Wheat Belly--Our Way of Eating

Scroll down to find helpful information, other resources to compliment the Wheat Belly Lifestyle, and RECIPES. (Many of the recipes are mine and some are my cousin, Mickey Landrum's.)

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Many of you know that I (Janie) started a way of eating called Wheat Belly on October 4, 2011. At that time, my sister, Esther and our cousin, Mickey Landrum, started it, too.  Dorothy follows this lifestyle partially. On this page I am posting things that might help others experience this lifestyle of eating and all the health benefits that accompany it.

     *Pictures of us (before in 2011 and 4 years later in 2015)
     *Helpful info for the Wheat Belly lifestyle including:
          -Websites that help and encourage the Wheat Belly lifestyle
          -Books that I have read that also help and encourage this lifestyle
          -A list of products that I use and where I buy them
     *Some of my own recipes

     

Pictures

The first picture shows the four of us at the port of San Diego before the three of us departed on a Panama Canal cruise in April of 2011.  (Mickey drove us there from Anaheim.) BTW, at the end of that trip, (one week in California, the two week cruise, and then 2 more weeks at Walt Disney World in Florida after the cruise, and a week to get home (rented car on extended journey from WDW to Atlanta, a few days in Atlanta, Amtrak to New Orleans, a day there and then a rented car to San Antonio where we had left our car), I weighed about 15 pounds more than when we took that picture!!!

We all started Wheat Belly six months later.

The second one was taken in June, 2015--four and one/half years later. What you are seeing is a 215 pound weight loss between the four of us.

It is now 2019, and we are still living this lifestyle of eating.

WHEAT BELLY really works to lose weight, keep it off, lower blood glucose levels, and just generally improve health in every way! 

Pictures:

Esther, Dorothy, Mickey, & Janie

in April, 2011

Mickey (68), Esther (84), Janie (71), Dorothy (87)

June, 2015

IT'S NEVER TOO LATE!

Mickey is now 75. Esther is 90. Janie is 77. Dorothy is 94.

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HELPFUL WEBSITES

Click on the the names which are the links.

Dr. William Davis's Facebook page

Since I started this lifestyle of eating, hundreds of wonderful cooks have begun posting recipes that are perfect for Wheat Belly. Keto recipes are all in line with how we eat, but Paleo is only part way compliant. They use sugary (high carb) syrups to sweeten. We do not use honey or maple syrup. Agave syrup is also OFF our list! 

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Helpful Books to Read
(Hardback, paperback, and Kindle versions)

Books by Dr. William Davis, M.D., cardiologist

Wheat Belly-Lose the Wheat, Lose the Weight Revised and Expanded     Copyright 2019

Wheat Belly Total Health

Wheat Belly 10-Day Grain Detox

Wheat Belly Cookbook

Wheat Belly Cookbook (30 Minutes or Less)

Wheat Belly Journal
 UNDOCTORED

Other books to read:

The Great Cholesterol Myth
by Jonny Bowden, PH.D., C.N.S. and Stephen Sinatra, M.D., F.A.C.C.

The Cholesterol Trap (Re-Examining Your Doctor's Rx)
by Dr. Dorothy Adamiak, ND
Grain Brain by Dr. David Perlmutter

Brain Maker by Dr. David Perlmutter

Why We Get Fat by Gary Taubes

Good Calories, Bad Calories by Gary Taubes

Vitamin K2 and the Calcium Paradox-How a Little Known Vitamin Could Save Your Life 
by Dr. Kate Rheaume-Bleue, BSc., ND

The Big FAT Surprise by Nina Teicholz

How I Gave Up My Low-Fat Diet and Lost 40 Pounds
by Dana Carpender

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To figure net carbs, subtract fiber grams from carbohydrate grams. You can also subtract sugar alcohol grams from total carbs.

Excellent website that gives you over 6000 foods with Total Carbs, Fiber, and Net Carbs

www.carb-counter.org

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List of products and places where I buy them:

