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SWeetSand

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Wheat Belly

twenty deliciousgrain-free, sugar-free recipes,

including cookies, cakes, and candy

WILLIAM DAVIS, MDAuthor of the #1 New York Times Bestseller Wheat Belly

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Wheat Belly SWeetS and treatSTwenty delicious grain-free, sugar-free recipes,including cookies, cakes, and candy

In Wheat Belly SWeetS and treatS, you’ll find a collection of recipes for indulgent bars, cookies, macaroons, cupcakes, and other goodies that will delight friends, family, and even picky children. Each recipe is designed to be quick and easy; many can be whipped up in just a few minutes using a handful of ingredients. These delicious recipes eliminate the problem ingredients that plague modern foods today and are made without wheat or other grains, with no added sugars outside of those contained in fruit or the occasional use of molasses, and with no other unhealthy ingredients like high-fructose corn syrup or agave, artificial food colorings, or preservatives. These recipes are crafted to allow you to indulge in delights like Strawberry Cupcakes without guilt. You can serve tasty Fig Cookies without worrying about triggering joint pain or acid reflux, raising blood sugar, or gaining weight. You can serve Peanut Butter & Jelly Macaroons to your kids and not worry about triggering more dental bills or behavioral outbursts from a load of sugar. You and your family can have your indulgences without a second thought! Of course, if you or someone in your family has any unique food sensitivities, you will have to adjust the recipes to accommodate those special needs.

A Few Notes on the Recipes

NoNwheat FloursIn place of wheat flour, we use meals or flours ground from almonds, pecans, walnuts, sunflower seeds, pumpkin seeds, sesame seeds, coconut, or garbanzo beans (chickpeas). Most baked recipes make use of combinations of these meals or flours to generate the best texture. One common point of confusion pops up with ground almonds: The ground product of whole almonds with the skins left on is called almond meal, while the ground product of blanched almonds, often with oils pressed out, is called almond flour. The two are virtually interchangeable in recipes, except that the flour helps create lighter, cakelike textures in cookies, breads, and cakes. Almond flour is also more expensive, so I use it only when a lighter texture is truly important. For everyday use to make, say, breakfast scones or cookies, the ground almond meal from unblanched almonds works just fine. Resist the temptation to use coconut flour as your primary flour. When you first experience coconut flour, you will likely be struck by its fragrant, light texture. But it is also intensely hygroscopic, or water absorbing, and will yield an excessively dense, dry end product that may be nearly inedible. Use the wonderfully versatile coconut flour, therefore, as a secondary flour to generate more lightness in your baking. A common combination is 2 or more cups of almond

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meal or flour with 2 to 3 tablespoons of coconut flour. Never use the popular gluten-free flours such as cornstarch, rice flour/starch, potato starch, or tapioca starch; despite their popularity in processed gluten-free foods, these ingredients do awful things to blood sugar, can cause distortions of bowel flora, and invite an entire range of other unhealthy effects.

saFe sweeteNersMany of the recipes use sweeteners. The preferred sweeteners in the Wheat Belly lifestyle, in which we choose to use ingredients that have no adverse health consequences, are:

StevIa. Stevia, a natural sweetener from the stevia leaf, does not raise blood sugar even a smidge, does not contribute to tooth decay, and shares none of the other undesirable effects of conventional sweeteners such as table sugar and corn syrup nor the problems of some synthetic sweeteners, like aspartame. Look for pure liquid stevia, pure powdered stevia, or stevia combined with inulin, a fiber with prebiotic benefits (i.e., it encourages the growth of healthy bowel flora). Avoid stevia with maltodextrin (which raises blood sugar and distorts bowel flora) or with lactose if someone in the household has lactose intolerance. An isolate of stevia called rebiana is also fine; it’s the form found in Truvía. Many people who experience bitterness with stevia preparations report less bitterness when they use a liquid form called stevia glycerite. Many people also deal with the bitterness by combining stevia with other sweeteners that lack this effect, especially monk fruit and erythritol.

