Join our Mailing List

BUY THE BOOKS



















SHOW YOUR SUPPORT


Wheat-Free Market Foods
BELIEVE IN WHAT YOU EAT!

TRACK YOUR PLAQUE


If you want to learn more about wheat alternatives as well as other health and wellness related topics, we recommend you visit the Track Your Plaque forum which was also created by Dr. Davis. This forum has helped individuals cure their own heart disease, decrease cholesterol, lower weight, and improve overall health.


Change your life in 60 seconds

GLUTEN FREE ALMOND FLOUR


Nuts.com, has more than 30 types of Certified Gluten-Free flour. Click Here to view our selection.

JOIN US


Join us on Facebook
Click Here

VIDEOS


View our Video Channel on YouTube
Click Here

ABOUT DR. WILLIAM DAVIS


William Davis, MD, is a preventive cardiologist whose unique approach to diet allows him to advocate reversal, not just prevention, of heart disease. He is the founder of the Track Your Plaque program. He lives in Wisconsin. Nothing here should be construed as medical advice, but only topics for further discussion with your doctor. I practice cardiology in Milwaukee, Wisconsin.

RECIPES


Free recipes delivered to your inbox.

Sign up now!


Email:

Wheat Belly video FAQs: I lost the wheat, but didn’t lose the weight, part 1

Wheat Belly FAQs
Here I begin a series of Frequently Asked Questions, FAQs, on the Wheat Belly concepts. Let’s start with I Lost the Wheat, But Didn’t Lose the Weight: Part 1. And, yes, that is snow outside my window!

Wheat Belly FAQ–Didn’t lose weight part 1

Posted in FAQs | 59 Comments

How to survive wheat withdrawal

During my recent appearances in British Columbia, speaking to crowds in Kelowna, Penticton, Kamloops, and Vernon, I received many questions about how to better deal with the unpleasant symptoms of wheat withdrawal.

Because this question came up so many times, I am re-posting a discussion I posted in 2013 about this issue. It remains as true today as it was then: Wheat withdrawal, for the 40% of people who experience it, cannot be entirely avoided, but the full intensity can be softened. Let’s discuss a number of ways to go about doing that:

Wheat withdrawal can be unpleasant business. Read the many thousands of comments on this blog describing the physical and emotional turmoil that develops in the first few days of wheat avoidance and you will come to appreciate just how awful it can be.

It is important that wheat withdrawal is recognized for what it is, as some people say, “I feel awful. It must mean that I need wheat.” Nope. It is a withdrawal syndrome, a good thing, a transitional phase as your body tries to return to its normal state.

Wheat withdrawal has been labeled by different names over the years–”Atkin’s flu,” “Paleo flu,” “keto flu,” “low carb flu,” etc. Because this only happens with the various forms of carbohydrate restriction (there is no corresponding “low-fat flu” or “low-calorie flu”), it has often been attributed to the delayed conversion of a glycogen/glucose-dominant metabolism to that of fatty acid oxidation. This is true . . . but only partly.

Yes, forcing the conversion from a constant flow of carbs from “healthy whole grains” and sugars to increasing the enzymatic capacity to oxidize fats does indeed cause several weeks of low energy–but how do we explain the depression, nausea, headaches, lightheadedness, dehydration, emotional outbursts, intensive wheat cravings, bloating, constipation, even intensification of joint pain, effects that are not likely attributable to hypoglycemia or poor mobilization of energy? Delayed ramp-up of fatty acid oxidation is indeed part of the reason for the phenomena of wheat withdrawal, but does not explain all of it.

