Medical Medium Book Review on Wheat Lemon Water Food Cures Crock Pot Sweet Potatoes Recipe:  Pumpkin Spice Muffins

November 3, 2015

Lemon Water Food Cures

October 27, 2015

Crock Pot Sweet Potatoes


Medical Medium Book Review on Wheat


I am very excited about the new book released today called Medical Medium by Anthony William!  The author writes about a massive amount of health information that explores all-natural healing solutions.

His voice and written material reveal secrets about food and healing.  I am most looking forward to indulging into reading the detailed information written into this book, but before I do that, I wanted to do a quick skim of his points on wheat so that I may share with you.

Wheat is Mentioned 14 Times

At first glance, wheat is mentioned 14 times in this new book.  Many times Anthony refers to wheat as “wheat gluten” which is a pleasing combination and order of those two words (as written separately mean two different things).  When wheat is referred in the book, here are some health points that are shared in the Medical Medium book:

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Lemon Water Food Cures

Lemon Water

Instead of choosing a processed Lemonade Drink MIx with the wheat ingredient of maltodextrin (and not to mention the sugar and probably zero actual lemon),  we may choose to drink just water as our beverage of choice.  Then add a lemon for some real food lemon flavor!

Go ahead and add some lemons and/or limes to your water to enhance the flavor of your water as well as adding all sorts of nutritional health benefits.  This batch is actually just one lemon plus 8 cups of water.

It’s so good for you that it is recommended to prioritize drinking lemon water as a daily routine.

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Crock Pot Sweet Potatoes

Washing Sweet Potatoes

If we’re not eating wheat, then can we eat potatoes instead?  Each wheat-free program varies with their rules on potatoes.  Just to make it easy for you:  just eat sweet potatoes!

Our sweet little 3-year old twins love helping mom cook in the kitchen!  They were doing such a great job sharing my one Pampered Chef Veggie Brush (guess I’m gonna need two of those!)

Crock Pot Secret Tip

Before I get into how we wash our potatoes, I want to share about this amazingly quick way to cook up your potatoes:  in the crock pot!

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Recipe: Pumpkin Spice Muffins

Recipe: Pumpkin Spice Muffins

Choosing wheat-free may mean baking your own treats.  Gather all your helpers and bake a couple dozen for breakfast for the week!

It’s October so it’s time for all your pumpkin treats!  So how do we convert our favorites into healthy wheat-free baked goods?

Coconut Flour

First, it starts with your flour.  We are now skipping the traditional enriched white flour and even wheat flours.  In this recipe, we baked with coconut flour.  You can sometimes find this ingredient in your baking aisle but I find it more convenient to buy a few bags at once online (shop for coconut flour here).  I refrigerate the one bag thats open and freeze the rest for spur of the moment recipes.

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Smoothies for Breakfast

Smoothies instead of cereal for breakfast

Transitioning from our old habit of cereal and milk for breakfast has been a tremendous change for our family (and especially me).  One helpful wheat-free and processed-food-free strategy is being prepared to make smoothies at anytime for a quick breakfast.  The kids enjoy making their own smoothie creations either for breakfast or an after school snack.

We purchased a NutriBullet for this task of smoothie making but, really, any type of blender will do.

Personal Smoothie Shopping List

  • bananas
  • spinach
  • kale
  • frozen fruit
  • flaxseeds
  • chia seeds

Foods I Like to Keep on Hand

bananas – I’ve found that adding a banana really adds to the sweetness of a smoothie and also gives it a creamier texture (avocados will give you a creamier smoothie too)  Wheat belly would be concerned about the high carbs of a banana but if you’re sharing the smoothie with one banana in it then it shouldn’t be an issue.  Also consider just putting in a half banana for a one serving size.  Kwik Trip has the best pricing on bananas for only 38 cents per pound!

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Perfecting Wheat-Free Eating by Comparing 3 Wheat-Free Programs

Focusing on a HEALTHIER KITCHEN with simple WHEAT-FREE foods. Please like us on Facebook at Wheat Free Kitchen:

Wheat-Free Dish #5


With eating wheat-free, we are consciously aiming to eat healthier by including a healthy fat, protein, veggies, and some fruit instead of the old wheat, sugar, and processed foods on the market that we used to eat.


Breakdown of wheat-free dish #5

#5:  Unstuffed cabbage rolls with sauteed onion and garlic cooked in OLIVE OIL, ground beef, diced cabbage, tomatoes and drizzled with more OLIVE OIL

Please excuse the messy dish…my 3 year old twins helped stir!  🙂

Healthy Fat

The most important part of a wheat-free meal is your HEALTHY FAT ( I even capitalized it in the name).  

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Wheat-Free Dish #4


With eating wheat-free, we are consciously aiming to eat healthier by including a healthy fat, protein, veggies, and some fruit instead of the old wheat, sugar, and processed foods on the market that we used to eat.

Breakdown of wheat-free dish #4

Over easy eggs cooked in COCONUT OIL with sauteed green onion, mushrooms, and spinach cooked in OLIVE OIL with HOMEMADE MAYO

Healthy Fat

The most important part of a wheat-free meal is your HEALTHY FAT ( I even capitalized it in the name).  

coconut oil:  melted oil in pan on medium heat to fry up the eggs

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Wheat-Free Dish #3


With eating wheat-free, we are consciously aiming to eat healthier by including a healthy fat, protein, veggies, and some fruit instead of the old wheat, sugar, and processed foods on the market that we used to eat.

Breakdown of wheat-free dish #3:

Egg Scramble:  Scrambled eggs in COCONUT OIL with sauteed onion, mushroom, and spinach cooked in OLIVE OIL with Wildtree’s Everything Spice Blend

Healthy Fat

The most important part of a wheat-free meal is your HEALTHY FAT (that’s why it’s capitalized in the name).  

coconut oil:  melted oil in pan on medium heat to scramble up the eggs

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Wheat-Free Dish #2

Hard boiled egg, green onion, cucumber, carrot, apple PLUS KALAMATIVE OLIVES

With eating wheat-free, we are consciously aiming to eat healthier by including a healthy fat, protein, veggies, and some fruit instead of the old wheat, sugar, and processed foods on the market that we used to eat.

Here’s a breakdown of wheat-free dish #2:

Hard boiled egg with diced Green Onion, chopped Cucumber, Carrot stick, Apple slices, drizzled with Apple Cider Vinegar PLUS OLIVE OIL AND KALAMATIVE OLIVES

Healthy Fat

The most important part of a wheat-free meal is your HEALTHY FAT (that’s why I capitalize it in the name).  

olive oil, drizzled over salad veggies

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Wheat-Free Dish #1

egg salad, green onion, spinach, grapes PLUS HOMEMADE MAYO

With eating wheat-free, we are consciously aiming to eat healthier by including a healthy fat, protein, veggies, and some fruit instead of the old wheat, sugar, and processed foods on the market that we used to eat.

Here’s a breakdown of wheat-free dish #1:

Egg Salad with diced Green Onion and halved Grapes over Spinach Leaves PLUS HOMEMADE MAYO

Healthy Fat

The most important part of a wheat-free meal is your HEALTHY FAT (that’s why I capitalize it in the meal name).  

This meal’s healthy fat comes from the avocado oil I used to make this super quick and easy homemade mayo from this link:  How to Make Homemade Mayo

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Recipe: Garbonzo Brownies


Everyone likes to ask what we end up doing for birthdays since we’re wheat-free.  For my daughters birthday this week, we baked homemade brownies with garbonzo bean flour instead of the old unbleached white flour.

