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Recipes for the Wahls Diet

Updated on April 4, 2016

These Recipes May Help Multiple Sclerosis & Other Health Problems

These recipes for the Wahls Diet are helping me gain control of my health!

This is a collection of recipes that fit the Wahls Way, a diet designed by Dr. Terry Wahls to overcome secondary progressive multiple sclerosis.

I began following this diet last October to see if it will help my transverse myelitis. Initially I found it challenging because it is such a radical departure from the way I have eaten all my life. I still struggle with storing and cooking all the fresh foods included in this program. I am always on the lookout for new recipes that will fit the Wahls protocol.

I hope you find these recipes helpful as you follow this new lifestyle!

Photo credit

Learn More About the Diet - Minding My Mitochondria

This is the book by Dr. Terry Wahls that explains how she went from a wheelchair to a bicycle by changing her eating habits. She uses food as medicine to treat her multiple sclerosis and has been able to reverse the severity of her symptoms.

Minding My Mitochondria 2nd Edition: How I overcame secondary progressive  multiple sclerosis (MS) and got out of my  wheelchair.
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.

 

Veggies and Side Dishes - Lots of Vegetables on the Protocal! I'm Always Looking for More Recipes!

I am working on separating the main dish and sides recipes that are shown above. Hopefully that it will make this list a bit easier for people to use.

Pardon the dust while I get this accomplished! Thanks!

In the meantime, please enjoy these yummy veggies! Spring is coming up and the farmer's markets will be full of fresh produce!

Soup Recipes

It's the beginning of fall, and definitely soup weather! The Wahls Diet lends itself to many wonderful and soothing soups. Use your bone broth and add your meat, vegetables and seasonings. Make a comforting stew that is good for body and soul. Here are some ideas to get you started!

NEW!!! Minding My Mitochondria - Kindle Version!!! - Read Dr. Terry Wahls' book detailing how she reversed her MS! Full of recipes!

Start reading Minding My Mitochondria today! The Kindle version is now available!

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.

Organ Meat Recipes - Useful for the Wahls Diet

One of the most challenging things for me has been adding organ meats into my diet. I admit to being a little squeamish about some of these things. A yummy recipe certainly makes these items go down a lot more easily!

Sauces and Gravies for Your Wahls Diet Recipes

Once in a while you might feel the need to do something just a little different. For a little dash or zip, try one of these ideas!

A Vita-Mix Simplifies Life on the Wahls Diet

If you really want to simplify your life while eating this way, invest in a Vita-Mix! This amazing machine will make your smoothies a snap! Just the thing for whipping up a batch of paleo gravy or turning cooked vegetables into a puree!

I am saving for one now. I think it might end up being my Christmas present to myself this year.

Vitamix 1300 TurboBlend 4500
Vitamix 1300 TurboBlend 4500

Be sure to check the incredible reviews on this product! This machine is worth the investment!

 

Horta Vrasta Recipe

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.

Greek vegetables (horta vrasta)
Greek vegetables (horta vrasta)

Ingredients

  • Spinach
  • Yellow squash or zucchini
  • Asparagus
  • Endive
  • Green beans
  • Green peppers
  • Cabbage
  • Broccoli
  • Cauliflower
  • Kale
  • Chicory
  • Dandelion greens

Instructions

  1. 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.
4.5 stars from 2 ratings of Greek Steamed Vegetables with Lemon-Oil Dressing (Horta Vrasta)
Lebanese Wilted Spinach
Lebanese Wilted Spinach

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. I adapted it very slightly to make it fit the Wahls protocol.

Ingredients

  • 2 large onions
  • 1 package of spinach
  • pepper
  • sea salt
  • coconut oil or bacon fat

Instructions

  1. 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.
Cabbage is an excellent sulfur source.
Cabbage is an excellent sulfur source.

Fried Cabbage - This is delicious!

I have adapted this recipe to fit this diet. The original was published in a church cookbook published in 1982 by the Christ Church, United Methodist in Louisville, Kentucky. Save the fat in the pan after frying grass-fed bacon to use in this recipe. I save my bacon grease in a jar in the refrigerator.

