Why the Wheat Belly recipes WORK

Imagine you go to a nice grocery store. You ask for the manager.

You ask,”I’d like to know where I can find the foods in your store that lack opiate exorphin effects, fail to provoke formation of small LDL particles in susceptible people, do not cause exaggerated postprandial lipoprotein rises, and minimize potential for glycation and lipoxidation. Could you point me towards them?”

“Uhhh. We got some low-fat items in aisle 3!”

You can see the problem: In the Wheat Belly way of nutritional thinking, we eliminate sources of modern high-yield, semi-dwarf wheat because of its awful collection of effects, including exorphin appetite stimulation, gliadin-induced bowel permeability (underlying autoimmune diseases and inflammation), wheat germ agglutinin direct bowel toxicity, allergic phenomena due to omega-gliadin and new alpha amylase inhibitors. But we also:

–Avoid ingredients and foods that trigger formation of small LDL particles, the #1 cause for heart disease today. (It ain’t cholesterol! Think of cholesterol as an oudated method of indirectly assessing lipoproteins; though your doctor likely doesn’t do so, lipoproteins can now be directly assessed and cholesterol testing is no longer necessary. In fact, it is misleading.) This is among the reasons we avoid the gluten-free junk carbohydrates cornstarch, rice flour, potato starch, and tapioca starch–yes, gluten-free junk carbs cause heart disease!

–Minimize the postprandial (after-eating) flood of lipoproteins–This includes blood particles such as chylomicron remnants and VLDL. These effects are mostly triggered by carbohydrates (via the process of de novo lipogenesis) and fructose; thus, the Wheat Belly recipes strictly limit carbohydrate content and only contain the fructose from modest quantities of fruit. Incidentally, postprandial lipoproteins are powerfully reduced by omega-3 fatty acids from fish oil (not the linolenic acid of flaxseed/chia, though they have other health benefits independent of this effect).

–Minimize glycation, i.e., irreversible glucose modification of proteins that, if involving the proteins of the lenses of the eyes, cause cataracts; if involving the proteins of cartilage in the knees and hips, cause brittle cartilage followed by arhthritis; if involving proteins lining arteries, cause stiff arteries leading to hypertension and atherosclerosis. We also minimize exogenous glycation and lipoxidation, more complex strategies that mostly involve avoiding deep-frying, roasting, and other very high-temperature methods of preparing food. (Boiling, baking, sauteeing, etc. are safe.)

Do you know any other cookbooks or recipes that incorporate these features? I don’t. But that is why the Wheat Belly recipes work. We can no longer just be concerned with issues such as calories or fat content; we’ve got to exercise greater sophistication in food choices, awareness of the antics of agribusiness, and knowledge of the complex consequences of consumption of various foods. All these factors are built into the Wheat Belly recipes in the original book, the Wheat Belly Cookbook, and the recipes in this Wheat Belly Blog.

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Comments & Feedback...

  1. Stuart

    Another grand slam by Dr. Davis! “Antics of agribusiness” could not have been worded any better.

  2. JillOz

    So here’s roughly where I am.

    Still eating the odd bit of icecream.
    A few sweets.
    A little milk in coffee.
    Cheese (also dairy)
    cream in coffee.

    Lots more salad, vegies.
    lots of green tea
    coconut cream in coffee sometimes (working to have it all the time in it)
    Coconut oil.

    More to do.

    • Dianne

      I love your books, Dr. Davis…so interesting, absolute makes sense and I am totally committed to eating wheat free. I am very frustrated, though, as I have not lost any weight after going WF last August. According to my doctor, my thyroid is fine, however, I started taking iodine supplements (kelp tablets) a few months ago. Still no weight loss. Last week, I decided to go dairy free and see if that might be the answer. I exercise regularly…so I am at a total loss why I have not lost my belly, particularly since loosing my appetite after loosing the wheat! Any suggestions as to what else I should try?

      • Lane

        I went Wheat free in January, then full Paleo ( no grains or dairy ) shortly after and have been extremely clean with my diet for 4 months. I too haven’t lost weight and I work out 10-12 hours a week. I feel better, no longer have allergies or GERD but my weight and size remain the same. I used to count calories when I weighed 10 pounds less than I do now and I guess in spite of the clean wheat free diet I’ll have to go back to counting calories.