1. Almond flour - H.E.B. is now making a really good, fine almond flour. It is even available at our Falfurrias H.E.B. supermarket!!! Since we started this eating lifestyle, nearly all stores are selling almond flour. If not, you can order it from Amazon!
2. NOW FOODS Organic Unsweetened, Undutched Cocoa Powder - www.amazon.com
3. H-E-B brand Organic Almond Milk Unsweetened Original (Best tasting I've had. Only available in Texas.) However, there are many national brands.
4. Pink Himalayan Salt (Spice Lab Finely Ground) at Amazon.com (Regular table salt is NOT good for us!) Redmond's Real Salt is another really good pink salt and it is sourced in Utah, USA! Any pink salt or Celtic Sea Salt is good. Morton's Sea Salt is NOT!
5. Macadamia Nut Meal and Chopped Macadamias- www.nuts.com
6. Sweeteners: Lakanto Classic (monkfruit and erythriotol), Lakanto Golden, XyloSweet (Xylitol), Swerve.These are my favorites.
7. Coconut Oil - Central Market Brand at H.E.B. (even in Falfurrias, TX!!)
8. Great Lakes Grassfed Gelatin (Hydrolyzed Collagen in the green canister) - www.greatlakesgelatin.com (I order a case of 12, because there are three of us using this. You can get one can at Amazon.com to try it out. It's less expensive per can at the GLG website, but you have to order in multiples of 3.)
9. Gelatin (in the red canister) from the same company. This kind thickens and congeals just like Knox Gelatin does. I order this from Amazon.com and it should be available at stores like Sprouts, Natural Grocers, etc.
10. EZ Sweetz Amazon.com (I carry this little container in my purse for convenience.) 
11. H.E.B. Uncured Bacon (Applewood or Pecan smoked) is available in their larger stores (Alice, Kingsville, Corpus Christi, but alas, not in Falfurrias!  It is actually better than any other brand I've ever tried. I buy 8 to 12 packages at a time when we're in one of the cities/towns above. Then I freeze it. I bake a whole package at a time. Set oven to 275, put the slices on a parchment paper lined cookie sheet that has sides, bake for 40 minutes or longer to achieve desired crispiness. 
12. Rumford Baking Powder is aluminum free. Available nearly everywhere! Even in Falfurrias!
13. Heavy Whipping Cream-watch out for carrageenan as an ingredient! This is not good for us! UPDATE: H.E.B. brand heavy whipping cream ( pint sized) no longer has carrageenan in it! Check the ingredients list. It should say "Gellan Gum."
    At Sprouts and Natural Grocers in Corpus Christi, I am able to get a brand that is shipped in from Iowa. It is Kalona's Grassfed, Organic Heavy Whipping Cream. It is so good and lasts for many days to weeks beyond its expiration date. It has nothing but cream and NO emulsifiers!!! 
14. Our Falfurrias H.E.B. is also now carrying H.E.B. brand Coconut Flour AND Almond Flour.
15. H.E.B has Avocado Oil. 

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RECIPES

Scroll further down to find these recipes. They are in order.

• Janie's Crackers
• Delicious Biscuits
• "Little Pies"
• Pumpkin Filling
• Janie's UnGranola
• Janie's Chia Breakfast Pudding
• Chaffles 
• Janie's Alfredo Sauce
• Spinach Salad with Strawberries and Avocado with Creamy Dressing and "Sugared" Pecans
• Mickey Landrum's Pancakes
• Mickey's Bread
• Homemade Chili Con Carne (Chili with Meat)
• Broccoli/Cauliflower Salad with Dressing
• Janie's Cauliflower Soup
• Janie's Broccoli Cheese Soup
• Janie's Caulibrozuc Soup
• Caramelized Green Beans
• Sausage Biscuits (or Sausage Balls)
• Sweet Dijon Mustard Vinaigrette Salad Dressing

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Janie's Crackers

Here is my cracker recipe.  They are delicious! It started out as a recipe I got from a website, but then I started changing it, so I consider it to be MY recipe now.  The original had only almond flour, but it is so much better with ½ almond and ½ macadamia. I also added the garlic and onion powders, hempheart seeds, and chia seeds.  Now I’ve changed it from cheddar to mozzarella cheese, because it is a milder taste and goes with everything.  It’s even good with peanut butter or almond butter and jelly. (Nature’s Hollow sugar free preserves or make your own.)

I get 24 crackers about 2 X 2 ½ inches each.   There is approximately ¼ carb in each cracker.

¼ cup macadamia nut meal/flour             (2 carbs)

¼ cup almond meal/flour                            (3 carbs)

¼ tsp. baking soda          

¼ tsp. garlic powder

¼ tsp. onion powder

¼ tsp. Pink Himalayan Salt or Celtic Sea Salt
1 heaping Tbsp. ground chia seed           (0 carbs)

½ cup packed grated cheddar or mozzarella cheese (needs to be a fine grate, full fat) (2 carbs if pkg. pre-grated-I grate my own cheddar, but use pre-grated packaged H.E.B Whole Milk Mozzarella.)

        Or

Use any grated full fat hard cheese that you want! Be creative!

Mix all these ingredients together in a bowl. Mix well! 