Most of these phenomena are caused by withdrawal from the gliadin-derived opiates in wheat, the 4- to 5-amino acid long polypeptides that increase appetite and cause addictive eating behaviors. You can actually trigger the syndrome abruptly in someone who is not wheat-free by giving them naloxone or naltrexone, opiate-blocking drugs. Because it is a form of opiate withdrawal, it cannot be entirely avoided with known strategies. In other words, an alcoholic (not an opiate, of course, but the situation is very similar) who wishes to rid her life of alcohol can only do so by stopping the flow of alcohol and suffering the withdrawal consequences–there’s no way around it. Alcohol withdrawal phenomena, such as hallucinations, disorientation, and seizures, can be blunted with very high doses of benzodiazepines and other drugs, so this is obviously not something you can manage on your own. (The doses required for an alcoholic, for instance, are fatal for non-alcoholics.)

So what can you do to smooth the wheat withdrawal syndrome that involves 1) a soft opiate withdrawal, and 2) delays in gaining higher levels of fatty acid oxidation? Here are a few strategies:

1) Hydrate–Ridding yourself of wheat involves diuresis, or fluid loss. This is due to the loss of the gliadin protein that causes sodium retention, as well as resolving inflammation previously triggered by gliadin-derived peptides, intact gliadin, and wheat germ agglutinin. Urine, for instance, should always be nearly clear, not a dark, concentrated yellow.

2) Use some salt–e.g., sea salt or other mineral-containing salt to compensate for the loss of urinary salt. Salt, along with water, addresses the common lightheadedness symptoms.

3) Take a probiotic–e.g., 50 billion CFUs or more per day containing mixed species of lactobacillus and bifidobacteria. This accelerates the conversion to healthy bowel flora off the disruptive effects of this potent bowel toxin called wheat. This addresses the common bloating and constipation, usually within 24 hours of initiation. This should be necessary for no more than 4 to 8 weeks. (If symptoms such as heartburn or bloating return when probiotics are stopped, this suggests that there is something else wrong, such as failed cholecystekinin signaling to the pancreas, pancreatic enzyme insufficiency, hypochlorhydria, etc. that requires a formal assessment.) Among the best: VSL3, Garden of Life, and Renew Life brands.

4) Supplement magnesium–Magnesium deficiency is widespread and is associated with osteoporosis, hypertension, higher blood sugar, muscle cramps, and heart rhythm disorders. For unclear reasons, these phenomena are magnified during wheat withdrawal. Magnesium supplementation can thereby have some dramatic benefits during wheat withdrawal. Unfortunately, most magnesium supplements are better as laxatives than as sources of absorbable magnesium. Among the best: magnesium malate at a dose of 1200 mg two or three times per day (weight of the magnesium + malate, not just “elemental” magnesium). Source Naturals makes a great preparation.

5) Supplement omega-3 fatty acids–There are plenty of reasons to supplement omega-3 fatty acids to make up for our aversion to consuming the brains of land animals and only occasional reliance on seafood. But during wheat withdrawal, weight loss proceeds at a rapid clip for most people, a process that involves massive mobilization of fatty acids into the bloodstream (evidenced on a cholesterol panel as higher triglycerides). Omega-3 fatty acids partially protect us from the adverse effects of this flood of fatty acids, as it activates the enzyme, lipoprotein lipase, that helps clear them from the bloodstream. I advocate an EPA + DHA intake of 3000 mg per day (the dose of omega-3 fatty acids, not of fish oil). The best fish oil is in the liquid triglyceride form, not the common ethyl ester capsules, as the triglyceride form is better absorbed (particularly the DHA). My favorite brands because of meticulous production techniques: Ascenta NutraSea and Nordic Naturals.

6) Supplement iodine–The average person is marginally deficient in iodine, particularly in people who avoid use of iodized salt. Ironically, the more you avoid processed foods (as we do with wheat elimination, given wheat’s ubiquity), the less iodized salt you get. Avid exercisers also are more iodine deficient than average, given iodine loss via sweat. This has gotten so bad that I have actually found many people with goiters (enlarged thyroid glands). Even a modest lack of iodine leads to lower output of thyroid hormone (especially T4), resulting in mild hypothyroidism that impairs weight loss, can make fatigue worse, increase LDL cholesterol and triglyceride values, and even increase cardiovascular risk. Iodine is an essential trace mineral: everyone needs it (though people with a history of Hashimoto’s thyroiditis or thyroid nodules will have to be extra careful; I’d like to say consult your doctor, which is true if you have a doctor knowledgeable about iodine, which is less than 1% of my colleagues). I advise patients to supplement iodine as inexpensive drops, capsules, or kelp tablets (dried seaweed) to provide 500 mcg iodine per day.

