Wheat Belly 10-Day Grain Detox (22 page)

Here's a real winner in the Wheat Belly lifestyle—a thick, luscious Chicago-style pizza that is virtually guaranteed to wow the family.

Even more than with conventional pizza crusts, it is important to use a thick pizza sauce to minimize water that can otherwise yield a soggy crust. If your sauce is too thin, simmer it over low heat for at least 30 minutes, stirring occasionally, to remove the excess moisture.

We use a cast-iron or other ovenproof skillet in this recipe, but a deep-dish pizza pan works well, too.

Makes 4 servings

2 cups almond meal/flour

½ teaspoon sea salt

1 teaspoon dried basil

2 teaspoons dried oregano

1 cup shredded mozzarella cheese, divided

2 eggs

½ cup extra-virgin olive oil, divided

¼ cup water

1 small onion, finely chopped

1 small bell pepper, chopped

14 ounces pizza sauce

4 ounces pepperoni, sliced

Preheat the oven to 375°F.

In a medium bowl, combine the almond meal/flour, salt, basil, oregano, and ½ cup of the cheese. In a small bowl, whisk the eggs with 2 tablespoons of the olive oil. Stir in the water.

Pour the egg mixture into the almond meal/flour mixture and mix thoroughly. Set aside.

In a 10''-diameter cast-iron or other ovenproof skillet over medium-high heat, heat 1 tablespoon of the olive oil. Cook the onion and pepper for 3 minutes, or until the onion is translucent. Remove from the heat and transfer the onion mixture to a bowl. Pour off and discard any liquid from the bowl.

Allow
the skillet to cool for several minutes. When cooled, grease the skillet with about 1 tablespoon of the olive oil. Use a spatula or large spoon to press the reserved dough evenly into the pan, tracking up the sides at least 1''. Bake for 15 minutes.

Remove the crust from the oven and top with the pizza sauce, onion and pepper mixture, pepperoni, and the remaining ½ cup cheese. Drizzle with the remaining ¼ cup olive oil. Bake for 10 minutes, or until the cheese is melted.

Per serving: 938 calories, 32 g protein, 22 g carbohydrates, 80 g total fat, 15 g saturated fat, 9 g fiber, 1,092 mg sodium

MOZZARELLA
CHEESE STICKS

For the sake of long-term family health and harmony, we are going to break one of our long-standing Wheat Belly lifestyle rules and allow a moment of deep-frying—but it's for a good cause!

The key with fried mozzarella sticks is to not let the cheese begin to liquefy from the hot oil. I've specified 30 seconds of frying time in the recipe, but be prepared to cut back just a bit. Each stick should emerge lightly browned, with its “breading” intact and the cheese a little floppy but not outright liquid.

Makes 12

Coconut oil, avocado oil, or lard

2 eggs

1 cup almond meal/flour

1½ tablespoons grated Parmesan cheese

2 teaspoons dried oregano

1 teaspoon garlic powder

12 sticks (1 ounce each) mozzarella string cheese

¾ cup marinara sauce (optional)

In a small frying pan wide enough to accommodate the length of the string cheese, pour the oil deep enough to cover the cheese. Heat to 375ºF.

Meanwhile, in a medium bowl, whisk the eggs. In another medium bowl, combine the almond meal/flour, Parmesan, oregano, and garlic powder. Mix well.

Using tongs, roll a string cheese stick in the eggs, then the almond meal/flour mixture. Fry for about 30 seconds, or until lightly browned. Transfer to a plate lined with a paper towel to drain (this will preserve crispness). Repeat with each string cheese stick.

Serve plain or with marinara sauce for dipping.

Per serving (1 stick): 154 calories, 9 g protein, 3 g carbohydrates, 12 g total fat, 5 g saturated fat, 1 g fiber, 225 mg sodium

PEANUT
BUTTER COOKIES

Use the perennial favorite of kids (and husbands), peanut butter, to win them over to your grain-free side.

For an extra-special treat, dip half of each cookie into melted 85% cacao chocolate.

Makes 20

1 cup almond meal/flour

½ cup finely chopped walnuts

1 teaspoon ground cinnamon

Sweetener equivalent to ¾ cup sugar

2 eggs

2 cups unsweetened natural peanut butter, at room temperature

½ cup butter or coconut oil, melted

1 tablespoon molasses

1 teaspoon vanilla extract

Preheat the oven to 350°F. Line a baking sheet with parchment paper.