        • Doug

          Hi Lane and Dianne,
          I know it sounds crazy but it may be the exercise that is keeping the weight on. Lane, it looks like you are exercising almost 2 hours a day! If you’re not feeding your body during that period then it thinks you’re in survival mode and will not burn its reserves. If you’re into paleo then research chronic cardio.

          There are possible other factors at play here too. If you have dieted and lost weight multiple times in the past then your body is thinking…”we’ve been down this path before, I’m going to need to keep this fat for energy” and thwart your weight loss goals.
          My suggestion, take a month off. No exercise, except walking, for a month…….and up your fat intake. I like a little unsalted butter in my coffee, a tablespoon every morning (blended in a bullet blender with a couple drops of stevia). Butter is, after all, just cream.

          Good Luck! I dropped 40 lbs in 6 months without exercise but I had never dieted before in my life so my body didn’t know what hit it. I also substituted a lot of fat for the missed carbs and eliminated potatoes and rice for the first 4 months as well as grains and sugars. Your results may vary since, according to my family and friends, I’m crazy for ditching wheat, and yet my BP has dropped from 140/91 to 117/78 in the same time period.

          • lane

            Hi Doug-Thats an interesting idea but not exercising is hard, as i train for mountain climbs i have permits for in the next few months, and i will be doing a half marathon as well. I eat tubers like sweet potatoes for carbs, and fruit as well. I read The Paleo Diet for Athletes and ensure i eat enough calories before and after a training session, plus i drink a lot of water throughout the day as well. My blood work shows everything great and normal as far as thyroid levels. i eat avocado, EVOO and coconut every day for fat. I’m fit, but 10 pounds over where i should be and the scale won’t budge. most of my training involves short bursts of intense cardio, then strength training.

        • MsThistlebottom

          Lane, you wrote, “I’m fit, but 10 pounds over where i should be.”
          “Should be” according to whom? Since you’re fit, you likely have a decent amount of muscle mass and will weigh more than someone who doesn’t exercise (but you knew that already, I’m sure). :) You’re probably right where you need to be.

          • lane

            Hi Ms Thistlebottom
            I know I do have about 10 pounds of fat- I have cellulite and i’m at about 21-22% bodyfat when I should be about 17%. As an athlete i”m always trying to get leaner with more muscle mass. I know I’m not “overweight” or obese- I’m 5’8, 152 pounds with decent muscle, but there is still too much fat and thats what i’m trying to lose. When I was modeling I was 135, and that was with muscle. I’d be pretty content at 140. With my diet being so clean because of paleo, i’m not sure what else to do.

        • Janet

          I didn’t exercise at all from December 2011 to May 2012 other than some light walking. I lost inches–I don’t weigh myself–and went from size 12 to 6/8 jeans by about March. I think chronic cardio can wreck all sorts of metabolic stuff. Slow down–stop, examine WHY you believe you have to work out so much and why you are really doing it. Exhilaration? Calorie burning? OCD? Habit? INsecure feelings about body? I know–at one time I took TWO step classes a day. I was a mess. I am so relieved to not be burdened with this drive to exercise ALL the time.

        • Brian

          You’re working out 12 hours a week, but if you’re just jogging or going on the elliptical then you are hurting your body composition and ability to burn energy and specifically fat. Reduce the carbs so your body gets into “fat burning” mode instead of “sugar burning” (even in the absence of wheat it does this if you have too many carbs, especially high glycemic carbs). And, most importantly, hit the weight room. More muscle = higher metabolism. Lifting also increases EPOC (excess postexercise oxygen consumption) and leads to an elevated metabolism for up to 38 hours after you lift. Jogging and similar leads to EPOC for about an hour. What one do you think is better for burning calories?

      • Gay Creedman

        Hypothyroidism is OFTEN undiagnosed even after all the test have been done. The reason is that the “normal range” is too wide & most doctors still consider anywere in the wide normal range is just as good as being optimal. What to do? The first thing is to get COPIES of all your lab reports from your doctors office. NEVER settle for being told your test are fine, etc, GET COPIES of the lab reports. They MUST give them to you if you ask for them but they can charge you if they want . It will be worth it. Look at your lab report, see for yourself what your numbers are. See if your numbers are are optimal or merely in the ‘normal range’. Optimal TSH is a LOW number, between 1 & 2, NOT much higher than 2 but most labs and doctors still consider a much higher number ok, its NOT. Optimal Free T4 is at least the middle of the range or HIGHER, NOT the lower part of the “normal range”. Also, its important that blood is drawn in the morning for the TSH.

