Wheat Belly (Revised and Expanded Edition)

by William Davis

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

  1 teaspoon of powdered inulin or FOS powder (optional)

  If using a green banana, skin and coarsely chop it. It is easier to use a knife and cut the skin lengthwise first, then shell out the pulp. If using a potato, coarsely chop it; peel off the skin if any green discoloration is present. Place either the banana or the potato in a blender, followed by the water, cocoa powder, coffee, vanilla, sweetener, and, if desired, inulin. Blend until well mixed and the banana or potato have been liquefied. Serve immediately.

  BLUEBERRY, CARROT, AND KALE PREBIOTIC SHAKE

  If you are into getting more greens and other nutritious foods through a shake or smoothie, here is one way to combine them with prebiotic fibers.

  The spinach is interchangeable with your choice of greens, such as kale or collard greens.

  MAKES 1 SHAKE

  1 medium green banana or medium raw, peeled white potato (Use only half a banana or potato at the start of your program.)

  1 cup fresh kale

  1 medium carrot, coarsely sliced

  ½ cup blueberries, fresh or frozen

  1 cup water

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

  1 teaspoon of powdered inulin or FOS powder (optional)

  If using a green banana, skin and coarsely chop it. It is easier to use a knife and cut the skin lengthwise first, then shell out the pulp. If using a potato, coarsely chop it; peel off the skin if any green discoloration is present. Place either the banana or the potato in a blender, followed by the kale, carrot, blueberries, water, sweetener, and, if desired, inulin. Blend until well mixed and the banana or potato have been liquefied. Serve immediately.

  STRAWBERRY, LIME, AND AVOCADO PREBIOTIC SHAKE

  The avocado added to this shake creates a wonderful thick, rich consistency. (The same effect can be obtained in any of the other shake recipes, too.) While you can use freshly squeezed key lime juice, the bottled variety also works well.

  MAKES 1 SHAKE

  1 medium green banana or medium raw, peeled white potato (Use only half a banana or potato at the start of your program.)

  1 small to medium avocado, pitted and peeled

  ½ cup strawberries, fresh or frozen

  1 cup water, plus more as needed

  2 tablespoons key lime juice

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

  1 teaspoon of powdered inulin or FOS powder (optional)

  If using a green banana, skin and coarsely chop it. It is easier to use a knife and cut the skin lengthwise first, then shell out the pulp. If using a potato, coarsely chop it; peel off the skin if any green discoloration is present. Place either the banana or the potato in a blender, followed by the avocado, strawberries, water, key lime juice, sweetener, and, if desired, inulin. Blend until well mixed and the banana or potato have been liquefied. If a thinner consistency is desired, add additional water. Serve immediately.

  PEPPERMINT-MOCHA COFFEE

  Save around $5 on your daily coffee kick with this delicious coffeehouse-style drink, powered with inulin prebiotic fiber.

  SERVES 5

  2 cups half-and-half or coconut milk (canned), plus more as needed

  ¼ cup + 1 tablespoon unsweetened cocoa powder

  Sweetener equivalent to ¼ cup sugar

  1 tablespoon vanilla extract

  ½ teaspoon peppermint extract (see Note)

  1 teaspoon inulin

  3 to 4 cups brewed coffee

  In small saucepan over medium-low heat, combine the half-and-half, cocoa powder, sweetener, and vanilla, stirring frequently until the cocoa and sweetener are dissolved. Remove from the heat and allow to cool 10 minutes.

  Stir in the peppermint extract and inulin. To serve, pour ½ cup of the peppermint-mocha mixture into a serving of coffee and stir. Store the remaining peppermint-mocha mixture in an airtight container in the refrigerator. It will keep for up to 1 week.

  NOTE

  A little peppermint extract goes a long way. If you find the peppermint overpowering, reduce the quantity and/or dilute it with additional half-and-half or coconut milk. If the peppermint extract is oil-based, pour ½ cup of the peppermint-mocha mixture into an empty coffee cup, blend briefly with an immersion/stick blender, then add the coffee.