1 Tbsp. of egg white 

1 Tbsp. of any compliant oil (Compliant oils are saturated or monounsaturated. I use avocado oil.)

Beat the egg white until frothy 

Add the oil and continue to beat the two together .

Pour this liquid mixture into the bowl with the dry ingredients and the cheese and mix well.  If it is crumbly or too stiff, add a few drops of water. I start mixing with a spatula, but then I finish if off by hand wearing food handler's gloves.)

Take half of it and shape into a ball. Place on a piece of parchment paper and press it down to about ½ inch thickness.  Put a piece of parchment paper on top and roll out to desired thinness with a rolling pin. For crispy crackers, it needs to be pretty thin.

Remove the top piece of paper, put the crackers (leave them on the parchment paper) on a cookie sheet, and bake at 350 degrees for 10 minutes. Remove from oven and cut to the desired size with a pizza cutter.  Put it back in the oven and bake for another 4 minutes. Check it so it doesn't burn!

Remove from oven and let them cool. Break the crackers apart and store in an airtight container after they cool.

You know your oven, you may have to adjust baking time to get them crispy.

I quadruple this recipe and then divide the dough into four equal parts. I bake one and put the other three in plastic bags and keep in the fridge for the next time we want them. You can even freeze the dough.

This also makes a great pizza crust (especially the one made with mozzarella) when rolled out a little thicker. You can add some Italian seasoning. Bake it for about 10 minutes, let it cool a little, add toppings, and bake again for 10 -15 minutes. Precook meat toppings.

BEWARE, THE CRACKERS ARE HABIT FORMING!

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DELICIOUS BISCUITS

DELICIOUS BISCUITS (THAT HOLD THEIR SHAPE)

•  2 Tbsps. Butter, melted in a mixing bowl

• ¾ cup almond flour

• ½ tsp garlic powder

• 1 tsp. baking powder (aluminum free)

• 1/3 cup very finely shredded cheddar cheese

• 1 Large egg

• Sweetener to equal 2 – 3 teaspoons. (optional) (I used 3 drops liquid EZ Sweetz

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Melt butter in the mixing bowl

Add the egg to the butter and whisk together.

Add the sweetener and continue to whisk.

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Add the baking powder and garlic powder to the almond flour and mix together.

Add the dry ingredients along with the cheese to the wet ingredients and stir together.

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Divide the batter into four equal parts. Using a cookie scoop or your hands, put the four pieces on a parchment lined cookie sheet.

Bake for 15 - 18 minutes or until edges start turning golden brown.

Brush tops with melted butter. (optional)

Do this recipe X3 and it makes 12 biscuits.

I have found that this biscuit dough keeps quite well in a tightly covered bowl in the refrigerator. The biscuits taste their best fresh out of the oven. So, I make them up as I want them.

 

Get it out early before using it, so it has time to warm up a little.

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LITTLE PIES

I discovered that the biscuit dough (recipe just above) makes great cobbler/pie dough. At first I rolled out a circle and filled half of it and then folded the other half over on top of it. But now, I've found a better way!!

Make up a batch of biscuit dough. (Double or triple the recipe if you want to. You can always make some biscuits or store it in the fridge.) Even though this is going to be for something sweet, go ahead and put the garlic powder and cheese in it!

When working with this dough by hand, it helps to keep your hands moistened with water. The dough doesn't stick to your hands and fingers as badly.

You will need: parchment baking cups and a muffin tin.

• Cinnamon
• Granulated sweetener. My favorites are XylaSweet or Lakanto Classic or Golden.
• XylaSweet contains Xylitol which can be toxic to dogs. If you have a dog, use another sweetener.
• Lakanto Classic and Golden are Monkfruit and Erythritol. 

Make the biscuit dough (at least a double recipe, although I always make a triple recipe). Divide it in half.

Put about 1/3 cup of granulated sweetener in a small jar with a lid. Add a teaspoon of Cinnamon to the "sugar." (I don't measure, I just pour the granulated sweetener into a jar and then pour in some cinnamon and shake it up until it looks like the right color!!!)

Take some biscuit dough and put it in the palm of your hand and then roll it in to a ball. With your fingers, flatten the dough into a circle about 1/4" thick. It should fit the bottom (not up the sides) of the baking cup. Repeat this until you have the number of bottom crusts for the "Little Pies" that you want to make. (I made half of a triple recipe of dough into biscuits and used the other half to make "Little Pies.")

Using very soft butter, spread a little on top of each "crust." Then sprinkle with a layer of cinnamon and "sugar" (granulated sweetener).