Monk fruIt. Also called lo han guo, this natural sweetener is rapidly becoming a favorite because it lacks the bitter aftertaste that some people experience with stevia. Monk fruit can be tough to find, but locating it is getting easier as demand increases. Like stevia, it’s free of the adverse health effects of conventional sweeteners—it does not raise blood sugar or promote tooth decay.

erYtHrItoL. Many people like to combine stevia or monk fruit with erythritol, another naturally occurring sweetener. Unlike most other sugar alcohols, such as sorbitol, mannitol, and maltitol, erythritol does not cause bloating or gas when used in the modest quantities found in these recipes.

XYLItoL. A naturally occurring sweetener, xylitol is the most baking friendly among our sweeteners because it is the only choice that will allow browning. As such, it is the best option for streusel toppings, crusts, and glazes. It has a small potential for raising blood sugar only when used in large quantities (for example, more than a tablespoon per serving) but does not promote tooth decay. In fact, dentists advocate for the use of xylitol because it stimulates the growth of healthy oral flora that prevent tooth decay. (For this reason, xylitol is increasingly found in healthier variations of chewing gum.) Note that xylitol can be toxic to dogs, so keep it away from your family pet.

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Because every sweetener can vary in sweetness, there is no quick conversion from quantity of sucrose (table sugar) to your chosen sweetener. However, the following simple tips can help you get started if you are unfamiliar with the use of these sweeteners.

• Consult the label of your sweetener. The popular stevia-plus-inulin mixture from Trader Joe's states that "1/3 level teaspoon is equivalent to 1 level teaspoon of sugar.” This means that if 1 cup of sugar is called for in a recipe, 1/3 cup of the Trader Joe’s sweetener would be the quantity used to replace the sugar.

• Always taste your batter! Because the degree of sweetness can vary from brand to brand of sweetener and from recipe to recipe, it always helps to taste your batter and adjust the amount of sweetener accordingly. Also, you may desire a bit more sweetness when preparing something for children, as opposed to making something for yourself, especially if you’ve been wheat-free for an extended period and have developed the increased sensitivity to sweetness that many of us experience. If you don’t taste your batter and subsequently bake your recipe with too little or too much sweetness, you may end up with a useless batch. In particular, recipes that call for dark chocolate may require more than the usual quantities of sweeteners.

• Xylitol and erythritol tend to be more predictable and consistent in their sweetness than stevia preparations, with xylitol generally replacing sugar 1:1 (i.e., 1 cup sugar = 1 cup xylitol), while erythritol provides about 70 percent the sweetness of sugar.

• It’s often best to combine sweeteners for the most satisfying sense of sweetness. Combining the intensely sweet stevia with other sweeteners also helps minimize the bitterness some people sense with stevia. Popular combinations include stevia plus erythritol or stevia plus monk fruit. Such combinations are also available premixed.

Nut ButtersRead labels when purchasing any nut butters and be sure the products are free of sugar, corn syrup, cane juice, hydrogenated oils, and other unhealthy ingredients. Those with 100 percent nuts or nuts and palm oil are among the best options.

Your Secret Weapon in the War against WheatCombine the recipes in Sweets and Treats with the more than 200 recipes in Wheat Belly 30-Minute (or Less!) Cookbook and you are well armed to change the mind of anyone who says that being wheat-free is impossible, tasteless, or boring! Naysayers who say things like “But I’m going to miss my goodies!” need only taste recipes like Peaches 'n' Cream Mini Cheesecakes or Fig Cookies to understand that not only is a life without wheat and grains healthier, it is every bit as tasty.

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Pecan-Apricot Chocolate Bark

Chocolate fits perfectly into a wheat-free lifestyle! But to keep sugar exposure to a minimum, we use only the darkest chocolate to make this bark. If you are new to the Wheat Belly discussion and still have a desire for sweets, you might prefer to use chocolate that has a cocoa content of 70 percent or greater. But if you are a seasoned wheat-free follower, then you have a palate that has been sensitized to sweetness and will likely do best with chocolate that has a cocoa content of 85 percent or higher.

PreP tIMe: 10 MInuteS totaL tIMe: 15 MInuteS + CooLInG tIMe

1. Line a baking sheet with parchment paper.

2. Place the chocolate in a microwaveable bowl and microwave on high power in 20-second

increments until melted. Alternatively, melt the chocolate in the top of a double boiler set over low heat so the water below is just barely simmering.

3. Pour the melted chocolate onto the plate or baking sheet. Sprinkle the pecans and apricots over the

top. Cool in the refrigerator. When hardened, break or cut into desired shapes and sizes.

