Wheat Belly (Revised and Expanded Edition)
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CRUST
4 ounces butter or coconut oil, melted, plus more for greasing the pan
1½ cups almond meal/flour or ground pecans or walnuts
¼ cup ground golden flaxseed
½ teaspoon sea salt
FILLING
2 tablespoons extra-virgin olive oil
1 yellow onion, diced
2 cloves garlic, minced
1 pound ground pork sausage
8 eggs
¼ cup basil pesto
¼ cup chopped sun-dried tomatoes
4 ounces crumbled goat cheese
1 teaspoon sea salt
Preheat the oven to 350°F. Grease a 10-inch pie pan.
TO MAKE THE CRUST: In a large bowl, combine the almond meal/flour, flaxseed, salt, butter, and ½ cup water, and mix thoroughly. Transfer the mixture to the pie pan and spread using a spatula or large spoon, periodically dipping the spoon in water to keep the mixture from sticking to it. Spread the crust at least 1 inch up the side of the pie plate. Bake for 15 minutes or until lightly golden. Remove from the heat and set aside.
MEANWHILE, TO MAKE THE FILLING: In a large skillet over medium-high heat, cook the olive oil, onion, and garlic until the onion is soft and translucent. Add the pork sausage, stirring occasionally, until it is cooked through. Remove the mixture from the stove and allow it to cool for 10 minutes.
In a large bowl, combine the eggs, pesto, sun-dried tomatoes, goat cheese, and salt, and mix well. Pour the cooled meat mixture into the egg mixture and combine.
Pour the meat-egg mixture into the cooked crust and bake for 45 minutes. Remove from the oven and serve.
ASPARAGUS AND SUN-DRIED TOMATO QUICHE
In this quiche recipe, we combine asparagus, sun-dried tomatoes, and ground pork for a dense, filling breakfast. Make this one day and eat like a king for 3, 4, or more days afterward.
SERVES 8
CRUST
4 tablespoons butter or coconut oil, melted, plus more for greasing the pan
1½ cups almond flour/meal
¼ cup ground golden flaxseed
½ teaspoon sea salt
FILLING
2 tablespoons olive oil, butter, or coconut oil
1 yellow onion, diced
2 cloves garlic, minced
1 pound ground pork
¼ cup broth
2 cups fresh or frozen asparagus, coarsely chopped
½ cup sun-dried tomatoes (preferably in olive oil)
8 eggs
1 teaspoon sea salt
Preheat the oven to 350°F. Grease a 10-inch pie plate.
TO MAKE THE CRUST: In a medium to large bowl, combine the almond flour/meal, flaxseed, butter, ¼ cup water, and salt, and mix thoroughly. Transfer the mixture to the pie plate and spread with a spoon or spatula, periodically dipping the spoon in water to keep the mixture from sticking to it. Spread the crust at least 1 inch up the side of the pie plate.
Bake the crust for 15 to 18 minutes or until it just begins to become golden brown. Remove it from the oven and allow it to cool.
MEANWHILE, TO MAKE THE FILLING: In a large oven-safe skillet over medium-high heat, cook the olive oil, onion, and garlic until the onion is soft and translucent, 3 to 5 minutes. Add the pork, breaking it up as it cooks. Add the broth and cover, stirring intermittently until the pork mixture is cooked through. Remove it from the heat, uncover it, and allow it to cool for 10 minutes.
In a large bowl, combine the asparagus, sun-dried tomatoes, eggs, and salt, and mix. Pour the pork mixture into the egg mixture and mix thoroughly. Pour the combined mixture into the cooled pie crust and bake for 40 minutes or until the eggs set. Remove from the oven and serve.
DUCK EGG AND SORREL FRITTATA
In this recipe, I encourage you to use some uncommon ingredients. The unique flavors of sorrel complement those of spinach and rosemary in this filling frittata, along with an optional touch of smokiness from smoked salt.
Look for duck eggs at specialty stores or, even better, from local farms. Because they are larger than chicken eggs, this recipe yields a sizable frittata. Of course, you can use eggs from chickens, as well.
SERVES 10
12 duck eggs (chicken, if unavailable)
2 tablespoons coconut oil
10 baby shallots (walnut-sized or smaller), thinly sliced
8 ounces white button or Portabella mushrooms, sliced
Dash smoked salt (optional)
1 pound ground beef
1 teaspoon sea salt
½ bunch sorrel, chopped
2½ cups raw spinach, chopped
1 bunch Italian parsley, finely chopped
1 tablespoon fresh rosemary, finely chopped, or 1 teaspoon dried rosemary
Freshly ground black pepper
Preheat the oven to 350°F.
In a mixing bowl or blender, beat the eggs and then set aside.
In a large, oven-safe skillet over medium heat, heat the coconut oil, brushing the sides of the skillet with the oil. Add the shallots, mushrooms, and, if desired, a dash of smoked salt. Cook, stirring occasionally, until the shallots are translucent. Stir in the ground beef and sea salt. Cook the beef until only minimal redness remains.
Stir in the sorrel and spinach, followed by the parsley and rosemary. Add more smoked salt to taste. Stir and cook for 15 seconds.
