Wheat Belly 10-Day Grain Detox (16 page)

If your shake is too thick, add ¼ cup of water and blend briefly to mix.

Note:
Don't be fooled by the apparent high-carbohydrate count in these Detox Shakes. The carb grams quoted include the prebiotic fibers from the green banana or raw potato.

Per serving: 892 calories, 16 g protein, 30 g carbohydrates, 81 g total fat, 55 g saturated fat, 4 g fiber, 39 mg sodium

Variation:

Replace the ground ginger with a mint leaf or ¼ cup of raspberries.

TROPICAL
STORM DETOX SHAKE

This Tropical Storm Shake, as its name suggests, provides the refreshing tropical flavors of coconut and pineapple while providing a modest quantity of turmeric, a source of curcumin, which exerts anti-inflammatory and cancer-preventing effects. Ginger can also add to the anti-inflammatory benefits. The quantity of turmeric specified provides approximately 90 milligrams of active curcumin. (Additional anti-inflammatory benefits can be obtained by taking curcumin supplements, typically at a dose of 500 milligrams twice per day, a dosage that has been shown to yield modest benefits in rheumatoid arthritis, ulcerative colitis, and Crohn's disease, as well as prevention of cancer and dementia.)

Makes 1

1 medium green banana or medium peeled raw white potato

¼ cup coconut oil, melted

1 cup unsweetened coconut, almond, or hemp milk

½ cup water

¼ cup raw pumpkin or sunflower seeds

Sweetener equivalent to 1 tablespoon sugar (e.g., ¼ teaspoon pure powdered stevia)

¼ cup unsweetened shredded coconut

¼ cup fresh chopped pineapple

1½ teaspoons ground turmeric

½ teaspoon ground ginger

Potassium iodide drops or kelp powder to provide 500 mcg iodine; liquid vitamin D drops to provide 5,000 IU (optional)

If using a green banana, peel and coarsely chop it. It's easier to use a knife and cut the peel lengthwise first, then shell out the pulp. If using a potato, coarsely chop it. In a blender, combine the banana or potato, coconut oil, milk, water, seeds, sweetener, coconut, pineapple, turmeric, ginger, and iodine source and vitamin D (if using). Blend until well mixed and the banana or potato have been liquefied. Serve immediately.

If your shake is too thick, add ¼ cup of water and blend briefly to mix.

Note:
Don't be fooled by the apparent high-carbohydrate count in these Detox Shakes. The carb grams quoted include the prebiotic fibers from the green banana or raw potato.

Per serving: 1,069 calories, 17 g protein, 40 g carbohydrates, 96 g total fat, 68 g saturated fat, 8 g fiber, 40 mg sodium

CINNAMON
APPLE PIE DETOX SHAKE

If you desire the potential health benefits of cinnamon, such as modest reductions in blood sugar, choose the Ceylon variety that has been associated with such benefits. (Cassia, Viet Nam, Saigon, and Chinese cinnamons are flavorful and fragrant, but they lack the health benefits.) Specialty spice stores, gourmet shops, or health food stores are your best bets as sources.

Makes 1

1 medium green banana or medium peeled raw white potato

¼ cup unsweetened applesauce

¼ cup coconut oil, melted

1 cup unsweetened coconut, almond, or hemp milk

½ cup water

¼ cup raw pumpkin or sunflower seeds

Sweetener equivalent to 1 tablespoon sugar (e.g., ¼ teaspoon pure powdered stevia)

1½ teaspoons ground Ceylon cinnamon

½ teaspoon vanilla extract

Potassium iodide drops or kelp powder to provide 500 mcg iodine; liquid vitamin D drops to provide 5,000 IU (optional)

If using a green banana, peel and coarsely chop it. It's easier to use a knife and cut the peel lengthwise first, then shell out the pulp. If using a potato, coarsely chop it. In a blender, combine the banana or potato, applesauce, coconut oil, milk, water, seeds, sweetener, cinnamon, vanilla, and iodine source and vitamin D (if using). Blend until well mixed and the banana or potato have been liquefied. Serve immediately.

If your shake is too thick, add ¼ cup of water and blend briefly to mix.

Note:
Don't be fooled by the apparent high-carbohydrate count in these Detox Shakes. The carb grams quoted include the prebiotic fibers from the green banana or raw potato.

Per serving: 918 calories, 16 g protein, 38 g carbohydrates, 81 g total fat, 55 g saturated fat, 7 g fiber, 33 mg sodium

DAY
1

APRICOT GINGER “GRANOLA”

Here's your answer to breakfast cereal—but this “granola” has
none
of the problems of the products that line an entire aisle at your supermarket. Serve this granola mix with unsweetened coconut milk or almond milk, cold or hot.

