Wheat Belly: Lose the Wheat, Lose the Weight and Find Your Path Back to Health (33 page)

If not using meat: Heat 2 tablespoons of the oil in a large skillet over medium heat. Add the mushrooms and garlic and cook for 2 to 3 minutes.

In either case: Add the zucchini strands to the skillet and cook until the zucchini softens, no more than 5 minutes. Add the chopped basil and salt and pepper to taste.

Serve topped with tomato sauce or pesto and sprinkled with the Parmesan.

SHIRATAKI NOODLE STIR-FRY

Shirataki noodles are a versatile pasta or noodle replacement, nonwheat of course, made from the konjac root. They exert virtually no effect on blood sugar, since shirataki noodles are low-carbohydrate (3 grams or less per 8-ounce package). Some shirataki noodles have added tofu and have a less chewy, more wheat pasta–like texture. To me they taste uncannily like the ramen noodles of my youth. Like tofu, shirataki noodles will absorb the tastes and smells of the foods they accompany, having little to no taste of their own.

While this recipe is a simple Asian-type use of the noodles, shirataki noodles can also be readily adapted to Italian or other dishes, used in place of conventional wheat pasta. (One manufacturer also makes the noodles in fettuccine, penne rigate, and angel hair styles.)

Makes 2 servings

3 tablespoons toasted sesame oil

½ pound boneless chicken breast, pork loin, or firm tofu, cut into 3/4-inch cubes

2 to 3 garlic cloves, minced

¼ pound fresh shiitake mushrooms, stems discarded, caps sliced

2 to 3 tablespoons soy sauce (wheat-free)

½ pound fresh or frozen broccoli, cut into small florets

4 ounces sliced bamboo shoots

1 tablespoon grated fresh ginger

2 teaspoons sesame seeds

½ teaspoon red pepper flakes

2 packages (8 ounces each) shirataki noodles

Heat 2 tablespoons of the sesame oil in a wok or large skillet over medium heat. Add the meat or tofu, garlic, shiitake mushrooms, and soy sauce and cook until the meat is fully cooked or the tofu is lightly browned on all sides. (Add a touch of water if the pan becomes too dry.)

Add the broccoli, bamboo shoots, ginger, sesame seeds, pepper flakes, and remaining 1 tablespoon sesame oil to the wok and stir over medium heat until the broccoli is crisp-tender, 4 to 5 minutes.

While the broccoli cooks, bring 4 cups water to a boil in a large saucepan. Rinse the shirataki noodles in a colander under cold running water for about 15 seconds and drain. Pour the noodles into the boiling water and cook for 3 minutes. Drain the noodles and transfer to the wok with the vegetables. Cook and stir over medium-high heat for 2 minutes to heat through.

CRAB CAKES

These “breaded” wheat-free crab cakes are incredibly easy to prepare. If served with tartar sauce or other compatible sauce and spinach or green leafy lettuce, this dish can easily serve as a main course.

Makes 4 servings

2 tablespoons extra-virgin olive oil

½ red bell pepper, finely diced

¼ yellow onion, finely chopped

2 tablespoons finely minced fresh green chile pepper or to taste

¼ cup ground walnuts

1 large egg

1½ teaspoons curry powder

½ teaspoon ground cumin

Fine sea salt

1 six-ounce can crabmeat, drained and flaked

¼ cup ground flaxseeds (can be purchased pre-ground)

1 teaspoon onion powder

½ teaspoon garlic powder

Baby spinach or mixed salad greens

Tartar sauce (optional)

Preheat the oven to 325°F. Line a baking sheet with foil.

Heat the oil in a large skillet over medium heat. Add the bell pepper, onion, and chile pepper and cook until tender, 4 to 5 minutes. Set aside to cool slightly.

Transfer the vegetables to large bowl. Stir in the walnuts, egg, curry powder, cumin, and a dash of sea salt. Mix the crabmeat into the mixture and stir well. Form into four patties and transfer to the baking sheet.

Stir together the ground flaxseed, onion powder, and garlic powder in a small bowl. Sprinkle the “breading” over the crab cakes. Bake the crab cakes until browned and heated through, about 25 minutes.

Serve on a bed of spinach or salad greens with a dollop of tartar sauce if desired.

PECAN-ENCRUSTED CHICKEN WITH TAPENADE

This dish makes a great dinner entrée or a portable dish for lunch or another meal. And it can be whipped up in a hurry, especially if you have leftover chicken—just set aside a breast or two from last night’s dinner. If you’d like, top the chicken with pesto (basil or sun-dried tomato) or eggplant caponata instead of the tapenade.