Those are the supplements that have proven tried and true in reducing at least some of the most common struggles with wheat withdrawal.

Over the 2+ years since Wheat Belly first made bookstores and upset many people in the wheat world, we’ve learned many new lessons on how to best deal with the phenomenon of wheat withdrawal. If you’ve got some strategies you have found useful, please speak up and post a comment here.

Posted in Gliadin, Wheat withdrawal | 34 Comments

O World Project interview

This is an extended interview I provided while in Toronto for a documentary project called The O World Project, cataloguing unique views on health, science, and other topics.

It was a chance to detail the arguments used in Wheat Belly in a much more extended fashion than the usual few minutes afforded in TV and radio interviews.

Posted in Interviews | 38 Comments

Wheat Belly 30-Minute (or Less!) Cookbook reviews

After its release just a week ago, the new Wheat Belly 30-Minute (or Less!) Cookbook is receiving rave reviews from readers. Here is a sample:


From a Kindle customer:
Quick, Easy and Healthy Recipes

The cookbook is true to it’s word and the recipes take less than 30 minutes. The don’t have too many ingredients and are not only wheat free but are low in carbs. The photo sections offers a lovely presentation of many of the recipes. I especially liked the recipes for the all purpose baking mix and the many sauces. There are 200 recipes including entire menus for special occasions. Because the recipes are short and simple, it will definitely help me stick to my wheat free lifestyle. With this cookbook cravings can be easily satisfied without turning to wheat.

 

From Rousee83:
Amazing! Amazing! Amazing!

Back in March of this year I lost 22 lbs. in 4 weeks from only cooking out of the wheat belly cookbook. I still have about 12 lbs to go, but don’t have the time to make the recipes. It feels like I’ve been waiting forever for this 30-minute or less cookbook to come out. Finally it arrived Christmas Eve and then I fell in love. The only time consuming thing about this cookbook for a beginner is going to be getting familiar with the ingredients and where to locate them. So far today I made the Beef stroganoff, crab stuffed mushrooms and the spicy chicken. All were excellent and only took 15 to 30 minutes which is life changing compared to the other recipe book.

From Elaine Jackson:
Great Cookbook – Will Not Disappoint

My husband is the cook in our house. When we decided to eat wheat-free, I ordered The Wheat Belly Cook Book. It was awesome. My husband made almost every recipe and it was AWESOME. Then when I ordered the Wheat Belly 30-minute, I was wondering if there would be many duplicate recipes. Only a couple duplicate main dishes. Like the previous book, the recipes are MARVELOUS. They taste so good. Yes, they take 30 Minutes. It is so easy to be wheat-free since the food is so good, you don’t miss the foods/dishes with wheat. This book will not disappoint.

From Dennis Vukosav:
Much more than a cookbook – enables to learn a lot of things to live better and healthier and reduce your weight

“Wheat Belly 30-Minute (Or Less!) Cookbook” written by cardiologist William Davis and beautifully illustrated with photographs made by Linda Pugliese is a book that combines scientific facts with beautifully presented recipes, therefore much more than just another cookbook that talks about preparing wheat-free meals.

At the beginning of the book the author provides an excellent introduction that gives background to the reasons why this book is released; he encourages readers to change the thinking that giving up wheat is too time-consuming, too inconvenient or involves too many hard-to-find ingredients. He emphasizes that it’s normal that it will take some time for people to adjust their diet because today 20 – 50% of all calories we eat is wheat due to convenience, portability, ubiquity and addiction.

The author offers a variety of recipes for all kinds of meals, starting from breakfasts, mains dishes, side dishes, desserts, snacks, and some special occasion menus, all of them accompanied by beautiful photographs that will immediately attract your attention being one of the reasons why you’ll immediately want to try to prepare these dishes.