        • Dr. Davis

          Ah, very well said, Gay!

          I’ll bet you have the “scars” of many battles with your doctors to show for the knowledge!

          • Susan

            How long can your body be safe to have blood sugars above 250 while losing weight. I lost nothing until I weaned myself off meds then started losing like crazy. But blood sugar and BP started going up soon after. Since I have a lot of weight to lose is it ok to have those high numbers for an extended period if time? I tried explaining the fatty acids in the blood stream during weight loss to my Dr. But as expected she had no idea what I was talking about.

        • Carol Richards

          Also important that full thyroid panel be done. TSH may look normal and T3 still low. Need Cytomel if thats the case.

      • MsThistlebottom

        Dianne, same here. Went wheat-free in mid-January, lost 6+ inches off my waist and only 3 lbs on the %^&* scale. Thyroid is fine and have no symptoms of hypothyroidism. Started taking the kelp tablets. Diet is super clean, no processed or gluten-free junk. I recently cut out fruit and all dairy except butter, and I exercise about 5-6 hours a week. Am fit but 40 lbs overweight (according to BMI chart). If I could find a solution to this problem and bottle it and market it, I’d be a millionaire. :) Join us over at the Wheat Free Forum (wheatfreeforum.com) and find a few kindred spirits who are struggling with the same issue.

      • Annie C

        Your story is exactly the same as mine…. No weight lost since last august (and i’ve tried kelps + dairy-free). Just like you Dianne, I don’t know what to do! I had a lot of inflammation in my body prior to WB, I think maybe that my body needs to heal before I start to loose weight?

    • Darla Meister

      Use Heavy whipping Cream in your coffee, that’s even better…it “ups the fat”
      Cheese is also on the “good” list. Look on page 210, of the book.

    • Dr. Davis

      Not too bad, Jill! Have you tried the Trail Mix bars from this blog to substitute for your sweets?

      • JillOz

        Not really good with those sorts of things, Dr D, but will look at the ingredients.

      • JillOz

        Yes Chris, but it’s an allergy thing, not so much about the quality.


  3. Linked at my Blogspot. I know that coconut gives me the same gross celiac reaction wheat does, all by itself, after several tests (I didn’t want to believe this–I LIKED coconut). And cheese doesn’t usually give me any complicated reaction; it just doesn’t stay down, if it goes down, which is very seldom. And I’ve been using rice (frequently), sugar (less frequently), and corn (occasionally) for almost twenty years with no reappearance of wheat-related symptoms. I was the skinny kind of celiac to begin with; that I CAN gain weight is a good thing! But thanks for the preview of nasty things to come, and the potential for massive support for a popular movement to curb gene splicing.

  4. JennaB

    I didn’t know that about fish oil! I have been taking it for years, but never concerned myself with what time of day. Now I know the best time to take my fish oil! That is great. thanks.

    • Sheila

      I don’t see anything about when to take fish oil, but I’d like to know too. I take it but did’t know there was a good time to do so.

  5. Sandy Rutkowski

    I love my Wheat Belly Cookbook. I have not been disappointed with any of the recipes. My family loves them too. I have no trouble finding ingredients. If my local market doesn’t have what I need, I order it from http://www.amazon.com.

      • Barbara

        Dr. Davis,

        One of the surprising things about your recipes is that they are very tasty!
        Even wheat eaters seem to like the meals. Seems that you inadvertantly hit upon what Escoffier discovered in the late 1800’s: a fifth flavor. Sweet, sour, bitter and salty were known. Escoffier discovered “umami” or savory which is a deeper flavor. This is caused by our tongues being receptive to naturally occurring glutamates which are common to meats, veggies, cheeses, tomatoes etc. When combined, lightly spiced and possibly fermented (like parmesan) or sun ripened (tomato) or soy/fish sauce combinations among many others, are used in lower temperature cooking, the result is a naturally deepened flavor because the glutamates have turned into L-glutamates, to which our tongues are receptive.

