The new Wheat Belly 30-Minute (or Less!) Cookbook now available!

The newest cookbook to help people navigate the healthy Wheat Belly wheat-free lifestyle is now available!

I wrote this cookbook with time and ease in mind. But I also applied many of the lessons learned over the last 2 1/2 years since the original Wheat Belly was released.

For instance, I learned that many people, increasingly wary of salad dressings, mayonnaise, and sauces, for instance, were interested in making their own. So you will find recipes for healthy Creamy Moroccan Dressing, Tomato Cilantro Dressing, Barbecue Sauce, Thai Red Curry Sauce, and Creamy Pesto Dressing. I also tried to cover a range of ethnic choices, such as Thai, Italian, and Mediterranean.

I’m especially proud of my Mini Chocolate Eclairs and Key Lime Cupcakes!

None of the recipes in this cookbook, of course, rely on the junk carbohydrates used by the gluten-free industry. You will only find healthy wheat-free, grain-free, no-added-sugar ingredients here.

You can find the Wheat Belly 30-Minute (or Less!) Cookbook at Barnes and Noble and other bookstores:

Amazon Barnes & Noble Indiebound

Like This Post? Sign Up For Updates — It’s FREE!

Plus receive my latest collection of recipes, Wheatbelly Hearty Entrees!

Comments & Feedback...

  1. Magda

    The greatest mayonnaise out there is Majonez Kielecki made by Spolem in Poland. I tried a few times to make my own version but it never came out as good. It has very few ingredients list, no preservatives, no wheat, no E numbers. It’s been on the market since I can remember (I’m 35). I highly recommend it if you can get your hands on it :).
    Thank you Dr. Davis for writing the book. I felt great over the Christmas as I mainly ate meat and veg but last night I had far too many chocolates by Lindt and now I’m trying not to beat myself too much over it… my belly didn’t thank me for spoiling myself though. Lindt doesn’t contain wheat or even glucose fructose syrup however it does contain sugar and soya lecithin.

    • Dr. Davis

      Provided you choose the 85% cocoa or greater, Magda, I believe you should enjoy your Lindt chocolates!

      • Magda

        Wonderful, great news :). It was their Lindor truffles though, with 60% cocoa and vegetable fats :/. I’m eating clean again. Thank you for your reply :).

    • Barbara in New Jersey


      I did an internet search on this mayo. The product label says it is made with “refined vegetable oil”, whatever that is. Do you know exactly what kind of oil they use?

      Wilderness Family has developed a mayo that is pretty good, although it has a bit of sugar in it.

      • Magda

        Hi there.
        It’s much better! I never buy Hellmanz, never even bought ketchup from them. The American version of Hellmanz ketchup contains glucose fructose syrup. The English version doesn’t but I still wouldn’t buy it.
        As for Kielecki mayonnaise it contains refined vegetable oil (it could be sunflower or rapeseed oil). I did send them an enquiry.
        It has short expiry date and contains mustard (water, vinegar, sugar, salt, herbs), egg yolks, water.
        protein 2,0g, carbohydrates 2,0g, fat 68,0g. Contains no preservatives. I hope this helps. Obviously I never have too much of it :).

        • Magda

          Because oil used in the production of Kielecki is refined (not cold pressed unfortunately) means it looses all its goodness in the process of making it. You can’t have too much of it then.

    • Macghie

      OMG!.. Christmas was a veritable wheat-fest & not in a good way… I arrived at my mom’s 2 days before Christmas, only to discover that almost everything she had planned for the big day was made of wheat… I’ve told her I shouldn’t eat wheat, but she just doesn’t get it… anyway, I did the best I could to avoid the nasty stuff, but after a while, temptation got the best of me… too much dressing, too much gravy, too many cookies… I feel like I’ve been run over by a truck… first time I’ve been glad to get back home so I can detox & get back to normal, wheat-free…

      I’m wondering if there’s some kind of detox diet/supplement regimen that would hurry all the wheat-induced hormone-overload out of my system… I have a feeling I’m in for some heavy-duty withdrawal over the next few days…

      HAPPY NEW YEAR, y’all!!!..

