Wheat Belly: Lose the Wheat, Lose the Weight and Find Your Path Back to Health (32 page)

Artificial sweeteners are used.
The compromise I draw in order to re-create several familiar dishes sans sugar is to use the artificial or non-nutritive sweeteners that I believe are the most benign and well tolerated by the majority. Erythritol, xylitol, sucralose, and stevia are among the sweeteners that will not impact blood sugar levels, nor cause gastrointestinal distress as mannitol or sorbitol can. They are also safe, lacking the adverse potential health consequences of aspartame and saccharin. One widely available erythritol/stevia mix (which actually contains a
component
of stevia called rebiana) is Truvia, the sweetener I used in testing most of these recipes.

The quantity of sweeteners specified may also seem low and the quantity may need to be adjusted to your preference. Because most people who eliminate wheat from their diet have a reawakened sensitivity to sweetness, they find most conventional sweet foods
sick-eningly
sweet. This has been addressed by reducing the dose of sweetener in the recipes. If you are just starting out on your wheat-free journey, however, and still desire sweetness, then feel free to increase the quantity of artificial sweetener over that specified.

Also note that the potency of various sweeteners, especially stevia powdered extracts, varies in sweetness, since some are combined with fillers like maltodextrin or inulin. Consult the label of the sweetener you purchase or use the following conversions to determine the sucrose equivalent of your sweetener.

1 cup sucrose =

1 cup Stevia Extract in the Raw (and other stevia extracts mixed with maltodextrin meant to match sucrose ounce for ounce)

1 cup granulated Splenda

¼ cup stevia extract powder (e.g., Trader Joe’s); however, more so than other sweeteners, stevia extract powders differ widely in sweetness. It is best to consult the label for sucrose equivalent of the specific brand you purchase.

1/3 cup + 1½ tablespoons (or approximately 7 tablespoons) Truvia

2 tablespoons liquid stevia extract

1 1/3 cups erythritol

1 cup xylitol

Lastly, these recipes were created with a busy schedule and limited time in mind and are therefore reasonably easy to prepare. Most ingredients used are widely available.

To be safe, please note that anyone with celiac disease or its nonintestinal equivalents should also choose ingredients that are gluten-free. All ingredients I’ve listed in the recipes were chosen to be readily available as gluten-free, but obviously, you can never control the behavior of every food manufacturer and what they put in their products. Check to be sure.

BERRY-COCONUT SMOOTHIE

This smoothie is perfect for a breakfast on the run or as a quick snack. You will find it more filling than most smoothies thanks to the coconut milk. Berries are the only sweetener, which keeps the sugar to a minimum.

Makes 1 serving

½ cup coconut milk

½ cup low-fat plain yogurt

¼ cup blueberries, blackberries, strawberries, or other berries

½ cup unflavored or vanilla whey protein powder

1 tablespoon ground flaxseeds (can be purchased pre-ground)

½ teaspoon coconut extract

4 ice cubes

Combine the coconut milk, yogurt, berries, whey protein, flaxseed, coconut extract, and ice cubes. Blend until smooth. Serve immediately.

GRANOLA

This granola will satisfy most people’s desire for a sweet, crunchy snack, though its taste and look are different from those of conventional granola. You can also have the granola as a cereal with milk, coconut milk, soymilk, or unsweetened almond milk. The oats (or quinoa) and dried fruit included in this mix can have blood sugar consequences, but the quantities are modest and therefore likely to have limited blood sugar effects in most people.

Makes 6 servings

½ cup quinoa flakes or old-fashioned rolled oats

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

¼ cup raw hulled pumpkin seeds (pepitas)

1 cup chopped raw cashews

½ cup sugar-free vanilla syrup (e.g., Torani or DaVinci)

¼ cup walnut oil

1 cup chopped pecans

½ cup sliced almonds

¼ cup raisins, dried cherries, or unsweetened dried cranberries

Preheat the oven to 325°F.

Combine the quinoa or oats, ground flaxseeds, pumpkin seeds, ½ cup of the cashews, the vanilla syrup, and walnut oil in a large bowl and toss to coat. Spread the mixture in 8 x 8-inch baking pan and press to make an even layer about ½ inch thick. Bake until nearly dry and crispy, about 30 minutes. Let the mixture cool in the pan for at least 1 hour.

Meanwhile, combine the pecans, almonds, dried fruit, and remaining ½ cup cashews in a large bowl.

Break the cooled quinoa-flax mixture into little pieces. Stir into the nut-fruit bowl.

HOT COCONUT FLAXSEED CEREAL

You will be surprised how filling this simple hot breakfast cereal can be, especially if coconut milk is used.

