Wheat Belly Cookbook NOTES…


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I just got the “Wheat Belly Cookbook” from the library yesterday. I should have gone to the cookbook instead of reading the book. Dr. Davis gets down to the nitty-gritty in the beginning of the cookbook. Following are notes I took…

NO to…cornstarch, potato starch, tapioca starch, rice starch. These starches raise blood sugar levels higher than wheat flour. When you’re just starting out and feel overwhelmed, just taking out wheat is hard enough. Don’t make it harder by ignoring all these starches when you’re just learning to eat wheat free. They are a God-send!

Also No to: rye, barley, oats & barley flourCeliacs already know this–they contain gluten, but they also are bad for blood sugar levels. Pooh, I add barley to my Betty’s Soup recipe. You know what–I’m still going to add barley! Anyone out there going to turn me in to the barley police? 🙂

YES to: almond flour, pecan & almond meal. Dr. Davis’ workhorse combination of flours for baking are…

12 parts (1 1/2 C) almond meal

4 parts (1/2 C) ground golden flax meal

1 part (2 T) coconut flour

This needs to be kept in an air tight container in the fridge or freezer–no longer than 4 weeks.

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Dr. Davis also likes bean flours like garbanzo beans and fava beans.
CAUTION: if you have IBS, bean flours are “danger, danger Will Robinson”!

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Buy nuts/seeds whole and grind them as needed. A food processor, high quality food chopper or a coffee grinder work well.

Almond meal — ground whole almonds with their skins
Almond flour — ground blanched almonds without their skins

Can buy bulk almonds at Sam’s & Costco

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Use coconut flour as a thickener in gravy. Usually the coconut flavor doesn’t come through, but if it does, mask it with onion powder, garlic powder or other herbs and spices.

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GOOD OILS

Coconut Oil — most versatile, cooking friendly, heat-tolerant, rich in medium-chain, triglyceride lauric acid.

CAUTION! coconut oil tastes good, but it overpowers anything you use it in. When I first bought the coconut oil, I cautiously replaced 1/2 the oil required with this oil. I sure did taste the coconut. Don’t get me wrong, I love coconut, but not in my molasses cookies or bread.

Extra Virgin Olive Oil

Flax seed Oil – rich in Omega 3 fatty acides, strong nutty flavor and can be slightly bitter, best stored in the fridge.

Extra Light Olive Oil — not as healthy as extra virgin, not as strong in flavor, but can be used in baking.

Walnut Oil — very baking compatible

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EGGS when baking with Alternative Flours

Separate eggs and beat the egg whites with cream of tartar (1/4t per 2 egg whites) until soft peaks form. (hmmmm isn’t this meringue?) Then fold them into the batter along with the yolks. This will add body and height.

NATURAL SWEETENERS…stevia erythritol and xylitol (stevia is supposed to be IBS friendly and I’ve been using it)

BAD SWEETENERS (especially for IBS) such as sugar alcohols: mannitol, sorbitol and maltitol generate substantial gas, cramps and diarrhea, not to mention high blood sugar.

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The safest, healthiest wheat-free / gluten free foods are single-ingredient foods from the produce aisle, farmer’s markets, green grocers, butchers or your own garden.

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Happiness for beer drinkers… BUD LIGHT, NEW GRIST and REDBRIDGE are wheat free!

SORRY, whiskey lovers–made with wheat 😦

 

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Do you need help converting recipes?


Please let me help. I love to help people and I believe I have enough knowledge to convert regular recipes for whatever issue you have. If not, I will find out. I noticed that GlutenFreeGus.com has also stated she will help anyone convert a recipe.