        Because it is natural combination and not a chemical brew concocted by corporate chemists, the food becomes “savory” with a deeper, more complex flavor. The translation of umami, named after the Japanese scientist who discovered this in 1908, is delicious or yummy!

        My theory is that our tongues become less swollen and more sensitive to flavors when the wheat/sugar combo. is no longer present. Combining veggie, meats and cheeses using fresh, gluten free natural ingredients allows the mellow flavors to develop without interference of the excessive or unatural wheat/ sugars.

        A wonderful unintended consequence of Wheat Belly way of eating!
        You have earned your chef’s hat!

        • HS4

          Barbara – your description of umami is fascinating and especially that some of the combinations Dr D has put together in his recipes may have created this taste. I agree that even wheat-eaters like the WB recipes. I see this in my husband – he still eats wheat (though much, much less than before) yet loves virtually anything I’ve prepared from WBCB as well as other recipes that are also wheat free. I don’t think he is fully aware of just how much I’ve substituted other foods for the wheat and yet I’ve tried to minimize usage of ‘junk’ GF foods as well so there are few direct replacements. Just a focus on more whole foods.

          I wonder if you are correct in the assumption that once the wheat is omitted, that our tongues are less swollen and more sensitive to flavors. My experience is that the second part (improved sensitivity) is definitely true. I’ve noticed that when I’m truly wheat free and the longer I can continue it, the more I notice the flavors of everything else and the more I appreciate them. Before, if I wanted a sweet, it was nearly always dark chocolate with or without other foods. Now I find that I easily ignore chocolate most of the time and have easily focused more on small amounts of fruit (with a high fat side such as coconut cream) instead.

          Interestingly I’ve also noticed that my taste preferences are changing, even toward foods that I once detested such as cilantro. This herb, which is very common in Mexican and Indian cuisines, used to make me feel ill and I couldn’t tolerate even the smell of it (which is very distinctive, LOL). Now, I’m OK with it and will eat foods containing cilantro as long as it’s not the primary flavor. It will never be my favorite herb but I can eat it now.

  6. Melissa

    Dr. Davis,
    Have you ever heard of someone who has burning feet? I began having this unfortunate symptom about two months ago. It feels as though my feet are too close to a fire place, and is almost continual. I’m about to lose my mind. My doctor tested me for a B vitamin deficiency, but my levels are good. Could going down the Wheat Belly path help me? Thank you.

    • Dr. Davis

      This sounds like a form of peripheral neuropathy.

      It is impossible to predict the fortunes of a single individual, but I can tell you that many people have experienced dramatic relief from such peripheral neuropathies down this wheat-free path, though it may require several months for response, as neurological tissue is slow to heal.

      Please come back and report your experience!

      • Mandy

        Many years ago, I had a neighbor that complained her feet were on fire all of the time. Finally a new MD tested her thyroid, and sent her to a surgeon. After the thyroid was removed, she was fine for many years on thyroid meds.

        • Susan

          Interesting. I was evaluated for numb feet a while back after I complained to my primary doc that the numbness in my feet seemed to be progressing. He suggested a blood sugar problem, but I reminded him that my recent tests had come back fine. I suggested my thyroid treatment might be suboptimal, but he just said, “it’s rare,” and sent me to a neurologist, who did nerve conduction studies and blood tests. We established that there is a definite nerve conduction deficit, but again, he assumed a blood sugar problem. So when those tests and all the others he did (no thyroid BTW) came back normal again, he just said, “well, sometimes we just don’t know what it is.” I asked about thyroid, again, and he, again, said, “it’s rare,” and sent me on my way. Unless, of course, I wanted him to prescribe something “for the pain.” I declined since I don’t have any pain, just a feeling that I’m always wearing socks. What a stupid exercise in futility. Except of course for the docs, who all got paid by my insurance company for parroting the company line, “thyroid-related neuropathy is rare.”

  7. Kerri

    My 12 yr old daughter has decided to join me in my wheat free way of eating because she has been experiencing a lot of anxiety. I think its a great idea for many reasons. Both sets of Grandparents think its a bad idea because she’s growing and needs “nourishment”. I find I am doing a lot of eye rolling because they just don’t get it.