Per serving: 75 calories, 1 g protein, 5 g carbohydrates, 6 g total fat, 3 g saturated fat, 2 g fiber, 0 mg sodium

Makes 24 Pieces

8 ounces dark chcolate, preferably 85% or greater cocoa, chopped

½ cup pecan fragments, finely chopped

5 or 6 unsweetened dried apricots, finely chopped

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Orange-Hazelnut Clusters

The unique flavor of hazelnuts and the tanginess of orange combine in these dark chocolate clusters. Use the darkest chocolate you can to minimize sugar exposure. While people just starting out on their wheat-free adventure may still desire sweetness and may have to start with a chocolate that has a cocoa content of 70 to 72 percent, seasoned wheat-free followers should easily be able to graduate to chocolates containing 85 percent or greater cocoa.

PreP tIMe: 5 MInuteS totaL tIMe: 10 MInuteS

1. Line a baking sheet with parchment paper.

2. Place the chocolate in a microwaveable bowl and microwave on high power in 20-second

increments until melted. Alternatively, melt the chocolate in the top of a double boiler set over low heat so the water below is just barely simmering.

3. Add the hazelnuts, orange extract, cinnamon, and stevia (if using) and stir to combine. Spoon

into 12 equal portions on the baking sheet. If desired, sprinkle grated orange peel over the top.

4. Cool completely before storing in an airtight container.


Makes 12

8 ounces dark chocolate, preferably 85% or greater cocoa, chopped

1 cup coarsely chopped hazelnuts

½ teaspoon orange extract

1 teaspoon ground cinnamon

Liquid stevia to taste (optional)

Grated orange peel to taste (optional)

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Coconut-Raspberry Energy Balls

Keep these Coconut-Raspberry Energy Balls on hand for a quick pop-in-your-mouth snack when a desire for something sweet but healthy comes along. The dehydrated or dried raspberries can be substituted with any other dehydrated or dried berries you have on hand, such as strawberries or blueberries.

PreP tIMe: 5 MInuteS totaL tIMe: 30 MInuteS + CHILLInG tIMe

1. Preheat the oven to 300°F.

2. In a large bowl, combine the coconut and cinnamon.

3. In a small bowl, combine the coconut oil and vanilla. Add to the coconut mixture and mix

thoroughly.

4. Spread the mixture in a thin layer on a baking sheet and bake for 5 minutes. Remove from the

oven and toss with a spoon. Transfer back to the large bowl.

5. In a food processor or food chopper, reduce the almonds to the size of corn kernels. Repeat with

the raspberries. Transfer the almonds and raspberries to the coconut mixture. Add the currants, almond butter, whey protein powder, sweetener, salt, and water and combine thoroughly.

6. Line the baking sheet or a large plate with parchment or waxed paper.

7. Shape into balls by hand and place on the baking sheet or plate. You will need to squeeze tightly

to express the oils and make the ingredients bind into balls. Refrigerate for 30 minutes before serving.


Makes 32

2 cups shredded unsweetened coconut

2 teaspoons ground cinnamon

¼ cup coconut oil, melted

1 teaspoon vanilla extract

½ cup sliced almonds

½ cup dehydrated or dried unsweetened raspberries

¼ cup dried unsweetened currants

½ cup almond butter, at room temperature

½ cup whey protein powder

Sweetener equivalent to ¼–½ cup sugar

¼ teaspoon sea salt

2 tablespoons water

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Crunchy Cacao Bars

Your family will love these chocolatey treats. If you have difficulty finding cacao nibs, you can use chopped walnuts, pecans, pistachios, or cashews in their place.

PreP tIMe: 5 MInuteS totaL tIMe: 1 Hour 10 MInuteS

1. Preheat the oven to 200°F. Grease an 8" × 8" baking pan.

2. In a large bowl, combine the whey protein powder, almond meal/flour, cocoa, cacao nibs, and

sweetener. Mix well.

3. Stir in the almond butter and water. The mixture will be stiff; if it becomes too stiff to work with, add

additional water 1 tablespoon at a time.

4. Pour the mixture into the baking pan. With moistened hands, press evenly into the bottom of

the pan. Bake for 60 to 70 minutes, or until firm. Cool in the pan, unmold, and cut into 8 bars. Store in the refrigerator.