  VARIATIONS

  You can make interesting variations by adding 2 teaspoons coconut extract or a dash of ground cinnamon and a dash of ground nutmeg.

  CHOCOLATE-COATED GREEN BANANA BITES

  Green, unripe bananas are an excellent source of prebiotic fibers, but they are tough to eat, due to their chalky texture. You can conceal that texture by including a green banana in your smoothie or shake or you can make these simple Chocolate-Coated Green Banana Bites. If each banana is cut into six pieces, each bite yields as much as 2 to 3 grams of prebiotic fibers toward your daily goal of 20 grams per day.

  Purchase bananas as green as possible and store them in the refrigerator, where they will stay green for around 5 days.

  MAKES 12 BITES

  2 green bananas

  1 (3.5-ounce) chocolate bar of 85% or higher cacao (e.g., Lindt Excellence 85% [or 90%] Cocoa)

  Peel the bananas by cutting the skin lengthwise, then shelling out the pulp. Cut each banana into six pieces.

  Break the chocolate into pieces, then place them in a microwave-safe bowl and microwave for 30 seconds, repeating, as needed, until melted. (Alternatively, use a double-boiler setup to melt the chocolate.)

  Using toothpicks, dip each banana segment into the chocolate, turning to coat. Transfer each chocolate-coated bite to a large plate covered with wax paper. Cool and store in the refrigerator for up to 4 days.

  FERMENTED ROSEMARY DILL POTATOES

  Here’s an easy way to add both probiotics and prebiotics to your routine: fermented raw potatoes. The mildly tangy flavor of these fermented raw potatoes, jazzed up with fresh rosemary and dill, go well tossed into a salad, though you can just eat them right out of the jar, too.

  Don’t worry about carbs here. Because they are raw, there are zero net carbs but plenty of fiber. When you lactate-ferment raw potatoes, you also cultivate beneficial bacterial species such as Lactobacillus, Bifidobacterium, Leuconostoc, and others that add to healthy bowel flora.

  The recipe is simple, but there are some reminders to make sure that fermentation can proceed. First, use filtered or distilled water, as tap water contains chlorine and fluoride that block fermentation. Likewise, do not use iodized salt, as iodine will block fermentation. Sea salt works well, as it contains negligible iodine.

  4 cups filtered or distilled water

  1 tablespoon sea salt, plus more as needed

  1 medium to large, unpeeled white potato, chopped into ½-inch cubes

  2 sprigs fresh rosemary

  2 sprigs fresh dill

  2 tablespoons whole peppercorns

  Pour the filtered water into a jar large enough to contain approximately 6 cups of fluid, followed by enough salt to generate the level of saltiness you desire (e.g., 1 tablespoon).

  If any green tinge is present on the skin of the (unpeeled) potatoes, remove it. Add the potatoes to the jar, followed by the rosemary, dill, and peppercorns. Cover with a paper towel, cheesecloth, or other non-airtight device.

  You will see the water turn cloudy over the next 48 hours, along with tiny bubbles, all reflecting the process of fermentation. If any white film appears on the top, remove it with a spoon and discard it. When the water is moderately cloudy and the potatoes have that lactic acid “zing,” typically within 48 to 72 hours, transfer the jar to the refrigerator. Store for up to 1 week.

  SPICY FERMENT
ED PICKLES

  Most store-bought pickles are not fermented, but they are pickled in brine and vinegar. Here is how to make fermented pickles livened up with the flavors of coriander, dill, garlic, and onion.

  While most foods ferment within 48 to 72 hours, these pickles typically require 2 or more weeks for full fermentation. You can judge this by tasting: Fully fermented pickles should be modestly tart.