Ingredients

  • 4 Tablespoons bacon drippings
  • 1 onion
  • 1 small head cabbage
  • 1 cup of bone broth
  • dash freshly ground pepper

Instructions

  1. Thinly slice the onion and shred the cabbage. Combine all of the ingredients in a large skillet or dutch oven with lid. Cover the pot and cook over slow heat for 45 minutes.

Please Answer My Poll

Terry Wahls followers eat lots and lots of healthy salads.
Terry Wahls followers eat lots and lots of healthy salads.

I am interested in your experience!

Are You Following the Wahls Diet?

See results

Top 10 Ways to Prepare Kale - Some Recipe Ideas for Your Wahls Diet

Kale is an important feature of the program. Use some caution when using these recipes. Not every single one will be appropriate for this way of eating, but you will find that most are adaptable to the Wahls plan.

Dr. Terry Wahls Demonstrates How to Make a Beet Smoothie

Dr. Wahls makes a beet smoothie. She is wearing a detoxifying facial mask, which she demonstrates in another video.

Personal Blender for Those Wahls Diet Green Smoothies!

You do not have to have a blender to eat the Wahls Way, but it just makes life a lot easier. After all, who wants a kale salad for breakfast?

My blender finally broke after almost 13 years of good service. I am going to get one of these to replace it.

I love that you can just take the jar with you in the car. That will be so handy for taking my smoothie on my commute during those mornings I get a last-minute call to come substitute teach!

Another thing I love is that there are only three parts: the blender, the jar and the lid. My current machine has a blade that comes apart, a washer, just too many things to keep up with and clean! Plus, this one takes up less room on the counter, and looks cute at the same time!

At this price it would be worth a try even without so many great reviews!

Another Poll! - Please Let Me Know Your Experience!

You may add fruit to your vegetable smoothies to cut the bitterness.
You may add fruit to your vegetable smoothies to cut the bitterness.

Do You Make Smoothies With Vegetables at Home?

See results

More Smoothie Recipes - Follow the Wahls Protocol closely for the best results!

It's best to stick to Dr. Wahls' smoothie recipe, but if you are looking for some ideas to tweak it a bit, check these links! Remember to be careful with sweeteners, dairy products and anything that might be GMO or contain chemical additives.

Salad Combinations - 10 Simple Salad Ideas to Try with Your Wahls Diet Recipes!

Here are some simple flavor combinations to use as salads or smoothies.

  1. Cubed cooked beets, sliced celery and sweet onions.
  2. Shredded cabbage, chopped cucumber and sliced celery.
  3. Grated carrots, diced celery and sliced cucumber.
  4. Grated carrots, diced apples and raisins.
  5. Sliced cranberries, diced apples, celery and orange sections.
  6. Cucumber slices and pineapple cubes.
  7. Shredded cabbage, crushed pineapple and orange sections.
  8. Pineapple and banana slices with strawberries.
  9. Peach, pear and plum slices.
  10. Grapefruit sections, banana slices and berries or cherries.

Save Money by Making Your Own Coconut Milk - Try this in your Wahls Diet Recipes!

PaleoMom figured out how to make her own coconut milk to save money while feeding her family a strictly paleolithic diet. Who doesn't want to save money? I know I do! This recipe could be helpful!

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.

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 Anyone Eating Lots of Vegetables - Recommended by My Readers following the Wahls Diet!

If you are following the Wahls Diet, you are chopping a lot of fresh vegetables. One of my readers recommended this chopper. I have not tried it, but I think it looks great. It has wonderful reviews and certainly would make all that chopping go faster!

I'm for anything that conserves my precious energy and saves me time!

Norpro Big Mouth Chopper
Norpro Big Mouth Chopper

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.

 

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.

Bone Broth is an important source of micronutrients in the Wahls Diet.
Bone Broth is an important source of micronutrients in the Wahls Diet.

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.

Another Bone Broth Recipe

Here is another link to a bone broth recipe. Dr. Wahls does not say anything about pouring out the water, and my guess is that she would prefer to hang onto all those nutrients, especially for anyone suffering from any chronic illness. The process is interesting, though, so I decided to share it here.

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!

Helpful Ingredients for the Wahls Diet

Here are some ingredients you may find helpful when following the Wahls Diet. If you are not ready to jump in feet first, you may find it helpful to begin increasing vegetables and adding some of these products to your regular diet to give yourself a nutritional boost.

