Wheat Belly

Apricot Quinoa Summer Salad

by on Jun.30, 2018, under Entrees, Salads, Side Dish, Type II Friendly, Vegan, Vegetables, Vegetarian, Wheat Belly


Ingredients

1 cup quinoa, uncooked
2 cups water
4-5 (200g) fresh apricots, halved and then quartered
1 cup cucumbers, chopped
1/2 cup zucchini, chopped
1/3 cup fresh parsley
1/2 cup almonds, chopped
1/4 cup olive oil
2 tablespoons apple cider vinegar
1 teaspoon sea salt
juice of 1 orange
1-2 threads of saffron
1 clove garlic, minced

Directions

  1. Bring the water to a boil, add quinoa and seasonings. Cook to simmer for 25 minutes or until quinoa is fluffy.
  2. Using the olive oil, orange juice, apple cider vinegar, sea salt, and saffron whisk until mixed for a dressing.
  3. Take quinoa off the heat, set to cool. Once cool, stir in all ingredients including the dressing and adjust seasonings to taste.
  4. Enjoy at room temperature or cold. Garnish with more fresh parsley and chopped almonds.

Nutrition Information

Serves: 6

Per serving:
Calories: 255;
Total Fat: 15g;
Saturated Fat: 2g;
Monounsaturated Fat: 9g;
Cholesterol: 0mg;
Sodium: 380mg;
Total Carbohydrates: 26g;
Dietary Fiber: 4g;
Sugars: 5g;
Protein: 7g

Nutrition Bonus:
Potassium: 229mg;
Vitamin A: 17%;
Vitamin C: 28%;
Calcium: 5%;
Iron: 11%

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Slow Cooker Loaded “Baked” Sweet Potatoes

by on Jun.30, 2018, under Entrees, Type II Friendly, Vegan, Vegetables, Vegetarian, Wheat Belly

PREP TIME: 10 mins
COOK TIME: 3 hours
TOTAL TIME: 3 hours 10 mins

Cooking sweet potatoes in the slow cooker makes them extra moist and sweet! Top with black beans, corn, avocado, spices, and smoky cashew cream for an easy vegan and gluten-free meal.

Serves: 4

INGREDIENTS

For the sweet potatoes:
4 medium sweet potatoes (about 7 ounces each)
½ cup canned black beans, rinsed and drained
½ cup corn, fresh or frozen
? cup canned tomato sauce
2 tbsp chopped scallions
½ tsp cumin
¼ tsp cayenne pepper
½ tsp kosher salt
1 avocado, chopped
2 tbsp chopped cilantro
For the smoky cashew cream:
½ cup raw cashews, soaked for 30 minutes
½ cup water
¼ tsp smoked paprika
¼ tsp salt
½ tsp lemon juice
1-2 tsp hot sauce

INSTRUCTIONS

  1. Wash and dry sweet potatoes. Place them in slow cooker, cover, and cook on high for 4 hours or low for 8 hours (mine were done after a bit less than 3 hours on high).
  2. Place cashews in a bowl of warm water to soak.
  3. In a medium bowl, combine the black beans, corn, tomato sauce, scallions, cumin, cayenne, and salt.
  4. Drain cashews and place in high-speed blender with the rest of the cashew cream ingredients, blending until smooth. Season to taste and set aside.
  5. Remove the potatoes from the slow cooker and cut each lengthwise ¾ the way through. Pull apart to create opening and gently mash flesh with a fork. Divide the bean filling among the potatoes and gently mix it into the potato flesh.
  6. Top potatoes with avocado, cilantro, and cashew cream.
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Coconut-Flour Fried Chicken Wings

by on Sep.11, 2015, under Chicken, Dairy Free, Entrees, Gluten Free, Paleo, Wheat Belly

Coconut Flour Fried Chicken Wings

Yield: 4 servings
Active Time: 15 minutes
Total Time: 25 minutes

15 chicken drumsticks
1/2 cup coconut flour
2 eggs
1 teaspoon oregano
1/4 teaspoon cayenne pepper
1 teaspoon paprika
2 teaspoons onion powder
1 teaspoon garlic powder
1 teaspoon salt
1/2 cup coconut oil, for frying

Preheat oven to 325 degrees and line a baking sheet with parchment paper.
Pat chicken dry.

Beat eggs in a shallow bowl, set aside. In a shallow dish, mix coconut flour and spices.

Dip chicken pieces into egg mixture, turning to coat evenly with egg. Transfer egg-coated chicken into seasoned coconut flour, coat well with coconut flour, and place on a separate plate.

Heat 1/2 cup coconut oil in a shallow pan over medium heat. Working in batches, pan fry chicken 2 to 3 minutes per side. Place chicken on baking sheet and place in oven 5 minutes to cook through.