It’s a super easy substitute to any recipe as its a 1:1 ratio from your old white flour to your new garbonzo bean flour.  Garbonzo beans are the same thing as chick peas.

I usually buy garbonzo bean flour in a pack of 4 for less than $10 online at my amazon store here.  Our Piggly Wiggly had a bag of garbonzo bean flour for $3 something.  I went to Gooseberries in Burlington for the first time and found a bag of garbonzo bean/fava bean mix for $4 something.  I do generally find it in the baking aisle.

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Think Fruit and Nuts/Seeds


Want a quick breakfast without wheat?  How about a piece of fruit and a handful of nuts or seeds?

I hear so many people say that they don’t have time for breakfast in the morning rush.  Or that they don’t cook.  They really just want to grab something to go like a granola bar or poptart or pour a bowl of cereal  since there’s not time to cook.  Instead, decide to eat your favorite fruits and your favorite nuts as your 2 minute morning meal.

Note About Nuts

Choose to eat raw nuts whenever possible as this will give you the best nutrient base.  If it isn’t an option, then check the ingredient label to make sure there is not maltodextrin or any starches listed as these are some of your most popular hidden wheat words.

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Recipe: Wheat-Free Pancakes

Recipe: Wheat Free Pancakes PLUS BUTTER

Yes, you can still have your pancakes on a wheat-free lifestyle.  We just make them ourselves with a different flour.  Here is our family’s official wheat-free pancake recipe that’s been tested and tweaked over and over to this beautiful result!


These fresh homemade pancakes are made with garbonzo flour, almond flour, salt, baking soda, eggs, almond milk, and coconut oil.  So not really much of a stretch from your basic pancake recipes with enriched white flour but we do need to hunt down some good deals on the newer flours of garbonzo flour and almond flour.

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Recipe: Omelet Muffins

Omelet Muffins

Forget the wheat-filled McDonalds McMuffin and make a big batch of these made-to-order omelet muffins instead!  Make extras to freeze them for super quick meals later onl

The muffins above include eggs with omelet options such as chopped black olives for your healthy fat, chopped spinach, sliced pepperoni, spices, shredded potatoes, freshly pressed garlic, grated lemon peel, and freshly shredded mozzarella cheese on top!


One of the reasons that I love to make these muffins is that everyone gets to eat their favorite omelet flavors.  To make ahead, just cut up all the omelet fixings into small bowls…grab all your helpers in your house to do this part with you. 🙂  Then have everyone pick a muffin spot or two or three.  Each person gets to fill up their muffin holes with these pre-cut ingredients…just have them memorize which spots are theirs or draw a map as to whos is whos.  Go ahead and decide on your own favorite omelet mix-ins!

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Recipe: Cauliflower Cheese Soup

Recipe: Cauliflower Cheese Soup

Canned soups generally contain a form of wheat like modified food starch, wheat flour, and even blue cheese (yes, blue cheese is created with moldy bread).  So skip the processed grocery store soups and make a giant batch of your own without the wheat and extra unneeded ingredients!



This recipe contains cauliflower, carrot, onion, cheddar cheese and a few spices including dill, caraway, salt, and pepper.

I must say that the mixture of dill and caraway spices really makes the soup taste gourmet!  YUM!

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Tip: Just Skip the Toast

Skip the Toast

You are sooo close to moving your breakfast to a wheat-free breakfast.  All we need to do is subtract that toast or english muffin!

You have your protein of eggs, serving of fruit like a watermelon slice, some veggies like sauteed spinach and onions, and a healthy fat like coconut oil or butter to cook the hot stuff in.

The only thing left is to change our thinking that it is okay to not have a grain like wheat with our meal.  If you think you’ll be hungry, then just add an extra egg or two to your plate.  Or you can supersize your veggie portions!

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Book Review: 100 Days of Real Food by Lisa Leake

Frozen Yogurt Pops

I’m sooo excited to share my very first book review from Lisa Leak’es newly published book 100 Days of Real Food!  My favorite parts are the vibrant full page color photos of every recipe, and her lists and summaries about real food in the Planning section of the book!

I’ve been a big fan of Lisa Leake’s website for years at  She promotes eating REAL FOOD and I just feel that this is a healthy way to eat food too.  Obviously, my only twist is that I do not believe that wheat is a healthy food much less a food anymore.  So that being said, I still want to highly recommend her book to you because their are so many fabulous ideas and most of her recipes are wheat-free or easily adjusted to be wheat-free like making your own wheat-free tortillas instead.  Here’s the Frozen Yogurt Pops recipe that we reviewed (permission granted to share this recipe by 100 Days of Real Food).

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Breakfast: Apple, Raisins PLUS PECANS and COCONUT OIL

Breakfast: Apple, Raisins PLUS PECANS and COCONUT OIL

Need an egg break but still want something warm for breakfast?  How about some sauteed fruits and nuts?

This breakfast includes:

Fruit:  diced apple and raisins

Protein:  pecan pieces

Healthy Fat:  coconut oil to sautee all the food

Spice:  a few dashes of cinnamon without the sugar

Drink:  one tall 16 ounce glass of water

I just keep my stove top on medium and sometimes add some extra water (maybe a 1/4 cup) while cooking to keep it wet.  The combination of water and raisins gives off a nice sweet glaze to the food mixture.  I keep cooking until my apples are soft. Remember to cool the dish for a bit as the fruit can be very hot.

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Healing Our Twins Bellies

Healing Our Twins Bellies

Check out our 2-year old twins bellies.

The left photo is from May 2014 and the right is from August 2014 after completing a Whole30 plan which is a 30-day program of eating only real food and removing all inflammatory foods.  And, yes, wheat is considered a high inflammatory food.

So for the month of August 2014, I decided to put the twins and myself on this anti-inflammatory food program for 30-days to see what would happen.  We’ve already been wheat-free for over a year and most of our grains and most of our processed foods were already out of our diet too.  So we just had a few minor adjustments to make.

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Breakfast: Eggs, Bacon, Kohlrabi, Strawberries PLUS BUTTER

Breakfast: Eggs, Bacon, Kohlrabi, Strawberries PLUS BUTTER

Keep the variety of eggs going by switching up between scrambled, over-easy, or even omelettes with cheese!  Just skip that english muffin!

This breakfast includes:

Protein:  two scrambled eggs and bacon

Veggies:  diced raw kohlrabi

Healthy Fat:  butter to cook the eggs plus more butter to melt on top of the eggs after cooking

Fruit:  strawberries

Drink:  one tall 16 ounce glass of water

Do you prefer over-easy eggs or scrambled eggs for breakfast?

Breakfast: Eggs, Tomato, Onion, Blueberries, Orange Juice PLUS COCONUT OIL

Breakfast: Eggs, Tomato, Onion, Blueberries, Orange Juice PLUS COCONUT OIL

The main staple at our house for breakfast is now eggs since we’ve given up the wheat-based cereals, bagels, and toast.

This breakfast includes:

Protein:  three over-easy eggs

Veggies:  tomatoes and onions left over from last nights dinner

Healthy Fat:  coconut oil to cook the eggs

Fruit:  blueberries

Drink:  usually I just drink water at every meal, but opted to add a small glass of 100% orange juice for this breakfast.  I serve it in my grandmother’s wedding glasses which forces me to keep my serving size to the recommended 4 ounces for juice.

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Breakfast: Eggs, Kiwi, Sweet Potato PLUS COCONUT OIL

Breakfast: eggs, kiwi, sweet potatoes PLUS COCONUT OIL

A simple breakfast with a protein, veggie, healthy fat, and fruit.