Makes 8

1 cup whey protein powder

1 cup almond meal/flour

½ cup unsweetened cocoa powder

½ cup cacao nibs

Sweetener equivalent to ¾ cup sugar

½ cup almond butter

½ cup water

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Banana–Chocolate Chip Bars

This is like one of those bananas dipped in chocolate that kids love. To keep the sugar content of this bar low, choose dark chocolate chips with the highest cocoa content you can find.


1. Preheat the oven to 300°F. Grease a 13" × 9" shallow baking pan.

2. In a food processor or food chopper, combine the coconut, walnuts, and banana. Pulse or

chop until reduced to coarse crumbs. Transfer to a large bowl. Stir in the chocolate chips.

3. Add the almond meal/flour, cinnamon, and sweetener. Mix to combine.

4. In a small bowl, whisk the eggs. Add the almond butter and vanilla and stir to combine. Add to the

dry mixture and mix well. If the mixture is too dry, add water 1 teaspoon at a time until moistened but stiff.

5. Transfer the mixture to the baking pan and press evenly into the bottom of the pan. Bake for

30 minutes, or until the bars are golden at the edges and slightly firm to the touch. Cool completely.


Makes 12

2½ cups shredded unsweetened coconut

½ cup whole or chopped walnuts

1 banana

½ cup dark chocolate chips

2 cups almond meal/flour

2 teaspoons ground cinnamon

Sweetener equivalent to ½ cup sugar

2 eggs

¼ cup almond butter

2 teaspoons vanilla extract

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Berry Bars

Here’s a quick way to make healthy berry-flavored bars that can be served as snacks or even as quick meal replacements on the go, no cooking necessary. Unlike the “energy” bars sold in stores, these bars have no added sugars or other unhealthy ingredients. Find freeze-dried berries in health-food stores, Trader Joe’s, or Whole Foods Market. These are crunchy, not soft like raisins. Optionally, to add some crunch, toss in ½ cup chopped pecans, walnuts, pistachios, or cashews.

PreP tIMe: 5 MInuteS totaL tIMe: 1 Hour 10 MInuteS

1. Preheat the oven to 200°F. Grease an 8" × 8" baking pan.

2. In a large bowl, combine the whey protein powder, almond meal/flour, and sweetener.

3. In a food processor or food chopper, grind or chop the berries to a powder. Add to the whey

mixture and stir to combine. Stir in the almond butter and water. The mixture will be stiff; if it becomes too stiff to work with, add additional water 1 tablespoon at a time.

4. Pour the mixture into the baking pan. With moistened hands, press evenly into the bottom

of the pan. Bake for 60 to 70 minutes, or until firm. Cool in the pan, unmold, and cut into 8 bars. Store in the refrigerator.


Makes 8

1 cup whey protein powder

1 cup almond meal/flour


1 cup freeze-dried unsweetened raspberries, strawberries, or blueberries

½ cup almond butter

½ cup water

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Fig Cookies

These delicious fig cookies are meant to mimic—and improve upon!—the taste of store-bought fig bars. Just be careful: Because figs are rich in natural sugars, 1 cookie contains about 7 grams of “net” carbohydrates. Most of us, therefore, will reach our limit with 2 cookies. To re-create a fine-textured cookie, it's best to use almond flour rather than the coarser meal.


1. Preheat the oven to 350°F. Lightly grease an 8" × 8" baking pan.

2. To make the cookie crust: In a large bowl, combine the almond flour, coconut flour, sweetener, and

salt.

3. In a small bowl, whisk together the egg whites, butter or coconut oil, and vanilla. Pour into the

almond flour mixture and mix thoroughly. Divide the dough in half by weighing it. Transfer half of the dough to the baking pan and, using a flat object such as the bottom of a metal measuring cup, spread and press to fill the bottom of the pan uniformly.

4. Bake for 15 minutes, or until the edges just begin to brown. Cool for at least 30 minutes.

5. To make the fig filling: Meanwhile, in a small saucepan over high heat, combine the figs,

coconut oil, vanilla, and water and bring to a boil. Reduce the heat to medium-low and simmer for 25 minutes, or until most of the water has been absorbed and the figs are soft. Transfer to a food processor and pulse until smooth. Cool for 10 minutes.