  2. Ours arrived, somewhat surprisingly, at 6PM on the 24th.

    The family cook was immediately pleased that the set-off text was a reasonably saturated blue, rather than the often hard-to-read light tan of the prior cookbook.

    We’re looking forward to making many of the dishes.

  3. unterderlaterne

    Dr. Davis, I just received your cookbook and went through it page by page! I love what I see and I decided that I will try every single recipe! Everybody should be very happy with this it answers many cooking -related questions. The illustrations are beautiful and enticing! I am so impressed and grateful Dr.Davis.! My pain and inflammation from RA is less severe (10 months grain free) but I still receive infusions but I space them out more, my Doctor is not happy about that, but so far so good! My joints are cool to the touch and the only pain I have is in my hands and feet, which are pretty much destroyed already! Just wished I had found your message sooner, maybe I could have saved at least one hand! (I have every kitchen appliance there is to help me with my food preps, my husband is my sous-chef !( reluctantly though as he dislikes anything related to cooking, lol. ) My frustration now is that I seem to be unable to convince my family and friends to change their diet! Unfortunately I am not alone . The health care costs in this country are going to be catastrophic I fear! It will slow the growth of our economy. I so hope that I am wrong!
    Back to you wonderful book: the recipe for ICECREAM is not on page 222 but on page 211 (Vanilla Custard), I could not find any other!
    Be well Dr.Davis and much success with the new book!
    Sincerely Barbara from California.

  4. Mike

    BREAKFAST CEREAL: I’m too old and lazy to garner ingredients and cook, so I ask you this: Isn’t there anything available in a store or on the Internet that I can mix with some milk or almond milk for an acceptable cold cereal?

  5. Weezy

    Mine arrived about noon on the 24th! It is great!!! The fudge is divine….

    The biscuit recipe is particularly good….and here’s a suggestion for a simple modification because I wanted a rather neutral biscuit without the obvious cheese flavor or herbs (which IS wonderful…but doesn’t work for everything).

    So……I replaced the cheddar cheese with grated mozzarella, left the herbs out, added about a quarter cup of heavy cream, and then patted it into a buttered 9×9 baking dish (too lazy to form the individual biscuits!). It came out remarkably like old fashioned shortcake and when cooled, works GREAT for a variety of things. Try toasting it in butter in a frypan and then serving it with poached or sunny-side up eggs….yum! The biscuits turn out crispy and buttery and don’t fall apart when the egg yolks soak in.

    Next time I’m going to try adding some kefir or buttermilk instead of the cream to see if it makes it even a bit more like buttermilk biscuits.

    I can’t wait to try all the other recipes!

  6. WheatFreeinAtlanta

    When I got up on the 24th I had an iTunes receipt for the payment of my pre-order from the iBooks store. I am looking forward to trying these (hopefully a lot quicker) recipes. Aside from having all the ingredients on hand, I hope I’ll be able to make a great WF meal after I come home from work rather than always having to make things ahead.

    Thanks, Dr. D! This was my best Christmas gift to myself!

  7. Just being honest, we don’t eat all the cakes, cookies and pies anyway, so I’m hesitant to but the cookbook. It seems to me that the premise of this WOE is to eat whole foods, less the sugary substitutes, so while it may be appropriate for those transitioning into a WB way of eating, it it may not be meaningful for those of us already eating a WB diet. I’m not being adversarial …….just want to state the obvious.

    • Barbara in New Jersey

      Hi Jan,

      Many families with children or people just starting their grain/sugar free way of eating want good tasting sweet things. This new cookbook has less than 25 new recipes for desserts out of 200.

      Like you, I hardly eat anything sweet anymore and don’t even miss it. This still astounds me because I have enjoyed baking bread, cakes, cookies, pies and candies for years, Never even noticed that the area bakeries have all closed shop!

      Being grain/sugar free for over a year now, I find that my culinary learning curve is flattening out! I’m getting better at using the permitted ingredients in the new way and cooking/baking them properly. I haven’t gotten my recipe book yet, but the 175 recipes for everything else shows promise. I like the fact that fewer ingredients and pots and pans are used! Even Dr. D. admits that he is improving his culinary skills and has included a broader range of ethnic cooking.

