Wheat Belly Cookbook NOTES…


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.


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


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


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.



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


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.


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.


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

SORRY, whiskey lovers–made with wheat 😦


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