    • Dr. Davis

      Stick to your convictions, Kerri: Your reward will be the glowing health–mental, emotional, and physical–of your grateful daughter.

      • Melisa Land

        Not to mention the fact that she may be the only kid in the classroom with NO acne!!

  8. Melissa

    Hi Dr Davis,
    Recently I posted a question however, I believe I may have posted in an older article. Can you please explain why some recipes are kid friendly while others are not? Thank you and we have been very happy with Wheat Belly recipes! My husband is still trying to get use to the texture of breads but sticking with it.


    • HS4

      I’ve found that the texture of WB breads (and other alternative-flour breads as well) improve vastly when toasted. Especially if slathered with something tasty after toasting (butter, avocado, cheese, coconut cream, etc….)

    • eema.gray

      What ages are your kids? If they are young (under school age) you shouldn’t really need to make things “kid friendly” because children of this age will eat pretty much anything they see their parents eat, at least with consistency and encouragement. Shopping and food prep with a parent help too.

      School age kids are more set in their ways and more influenced by their friends than their parents.

      • Melissa

        My baby is almost 18 months and thank goodness as of this point not a picky eater except bananas and avocados. She loves vegetables! I am assuming the “kid friendly” is approved by the taste of the meal for them. But I want to make sure it is not based on nutritional value.

  9. Roye

    Hello Dr. Davis and everyone :).
    I’ve been on the WB diet now for 4 months and have lost 13 lbs, it’s coming off very slowly and not as fast as I’d like …. But it is coming off when before the WB diet I couldn’t seem to lose a pound. I am a breast cancer survivor and had to have radiation, oddly enough the first blood work I had done after my radiation showed I had hypothyroidism! I’m 69 years old and had never had a problem before and yet all the doctors say the radiation had nothing to do it it! OK, fine it doesn’t matter, I have it now and I take a pill every morning, I’ve wondered if that is why the weight is coming off so slowly, even though my last blood work results showed my thyroid results were normal since taking the medication. I’m also on diabetes, HBP and high cholesterol medications! I just had my blood work done and will see my doctor again in a couple of weeks for the first time since being on the WB diet. I’m so hoping my results are such that she can start taking me off some of my meds.

    And speaking of meds, my hubby has been doing the diet with me and has lost at least 20 lbs, he was losing before starting the diet but continued losing and his last visit to his doctor was great! The doctor took him off of his cholesterol meds and lowered his HBP and diabetes meds. Fantastic!
    Sorry this is so long winded! But one more thing, I read where one woman said her leg cramps at night have stopped well mine have started. What could be causing leg cramps at night? I do try to drink water throughout the day and night.
    Thank you,

    • gingerbread

      Hi Roye,
      my leg cramps at night are alleviated by adding magnesium. I make a magnesium spray solution using magnesium crystals in distilled water until it is saturated. I place in a spray bottle, cause the skin absorbs much better than the digestive tract. About 8 squirts equals 100 mg of magnesium. I do 8 sprays on each limb per day. (400 mg). When I don’t spray, within 48 hours my legs or feet will cramp in my sleep.

      • Roye

        Thank you gingerbread for your reply. That is very interesting, I’ve never heard of using Magnesium in that way. I actually do take a Magnesium Citrate supplement, 400 mg in the evening.
        I’ll have to try your way to see if it helps.

        Thanks again,

        • HS4

          Mny health food stores also sell magnesium ‘oils’ which can be used directly on the skin or diluted with water. You could easily make up a spray using the oil as well as the crystals. Magnesium oil is actually a saturated solution of magnesium and is not truly an oil. It’s called that because it feels oily when you apply it but is rapidly absorbed by the skin which then makes the skin feel dry. If you handle it with your bare hands you’ll probably want to wash them afterwards.

          400 mg of magnesium is probably not enough; Jack Kruse mentioned in his posting on Mg (sometime last year I think) that most people need 800 to 1200 mg/day. I take about 1200 – 1300 mg/day, divided.

          • Neicee

            And, the old tried and true Epson Salts work great in a bath. Do buy the largest container because it’ll take a couple of cups in every soak. I have had to couple that with two supplements a day due to osteoporosis. Because it’s so drying I usually shower off adding a crème rinse then after toweling off I lather down with coconut oil. But, it does work too.