This morning’s breakfast:

Protein:  two over-easy eggs

Veggie:  sweet potato quickly sliced with the food processor and then sauteed

Healthy Fat:  coconut oil to cook the eggs and sweet potatoes

Fruit:  sliced kiwi

Are you including a protein in your breakfast?

Eating Lunch While Traveling

Eating Lunch While Traveling

We’re off to a wedding in another state, all checked in at the hotel, and there’s a diner next door for an easy lunch of burgers, fries, & shakes.  Unfortunately, that’s not really what I’d call healthy for my family.

So we peek around the corner and there is a quaint little grocery store just waiting for us to literally pick anything for lunch!

Here’s what we picked out for lunch at the town grocer:

Healthy Fat:  Chopped Macadamia Nuts found in the baking aisle

Protein:  Shaved turkey deli meat found at the deli counter.  Asked to review ingredient labels for the meat before we placed our order…had to peek at 3 different sources.  Our kind deli person graciously rinsed our produce so it was ready to eat at our picnic outside.

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Wheat Headaches

Wheat Headache

This is how I used to feel in my old wheat eating days.  Suffering from throbbing sinus headaches. Medication felt like it took days for it kick in.  Hot and cold washclothes to try to help relieve the eye and nasal pressure.  Stuck on the couch with zero energy to do anything I really wanted to do.

I cannot believe that this was me at a vibrant young age.  I’m now wheat-free and 20 years older and I FEEL way younger than this 23 year old photo of myself.

Feeling Wheat-Free

Another comment today from a friend “You look great!”  Yes, it does make me MENTALLY FEEL GREAT as I smile a bit to hear those lovely words (and helps boost up my intentions to tell more people about eating wheat-free), but, honestly, what’s more important to me is that removing wheat makes me PHYSICALLY FEEL GREAT!  No more headaches for me!

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Wheat-Free Grocery List

Wheat-Free Grocery List

“Just tell me what to eat!” is the most popular comment I get when I tell people that I eat wheat-free.

So here is a free PDF printable of our family’s current master grocery list:

Wheat-Free Grocery Shopping List

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Recipe: Walnut Fudge

Walnut Fudge

I LOVE CHOCOLATE!  But I want to eat it as healthy as I can…no wheat, no added sugars, and lots of healthy fats!

Here’s the Wheat Belly rundown of ingredients:

cream cheese – full fat is allowed.  Dairy is reserved to one serving per day although it takes 1 full ounce for a serving of cream cheese.  So it will take six 1-inch fudge pieces to get that one ounce of cream cheese daily allowance.

dark chocolate – allowed.  Best type is 85% dark chocolate or more.  Yes, there is some sugar here, but we are not adding any additional sugars in our Walnut Fudge recipe.  This is our only sweetener…no stevia, no erythritol, no xylitol, no honey, and no maple syrup.

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Salted or Unsalted Peanuts?


You’re at the store…do you pick salted or unsalted peanuts?

Let’s take a look at the ingredient list for both peanut options:


Salted Peanuts:

peanuts, sea salt, sugar, cornstarch, maltodextrin, torula yeast, corn syrup solids, paprika, (color) hydrolyzed soy protein, natural smoke flavor, onion powder, spices, garlic powder.


Unsalted Peanuts:

peanuts, dry roasted.

Salted Peanuts  Contain Wheat

Unfortunately, the salted peanuts have wheat and an unwanted starch.  So let’s plan to always buy the unsalted peanuts and flavor ourselves, if needed.

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Freedom from Wheat

Freedom from Wheat

Are you finding freedom from the removal of wheat over your Independence Day celebrations?

I have found tremendous freedom from the removal of all wheat foods from my diet.  There is this amazing sense of peace and balance.  I am no longer struggling with my weight.  I do not take any medications of any kind.  I have this incredible energy at the age of 43 that I only remember ever having in my childhood.

So now that I am here in this wheat-free stage of bliss, it is important to pay attention to the wheat world that still exists.

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Wheat-Free Cereal

Almond Milk, Blueberries PLUS PECANS

Missing your old wheat-filled and sugar-filled processed cereal?  Your new improved health without wheat will not miss it.

Make your own “cereal” by combining a few handfuls of your favorite chopped nuts, some sweet berries, and top it off with some milk as usual.

My 8-year old son came to me yesterday morning a bit upset with even a tear in his eye about needing to be wheat-free.  After questioning him, he revealed that the only thing he really missed was eating cereal for breakfast.

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Dinner: Zucchini with Parmesan Cheese and Green Beans with Bacon PLUS BUTTER

Zucchini with Parmesan Cheese and Green Beans with Bacon PLUS BUTTER

Researching simple healthy wheat-free recipes is a challenging task as most recipes shared online will generally contain wheat, sugar, or a processed gunky food.

I was very excited to find this Share on Facebook for Zucchini Sticks which include only zucchini, freshly grated Parmesan cheese, oregano, salt and pepper.

Today’s Dinner

Green Beans – unlimited veggies

Bacon – unlimited if uncured and nitrite free

Butter – unlimited healthy fat which was added to the hot green beans.  I added 2 Tablespoons to my two frozen bags of green beans.

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Lunch: Salad Bar with Lettuce, Cucumbers, Tomatoes, Black Beans, Cheese PLUS BLACK OLIVES AND OLIVE OIL

Salad Bar with Lettuce, Cucumbers, Tomatoes, Black Beans, Cheese PLUS BLACK OLIVES AND OLIVE OIL

A salad bar can almost be unlimited in food choices with all you can eat veggies, cheese, and olives.

Today’s Lunch

Lettuce, Cucumbers, Tomatoes – all you can eat veggies

Black Beans – limit to 1/2 cup due to the higher carbs although beans add as our good source of protein

Cheese – eat unlimited cheese.  Just make sure your cheese is from cheese blocks and shred yourself.

Black Olives and Olive Oil – eat unlimited healthy fats for your energy source

And, of course, skip those croutons!

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Breakfast: Banana Nut Muffin, Blueberries PLUS PECANS

Banana Nut Muffin Blueberries PLUS PECANS

Make your breakfast muffins the day before so they’re ready for your quick breakfast in the morning.  Make extras and freeze for another day.

Today’s Breakfast

Banana Nut Muffin – had bananas that were browning and ready for banana bread so I got out my Wheat-Free Banana Nut Muffin recipe and made these muffins the night before

Blueberries – a good handful or two of cold rinsed berries.  Remember to keep your fruits to a max of 2 servings per day

Pecans – raw pecans purchased from our local Pick N Save for $11 per pound on my last trip.  A great healthy fat source to add to any meal.  Remember to freeze your nuts for up to a year in smaller freezer bags or keep in fridge for up to 6 months.  If you don’t have a good raw nut source, check out the Shop in the menu above or the amazon link below for a 5 pound bag of raw pecans:

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Quick Wheat-Free Breakfast: Pear PLUS CASHEWS


Here’s the fastest breakfast I can think of!  A piece of whole fruit and a handful or more of nuts!

This quick breakfast we ate is just a cold rinsed pear and raw cashews for a healthy fat.

I like to buy a variety of raw nuts at our local Pick N Save in their bulk section.  Unfortunately on my last trip, they were out of raw cashews.  My second raw nuts source is to just buy them online.

Here’s an amazon link for a 5 pound bag of cashew pieces (cheaper than the whole ones) you can buy directly from

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Buffet Style Breakfast

Eggs, Sausage, Onions, Peppers and Black Beans PLUS BUTTER AND COCONUT OIL

Our family of eight has varying food preferences and needs, so I usually try to cook all our foods separate for a buffet style meal.