Pour the beaten eggs over the top but do not stir. Add pepper to taste.
Keep the skillet on medium heat for 10 minutes, or until the eggs begin to set.
Place the skillet in the oven for approximately 25 minutes, or until the eggs have set and the top is golden. Remove from the oven and serve.
LUNCH, SMALL MEALS, AND SIDE DISHES
Most people experience a dramatic reduction in appetite with the Wheat Belly lifestyle, not because we limit calories—which we never do—but because, by removing all wheat and grains, we remove gliadin-derived opioid peptides that stimulate appetite. It means that this section of more modest dishes than larger main dishes may become your go-to section the deeper you get into the Wheat Belly lifestyle.
TURKEY-AVOCADO WRAPS
Here’s one of hundreds of ways to use 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 WRAP
Flaxseed Wrap (this page), cooled if freshly made
3 or 4 slices of roast turkey
2 thin slices of Swiss cheese
¼ cup bean sprouts
½ avocado, pitted, peeled, and thinly sliced
Handful of baby spinach leaves or shredded lettuce
1 tablespoon mayonnaise (this page), mustard, wasabi mayonnaise, or sugar-free salad dressing
Position the wrap and place the turkey and Swiss cheese in the center. Spread the bean sprouts, avocado, and spinach on top. Add a dollop of mayo, mustard, or other favorite condiment. Roll up and serve.
MEXICAN TORTILLA SOUP
There’s no tortilla in this soup, just the idea of something to accompany foods that fit easily into a Mexican-style meal. I made this recipe for my family and it was one I regretted not doubling up on, as everybody asked for seconds.
SERVES 4
4 cups chicken broth
¼ cup extra-virgin olive oil
1 pound boneless chicken breasts, cut into ½-inch cubes
2 to 3 cloves garlic, minced
1 large Spanish onion, finely chopped
1 red bell pepper, finely chopped
2 tomatoes, finely chopped
3 to 4 jalapeño chili peppers, seeded and finely chopped
Sea salt and freshly
ground black pepper
2 avocados, pitted, peeled, and cut lengthwise into ¼-inch-thick slices
1 cup shredded Monterey Jack or Cheddar cheese (4 ounces)
½ cup chopped fresh cilantro
4 tablespoons sour cream
In a large saucepan over medium heat, bring the broth to a boil, then keep warm.
Meanwhile, in a large skillet over medium heat, heat the oil. 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 broth. Return to a boil. Reduce to a simmer, cover, and cook for 30 minutes. Add salt and black pepper to taste.
To serve, 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 avocado with lime and fresh cilantro. If you are preparing this salad in advance, the avocado and lime are best added just before serving. The salad can be served as is or with salad dressing. Avocado-based salad dressings pair particularly well with this recipe.
SERVES 2
4 cups mixed greens or baby spinach
1 carrot, shredded
4 ounces tuna (pouch or canned, drained)
1 teaspoon chopped fresh cilantro
1 avocado, pitted, peeled, and cubed
2 lime wedges
In a salad bowl (or a storage bowl), combine the greens and carrot. 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.
CRAB CAKES
These “breaded” wheat-free crab cakes are incredibly easy to prepare. If served with tartar sauce or another compatible sauce and spinach or green leafy lettuce, this dish can easily serve as a main course.
SERVES 4
2 tablespoons extra-virgin olive oil
½ red bell pepper, finely diced
¼ yellow onion, finely chopped
2 tablespoons finely minced fresh green chili pepper or to taste
¼ cup ground walnuts
1 large egg
1½ teaspoons curry powder
½ teaspoon ground cumin
Sea salt
1 (6-ounce) can crabmeat, drained and flaked
¼ cup ground golden flaxseed
1 teaspoon onion powder
½ teaspoon garlic powder
Baby spinach or mixed salad greens
Tartar sauce (optional)
Preheat the oven to 325°F. Line a shallow baking sheet with parchment paper.
In a large skillet over medium heat, heat the oil, then add the bell pepper, onion, and chile pepper, and cook until tender, 4 to 5 minutes. Set aside to cool slightly.
Transfer the vegetables to a large bowl. Stir in the walnuts, egg, curry powder, cumin, and a dash of sea salt. Mix the crabmeat into the mixture and stir well. Form the mixture into four patties and transfer them to the baking sheet.
In a small bowl, stir together the flaxseed, onion powder, and garlic powder. Sprinkle the “breading” over the crab cakes. Bake the crab cakes until they are browned and heated through, about 25 minutes.
Serve the crab cakes on a bed of spinach or salad greens, topped, if desired, with a dollop of tartar sauce.
TOMATO, CHORIZO SAUSAGE, AND LENTIL SOUP
Here’s another way to add more prebiotic fibers from lentils and daikon radish to your day to cultivate bowel health. Lentils provide the galactooligosaccharide variety of prebiotic fibers, among the healthiest fibers you can get in your diet.
Despite the carbohydrate content of the lentils, the net carbs per serving of this soup remains below 10 grams, perfectly safe for the Wheat Belly lifestyle.
