Wheat Belly 10-Day Grain Detox (17 page)

Makes 8 servings

2 medium eggplants

2 tablespoons sea salt

1 cup extra-virgin olive oil, divided

1 jar (26 ounces) marinara sauce

2 tablespoons chopped fresh basil or 2 teaspoons dried

¼ cup chopped fresh oregano or 1 tablespoon dried

16 ounces ricotta cheese

½ cup grated Parmesan cheese

1 large egg

16 ounces mozzarella cheese, sliced or shredded

With a sharp knife, remove the ends of the eggplants, then slice lengthwise into ¼'' slices. (These thinner slices will brown more readily and yield more tender “noodles.”) Cut the larger slices from the center in half to make narrower noodles. In a colander over the sink, toss the eggplant slices with the salt; let sit for at least 30 minutes to allow the water to drain.

Rinse the eggplant slices briefly to remove excess salt. Drain. In a large skillet over medium-high heat, heat 2 tablespoons of the olive oil. Add eggplant slices in a single layer and cook for 2 to 3 minutes per side, or until lightly browned. (Several batches will be required; add additional oil as needed.) Set aside.

In a medium saucepan over medium heat, combine the marinara sauce, basil, and oregano. Simmer, stirring occasionally, for 5 minutes, or until heated through. Do not boil.

Preheat
the oven to 375°F.

In a medium bowl, combine the ricotta, Parmesan, and egg and mix thoroughly.

Arrange 1 layer of eggplant in a 13'' × 9'' baking dish. Top with the cheese mixture. Spread about 2 cups of the marinara sauce over the cheese layer. Top with the remaining eggplant, followed by the remaining marinara sauce. Sprinkle the top with the mozzarella.

Bake for 45 minutes, or until heated through and the cheese is golden.

Per serving: 632 calories, 24 g protein, 19 g carbohydrates, 51 g total fat, 17 g saturated fat, 6 g fiber, 1,044 mg sodium

DAY
3

MEDITERRANEAN “PASTA” SALAD

This recipe introduces spiral-cut zucchini, what some call zoodles because of their resemblance to pasta noodles. You will need one of the inexpensive spiral-cutting devices, such as a Spirelli, Spiralizer, or one of the many others now on the market. While you could make do with a knife or mandoline, the spiral cutters are so much easier and quicker to use and generate thinner, more noodlelike slices. If you plan on having these noodle dishes with any regularity, it is well worth the modest investment.

Shorter noodles work best in this dish; spiral-cut the zucchini with short strokes to create noodles that are no more than 1½ to 2'' in length. The flavors in this “pasta” salad are highlighted by the herbs, so choose fresh herbs whenever possible.

Makes 8 servings

1 pound zucchini, spiral-cut with short strokes

8 ounces cherry tomatoes, halved

1 medium cucumber, quartered and sliced

5–6 scallions, finely sliced

½ cup black or kalamata olives, pitted, halved or sliced

8 ounces pepperoni, quartered and sliced

2 tablespoons chopped fresh basil or 2 teaspoons dried

1 tablespoon chopped fresh oregano or 1 teaspoon dried

¼ cup white vinegar

¼ cup extra-virgin olive oil

¼ cup grated Parmesan or Romano cheese (optional)

In a large bowl, combine the zucchini noodles, tomatoes, cucumber, scallions, olives, pepperoni, basil, oregano, vinegar, and olive oil and toss until well mixed. Top with cheese, if using.

Per serving: 240 calories, 8 g protein, 5 g carbohydrates, 21 g total fat, 5 g saturated fat, 2 g fiber, 569 mg sodium

BACON-
TOPPED MEAT LOAF WITH MUSHROOMS AND GRAVY

Here's a classic recipe tweaked to fit into the Wheat Belly lifestyle; I've replaced the bread crumbs found in traditional meat loaf with ground golden flaxseeds. I also introduce you to the useful practice of thickening gravy with coconut flour, rather than wheat flour or cornstarch.

Save any leftovers for sandwiches served on Wheat Belly Herbed Focaccia Bread (see
here
).

Makes 8 servings

1 pound ground beef

1 pound ground pork

2 eggs

½ cup ground golden flaxseeds

2 cups shredded carrots

1 medium onion, chopped

1 green bell pepper, seeded and chopped

1 teaspoon sea salt

½ teaspoon ground black pepper

4 strips bacon (preferably uncured)

2 tablespoons extra-virgin olive oil, coconut oil, or butter

4 ounces button mushrooms, sliced

1 cup beef broth

½ cup coconut flour

Preheat the oven to 350°F.