Personally, I’d prefer just one big pot with all these foods mixed together, but I like to make my kids happy with their food too.  I can always combine my foods in a bowl at serving time.  We have four burners on our stove top, so why not use all four of them?  Besides, the kids get to do the dishes.

This breakfast includes scrambled eggs cooked in butter, sausage, sauteed onions and peppers in coconut oil, and black beans.

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Recipe: Strawberry Smoothie

Strawberry Smoothie

Once you remove wheat and most sugars from your daily food intake, your taste buds quickly change.  I find that adding fruit is enough of a sweetener in this refreshing Strawberry Smoothie.

This smoothie contains almond milk, strawberries, banana, and optional walnuts.

  • almond milk – on the unlimited Wheat Belly food list so go crazy with adding this liquid in your smoothies
  • strawberries and banana – fruit is limited to 2 servings a day but if you divide the 2 servings of fruit between 4 glasses, it’s only a half a serving of fruit
  • banana – adds just a bit more sweetness to your smoothie and a hint of banana flavor
  • walnuts – adds a healthy fat to make it a meal easily and offers a bit of a crunch to the smoothie



Here are a few other ingredients you could add to your Strawberry Smoothie:

yogurt – 1 cup plain full fat unsweetened yogurt would add some nice creamy texture to this smoothie too.  Dairy is limited to one serving per day so that would give up 1/4 of our daily dairy intake

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Wheat Belly Breakfast Mistakes

No Thanks to Potatoes

Back to Dr Davis’s question yesterday What did you have for a wheat-free, no-sugar-added breakfast this morning?

Everyone did such a fabulous job sharing their Wheat Belly breakfasts…but there is a little bit of fine-tuning still to be done.  Here are suggestions if you’re interested in following the Wheat Belly plan in addition to going 100% wheat-free:

Here are 5 tweaks to adjust your wheat-free plan to a Wheat Belly Plan for even more health benefits!

1.  Skip the Potato

Potatoes are high in starches which can cause blood sugar issues and thus visceral stomach fat.  Potatoes are also very high in carbs.  So here are some foods to skip:

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Wheat Belly Breakfast Analysis

Two Over Easy Eggs, Spinach with Garlic, Blackberries PLUS BUTTER for cooking eggs and spinach

Dr Davis recently asked this question “What did you have for a wheat-free, no-sugar-added breakfast this morning?” on his Wheat Belly Facebook group.

It is a beautiful thing that over 350 people posted by the time I saw the question.  It is such an intriguing question for so many people that are going wheat-free that I wanted to summarize this random breakfast sampling of data.

The breakfast meal above includes eggs cooked in butter, sausage, sauteed onions and peppers in coconut oil and black beans mainly for my vegetarian daughter.  Careful on the beans as they are higher in carbs…it’s recommended to limit beans to a half a cup.

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Egg Salad Recipe

Egg Salad

Egg salad is an easy wheat-free food to prep ahead for cold lunches.  Just check your mayo for wheat ingredients and, of course, always skip the toast.

Make your own egg salad to be sure that there are no wheat ingredients added.  The food to look out for is the mayonnaise as it generally has modified food starch, cornstarch or even high fructose corn syrup.

The mayo we now use is Kraft Mayo, REAL Mayo, with no artificial flavors.

The ingredients in the Kraft Mayo are soybean oil, water, eggs, vinegar, contains less than 2% of sugar, salt, egg yolks, natural flavor (contains mustard), lemon juice concentrate, calcium disodium EDTA (to protect flavor), dried garlic, dried onions, paprika.

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Buy Almond Flour in Bulk Here

Baking Muffins with Almond Flour

Now that we’re not using the enriched all purpose flour anymore, we needed a good substitute for baking as I still love my cookies, muffins, pancakes, waffles, and pizza crusts.

We can still enjoy baking and eating our treats by just switching up our flours.  We mainly use Almond Flour for our baking creations.  Other flours we sometimes use in combination with Almond Flour is Coconut Flour, Flaxseed Flour, and Garbonzo Flour.


The thing is that almond flour is pricey if you buy it in one pound packages at the supermarket.  I generally find it for about $11 per pound in the baking aisle at the grocery store.  You can buy almond flour in bulk for so much cheaper!

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Dogs Eat Wheat-Free Too

Skippy Dog Food

Yes, even our dog is wheat-free!

We’ve been buying the FROMM Grain-Free dog food for our 4-year old dog, Skippy!  Today was time to restock his food pantry container.

Ingredients in the Beef Fritatta Veg start with:  Beef, peas, dried whole egg, potatoes, pea protein, pork meat meal, beef liver, sweet potatoes, dried tomato pomace, salmon oil (preserved with mixed tocopherols), flaxseed, cheese, carrots, broccoli, cauliflower, apples, green beans, pork cartilage, potassium chloride, cranberries, blueberries, salt, chicory root extract, alfalfa sprouts, celery, lettuce, watercress, spinach, . . . parsley, . . .  and a few other added vitamins and other ingredients

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Wheat-Free Meal Plan

Wheat Free Kitchen Meal Plan

I’ve been dabbling around with this meal planning design for a while now.  This is my basic strategy that I use to create a simple wheat-free meal.

Click for a free printable of this Wheat Free Meal Plan.

Gray Text

The reason I formatted the text in gray is so that you can just write on top of the grayed out words.  For example, over the grayed out Veggie text, I might write in a black pen “carrots“, or overwrite the word “cheddar” on top of the gray Cheese text.

Healthy Fats Box

The top shape with the thickest line is for your healthy fat choice.   Pick from nuts, seeds, olives, avocado, coconut oil, olive oil, nut butter, and butter.  You will need to choose at least one healthy fat to call it a meal.  Circle your choices or just write ontop of the grayed out text.

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Quick Breakfast Formula: Yogurt, Berries, and Nuts

Breakfast Yogurt Blueberries Walnuts

Yes, we all feel we are just too busy to bake and cook wheat-free meals.  Also, it’s summer time so who really wants to be in a kitchen all day?  So here’s a basic formula for a quick breakfast:

Yogurt + Berries + RAW NUTS

Quick Breakfast of Yogurt, Blueberries PLUS WALNUTS


Buy the unsweetened plain full fat yogurt.

I prefer unsweetened and plain since it has the least amount of ingredients.  I feel this is important so that there is the least contamination with any wheat ingredients and also no sugar added.  If you check the ingredient labels for the sweetened yogurts, most will contain modified food starch which is wheat and you’ll probably find sugar in the pre-sweetened yogurts too.

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One Year Wheat Belly Anniversary!

One Year Wheat Belly Anniversary


It is just crazy to me to see my white-marshmallow-wheat-eating face from a year ago and then to see my glowing healthy wheat-free face today!

When I analyze these photos of myself, this is what I see:


  1. bloated and inflamed
  2. big
  3. over fed
  4. double chin
  5. puffy smile
  6. thick neck
  7. pale
  8. old
  9. nervous and anxious
  10. a wheat-eater of cereal, sandwiches, and pasta


  1. glowing and healthy skin
  2. thin
  3. healthful eater
  4. where’d my double chin go?
  5. natural smile
  6. neck muscles
  7. tan
  8. younger
  9. happy and joyful
  10. a wheat-free graduate blogging to tell the world that WHEAT IS NOT FOOD

 Isn’t this worth a WHEAT-FREE FOREVER?  My answer is YES for everyone!  PLEASE SHARE!!!