Organic Coconut Oil

Spectrum Refined Organic Coconut Oil - 14 fl oz (Pack of 2)
Spectrum Refined Organic Coconut Oil - 14 fl oz (Pack of 2)

Stop cooking with vegetable oils and replace with coconut oil. This is the one I use. I am happy with it. It has a very mild flavor.

 

Nutritional Yeast

Bob's Red Mill Gluten Free Large Flake Nutritional Yeast, 8-ounce (Pack of 4)
Bob's Red Mill Gluten Free Large Flake Nutritional Yeast, 8-ounce (Pack of 4)

Dr. Wahls recommends adding nutritional yeast to many foods to increase B vitamins necessary for rebuilding myelin.

 

Update on the Effect of the Wahls Diet on my Life

This is not an easy food plan to follow! I admit I have fallen off the plan a few times; but, overall, as of this July (2012) I have more energy and I am functioning better. My walking is much improved. I was using a mobility scooter in November and December. Now, for the first time in three years, I am taking walks around the neighborhood with no assistive devices.

I started this page to help me organize compliant recipes as I come across them. I started it for my personal use, but the response has been great. It appears this page has been helpful not only to people following this plan, but people with a variety of dietary requirements. The Wahls diet is gluten free and dairy free. It is very similar to the paleolithic diet. Followers of these protocols are also finding recipes here they can use.

This is a very healthy eating plan that eliminates toxins provides has intensive nutrition for your body. I think it is possibly the most healthy way of eating. It is so different from the standard American diet that it can be hard to stick to, but I believe the closer someone follows the plan, the more control they will have over their health and well-being.

July 2013 update: I have been experimenting with adding a few organic grains and grass-fed dairy back into my diet, and feel better than I have in a very long time. I was able to cut my own grass this spring, until the weather got into the upper 80's. I still feel weak if I spend much time in a hot environment, but I am able to do more physically than I have for several years, and I feel more alert mentally than I have in a long time as well. I am continuing to make progress, which is thrilling, since two years ago I was in such bad shape!

Thank You For Stopping By!

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    • malapapachan profile image

      Mala Papachan 

      4 years ago from Matlock Bath, England

      I am looking for the ultimate diet, tried quite a few but was unable to sustain it. Is there any chance you could include your own experience or how much weight you lost, like a diet diary. Lovely lens and well done on your ranking too, thanks

    • profile image

      cocoloco256 

      4 years ago

      Cool idea, but this diet just would not work for me. Amazing article; I can see this took a good amount of time and I respect the hard work you put into it!

    • aesta1 profile image

      Mary Norton 

      4 years ago from Ontario, Canada

      Like the idea but I have not really followed any diet. I just try to eat healthy.

    • Michey LM profile image

      Michey LM 

      4 years ago

      I found some recipes I really like and I want to try, thanks

    • profile image

      marysinc 

      4 years ago

      Fantastically detailed lens - really good. Can't wait to try some of these recipes.

    • profile image

      tcaldy 

      5 years ago

      I don't have M.S. but have a relative who does. Lots of great information here.

    • Elyn MacInnis profile image

      Elyn MacInnis 

      5 years ago from Shanghai, China

      You have so many great recipes here. Thank you for collecting them all! I am not on the Wahl's diet - but I love vegetables.

    • Paladins profile image

      Paladins 

      5 years ago

      This is a very interesting lens with a lot of good information. I am moving more and more toward healthier eating, as I re-ignite a passion of mine, which is cooking. Thank you. I am sure I will be exploring many more of your lenses.

    • flinnie lm profile image

      Gloria Freeman 

      5 years ago from Alabama USA

      Hi I think this is a diet that I want to try. Maybe it will help with some of my health problems. Thanks for sharing. Blessed by Squid Angel flinnie.

    • profile image

      john9229 

      5 years ago

      Thank for sharing this recipes! I'm on diet...

    • profile image

      moonlitta 

      5 years ago

      I'm impressed, first time hear that multiple sclerosis can be affected by eating habits!

    • Lady Lorelei profile image

      Lorelei Cohen 

      5 years ago from Canada

      I can eat salmon, and I love a smoothie for breakfast, but nope - no way - and never will you get organ meats past my tongue. It's impossible for me to stomach them. Yikes.

