In a large skillet over medium-high heat, melt the butter and chicken fat. Add the onion and cook for 3 to 5 minutes, stirring occasionally, until it is soft and translucent. Reduce the heat to medium, add the livers and cook, covered, turning occasionally, until they are barely pink inside, about 12 minutes.
Add the eggs to the liver mixture and, using a potato masher, break up the livers and eggs. Remove any loose membranes and discard. Add the paprika and salt and pepper to taste, and mix.
Transfer the chicken liver mixture to a bowl. Cover and refrigerate until chilled, about 1 hour, or refrigerate overnight. Serve with flaxseed crackers or crudités.
Rendered Chicken Fat
MAKES ABOUT 1 CUP
1 pound chicken fat and skin, chopped coarsely
1 yellow onion, diced
1 teaspoon sea salt
In a large saucepan over medium-high heat, place the chicken fat and skin, cover with water, and bring to a boil, then reduce the heat to low and simmer for 60 minutes, stirring frequently.
Add the onion and cook an additional 10 minutes, continuing to stir frequently. Add salt and stir.
Remove from the heat and allow to cool for 10 minutes. Pour the mixture through a fine-mesh sieve and into a glass jar. When cooled, cover and refrigerate the rendered chicken fat for future use. Also, save the solid remains to add (optionally) to the chopped liver.
MAIN MEALS
Yes, you can have glorious, filling dinners on the Wheat Belly lifestyle, usually with plenty of leftovers to enjoy for breakfast, lunch, or your next dinner. I make a specific point of illustrating how to spiralize zucchini and other veggies to make noodle replacements, how to put shirataki noodles to use, and how we do not restrain our use of oils. A wide range of ethnic styles are included, from Beef Chili to Ramen Noodles, to illustrate how far-ranging eating grain-free can be.
ITALIAN SAUSAGES WITH HARISSA, PEPPERS, AND ROOT VEGETABLES
Here is yet another way to add more prebiotic fibers from legumes, cannellini beans in this case, and daikon radish.
You will find jars of Harissa sauce in most major supermarkets and specialty stores. It is a spicy mix of peppers popular in places like Tunisia and Morocco. If you are not a fan of spiciness, you can leave this out.
SERVES 4
¼ cup extra-virgin olive oil or coconut oil
1 yellow onion, chopped
1½ pounds Italian sausage links
1 green bell pepper, seeded and sliced
½ (15-ounce) can white cannellini beans
1 daikon radish, sliced
2 cups tomato sauce
6 ounces Harissa sauce
Sea salt
In a large skillet over medium-high heat, heat the olive oil, then add the onion. Cook until the onion is translucent, about 3 minutes. Add the sausage links, turning to cook all surfaces to brown lightly, about 5 minutes.
Stir in the bell pepper, beans, daikon radish, tomato sauce, Harissa sauce, and salt. Reduce the heat to medium. Cover and cook for 15 minutes or until the sausage is cooked through, stirring occasionally. Serve.
ZUCCHINI NOODLES WITH SAUSAGE AND BABY BELLA MUSHROOMS
Using zucchini in place of conventional pasta provides a different taste and texture, but it is quite delicious in its own right. Because the zucchini is less assertive in taste than wheat pasta, the more interesting the sauce and toppings are, the more interesting the “pasta” will be.
Use either a vegetable peeler or a spiralizing device to create your noodles.
SERVES 2
1 pound zucchini
3 to 4 tablespoons extra-virgin olive oil
8 ounces ground sausage
8 to 10 baby bella or cremini mushrooms, sliced
2 to 3 cloves garlic, minced
2 tablespoons chopped fresh basil
Sea salt and freshly ground black pepper
1 cup tomato sauce, or 4 ounces pesto
¼ cup grated Parmesan cheese
Using a vegetable peeler, peel the zucchini. Then, using the vegetable peeler or a spiralizer, cut the zucchini lengthwise into ribbons.
In a large skillet over medium-high heat, heat 1 tablespoon of the oil. Add the sausage and cook, breaking it up with a spoon, until it is cooked through. Add 2 tablespoons of the oil to the skillet along with the mushrooms and garlic. Cook until the mushrooms soften, 2 to 3 minutes.