    • Sheila

      I aslo had cramps in my feet and occasionally leg cramps but I take about 1000 mg magnesium a day and no longer have that problem.

    • Neicee

      Roye, I’m not a specialist, but a friend recently went through chemo/radiation for breast cancer. She’d barely recovered from that ordeal only to find out she now has heart trouble, and a slew of other problems – just like you. Yet, at every luncheon I’ve seen her she’s pounding down the rolls, potatoes, rice, and every last bite of pasta on the plate. The number of meds she’s on is horrendous. Won’t even talk about adjusting her diet/eating habits. I’d love to know if this is one of those little best kept secrets about the meds currently used for breast cancer?

      • Roye

        Hi Neicee, I had most of my problems before the Breast Cancer, the only thing I am questioning is the hypothyroidism, none before radiation, problems after radiation. But again all the Doctors I talked to said hypothyroidism is very common and has nothing to do with the radiation treatment. I just thought it was a huge “coincidence”.

  10. Dawn

    I have been wheat free, sugar free, and processed food free for five weeks now, and have not lost one pound. What am I doing wrong? I am eating fresh veggies, fruits, nuts and lean meat.

    • eema.gray

      Possibly not enough calories, particularly from fat. Cook your veggies in fats, use olive oil on salads, and cook some cuts of meat with fat on them or some chicken legs. :-)

  11. I just had to come back here and post something! Dr. Davis… Other doctors are starting to catch on!! I was doing research for a website just now, and came across this post: http://www.sott.net/article/242516-Heart-Surgeon-Speaks-Out-On-What-Really-Causes-Heart-Disease

    While he only mentions “flour” in this particular sentence about inflammation, it’s clear that he’s willing to admit that the standard way of thinking about the causes of heart disease is wrong. Here’s one sentence: “What are the biggest culprits of chronic inflammation? Quite simply, they are the overload of simple, highly processed carbohydrates (sugar, flour and all the products made from them) and the excess consumption of omega-6 vegetable oils like soybean, corn and sunflower that are found in many processed foods.”

    Anyway, I was so excited to see this, I just had to write and let you know.
    BTW: I’m still only 10 pounds lighter, but I think it’s just a matter of time. Taking a drop of iodine (called “Atomidine” by Heritage Store daily (couldn’t find kelp tablets), and just got a high quality fish oil – so we’ll se if this helps.

    • Neicee

      Kathy, the good doc that wrote the article forgot to add canola oil to the list of never ever consume oils. Canola oil is made from rapeseed – google it sometime and you’ll be amazed at the marketing efforts to turn a feed for animals into something the world touts as the world’s healthy oil. Oops, there are many ‘foods’ that fit within that criteria. Thanks to Dr. Davis for making all the pieces of the puzzle fit.

      • Hi Neicee! Yes, indeed! Far too many “foods” for sure are being crammed into our minds as being healthful… I recall when I first learned that Canola oil is nasty, and my jaw dropped. I couldn’t believe that companies are allowed (encouraged??) to produce and promote such stuff for human consumption.

        I’m so grateful to Dr. Davis for everything he is doing. I shout his name and book from the rooftops to anyone who will listen.

        I’m still trying to find a mayonnaise that has decent ingredients and not canola or soy (don’t have a lot of time to make my own)…

        • Neicee

          Kathy, if you have an immersion blender you might try:
          1 1/2 c. oil (I’ve used evoo)
          1 egg
          1 1/2 garlic cloves
          Juice of 1 lemon
          1/4 tsp. salt
          Dump everything into container and immersion blend until it’s mayo….super easy. Some have a problem with using a raw egg but I’m under the impression the amount of lemon juice should take care of the bad guys.
          This is considered kosher in some circles.

    • Boundless

      > … what is the Wheat Belly Lifestyle Institute?

      Here’s what Google knows:
      Incorporated in Delaware in January 2012.

      In a MindBodyGreen interview, Dr. Davis said: “We’ve also formed a Wheat Belly Lifestyle Institute for people who really want to be shown exactly what to do.”

      On his LinkedIn page, it says: “I act as medical consultant to this educational company that provides direct-to-consumer health and weight control workshops.”