    • profile image

      anonymous 

      5 years ago

      Trying to stay on this food plan. These recipes will def. help. I have MS and i figure it can't hurt. I am pretty thin and have lost 5 lbs! I think i need more calories. Where do i get them?

    • Frischy profile imageAUTHOR

      Frischy 

      5 years ago from Kentucky, USA

      @anonymous: Hi Andi! I think I have found your answer in this web radio interview with Dr. Wahls. She said people who are losing too much weight on the Wahls diet should eat an additional 1 to 2 tablespoons of coconut oil each day. I encourage you to listen to the interview. I found it very interesting and helpful, as well as motivating!

    • choosehappy profile image

      Vikki 

      5 years ago from US

      Haven't heard of this diet, but the recipes sounds yummy. I will try the fried cabbage for sure.

    • ComfortsOfHome profile image

      ComfortsOfHome 

      5 years ago

      I'd never heard of the Wahls Diet until now, but a lot of these recipes look very healthy and tasty, well worth trying even without health issues to mind.

    • profile image

      anonymous 

      6 years ago

      I love the wahls diet facebook / drwahlsgirl

    • SheGetsCreative profile image

      Angela F 

      6 years ago from Seattle, WA

      Never heard of the Wahls Diet but this is great info! *blessed

    • lilblackdress lm profile image

      lilblackdress lm 

      6 years ago

      Where does wine and chocolate fit into all of this :) Seriously nice lens and I have never heard of this plan, so thanks for sharing it.

    • profile image

      anonymous 

      6 years ago

      Excellent lens and recipes. Thanks for this great lens.

    • profile image

      anonymous 

      6 years ago

      I agree with susannaduffy - these are great recipes to incorporate into any lifestyle.

    • PaulWinter profile image

      PaulWinter 

      6 years ago

      I know a number of people with ME/CFS who are on this diet, some have found it helpful. Dr Swank had a similar diet for treating MS and saw great results too. A very useful lens. I'm going to share this with my friends who have ME/CFS

    • SusannaDuffy profile image

      Susanna Duffy 

      6 years ago from Melbourne Australia

      Excellent recipes here (especially Horta Vrasta) and I don't need to be on a special diet to include them into my daily meals

    • biggking lm profile image

      biggking lm 

      6 years ago

      all looks so delicious

    • hippiechicjewelz profile image

      hippiechicjewelz 

      6 years ago

      A great lens with great information!

    • profile image

      anonymous 

      6 years ago

      very informative lens, I appreciate resources like this.

    • Gypzeerose profile image

      Rose Jones 

      6 years ago

      Wonderful lens! Angel Blessed - out to friends at facebook and stumbleupon because I think it is so, so important. Good luck to you as you adopt this diet.

    • GOT LM profile image

      GOT LM 

      6 years ago

      Nice work.

    • Pam Irie profile image

      Pam Irie 

      6 years ago from Land of Aloha

      The bone broth sounds really healthy AND appetizing too. I think I may have to try this for sure. We do make fruit smoothies at home several times a week, but I've not tried adding veggies. Hmmmmm Blessed for all this hard work and great info; wonderful page!

    • profile image

      Ruthi 

      6 years ago

      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.

    • Frischy profile imageAUTHOR

      Frischy 

      6 years ago from Kentucky, USA

      @anonymous: 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!

    • profile image

      anonymous 

      6 years ago

      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. :)

    • Frischy profile imageAUTHOR

      Frischy 

      6 years ago from Kentucky, USA

      @anonymous: 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!

    • kathysart profile image

      kathysart 

      6 years ago

      Never heard of this diet but it looks really good! Angel blessed! Yay!

    • profile image

      anonymous 

      6 years ago

      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?

    • gottaloveit2 profile image

      gottaloveit2 

      6 years ago

      Love this lens. Sounds, for once, like a very smart diet and I really hope it works for you. Blessed!

    • profile image

      anonymous 

      6 years ago

      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...

    • profile image

      anonymous 

      6 years ago

      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.

    • Virginia Allain profile image

      Virginia Allain 

      6 years ago from Central Florida

      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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