      You are correct in that the premise behind WB is to stop eating the carbs. Slowly the cookie, cake and candy eating habits will change. Until they do, at least there are some decent recipes to use.

      • Cindy

        Your responses on this blog are expressed as the voice of reason. All of us are at various stages in this wheat-free journey. We need to encourage and support one another, and you certainly do that. Happy New Year!

    • unterderlaterne

      Hi Jan, Some desserts are downright super foods, as in *Pumpkin pie* full of fiber, Vitamin A, healthy protein etc., I make it crustless at times, when I had too many nuts!
      I enjoy it for breakfast even! And my skin is glowing! This is why I am so grateful for this diet, one can indulge in desserts with healthy ingredients and do one’s body good!

  8. 10044

    Dr D,
    would you attribute the stalled weight loss (and even weight gain by being on wheat free diet) to a low FT3 and T3 numbers (in the lower half range)? I’ve been cutting down on dairy and salt lately with little or no result
    Ft3: 2.6 (2.3 – 4.2 pg/mL)
    T3: 60 (60-181 ng/dL)

    I really enjoy wheat free foods and like to continue your recopies/guidelines.
    Thank you and happy 2014!

  9. wrotek

    Dear Dr Davis, do You think Insulin resistance can be responsible for diabetes ?
    In the movie FAT HEAD low fat diet caused an actor to have depression, is not insulin resistance responsible
    for interrupting release of fat into blood stream as a source of energy ?

  10. Ri

    hi-some days im very lazy and dont wanna be in the kitchen much at all-if i ever crave pasta could i just use a brown rice noodle to make it or is corn pasta better thanks!

    • > … brown rice noodle to make it or is corn pasta better thanks!

      Mind the net carbs with rice, which isn’t likely to allow a generous serving of rice noodles.

      My corn consumption was very limited, but the more I learn about it, the less I eat. See:

      Might I suggest shiritake noodles?
      We also today tried kelp noodles, which don’t even need to be rinsed or cooked.
      At the moment I’m trying to discover their iodine content, but it’s a real mystery. Possibly I could skip my kelp pill on days we eat kelp noodles.

      • Ri

        thanks boundless now where can I find shiratake noodles and kelp noodles?would they be at the Asian supermarket??
        here is a recipe of my own im trying out right now its for kale chips
        fresh kale washed and cut into bite size pieces tossed them in half olive oil half sesame seed oil and add garlic salt, minced garlic, paprika, cayenne, chilli peppers, onion salt and freshly grated parmesan cant wait to see how they turn out! hopefully they are nice and crispy i didn’t let them dry either im too impatient for that! im cooking them at 350 and watching them closely as well as tossing them to ensure they don’t burn. Tried kale chips the other day with olive oil extra virgin and some sea salt and I coudnt get enough! is the nutritional content still the same being that they are being baked?

        • > … where can I find shiratake noodles and kelp noodles?

          We get shiratake at Natural Grocers. If we had a Whole Foods (aka, Whole Paycheck :)) around here, they’d have it as well.

          The kelp noodles seem easier to find, but I don’t actually know where the noodles we had yesterday came from. could be of some help there.

          > … is the nutritional content still the same being that they are being baked?

          My guess is yes, but I haven’t really looked into it.

  11. Wheatless in Seattle

    Dr. Davis, thank you so much for this cookbook! It arrived on Christmas Eve, and I devoured it :-) that evening while sipping a nice red wine and reading parts aloud to my sister, who was visiting. We made the Herbes de Provence Mushrooms as a side dish with Christmas dinner (standing rib roast, wheat-free Yorkshire Pudding, and steamed brussels sprouts). Simple to fix and wonderful! I’ve been happily and healthily wheat-free – and mostly LCHF – for over a year and your blog and books encourage and support that lifestyle. I’m looking forward to many happy half-hours (or less!) in the kitchen in 2014. Congratulations and best wishes for continued success in 2014 and beyond.