  12. MsG

    It would be so helpful to have a list of ‘go to’ WB foods. After my first week I ran out of inspiration! Anyone have favorites that they would like to share?

    • Barbara

      Hi MsG
      Do an internet search of paleo foods, Mark’s Daily Apple, Elana Amsterdam, Dana Carpender, Mel Joulwan, South Beach diet, among many. Most meals are dishes that you already know how to cook are easily adaptable to the WB way. For example, Mel Joulwan has a terrific recipe for Czech Meatballs which I made, then froze. I cut up some in small pieces with avocado and tomato chunks. Sometimes I add roasted chicken and other veggies for satisfying meal. Salad dressing optional! Sometimes I reheat the meatballs, make a quick gravy with bouillon (guar gum to thicken) and place over shirataki fettucini noodles or creamy mashed cauliflower or creamy mashed potatoes with another veggie on the side.

      It will take a while to get used to preparing “fried” the WB way or variations on preparing veggies so you don’t get bored. Google is your friend! So is an inexpensive immersion hand held blender!

      Once you get used to real food again, the store bought items just taste awful to you. Most of your favorite foods are easy to prepare with minimal fuss and time. If you make a list of your favorite dishes, you will find that most are easily adaptable with WB approved ingredients. And, no, you are not spending much more time in the kitchen. You just need to learn how to use other ingredients to replace the wheat and sugar.

      My favorite dish is Cottage Pie with a mashed cauliflower crust instead of potato. Ditto for Chicken Pot Pie sans wheat pastry crust. Followed by nut crusted fried pork chops. BBQ sauce recipes are plentiful! Grilled or oven roasted veggies have endless variations. Preparing food the WB way is really just a mind set. Hope this helps.

      • MsG

        Thank you for the suggestions. I will get busy looking up those names! The main thing I’m having to adjust to is being prepared with snacks and keeping things ready to go in the fridge. :)

        • Barbara

          You will find that the habit of “grazing” diminishes greatly the longer you are grain free. The WBCookbook and online sites have many cookie, brownie and similar treats which, at the moment, you must make yourself since there aren’t any ready made acceptable baked goods available at the moment. I like melted cheese on the rye bread from WBCook Book.

          Because fat intake is encouraged, this is a very easy, tasty way of eating. I just made a key lime pie, using a nut crust, thin melted chocolate layer, filling and whipped cream topping for Mother’s Day. Tasted each layer because I don’t want to be teased by my wheat loving relatives. Delicious! Better than any bakery. Recipe found on Yahoo for pie. Mennonite nut crust!

          Dr. D. has been working with a company to provide ready made baked goods, but it is not quite up and running as yet.

      • Barbara

        Good morning everyone,

        Be still my heart! All these recipes are enticing! I helps me to share my experiences and learn from yours.
        With warm weather, I usually grill dinner rather than use the oven. A cedar plank is wonderful for bbq fish. The soaked in water wood keepts the fish moist and allows a smoked flavor to penetrate. Beef, lamb or chicken kabobs, (ground meat seasoned turkish style) is an alternative to just cut up marinated kabobs. Make extra and eat these for a snack or with a salad or leftover grilled veggies.
        Nice to grab a healthy bite on the run.

        CavemanCooks.com is another good site for recipes. If you read the comments or blogs, you will get even more ideas.

        As time on WB goes on, I find my taste for sweets is basically gone, the exception is ice cream. Store bought, even premium brands taste too much sweet to me and make me want to gag. I recently made blueberry ice cream using Dr. D’s custard recipe then adding fresh blueberries, vanilla and lemon juice. I used half heavy cream and half coconut milk. I wonder if someone will come up with a recipe for the cone???? Chocolate sandwich wafer????

        Ms. G., I hope we have helped you expand your menus! And improved your health!

        • MsG

          Thank you! Thank you! Thank you! I love gourmet girl. Dr. D’s herbed focaccia is awesome. I’ve toasted it for croutons and its great. Went to the farmer’s market this morning and I can’t wait to play with my food. I feel so much better when I follow the rules. When I slip up its always a convenience thing. I have started cooking at all times of the day so I can keep stuff in the fridge to reheat. I have had no problem giving up wheat. Now I have to work on the sugar. I really love the blog. It’s so helpful to hear everyone’s tips and stories.