SERVES 8
¼ cup extra-virgin olive oil
1 medium yellow onion, chopped
2 cloves garlic, minced
2 poblano peppers, seeded and chopped
12 ounces chorizo sausage, sliced
6 cups chicken stock or water
1 cup okra, sliced
1 daikon radish, sliced
2 celery stalks, sliced
1 cup lentils
1 (14.5-ounce) can diced tomatoes
1 tablespoon hot sauce
Sea salt and freshly ground black pepper
In a large saucepan over medium-high heat, heat the oil, then add the onion, garlic, peppers, and sausage. Cover, stirring frequently, until the sausage is cooked and the onions are translucent, about 5 minutes.
Transfer the sausage mixture to a large stockpot or similar vessel. Over high heat, add the chicken stock, okra, daikon radish, celery, lentils, tomatoes, hot sauce, and salt and pepper to taste. Bring to a boil, then reduce the heat to low and simmer, covered, for 30 minutes or until the lentils have softened.
SPINACH AND MUSHROOM SALAD
This simple salad is easily prepared in larger quantities (using multiples of the quantities specified) or beforehand, to use in the near future (e.g., for tomorrow’s breakfast). The dressing is best added just prior to serving. If you choose to use a store-bought salad dressing, read the label: They are often made with high-fructose corn syrup, sucrose, and other no-no’s. Low-fat or fat-free salad dressings, in particular, should be avoided like the plague. If a store-bought dressing is made with healthy oil and contains little or no sugar, use as much as you like: Drizzle, pour, or drown your salad with dressing to your heart’s content.
Salads also provide a great opportunity to add some of your home-fermented veggies such as raw potatoes, sliced cucumbers, or radishes.
SERVES 2
8 cups baby spinach leaves
2 cups sliced mushrooms, your choice of variety
½ red or yellow bell pepper, chopped
½ cup chopped scallions or red onion
2 hard-boiled eggs, sliced
½ cup walnut halves
6 ounces cubed Feta cheese
Homemade vinaigrette (extra-virgin olive oil plus your choice of vinegar) or store-bought dressing
In a large bowl, toss together the spinach, mushrooms, bell pepper, scallions, eggs, walnuts, and Feta. Add the dressing and toss again, or divide the undressed salad between two airtight containers and refrigerate. Toss with dressing just before serving.
VARIATIONS
Play around with this salad formula by adding herbs, such as basil or cilantro; substituting goat cheese, creamy Gouda, or Swiss for the Feta; adding whole pitted kalamata olives; or using a creamy dressing (with no added sugars or high-fructose corn syrup) such as the Ranch Dressing on this page.
CREAM OF ASPARAGUS SOUP
I can’t wait for springtime, as a good friend of mine gives me pounds of fresh asparagus picked by hand from her family farm.
Here, I spice up the delicious flavors of asparagus with turmeric and cayenne, while amping up the fat with coconut milk. And asparagus adds to your prebiotic fiber intake to keep your bowels happy, too.
SERVES 6
2 pounds fresh asparagus, coarsely chopped
1 (13.5-ounce) can coconut milk
2 cups beef or chicken broth
2 teaspoons ground turmeric
½ teaspoon cayenne pepper
2 teaspoons sea salt
Freshly ground black pepper
Steam the asparagus until tender, approximately 10 minutes. Transfer to a blender, add some of the coconut milk and/or broth, and puree until liquefied.
Transfer the asparagus to a large saucepan set over medium-high heat and add the remaining coconut milk and broth. Stir in the turmeric, cayenne, salt, and black pepper, and adjust to taste. Cook just short of boiling, re
move from the heat, and serve.
AVOCADO DEVILED EGGS
Because avocado is included in the egg filling, these deviled eggs are best served just after preparation.
SERVES 4
6 hard-boiled eggs
¼ cup mayonnaise (this page)
1 medium avocado, pitted, peeled, and cubed
½ teaspoon apple cider vinegar or white wine vinegar
Sea salt
Remove the shells from the eggs. (I allow the eggs to cool in salted water for several minutes to make removing the shells easier.) Slice the eggs in half lengthwise.
In a medium-sized bowl, scoop out the yolks, then add the mayonnaise, avocado, vinegar, and salt, and combine thoroughly.
Distribute the yolk mixture into the egg whites and serve immediately.
HUNGARIAN CHOPPED LIVER
A friend told me that, when she was a little girl, her grandmother would make Hungarian chopped liver and that she missed it terribly. So I gave it a try and it came out perfectly the first time.
Modern people need more liver in their lives. It is probably the most nutritious part of the animal (and, no, it is not filled with toxins). Here we use rendered chicken fat (as does the traditional recipe). Remember: We celebrate adding fats and oils—ones that you can prepare on your own (below) or purchase at specialty stores, butcher shops, and some delis—and never limit them. This adds some more dimensions in flavors, although butter alone also does a pretty good job.
SERVES 4
2 tablespoons salted butter
½ cup rendered chicken fat (recipe follows)
1 onion, finely chopped
1 pound chicken livers, trimmed
4 hard-boiled eggs, coarsely chopped
1 teaspoon Hungarian paprika
Sea salt and freshly ground pepper
Flaxseed crackers or crudités