Recipes for the Wahls Diet
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!
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.
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.
Dinner Recipe Links - Main Dishes and Sides
- 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!
- 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.
- Creamy Chard | Paleo Plan
Sauteed chard in a coconut milk cream sauce. Serve as a side, or add protein for a main dish.
- Stuffed Chicken Breast | Fit Paleo Mom
Chicken breasts stuffed with bacon and spinach. Yum!
- 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!
- Baked Salmon with Lemon Butter Cilantro Topping | Journey to Food that Gives Life
Dr. Wahls would say to use ghee rather than butter for this recipe.
- Brussel Sprouts
Paleo recipe for roasted brussel sprouts.
- Pork with BBQ Pineapple | Best Paleo Recipes
A great summer recipe for pork grilled with pineapple. Yum!
- Quick & Simple Stir-Fried Kale & Bacon | Nom Nom Paleo
Quick, one-pan recipe!
- Cinnamon Chicken | Paleo Diet Lifestyle
A fall favorite! Chicken baked in a fabulous blend of cinnamon and garlic.
- Simple Bacon & Spinach Stuffed Chicken | PaleOMG
Chicken breasts stuffed with spinach, bacon, mushrooms and garlic.
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!
- Roasted Summer Squash | Everyday Paleo
Yummy recipe for yellow squash that is full of all kinds of goodness like garlic, coconut oil, red onion and fresh basil. You can even enjoy a little fresh lemon juice if you like! Try subbing different veggies for the squash. Delicious!
- Roasted Green Beans with Mushrooms | Fit Paleo Mom
Substitute coconut oil for the olive oil in this recipe.
- Roasted Asparagus | Paleo Plan
A very easy recipe that fits the Wahls Diet with no adaptations.
- Vinegar Coleslaw | Paleo Plan
A delicious way to get in both your cabbage and vinegar. Omit the honey when preparing this recipe to conform with the Wahls diet.
- Gobi - Spicy Indian Cauliflower Recipe | Paleofood.com
A spicy cauliflower recipe incorporating ginger, tumeric, onion and cilantro for an exotic health boost!
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!
- Rustic Bacon and Pumpkin Soup | Paleo Mom
Start with bone broth, add pumpkin and seasonings. Top with crispy bacon. Paleo Mom gives you the specifics, including how to select and cook the pumpkin. You may also use canned pumpkin, if you prefer.
- Offal (Not Awful) Stew
Here is a delicious way to get both some organ meats and kale into your meal plan.
- Mushroom and Fennel Soup | Park Slope Food Coop
Substitute coconut oil for the olive oil, and use bone broth in place of the bouillon and water.
- Summer Squash Soup | Everyday Paleo
A great way to use up an abundance of zucchini!
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!
- Beef Liver with Parsley-Onions & Lemon | theclothesmakethegirl
If you're at all curious about trying beef liver, I think this is a good entry-level recipe, and bonus! it takes very little time and no major cooking skills to prepare.
- Liver and Carmelized Onions | The Domestic Man
Beef liver and onions topped with bacon crumbles. Yum!
- Mulligatawny Liver Soup | Creatively Paleo
A Wahl's-compliant recipe for a curried soup incorporating liver.
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!
- Easy Paleo Herb Gravy | Nom Nom Paleo
Here is a fun gravy recipe that is entirely compliant with the diet as long as you adhere to a few recommendations. First of all, you should use your bone broth instead of Trader Joe's broth when making your gravy. Secondly, please use pan drippings
- Mushroom Cream Sauce | Paleo Perfectly
Delicious sauce made with onions, mushrooms and coconut milk. Excellent with chicken or beef!
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.
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.
- Yellow squash or zucchini
- Green beans
- Green peppers
- Dandelion greens
- 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. I adapted it very slightly to make it fit the Wahls protocol.
- 2 large onions
- 1 package of spinach
- sea salt
- coconut oil or bacon fat
- 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.
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.
- 4 Tablespoons bacon drippings
- 1 onion
- 1 small head cabbage
- 1 cup of bone broth
- dash freshly ground pepper
- 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
I am interested in your experience!
Are You Following the Wahls Diet?
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.
- Top 10 Ways to Prepare Kale | Eat Local Grown
Ten delicious ways to prepare kale!
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!
Twenty-four 5-star reviews and my last Hamilton Beach blender lasted for well over a decade!
Another Poll! - Please Let Me Know Your Experience!
Do You Make Smoothies With Vegetables at Home?
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.
- Double Green Smoothie | Whole Foods
Try substituting coconut milk for the "non-dairy beverage."
- Kale Smoothie with Pineapple, Mango & Banana | Pumps and Iron
Lots of fruit in this one. Try increasing kale gradually, working up to 3 or 4 cups kale to all that fruit.
- Cilantro Kale Smoothie
You will, of course, want to substitute coconut milk for the soy milk in this recipe.
- 5 Day Green Smoothie Challenge - A Beautiful Mess
Five days of smoothies including two big handfuls of greens (your choice). Get some ideas for making your smoothies more fun! One suggestion: freeze any extra into pops to enjoy later! All should work for Wahls except day 4; stay away from the honey
- Kale Green Smoothie Recipes | Incredible Smoothies
Several smoothie recipes made with fruit and kale. These look yummy!
- For the Love of Food: Kale Smoothie for Kids
A green smoothie with kid appeal! Kale, bananas & apple juice... will have your preschooler begging for more!
- My Green Smoothie | PaleOMG
Morning smoothie with spinach, kale, parsley, ginger, cucumber, lemon juice and water.
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.
- Cubed cooked beets, sliced celery and sweet onions.
- Shredded cabbage, chopped cucumber and sliced celery.
- Grated carrots, diced celery and sliced cucumber.
- Grated carrots, diced apples and raisins.
- Sliced cranberries, diced apples, celery and orange sections.
- Cucumber slices and pineapple cubes.
- Shredded cabbage, crushed pineapple and orange sections.
- Pineapple and banana slices with strawberries.
- Peach, pear and plum slices.
- 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!
- Homemade Coconut Milk (Revisited)
Easily make coconut milk in your own kitchen! The Paleomom tells you how.
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!
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.
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.
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.
Dr. Wahls' Bone Broth Recipe
- The official Wahls Diet Bone Broth Recipe
Dr. Terry Wahls' recipe for bone broth
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!
- Bone Broth and Pumpkin Soup
Recipe for making bone broth and a recipe for pumpkin soup.
More Resources With Recipes for the Wahls Diet
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
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
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.
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!