6. Using a spatula, spread the mixture over the cooled cookie layer. Press the remaining dough

over the top of the fig mixture. Use a small rolling pin or your hands to gently spread the dough to create an even cookie layer. Bake for 20 minutes, or until lightly golden.


Makes 16

Cookie Crust

3 cups almond flour

3 tablespoons coconut flour



2 egg whites

3 tablespoons butter or coconut oil, melted

¼ cup almond butter

1½ teaspoons vanilla extract

Fig Filling

25 dried Mission figs, chopped

1 tablespoon coconut oil, melted


¾ cup water

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Pecan Sandies

Pecan Sandies provide a great starter recipe for anyone new to the wheat-free lifestyle, as they are both simple to make and delicious! Little can go wrong with this recipe, despite the use of unique nonwheat flour ingredients. Its simplicity is also its strength—you are free to elaborate on this basic recipe, replacing pecans with other nuts or seeds and adding dried fruit, chocolate chips, cacao nibs, or just about any other fun and healthy component of conventional cookies.


1. Preheat the oven to 350°F. Line a baking sheet with parchment paper.

2. In a large bowl, combine the almond flour, coconut flour, baking powder, pecans, and

sweetener.

3. In a small bowl, whisk together the eggs, coconut oil or butter, and vanilla. Add to the

almond flour mixture and mix thoroughly. Spoon into 18 to 20 mounds on the baking sheet. Flatten each mound with a spoon or spatula.

4. Bake for 20 minutes, or until lightly browned. Cool briefly on the baking sheet before

transferring to a rack to cool completely.


Makes 18

2 cups almond flour

¼ cup coconut flour

1 teaspoon baking powder

1 cup chopped pecans

Sweetener equivalent to 1–1½ cups sugar

4 large eggs

4 tablespoons coconut oil or butter, melted

1 tablespoon vanilla extract

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Chewy Coconut Cookies

With these chewy cookies on the table, there will be no complaints about the lack of store-bought cookies around your house!



2. In a large bowl, combine the almond meal/flour, coconut flour, coconut, baking powder, and

sweetener.

3. In a small bowl, whisk together the eggs, coconut milk, and almond extract. Pour into

the almond flour mixture and mix until thoroughly combined. Divide into 24 mounds on the baking sheet and flatten with a spoon or by hand until ½" thick. (Each mound will be about 2" in diameter.)

4. Bake for 20 minutes, or until lightly golden. Transfer to a rack to cool.

5. If desired, in a microwaveable bowl, microwave the chocolate in 20-second increments until

melted. Alternatively, melt the chocolate in the top of a double boiler set over low heat so the water below is just barely simmering. Drizzle over the cooled cookies.


Makes 24



1 cup shredded unsweetened coconut



3 eggs

½ cup coconut milk

½ teaspoon almond extract

3 ounces chocolate, 85% or greater cocoa, chopped (optional)

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Chocolate Thins

While tasty on their own, Chocolate Thins are made for dipping in milk or coffee or spreading with some Chocolate-Hazelnut Butter (see page 16). The cookies are crisper if you press the dough to a 1/8" thickness before baking.



2. In a large bowl, combine the almond flour, coconut flour, cocoa, baking soda, sweetener,

and salt.

3. In a medium bowl, combine the butter, coconut milk, egg, and vanilla. Pour into the almond flour

mixture and combine thoroughly.

4. Drop the dough 1 heaping tablespoon at a time on the baking sheet and flatten by hand or with

a large spoon until 1/8" thick.

5. Bake for 12 minutes, or until the edges start to darken. Transfer to a rack to cool completely.


Makes 32

1½ cups almond flour


¼ cup unsweetened cocoa powder

½ teaspoon baking powder


1/8 teaspoon sea salt

4 tablespoons butter, melted

¼ cup canned coconut milk

1 egg


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Better Than Graham Crackers

I call these Better Than Graham Crackers because they are richer, tastier, and healthier than their conventional store-bought counterparts. These crackers are delicious enough to eat as is, or top them with some no-added-sugar fruit butter or nut butter. Note that almond flour is specified, as it yields a finer cracker texture. Almond meal can be used but will simply yield a heavier cracker. Xylitol is the preferred sweetener because of its superior browning characteristics, compared with other sweeteners. Should you choose to use another sweetener such as stevia, your crackers may not achieve as much browning, but you will still enjoy a delicious end result.