 

Have a wonderful day… 🙂 Jan

My favorite DIABETIC cookbook :)


My favorite cookbook for diabetics is: Nicole Johnson’s Diabetes Recipe Makeovers. There isn’t ANYTHING we’ve made from this cookbook that I didn’t like. Even their weird pizza with ricotta cheese and turkey kolbassi is G-R-E-A-T!

diabetic recipes

http://www.amazon.com/Nicole-Johnsons-Diabetes-Recipe-Makeovers/dp/1450809014/ref=sr_1_1?ie=UTF8&qid=1361557716&sr=8-1&keywords=nicole+johnson%27s+diabetes+recipe+makeover

Cookbook recommendation…


I’ve looked at a LOT of cookbooks. I am so thankful for interlibrary loan so I don’t have to buy every one to find which ones I like. This one is recommended by the author/site administrator of helpforibs.com.

The name of the book is Eating for IBS.

http://www.amazon.com/Eating-IBS-Delicious-Nutritious-Low-Residue/dp/1569246009/ref=sr_1_1?ie=UTF8&qid=1361558334&sr=8-1&keywords=eating+for+ibs.+by+heather+van+vorous

Beans, Beans, the musical fruit…


But I like the toots….NOT!

The following isn’t about taking out the toots, its about cooking dried beans correctly and how tomatoes and salt can be a problem if you add either too early….

The following article came from the Washington Post:

14 Things to Know About Cooking Beans

It’s taken a long time, but a few years ago, I finally got to a place where cooking a pot of dried beans didn’t make me run for the hills. Much of my education is based on trial and error, with a little help from bean experts such as Rancho Gordo’s Steve Sando. During my schooling, I’ve noticed a dramatic increase in bean interest not only because they’re a cheap form of protein but because they’re good for you. (Hello, fiber, amino acids and calcium!) Below, the 411 on cookin’ beans based on the lessons I’ve learned and secrets whispered to me along the way.

Soaking

1. The general rule of thumb is to soak beans for at least four hours. Scoff all you like, but those beans will take forever and a day to cook otherwise.

2. Types of beans that require no soaking whatsoever: Lentils, split peas and mung beans, all of which have a thin skin and are softer from get-go.

3. Type of bean for which there are not enough hours in the day to soak: garbanzos. Estimate an overnight soak, plus a full day at the office before even considering cranking up the stove.

4. When even soaking doesn’t even make a dang bit of difference: Your beans are old and have been improperly stored. (Heat and light have a degenerative effect.)

Unfortunately, there’s no way of deciphering the age of a bag of beans on the supermarket shelf, which is why I urge bean lovers across America to explore the world of heirloom beans – older, wiser and brimming with personality, yet generally sold within one year of harvest, which in the dried bean world is a pretty fresh bean. Check out the online offerings at Rancho Gordo (see link above), whose 20-plus varieties of freshly harvested beans have revolutionized the way I think about and cook with beans.

5. For a soak to be effective, cover beans with about three inches of water and keep an eye on water level, if possible. Beans do drink the water.

6. In summer and in warmer climes, soak beans in the fridge to avoid sprouting or even fermentation. I’ve seen this happen in my own kitchen.

Cooking
7. Bring up to a hard boil, for five minutes. This little trick hastens the cooking.

8. But then, cook at a simmer, mostly covered. If the heat is up too high, the beans tear and look unsightly. They also tend to cook on the outside, but not on the inside.

9. Cooking liquid level should be one to three inches above the beans. Liquid will reduce during cooking, so be vigilant. Several inches of water not only increases cooking time, it dilutes the flavor of the beans.

10. Cook beans mostly nude — as in without seasoning. I know this seems counterintuitive, but beans, for the most part, need to be left alone in the pot and do their thing. Flavorings such as a bay leaf, a cinnamon stick, star anise pod, herb sprigs are acceptable as they are relatively non-intrusive, while gently infusing flavor.

Seasoning
11. When beans are just about tender, start seasoning with your favorite stuff – onions, garlic, bell pepper, chiles, etc. If you add this stuff at the beginning, it’s not a tragedy, but if you add acid — tomatoes, vinegar, citrus — you do have a situation. Those beans will take forever to cook.