In a large bowl, combine the beef, pork, eggs, flaxseeds, carrots, onion, bell pepper, salt, and black pepper and mix thoroughly. Spread evenly into a 13'' × 9'' baking dish or shape into a loaf about 2½'' high. Lay the bacon strips over the top. Cover with foil and bake for 1 hour.

Meanwhile, in a medium skillet over medium-high heat, heat the oil or butter. Cook the mushrooms, stirring frequently, until lightly browned and softened. Remove from the heat and set aside.

After the meat loaf has cooked for 1 hour, remove the foil and carefully pour the drippings into the skillet with the mushrooms. Return the meat loaf to the oven, uncovered, and cook for 30 minutes, or until a thermometer inserted in the center registers 160°F and the meat is no longer pink.

Place the mushroom mixture over low heat and stir in the broth. Add the coconut flour, 1 tablespoon per minute, stirring frequently, until the desired thickness is obtained. Add additional salt and pepper to taste. Slice the meat loaf and serve topped with the gravy.

Per serving: 385 calories, 30 g protein, 12 g carbohydrates, 25 g total fat, 8 g saturated fat, 6 g fiber, 531 mg sodium

MASHED
“POTATOES”

Although not a grain, potatoes yield too many carbohydrates when cooked. This is a problem in your 10-Day Detox because excessive carbohydrates turn off your capacity to lose weight by triggering blood sugar and insulin to high levels. Rather than simply subtracting another common staple from your dinner table, here is a way to not just replace mashed potatoes, but to create something that tastes
even better,
but with none of the problems. Replace butter with extra-virgin olive oil for a dairy-free version.

Makes 4 servings

1 large head cauliflower, cut into florets

¼ cup canned coconut milk

2 tablespoons butter

¼ teaspoon sea salt

Ground black pepper to taste

Place a steamer basket in a large pot with 2'' of water. Bring to a boil, then reduce the heat to medium. Place the cauliflower in the basket, cover, and steam for 15 to 20 minutes, or until soft.

Remove from the heat and drain. In a blender, food processor, or food chopper, combine the cauliflower, coconut milk, butter, salt, and pepper. Blend or process until smooth.

Per serving: 131 calories, 4 g protein, 11 g carbohydrates, 9 g total fat, 6 g saturated fat, 4 g fiber, 214 mg sodium

DAY
4

SPICY ITALIAN FRITTATA

Here's a heavy-duty frittata that can fit into any meal. This Spicy Italian Frittata is used in this menu plan as a lunch dish, but it can fit just about anywhere.

Makes 6 servings

1 medium onion, chopped

2 cloves garlic, minced

8 ounces Italian sausage, loose or sliced

2 cups leaf spinach or kale

1 red bell pepper, seeded and chopped

1 teaspoon sea salt

⅛ teaspoon ground black pepper

10 eggs

2 teaspoons hot-pepper sauce

Preheat the oven to 375°F.

In a large ovenproof skillet over medium-high heat, cook the onion, garlic, and sausage, stirring frequently, until the onion is translucent and the sausage is no longer pink. Stir in the spinach or kale, bell pepper, salt, and black pepper and cook, covered, stirring occasionally, until the spinach or kale is wilted.

Meanwhile, in a large bowl, whisk the eggs. Stir in the hot sauce. Add the egg mixture to the sausage mixture and stir until evenly mixed. Cook without additional stirring for 3 minutes, or until the edges begin to firm. Transfer to the oven and bake for 15 minutes. Allow to cool slightly before serving.

Per serving: 192 calories, 17 g protein, 5 g carbohydrates, 11 g total fat, 4 g saturated fat, 1 g fiber, 644 mg sodium

SPAGHETTI
WITH MEATBALLS

This perennial favorite remains a part of your menu simply by replacing conventional pasta with zucchini noodles and not using bread crumbs in the meatballs.

This recipe is enormously simplified by using one of the spiral cutters discussed earlier in this section to create noodles. If you choose to use a store-bought tomato sauce, be sure to choose the brand with the least sugar and, whenever possible, choose brands, such as Muir Glen, that use BPA-free cans for tomatoes and tomato paste. Alternatively, make your own sauce from the recipe on the next page.