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Cold Lunch Strawberry Yogurt, Carrots, Peanut Butter, Strawberries PLUS AVOCADO

Cold Lunch Strawberry Yogurt, Carrots, Peanut Butter, Strawberries PLUS AVOCADO

Wheat-free lunches generally don’t contain sandwiches anymore unless I bake my own bread.  Just add veggies, fruit, maybe a dairy, and definitely a healthy fat like an avocado.

This is one of the kids cold lunches to take to school, but we’ll generally eat the same type of thing at home on plates too.  My time in the kitchen over the lunch hour is usually spent cutting food instead of cooking it.

  • Plain unsweetened yogurt with diced strawberries
  • Peeled carrots with chunky peanut butter to dip
  • Sliced strawberries
  • Avocodo dipped in lemon juice to prevent browning

What’s in your kids cold lunches that’s wheat-free?

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Almond Snack Packs

Almond Snack Packs

I love that we can make our own “vending machine” snacks easily!  Rather than running to the wheat-filled vending machines, make your own healthy snack packs of nuts to grab and go whenever you’re on the run!

Serving Size

Bought a 10 ounce bag of raw almonds from the baking aisle this week.  Measured out 1/3 cup for each snack sized baggie.  Ended up with 7 grab and go snack bags.  The official serving size is 1/4 cup of almonds but since nuts are on the unlimited list and are considered a healthy fat, I don’t mind filling my baggies a bit bigger.

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Healthy Chocolate Shake

Healthy Chocolate Shake

Besides being 100% wheat-free, I’m trying to eat healthier.  For me, my challenge is trying to get out of the sugar and ice cream habit. Here’s a pleasing and satisfying substitute for chocolate ice cream without the sugar crash.

Over lunch today, I tried the Skinny Shake that’s supposed to taste like a Wendy’s Frosty.  (Their recipe is shared on my Wheat Free Kitchen Facebook page in case you’re interested.)

I tried their version and unfortunately dumped the whole thing down the sink as I didn’t like to flavor.  Definitely use only 1 Tablespoon of cocoa (even though it states 1-2 Tablespoons)…and I’m even a big cocoa fan.

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It’s Farmers Market Season!

Farmers Market Applesauce Samples

I love that there are local fresh in-season produce and homemade wheat-free foods too!

Farmers Market Shopping Trip #1 for 2014

Our farmers market finds this week included lettuces, turnips, asparagus, grass-fed beef jalapeno sticks, and homemade Dill salad dressing.  So dinner was our freezer meal meat with a side salad including the lettuces, sliced turnips, and Dill salad dressing.  By lunch the next day, we polished off the rest of the lettuces, added some cubed grass-fed beef sticks, cubed mozzarella cheese, and Dill salad dressing.

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Wheat-Free Banana Nut Muffins

Wheat-Free Banana Nut Muffins

Bake your own wheat-free muffins by just switching up the old traditional flour with coconut flour instead.

Coconut Flour

Coconut flour is a very thick flour once you add liquid to it (it’s actually used as a thickener similar to cornstarch).  So just know that you CANNOT substitute the same one-to-one ratio measurements from your favorite muffin recipes…you will actually USE A LOT LESS COCONUT FLOUR.  If you’d like to experiment, it’s about 1/4 of the flour you’re used to plus extra eggs and liquid.

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Curing Eczema with Wheat Elimination

Kaden Raw Eczema Hand

Yes, it’s true!  My 7-year old son cured his eczema in only one week by converting to eating 100% wheat-free!

Kaden’s been having dry eczema hands and dry patches on his tummy & back for a few years now, especially over winter.  Even went to the doc for the diagnosis and special instructions including using expensive soaps and lotions.  Did help some but definitely not cured.

I thought he was having eczema problems because of sugar.  So I had him test it by stopping eating sugar anytime his hands flared up.  Seemed better but not completely healed until the seasons changed.

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Curing Infant Acid Reflux with Wheat Elimination

Sister Feeding Baby Brothers Similac Neosure Formula

Some symptoms of infant acid reflux may include fussiness, spitting up, vomiting, and refusal to eat. According to Dr Davis of the Wheat Belly book “In my experience, it’s a rare person who does not obtain total relief from acid reflux with wheat elimination.”

Most infant formulas contain a hidden wheat ingredient like maltodextrin. It is unbelievable how many babies have uncomfortable acid reflux. If the parents only knew their precious little bundle’s problems may all be prevented by choosing a formula without wheat.

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Avocado Chicken Salad on Celery Sticks with Sugar Snap Peas and Strawberries PLUS AVOCADO

avocado chicken salad on celery sticks with sugar snap peas and strawberries PLUS AVOCADO

Eating a chicken avocado salad on celery sticks instead of the traditional bread sandwich.

What a beautiful wheat-free lunch my cousin prepared!  She made a chicken salad with avocado instead of the wheat-filled mayo, chopped chicken, diced celery, lemon juice and salt and pepper.  Side of strawberries and sugar snap peas too.

It may appear that this may not be enough food for 3 adults and 3 children, but the healthy fats of avocados keeps you satiated instead of craving mega amounts of food when we eat wheat like sandwich bread or foods processed with wheat like maltodextrin in mayo.

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You never know what’s in the deli’s coleslaw.  Most coleslaw’s are made with mayonnaise – most of which contain wheat.



Here’s an easy wheat-free recipe that we made for our Memorial Day weekend parties.  Ingredients include cabbage, carrots, apple cider vinegar, and honey.  Add some sesame seeds for a healthy fat, if desired.



Do you generally buy coleslaw or make coleslaw?

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Microwave Popcorn Bags

make your own popcorn bags

Want a microwave popcorn without all the processed gunk included?  Make your own individual microwave popcorn bags instead!

All you need are a paper lunch bag, some popcorn seeds, and a microwave.  Add some butter, salt, and other spices as you wish.



We like to bring a bag of popcorn seeds and a stack of small brown lunch bags from home on our family trips.  We can have a quick, satisfying popcorn snack in our room anytime!

Careful of adding too much butter as it may leak through the bag.  If it does, just dump in a bowl.

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My Cereal Mistake

Runny Nose from Eating Rice Cereal

Please remind me to never eat cereal again…even if it is just rice cereal and doesn’t contain wheat.  Here are all my complaints from this mistake that started Sunday afternoon…

Sunday Afternoon.  Grocery shopping at Aldi’s.  Purchased three kinds of cereal.  Of course, none of them are wheat since we are 100% wheat-free.  I have been allowing some rice and corn cereal.

Ingredients from the rice cereal I ate:  rice, sugar, corn syrup, canola and/or sunflower oil, contains 25 or less of: salt, natural and artificial flavor, blue 1, red 40, yellow 6, yellow 5.

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Pineapple Meatballs with Broccoli and Pineapple PLUS BUTTER

Pineapple Meatballs with Broccoli and Pineapple PLUS BUTTER

It’s okay to skip the traditional bread crumbs in your meatballs.  Try mixing your meat with some mozzarella cheese instead to help with with forming your meatballs.

Pineapple meatballs made with two kinds of meat and chopped pineapple, then covered with tomato sauce and parmesan cheese.  Served with more pineapple and broccoli with butter for the healthy fat.



What foods do you like to combine with your meatballs?

Bacon Wrapped Chicken Tenderloins with Green Beans PLUS BUTTER

Bacon Wrapped Chicken Tenderloins with Green Beans PLUS BUTTER

Since the bread is gone from the table, let’s have more fun with the meat.  Instead of just chicken or just bacon for dinner, let’s put them both together for bacon wrapped chicken tenderloins.  Mmmm…

Bacon wrapped around chicken tenderloins with steamed green beans covered with butter for the healthy fat.



