Recipes for the Wahls Diet
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Wahls Diet Recipes
I am trying to follow this diet to see if it will help my transverse myelitis. I am finding it challenging because it is such a radical departure from the way I have eaten all my life. I am finding I do not know how to store and cook all the fresh foods included in this program.
I decided to make this webpage to help me organize suitable Wahls Diet recipes as I come across them. Hopefully this will also be helpful to people with various dietary requirements. The Wahls diet is gluten free and dairy free. It is very similar to the paleolithic diet. Followers of these protocols should also find recipes here they can use.
Photo credit
Dinner Recipe Links
Main Dishes and Sides
- Greens With Radishes and Pine Nuts | Grasshoppers Distribution
- Greens simmered in vegetable broth. Saute the onions and radishes in coconut oil for the Wahls protocol.
- Sauteed Radishes With Greens
- Substitute coconut oil or coconut butter for the butter in this recipe to make it consistent with the Wahls protocol.
- Kale Wrapped Dates With Almonds
- Nice for an appetizer or for lunch.
- Radish Salsa
- Try this as a veggie dip or as a salad dressing.
- Oxtail Stew
- Today I am making this oxtail stew. Substitute coconut oil for the olive oil to avoid conversion to transfats. Save the bones to make bone soup another day.
- Squash Soup
- This is one I want to try soon. Maybe this weekend! Remember not to heat vegetable oils! Substitute coconut oil instead!
- Sherry's Kale Salad | Grasshoppers Distribution
- A kale salad that fits the Wahl's protocol without any adaptation. Cook grass-fed bacon over low heat to add needed Omega-3 fatty acids, necessary to building new myelin.
- How to Cook Kale Perfectly
- A recipe for cooking kale.
- Sweet Potato Lime Soup | Paleo Diet Lifestyle
- Even though the lime juice makes this soup feel lighter, the use of sweet potatoes and coconut milk still make this soup pretty filling.
- Kale & Avocado Salad | Paleo Spirit
- A salad which has as its base kale & avocado. Dr. Wahls would leave off the tomatoes, but the other ingredients, including the optional ones, would be acceptable.
- Spinach Salad | Paleo Plan
- A nice raw spinach salad with green onions.
- Vinegar Coleslaw | Paleo Plan
- A good salad for raw cabbage. Omit the optional honey, but do include the sea salt for iodine.
- Creamy Chard | Paleo Plan
- Sauteed chard in a coconut milk cream sauce. Serve as a side, or add protein for a main dish.
- The No-Tomato Sauce | Real Food Forager
- Here is a no-tomato sauce for people who cannot tolerate tomatoes. Try this over a serving of spaghetti squash! Or add a little to your weekly liver and onions!
Tropical Marinade for Pork
Mix together in a large bowl: 1/2 cup orange juice, 2 tablespoons lemon juice, 2 crushed cloves garlic, 1 teaspoon oregano. Marinate pork for 1/2 hour or more before cooking.
Greek Steamed Vegetables with Lemon-Oil Dressing (Horta Vrasta)
Recipes for the Wahls Diet
Horta Vrasta is an easy recipe to liven up vegetables. This can be used with many vegetables. I found this recipe in a little church cookbook called Food Fit for Gods: A Guide to Greek Cuisine. This was published by the St. Dionysios Greek Orthodox Church in Overland Park, Kansas in 1963.
I have updated the original recipe to make it align with the Wahls Protocol. The original recipe called for boiling the vegetables. I believe it is preferable, according to Dr. Wahls, to steam the vegetables instead. The dressing remains the same as in the original old Greek recipe.
This recipe can be used for any of the following ingredients.
Ingredients
- Spinach
- Yellow squash or zucchini
- Asparagus
- Endive
- Green beans
- Green peppers
- Cabbage
- Broccoli
- Cauliflower
- Kale
- Chicory
- Dandelion greens
Instructions
Steam any of the above vegetables until tender. Salt lightly, then serve with olive oil and the juice of a lemon. If you like, add fresh sliced onion rings.
Lebanese Style Wilted Spinach
I found this recipe in an old church cookbook from St. Michael's Orthodox Church in Louisville, Kentucky, published in 1991.
Ingredients
- 2 large onions
- 1 package of spinach
- pepper
- sea salt
- coconut oil or bacon fat
Instructions
Saute the 2 large onions in the coconut oil or bacon fat until light brown. Add the package of clean, chopped spinach. Add pepper and a dash of salt. Cover the pan and cook,stirring often, until the spinach becomes dark green.
Not a Recipe, but Great for Wahls Diet Participants
Body by Spinach T-Shirt
Buy This at Allposters.com
Wahls Diet Poll
Winter Squash
To adapt baked winter squash for the Wahls Diet try putting bacon in the hollow instead of butter.