Therefore, this book that is much more than a cookbook, though it contains 200 recipes, can fully be recommended; besides that it’ll show you that it is not expensive and time-consuming to prepare wheat-free dishes, using it you’ll certainly learn a lot of things that will allow you to live better and healthier and reduce your weight.

From K. Hart:
Say you want a REVOLUTION?

Everyone everywhere, this IS the revolution. Please look into this for yourselves– the “powers that be” who want to keep the masses massively fat and miserably battling virtually every disease known to mankind are in this fight already. All of us need to be, too. Yes, I lost 60+#s in a year and I could list another dozen benefits I’ve gained from going grain & sugar free but those stories are proliferating in the world & on the Web & I recommend reading them & Dr. Davis’ 3 books. All that info is the ammunition we need to regain our health, strength, stamina– to de-fog our amazing brains and, yes, to get back down to our fighting weight because THIS is what I want most to say–with hope that all of you realize it’s no smoke and mirrors, no joke– & that David Bowie will not mind my paraphrasing from Diamond Dogs/Future Legend because, friends…
This ain’t bread and rolls–This is GENOCIDE!

From Fruit Smoothie:
Great recipes!

Being wheatless and sugarless for a few years now, I’m always looking for new recipes. Of the recipes I’ve tried so far, they are VERY VERY good! The “bread” recipes are particularly good and are slightly different from what I’ve found online over the years. The chocolate/coconut pie is also to die for. Note: The recipes throughout often call for sweeteners and there is an explanation about this up front; I’ve become accustomed to not having things sweet and even the dessert recipes easily adapt to very minimal sweetener…this is a good thing!

Posted in Wheat Belly 30-Minute Cookbook | 38 Comments

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, www.barnesandnoble.com, and Amazon.com.

Posted in Uncategorized | 72 Comments

Chocolate Coconut Tart from the new Wheat Belly 30-Minute Cookbook

Here’s another recipe from the new Wheat Belly 30-Minute (or Less!) Cookbook, available Dec 24th, 2013 or right now for pre-order at Amazon or Barnes and Noble.

In addition to this recipe, you will find new recipes for dinner dishes, light meals, sandwiches, and cookies and cupcakes. In addition, mindful of trying to help everyone assemble delicious foods and meals in less time, there are recipes for healthy wheat-free and junk-free seasoning mixes, sauces, and jams. All dishes are designed to be made in 30 minutes or less!

I chose this recipe as I thought it would fit perfectly into a holiday menu.

 

 

 

 

 

 

 

 

 

 

 

 

Prep time: 10 minutes            Total time: 30 minutes

Shredded coconut makes a sturdy and delicious piecrust. Here we fill a coconut crust with a rich chocolate cream to make a delightful tart appropriate for celebrations, holidays, or an extra special dessert.

Makes 8 servings

2½ cups unsweetened shredded coconut
¼ cup almond meal/flour
2 teaspoons ground cinnamon, divided
Sweetener equivalent to 1 cup sugar, divided
¼ cup coconut oil or butter, melted
14 ounces coconut milk (canned) or heavy cream
8 ounces 100% chocolate
3 eggs, separated
½ teaspoon vanilla extract

Preheat oven to 350º F. Grease 9-inch pie pan.

In medium size bowl, combine coconut, almond meal/flour, 1/2 teaspoon cinnamon, sweetener equivalent to 1/4-cup sugar, and oil/butter and mix thoroughly. Transfer to greased pie pan, spreading evenly on bottom and partially up sides. Bake for 10 minutes or until edges lightly browned. Remove and cool.

Meanwhile, while coconut shell baking, heat coconut milk/cream and chocolate in medium saucepan over medium heat just until chocolate melted. Stir in remaining sweetener. Be careful to not overheat. Remove from heat.

Whip 3 egg whites until stiff peaks form. At reduced speed, blend in egg yolks, vanilla, and remaining cinnamon. Spoon in chocolate mixture and blend in gradually until well mixed.