What other foods are good with bacon?


Pecan Crusted Chicken with Tomato Sauce and Mozzarella Cheese, Green Beans and Garlic PLUS BLACK OLIVES

Pecan Crusted Chicken with Tomato Sauce and Mozzarella Cheese, Green Beans and Garlic PLUS BLACK OLIVES

Switch out the old bread crumbs and replace with chopped pecans to coat your chicken.

Chicken tenderloins dipped in an egg wash and sprinkled with chopped pecans and fresh grated parmesan cheese, then pan fried in COCONUT OIL.  Top chicken with warmed tomato sauce and mozzarella cheese slices.  Side dish included green beans with fresh pressed garlic and black olives for more healthy fats.


What other recipes could you replace bread crumbs with healthy nuts instead?

Skip the Sandwich Bread

Salami, Peppers PLUS CASHEWS

It’s okay to skip the sandwich bread and just eat the insides of your sandwich.

Here’s our family’s quick cold lunch after a morning at the YMCA.  Salami slices, peppers rinsed in cold water, and a handful of cashews.

I asked at the Pick N Save deli to check the label on the salami and it did not list any of the wheat ingredients so we are good there.

What deli meats have you found that do not contain wheat?

Peanut Butter and Jelly Pancakes

Pancakes with Almond Butter and Raspberry Fruit Spread, Watermelon PLUS ALMOND BUTTER on pancakes

Eating wheat-free doesn’t mean you can’t enjoy your peanut butter and jelly anymore.  Just spread on wheat-free pancakes, bake some wheat-free bread, or just eat a spoonful of peanut butter and jelly to catch the flavors without the bread.

Wheat-free pancakes from page 96 of the Wheat Belly book (see SHOP link above) spread with almond butter for my healthy fat and topped with a raspberry fruit spread.  Cubed watermelon on the side.

What’s your favorite jelly?

Hamburger with Mozzarella Cheese, Mango PLUS AVOCADO

Hamburger with Mozzarella Cheese, Mango PLUS AVOCADO

Sliced avocado is one of my favorite healthy fat options.

Mozzarella cheese burger without the bun, cubed mango, and avocado slices.

What are your favorite burger toppings?

Cheddar Cheeseburger over spinach with pickles and onions, cantaloup PLUS AVOCADO

Cheddar Cheeseburger over spinach with pickles and onions, cantaloup PLUS AVOCADO

Since we were cooking burgers, we made extra to warm up for another meal.

Warmed up the extra burgers, melted some cheddar cheese, placed on top of a pile of spinach leaves rinsed in cold water, topped with sliced onions and dill pickles.  Complimented with cataloupe slices and avocado for the healthy fat.

I’m really okay with skipping on the wheat bun.  After a while, you just don’t miss it.  If you really wanted a bun, there are some recipes to make your own buns.  I, personally, just like adding all the extra burger toppings and enjoy the flavors so much more.

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Beet Goat Cheese Salad

Beet Goat Cheese Salad

Wheat-free can still be done when you’re out traveling.  You just need to look around at all the options and skip the obvious choices like pizza.  Here is a beautiful salad I found at the St Louis Science Museum.

Salad includes lettuce with sliced beets, goat cheese, cherry tomatoes, sliced radishes, pine nuts and their homemade dressing of lemon, oil, and herbs.  Yum!

Most salad dressings contain a wheat but this vendor made their own dressing and was very proud to announce their fresh ingredients.

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Its always nice to have some nuts in the house to sprinkle on almost anything to add the extra healthy fat instantly to make a satisfying wheat-free meal.

Unsweetened plain yogurt, half a banana since they are very high in carbs (23 grams for a whole one), and then sprinkled with some sliced almonds.

What foods would you put in your plain yogurt? 

Salad Bar for Mothers Day

Salad bar with romaine lettuce, tomatoes, red onions, carrots, shredded sweet potato, green onion, diced chicken, hardboiled eggs, PLUS BLACK OLIVES AND HOMEMADE CUCUMBER DRESSING

Salad bars are so nicely versatile with everyone’s food preferences.  My new favorite salad topping is the shredded raw sweet potatoes!  Raw sweet potatoes actually make a good probiotic for helping with healing the gut.

My mom prepared this most wonderful salad bar for our Mother’s Day lunch.  It’s loaded with prepped veggies including romaine lettuce, tomatoes, red onions, carrots, shredded sweet potato, green onion, diced zucchini, diced roasted chicken, hard boiled eggs, and topped with black olives and her refreshing homemade cucumber salad dressing for the healthy fats.

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Wheat-Free Pancakes with Strawberries, Scrambled Eggs PLUS BUTTER on pancakes and eggs

Wheat-Free Pancakes with Strawberries, Scrambled Eggs PLUS BUTTER on pancakes and eggs

Yes, we still eat pancakes too.  Just by easily substituting flours.

This is my mother’s day breakfast that my loving husband cooked up.  Wheat-free pancakes from the doc’s Wheat Belly Cookbook on page 96, topped with warmed strawberries (no sugar added), and a big batch of scrambled eggs.  Adding butter on both the pancakes and eggs covers the necessary healthy fat part.

If you haven’t picked up the Wheat Belly’s first cookbook yet, you can purchase it with this link to

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Strawberry Fruit Dip

Strawberry Fruit Dip

With our goal of eating wheat-free, we are also trying to eat healthier.  Unfortunately, it seems every recipe online for a fruit dip is made with sugar.  Who needs more sugar?



Strawberries are already sweet so you don’t really need to add any extra sugar to this Strawberry Fruit Dip.  Just mix strawberries into your full fat cream cheese and skip the sugar.  Want it sweeter?  Add more berries!


What fruits would you dip into Strawberry Fruit Dip?

Apple Streusel Muffin, Apple PLUS CASHEWS

Apple Streusel Muffin, Apple PLUS CASHEWS

We can still eat muffins while eating wheat-free.  We just use a different flour than the wheat-filled enriched white flour.  Instead, we use almond flour, flaxseed flour, and coconut flour.  Mixing the three non-wheat flours gives a really good muffin texture.

Baked a dozen Apple Streusel Muffins from the new Wheat Belly 30-Minute (or less!) Cookbook on page 203.

I adjusted the recipe a bit by adding in two chopped apples besides the applesauce the recipe calls for since I wanted to find big chunks of apples in my muffin.  The streusel topping was flavorful with molasses and butter added to some flour.

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Two Over Easy Eggs, Spinach with Garlic, Blackberries PLUS BUTTER for cooking eggs and spinach

Two Over Easy Eggs, Spinach with Garlic, Blackberries PLUS BUTTER for cooking eggs and spinach

We eat a lot of eggs at our house.  Hubby just went grocery shopping yesterday and he picked up 6 dozen eggs.  Actually 7 dozen fits nicely on the top shelf of the right side of our fridge (away from the freezer side so they don’t freeze).

Over easy eggs cooked with butter, spinach rinsed with cold water and sauteed in butter, added 2 cloves of garlic with my Pampered Chef garlic press, and blackberries rinsed in cold water.

What’s your favorite way to eat eggs – scrambled or over easy?

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Easy Peeling Hard Boiled Eggs

hard boiled eggs

I’ve tried all kinds of ways to make hard boiled eggs including baking them in the oven and adding baking  soda to the water but the peeling results are just not consistent with any method I tried.