Another variation is to drizzle the squash with orange juice.
More Wahls Diet Recipes
Dessert Recipes
- Peach & Nectarine Crumble | Grasshoppers Distribution
- An excellent dessert or fruit salad.
Yummy Fried Apples
Slice an apple & saute until soft in a bit of coconut oil. Sprinkle with cinnamon and enjoy!
Great with meat, as a dessert or enjoy as a snack. Counts as one of your white servings! Yummy!
For a variation, add a few chopped nuts with the cinnamon for some added crunch.
Vegetable Chopper Useful for the Wahls Diet Recipes
Recommended by My Readers
Norpro Big Mouth Chopper, Slicer
This chopper/sicler has a 6 cup capacity. Three interchangable cutting grids allow you to slice or choose from two different dicing sizes, 6 or 9 mm. Dishwasher safe. Stainless steel blades. Storing lid included.
Dr. Terry Wahls Demonstrates How to Make a Beet Smoothie
Wahls Diet Poll
Spiked Salmon
Saute fresh, sliced mushrooms, sliced onion and 2 cloves of diced garlic in a small amount of coconut oil. Season vegetables with a pinch of oregano or basil. Serve topping a grilled salmon steak or fillet.
Learn More About the Wahls Diet
Minding My Mitochondria
Minding My Mitochondria 2nd Edition: How I overcame secondary progressive multiple sclerosis (MS) and got out of my wheelchair.
Dr. Wahls is currently conducting clinical research at the University of Iowa Medical Center to test this diet on patients with Secondary Progressive Multiple Sclerosis. In addition to anecdotal evidence from those who have adopted her methods, peer-reviewed research now backs up her results, as a significant number of patients in her trial are doing better on this diet. Learn how to take good care of your mitochondria and slow down or reverse the effects of MS and other debilitating diseases.
More from Dr. Terry Wahls
Making Bone Broth
An Essential Ingredient in the Wahls Diet
This week I made bone broth for the first time, following the directions given by Dr. Wahls in her book, Minding My Mitochondria.I started with the broth left over from a batch of green beans I had made, along with the grass-fed bacon I had used to season those beans. I used the bone left from a chicken I baked over the weekend. I did not have gelatin, so I left that out. I had a lot of wilted vegetables, so I threw those in as well. I let it simmer on low on my stovetop for about 24 hours.
The first night I made soup from it with onions and mushrooms. It tasted very "green" and not very appealing, until I squeezed some lemon juice into it and then it was delicious!
The second night I used the bone broth to make liver and onions, as recommended on Dr. Wahl's Facebook page. It was hard to get my mind around eating livers on the rare side, but the broth was amazing! I ate two servings of this and then downed a cup of just the broth. My body was begging me to consume more and more of this. It is the same feeling I get when drinking Gatorade after being sick. You can just tell your body needs what is in it.
The link also includes a pumpkin soup recipe that would be right at home on the Wahls Diet if you substitute coconut oil for the butter in the first step, skip the rice syrup and the sour cream. Sprinkle with some nutritional yeast instead. Eat those colors!
- Bone Broth and Pumpkin Soup
- Recipe for making bone broth and a recipe for pumpkin soup.
Stockpots For Making Bone Broth
Needed for Many Wahls Diet Recipes
More Resources With Recipes for the Wahls Diet
- Nutrisclerosis
- Blog with recipes, by a woman who has sent her MS into remission using a paleo diet with auto-immune restrictions.
Helpful Ingredients for the Wahls Diet
What People are Saying about the Wahls Diet
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- stratopause5by5
- @tferriss Doctors suck at treating chronic illnesses; altering our diet gives the body the tools it needs to fight them. Nice one Dr Wahls.
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- mikeosuna
- Hunter-Gather Diet is more nutritious than American Heart Ass, American Diabetes Ass & USDA Diet. - Dr. Terry Wahls #paleo #abbreviationpun
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- PrestonHaley
- Dr. Terry Wahls - Minding Your Mitochondria http://t.co/zvhl56xy via @tferriss She used diet to cure her MS and get out of her wheelchair.
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- WeLuvLauderdale
- This is a link to a YouTube video by Dr. Terry Wahls, who changed her diet to recover from MS. Worth watching... http://t.co/RPWh1foB
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- Vandamir
- @painydays Yikes! Yeah, malabsorption is why I didn't do well on the Wahls Diet. My body reacts to sulfuric veggies, vitamin C & B vitamins.