PreP tIMe: 5 MInuteS totaL tIMe: 1 Hour 15 MInuteS + CooLInG tIMe

1. Preheat the oven to 225°F.

2. In a large bowl, combine the almond flour, flaxseeds, sweetener, baking powder, salt, and

cinnamon.

3. In a small bowl, combine the egg, molasses, vanilla, and butter. Pour into the almond flour

mixture. Stir until the dough forms a ball.

4. Place the dough on a 16" × 12" piece of parchment paper. Press gently to flatten

the dough, then cover with a second piece of parchment. With a rolling pin, roll the dough into a rectangle about 11" × 9", or 1/8" thick. (If the edges are uneven, run a butter knife or pastry wheel along 1 edge and use the scraps to fill in the gaps along the other edges. Replace the top piece of parchment and reroll.)

5. Transfer the dough and parchment to a baking sheet and remove the top piece of parchment.

Using a pastry wheel or pizza wheel, cut into desired shapes and sizes, then prick lightly with the tines of a fork. Bake for 1 hour, rotating the baking sheet once, or until the center is firm and the edges are lightly browned. Turn off the oven and leave the crackers in the oven until it cools, about 1 hour. Remove the crackers and parchment to a rack to cool completely. Store in an airtight container.


Makes 12


½ cup ground golden flaxseeds

Sweetener equivalent to 1/3 cup sugar

½ teaspoon baking powder

½ teaspoon sea salt

1 teaspoon ground cinnamon

1 egg

2 tablespoons molasses

2 teaspoons vanilla extract


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Chocolate-Hazelnut Butter

While hazelnuts are used in this recipe, you can easily substitute almonds, pecans, walnuts, peanuts, or cashews. Spread Chocolate-Hazelnut Butter between two Chocolate Thins (see page 14) or two Better Than Graham Crackers (see page 15) for a healthy, filling snack.


1. In a food processor, process the hazelnuts, scraping down the sides of the bowl as

necessary, until they’re the consistency of butter, about 8 to 10 minutes.

2. Add the sweetener, coconut milk or almond milk, cocoa, coconut oil, vanilla, and salt. Process for

1 minute, or until smooth. Use immediately or store in an airtight container in the refrigerator.

Per serving (1 tablesPoon): 75 calories, 2 g protein, 2 g carbohydrates, 2 g total fat, 2 g saturated fat, 1 g fiber, 13 mg sodium

NOTE: If you can’t find blanched nuts, spread shelled nuts in a single layer in a shallow baking pan. Bake at 300°F for 10 minutes, or until heated through, stirring occasionally to prevent burning. Transfer to a clean kitchen towel and rub vigorously to remove the skins (a few skins may remain). This technique also works for chopped nuts.

Makes 1 cuP

1 cup blanched and roasted hazelnuts

Sweetener equivalent to ¼ cup sugar, or to taste

¼ cup canned coconut milk or almond milk

3 tablespoons unsweetened cocoa powder

4 teaspoons coconut oil, melted

1½ teaspoons vanilla extract


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Madeleines

Madeleines are fine-textured cookies perfect for dipping in coffee or tea or serving alongside vanilla ice cream or custard for a subtle but rich dessert. We re-create these traditional French cookies without wheat flour and without sugar…and therefore without health problems!


1. Preheat the oven to 325°F. Line a baking sheet with parchment paper or lightly grease

2 madeleine pans.

2. In a large bowl, whisk together the almond flour, coconut flour, baking powder, and

sweetener.

3. In a medium bowl, combine the butter, milk or coconut milk, vanilla, lemon peel, and lemon

juice. Pour into the almond flour mixture and combine thoroughly.

4. Divide the dough into 16 mounds on the baking sheet and flatten by hand or with the back of

a large spoon until ¼" thick. Alternatively, divide the dough among 16 madeleine wells. (If using 1 madeleine pan, do not refrigerate the dough while the first batch is baking.)