Put a tablespoon or a little more of fruit filling on top of the lower crust. (I use sugar free peach or apricot jam made by Nature's Hollow. They also make Blueberry jam.) 

Now, taking a slightly larger piece of dough, roll it into a ball and then flatten it into a circle to put on top of the filling.

Again, spread soft butter on top of the upper crust and sprinkle cinnamon/"sugar" on the top.

Bake in a 350 degree oven for 20-25 minutes.

Remove from oven. These can be served warm or cold, but warm is best!!! They reheat in the oven or microwave.

They're also delicious served with low carb vanilla ice cream or homemade Whipped Cream.

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Janie's Grain and Sugar Free Granola

One of the foods that my sisters, Esther, and I have missed the most in the nearly 10 years we've been living the Wheat Belly Lifestyle is cereal--crunchy cereal!!! Granola is a great substitute, but it is made from grains. I have purchased commercially made low carb grain and sugar free "granolas," but none of them has been that good!

Now I have found a recipe, and of course, I have "tweaked" it to make it exactly as we like it! It is REALLY good!

Janie's UnGranola

 

Makes 4 cups of UnGranola which is approximately sixteen 1/4 cup servings. This is net 1.5 grams carbs. (Of course, you can eat more than that.)

 

(I double this recipe to make 8 cups and approximately 32 servings.)

 

 I keep it in an airtight glass jar on the kitchen cabinet and it keep quite well.

 

Ingredients:

 

• ½ cup chopped macadamias (Nuts.com)
• ½ cup chopped pecan pieces
• ½ cup sliced almonds

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• ½ cup unsweetened coconut flakes
• 2 Tablespoons Chia Seeds (whole, not ground)
• 2 Tablespoons Hemp Hearts
• 2 Tablespoons granulated sweetener (I use Lakanto Classic which is white)
• 2 Tablespoons granulated Lakanto Golden Monkfruit            Sweetener
• ½ Heaping teaspoon cinnamon
• ½ Heaping teaspoon nutmeg
• ½ Heaping teaspoon ground cloves
• pinch of salt (I use either Redmond's Real Salt (sourced in USA) or Pink Himalayan Salt

•  1 egg white (I even use only 1 egg white when I double the recipe. It gets so hard in the oven I can hardly break it up!)

 

• Preheat oven to 275 degrees (See my notes about temps at the bottom of the page.)

• Line a large baking sheet that has sides with parchment paper (It should go up all four sides.)

 

• Put macadamias, pecans, almonds and sunflowers seeds in a large skillet. Cook over medium heat, stirring often, until nuts and seeds are lightly toasted. Remove from heat to a large mixing bowl. (THE ALMONDS WILL BEGIN TO BURN SO BE CAREFUL. KEEP AN EYE ON THESE NUTS.)
• Remove them from the burner and allow them to cool.

 

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• Mix coconut, chia seeds, hemp hearts, sweeteners, cinnamon, nutmeg, cloves, and salt in a separate bowl. When completely mixed together add it to the cooled nuts and seeds. Mix well.

• In a medium bowl, beat egg white until soft peaks form.
• Gently fold the egg whites into the granola mixture until well combined. (I used a food handler's glove and do it by hand.)
• Spread the granola mixture evenly over the baking sheet and bake at 275 degrees for 45 minutes. Check on it to make sure it's not burning.

I found that in my oven (which has a mind of its own!!!) this will brown (burn!) too much if I’m not careful. So, I lowered the oven heat for this recipe from 275 to 250 degrees. After 30 minutes I turn the oven off and just leave the UnGranola in the unopened oven. Sometimes I forget it and don’t take it out for a couple of hours.

 

I had to experiment and tweak this recipe to my own liking. I changed some of the ingredients to my liking, too. (That’s why I call it Janie’s UnGranola! You can do the same!!! Just be careful of carb counts!

 

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Janie's Chia Breakfast Pudding

(Must be refrigerated overnight to thicken)

Ingredients:

¼ cup unsweetened almond milk

½ teaspoon vanilla

Sweetener to equal 2 teaspoons (or to taste)

2 tablespoons whole chia seeds

¼ cup full fat plain yogurt

2 Janie's Grain and Sugar Free "Granola"

1 tablespoon of your favorite berries 

In a small bowl mix together the almond milk, vanilla, and sweetener. Stir well until the sweetener dissolves. Then stir in the chia seeds, then the yogurt, and mix thoroughly until all ingredients are well-incorporated. Transfer to a small serving bowl and top with the Janie's "Granola" and berries, cover with plastic wrap and refrigerate an hour or two or even overnight.