Makes 2 servings

2 four-ounce chicken breasts, boneless, skin removed

1 large egg

¼ cup coconut milk or dairy milk

½ cup ground pecans (can be purchased pre-ground)

3 tablespoons grated Parmesan cheese

2 teaspoons onion powder

1 teaspoon dried oregano

Fine sea salt and ground black pepper

4 tablespoons store-bought tapenade, caponata, or pesto

Preheat the oven to 350°F. Bake the chicken until cooked through, about 30 minutes.

Lightly beat the egg with a fork in a shallow bowl. Beat in the milk.

Stir together the ground pecans, Parmesan, onion powder, oregano, and salt and pepper to taste.

Roll the chicken in the egg, then in the pecan mixture. Place on a microwaveable plate and microwave on high power for 2 minutes.

Top with tapenade, caponata, or pesto and serve hot.

PARMESAN-BREADED PORK CHOPS WITH BALSAMIC-ROASTED VEGETABLES

Ground nuts can be used as a stand-in for bread crumbs to make a tasty “breading” crust that can be easily herbed or spiced up any way you like.

Makes 4 servings

1 white onion, thinly sliced

1 small eggplant, unpeeled, cut into ½-inch cubes

1 green bell pepper, sliced

1 yellow or red bell pepper, sliced

2 garlic cloves, coarsely chopped

¼ cup extra-virgin olive oil or more as needed

¼ cup balsamic vinegar

Sea salt (fine or coarse) and ground black pepper

1 large egg

1 tablespoon coconut milk

½ cup ground almonds or pecans (can be purchased pre-ground)

¼ cup grated Parmesan cheese

1 teaspoon garlic powder

1 teaspoon onion powder

4 bone-in pork chops (about 6 ounces each)

1 lemon, thinly sliced

Preheat the oven to 350°F.

Combine the onion, eggplant, bell pepper, and garlic in a large baking pan. Drizzle with 2 tablespoons of the oil and the vinegar. Sprinkle with salt and black pepper to taste and toss to coat the vegetables. Cover the pan with foil and bake for 30 minutes.

Meanwhile, whisk together the egg and coconut milk in a shallow bowl. Combine the almond or pecan meal, Parmesan, garlic powder, and onion powder in another shallow bowl. Season with pepper and salt. Dip each pork chop into the egg, coating both sides. Then dredge both sides in the ground almond–Parmesan mix.

Heat 2 tablespoons of oil in a large skillet over medium-high heat. Add the pork chops and cook just until nicely browned, 2 to 3 minutes per side.

After the vegetables have been roasting for 30 minutes, remove the baking pan and place the pork chops on top. Top the pork chops with the lemon slices.

Return to the oven and baked, uncovered, until the pork chops are just cooked through (they should be very slightly pink at the center) and the vegetables are very soft, about 30 minutes.

SPINACH AND MUSHROOM SALAD

This simple salad is easily prepared in larger quantities (using multiples of the specified quantities) or beforehand, to use in the near future (e.g., for tomorrow’s breakfast). The dressing is best added just prior to serving. If you choose to use a store-bought salad dressing, read the label: They are often made with high-fructose corn syrup and/or sucrose. Low-fat or fat-free salad dressings, in particular, should be avoided like the plague. If a store-bought dressing is made with healthy oil and contains little or no sugar, use as much as you like: drizzle, pour, or drown your salad with dressing to your heart’s content.

Makes 2 servings

8 cups baby spinach leaves

2 cups sliced mushrooms, your choice of variety

½ red or yellow bell pepper, chopped

½ cup chopped scallions or red onion

2 hard-boiled eggs, sliced

½ cup walnut halves

6 ounces cubed feta cheese

Homemade vinaigrette (extra-virgin olive oil plus your choice of vinegar) or store-bought dressing

Toss together the spinach, mushrooms, bell pepper, scallions, eggs, walnuts, and feta in a large bowl. Add the dressing and toss again, or divide the undressed salad between two airtight containers and refrigerate. Toss with dressing just before serving.

Variations: Play around with this salad formula by adding herbs, such as basil or cilantro; substituting goat cheese, creamy Gouda, or Swiss for the feta; adding whole pitted kalamata olives, or using a creamy dressing (with no added sugars or high-fructose corn syrup) such as the Worry-Free Ranch Dressing on page
266
.

ASPARAGUS WITH ROASTED GARLIC AND OLIVE OIL

Asparagus packs a lot of health benefits into a little package. The little bit of extra effort required to roast the garlic will be more than worth it to liven up a batch.

Makes 2 servings

1 head garlic

Extra-virgin olive oil

½ pound asparagus, trimmed and cut into 2-inch pieces

1 tablespoon ground pecans or almonds

½ teaspoon onion powder

Preheat the oven to 400°F.