5. Bake for 15 minutes, or until the edges are lightly browned. Transfer to a rack to cool completely.


Makes 16




Sweetener equivalent to 1/3 cup sugar


½ cup milk or canned coconut milk


Grated peel of 1 lemon

Juice of 1 lemon

SWEETS AND TREATS

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Peanut Butter & Jelly Macaroons

Here’s a version of PB&J that’s sophisticated enough for adult company, tasty enough for kids.



2. In a food processor or food chopper, combine the coconut and cherries or other berries. Pulse

or chop until reduced to the consistency of fine crumbs.

3. In a large bowl, combine the sweetener, peanut butter, coconut oil, egg whites, vanilla, and

almond extract. Stir until thoroughly blended. Add the coconut mixture and stir until fully incorporated.

4. Using a 1½" cookie scoop or 2 spoons, scoop the dough onto the baking sheet.

5. Bake for 15 minutes, or until lightly browned. Transfer to a rack to cool completely.


Makes 24


¼ cup dried unsweetened cherries or other dried unsweetened berries


½ cup natural peanut butter, at room temperature

2 tablespoons coconut oil, melted

2 egg whites

1 tablespoon vanilla extract

1 teaspoon almond extract

SWEETS AND TREATS

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Amaretto Snowballs

These creamy, melt-in-your-mouth treats have the flavor of the popular liqueur amaretto. They’re heavenly with coffee.


1. In a large bowl, with an electric mixer on high speed, beat the cream until soft peaks form. Add

the sweetener and almond extract and continue beating until stiff peaks form. Gently fold in the coconut and almonds.

2. Using a cookie scoop or spoon, scoop the mixture onto a plate or platter and shape into balls. Store in

the refrigerator.


Makes 16

1 cup heavy cream

Sweetener equivalent to ¼ cup sugar

1 tablespoon almond extract


½ cup sliced almonds

SWEETS AND TREATS

20

Chocolate Mini Doughnuts

Yes, healthy doughnuts! You can enjoy them for breakfast, snacks, or dessert without worry, because they present none of the usual problems of conventional sugary, fried doughnuts made with wheat flour.


1. Preheat the oven to 375°F. Grease a mini- doughnut pan.

2. In a large bowl, whisk together the coconut flour, baking soda, sweetener, and cocoa.

3. In a small bowl, combine the flaxseeds and water. Whisk in the coconut oil and egg until well

combined.

4. Pour the flaxseed mixture into the coconut flour mixture and stir to combine. Spoon into the

doughnut pan, pressing into the wells, if necessary.

5. Bake for 10 minutes, or until a wooden pick comes out clean. Cool in the pan for 5 minutes

before turning out onto a rack to cool completely.


Makes 12

¾ cup coconut flour

½ teaspoon baking soda


1/3 cup unsweetened cocoa powder

¼ cup ground golden flaxseeds

1 cup cold water

1/3 cup coconut oil, melted

1 egg

SWEETS AND TREATS

21

Lemon Cream Puffs

These quick cream puffs are free of the health problems of the wheat- and sugar-based equivalent.



2. To make the pastry: In a medium saucepan over medium heat, bring the coconut milk and

butter to a boil. Remove from the heat and add the coconut flour, psyllium seed, and salt all at once. Stir until thoroughly mixed. Return the saucepan to the heat and stir until the mixture forms a loose ball. Remove from the heat and continue stirring for 1 minute to cool slightly. Add the eggs, one at a time, beating with a wooden spoon to thoroughly incorporate. The dough should be smooth and have a slight sheen.

3. Spoon or pipe the mixture into 8 equal-size puffs on the baking sheet. Bake for 20 minutes,

or until golden and slightly firm. Transfer to a rack to cool completely.

4. To make the filling: Meanwhile, in a large bowl, with an electric mixer on high speed, beat the

cream until soft peaks form. Add the sweetener, lemon peel, and lemon juice and continue beating until stiff peaks form. Set aside.

5. Slice each cream puff in half and remove the doughy center. Dollop the reserved whipped

cream mixture onto the bottom half of each puff. Replace the tops.


Makes 8

Pastry

½ cup canned coconut milk

4 tablespoons butter


2 teaspoons psyllium seed


2 eggs, at room temperature

Filling

1 cup heavy cream

Sweetener equivalent to ¼ cup sugar

1 tablespoon grated lemon peel

1 tablespoon lemon juice

SWEETS AND TREATS

22

Strawberry Cupcakes

Strawberries help create a rich, moist cupcake that will eliminate any complaints about missing wheat!