Add the zucchini to the skillet and cook until the zucchini softens, 2 to 3 minutes. Add the basil and salt and pepper to taste.
Serve topped with tomato sauce or pesto and sprinkled with the Parmesan.
ZUCCHINI NOODLES WITH ROASTED RED PEPPER SAUCE
Here’s a colorful red sauce made with pureed roasted red peppers, a different spin on spaghetti.
You can, of course, make this a more substantial meal by adding meatballs or sausage.
SERVES 2
2 pounds zucchini
2 red bell peppers, halved and seeded
¼ cup fresh basil, or 1 tablespoon dried
½ cup extra-virgin olive oil
½ cup coconut milk
1 teaspoon sea salt
½ teaspoon freshly ground black pepper
1 yellow onion, diced
2 cloves garlic, diced
Grated Parmesan or Romano cheese (optional)
Preheat the oven to 450°F.
Using a vegetable peeler, peel the zucchini. Then, using a spiralizer, cut the zucchini. Set the spiralized zucchini aside.
Lay the halved bell peppers, cut side down, on a baking sheet. Bake for 25 minutes or until they begin to blacken. Remove from the oven.
Transfer the bell peppers to a blender. Add the basil, ¼ cup of the olive oil, the coconut milk, salt, and black pepper, and blend until all of the ingredients are pureed.
Meanwhile, in a medium skillet over medium-high heat, heat the remaining ¼ cup olive oil. Add the onion and garlic and cook until the onion begins to soften and becomes translucent, 2 to 3 minutes. Add the zucchini, stirring occasionally, until they just begin to soften, about 3 minutes.
Serve the zoodles with sauce. If desired, top with grated Parmesan or Romano cheese.
TRI-COLOR NOODLES WITH BASIL AND SUN-DRIED TOMATOES
Here’s a tasty side dish that will build strong forearm muscles from spiral-cutting veggies while illustrating how versatile spiralized noodles can be. You’ll also add a few grams of prebiotic fibers to your day from the onion, garlic, daikon radish, and sweet potato.
Carb counters should not despair the inclusion of a sweet potato, as the minimal cooking preserves the prebiotic fibers. Plus, using a small to medium potato keeps the carbs, which are cut in half since the recipe yields two servings, to a minimum and below our net carb cutoff.
SERVES 2
1 large zucchini
1 large daikon radish
1 small to medium sweet potato
¼ cup extra-virgin olive oil or butter
2 cloves garlic, minced
1 yellow onion, diced
2 tablespoons broth or water
¼ cup sun-dried tomatoes
¼ cup fresh basil, chopped, or 1 tablespoon dried
1 teaspoon sea salt
½ cup grated or shaved Parmesan cheese
Using a vegetable peeler, peel the zucchini, daikon radish, and sweet potato. Then, using a spiralizer, cut each of the three vegetables. Set the spiralized vegetables aside.
In a large skillet over medium-high heat, heat the oil, then add the garlic and onion, stirring occasionally until the onion has softened and the garlic is fragrant, about 3 minutes.
Stir in the broth, followed by the spiralized zucchini, daikon radish, and sweet potato. Cover, stirring occasionally, for 60 to 90 seconds or until the noodl
es have softened.
Stir in the sun-dried tomatoes, basil, and salt, then top with Parmesan cheese and serve.
BEEF CHILI
Because of the beans and tomatoes, conventional chili is too high-carb for us. I’ve therefore adjusted a fairly standard recipe by using white beans and a limited quantity of tomato. The carb count is within our safe limit, yet you still obtain plentiful prebiotic fibers from the white beans, among the highest in prebiotic fiber of all the legumes.
SERVES 4
¼ cup extra-virgin olive oil, avocado oil, or coconut oil
1 small yellow onion, chopped
2 cloves garlic, minced
1 pound ground beef
1 green bell pepper, seeded and chopped
Sea salt
½ cup beef or chicken broth
½ can white beans
1 (14.5-ounce) can diced tomatoes
1 (6-ounce) can tomato paste
1½ tablespoons chili powder
¼ teaspoon cayenne pepper
Freshly ground black pepper
Cheddar cheese and/or sour cream (optional)
In a large skillet over medium-high heat, combine the oil, onion, garlic, ground beef, bell pepper, and 1 teaspoon salt, cover, and cook, stirring occasionally, for 5 to 7 minutes, until the beef is no longer pink.