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White Chicken Chili

by on Jan.16, 2015, under Chili, Entrees, Soup, Wheat Belly

White Chicken Chili
Ingredients
1 pound boneless skinless chicken breasts, chopped
1 medium onion, chopped
1 tablespoon olive oil
2 garlic cloves, minced
2 cans (14 ounces each) chicken broth
1 can (4 ounces) chopped green chilies
2 teaspoons ground cumin
2 teaspoons dried oregano
1-1/2 teaspoons cayenne pepper
3 cans (14-1/2 ounces each) great northern beans, drained, divided
1 cup (4 ounces) shredded Monterey Jack cheese
Chopped jalapeno pepper, optional

Directions

  1. In a Dutch oven over medium heat, cook chicken and onion in oil until lightly browned. Add garlic; cook 1 minute longer. Stir in the broth, chilies, cumin, oregano and cayenne; bring to a boil.
  2. Reduce heat to low. With a potato masher, mash one can of beans until smooth. Add to saucepan. Add remaining beans to saucepan. Simmer for 20-30 minutes or until chicken is no longer pink and onion is tender.
  3. Top each serving with cheese and jalapeno pepper if desired.
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Pumpkin Spiced Avocado Smoothie

by on Dec.12, 2014, under Smoothie, Vegetarian, Wheat Belly

Pumpkin Spiced Avocado Smoothie

Ingredients

½ ripe avocado
¼ cup coconut milk
¾ cup almond milk
½ frozen banana
1½ tablespoons maple syrup, or more to taste (substitute Coconut Sugar for Wheat Belly)
1½ – 2 teaspoons pumpkin pie spice

Directions

Combine everything in a blender and puree until smooth.
For a thinner smoothie, add additional almond milk.

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Spinach and Watercress Dip With Flaxseed Crackers

by on Dec.12, 2014, under Appetizers, Dips, Wheat Belly

Spinach and Watercress Dip With Flaxseed Crackers
Ingredients

For the crackers:
2 cups ground flaxseeds
3 tablespoons whole flaxseeds or sesame seeds
1/2 cup grated parmesan cheese
1 teaspoon onion powder
1/2 teaspoon sea salt
1 large egg
2 tablespoons extra-light olive oil or coconut oil, melted
1/2 cup water
1 teaspoon coarse sea salt or spices mix such as garlic, cumin, and chili

For the dip:
1 pound spinach, tough stems discarded
1 tablespoon extra-virgin olive oil
1/2 cup finely chopped onion
1 1/2 cups Greek yogurt
1/2 teaspoon grated lemon zest
2 tablespoons fresh lemon juice
1 bunch watercress, coarsely chopped, plus small sprigs for garnish
Coarse salt and freshly ground pepper

Directions

For the crackers:

Preheat the oven to 325°F.
1. In a large bowl, combine ground flaxseeds, whole flaxseeds or sesame seeds, parmesan cheese, onion powder, and 1/2 teaspoon of sea salt.
2. In a medium bowl, whisk together the egg, oil, and water. Pour into the flaxseed mixture, and mix thoroughly.
3. Cover two baking sheets with parchment paper. Spoon half of the mixture onto each parchment, shape each into a loose ball, and cover each with another sheet of parchment paper. Using a rolling paper, flatten to 1/8-inch thickness.
4. Remove the top layer of parchment paper, sprinkle with coarse sea salt or desired spices, and bake for 25 minutes, or until the center is firm. Cool for at least 30 minutes. Break by hand or cut with a pizza cutter into crackers of desired size.

For the dip:

1. Wash spinach; drain, but do not dry. Transfer to a large stockpot. Cover, and cook over medium-high heat, stirring occasionally, until wilted, about five minutes. Transfer to a clean kitchen towel, and squeeze out excess liquid. Let cool slightly; coarsely chop. Set aside.
2. Heat oil in a medium sauté pan over medium heat. Add onion and cook, stirring occasionally, until soft and translucent, about 8 minutes. Transfer to a plate, and let cool slightly.
3. Whisk together yogurt and lemon zest, and juice in a medium bowl. Stir in spinach, onion, and watercress; season with salt and pepper. Garnish with watercress sprigs, if desired.

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Cauliflower Crust Pizza

by on Dec.12, 2014, under Entrees, Pizza, Vegetables, Vegetarian, Wheat Belly

Cauliflower Pizza

2 cups cauliflower, grated (about 1/2 a large head)
1 large egg, lightly beaten
1 1/2 cup part skim mozzarella, shredded and divided
2 tablespoons Parmesan cheese, grated
1/4 cup tomato sauce, homemade or store bought
1 cup grape tomatoes, sliced in half
2 cloves garlic, sliced
1/4 teaspoon red pepper flakes, crushed
1/4 cup basil leaves, for garnish

Heat oven to 425°. Line a rimmed baking sheet with parchment paper.

Grate the cauliflower using a box grater until you have 2 cups of cauliflower crumbles. Place in a large bowl and microwave for 7-8 minutes, or until soften. Remove and let cool. Mix in the egg, 1 cup mozzarella, Parmesan cheese, and salt and pepper. Once combined, pat into a 10-inch round on the prepared pizza pan. Spray lightly with non-stick spray and bake for 10-15 minutes, or until golden.

Top the pizza with the sauce, remaining mozzarella, cherry tomatoes, garlic, and red pepper flakes. Bake in the oven until melted and bubbly, another 10 minutes. Top with basil before serving.

Cauliflower Pizza Nutrition Facts

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