Makes 1 to 2 servings

½ cup coconut milk, whole dairy milk, full-fat soymilk, or unsweetened almond milk

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

¼ cup unsweetened coconut flakes

¼ cup chopped walnuts, walnut halves, or raw hulled sunflower seeds

Ground cinnamon

¼ cup sliced strawberries, blueberries, or other berries (optional)

Combine the milk, ground flaxseeds, coconut flakes, and walnuts or sunflower seeds in a microwaveable bowl and microwave for 1 minute. Serve topped with a sprinkle of cinnamon and a few berries if desired.

EGG AND PESTO BREAKFAST WRAP

This delicious wrap can be prepared the evening before and refrigerated overnight as a convenient and filling breakfast.

Makes 1 serving

1 Flaxseed Wrap (page
244
)

1 tablespoon basil pesto or sun-dried tomato pesto

1 hard-boiled egg, peeled and sliced thinly

2 thin slices tomato

Handful of baby spinach or shredded lettuce

If the wrap is freshly made, allow it to cool for 5 minutes. Then spread the pesto in a 2-inch strip down the center of the wrap. Placed sliced egg on the pesto strip, followed by tomato slices. Top with spinach or lettuce. Roll up

FLAXSEED WRAP

Wraps made with flaxseed and egg are surprisingly tasty. Once you get the hang of it, you can whip up a wrap or two in just a few minutes. If you have two pie pans, you can make two wraps at a time and accelerate the process (though they will need to be microwaved one at a time). Flaxseed wraps can be refrigerated and will keep for a few days. Healthy variations are possible simply by using various vegetable juices (such as spinach or carrot) in place of the water called for.

Makes 1 serving

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

¼ teaspoon baking powder

¼ teaspoon onion powder

¼ teaspoon paprika

Pinch of fine sea salt or celery salt

1 tablespoon coconut oil, melted, plus more for greasing the pans

1 tablespoon water

1 large egg

Mix together the ground flaxseeds, baking powder, onion powder, paprika, and salt in a small bowl. Stir in the 1 tablespoon coconut oil. Beat in the egg and 1 tablespoon water until blended.

Grease a microwave-safe glass or plastic pie pan with coconut oil. Pour in the batter and spread evenly over the bottom. Microwave on high for 2 to 3 minutes until cooked. Let cool about 5 minutes.

To remove, lift up an edge with a spatula. If it sticks, use a pancake turner to gently loosen from the pan. Flip the wrap over and top with desired ingredients.

TURKEY-AVOCADO WRAPS

Here’s one of hundreds of ways to use my flaxseed wraps for a tasty and filling breakfast, lunch, or dinner. As an alternative to making this with a sauce, spread a thin layer of hummus or pesto on the wrap before adding the other ingredients.

Makes 1 serving

Flaxseed Wrap (opposite), cooled if freshly made

3 or 4 deli slices roast turkey

2 thin slices Swiss cheese

¼ cup bean sprouts

½ Hass avocado, thinly sliced

Handful of baby spinach leaves or shredded lettuce

1 tablespoon mayonnaise, mustard, wasabi mayonnaise, or sugar-free salad dressing

Place the turkey and Swiss cheese in the center of the wrap. Spread the bean sprouts, avocado, and spinach or lettuce on top. Top with a dollop of mayo, mustard, or other favorite condiment. Roll up.

MEXICAN TORTILLA SOUP

There’s no tortilla in this Mexican tortilla soup, just the idea of something to accompany foods that go with tortillas. I made this recipe for my family and it was one I regretted not doubling up on, as everybody asked for seconds.

Makes 4 servings

4 cups low-sodium chicken broth

¼ cup extra-virgin olive oil

1 pound boneless, skinless chicken breasts, cut into ½-inch chunks

2 to 3 garlic cloves, minced

1 large Spanish onion, finely chopped

1 red bell pepper, finely chopped

2 tomatoes, finely chopped

3 to 4 jalapeño chile peppers, seeded and finely chopped Fine sea salt and ground black pepper

2 Hass avocados

1 cup shredded Monterey Jack or Cheddar cheese (4 ounces)

½ cup chopped fresh cilantro

4 tablespoons sour cream

Bring the broth to a boil in a large saucepan over medium heat; keep warm.

Meanwhile, heat the oil in a large skillet over medium heat. Add the chicken and garlic and cook until the chicken is nicely browned, 5 to 6 minutes.

Add the cooked chicken, onion, bell pepper, tomatoes, and jalapeños to the stock. Return the broth to a boil. Reduce to a simmer, cover, and cook for 30 minutes. Add salt and black pepper to taste.