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- IvetteAstacio
- Wow, I need a healthy diet. RT @Papachote: Watch this: it's eyeopening. O.O Dr. Terry Wahls, Minding Your Mitochondria: http://t.co/FaqB0znW
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- Vandamir
- @painydays I'm not doing the dairy suggestions just yet since my gall bladder & other organs are still recovering from the Wahls Diet. :/
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- BethLambert2
- This is an excellent video by Dr. Terry Wahls who reversed her MS through diet. You MUST watch this! http://t.co/nwEIRsTN
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- EpidemicAnswers
- This is an excellent video by Dr. Terry Wahls who reversed her MS through diet. You MUST watch this!... http://t.co/DM9ibEdG
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Thank You For Stopping By!
You can use your Facebook or Google account to add a comment, or even add a comment as a guest (no registration required). I would love to know you stopped by. Please let me know if you have a recipe or a link to add to this recipe page! (Off-topic links will be deleted)
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Ruthi
Feb 14, 2012 @ 3:52 pm | delete
- Good luck and good results to you in undertaking this healthy transition via the Dr. Wahls Diet. I love the spinach t-shirt too! Blessings and a bit o' sunshine.
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Jason H
Feb 5, 2012 @ 4:28 pm | delete
- About to go shopping today for the first time using the Terry Wahls diet plan. Excluding all artificial ingredients, & eating w/ colors... We are also combining vegan style w/ meats (organic). I am extremely overwhelmed on what to buy for meals because we are moving from a generic college style meal plans to this diet. We are two young males 19 & 33 and could use some advice about going to the store. We are also packing up all our old food into boxes that contain artificial ingredients.
Please help. :)
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Frischy
Feb 5, 2012 @ 9:23 pm | delete
- Hey Jason! Congratulations to you guys for taking this plunge to improve your health! My suggestion is to plan to just buy enough groceries for a few days at a time until you get the hang of it. You are going to be buying a lot of fresh produce, and it will take a while before you have a handle on how much you will need and how long it will last in your fridge. Most pastured meat is sold frozen, so stock up on that when you find it on sale. As for the condiments and things like seaweed and nutritional yeast, I generally bought one or two new things each trip. Over time you end up with a well-stocked kitchen, get a feel for how much you will eat, and it becomes easier. Be gentle with yourself and realize that according to Dr. Wahls, for most people it is a gradual transition. Be sure to grab a copy of Minding My Mitochondria, and follow Dr. Wahls on facebook and on her blog to keep up with the latest info on the diet!
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kathysart
Feb 4, 2012 @ 2:14 pm | delete
- Never heard of this diet but it looks really good! Angel blessed! Yay!
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Teresa K
Jan 26, 2012 @ 2:17 pm | delete
- I am getting ready to start Wahl's diet and praying for good results. It's a little overwhelming in the beginning, so I appreciate resources like this. Until I get adept at bone broth, is there an alternative?
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Frischy
Feb 5, 2012 @ 1:06 pm | delete
- I don't think there is an alternative. The idea is to eliminate all artificial ingredients and additives, and at the same time intensify the nutritional value of everything consumed. Bone broth is very easy. Get Dr. Wahl's book and jump in!
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gottaloveit
Jan 24, 2012 @ 8:28 am | delete
- Love this lens. Sounds, for once, like a very smart diet and I really hope it works for you. Blessed!
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Tipi
Jan 1, 2012 @ 10:37 pm | delete
- I sure hope the Wahls Diet works for you, sounds like you have to be quite dedicated to the plan but relief of symptoms is so worth it and you are holding out help for others with your encouragement....I can only add one ingredient, a little angel dust...
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Jennifer
Dec 15, 2011 @ 8:06 pm | delete
- Thank you for sharing the info you have gathered. I have ms, and just discovered the Wahls eating plan. Even though I just began, I already have more energy, and I look forward to seeing how much better I will feel as I continue "minding my mitochondria." Thanks again.
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vallain
Nov 5, 2011 @ 6:37 pm | delete
- Quite interesting. I wish you the best of luck with this change in eating. Hope to hear that you get good results from it.
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by Frischy
Frischy is a freelance writer, who has had transverse myelitis since 1995. In the fall of 2011 she began experimenting with the Wahls diet to see if s... more »
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The definitive volume on green vegetables, how to select, store, prepare & eat them. This book will take the mystery out of green produce!
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Amazon Price: $15.84 (as of 02/22/2012)
This cookbook is highly recommended. Loaded with recipes that are good for you. In the nutritional tradition of Weston Price. Some of the recipes in this book will not be suitable for people following the full 4-Phase Wahls Protocol. But many will be, and most will work for those in the early phases. This book has been called the Joy of Cooking for the paleolithic lifestyle!