  12. Ri

    I just finished watching this documentary called Globesity about the growing obesity epidemic in other parts of the world-Brazil India China and especially Mexico-its scary and so very sad I teared up a few times watching some peoples stories-the fat and the sick feel so lost and helpless and depressed its heartbreaking. A lot of people in different parts of the world are so uneducated about nutrition they are getting fatter and sicker by the day especially the poor since junk foods and fast foods are cheaper and more readily available. It breaks my heart to see a pudgy kid I used to think they were cute but now I just think they are being set up for a very difficult life- being bullied for their weight and being at risk for developing type 2 diabetes and heart disease. Something needs to be done. Mexico is to subsidizing stomach stapling surgery but a lot of people who have that end up gaining the weight back because they never did learn about proper nutrition and adopt good habits. It was surprising to hear that many of the adults in India who have type 2 diabetes don’t even know it! It seems like big food companies like nestle and coca cola are becoming so powerful and are taking over in impoverished cities that now have their products as a staple in their diets-babies with coca cola in their bottles its just not right. And of course what an expecting mother consumes while the baby is still in the womb will have a bearing on that child’s health and development as well as their marked risk factors for developing diseases like diabetes in their lifetime that’s why I believe that knowledge is power. To educate people about proper nutrition is key and to stop feeding school children slop for lunch at their schools needs to happen. To do otherwise is to not give a child a chance in life and if their family members like mother and father are fat and sick that impacts them greatly as well-I think it starts with the mother as the matriarch of the family who usually prepares most meals to make the necessary changes. I hope these changes happen in my lifetime. There is nothing worse than poor health and no greater blessing than good health and without your health you have nothing. These companies are all about the bottom line and cashing in they don’t care the impacts their having on peoples quality of life.

  13. Roxanne W

    Hello Dr. Davis,

    I noticed in your new 30-minute cookbook that you suggested using a tortilla press. I definitely second that !!!
    It makes life so much easier to be able to take a ball of dough and flatten it into a perfectly round, thin tortilla in just a couple of seconds instead of trying to make a circle with a rolling pin, struggling to get it to an even thickness. After searching locally and finding no tortilla press, I ordered the IMUSA VICTORIA 8” Cast Iron Tortilla Press from (I found the link through Maria Emmerich’s website, where I was using her “Healthified Tortilla” recipe, coconut flour version:

    I am so grateful to have found this new tool. It has to be “the best purchase of the year” for my kitchen!

    (Helpful Hint to Canadian shoppers: I was able to purchase from, and get a better price, even with shipping to Canada included, than the basic cost of the same item from

    I have seen many recipes in your new cookbook that I am eager to try. Thanks so much Dr. Davis for all that you do to help so many people!

    • Dr. Davis

      Thanks for the feedback, Roxanne!

      Yes, tortilla presses are terrifically simple devices. Love them!

  14. Cindy

    Dr. Davis:
    As this year comes to a close, I want to express my sincere thanks to you for having the courage to speak out against eating grains and your continued efforts to provide us with more and improved recipes. There is a learning curve to eating and cooking this new way, but it does get easier the longer we follow this grain-free lifestyle. I will soon be purchasing your latest cookbook and am anxious to try the recipes. Maria Emmerich’s website is another great resource. At the end of March it will be one year since I became aware of this blog and read Wheat Belly. I will be retesting NMR, thyroid, and insulin numbers at that time. Even if there isn’t as much improvement as I hope, the difference this way of eating has had on my lifelong depression is motivation enough to continue. I am feeling the best I’ve felt in many years with increased mental clarity as well. THANK YOU! THANK YOU! God bless you for your work, and I wish you and yours peace, continued good health, and safety in 2014!

    • Ri

      I couldn’t agree with you more Cindy! Dr Davis and Dr Perlmutter are my heros for 2013 their books are literally life changing and clear up so much confusion about food and nutrition I once had-health and happiness to you as well in the coming year :)

  15. Ri

    and Boundless thanks for always answering questions in such a timely manner :) im not sure if you work on this blog for Dr Davis but either way the knowledge you impart is valuable and appreciated

    • > … Boundless thanks for always answering questions in such a timely manner :)

      You’re welcome. It’s worth pointing out that I’m not a medical professional. That means that ordinary people can figure all this diet stuff out, and understand it thoroughly enough to explain it to other ordinary people.