My newest and most favorite hard boil recipe I found from an old chef’s book (I’ll find the name soon) which includes boiling the water first before adding the eggs.  CONSISTENT PEELING EVERYTIME!!!

Hard Boiled Egg Bowl

I like to keep an open bowl of hard boiled eggs ready in my fridge to add protein to any meal or snack.

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Carrots, Blackberries PLUS HUMMUS

carrots, blackberries PLUS HUMMUS

Here’s another easy Cold Lunch combination.

Peeled some carrots to dip in the artichoke hummus with a handful of blackberries rinsed in cold water.


Check the label of your hummus to make sure it contains a healthy fat.  Most have olive oil but this one has sesame tahini which is like peanut butter except instead of peanuts its made with ground sesame seeds.  Better yet, make your own hummus!

What healthy recipes can you find to make hummus?


taco salad with lettuce, ground beef, lettuce, tomato, onion, sour cream PLUS BLACK OLIVES

So this is our new taco version…just skip the shell.  You still get all the same taco flavors that you love!

This “taco” is layered with lettuce, ground beef, tomato, onion, sour cream PLUS BLACK OLIVES

It feels better to skip the processed shell, add more veggies, and add some healthy fats like full fat sour cream and black olives.

I should also mention that we make our own taco seasoning for our ground beef.  I’ll make a post with that recipe and link it here soon.

What toppings do you like to put on your tacos?

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Blackberries, Cauliflower, Peppers PLUS BLACK OLIVES

Blackberries, Cauliflower, Peppers PLUS BLACK OLIVES

Black olives make an easy healthy fat option.

The raw cauliflower that was cut up as part of last nights dinner (sausages and cauliflower), blackberries and peppers rinsed in cold water, and some drained black olives.

What are your favorite kind of olives?

Sausages, Cauliflower PLUS BUTTER

Sausages, Cauliflower PLUS BUTTER

We chopped up to heads of cauliflower for our family of 8.  About 2/3 fit in our cooking pot for dinner and then we had the other 1/3 as raw cauliflower to munch on at the table and for part of the next days lunch.

Sausages cooked according to the package directions.  Boiled cauliflower to cook soft, yet crisp.  Added butter over hot cauliflower.


How do you like to cook your cauliflower?

Peppers, Hard Boiled Egg, Blueberries PLUS FULL FAT PEPPER JACK CHEESE

Peppers, Hard Boiled Egg, Blueberries PLUS FULLFAT PEPPER JACK CHEESE

Full fat cheese can be considered as your healthy fat source.  Just be careful to limit to a maximum of 2 servings of dairy per day.

Also, there are some cheeses that are made from moldy bread.  So we want to avoid those wheat cheeses such as Blue Cheese, Gorgonzola Cheese, Brie Cheese, Roquefort, Stilton, and Camembert.

Lunch with peppers and blueberries rinsed in cold water with a couple slices of pepper jack cheese.

What’s your favorite cheese?

Hard Boiled Egg, Carrots, Blueberries, Peppers PLUS PISTACHIOS

hard boiled egg, carrots, blueberries, peppers PLUS-PISTACHIOS

The kids packed lunches for today.  It seems to be easy to pack 2 veggies, a fruit, a protein, and a healthy fat in their 5-pocket lunch box.

Includes a peeled and rinsed hard boiled egg, peeled carrots, blueberries and peppers rinsed in cold water, and unshelled pistachio nuts.

What other wheat-free foods would you put in your cold lunch?



Bananas are very high in carbs so a half banana is considered a serving size.

The goal is to keep your total carbs per meal to a maximum of 15 to help keep your blood sugars in balance.  One medium sized banana has 24 net carbs!

I melted a Tablespoon of almond butter in the microwave for about 30 seconds and drizzled it on top of my half-banana and then topped it with even more healthy fats with raw sliced almonds.

What other wheat-free foods would you put on top of your bananas?

Broccoli Cheese Soup

broccoli cheese soup

My daughter really wanted broccoli cheese soup after our workout together, so we stopped at the store and grabbed two heads of broccoli and a 16 ounce block of cheddar cheese thinking that was a good base until we figured out a recipe.

I must say that researching online for a wheat-free Broccoli Cheese Soup recipe was not easy…I actually did not find one.  Most recipes I found contain flour, pre-shredded cheese, processed stocks, canned milk, or cornstarch.  So I looked over the common ingredients of a bunch of soup recipes and came up with this version.


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“Gluten Free” Processed Foods

no gluten free

It is also important to mention that we should not replace our wheat foods with foods that contain starches like cornstarch, rice starch, potato starch, tapioca starch or any of those flours like corn flour, rice flour, potato flour, or tapioca flour.

These foods are actually worse for your blood sugar than wheat and unfortunately, most of the “gluten free” market has these ingredients.

A Muffin Mix Gift

A friend heard we were wheat-free and offered our family a Gluten Free Muffin mix which has clearly stated on the label that it is wheat-free.  Unfortunately, it still includes those other unhealthy flours of rice flour and tapioca flour.  Thank you for your kindness and your thoughtfulness, but we will need to pass. 🙁

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Carrots, Blueberries with Blackberries PLUS PISTACHIOS

carrots, blueberries with blackberries PLUS PISTACHIOS

I also try to take a few shortcuts where I can.  So I’ll skip the extra cutting for the older kids plates.

Carrots peeled, ends cut off, and rinsed in cold water.  Blueberries with blackberries and pistachios for the healthy fat.

What are your favorite berries?

Carrots, Blueberries PLUS PISTACHIOS

carrots, blueberries PLUS PISTACHIOS

I do find myself using my cutting boards and knives more now that we are skipping all those processed foods wheat foods.  It just means we are eating more healthy veggies and fruits.

How many cutting boards do you have in your kitchen?

Celery with Almond Butter PLUS SLICED ALMONDS

Celery with Almond Butter PLUS SLICED ALMONDS

Here’s another option for toppings on your celery:  almond butter PLUS SLICED ALMONDS

If you’re feeling hungry, this should help curb your hunger with all those healthy fats of almond butter and sliced almonds.

Other Related Posts

What other foods do you like to top with sliced almonds?

Scrambled Eggs, Cheese, Green Onions, Asparagus PLUS BUTTER

Scrambled Eggs, Cheese, Green Onions, Aspargus PLUS BUTTER

Here’s what we had in the fridge to make for breakfast:

  • Eggs
  • Mozzarella Cheese
  • Green Onions
  • Asparagus
  • Butter

Cooking Asparagus

  1. Boil water with 2 teaspoons of salt
  2. Snap the hard part of the asparagus off the bottom
  3. Boil for six minutes
  4. Serve with cold butter

How do you cook your asparagus?

Almond Butter

Trader Joe's Almond Butter

Basically almond butter is like peanut butter, but its made with almonds instead of peanuts.  Almond butter would be considered a healthy fat option.  (Peanut butter is a legume so it is actually in the limited category and not necessarily a healthy fat).

I’ve found almond butter at Pick N Save by the bulk nuts but their version has sugar in it.  My favorite almond butter is Trader Joe’s since it only has one ingredient.

Ingredients:  dry roasted almonds

Buy it at your local Trader Joe’s store, or you can buy a 3-Pack of Creamy or Crunchy Trader Joe’s Almond Butter online here.

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Another use for almond butter…dip your dark chocolate in it.  Mmmm…

Went to the Godiva Chocolate store at the Mall of America over the weekend.  So just had to ask for their darkest chocolate.  It is 85% Cacao Extra Dark.