This recipe makes use of a modest quantity of fruit sugar from apricots. If it's not sweet enough for, say, your 7-year-old, a few raisins sprinkled on top or a bit of stevia or your choice of sweetener can be added. The use of dried apricots allows you to minimize the use of the sweetener, while adding only around 20 grams of net carbohydrates to the entire batch.

Use leftovers as a snack. This granola can be stored in an airtight container at room temperature and will keep for about a week.

Makes 10 servings (10 cups)

5 dried apricots

¼ cup coconut oil, melted

2 teaspoons vanilla extract

½ teaspoon almond extract

2 cups raw sunflower seeds

2 cups raw pumpkin seeds

1 cup chopped raw pecans

1 cup sliced raw almonds

3 cups unsweetened coconut flakes or shredded unsweetened coconut

1 teaspoon ground ginger

1 teaspoon ground allspice

Sweetener equivalent to ¼ cup sugar (optional)

Preheat the oven to 275°F.

In a food processor or food chopper, pulse the apricots until they're reduced to very small fragments. In a small bowl, combine the apricots and coconut oil and mix thoroughly. Add the vanilla and almond extract and stir. Set aside.

In a large bowl, combine the sunflower seeds, pumpkin seeds, pecans, almonds, coconut, ginger, allspice, and sweetener (if using). Stir in the reserved apricot mixture until well mixed.

Spread the mixture in a large baking pan and bake for about 15 minutes, stirring halfway through, or until lightly browned. Remove and cool.

Per serving: 702 calories, 18 g protein, 21 g carbohydrates, 61 g total fat, 25 g saturated fat, 9 g fiber, 14 mg sodium

CREAM
OF BROCCOLI SOUP

With the use of a blender, this wonderfully filling and simple variation on traditional cream of broccoli soup can be whipped up in just a few minutes. We put coconut milk to use to take advantage of its satiating and other health effects; it also makes this soup so tasty that you'll want to lick the spoon.

Makes 6 servings

¼ cup butter, coconut oil, or extra-virgin olive oil

1 medium yellow onion, chopped

2 cloves garlic, minced

4 cups chicken stock

1 pound fresh or frozen broccoli florets

1 can (14 ounces) coconut milk

1 teaspoon sea salt

¼ teaspoon ground black pepper

In a large pot over medium-high heat, heat the butter or oil. Cook the onion and garlic until the onion is translucent. Increase the heat to high and add the stock. Bring the mixture to a boil, then reduce the heat to medium. Add the broccoli, coconut milk, salt, and pepper and cook, stirring occasionally, for 5 minutes, or until the broccoli is softened.

Pour the mixture into a blender and blend until smooth. Alternatively, a hand-held immersion blender can be used.

Per serving: 286 calories, 8 g protein, 14 g carbohydrates, 24 g total fat, 18 g saturated fat, 3 g fiber, 588 mg sodium

ITALIAN
SAUSAGE AND BELL PEPPER PIZZA

I purposely put this tasty pizza dish on your first day's menu. Even though it involves some preparation, you will be rewarded with a delicious pizza that will convince you and your family members that living the Wheat Belly way is rich and tasty!

If there are leftovers, you can save them for tomorrow's breakfast.

Makes 8 servings

2½ cups almond meal/flour

2 cups shredded mozzarella cheese, divided

¼ cup ground golden flaxseeds

1 teaspoon onion powder

½ teaspoon sea salt

2 large eggs

½ cup extra-virgin olive oil, divided

½ cup water

8 ounces Italian sausage, loose or removed from casing

1 yellow onion, chopped

2 cloves garlic, minced

1 small red bell pepper, seeded and sliced

1 small green or yellow bell pepper, seeded and sliced

1 cup pizza sauce

¼ teaspoon crushed red-pepper flakes

¼ teaspoon salt

⅛ teaspoon ground black pepper

Preheat the oven to 350°F.

In a large bowl, combine the almond meal/flour, 1 cup of the cheese, the flaxseeds, onion powder, and sea salt and mix well.

In a small bowl, whisk the eggs. Add ¼ cup of the olive oil and the water. Pour the egg mixture into the almond meal/flour mixture and combine thoroughly.

Spread parchment paper over a pizza pan or baking sheet. Place the dough on the parchment paper. Coat your hands in olive oil and form the dough by hand into a 12''-diameter round or other desired shape. Alternatively, place a second sheet of parchment paper on top of the dough and flatten with a rolling pin into the desired shape and size; feel around the edges to gauge thickness. Remove the top layer of parchment paper carefully. Use a spatula or spoon to form the crust edge.