Pour chocolate mixture into coconut shell and bake additional 15 minutes. Remove and cool. Refrigerate to set, then serve.

Posted in Recipes, Wheat Belly 30-Minute Cookbook | 68 Comments

Tom Naughton’s Diet, Health, and the Wisdom of Crowds: Brilliant

Tom Naughton, filmmaker of Fat Head fame, gave this presentation at Springfield College in Massachusetts.

I don’t believe that I have ever heard these concepts of the wisdom of crowds, combined with a brief history of nutritional “science” gone wrong, presented with such clarity and wit. In a word, Tom’s presentation is absolutely brilliant. It is all the more astounding that a filmmaker and former stand-up comic can trump the “science” of nutrition, exposing it for the dogmatic drivel that it is, thanks to a peculiar convergence of politics, the push of Big Food, and bad science.

My favorite among the quotes he uses: “Science progresses one funeral at a time.” Anyone interested in understanding how we, as a nation and world, have arrived at this place of astounding nutritional ignorance, Tom’s presentation, as well as his Fat Head movie classic, are must viewing.

Posted in Cholesterol, Lipids, Low-carb diets, Obesity | 12 Comments

Autoimmunity and wheat

Autoimmunity occurs when your own immune system is no longer able to distinguish friend from foe. It means that antibodies, lymphocytes, killer T cells, macrophages and inflammation-mediating proteins can’t tell the difference between, say, the protein of a fungal wall from proteins in your liver or joints. It’s as weird as a mother not recognizing her children, sometimes as tragic as friendly fire.

Depending on which tissues in which organs are attacked, the misdirected immune attack of autoimmunity can express itself as autoimmune hepatitis (liver tissue), primary biliary cirrhosis (bile ducts), type 1 diabetes (pancreatic beta cells), uveitis (iris of the eye), skin (psoriasis), platelets (autoimmune thrombocytopenic purpura), muscles (polymyositis), thyroid (Hashimoto’s thyroiditis, Grave’s disease), or just about any other organ or tissue.

Wheat consumption has now been confidently identified as both the initiating process in autoimmunity, as well as a perpetuating factor. Autoimmunity is just one way that tells us that this “food” was never appropriate for human consumption in the first place. First consumed in desperation 10,000 years ago, after not consuming grains for the preceding 2.5 million years, then altered by the efforts of geneticists and agribusiness, increased wheat consumption accounts for the increasing landscape of multiple autoimmune conditions, especially type 1 diabetes in children (and, now, adults), Hashimoto’s, and inflammatory bowel diseases.

So what is it about modern wheat that can cause such misguided immune responses? There are several reasons:

Increased intestinal permeability–Dr. Alessio Fasano and his team, working at the University of Maryland (now at Harvard) have worked out the complex path by which gliadin, when remaining intact, opens the “tight junction” barriers between intestinal cells, allowing foreign substances entry into the bloodstream and thereby organs. Among the substances that can enter: intact gliadin, gliadin-derived peptides, wheat germ agglutinin (a large and highly inflammatory protein), lipopolysaccharide from bacterial cell walls, and others.

Gliadin peptide toxicity–While some gliadin remains intact, some also gets degraded to peptides. Some of these peptides can enter the bloodstream to exert opiate effects on the brain, while other fractions are toxic to the intesinal lining.

Wheat germ agglutinin–Humans cannot digest the roots, stalk, leaves, or husk of wheat because it is a grass. For that reason, humans only consume the flour ground from the seed of wheat. We can only efficiently digest the amylopectin and amylose of the seed endosperm, the carbohydrates. Wheat germ agglutinin of the seed, a component of all wheat flour, is an example of another indigestible component of this grass. This large 4-part structure is highly toxic to the intestinal lining, causing complete denuding of the villi in experimental models. If it gains entry to the bloodstream, it is a potent activator of the immune system.