Reduce the heat to low and stir in the broth, beans, tomatoes, tomato paste, chili powder, cayenne, and salt and black pepper to taste. Cover for 20 minutes, stirring occasionally.
If desired, serve topped with shredded Cheddar cheese and/or sour cream.
SHIRATAKI NOODLE STIR-FRY
Shirataki noodles are a versatile pasta or noodle replacement, non-wheat of course, made from the konjac root. They exert virtually no effect on blood sugar, since shirataki noodles are ultra low-carbohydrate (3 grams or less per 8-ounce package). Look for shirataki without added tofu to avoid soy.
Shirataki noodles will absorb the tastes and smells of the foods they accompany, having little to no taste of their own. Don’t be turned off by their peculiar odor right out of the package, as this disappears with a brief rinse.
Shirataki noodles work best in Asian dishes, though you can experiment with Italian and other cuisines.
SERVES 2
¼ cup toasted sesame oil
½ pound boneless chicken breast or pork loin, cut into ¾-inch cubes
2 to 3 cloves garlic, minced
¼ pound fresh shiitake mushrooms, stems discarded, caps sliced
2 to 3 tablespoons gluten-free soy sauce, tamari, or coconut aminos
½ pound fresh or frozen broccoli, cut into small florets
4 ounces sliced bamboo shoots
1 tablespoon grated fresh ginger
2 teaspoons sesame seeds
½ teaspoon red pepper flakes
2 (8-ounce) packages shirataki noodles
In a wok or large skillet over medium heat, heat 2 tablespoons of the sesame oil, then add the chicken, garlic, shiitake mushrooms, and soy sauce, and cook until the meat is fully cooked. (Add a touch of water if the pan becomes too dry.)
Add the broccoli, bamboo shoots, ginger, sesame seeds, pepper flakes, and remaining 2 tablespoons sesame oil to the wok and stir over medium heat until the broccoli is crisp-tender, 4 to 5 minutes.
Meanwhile, in a large saucepan over high heat, bring 4 cups water to a boil. In a colander under cold running water, rinse the shirataki noodles for about 15 seconds, then drain. Pour the noodles into the boiling water and cook for 2 to 3 minutes. Drain the noodles and transfer them to the wok with the vegetables. Cook and stir over medium-high heat for 2 minutes to heat through before serving.
NORI-WRAPPED SALMON WITH SRIRACHA MAYONNAISE
Simple and quick, this unique way to prepare salmon creates rich flavors that you are going to love. Nori, surprisingly sturdy despite being so thin, is the paperlike seaweed used to roll sushi. You can find it in many major supermarkets and specialty stores, including Whole Foods Market, and it can be useful in wrapping hard-boiled eggs, baked chicken, fish, etc., and is delicious with the sriracha mayonnaise used in this recipe.
If budget permits, purchase wild salmon rather than farmed. Some larger supermarkets and specialty stores sell sriracha mayonnaise, or you can easily make it yourself, a mouthwatering topping that complements the salmon and seaweed.
SERVES 2
¼ cup coconut oil or butter
2 salmon fillets (6 ounces each), deboned
Sea salt
4 sheets nori
4 tablespoons sriracha mayonnaise (see Note)
NOTE
You can purchase pre-made sriracha mayonnaise or make your own by adding 2 to 3 tablespoons sriracha sauce to 4 ounces (½ cup) of homemade Mayonnaise (this page) or your choice of store-bought mayonnaise.
In a large skillet over medium-high heat, heat the coconut oil, then add the salmon fillets, skin side up, cooking for approximately 4 minutes or until lightly seared. Flip and cook, skin side down, for an additional 3 minutes. Remove from the heat and allow to cool 2 to 3 minutes. Salt to taste. Lay the nori sheets in pairs on your work surface. Lay each salmon fillet on 1 nori sheet, then generously spread sriracha mayonnaise over each fillet. Fold the second nori sheet over each salmon fillet.