      > … I’m not sure if you work on this blog for Dr Davis

      If I worked for Dr.D, I’d disclose it when indicated. My role, to date, is still as described at:

      • Barbara in New Jersey


        Your statement of ordinary people being able to figure out the diet and explain it to others is right on the money! Whatever the cause of indifference by the medical community to our health woes, the fact that all of us here on WB are improving our health, while decreasing our reliance on a health care system out of control will keep getting attention until dietary changes actually occur.

        Globesity has been coined on YouTube. A fat, roly poly Statue of Liberty picture is appearing in the media with more frequency. Perhaps even our doctors will start to pay attention as their patients don’t need as much followup visits. The more print, the more this WOE will become commonplace. As a take off from Animal House:
        “Being fat, sickly and diabetic is no way to go through life!”

        Happy New Year to you and yours!

  16. Ri

    could some one please explain the difference If any between high carb and high GI-are they interrelated what s more important to watch out for high carb or high gi? ie. a gluten free rice cake has only 7 grams of carbs which I suppose could fit into a healthy active lifestyle but its higher up on the glycemic index -55 I believe?i know dr davis has talked rice cakes makin your blood sugar levels skyrocket but what if you just eat one and top it with turkey mayo mustard tomato some creamy boursin cheese a little flax and pepper-doesn’t the fat and protein slow down how fast the sugars are absorbed-please explain!

    • > … difference If any between high carb and high GI

      Well, ya gotcha glycemic load, glycemic index, net carbs and total carb. sez:

      Glycemic Index (GI): The Glycemic Index is a dietary index that’s used to rank carbohydrate-based foods. The Glycemic Index predicts the rate at which the ingested food will increase blood sugar levels. A detailed explanation of Glycemic Index and Glycemic Load can be found on Nutrition Data’s Glycemic Index page.

      Glycemic Load (GL): Glycemic Load is equal to the Glycemic Index of a food times the number of grams of carbohydrates in the serving of food that’s being eaten. Glycemic Load is believed to correlate more directly to blood-sugar level changes than Glycemic Index. A detailed explanation of Glycemic Index and Glycemic Load can be found on Nutrition Data’s Glycemic Index page.

      Net carbs is total carbs less fiber carbs, and is a simple way for most people to assess a food’s blood sugar provocation potential. This is because TC and FC are listed on NF panels, whereas GI and GL usually are not.

      Total carbs is just that. It’s worth mentioning that some interest groups (ketotic dieters and type 1 diabetics) don’t trust the net carb concept, and rely only on total carbs to assess intake.

      “… believed to correlate more directly to blood-sugar level changes …”
      When blood sugar matters, you measure it. The primary purpose of GI and GL seems to be to keep diabetics diabetic by fooling themselves.

      > … a gluten free rice cake has only 7 grams of carbs …

      If you’re keeping your net carb intake below 15 grams per meal or 6-hour period, that rice cake isn’t much of a hit (nor much in the way of nutrition, as would be the case for 7 grams of glucose).

      > … but what if you just eat one and top it with … -doesn’t the fat and protein slow
      > down how fast the sugars are absorbed …

      Modern munchie myth? People advance this theory of slowing absorption periodically here, but they never provide any sources for why they think it’s true.

  17. Ri

    thanks Boundless im still a little confused about it all so if we keep carbs below 15 per meal or every 6 hours we should be fine -it doesn’t matter than what the GI or GL is? and when you say ‘fiber carbs’ is that just the fiber as shown on the label??how does GI or GLkeep diabetics diabetic?

    • > how does GI or GLkeep diabetics diabetic?

      The carb pushers are giving them the idea that anything with a GI less than 100 is good. Dr. Davis says we should shoot for a GI of zero.

      NuGo bars, just to grab a random example, tout their 45-55 GI. The “certified low-glycemic” Vanilla Yogurt bar, for example, is 23.5 grams net carb, or 157% of the WB whole meal guideline. I’d like to see the 6-hour 30-minute interval blood sugar and triglyceride response to that.

  18. unter der laterne

    Dr. Davis, I am in the kitchen preparing the Taco Seasoning Mix, it calls for *GROUND RED PEPPER* as in Cayenne Pepper? Help please! Barbara.