Halve the avocados lengthwise, remove the pits, and peel. Cut lengthwise into ¼-inch-thick slices.

Ladle the soup into shallow soup bowls. Top each bowl with sliced avocado, cheese, cilantro, and a spoonful of sour cream.

TUNA-AVOCADO SALAD

Few combinations burst with as much flavor and zest as this mixture of avocado with lime and fresh cilantro. If being prepared for later, the avocado and lime are best added just before serving. The salad can be served as is or with added salad dressing. Avocado salad dressings match particularly well.

Makes 2 servings

4 cups mixed greens or baby spinach

1 carrot, shredded

4 ounces tuna (pouch or canned)

1 teaspoon chopped fresh cilantro

1 avocado, pitted, peeled, and cubed

2 lime wedges

Combine the greens and carrot in a salad bowl (or storage bowl). Add the tuna and cilantro and toss to combine. Just before serving, add the avocado and squeeze the lime wedges over the salad. Toss and serve immediately.

WHEAT-FREE PIZZA

While the “crust” of this wheat-free pizza is not sturdy enough to hold in your hand, it will certainly satisfy your nostalgic craving for pizza—with none of the undesirable consequences. Just a slice or two will leave you positively stuffed, and kids love it. Pick a bottled pizza sauce without high-fructose corn syrup or sucrose.

Makes 4 to 6 servings

1 head cauliflower, cut into 1- to 2-inch pieces

About 3/4 cup extra-virgin olive oil

2 large eggs

3 cups shredded mozzarella cheese (12 ounces)

Choice of meat toppings: ½ pound sausage (preferably uncured), sliced pepperoni (preferably uncured); ground beef, turkey, or pork

12 ounces pizza sauce or 2 cans (6 ounces each) tomato paste

Choice of vegetable toppings: chopped bell peppers (green, red, or yellow); sun-dried tomatoes; chopped onions or scallions; minced garlic; fresh spinach; sliced olives; chopped or sliced portobello mushrooms; diced broccoli or asparagus

Fresh or dried basil

Fresh or dried oregano

Black pepper

¼ cup grated Parmesan cheese

In a large pot of boiling water or in a vegetable steamer, cook the cauliflower until soft, about 20 minutes. Drain the cauliflower and transfer to a large bowl. Mash until the consistency of mashed potatoes with minimal “chunks.” Add ¼ cup of the oil, the eggs, and 1 cup of the mozzarella cheese and mix well.

Preheat the oven to 350°F. Lightly coat a pizza pan or large rimmed baking sheet with about 1 tablespoon olive oil.

Pour the cauliflower mixture onto the pizza pan and press the “dough” into a flat, pizzalike shape no more than ½ inch thick, mounding it up higher at the edges. Bake for 20 minutes.

If using ground meat, cook in a skillet until browned and cooked through.

Remove the pizza “crust” from the oven (leave the oven on) and spread it with pizza sauce or tomato paste, the remaining 2 cups mozzarella, vegetable and meat toppings, basil, oregano, and pepper. Drizzle with the remaining ½ cup olive oil and sprinkle with the Parmesan. Bake until the mozzarella melts, 10 to 15 minutes.

Cut the pizza into wedges and use a spatula to transfer to plates.

ZUCCHINI “PASTA” WITH BABY BELLA MUSHROOMS

Using zucchini in place of conventional wheat pasta provides a different taste and texture, but is quite delicious in its own right. Because the zucchini is less assertive in taste than wheat pasta, the more interesting the sauce and toppings, the more interesting the “pasta” will be.

Makes 2 servings

1 pound zucchini

8 ounces uncured (nitrite-free) sausage, ground beef, turkey, chicken, or pork (optional)

3 to 4 tablespoons extra-virgin olive oil

8 to 10 baby bella or cremini mushrooms, sliced

2 to 3 garlic cloves, minced

2 tablespoons chopped fresh basil

Salt and ground black pepper

1 cup tomato sauce or 4 ounces pesto

¼ cup grated Parmesan cheese

Using a vegetable peeler, peel the zucchini. Cut the zucchini lengthwise into ribbons using the vegetable peeler until you reach the seed core. (Reserve the seed core and peel for another use, such as a salad.)

If using meat: Heat 1 tablespoon of the oil in a large skillet. Cook the meat, breaking it up with a spoon, until cooked through. Drain off the fat. Add 2 tablespoons of the oil to the skillet along with the mushrooms and garlic. Cook until the mushrooms soften, 2 to 3 minutes.