To keep it crunchy, you can add the granola (and the berries) right before you eat it!

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Chaffles

without the cheese

Ingredients:

(to make two chaffles)                                         

1 egg                                                                    

3 Tbsp. almond flour                                            

1 Tbsp. mayonnaise                                             

1/4 tsp baking powder                                          

1 tsp. water                                                           

                                                                           

(to make 8 chaffles)
4 eggs
3/4 cup almond flour
4 Tbsp. mayonnaise
4 tsp. baking powder
4 tsp. water (4 tsp. is 1 Tablespoon +1 teaspoon)

These make excellent breakfast waffles, and I add Xylasweet for that. Vanilla is optional.   (Both of these are to taste)

• Preheat your waffle maker.
• In a bowl, beat the egg with a whisk (or a hand-held mixer which is what I use.)
• Add the mayonnaise, water, and (vanilla). Beat some more.
• Mix the baking powder (and sweetener) in with the almond flour, and then add to the wet ingredients, beating those together.

Pour the batter in the waffle maker (1/4 cup per waffle), close the top, and cook for 4 minutes.

I use a waffle maker that makes four 4-inch waffles at a time. By doing the recipe x4 as shown above, you can make eight waffles in two cooking batches. I do this and freeze the extras.

Google "Chaffles" online and there are many, many recipes!

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Janie's Alfredo Sauce

4 Tbsp. Grassfed BUTTER

3/4 Brick Creamed Cheese

1/2 Cup grated Parmesan Cheese

1/2 Cup Heavy Whipping Cream (no carragenan) 

1 tsp. Garlic Powder

1/2 tsp. Onion Powder

A pinch or two of Pink Himalayan Salt or Celtic Sea Salt

Melt the butter in a sauce pan

Add the creamed cheese cut in 6 or more pieces

Let these begin to soften and melt

Add whipping cream

Whisk these together until smooth.

Add garlic powder and onion powder.

Stir and mix well. 

Add the parmesan cheese and let it melt into the mixture.

You can continue to whisk the mixture to get it as smooth as possible.

I use this for a sauce. It's great with Palmini (Amazon.com), Zoodles (spiralized zucchini), spinach, etc. Add chicken, shrimp, whatever!)

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Spinach Salad with Strawberries and Avocado
With Creamy Dressing and "Sugared"Pecans

Organic Baby Spinach (I cut the stems off and tear the large leaves into smaller pieces.)
(or Organic Mixed Spring Greens)

Fresh, organic strawberries, sliced

Large avocado, peeled, halved, and diced

Sugared pecans  (See recipe below. The recipe called for plain, sliced almonds.)

Grated Cheese of your choice is optional 

Anything else you can think of to put in it or substitute for one of the other items!!!!

            Boiled shrimp, roasted chicken, Chopped boiled eggs, etc.

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Creamy Dressing (Yummy deliciousness!)

• 1 cup mayonnaise (not salad dressing, but real mayo!)
• or use mayo made with 100% Avocado Oil or make your own!
• 1/4 cup of Heavy whipping cream (or if you are dairy free, use some water to think it down.) 
• Natural sweetener to equal 9 Teaspoons of sugar.
• 4 Tbsp Red Wine Vinegar
• Dijon  or Yellow Mustard to taste
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder (or more of these two to your taste.)
• 1 Tablespoon of dried, organic parsley or fresh cut up parsley.

• Mix, beat, stir, or however you want to do it, but make it creamy!!!

Optional – Poppy Seeds (which I don’t use)

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Sugared Pecans

• Pecan Halves or Pecan Pieces (You can substitute almonds, walnuts)
• Grassfed Butter
• Granulated Sugar Substitute (Lakanto Classic and Golden)
• Cinnamon (optional)

In a skillet melt some butter. (Don’t ask me how much. I just made this up, because I love sugared, roasted pecans. It depends on how many pecans you are using.)

When the butter is melted, add pecans. Make sure the pecans are coated with the butter and “roast” them in the skillet. Don’t turn your back, as they burn easily. Take them off the burner and sprinkle with granulated sugar substitute. Stir well to coat pecans. Put back on the burner, stirring constantly until browned and the sweetener is melted. 

Pour out onto aluminum foil or parchment paper and allow to cool.

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There are innumerable items to add to a salad. Grated cheese, cranberries, sunflower seeds, an assortment of nuts!

When serving guests, I put each of the ingredients for the salad in separate bowls and let everyone build their own salad.  

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Mickey Landrum's Pancakes
These are just like "real" pancakes! Delicious!!