  4 to 5 cloves garlic, sliced in half

  4 to 5 green onions, sliced

  2 teaspoons whole mustard seeds

  1½ tablespoons whole dill seeds

  1 tablespoon whole peppercorns

  1 tablespoon whole coriander seeds

  4 cups filtered or distilled water

  1 tablespoon sea salt or other non-iodized salt

  1 pound Kirby (pickling) cucumbers

  In a large mason jar or other non-metal, non-plastic container with a secure top, combine the garlic, green onions, mustard seeds, dill seeds, peppercorns, coriander seeds, water, and salt, and stir. Add the cucumbers, then cover loosely with the top. (Gas is produced during fermentation, and it needs to be released.)

  Ferment for about 2 weeks or until tart. Keep covered and refrigerated for up to 3 months.

  CRANBERRY-MANGO SUPER PROBIOTIC YOGURT

  You can make yogurt using a probiotic supplement. By doing so, you propagate the microbial species in the probiotic and amplify their counts even higher than that contained in the original capsule(s). Not only can you increase the numbers of probiotic bacteria, but you can also eat the yogurt in place of the probiotics and save money, as you can consume, say, ½ cup of the yogurt per day in place of a probiotic capsule.

  Just be sure to choose a probiotic preparation that does not contain Saccharomyces, Aspergillus, or other fungi, else you risk making booze—alcoholic fermentation—rather than the lactic acid fermentation that bacterial species like Lactobacillus and Bifidobacterium perform. The capsule should contain a minimum of one billion CFUs of bacteria (number of bacteria).

  You will need a means of maintaining this mixture at 100 to 110°F for an extended period. We ferment longer than most yogurt makers advise because we desire higher probiotic bacterial counts. By following this method, you should obtain bacterial counts in the trillions. A yogurt maker, Instant Pot, rice maker (provided it has a low-temperature setting), sous vide device, or even your oven turned on to any temperature for 60 to 90 seconds every 4 hours will get the job done. It also helps to have a thermometer to track the temperatures of your yogurt, as some yogurt makers and other devices heat to temperatures of 115 to 125°F or even higher, which kills the probiotic bacteria and does not always yield yogurt.

  Add your choice of berries and a squirt of liquid stevia or other safe sweetener for a big wallop of tasty probiotics. While the raw ingredients are high in carbs, including mango (which is on our “avoid” list), microorganisms ferment sugars to lactic acid, and the end product should be low-carb and not sweet.

  SERVES 6

  1 cup fresh or frozen mango, pureed

  ½ cup cranberry juice

  2 tablespoons raw potato starch

  1 capsule probiotic

  1 quart half-and-half

  In a large glass or ceramic bowl, combine the pureed mango, cranberry juice, potato starch, and probiotic, and stir by hand (do not use a blender). Stir in the half-and-half.

  Maintain the mixture at 100 to 110°F for 30 to 36 hours, then cover and refrigerate it for up to 3 weeks.

  BREAKFASTS

  Breakfasts can be as simple as three eggs, some slices of (uncured, nitritefree) bacon, and avocado slices, simple foods that you are already familiar with. Remember: Grain-free, healthy breakfast can also include dishes you would ordinarily consume as lunch or dinner. A big salad, leftover grain-free pizza, or piece of salmon is perfectly acceptable.

  But if you’d like to re-create familiar foods minus all the problems of grains, here’s how to make “granola” without problem ingredients, hot cereal, breakfast wraps, muffins, and others.

  HOMEMADE APPLE PIE GRANOLA

  Readers find this Wheat Belly granola recipe helpful for snacks and travel food, as well as a healthy replacement for breakfast cereals.

  You can purchase dehydrated apples at most major supermarkets or specialty food stores or you can dehydrate them yourself (which is very easy to do if you have an inexpensive dehydrator).

  MAKES 10 CUPS

  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 cup dehydrated apples, coarsely chopped by hand or in a food chopper

  Sweetener equivalent to ½ cup sugar

  2 teaspoons ground cinnamon

  1 teaspoon ground nutmeg

  ½ teaspoon ground cloves

  2 teaspoons vanilla extract

  ¼ cup coconut oil, melted

  Preheat the oven to 275°F.