Eat like a sandwich with your hands or use a knife and fork.
RAMEN NOODLES
Here’s another Asian-themed recipe, a way to re-create ramen noodles with none of the processed and unnamable ingredients in the store-bought version. Combine this with an Asian chicken salad and you’ll have a grain-free Asian feast.
As written, this recipe yields dry ramen noodles. To convert it to soup, just add 2 to 3 cups broth (homemade, if available).
Bonito flakes are dehydrated fish, while nori sheets are the dried seaweed that sushi is rolled in. Find bonita flakes and nori sheets in Asian markets, some health food stores, and Whole Foods Market.
SERVES 2
2 packages shirataki noodles
¼ cup toasted sesame oil
2 tablespoons sesame seeds
¼ cup gluten-free soy sauce, tamari, or coconut aminos
1 tablespoon dried onion powder
2 teaspoons dried garlic powder
½ cup bonita flakes
2 green onions, green portion only chopped
1 sheet nori (optional)
Rinse the shirataki noodles in a colander, then drain.
In a large skillet over medium-high heat, heat the sesame oil, then add the sesame seeds and cook for 1 to 2 minutes, stirring frequently. Stir in the noodles, soy sauce, onion powder, garlic powder, bonita flakes, and green onions, and toss, using tongs, for 2 to 3 minutes, mixing thoroughly.
Remove from the heat and, if desired, serve topped with nori, coarsely broken by hand (unless purchased pre-broken or in shakable form).
PECAN-CRUSTED CHICKEN
This dish makes a great dinner entree or a portable dish for lunch. And it can be whipped up in a hurry, especially if you have leftover chicken—just set aside a breast or two from last night’s dinner. If you’d like, top the chicken with your favorite tapenade, pesto (basil or sun-dried tomato), or eggplant caponata. Because we do not limit fat and would like the added collagen from the skin, use chicken breasts with the skin left intact.
SERVES 2
2 boneless chicken breasts (4 ounces each)
1 large egg
¼ cup coconut milk (canned)
½ cup ground pecans
3 tablespoons grated Parmesan cheese
2 teaspoons onion powder
1 teaspoon dried oregano
Sea salt and freshly ground black pepper
4 tablespoons store-bought tapenade, caponata, or pesto
> Preheat the oven to 350°F. Lay the chicken breasts on a baking sheet and bake until cooked through, about 30 minutes.
In a shallow bowl, lightly beat the egg with a fork. Add the coconut milk, and beat again.
In another shallow bowl, mix the ground pecans, Parmesan, onion powder, oregano, and salt and pepper to taste.
Dip each chicken breast into the egg, coating both sides. Then dredge both sides in the pecan mixture. Place the chicken on a microwavable plate and microwave on high power for 2 minutes.
Dollop a spoonful of tapenade on each chicken breast and serve hot.
PARMESAN-BREADED PORK CHOPS WITH BALSAMIC-ROASTED VEGETABLES
A 50/50 mixture of ground nuts and grated Parmesan or Romano cheese makes a healthy replacement for bread crumbs that can be easily herbed or spiced up any way you like.
SERVES 4
1 white onion, thinly sliced
1 small eggplant, peeled and cut into ½-inch cubes
1 green bell pepper, sliced
1 yellow or red bell pepper, sliced
2 cloves garlic, coarsely chopped
¼ cup extra-virgin olive oil, plus more as needed
¼ cup balsamic vinegar
Sea salt and freshly ground black pepper
1 large egg
1 tablespoon coconut milk (canned)
½ cup almond meal/flour or ground pecans
½ cup grated Parmesan cheese
1 teaspoon garlic powder
1 teaspoon onion powder
4 bone-in pork chops (6 ounces each)
1 lemon, thinly sliced
Preheat the oven to 350°F.
On a large baking sheet, combine the onion, eggplant, bell peppers, and garlic. Drizzle with 2 tablespoons of the oil and the vinegar. Sprinkle with salt and black pepper and toss to coat the vegetables. Bake for 20 minutes.
Wheat Belly (Revised and Expanded Edition) Page 35