Molecular mimicry–As if this wasn’t already strange enough, there are amino acid sequences in the gliadin protein of wheat (and thereby the secalin of rye, the hordein of barley, perhaps the zein of corn) that look just like sequences in some human proteins. To date, human proteins that resemble gliadin include transglutaminase (in muscle, liver, many other tissues), synapsin (in nervous tissue), and calreticulin (ubiquitous). The gliadin sequence activates an immune response, which can then launch an attack on the organs containing these cross-reacting proteins.

Dysbiosis–Wheat changes bowel flora, not uncommonly causing dysbiosis, or changes in bowel flora characterized by decreases in healthy species, such as Lactobacillus and Bifidobacteria, and increases in pathogenic bacteria, such as E. coli and Clostridium difficile. Dysbiosis increases intestinal permeability, especially to the lipopolysaccharide component of bacterial cell walls, a powerful activator of inflammation.

Note that NONE of these phenomena leading to autoimmunity require the presence of celiac disease or gluten sensitivity. The abnormal intestinal permeability induced by gliadin, for instance, develops in 80-90% of people; the toxic effects of wheat germ agglutinin affect everybody.

Anyone diagnosed with an autoimmune condition should avoid wheat, as well as its nearly genetically identical brethren, rye and barley (identical gliadin and wheat germ agglutinin sequences), as well as corn (some overlap of corn zein with gliadin) and rice (identical wheat germ agglutinin).

Also, vitamin D restoration (e.g., achieve a 25-hydroxy vitamin D level of 60-70 ng/ml or 150-180 nmol/L), omega-3 fatty acid supplementation, and correction of disrupted bowel flora (probiotics, naturally fermented foods, prebiotics) are all crucial steps in maximizing your hopes of reversing your autoimmune condition.

Posted in Uncategorized | 80 Comments

Pepperoni Bread recipe from the new Wheat Belly 30-Minute (or less!) Cookbook

Here is another recipe taken from the 200 in the new Wheat Belly 30-Minute (or less!) Cookbook to be released December 24, 2013 but available for pre-order on Amazon.

Note that the Wheat Belly Italian Seasoning Mix is specified but you simply substitute with the mix of herbs listed under the asterisked (*) footnote. Also, the Wheat Belly All-Purpose Baking Mix is a mixture pre-made for convenience and modestly improved texture. You can do fine for the present just by using the same volume of almond meal/flour.

The Cookbook does indeed have a collection of seasoning mixes, sauces, salad dressings, puddings, and dessert sauces, as well as breads, main dishes, side dishes, and soups, all designed to be healthy, free of wheat and other grains, using NO gluten-free junk carbohydrate ingredients, no added sugar, and otherwise healthy. This new Cookbook helps make following the Wheat Belly grain-free lifestyle quick, easy, and accessible to anyone with basic cooking skills.

Pepperoni Bread
Prep time: 5 minutes Total time: 30 minutes

If you see the kids gobble this Pepperoni Bread down, don’t be fooled: It just looks unhealthy! After all, this “bread” is really just made of ground nuts, coconut, cheese, eggs, and pepperoni. Serve this side dish alongside a shirataki or spaghetti squash pasta dish topped with Wheat Belly Marinara sauce or just serve the bread and marinara sauce without any pasta.

Makes 8 servings

2 cups Wheat Belly All-Purpose Baking Mix
1 cup shredded mozzarella cheese, divided
2 tablespoons extra-virgin olive oil
2 eggs
2 ounces pepperoni, sliced thinly
1 tablespoon Wheat Belly Italian Seasoning Mix*

*Or substitute 1 teaspoon dried oregano, 1 teaspoon dried rosemary, 1 teaspoon dried basil, ½ teaspoon dried onion, ½ teaspoon dried garlic

Preheat oven to 350° F.

In large bowl, combine baking mix and ½ cup mozzarella cheese. Whisk in olive oil and eggs until thoroughly mixed.

On parchment paper-lined shallow baking pan, pour dough onto paper and form into rectangular shape approximately 10 x 16 inches, ½-inch thickness. Bake for 18 minutes or until lightly browned at edges. Remove.

