Wheat Belly 10-Day Grain Detox (18 page)

Pour the noodle mixture into the bowl with the cheeses, toss, and serve.

Per serving: 368 calories, 13 g protein, 9 g carbohydrates, 31 g total fat, 20 g saturated fat, 2 g fiber, 724 mg sodium

CHOCOLATE
AVOCADO PUDDING

Here is a variation on chocolate pudding that is filling and healthy, without the sugar load typical of puddings. The avocados should be ripe so that the pudding is smooth and not bitter. Don't let the small serving size fool you: This pudding will fill you to bursting!

As with many Wheat Belly–style dishes, including goodies like this pudding, because all unhealthy ingredients like sugar and grains have been removed, you can have this pudding for breakfast or lunch as the meal itself. Because the pudding is not heated, it can also serve as a means to obtain prebiotic fibers/resistant starches by incorporating inulin powder, a green banana, or a raw potato. Because avocado is the main ingredient, this pudding is best consumed right away.

Makes 4 servings

3 large ripe avocados, halved and pitted

1 cup canned coconut milk

½ cup unsweetened cocoa powder

1 teaspoon vanilla extract

Sweetener equivalent to ½ cup sugar

½ teaspoon ground cinnamon

3 tablespoons shredded unsweetened coconut or ½ cup fresh berries (optional)

With a spoon, shell the avocado flesh into a blender. Add the coconut milk, cocoa, vanilla, sweetener, and cinnamon and blend until well mixed. Spoon into 4 individual serving bowls and chill in the refrigerator for 30 minutes. Top each serving with coconut or several fresh berries, if using.

Per serving: 342 calories, 6 g protein, 19 g carbohydrates, 32 g total fat, 16 g saturated fat, 12 g fiber, 19 mg sodium

DAY
6

EGGPLANT MINI PIZZAS

Here is an easy way to make a quick and portable single-serving-size pizza that can be handily transported to school or work. Of course, any number of variations are possible by adding different ingredients, such as green bell peppers, sausage, mushrooms, etc.

Makes 8

1 medium eggplant, sliced crosswise into ½''-thick slices

1 cup pizza sauce

2 ounces sliced pepperoni

¼ cup shredded mozzarella cheese

3 tablespoons extra-virgin olive oil

Preheat the oven to 375°F.

Arrange the eggplant slices on a baking sheet. Bake for 8 to 10 minutes, or until just lightly browned.

Remove from the oven and spread with the pizza sauce. Place 1 or 2 slices of pepperoni on each eggplant slice, then sprinkle generously with the cheese. Drizzle about 1 teaspoon olive oil over the top of each. Bake for 4 to 5 minutes, or until the cheese is melted.

Per serving: 176 calories, 7 g protein, 11 g carbohydrates, 12 g total fat, 4 g saturated fat, 4 g fiber, 275 mg sodium

PORK
THAI STIR-FRY

If you love the flavors of garlic, ginger, curry, and cilantro found in many Thai dishes, you'll love this Pork Thai Stir-Fry. This dish can be served alone or, to make it more substantial, served on top of “riced” cauliflower (cauliflower that has been steamed, then pulsed in a food processor or food chopper to reduce it to rice-size granules, as described in the
Shrimp Fried “Rice”
recipe). Use your choice of pork, such as pork chop, tenderloin, baby back rib, or ham. All introduce their own unique flavors. Because the fish sauce typically comes quite heavily salted, it's usually not necessary to add additional salt to this dish. Nonetheless, taste your dish before serving to gauge the need for any additional salt.

Makes 4 servings

1 tablespoon coconut oil

2 cloves garlic, minced

4–5 scallions, chopped

1 pound boneless pork or ham, cubed or thinly sliced

1 tablespoon grated fresh ginger

1 large head broccoli, cut into florets

4 ounces shiitake mushrooms, sliced

½ cup coconut milk

1 tablespoon red curry sauce

¼ cup fish sauce

2 tablespoons chopped cilantro

In a large skillet over medium-high heat, heat the coconut oil. Cook the garlic and scallions until the garlic is fragrant. Add the pork or ham and the ginger. Cook, stirring occasionally, for 7 to 8 minutes, or until the pork is no longer pink.

Add the broccoli, mushrooms, coconut milk, curry sauce, and fish sauce and cook, covered, stirring occasionally, for 5 minutes, or until the broccoli is softened. Top with the cilantro before serving.

