Monday, January 14, 2013

Wheat Belly Recipes #1

I received the Wheat Belly book by Dr. William Davis as an after Christmas gift, along with the book Why We Get Fat by Gary Taubes.  I've been told I like going all-in on a new project and this is one of those times. I'm going all in on the wheat free, low carb plan. Curbing my sweet tooth and maybe losing a few of the holiday pounds are the incentive.

Putting together meals without wheat or carbs is not as hard as I thought, but finding "snack" foods that satisfy that craving for a carb-like nosh is a little trickier.  I've tried one recipe from Wheat Belly and my #1 accidentally stumbled onto a second.  #1 is trying to eat less white flour, less carbs but I'm not encouraging her to go all in on the plan.  We have many friends who eat gluten free by choice and I can vouch for their health.  This makes me okay with her making smart choices in regards to gluten-free foods.

Here are the first true "recipes" I've made on this plan.
Wheat Belly's Pumpkin Spice Muffins (used coconut milk and omitted the walnuts)
2 cups ground almond meal "flour"
1 cup chopped walnuts or pecans 
or top with 3 raw pecan halves1/4 cup ground flaxseed "flour"
3/4 cup splenda or stevia
2 tsp cinnamon
1 1/2 tsp pumpkin spice mixture or 1 tsp allspice, 1 tsp nutmeg
1 tsp baking powder
pinch of salt
1 can (14 or 15 oz) unsweetened pumpkin puree
1/2 cup sour cream or coconut or almond milk
2 eggs
1/4 cup walnut oil, melted coconut oil (I used this), or extra-light olive oil
Preheat oven to 325F, grease 12 cup muffin tin or use muffin liners. Stir together dry ingredients in large bowl. Separately combine wet ingredients and oil.  Mix the wet ingredients into the dry. Spoon batter into muffin cups. Bake until toothpick comes out dry, recipe says 45 minutes, I would say more like 1 hour.  
While Wheat Belly does not consider counting calories or fat necessary, I have a habit of tracking them.  I use the iphone app MyFitnessPal which will also track carbs so that is what I'm focusing on now.  The Wheat Belly allows 50-100 a day.  High on the scale of carb free diets I think, but it does allow fruit and the occasional peanut butter or 90%cocoa chocolate square!  ; )

Made as I did omitting walnuts and just topping with a couple of pecans, the nutrient info for one muffin is: 200 cals; 16 g fat; 7 g carbs. These are great warmed or toasted with cream cheese for breakfast or a snack.

Second recipe is the sugar-free version of a gluten-free Peanut Butter cookie.  We used 3/4 cup Splenda in place of sugar and omitted the chocolate chips.  We used Archer Farms All-Natural Organic crunchy peanut butter.
Using our version the nutrition information for one cookie is: 75 calories; 1.3 g carbs; 6 g fat

And they are great, I must say.  Maybe its a couple of days with no white sugar and no white flour but I liked these as well as any traditional peanut butter cookie I've had, my grandmother's recipe excluded.
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  1. just so you know, wheat belly only allows 45g NET carbs a day, not 50-100 like you said.
    and only 15g net carbs per meal, no more. Just so you know!
    I made the peanut butter cookies this morning, and they are SO good! I used a little less stevia, 2/3 cup and it was still delicious. I haven't eaten sweets in forever, so thank you for sharing this recipe!

    1. I am curious about the stevia. I have used it many times but I have only seen it in the packets, not bulk.

  2. I make these about once a month and love them. Thank you!

  3. Im not trying to be negative the cookies sound great. Splenda is SO bad for you. Check out The truth about splenda.