it's full of healthy fat and potassium, coconut figures prominently in the Wheat Belly lifestyle. These little balls make the best of coconut-based ingredients and turn them into bite-size snacks.

Makes 20

1 cup pecans

1 cup raw sunflower seeds

1½ cups shredded unsweetened coconut, divided

Sweetener equivalent to 2 tablespoons sugar

1 tablespoon inulin or FOS powder

1 cup almond butter, chilled

¼ cup coconut oil, melted

1 teaspoon vanilla extract

1 teaspoon natural coconut extract

In a food chopper or processor, combine the pecans, sunflower seeds, and 1 cup of the coconut. Pulse until reduced to granules. Transfer to a large bowl.

On a medium plate, pour the remaining ½ cup coconut and spread evenly. Set aside.

Add the sweetener, inulin or FOS, almond butter, coconut oil, vanilla, and coconut extract to the pecan mixture and mix thoroughly. Divide the dough into twenty 1'' balls and roll each ball in the coconut on the plate. Refrigerate for at least 1 hour before serving. Store in the refrigerator.

Per serving (1 ball): 218 calories, 5 g protein, 7 g carbohydrates, 20 g total fat, 7 g saturated fat, 4 g fiber, 3 mg sodium

PB&
J SANDWICH BALLS

These balls taste like mini peanut butter and jelly sandwiches that you can just pop in your mouth as a healthy snack. Because of the natural sweetness of the strawberries and peanut butter, the use of a sweetener is optional.

Makes 20

1 cup freeze-dried strawberries

1 cup walnuts

1 cup raw pumpkin seeds

½ cup shredded unsweetened coconut

¾ cup unsweetened natural peanut butter, chilled

¾ cup dry-roasted peanuts, chopped

1 tablespoon inulin or FOS powder

Sweetener equivalent to 2 teaspoons sugar (optional)

In a food chopper or processor, combine the strawberries, walnuts, pumpkin seeds, and coconut. Pulse until reduced to granules. Transfer to a large bowl.

Add the peanut butter, peanuts, inulin or FOS, and sweetener (if using) and stir until thoroughly mixed. Form into twenty 1'' balls. Refrigerate for at least 1 hour before serving. Store in the refrigerator.

Per serving (1 ball): 206 calories, 7 g protein, 9 g carbohydrates, 17 g total fat, 3 g saturated fat, 3 g fiber, 3 mg sodium

MAGNESIUM
WATER, ELECTROLYTE REPLACEMENT WATER, AND FLAVORED WATERS

Here are two very easy ways to obtain healthy magnesium in a highly absorbable form and electrolytes when needed, such as with strenuous exercise, excessive sweating, or a diarrheal illness. These waters are also inexpensive, saving money over the considerable expense of store-bought magnesium supplements and electrolyte drinks.

COCONUT MAGNESIUM WATER

This simple recipe shows you how to make a healthy coconut water rich in magnesium bicarbonate, the most highly absorbable form of magnesium that effectively restores magnesium in the body while yielding the least potential for diarrhea (since most magnesium supplements are plagued by a laxative effect, causing even more magnesium lost with the diarrhea—not a good strategy). Use Coconut Magnesium Water
in place of magnesium supplements
(don't take both) to avoid long-term magnesium overload.

A 4-ounce (½ cup) serving of Coconut Magnesium Water provides 90 milligrams of elemental magnesium; 4 ounces twice per day thereby adds an additional 180 milligrams of elemental magnesium to your daily intake. You can drink up to 16 ounces (2 cups) per day, which provides a total of 360 milligrams of magnesium per day, which is especially useful during the 10 days of your detox to rapidly restore magnesium.

I find this Coconut Magnesium Water yields an advantage over magnesium in tablet or capsule form. The magnesium bicarbonate from this water is better absorbed and yields better and faster relief from muscle cramps and migraine headaches, and even abnormal heart rhythms—benefits that are more likely to occur with the higher 360 milligrams per day dose.

Note that the milk of magnesia used in the recipe
must
be unflavored, as flavorings block the reaction creating the magnesium bicarbonate. Be sure to label your bottle of Coconut Magnesium Water to prevent any unexpected guzzling by someone unaware that it is magnesium water (which can result in diarrhea). Magnesium water does not need to be refrigerated if consumed within 1 week.