Per serving: 289 calories, 31 g protein, 11 g carbohydrates, 14 g total fat, 10 g saturated fat, 5 g fiber, 1,565 mg sodium

DAY
7

CHORIZO, PEPPER, AND AVOCADO SKILLET

We no longer confine breakfast dishes to breakfast, but have them for lunch or dinner, too. Breakfast skillets are almost always exploding with potatoes, but we don't want the blood sugar problems of their excessive starch. We use roasted radishes in place of potatoes. Don't be turned off by the radishes; their taste and texture change substantially with roasting, and they fill out your skillet just like potatoes with none of the health problems. If you feel it requires too much time and effort to prepare during a busy week, swap this recipe for one of the easier lunch recipes and save this recipe for a weekend lunch when you have more time.

Makes 4 servings

1 pound radishes, quartered

4 tablespoons extra-virgin olive oil, divided

½ teaspoon sea salt

½ teaspoon ground black pepper

1 clove garlic, minced

4 scallions, sliced

12 ounces chorizo sausage, sliced

1 green bell pepper, seeded and coarsely sliced

2 cups sliced kale or spinach

4 large eggs

1 large avocado, cut into small cubes

Preheat the oven to 425°F.

In a medium shallow baking pan, combine the radishes, 2 tablespoons of the olive oil, the salt, and black pepper and toss to coat evenly. Roast for 20 minutes. Reduce the heat to 350°F.

Meanwhile, in a cast-iron or other ovenproof skillet over medium-high heat, heat the remaining 2 tablespoons olive oil. Cook the garlic and scallions, stirring frequently, for 2 minutes, or until the garlic is fragrant. Add the sausage and bell pepper and cook, stirring occasionally, until the sausage is no longer pink. Add the kale or spinach, cover, and cook for 2 to 3 minutes, or until wilted. Stir the roasted radishes into the sausage mixture.

With a large spoon, make 4 depressions in the mixture, evenly spaced apart. Crack an egg into each depression. Place in the oven and bake for 10 minutes, or until the eggs set.

Remove from the oven, add additional sea salt and black pepper to taste, and sprinkle the avocado cubes over the top.

Per serving: 689 calories, 30 g protein, 15 g carbohydrates, 57 g total fat, 17 g saturated fat, 6 g fiber, 1,381 mg sodium

BACON-
WRAPPED CHICKEN BREASTS STUFFED WITH SPINACH, MUSHROOMS, AND ROASTED RED PEPPERS

Here is a way to have a chicken dish that is nutritionally complete, including plenty of veggies. You might therefore find that just 1 of these stuffed chicken breasts is sufficient as a meal by itself. You can, of course, always add a side dish or salad to suit bigger appetites.

Makes 4 servings

4 boneless, skinless chicken breasts (approximately 2 pounds)

1 tablespoon extra-virgin olive oil

2 cloves garlic, minced

1 medium onion, chopped

4 ounces portobello mushrooms, sliced

½ cup roasted red peppers

4 cups fresh spinach or 1 box (10 ounces) frozen spinach, thawed and squeezed dry

1 teaspoon sea salt

½ teaspoon ground black pepper

8 strips bacon (preferably uncured)

Preheat the oven to 350°F.

Lay each chicken breast flat and, with a sharp knife, cut a pocket in each breast by starting at the thickest part and then cutting horizontally, stopping short of cutting all the way through. Set aside.

In a large skillet over medium-high heat, heat the oil. Cook the garlic and onion for 2 to 3 minutes, or until softened. Add the mushrooms, roasted peppers, spinach, salt, and black pepper and cook, covered, stirring occasionally, for 4 minutes, or until the mushrooms have softened and the spinach is wilted. Transfer to a large bowl and set aside.

Place the chicken breasts in the skillet and cook for 4 to 6 minutes, turning once, or until both sides are browned. Remove from the heat and place on a large plate. Allow to cool for several minutes, then spoon the reserved spinach mixture into the pocket of each breast and close. Wrap each breast with 2 strips of bacon in a spiral pattern. Place in a baking dish and bake for 25 minutes, or until the bacon is cooked and a thermometer inserted in the thickest portion of the chicken registers 165°F.

Per serving: 457 calories, 54 g protein, 6 g carbohydrates, 24 g total fat, 7 g saturated fat, 2 g fiber, 954 mg sodium

DAY
8

SPICY MINESTRONE

Don't you love how the flavors of the vegetables mingle in a good minestrone? Here, we jazz it up a bit further with some peppery hot sauce and basil. Look for BPA-free brands of diced tomatoes and tomato paste; I use Muir Glen brand.