Lay out pepperoni in 2-3 rows in center of bread, followed by remaining mozzarella cheese. Sprinkle seasoning mix over cheese. Carefully roll one (narrow) end of the bread until fully rolled. Return to oven and bake for 2-3 minutes or until cheese melted.

Remove, allow to cool 5 minutes, then slice to desired thickness.

Posted in Recipes, Wheat Belly 30-Minute Cookbook | 47 Comments

Wheat Belly holiday recipes II

Now for the desserts!

Here are recipes for Pumpkin Pie, Apple Cranberry Crumble, and Pumpkin Spice Muffins. Remember: By taking out wheat and other grains, not resorting to gluten-free junk carbohydrate replacements, not adding sugar or high-fructose corn syrup, limiting net carbohydrate content and not using other problem ingredients, we now have healthy desserts that do not pack on the pounds, screw with blood sugar, mess with satiety signals, or exert inflammatory effects. Have your Apple Cranberry Crumble or Pumpkin Spice Muffin and suffer not a moment of guilt! And I think they’re pretty darned tasty, too.

Happy Thanksgiving, everybody!

Wheat-free Pumpkin Pie
Here is a reminder of how us wheat-free folk make a wonderful and delicious pumpkin pie that is wheat-free. Without wheat, it does NOT stimulate appetite, does NOT send blood sugar sky-high, does NOT add to arthritis/joint pain, acid reflux, irritable bowel symptoms, leg edema, depression, moodiness, migraine headache, hypertension, dementia, heart disease, or cancer. You can just have your nice big slice of pumpkin pie, even with a big dollop of whipped cream . . . without worries!

The pumpkin puree poses only a slight potential carbohydrate challenge. The entire pie contains 36 grams carbohydrates; if divided into 8 pieces, that yields 4.5 grams carbohydrate per slice–a tolerable level for most people. Heck, even two pieces yields about the same carbohydrate load as half an apple.

Makes 8 servings

Ingredients:

Pie crust
1 1/4 cups ground walnuts (or pecans or almonds)
1/4 cup ground flaxseed
1 teaspoon ground cinnamon
1 teaspoon unsweetened cocoa powder
1 large egg
4 ounces butter or coconut oil, melted

Pie filling
2 cups pumpkin puree
8 ounces cream cheese, softened
2 large eggs
1/2 cup coconut milk (canned variety)
2 teaspoons vanilla extract
2 teaspoons ground cinnamon
1 1/2 teaspoons ground nutmeg
1 teaspoon ground ginger
Sweetener equivalent to 1 cup sugar (e.g., 6 tablespoons Truvia)

Preheat oven to 350 degrees F.

In large bowl, mix together ground walnuts, flaxseed, cinnamon, and cocoa powder. In small bowl, whisk eggs and add butter or coconut oil. Pour liquid mix into dry mix and blend by hand thoroughly.

Grease a 9-inch pie pan with coconut oil or other oil. Transfer mix to the pie pan and spread evenly along bottom and up sides. If mixture is too thin, place in refrigerator for several minutes to thicken. For ease of spreading, use a large metal spoon heated under running hot water. Set aside.

In another large bowl, combine pumpkin, cream cheese, eggs, coconut milk, and vanilla extract and mix thoroughly by hand. Add cinnamon, nutmeg, ginger, and sweetener and continue to blend by hand.

Pour pumpkin mix into pie crust. Bake in oven for 40 minutes or until toothpick or knife withdraws nearly dry. Optionally, sprinkle additional nutmeg and/or cinnamon, top with whipped cream or whipped coconut milk.

Apple Cranberry Crumble
Apple, cranberry, and cinnamon: the perfect combination of tastes and scents for winter holidays!

I took a bit of carbohydrate liberties with this recipe. The entire recipe yields a delicious cheesecake-like crumble with 59 “net” grams carbohydrates (total carbs – fiber); divided among 10 slices, that’s 5.9 grams net carbs per serving, a quantity most tolerate just fine. (To reduce carbohydrates, the molasses in the crumble is optional, reducing total carbohydrate by 11 grams.)