1 cup                        Almond Flour

1 teaspoon               Coconut Flour

1 teaspoon               Baking Powder (aluminum free)

¼ teaspoon              Salt (Himalayan Pink or Celtic Salt)

½ rounded tsp.        Virtue Sweetener (Wheat Free Market)

                                      OR

2 teaspoons of any sugar equivalent sweetener (or to taste)

Mix the dry ingredients together.

3 Large Eggs (separated)

¼ cup                       water, (or club soda) I use water.

2 Tablespoons          Butter-melted (grassfed if possible)

2 Tablespoons          Sour Cream

¼ to 1 teaspoon       Vanilla (I use only ¼ tsp organic vanilla)

(or to taste)

Separate the eggs. (The last time I made them, I forgot to separate the eggs and just added them in the next step! (Not as fluffy, but just as good!)

Stir the egg yolks until smooth. Add the water (or club soda), melted butter, sour cream, and vanilla and stir until well mixed.

In another bowl, beat the egg whites until stiff.

Add the liquid ingredients to the egg whites and fold them in. Then fold all the liquid ingredients into the dry ingredients until well mixed.

Pour ¼ cup of batter onto griddle. (These do not spread out, so using the back of a spoon or spatula, spread them out gently.) These do not form bubbles, so keep an eye on them and turn when browned. When each of the pancakes is done, I put it on a parchment paper lined cookie sheet in a warm oven to keep them hot.

Serve with Walden Farms Carb Free Syrup and butter (or whatever makes your taste buds happy!)

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MICKEY LANDRUM’S BREAD RECIPE 

(WITH JANIE’S FRYING METHOD AS AN ALTERNATIVE!!)

(Makes great hamburger buns, hot dog buns, grilled cheese sandwiches, breakfast toast, etc.)

I have also found that the dry mixture with only the cheese added makes a great breading for meat, oven or air fryer veggies, etc.

You can even use as a substitute for flour or cornmeal in salmon croquettes, meatballs, etc.

The DRY MIXTURE:

1 Cup             Almond Flour

1 Cup             Macadamia Nut Flour (It is much courser than the almond flour, but it                     gives the bread a little crunch!

1 Cup            Ground Golden Flax Seed

3 Tbsp.          Coconut Flour

1 Tbsp.          Baking Powder

Put all of this in a large zipper bag and shake it up until it is thoroughly mixed.

Then store it in the refrigerator.

WHEN YOU WANT TO MAKE A BATCH OF BREAD, DO THE FOLLOWING:

RECIPE:

In a large bowl, mix together:

1 cup  dry mixture

1 cup grated cheese of your choice (I use whole milk mozzarella.)

2 tsps of sweetener of your choice (optional)

In a 2 cup measuring cup or a medium bowl:

Melt 4 tablespoons of butter

Add ¼ cup of sour cream to the melted butter

Mix together with a whisk.

Add and whisk in 3 large eggs to the butter and sour cream

Add the wet ingredients to the dry ingredients and mix well.

Let it sit for a few minutes so the coconut flour can be absorbed.

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This makes 6 pieces in a muffin top pan. However, I just put a piece of parchment paper on an insulated cookie sheet and drop them using about ¼ cup for each piece. Take a wet spatula or tablespoon and spread them out kind of thin. They will rise and spread out as they bake!! You can even slice them.

Bake at 350° for 20 minutes or until golden brown.

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What I found easy to do is put the batter in a covered bowl and store it in the refrigerator after I get it made. When I want hot bread, I just take it out and FRY a couple of pieces on a griddle or in a skillet.  Flip it over and fry on the other side—sort of like pancakes. I fry it on a non-stick surface or in bacon grease, butter, coconut oil or avocado oil. Remember, spread it out on the griddle top (or skillet) using a wet spatula or big spoon.  It will rise and spread out some more as it cooks. 

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CHILI CON CARNE
Makes 12 Servings
Serving size: 1 cup
Carbohydrates: 6.5 g per serving

• 2 lbs. hamburger (not lean--80/20 is okay!  Grassfed beef, venison, or Bison is good, too!)
• 1 medium onion
• 3 Tbs. chili powder (or to taste and feel on your tongue!!!)
• 3 Tbs. Cumin
• 2 Tbs. granulated garlic or several cloves of fresh garlic, cut up
• 1/4 cup low carb ketchup (Heinz brand is good)
• 28 ozs. canned (organic) crushed tomatoes
• 1 Tomato can of water
• Salt and Pepper to taste

Directions:
Cut up onions and garlic (can be in large pieces)

Put meat in a large pot or into the Instant Pot liner pan along with the onions and granulated garlic and brown it (in IP, use the saute setting), breaking up into smaller pieces and stirring often (If you are using lean meat, you will probably need to add cooking oil. I recommend avocado oil, but any other Wheat Belly compliant oil work. (Just don't use corn oil, vegetable oil, canola oil!!)