  In a large bowl, combine the sunflower seeds, pumpkin seeds, pecans, almonds, coconut, apples, sweeter, cinnamon, nutmeg, and cloves, and mix thoroughly.

  In a small bowl, mix the vanilla extract and coconut oil, then stir into the seed/nut mixture until well mixed.

  Spread the granola mixture on a large baking sheet and bake for about 20 minutes, stirring halfway through, or until lightly browned. Remove and cool. Store covered in a cupboard and consume within 1 week.

  HOT COCONUT FLAXSEED CEREAL

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

  SERVES 1 TO 2

  ½ cup coconut milk (canned)

  ½ cup ground golden flaxseed

  ¼ cup unsweetened coconut flakes

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

  ½ teaspoon ground cinnamon

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

  In a microwavable bowl, combine the milk, flaxseed, coconut flakes, and walnuts, and microwave for 1 minute. Serve topped with a sprinkle of cinnamon and, if desired, a few berries.

  EGG AND PESTO BREAKFAST WRAP

  This delicious wrap can be prepared the evening before, refrigerated overnight, and re-heated in the morning as a convenient and filling breakfast.

  MAKES 1 WRAP

  1 Flaxseed Wrap (this page), cooled if freshly made

  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

  Position the wrap and spread the pesto in a 2-inch strip down the center of the wrap. Place the sliced egg on the pesto strip, followed by the tomato slices. Top with spinach. Roll up and serve.

  TRIPLE-CHOCOLATE QUICK MUFFIN

  Wake up to chocolate first thing in the morning with this quick muffin that requires all of 3 or 4 minutes to prepare and you can have a mouthful of rich chocolate with your coffee.

  The cacao nibs add crunch. If you have not used them before, you’ll find them in health food stores, specialty food stores, and food stores such as Whole Foods Market and Trader Joe’s. Shop around, as prices for cacao nibs vary widely.

  MAKES 1 MUFFIN

  ½ cup ground almond flour/meal

  1 tablespoon unflavored cocoa powder

  1 tablespoon dark chocolate chips

  1 tablespoon cacao nibs

  Sweetener equivalent to 2 tablespoons sugar

  1 egg

  1 tablespoon coconut oil or butter, melted

  2 tablespoons water

 
In a large mug or small bowl, combine the almond flour/meal, cocoa powder, chocolate chips, cacao nibs, and sweetener, and mix thoroughly.

  Stir in the egg, oil, and water, and mix thoroughly.

  Microwave for 2 minutes or until a toothpick withdraws clean. Allow to cool for 4 to 5 minutes before consuming.

  COFFEE CAKE QUICK MUFFIN

  Don’t let the diminutive size of this quick muffin fool you: With its rich content of butter, I challenge you to finish it. And it’s the butter that gives this muffin its coffee cake–like flavor.

  MAKES 1 MUFFIN

  ½ cup almond flour/meal

  1 teaspoon ground cinnamon

  Sweetener equivalent to 2 tablespoons sugar

  1 egg

  4 tablespoons butter, melted

  1 teaspoon vanilla extract

  In a large mug or small bowl, combine the almond flour/meal, cinnamon, and sweetener, and mix thoroughly.

  Stir in the egg, butter, and vanilla, and mix thoroughly.

  Microwave for 2 minutes or until a toothpick withdraws clean. Allow to cool 4 to 5 minutes before consuming.

  ITALIAN PORK SAUSAGE, TOMATO, AND GOAT CHEESE QUICHE

  This tasty quiche recipe uses one of my favorite, though very simple, non-grain pie crust recipes. The use of a little ground golden flaxseed makes it sturdier and crispier.

  I prefer not to pour off oils after cooking meat like pork sausage, since we weigh our diet in favor of more fat. However, if your sausage is fatty and yields too much oily liquid, consider pouring off some of it, as it can make the crust soggy.

  SERVES 6