          Still down 4 pounds and jeans are falling off….yayyyyy!!!

  13. Melissa

    Hi WB friends

    Can anyone advise me on how to make the tortillas flexible? They break in half when I follow the recipe.

    • Dr. Davis

      That’s usually because they are just slightly overcooked.

      Start by cutting back cooking time just a bit.

  14. Sven

    I’m new to this site and am about half way through the book. I can’t say how shocked I am to learn about Wheat, it’s 100% changed my life and eating habits. With that being said, I am not sure where to post this so I figured I would give this a try and see how it goes.
    I am a pilot and spend 2 weeks a month on the road overseas. I am looking for tips and ideas on eating wheat free mostly on airplanes and eateries around the world. For example, I went to a coffee shop this morning and stood in front of the counter. Every single item in their glass shelf was a Wheat product, then I saw the oatmeal. I had no idea if this was ok or not, so I ended up with a coffee and off I went hungry. Any tips or ideas would be greatly appreciated. Thanks very much in advance,

  15. Nick K.

    I just purchased the Recipes book two days ago. Love it!!! But I have a sincere question.

    I see that many of the recipes use Almond Meal / Flour. I came across an article today that has rather disparaging comments about almond meal. I will include the link at the bottom. But, just in case the link is not allowed, here is a summary;

    1. Almond flour is very high in inflammatory PUFAS (polyunsaturated fatty acids) VERY bad says the author.

    2. The fats in almond flour aren’t heat stable, Putting almond flour in a hot environment–like an oven–is going to break some of those double bonds and create oxidized fatty acids.

    3. Almond flour is high in oxalates — primarily an issue for those with leaky gut , gut dysbiosis, arthritis and behavioral issues like A.D.D.

    For these reasons, they recommend that almond flour be consumed very sparingly, … once every couple of weeks.

    Please help! I don’t mean to be argumentative. I am not a doctor or trained in nutrition , so I have no idea as to the veracity of such comments. I just need to know the truth.


    link — http://empoweredsustenance.com/avoid-almond-flour/

  16. LorLor

    Speaking of recipes, I promised to make my husband a banana cream pie (with a walnut crust) and was wondering if anyone knew how much coconut flour to substitute for 1/3 cup white flour when using it as a thickener (to make the pudding), or if there’s another way to make it WB friendly.

    • Barbara in New Jersey


      This is tricky without the filling recipe. You could add 1 tsp coconut flour at a time until you get the right thickness since this flour absorbs alot of liquids. Or, do a quick internet search for paleo banana cream pies. The Grain Alternative and Elana’s Pantry are among the many delicous recipes listed. Consider a layer of chocolate lining the crust for a really special treat.

  17. Lynn

    check out HYPOTHYROIDISM TYPE 2: THE EPIDEMIC by Dr. Mark Starr. It is about a genetic defect of the mitochondria passed genetically generation to generation (worse with every generation) — causes hypothyroidism that is UNDIAGNOSED by bloodwork (which is (Walgreens – digital vary too much) and take it in your armpit before you get out of bed in the morning – 10 mins.) Record them for 1 week. If you stay below 98.2 you are hypothyroid. Find an alternative doctor that will treat it with NATURAL thyroid hormone (Armour, Naturthyroid, Westthyroid) – not synthetics as they do not work.
    Dr. Brownstein has several books also and is a pioneeer of treating thyroid issues that doctors mainstream do not recognize.. Check out http://www.STOPTHETHYROIDMADNESS.COM — users helpiing others thru thyroid treatment with lots of info on what works, what tests are required, what doctors to see, etc. Inability to lose the weight is tied to CHEMICALS in your body — like mercury, bromine (breads/baked goods), flouride (water/toothpaste) — bromine bullies iodine and pushes it out of your body and takes up residence in your tyroid causing metabolic problems. There is also a natural thyroid hormone group on Yahoo that you can join for free to get tips from other hypothyroid people using natural thyroid hormone (most mainstream doctors give you synthetic hormone therapy but it does not work for most people. It’s not your fault you aren’t losing the weight — it could very well be your thyroid or other chemical deposits in your body preventing weight loss.