In a large bowl, combine the almond meal/flour, walnuts, cinnamon, and sweetener. Mix well. In a medium bowl, whisk the eggs. Add the peanut butter, butter or coconut oil, molasses, and vanilla and stir thoroughly.

Pour the peanut butter mixture into the almond meal/flour mixture and mix thoroughly.

Spoon the dough onto the baking sheet in approximately twenty 1½''- to 2''-diameter, ¾''-high mounds, pressing and shaping with a large spoon. Bake for 15 minutes, or until very lightly browned.

Per serving (1 cookie): 264 calories, 8 g protein, 8 g carbohydrates, 23 g total fat, 5 g saturated fat, 2 g fiber, 146 mg sodium

KEY
LIME TRUFFLES

These bite-size morsels burst with the flavor of Key limes. Serve them after dinner or leave them out for a snack, and they will bring any Wheat Belly naysayers to their knees. If fresh Key lime is unavailable, use a standard lime in its place.

Makes 24

4 cups shredded unsweetened coconut

Sweetener equivalent to 1 cup sugar

2 egg whites

8 ounces cream cheese (preferably organic), at room temperature

½ teaspoon ground cardamom (optional)

2 tablespoons Key lime juice

2 teaspoons grated Key lime peel

Preheat the oven to 300ºF. Line a baking sheet with parchment paper.

In a large bowl, combine the coconut and sweetener and toss to mix thoroughly.

In another bowl, using an electric mixer on high speed, whip the egg whites until stiff peaks form. With the mixer on low speed or by hand, gently stir in the cream cheese, cardamom (if using), and lime juice. Pour the egg white mixture into the coconut mixture and mix well.

With a 1'' cookie scoop or a large spoon, scoop the mixture onto the baking sheet in 24 mounds. Sprinkle lime peel over the top of each truffle. Bake for 20 minutes, or until the truffles just begin to brown.

Per serving (1 truffle): 142 calories, 2 g protein, 4 g carbohydrates, 13 g total fat, 10 g saturated fat, 2 g fiber, 41 mg sodium

AMARETTO
TRUFFLES

If you love the almond flavor of the popular liqueur amaretto, you will love these melt-in-your-mouth Amaretto Truffles. There is no alcohol, of course, so these tasty treats are appropriate for kids as well as adults. They're heavenly with coffee or hot tea.

Makes 16

1 cup whipping cream or canned coconut milk (see
note)

2 cups shredded unsweetened coconut

½ cup sliced almonds

Sweetener equivalent to ¼ cup sugar

1 teaspoon almond extract

In a large bowl, whip the cream or coconut milk until stiff peaks form. With a spoon, gently stir in the coconut, almonds, sweetener, and almond extract.

With a cookie scoop or spoon, scoop the mixture onto a plate in 16 mounds and shape as desired. Refrigerate for at least 1 hour before serving.

Note:
If using canned coconut milk, refrigerate it for several hours first, then use only the solid that separates, saving the remaining water for other uses such as making
Coconut Electrolyte Replacement Water
.

Per serving (1 truffle): 150 calories, 2 g protein, 4 g carbohydrates, 14 g total fat, 10 g saturated fat, 2 g fiber, 9 mg sodium

DARK
CHOCOLATE COCONUT CLUSTERS

If you're prone to chocolate attacks, here is your solution. You and your family will be pleasantly surprised that such rich candies fit into a healthy lifestyle.

Use the darkest chocolate you can to minimize sugar exposure, preferably 85, 90, or even 100% cacao. (Depending on the cacao content, you'll just have to compensate with greater reliance on your choice of sweetener.)

If you replace the liquid stevia or monk fruit sweetener with a crystalline or solid sweetener, you may have to reduce it to the consistency of confectioners' sugar by pulsing it in your food chopper or processor before adding it to the recipe. Otherwise, you could encounter a gritty consistency from the sweetener crystals.

Makes 10

8 ounces chocolate (85% cacao or greater)

½ cup shredded unsweetened coconut

¼ cup whole almonds

Liquid stevia or monk fruit to taste (optional)

Lay out 10 cupcake liners.

In a small microwaveable bowl, break the chocolate into fragments. Microwave on high power in 20-second increments, stirring after each interval. Alternatively, you can use a double boiler.

Stir in the coconut and almonds. Add sweetener to taste, if using. Evenly divide among the cupcake liners.

Cool in the refrigerator for at least 30 minutes before serving.