  19. Katricia

    Help Please. I have been wheat free for 2 days go me!!!
    My concern is the following, I need to lose a lot of weight and need to know what system to use that will allow me to follow the wheat free diet and maximize healthy weight lose. I am trying Weight Watchers and it seems to be skewed against fat. I know the wheat free diet is about good fat and I am ok with that just want to lose weight.

    So far I love the Book and I am waiting on the cookbook.
    Any suggestions? Thanks

    • > I need to lose a lot of weight and need to know what system to use that will
      > allow me to follow the wheat free diet and maximize healthy weight loss.

      Follow the recommendations of the book and cookbook. Shoot for 50 grams net carb daily or less. Make sure none of those carbs are gluten-bearing grains, or products with added fructose (reduce fruit consumption to reduce naturally occurring fructose). Avoid unfermented diary during this period. Cheese is usually OK, unless you have a known or suspected dairy/lactose intolerance.

      A non-trivial fraction of the population has confounding factors that can stall weight less. Be watchful for signs. See:

      > I am trying Weight Watchers and it seems to be skewed against fat.

      Just taking a glance at WW, it is, plus:
      * they fail to assign to carbs the “points” they really deserve,
      * they advocate “whole grain” carbs (big uh-oh),
      * they count calories, which is largely unnecessary when low carb,
      * they credit points for exercise, which is largely ineffective for weight loss, and
      * they provide inadequate guidance on various adverse foods (like soy).
      I didn’t dig deep enough to discover what they think a “healthy” fat is.
      WW is stuck in the “low fat” myth, the “gotta have carbs” myth, the “whole grains” myth, and probably several others. This inescapably leads to the central myth that
      “weight control is complicated and difficult”.
      No. Such. Thing.

      Lose the Weight Watchers to lose the weight.

      > I know the wheat free diet is about good fat and I am ok with that just want to lose weight.

      Eat fat. Lose weight. (as long as you’re also low carb)

    • Jeff G

      I like to use (and their iPhone app) to track everything I eat. It’s amazing the ratios of nutrients we’re eating when we’re not really tracking it very closely … you’d be surprised.

      That said, I’ve collected a lot of links for LCHF here:

      You may find it helpful.

  20. Lisa

    Hi Dr. Davis, I am very excited about your cookbook as I’m just in the first 30 plus days being wheat free. However I am confused about something. In the kitchen tools section it is mentioned about ice cream and on page 222 there is a homemade version. Thie recipe on this page is for Lemon-pineapple snowballs. This recipe does not mention anything about using an ice cream maker and I was not able to find any recipe for homemade ice cream. Have I missed something?

    Thanks a million!!!

    • Grammie Vi

      Hi Lisa,
      Yes, I missed that at first also!! On page 211 (new book) is a recipe for vanilla custard. In the description at the top – the suggestion is made that it can be placed in the ice cream maker. I still want/need to try this; since I am dairy intolerant I will try it w/the coconut milk – I miss ice cream so!!
      Best wishes in your efforts to try new recipes and a new eating plan! If you by mistake ingest something wheat or gluten — be ready to pay the price and it gets worse in time!! Just not worth it!

      • Barbara in New Jersey

        Grammie Vi,

        Do an internet search on “paleo coconut milk ice cream” and you will find many other recipes and other flavors. Even “coconut milk ice cream” will give you some recipes. Use coconut milk that comes in a can, not a carton.
        Dr. D’s recipe is delicious and worth making.

  21. Carmen

    Acabo de descubrir esta página, estoy encantada, pues yo estoy segura que lo que me tiene inflada es el pan y las harinas, mi pregunta es, ya esta en español los libros?

    • Culinary Adventurer

      ¡Bienvenido! No sé si el libro está en español, pero creo que puede ser – comprobar en el Internet por favor. Puedes usar Google Translate para escribir en Inglés, pero – no es una traducción perfecta. Tenga cuidado!
      Culinary Adventurer

  22. Annie

    I tried the chocolate peanut butter cake and it was good but it didn’t hold at all…. I think this could be because there is no egg in the recipe…. Is it a mistake?

  23. I attended Dr. Davis lecture at Longevity conference and was very impressed with new info for me regarding grains of all kinds. My question is if Hemp protein and blue green algae are allowed on this diet in reasonable amounts or if they should be limited or not used at all?

    Please let me know. Email