Makes 4 servings

1½ pounds ground beef

¼ cup ground golden flaxseeds

1 egg

1 tablespoon chopped fresh basil or 1 teaspoon dried

1 tablespoon chopped fresh oregano or 1 teaspoon dried

1 teaspoon sea salt

1 tablespoon extra-virgin olive oil

1 medium onion, chopped

3–4 cloves garlic, minced

1½ pounds zucchini, spiral-cut

1 jar (28 ounces) tomato sauce or 1 recipe Homemade Marinara Sauce (opposite page)

In a medium bowl, combine the beef, flaxseeds, egg, basil, oregano, and salt and mix by hand until thoroughly combined. Form into 1'' balls.

In a large skillet over medium-high heat, heat the oil. Cook the onion and garlic until the onion is translucent. Add the meatballs and cook, turning occasionally to cook all surfaces, for 10 minutes, or until lightly browned on the outside and no longer pink on the inside. Using a slotted spoon, transfer the meatballs and onion mixture to a large serving bowl and cover to keep warm. Add the zucchini “noodles” to the skillet and cook, covered, tossing occasionally, for 3 minutes, or until softened but not limp. Serve the noodles topped with the meatballs and tomato sauce.

Per serving: 537 calories, 40 g protein, 22 g carbohydrates, 33 g total fat, 11 g saturated fat, 7 g fiber, 1,578 mg sodium

HOMEMADE
MARINARA SAUCE

Makes 8 servings (8 cups)

4 tablespoons extra-virgin olive oil, divided

1 small onion, chopped

3 cloves garlic, minced

2 cans (28 ounces each) whole peeled tomatoes

1 can (6 ounces) tomato paste

1 teaspoon sea salt

1 tablespoon chopped fresh basil or 1 teaspoon dried

1 tablespoon chopped fresh oregano or 1 teaspoon dried

Ground black pepper to taste

In a large pot over medium-high heat, heat 1 tablespoon of the olive oil. Cook the onion and garlic until the onion is translucent.

Meanwhile, in a blender, blend the tomatoes briefly until smooth.

Transfer the tomatoes to the onion mixture. Add the remaining 3 tablespoons olive oil, the tomato paste, and salt, cover, reduce the heat to medium-low, and simmer for 90 minutes. Stir in the basil, oregano, pepper, and additional salt to taste.

Per serving: 127 calories, 3 g protein, 13 g carbohydrates, 7 g total fat, 1 g saturated fat, 3 g fiber, 788 mg sodium

DAY
5

CURRIED CHICKEN SOUP

Here is a variation on chicken soup that's rich with the flavors of curry, shiitake mushrooms, and cilantro. It's thickened with coconut milk to induce satiety. The best results are obtained by using homemade chicken broth, though store-bought (look for brands without wheat flour, cornstarch, or other grain derivatives) still yields a delicious end result.

Makes 6 servings

¼ cup coconut oil

1 pound chicken breasts, cubed

4 ounces shiitake mushrooms, sliced

1 quart chicken broth

2 cans (14 ounces each) coconut milk

¼ cup curry powder

2 tablespoons ground cinnamon

2 tablespoons chopped cilantro

¼ teaspoon sea salt

¼ teaspoon ground black pepper

In a large skillet over medium-high heat, heat the coconut oil. Cook the chicken until lightly browned and no longer pink on the inside. Add the mushrooms and cook, stirring, for 1 to 2 minutes, or until softened.

Stir in the chicken broth and coconut milk. Add the curry powder, cinnamon, cilantro, salt, and pepper. Stir until well mixed. Bring to a low simmer to heat through.

Per serving: 463 calories, 20 g protein, 10 g carbohydrates, 41 g total fat, 34 g saturated fat, 5 g fiber, 795 mg sodium

FETTUCCINE
ALFREDO

Cheese and butter are among the most benign forms of dairy because of their high fat content and the processes used to create them. However, because this is a dairy-rich dish, you can cut back on your reliance on dairy products, if desired, by replacing the cream with canned coconut milk and the butter with extra-virgin olive oil. Serve with a green vegetable such as steamed green beans or broccoli, or with a salad.

Makes 4 servings

½ cup grated Parmesan cheese

¾ cup grated Romano cheese

¼ cup butter

2 cloves garlic, minced

2 pounds zucchini, spiral-cut into fettuccine noodles

½ cup heavy cream or canned coconut milk

¼ teaspoon sea salt

Ground black pepper to taste

In a large serving bowl, combine the Parmesan and Romano cheeses and mix. Set aside.

In a large skillet over medium heat, melt the butter. Cook the garlic, stirring frequently, until it's just fragrant. Add the zucchini noodles and cook, covered, tossing occasionally, for 3 minutes, or until softened but not wilted. Add the cream or coconut milk and bring to a low simmer, then remove from the heat. Season with the salt and pepper.