Other good choices for sweeteners include liquid stevia, powdered stevia (pure or inulin-based, not maltodextrin-based), Truvía, erythritol, and the Wheat Free Market sweetener blend of erythritol and monkfruit. And always taste your batter to test sweetness, since sweeteners vary in sweetness from brand to brand and your individual sensitivity to sweetness depends on how long you’ve been wheat-free. (The longer you’ve been wheat-free, the less sweetness you desire.)

Makes 9 servings

Crust and crumble topping
3 cups almond meal
1 stick (8 tablespoons) butter, softened
1 cup xylitol (or other sweetener equivalent to 1 cup sugar)
1½ teaspoons ground cinnamon
1 tablespoon molasses
1½ teaspoons vanilla extract
Dash sea salt

Filling
16 ounces cream cheese, softened
2 large eggs
½ cup xylitol (or other sweetener equivalent to ½ cup sugar)
1 Granny Smith apple (or other variety)
1 teaspoon ground cinnamon
1 cup fresh cranberries

Preheat oven to 350° F.

In large bowl, combine almond meal, butter, sweetener, cinnamon, molasses, vanilla, and salt and mix.

Grease a 9½-inch tart or pie pan. Using approximately 1 cup of the almond meal mixture, form a thin bottom crust with your hands or spoon.

In another bowl, combine cream cheese, eggs, and sweetener and mix with spoon or mixer at low-speed. Pour into tart or pie pan.

Core apple and slice into very thin sections. Arrange in circles around the edge of the cream cheese mixture, working inwards. Distribute cranberries over top, then sprinkle cinnamon over entire mixture.

Gently layer remaining almond meal crumble evenly over top. Bake for 30 minutes or until topping lightly browned.

Pumpkin Spice Muffins
I love having these muffins for breakfast in the fall and winter, including a delicious Thanksgiving or Christmas breakfast. Spread one with cream cheese and you will need little else to fill you up on a cold morning.

To use these muffins as a dessert, top with a cream cheese- or coconut cream-based icing (e.g., with your choice of sweetener, some ground nutmeg) or freshly whipped cream.

Makes 12 small muffins

Ingredients:
2 cups ground almonds (can be purchased pre-ground)
1 cup chopped walnuts
1⁄4 cup ground flaxseeds (can be purchased pre-ground)
Sweetener such as Truvia, stevia extract, or Splenda equivalent to 3⁄4 cup sucrose
2 teaspoons ground cinnamon
1 teaspoon ground allspice
1 teaspoon grated nutmeg
1 teaspoon baking powder
Dash of fine sea salt
1 can (15 ounces) unsweetened pumpkin puree
1⁄2 cup sour cream or coconut milk
2 large eggs
1⁄4 cup walnut oil, melted coconut oil, or extra-light olive oil

Preheat the oven to 325F. Grease a 12-cup muffin tin with oil. Stir together the almond meal, walnuts, ground flaxseeds, sweetener, cinnamon, allspice, nutmeg, baking powder, and salt in a large bowl. Stir together the pumpkin, sour cream or coconut milk, eggs, and oil in another large bowl. Stir the pumpkin mixture into the almond meal mixture and mix thoroughly. Spoon the batter into the muffin cups, filling them about half full. Bake until a toothpick inserted in a muffin comes out dry, about 45 minutes. Cool the muffins in the pans for 10 to 15 minutes, then turn out onto a rack to cool completely.

Posted in Recipes | 75 Comments





VISIT OUR SISTER SITE, THE TYP PROGRAM AND COLLABORATIVE CURES FOUNDATION
 
 
 
 
 

Copyright 2010, Track Your Plaque, LLC
Track Your Plaque and Collaborative Cures Foundation are trademarks of Track Your Plaque, LLC

This website optimized for use with Firefox and Internet Explorer