Per serving (1 cluster): 188 calories, 3 g protein, 12 g carbohydrates, 14 g total fat, 8 g saturated fat, 3 g fiber, 6 mg sodium

STRAWBERRIES
'N' CREAM MINI CHEESECAKES

All doubts over how delicious a wheat-free lifestyle can be will crumble with these irresistible mini cheesecakes served for dessert or a snack. They are also great packed into a lunch.

Makes 12

CRUST

2 cups almond meal/flour

Sweetener equivalent to 1 tablespoon sugar

1 teaspoon ground cinnamon

¼ cup coconut oil or butter, melted

FILLING

12 ounces cream cheese (preferably organic), at room temperature

8 ounces sour cream, Greek yogurt, or canned coconut milk

3 eggs

Sweetener equivalent to ¾ cup sugar

2 cups strawberries, chopped or reduced to a pulp in a food chopper or processor

½ cup shredded unsweetened coconut

Preheat the oven to 350ºF. Place paper liners in a 12-cup muffin pan.

To make the crust:
In a large bowl, combine the almond meal/flour, sweetener, cinnamon, and coconut oil or butter. Mix thoroughly. Evenly divide among the paper liners. Press flat with a spoon or your fingers. If the mixture is too crumbly or sticky to work with, chill it in the refrigerator for 20 to 30 minutes first, then press firmly with a spoon. Set aside.

To make the filling:
In a large bowl, combine the cream cheese; sour cream, yogurt, or coconut milk; eggs; sweetener; and strawberries. Using an electric mixer, blend thoroughly. Evenly divide among the crusts. Bake for 25 minutes, or until lightly browned.

Sprinkle the top of each cheesecake with some of the coconut.

Per serving (1 cheesecake): 338 calories, 8 g protein, 10 g carbohydrates, 31 g total fat, 15 g saturated fat, 3 g fiber, 132 mg sodium

1
-MINUTE BLUEBERRY ICE CREAM

I recognize that our effort to get away from processed food products and return to real, single-ingredient foods involves time and effort. Here is a way to make your own ice cream that requires almost no effort. Note that, for this time-saving shortcut to work, the blueberries must be frozen. And, as always, adjust the quantity of sweetener to the tastes of your family, depending on how far along the wheat-free process they have progressed.

Add a green, unripe banana to the mix if you want to add about 27 grams of prebiotic fibers to the treat.

Makes 4 servings (2 cups)

1 cup heavy whipping cream or canned coconut milk

1 cup frozen blueberries

Sweetener equivalent to 1 tablespoon sugar

½ teaspoon vanilla extract

In a blender, combine the whipping cream or coconut milk, blueberries, sweetener, and vanilla. Blend until the mixture thickens.

Per serving (½ cup): 229 calories, 1 g protein, 7 g carbohydrates, 22 g total fat, 14 g saturated fat, 1 g fiber, 23 mg sodium

HOMEMADE
IRISH CREAM

How about surprising your spouse with an after-dinner Irish Cream digestif served as is or in coffee? Here is how you re-create the popular liqueur without sugar or dairy products. If you'd like, sprinkle the top with shaved dark chocolate just before serving.

Makes 8 servings (2 cups)

3 eggs (see
note)

1 can (14 ounces) coconut milk

3½ tablespoons unsweetened cocoa powder

Sweetener equivalent to ½ cup sugar

1 tablespoon instant coffee granules

½ teaspoon ground cinnamon

1 cup unflavored rum

In a blender, combine the eggs, coconut milk, cocoa, sweetener, coffee granules, cinnamon, and rum. Blend until well combined.

Store any leftovers in an airtight container in the refrigerator.

Note:
If you're concerned about the safety of raw eggs, consider using pasteurized eggs or substitute an egg product such as Egg Beaters.

Per serving (¼ cup): 202 calories, 4 g protein, 4 g carbohydrates, 13 g total fat, 10 g saturated fat, 1 g fiber, 34 mg sodium

WHEAT
BELLY DETOX WINNING LUNCHES

Lunches provide a special challenge, since most of us have become accustomed to bringing something portable to the workplace or classroom that can be delivered to the mouth with a food delivery “device,” such as sandwich bread or a pita. While one solution can be to get away from such notions, carrying soup in a thermos, for instance, we can also re-create portable yet healthy alternatives that will please the kids and spouse if they carry their lunches. It can be especially helpful to have some divided plastic lunch containers or bento box sets to fill with a variety of foods.