When the meat mixture is browned, turn off the IP.
Add the chili powder, cumin, tomatoes,  ketchup, water, salt and pepper. Stir.

Cook using the soup setting. (The meat is already is already cooked)

When it is done, you can do a Quick Release for the pressure.

I then use a submersible hand-held blender to blend it together. We don’t like the big chunks of meat and tomatoes when we eat it. Also, if you do this you don’t have to dice your onions and garlic into such small pieces. 

Garnish with grated natural cheddar cheese (It's best to grate it yourself.)

This can be frozen in glass jars. I put up several jars so Esther and I can have Chili whenever we want it.

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Broccoli/Cauliflower Salad with Dressing

1/2 large head (or a whole head if it's small) of cauliflower torn apart and chopped into small pieces.

2-3 crowns of broccoli torn apart and chopped into small pieces.

1/2 cup of dried cranberries (optional)
1/3 (or more) cup of chopped pecans (Maybe use some sugared pecans that are in a recipe above.)

4 - 6 slices very crispy, crumbled bacon 

Mix the cauliflower and broccoli together in a large bowl.

Make the dressing. I actually double the recipe of the dressing and then use it on coleslaw, too.

Dressing:

1 cup of mayonnaise (Avocado Oil Mayo is delicious! Hellman's Real Mayonnaise, your favorite kind, or make your own)

2 Tablespoons Apple Cider Vinegar (Organic, Raw, Unfiltered "With the Mother")

1 Tablespoon lemon juice or red wine vinegar

4 drops of EZ Sweetz (or you can use 1/2 cup of sugar [Heaven forbid!!!!!], or the sweetener of your choice to taste)

Mix these wet ingredients together really well. Add the cranberries, bacon and pecans to the dressing, stir it together, and pour it over the veggies and mix it to coat all of it."

Cover and refrigerate until time to serve.

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I don't make my soups on the stove anymore. I just put all the ingredients in my Instant Pot and cook it that way. Much faster, easier clean up, and just as delicious!

Janie’s Cauliflower Soup
(Keep going for the Caulibroczuc Soup recipe)

One head of fresh, creamy white cauliflower without brown spots, torn apart

½ or even a whole large onion 

2 cloves (or more to taste) garlic diced into small pieces 

3 cups vegetable broth

(I use Central Market Organics broth—this is an H.E.B. product in Texas and available at their stores. You can buy organic at most grocery stores)

4 oz. full fat cream cheese

½ cup full fat sour cream

1/3 cup heavy whipping cream

1 teaspoon Pink Himalayan salt or Celtic Sea Salt (not regular salt and not Morton’s sea salt!)

Pressure cook on the soup setting. 

When it's done, depressurize using the Quick Release method.

Using a submersible blender, blend the cooked ingredients together. (Be careful, it's hot!)

Add pepper to taste or let each person add it to taste when the soup is served.

Add  parmesan cheese, and cheddar cheese. Stir to mix.

When the cheeses are melted, (Optional) add the bacon grease and the 6 slices of crumbled bacon, or again, let each person add what they want to the soup when it's served.

Serve, adding more cheddar cheese to garnish and pepper to taste.

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Broccoli Cheese Soup
(Keep going for the Caulibroczuc Soup recipe)

• 3 crowns of fresh broccoli cut into pieces
• 8 oz. full fat cream cheese
• 1 32 oz. box (or 4 cups) of Vegetable Broth (I use Central Market Organics Vegetable Broth - available at H.E.B. Stores in Texas.)
• 1/2 cup Heavy Whipping Cream
• 1 cup of water
• 1 1/2 teaspoon Pink Himalayan Salt or Celtic Sea Salt
• 1 1/2  teaspoon Garlic Powder
• 1 1/2 teaspoon Onion Powder

Put all of the above ingredients into the Instant Pot, cover, and pressure cook using the soup setting. Use a Quick Release to depressurize.

Keep out 3/4 or 1 cup of cooked broccoli.

Blend all the remaining ingredients in the Instant Pot using a submersible blender.

Add 2 Cups grated full fat Cheddar Cheese (or cheese of your choice--must be full fat)to the hot soup and stir until melted.

Chop the reserved florets into small pieces with a knife and add them to the mixture.