12. Salt at the end, just before serving. Beans will turn into rocks and never soften if you salt early. Trust me on this one. How much salt is up to you. Try one teaspoon per pound of beans at first, then taste a few times. Add more if necessary.

13. Try sauteing onions, garlic and other aromatics in a separate skillet. Add herbs and ground spices too. The heat of the oil stimulates your masala and when poured into the soup pot will have an amped-up effect.

14. If you heed my advice, a pot of beans should take, on average, about two hours. If you’re on hour three and your beans are nowhere near done, you may want to call it a night and pull the plug. I’m not one to give up, but with beans there is a point of no return — particularly if you’re still simmering with Letterman.

Soup that’ll warm your heart!


I came across this web site and thought I’d share it with you,  http://m.diabetes.org/food-and-fitness/food/what-can-i-eat/

Have a wonderful day. Wherever you live, soup is always a great rainy/cold day meal. I have a recipe that is wonderful and easy to make. This recipe came from our church music director eons ago and the soup still tastes good. I don’t know how it lasts for eons though!!!!

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Betty Doss’ Soup

* in a large stew pot, put 2 lbs. of lean ground chuck–use spatula to chop up to brown. When done, add one large chopped onion. Cover and let onions be thoroughly steamed.

* Betty’s recipe called for cooking Okra in butter (YUCK)

* My altered recipe uses a bag of frozen mixed vegetables and I add barley. (WARNING for Celiacs–you’ll have to use some other protein like lima beans or a few lentils, and also rice).

* Add the cooked meat together with the vegetables in at least 3-4 cups of water (you can add a beef bullion or Lipton onion soup mix. You really can add anything to this soup and it’ll still taste awesome.

* Cook until the vegetables are (4 IBS-constipation–vy. mushy) or whatever you choose. Then add a large bottle of Heinz catsup (start with 20 oz and go from there) and Worcestershire sauce as desired. If you wish, you can add the catsup earlier in the cooking process, but if there are beans in your recipe, the tomatoes will really slow down their cooking time.

NOTE TO DIABETICS and anyone wishing to not consume high fructose corn syrup: Hands down, Heinz Reduced Sugar Ketchup (Also known as Heinz One Carb Tomato Ketchup) is the best low carb ketchup you can buy today. With one carb per tablespoon, it’s sweetened with sucralose instead of sugar or high fructose corn syrup.

This soup is supposed to last for 2 weeks in the fridge (it doesn’t last that long in my house) and freezes well.

Make some cornbread and you have a delicious, filling meal. Bon a petit 😉

Insoluble Fibers (not IBS-friendly)


whole wheat

wheat bran

granola

seeds

nuts

popcorn

whole beans

lentils

berries

grapes

raisins

cherries

pineapple

rhubarb

melons

peaches

nectarines

apricots

pears

citrus

apples (safe if peeled)

dates

prunes

peas

lettuce & all greens

green beans

bell peppers

corn

eggplant

cucumber

tomatoes

celery

onions

shallots

leeks

garlic

cabbage

brussel sprouts

broccoli

cauliflower

sprouts

fresh herbs

__________________________

These foods CAN be eaten successfully, just NOT on an empty stomach.

Eat in small portions, always with soluble fiber

Cook, chop, puree insoluble fiber to make it safer.

I read somewhere that if you want to eat a salad; DON’T eat it before your meal, eat it after 🙂

Wheat-Free Gingerbread (from the back of the molasses bottle)


My mouth waters just thinking about this recipe. My mother made it for me as a child and it was my absolute thrill to be able to convert the recipe to wheat-free!

My Best Gingerbread Recipe

1/2 Cup butter or shortening

1/2 Cup granulated sugar

2 eggs, beaten

1 3/4 cups of GF flour mixture or any flour from the list posted earlier. Oat works well.