Peel off the papery layers from the garlic head, then slice off the top ¼ inch to expose the garlic cloves. Place in the center of a square of foil and drizzle with olive oil. Seal the garlic in the foil and place in a shallow pan. Bake for 30 minutes. Remove from the foil and let cool.

Heat 1 tablespoon of oil in a large skillet over medium heat. Add the asparagus and cook, stirring, until bright green, 3 to 4 minutes. Sprinkle with the ground pecans or almonds and then the onion powder.

Squeeze the roasted garlic out of the skins into the pan. Continue to cook the asparagus, stirring, until the asparagus is crisp-tender, 1 to 2 minutes.

THREE-CHEESE EGGPLANT BAKE

If you love cheese, you’ll love the combination of flavors in this three-cheese casserole. It is substantial enough to serve as an entrée, or in smaller portions as a side dish with a simple grilled steak or fish fillet. Leftovers are great for breakfast.

Makes 6 servings

1 eggplant, cut crosswise into ½-inch-thick slices

½ cup extra-virgin olive oil

1 yellow or Spanish onion, chopped

2 to 3 cloves garlic, minced

3 to 4 tablespoons sun-dried tomatoes

4 to 6 cups spinach leaves

2 tomatoes, cut into wedges

2 cups tomato sauce

1 cup ricotta cheese

1 cup shredded whole-milk mozzarella cheese (4 ounces)

½ cup grated Parmesan cheese (2 ounces)

4 to 5 fresh basil leaves, chopped

Preheat the oven to 325°F.

Place the eggplant slices in a baking pan. Brush both sides of the slices with most of the oil, reserving about 2 tablespoons. Bake for 20 minutes. Remove the eggplant but leave the oven on.

Heat the remaining 2 tablespoons oil in a large skillet over medium heat. Add the onion, garlic, sun-dried tomatoes, and spinach and cook until onion softens.

Scatter the tomato wedges over the eggplant. Spread the spinach mixture on top. Top the spinach with the tomato sauce.

Mix together the ricotta and mozzarella cheeses in a bowl. Spread the cheese mixture over the tomato sauce and sprinkle with the basil. Sprinkle the Parmesan cheese over the top.

Bake uncovered until bubbling and the cheese is melted, about 30 minutes.

APPLE WALNUT “BREAD”

Many people who embark on a wheat-free journey occasionally need to indulge a craving for bread, and this fragrant, high-protein loaf is just the ticket. Apple walnut bread is absolutely wonderful spread with cream cheese; peanut, sunflower seed, cashew, or almond butters; or regular, old-fashioned dairy butter (unsalted if you are salt sensitive). It will not, however, work well for a sandwich, due to its gluten-free tendency to crumble.

Despite the inclusion of carbohydrate sources like applesauce, the total carbohydrate gram count of a slice or two amounts to a modest exposure of around 5 grams per slice. Applesauce can be easily left out without sacrificing the quality of the bread.

Makes 10 to 12 servings

2 cups ground almonds (can be purchased pre-ground)

1 cup chopped walnuts

2 tablespoons ground flaxseeds (can be purchased pre-ground)

1 tablespoon ground cinnamon

2 teaspoons baking powder

½ teaspoon fine sea salt

2 large eggs

1 cup unsweetened applesauce

½ cup walnut oil, extra-light olive oil, melted coconut oil, or melted butter

¼ cup sour cream or coconut milk

Preheat the oven to 325°F. Coat a 9 x 5-inch loaf pan liberally with oil. (Coconut oil is ideal for this purpose.)

Combine the ground almonds, walnuts, ground flaxseeds, cinnamon, baking powder, and salt in a bowl and stir until thoroughly mixed.

Combine the eggs, applesauce, oil, and sour cream or coconut milk in a measuring cup. Pour the mixture into the dry ingredients and stir just until incorporated. If the mixture is very stiff, add 1 to 2 tablespoons of coconut milk. Press the “dough” into the pan and bake until a toothpick comes out dry, about 45 minutes. Allow to cool in the pan for 20 minutes, then turn out. Slice and serve.

Variations: Think of this recipe as a template for quick breads and loaves, such as banana bread, zucchini carrot bread, and so on. Replace applesauce, for instance, with 1½ cups canned pumpkin puree and add 1½ teaspoons nutmeg to make pumpkin bread, great for winter holidays.

BANANA-BLUEBERRY MUFFINS

Like most recipes made with healthy nonwheat ingredients, these muffins will be a bit coarser in texture than those made with wheat flour. Banana, a fruit known for its high carbohydrate content, gives the muffins some of its sweetness, but because it is distributed among 10 muffins, your carbohydrate exposure is kept to a minimum. Blueberries can be replaced by equivalent quantities of raspberries, cranberries, or other berries.