Makes 6 servings

4 tablespoons extra-virgin olive oil, divided

1 onion, chopped

2 cloves garlic, minced

1 quart chicken broth

1 quart water

1 can (14 ounces) diced tomatoes

1 can (6 ounces) tomato paste

2 teaspoons hot-pepper sauce

2 celery ribs, chopped

8 ounces green beans, cut into 1'' pieces

1 can (15 ounces) pinto beans, drained and rinsed

4 ounces button mushrooms, sliced

1½ teaspoons sea salt

1 teaspoon ground black pepper

4 cups chopped fresh spinach or 1 box (10 ounces) frozen chopped spinach, thawed and squeezed dry

¼ cup fresh basil, chopped

In a large stockpot over medium-high heat, heat 1 tablespoon of the olive oil. Cook the onion and garlic, stirring frequently, for 2 to 3 minutes, or until softened.

Increase the heat to high and add the broth, water, tomatoes, tomato paste, hot sauce, celery, green beans, pinto beans, mushrooms, remaining 3 tablespoons olive oil, salt, and black pepper. Cover and bring to a boil. Reduce the heat and simmer, partially covered, for 15 minutes. Add the spinach and basil and cook for 10 minutes, or until the vegetables are tender. Taste and adjust the salt and black pepper, if needed.

Per serving: 201 calories, 7 g protein, 22 g carbohydrates, 11 g total fat, 1 g saturated fat, 6 g fiber, 1,583 mg sodium

SHRIMP
FRIED “RICE”

Absent any grains, this Shrimp Fried “Rice,” as with many other dishes created for the Wheat Belly lifestyle, is deceptively filling. It can therefore be confidently served by itself for dinner or for another meal.

Makes 4 servings

1 head cauliflower, cut into florets

2 tablespoons coconut oil

5–6 scallions, chopped

1 pound cooked shrimp, deveined and tails removed

1 tablespoon grated fresh ginger

1 cup grated carrots

1 green bell pepper, seeded and chopped

3 tablespoons gluten-free soy sauce or tamari

2 tablespoons fish sauce

2 tablespoons sesame oil

2 eggs

Ground black pepper to taste

Place a steamer basket in a large pot with 2'' of water. Bring to a boil over medium-high heat. Place the cauliflower florets in the basket and steam for 20 minutes, or until softened. Transfer to a food chopper or food processor and pulse to reduce to rice-size pieces.

Meanwhile, in a large skillet over medium-high heat, heat the coconut oil. Cook the scallions for 1 to 2 minutes, or until tender. Add the shrimp, ginger, carrots, and bell pepper. Cook, covered, stirring occasionally, for 4 to 5 minutes, or until the carrots and bell pepper have softened.

Add the riced cauliflower, soy sauce or tamari, fish sauce, sesame oil, eggs, and black pepper and stir until well combined. Cook, covered, stirring occasionally, for 2 minutes, or until the eggs solidify.

Per serving: 347 calories, 32 g protein, 16 g carbohydrates, 18 g total fat, 8 g saturated fat, 5 g fiber, 2,510 mg sodium

DAY
9

JUMBO GINGERBREAD NUT MUFFINS

Once you try these jumbo-size, nut- and oil-rich muffins, you will appreciate how filling they are. They are made with eggs, coconut oil, almonds, and other nuts and seeds, so they are also very healthy. You can also add a schmear of cream cheese or a bit of unsweetened fruit butter for extra flavor. To fill out a lunch, add a chunk of cheese, some fresh berries or sliced fruit, or an avocado. While walnuts and pumpkin seeds are called for in the recipe to add crunch, you can substitute your choice of nut or seed, such as pecans, pistachios, or sunflower seeds.

A jumbo muffin pan is used in this recipe, but a smaller muffin pan can be substituted. If a smaller pan is used, reduce baking time by about 5 minutes, though always assess doneness by inserting a wooden pick into the center of a muffin and making sure it comes out clean. If you make the smaller size, pack 2 muffins for lunch.

Makes 6

4 cups almond meal/flour

1 cup shredded unsweetened coconut

½ cup chopped walnuts

½ cup pumpkin seeds

Sweetener equivalent to ¾ cup sugar

2 teaspoons ground cinnamon

1 tablespoon ground ginger

1 teaspoon ground nutmeg

½ teaspoon ground cloves

1 teaspoon sea salt

3 eggs

½ cup coconut oil, melted

1 teaspoon vanilla extract

½ cup water

Preheat the oven to 350°F.

Place paper liners in a 6-cup jumbo muffin pan or grease the cups with coconut or other oil.