1 teaspoon xantham gum

1 1/2 teaspoons baking SODA

1 teaspoon cinnamon

1 teaspoon ginger

1/2 teaspoon ground cloves

1/2 teaspoon salt

1 Cup Dark Molasses

1 Cup hot water

________________________

In bowl, cream butter and sugar until light and fluffy. Add beaten eggs. Sift together, flour, xantham gum, baking soda, cinnamon, ginger, cloves and salt. Combine molasses and hot water. Add dry ingredients to first mixture alternately with liquid, a small amount at a time, and beat after each addition until smooth.

Bake in greased 9-inch square pan in preheated moderate oven (325 F) for 45-55 minutes. (I haven’t made this in a long time and cannot remember how long it takes.

UPDATE: May 8th, I made this ginger bread today. It’s been a while since I made it last. It was good, but I’m figuring that it was too moist due to 2 possibilities. I substituted chestnut flour for 1/2 C of the Oat Flour and I was too lazy to get out my hand mixer so I didn’t beat the butter and sugar like I have in the past. I also used non-hydrogenated “crisco” instead of the real stuff. Don’t know if that made a difference either. Will just have to make another batch and add some more oat flour or make it with the 1 3/4C of the GF flour mixture and see what happens the next time.

_____If your mom poured lemon sauce over the gingerbread, here’s the recipe!_______

MIX in heavy saucepan:  1/2 Cup sugar & 1 Tablespoon corn starch

ADD:  1 Cup boiling water

BOIL: 5 minutes.

REMOVE FROM HEAT and swirl in 2 Tablespoons butter, 3 Tablespoons lemon juice. and a pinch of nutmeg and salt.

Serve warm.:)

Practice Creative Substitution (#10 IBS eating commandments)


My absolute favorite “treat” I’ve created is made with any variety of white rice. I make it with vegetable broth and when done, I liberally sprinkle it with California Garlic Salt (McCormick) and a sprinkling of Parmesan cheese! I can, and do a lot, eat it every day!

I’ve also found spaghetti squash. That stuff is wonderful. It gets its name because once it’s cooked, it comes out in long strips. I can eat it with nothing on it or I add spaghetti sauce. Either way it’s a win-win!

I would love to hear from others, what favorite IBS-friendly food you eat.

10 Commandments of eating for IBS


This list is taken from http://www.helpforibs.com as part of Heather’s IBS Diet Cheat Sheet.

1. ALWAYS eat soluble fiber first, eat soluble fiber whenever your stomach is empty, and make soluble fiber fods the largest component of every meal and snack.

2. Minimize your fat intake to 25% of your diet, max. Focus on heart-healthy monounsaturated oils. Read labels and ask at restaurants.

3. Never eat high fat foods, even in small portions, on an empty stomach or without soluble fiber. Better still, don’t eat them at all.

4. Eliminate all triggers–red meat, dairy, fried foods, egg yolks, coffee, carbonation, soda pop, artificial sweeteners, caffeine and alcohol.

5. Never eat insoluble fiber on an empty stomach, in large quantities at one sitting, or without soluble fiber. Cook, chop, or puree insoluble fiber foods to make them safer.

6. Eat small portions frequently, calmly, and leisurely.

7. If you’re unsure about something, DON’T EAT IT. It’s not worth the risk.

8. Food is fun and eating should be pleasurable. Take the time and make the effort to eat safely, and then enjoy yourself.

9.  Remember that you have absolute and total control over your diet. No one can force you to eat something you know you shouldn’t.

10. Practice creative substitution, not deprivation. Use soy or rice replacements for dairy, two egg whites to replace a whole egg, try low-fat vegetarian versions of meat products or use skinless chicken breasts and seafood, replace some oil with fruit purees in breads or cakes, use veggie broth instead of oil in sauces, bake with cocoa powder (it’s fat free) instead of solid chocolate. Use herbs, baking extracts (vanilla, peppermint, almond, etc.) and mild spices generously to heighten flavors.

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