Ingredients:  Bittersweet Chocolate (Unsweetened Chocolate, Sugar, Cocoa Butter, Soy Lechitin (Emulsifier), Natural Flavoring)

Benefits:  it’s dark chocolate

Concerns:  sugar, soy lechitin, emulsifier, natural flavoring ingredients plus its processed

What brand of dark chocolate do you buy?

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Celery PLUS ALMOND BUTTER is great for a To Go Snack or even to pack in a Cold Lunch.

I like to remove the strings from my celery first.  How to Peel Celery

Then spread with almond butter.

What do you like to put on your celery?

Peeling Celery

Peeling Celery

We still use our potato peeler…for celery instead of potatoes.  Just shave off the back of the celery to remove the strings.  Its a softer texture for eating, tastes less bitter, and is much better for our two toddlers to eat the celery sticks.

Ideas for Eating More Celery

  • Celery Sticks
  • Celery with almond butter PLUS SLICED ALMONDS
  • Vegetable Soup
  • Chili
  • Egg Salad

How do you like to eat your celery?

Culvers Grilled Chicken, Lettuce, Tomato, Pickles, Green Beans with Red Onions PLUS CASHEWS

culvers grilled chicken, lettuce, tomato, pickles, green beans with onions PLUS CASHEWS

During our six hour drive home, we decided to stop for some food at Culvers.

Ordered the grilled chicken sandwich without the bun.  Its nice that it automatically comes with a bunch of veggies:  lettuce, tomato, and pickles.  Just trading the wheat bun for a fork.  Easy.

Also ordered the large green beans and shared that between myself and the twins.

Since there wasn’t a healthy fat to this meal, I just grabbed a handful of raw cashews from the bag we brought with us on the trip.

Culvers does have a nutritional guide with allergen information.  It actually has a column specifically for wheat.  Still be careful though since some of the foods they may mark as being wheat-free may still have some hidden wheat ingredients in it or may not be starch free.  I also try my best to choose the healthier options…so skipping the processed chocolates and picking the nuts or fruits.  You can pick up a brochure at the restaurant or here is the link to their Culver’s Allergen Guide.

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Omelet with Cheese, Sausage, Apple, Chamomile Tea PLUS FULL FAT CREAM CHEESE

omelet with cheese, sausage, apple, camomile tea PLUS FULL FAT CREAM CHEESE

Another hotel breakfast buffet meal.

The healthy fat I chose this time was their full fat cream cheese.  You can get some of your healthy fats with choosing full fat dairy (skip the lite, low fat, and no fat versions).  Just pay attention to your dairy consumption as its recommended to only have a maximum of 2 servings per day of dairy.

I also wanted to try another tea.  Checked the ingredients on a few packets and did find some with wheat in it so I wanted to pick a tea with just one ingredient listed.  Choices were:

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Chocolate Covered Strawberries

Chocolate Covered Strawberries

Oh my were these good!  This was our wheat-free dessert option at our family wedding…chocolate covered strawberries.  This beats any wheat-filled wedding cake any day.

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How would you make your own chocolate covered strawberries in your kitchen?

Wedding Dinner


So very thankful for receiving a wedding invitation in the mail that included a meal preference on the RSVP card.  We checked the wheat-free box and this is what we ate for dinner.

First course was the plate of fresh bread on the table.  Just need to say no thank you to prevent that wheat re-exposure which is not a fun thing for many people.

Second course was a salad with a variety of lettuce greens, shaved cheese, tomatoes, sweet peppers, PLUS GREEN OLIVES.  Yippee…even the healthy fat is included.  Gotta remember that shaved cheese thing…probably just used a potato peeler.

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Eggs, Bacon, Apple, Green Tea, PLUS PISTACHIOS


Complimentary breakfasts at hotels are filled with too many wheat choices, but there are foods to eat without wheat if you just look.  Here’s what I chose:

  • Egg – I seasoned it with the tiny packets of salt and pepper
  • Bacon – probably not nitrate free so I could’ve skipped this one and still not have been hungry…but I really like bacon
  • Apple – this is my only carb for this meal so I can spare the 14 carbs (maximum of 15 carbs per meal)
  • Green Tea – plain tea is a great choice as some teas may have wheat in it such as barley

Since there was not any healthy fat options, I pulled out of my purse a small packet of pistachio nuts to cover that part.  Always a good idea to carry some of your own healthy fats with you when you’re out and about.

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Why eat only half an orange?

apples or oranges

Don’t you just love these baskets of fruit?  These were sitting at the hotel as part of our breakfast choices.

Fruit is a food that should be limited to 1 to 2 servings per day as they do contain natural sugars which may spike your blood sugar levels which in turn causes that visceral stomach fat we don’t want.

Also remember to watch the carb numbers of a maximum of 15 carbs per meal.

one apple = 14 carbs

one orange = 20 carbs

So depending on the meal, I might choose one apple or half an orange.

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Eggs, 1/2 Sweet Potato, Pepper Jack Cheese PLUS COCONUT OIL

1/2 sweet potato. eggs pepper jack cheese PLUS COCONUT OIL

Since white potatoes are very high in carbs, a good substitute is 1/2 a sweet potato.  Remember, we want to limit our carbs to a maximum of 15 carbs per meal plus add that healthy fat.

one white potato = 64 grams of carbs!

1/2 sweet potato = 13 carbs

Prepare your eggs and sweet potatoes with some coconut oil.  This particular sweet potato was baked the day before so it was easy to just dice up and saute with the oil.

Add slices of pepper jack cheese from a block of cheese.  Avoid the pre-shredded cheeses as they generally contain potato starch in them to prevent clumping (check ingredient labels).

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Wheat Food Index

no gluten free

Here is a summarized list of wheat foods and wheat ingredients that I found from multiple sources.

It is also important to mention that we should not replace our wheat foods with foods that contain starches like cornstarch, rice starch, potato starch, tapioca starch or any of those flours like corn flour, rice flour, potato flour, or tapioca flour.  These foods are actually worse than wheat and unfortunately, the “gluten free” market has these ingredients.

Always check the ingredient lists, or better yet, just eat one-ingredient foods like veggies, fruits, meats, and raw nuts.

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Wheat-Free Guru, Dr William Davis

Author of Wheat Belly book

Here is my wheat-free guru…the author of the Wheat Belly book by Dr William Davis.  He was speaking 90 minutes from my home on February 8, 2014, so I invited my mom and 11-year old son to hear his presentation.  I was very excited to have him sign all three of my Wheat Belly books too!

Relief and Cures

He begins by listing off the relief and cures that many have had from removing wheat from their diets.  Here are mine that he mentions:

  • joint pain
  • anxiety
  • thyroid disease
  • skin rashes
  • cravings
  • thicker hair (I’ve never had a problem with this one, but I find this interesting to note)

So he “writes this nasty book” about “doing the opposite of what we’re being told”.  This is where the paradox comes in.  We are told to eat grains for energy.  In fact, we are finding more ENERGY by removing wheat as a food source.  My mind is still amazed by this simple concept!

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About Me

family photo

Welcome to the Wheat-Free-Kitchen!

Welcome to my Wheat Free Kitchen blog!  I’m writing about focusing on a HEALTHIER KITCHEN with simple ALL WHEAT-FREE foods!

My name is Tracey Fridley and I’m a wheat-free mom of six children ages 2 to 17 including a set of toddler twins.  I’ve been wheat-free since June 2013, and have found my family and friends much healthier eating this way too.

My goal is to post one blog a day, but I’m okay with skipping a few days as time allows.

My main focuses with writing on this blog include:

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