1. Preheat the oven to 350°F. Place paper liners in a 12-cup muffin pan.

2. To make the cupcakes: In a medium bowl, whisk together the almond meal/flour, sweetener,

flaxseeds, coconut flour, baking soda, and salt.

3. Place the strawberries in a blender or food chopper and process or chop until pureed.

Remove to a large bowl. Add the egg yolks to the strawberries and whisk until well blended. Set aside.

4. In a large bowl, with an electric mixer on high speed, beat the egg whites until stiff peaks form.

5. Gently fold the egg whites into the egg yolk mixture. Then fold the egg mixture into the flour

mixture until well combined. Divide among the paper liners.

6. Bake for 20 minutes, or until the tops are golden and a wooden pick inserted in the center of a

cupcake comes out clean. Allow to cool in the pan for 5 minutes. Transfer to a rack to cool completely.

7. To make the frosting: In a medium bowl, with an electric mixer on low speed, beat the cream

cheese and sweetener until smooth. Spread or pipe over the cooled cupcakes.


Makes 12

Cupcakes


Sweetener equivalent to 1 cup sugar

¾ cup ground golden flaxseeds


2 teaspoons baking soda

½ teaspoon sea salt

1 pint strawberries, hulled and halved (2 cups)

3 large eggs, separated

Frosting

8 ounces cream cheese, at room temperature


SWEETS AND TREATS

23

Creamy Raspberry Pie

This pie combines the smooth richness of cream cheese with the tang of sour cream in a nutty pie crust. For a holiday variation, substitute fresh currants or unsweetened dried cranberries for the raspberries.


1. Preheat the oven to 325°F. Grease a 9" pie plate.

2. To make the crust: In a medium bowl, combine the nut meal, salt, and butter. Using your

fingers or a large spoon, press the mixture into the bottom and up the sides of the pie plate. Bake for 15 minutes, or until lightly browned. Cool completely.

3. To make the cream filling: Meanwhile, in a small saucepan, combine the water and gelatin and let

stand for 5 minutes. Cook over low heat for 1 minute, or until the gelatin is completely dissolved.

4. In a large bowl, with an electric mixer on high speed, beat the cream cheese and sweetener

until creamy. (Alternatively, use a food processor.) Add the sour cream and mix until combined. Slowly add the reserved gelatin and blend on medium speed. Add the vanilla and almond extract and blend to combine. Pour into the cooled crust and refrigerate for at least 2 hours. Top with the raspberries before serving.


Makes 8 servings

Crust

1½ cups pecan, walnut, or almond meal



Cream Filling

½ cup cold water

1 packet gelatin (approximately 2¼ teaspoons)



8 ounces sour cream



6 ounces fresh raspberries

SWEETS AND TREATS

24

Peaches ’n’ Cream Mini Cheesecakes

All doubts about how delicious a wheat-free lifestyle can be will crumble with these delicious mini cheesecakes! We top these with chopped peaches, but you can substitute with a few fresh berries, a drizzle of dark chocolate, or a sprinkle of cocoa powder.


1. Preheat the oven to 350°F. Place paper liners in two 12-cup muffin pans.

2. To make the crust: In a large bowl, combine the almond meal/flour, sweetener, and coconut

oil or butter. Divide among the muffin cups and press flat with a spoon or your fingers. Set aside.

3. To make the filling: In a food processor or blender, puree 1½ cups of the peach slices.

Add the cream cheese, sour cream or yogurt, eggs, sweetener, and almond extract. Pulse just until blended. Divide the batter among the liners. Bake for 25 minutes, or until the centers are set and a knife comes out clean. Cool in the pans for 5 minutes. Transfer to a rack and cool completely.

4. Chop the remaining ½ cup peaches into small pieces and place on top each of the

cheesecakes.


Makes 24

Crust


Sweetener equivalent to 1 tablespoon sugar

4 tablespoons coconut oil or butter, melted

Filling

2 cups canned or frozen peach slices, divided


1 cup sour cream or plain Greek yogurt

3 large eggs



Copyright © 2014 by William Davis, MD

Photo image © Getty Images

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