Bake
for 20 minutes.

Meanwhile, in a large skillet over medium-high heat, heat 1 tablespoon olive oil. Cook the sausage until no longer pink. Add the onion, garlic, and bell peppers and cook, stirring occasionally, until the onion is translucent and the peppers have softened. Remove from the heat.

Remove the pizza crust from the oven and spread with the pizza sauce. Top with the sausage mixture, remaining 1 cup cheese, and remaining 3 tablespoons olive oil. Add the pepper flakes, salt, and black pepper. Bake for 10 minutes, or until the cheese has melted.

Per serving: 514 calories, 22 g protein, 15 g carbohydrates, 43 g total fat, 8 g saturated fat, 6 g fiber, 599 mg sodium

DAY
2

BERRY COCONUT QUICK MUFFIN

Quick muffins are single-serve muffins prepared in a mug or ramekin, minimizing preparation and cleanup time and perfect for a quick, on-the-run, healthy breakfast in the morning. While the directions call for cooking in a microwave, quick muffins can also be made in the oven using an ovenproof ramekin; bake the muffin at 375°F for 15 minutes. As always, taste your batter before microwaving or baking to gauge sweetness and adjust as desired.

Makes 1

½ cup almond meal/flour

¼ cup shredded unsweetened coconut

1 teaspoon ground cinnamon

Sweetener equivalent to 1 tablespoon sugar

2 eggs

2 tablespoons coconut oil, melted

¼ cup fresh or frozen mixed berries

In a large mug or ramekin, combine the almond meal/flour, coconut, cinnamon, and sweetener. Add the eggs and coconut oil and mix well. Gently stir in the berries.

Microwave on high power for 2½ minutes, or until cooked through. (If using fresh berries, a shorter time is required, typically 30 seconds less.)

Per serving: 884 calories, 26 g protein, 25 g carbohydrates, 80 g total fat, 41 g saturated fat, 11 g fiber, 169 mg sodium

WHEAT
BELLY HERBED FOCACCIA BREAD

Here is a quick, virtually foolproof flatbread that gets around the somewhat tricky effort to create “rise” in grain-free baking. Although this bread recipe is included to allow you to make the occasional sandwich, you may find this bread tasty enough to eat as is, or just dipped in extra-virgin olive oil sprinkled with some kosher or sea salt.

Makes 6 servings

1 cup shredded mozzarella or other cheese

3 cups almond meal/flour

1½ teaspoons sea salt or kosher salt, divided

1 teaspoon onion powder

½ teaspoon garlic powder

1½ teaspoons dried rosemary

1½ teaspoons dried oregano

½ cup black or kalamata olives, finely chopped or sliced

¼ cup sun-dried tomatoes, finely sliced

2 large eggs

½ cup extra-virgin olive oil, divided

Preheat the oven to 375°F.

In a medium bowl, combine the cheese, almond meal/flour, ½ teaspoon of the salt, the onion powder, garlic powder, rosemary, oregano, olives, and tomatoes and mix together. Set aside.

In a small bowl, whisk the eggs. Add all but 1 tablespoon of the olive oil and stir to combine. Pour the egg mixture into the reserved almond meal/flour mixture and mix thoroughly.

Grease a 17'' × 11'' shallow baking pan. Place the dough on the pan and shape into a large rectangle by hand or by covering the dough with parchment paper and using a rolling pin to roll to a ½'' thickness. The dough may not fill the entire pan.

Bake for 12 minutes. Remove from the oven and use the blunt handle of a wooden spoon or other small rounded utensil to make small depressions in the surface every inch or so. Brush the surface with the remaining 1 tablespoon olive oil and sprinkle with the remaining 1 teaspoon salt. Bake for 8 to 10 minutes, or until lightly browned.

Using a pizza cutter, slice the bread into 6 pieces.

Per serving: 634 calories, 21 g protein, 13 g carbohydrates, 56 g total fat, 8 g saturated fat, 7 g fiber, 624 mg sodium

EGGPLANT
LASAGNA

Rich and satisfying, this Eggplant Lasagna will make you forget you ever made the recipe before using grains.

As a time-saver, this recipe uses jarred marinara sauce, so choose the brand with the least sugar added, and certainly no high-fructose corn syrup. Nowadays, you can find many brands with no more than 10 to 12 grams of net carbs per 8 ounces on most store shelves. If you'd prefer to make your own sauce, see the Homemade Marinara Sauce recipe
here
.