Pepper to taste (optional--it can be added later by those who like it.)

Serve while hot. 

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JANIE’S CAULIBROZUC SOUP

(Or, Clean out the refrigerator soup, for lack of a better name!)

Put the following ingredients into an Instant Pot:

• Fresh or leftover broccoli (I use two small crowns) and cauliflower (one small to medium head) to make about 4 cups. 
• 
  
• I had 2 zucchinis that were going to dry up, so I peeled and cut them up and added them to this.
• 1 large onion cut up (Pieces don’t have to be small.)
• 4 cups of organic Vegetable broth (1 box)
• 8 oz. pkg of cream cheese (cut in about 8 pieces)
• ½ cup    sour cream
• ½ cup  heavy whipping cream (no carageenan) I put enough hot water in the empty cup to get the cream residue off the sides and added it to the soup mixture—didn’t want to waste any of that delicious cream.
• 1½ tsp   Organic Garlic Powder (or you can use 3 or 4 cloves of garlic)

Pressure cook using the soup setting. Use Quick Release to depressurize.

Blend together using a submersible blender.

Add:

• 1½ tsp   Pink Himalayan Salt (or any other pink salt or sea salt – just don’t use table salt or Morton’s sea salt)
• 1 cup grated cheddar cheese and stir it in until melted.
• Pepper to taste (Optional or can be added individually at the table)
• Crumbled bacon (6 crispy slices with the drippings reserved) (Optional or can be added individually at the table)

Sprinkle some more grated cheddar cheese on top of the bowl of soup and serve while hot.

Eat this soup with crackers. 

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CARAMELIZED GREEN BEANS

• 1 pound fresh green beans or you can use frozen green beans, but NEVER canned! Cook the green beans separately until they are tender. I microwave H.E.B. organic frozen in a steam-able bag.
• 4 slices of uncured bacon
• 1/2 onion (any color—white, yellow, or red)
• Sliced fresh mushrooms (optional)
• 1/2 cup pecan pieces
• Granulated sugar substitute equivalent to 1 Tablespoon

Cut the green beans into 2 – 3 inch long pieces if using fresh ones.

Cook the green beans separately until tender.

Cut the bacon into ¾ inch pieces and put them in a large skillet over medium heat.

Cut the onion into pieces. Add them to the bacon.

Saute, stirring often, until bacon is done and onions soft.

Add the pecans.

Sprinkle the sweetener over this mixture and stir well.

When the pecans have browned slightly, add the drained green beans.

Continue cooking, stirring often.

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Sausage "Biscuits"

New recipe coming soon!

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Sweet Dijon Mustard Vinaigrette Salad Dressing

2 Tablespoons Avocado Oil or compliant oil of your choice (no seed oils like corn or soybean or canola oil)
1 Tablespoon Red Wine Vinegar
2 Teaspoons Grey Poupon Dijon Mustard made with white wine
3 drops of EZ Sweetz (liquid Splenda) or equivalent amount of any liquid sweetener
(Adjust sweetness to your own taste.)

Put all ingredients in a small jar, cover, and shake until well mixed.

You can double, triple, etc., the recipe to make the amount that you need.

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Chocolate Pie 

Makes 1 pie filling:

5 scant tablespoons sifted unsweetened cocoa powder (non-dutched is best; I use NOW brand organic cocoa)

1 Tablespoon gelatin (Great Lakes Gelatin in red canister
or Knox Gelatin)

3/4 cup granulated sweetener (+ a couple of drops of liquid sweetener (EZ Sweetz, stevia, etc. to taste)

1 ½ cups of Milk (whole milk, almond milk, coconut milk, etc.

(Soy milk is NOT a good choice of non-dairy.)

3/4 cup heavy cream (no carrageenan)

1 teaspoon vanilla extract


In a small pan combine the sifted cocoa powder, gelatin and sweetener. Add milk, cream, and liquid sweetener and whisk over medium-low heat. Whisk and cook until bubbles begin to form on the side of the pan and the cocoa powder has been dissolved. Stir in vanilla. .

Pour over the baked crust of your choice.

My Crust Recipe:

1 cup of pecans blended into meal

1/8 cup Virtue Sweetener

2 Tbsp. egg white beaten until foamy

3 Tbsp. melted butter

Mix it all together, spread out in a pie plate, and bake for 12 - 15 minutes.

Put the pie in the refrigerator overnight.

Serve topped with a couple of tablespoons of whipped Heavy Whipping Cream (without carrageenan). H.E.B. Central Market Organics brand is good.

(1 cup of cream – whipped has 3.35 grams carbs)

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