Are you looking to optimize your health through a balanced diet? The Wahls Protocol is a popular approach that emphasizes nutrient-dense foods and has been shown to be effective in managing conditions such as multiple sclerosis, Parkinson’s disease, and other autoimmune disorders. One key aspect of the protocol is incorporating a variety of delicious and nutritious recipes into your daily meals.
In this article, we’ll share 20 mouth-watering recipes that follow the principles of the Wahls Protocol. From roasted vegetables to fermented foods, and from protein-rich dishes to healthy desserts, these recipes are designed to nourish your body and support optimal health. Whether you’re a seasoned cook or just starting out on your wellness journey, these recipes will inspire you to create healthy meals that taste great.
Roasted Garlic and Turmeric Cauliflower Steaks
Elevate your vegetable game with this flavorful and nutritious recipe that combines the earthy sweetness of cauliflower with the pungency of roasted garlic and the warmth of turmeric.
Ingredients:
– 1 head of cauliflower
– 3 cloves of garlic, peeled
– 2 tsp olive oil
– 1 tsp ground turmeric
– Salt, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the cauliflower and remove the leaves and stem.
3. Cut the cauliflower into 1-inch thick “steaks”.
4. In a small bowl, mix together the olive oil, roasted garlic, and turmeric.
5. Brush the mixture evenly onto both sides of the cauliflower steaks.
6. Season with salt to taste.
7. Place the steaks on a baking sheet lined with parchment paper.
8. Roast in the preheated oven for 20-25 minutes, or until tender and caramelized.
9. Garnish with chopped parsley, if desired.
Cooking Time: 20-25 minutes
Creamy Avocado and Kale Smoothie
Boost your energy and nutrition with this creamy and refreshing smoothie, packed with the health benefits of avocado and kale.
Ingredients:
– 1 ripe avocado
– 2 cups curly kale leaves
– 1/2 cup frozen pineapple chunks
– 1/2 banana, sliced
– 1 tablespoon honey
– 1/2 cup unsweetened almond milk
– Ice cubes (as needed)
Instructions:
1. Add the kale leaves to a blender and blend until well chopped.
2. Peel and pit the avocado, then add it to the blender with the kale.
3. Add the pineapple chunks, banana slices, and honey to the blender.
4. Pour in the almond milk and blend until smooth.
5. Add ice cubes if you prefer a thicker consistency.
6. Blend again until the ice is crushed and the smoothie is creamy.
Cooking Time: 2-3 minutes
Baked Salmon with Lemon and Dill
This recipe yields a moist and flavorful salmon fillet, infused with the zesty goodness of lemon and the freshness of dill. Perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup freshly squeezed lemon juice
– 2 tbsp olive oil
– 1 tsp dried dill weed
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place salmon fillets on the prepared baking sheet, leaving about 1 inch of space between each.
4. Drizzle lemon juice over the salmon, then sprinkle with olive oil and dill weed.
5. Season with salt and pepper to taste.
6. Bake for 12-15 minutes or until cooked through.
Cooking Time: 12-15 minutes
Beet and Carrot Salad with Ginger Dressing
A vibrant and refreshing salad that combines the earthy sweetness of beets and carrots, topped with a zesty ginger dressing. Perfect for a light lunch or as a side dish.
Ingredients:
– 2 large beets
– 4 medium carrots
– 1/4 cup olive oil
– 2 tablespoons freshly grated ginger
– 2 tablespoons apple cider vinegar
– 1 tablespoon honey
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Wrap beets in foil and roast for 45-50 minutes, or until tender.
3. Peel carrots and slice into thin rounds. Steam for 5-7 minutes, or until slightly tender.
4. In a blender or food processor, combine ginger, olive oil, apple cider vinegar, and honey. Blend until smooth.
5. Combine roasted beets and steamed carrots in a bowl. Drizzle with the ginger dressing and season with salt and pepper to taste.
6. Garnish with fresh cilantro leaves, if desired.
Cooking Time: 1 hour
Grass-Fed Beef and Vegetable Stir-Fry
Elevate your stir-fry game with this flavorful and nutritious recipe featuring tender grass-fed beef and a colorful medley of vegetables. Perfect for a quick weeknight dinner or a healthy lunch option.
Ingredients:
– 1 lb grass-fed beef strips (such as sirloin or ribeye)
– 2 tablespoons olive oil
– 1 onion, sliced
– 2 cloves garlic, minced
– 1 bell pepper, sliced
– 2 cups broccoli florets
– 1 tablespoon soy sauce
– 1 teaspoon honey
– Salt and pepper to taste
Instructions:
1. Heat the olive oil in a large skillet or wok over medium-high heat.
2. Add the beef strips and cook for 3-4 minutes, or until browned and cooked through. Remove from the pan and set aside.
3. Add the sliced onion and minced garlic to the pan and cook for an additional 2-3 minutes, or until the onion is translucent.
4. Add the bell pepper and broccoli to the pan and cook for an additional 3-4 minutes, or until the vegetables are tender-crisp.
5. Return the cooked beef to the pan and stir in soy sauce and honey. Season with salt and pepper to taste.
6. Serve hot over rice or noodles.
Cooking Time: 15-20 minutes
Fermented Sauerkraut with Caraway Seeds
This recipe yields a tangy and flavorful sauerkraut infused with the nutty aroma of caraway seeds, perfect for topping sandwiches, salads, or using as a condiment.
Ingredients:
– 5 lbs (2.3 kg) cabbage, shredded
– 1 tablespoon sea salt
– 1/4 cup (60 ml) water
– 1 tablespoon caraway seeds
Instructions:
1. In a large bowl, massage the shredded cabbage with your hands for about 5 minutes to release its juices.
2. Add the sea salt and mix until the cabbage is evenly coated.
3. Pack the cabbage mixture into a clean glass jar or crock, pressing down firmly to extract more juice.
4. Sprinkle the caraway seeds over the top of the sauerkraut.
5. Cover the jar or crock with cheesecloth or a breathable cloth, securing it with a rubber band.
6. Ferment at room temperature (68°F – 72°F or 20°C – 22°C) for 4-6 weeks, shaking the jar every few days to release any trapped carbon dioxide.
Cooking Time: None
Spinach and Mushroom Coconut Milk Scramble
A flavorful and nutritious breakfast option that combines the creaminess of coconut milk with the earthy taste of mushrooms and spinach.
Ingredients:
– 1 cup fresh spinach leaves, chopped
– 1 cup mixed mushrooms (button, cremini, shiitake), sliced
– 2 tablespoons olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 can full-fat coconut milk
– Salt and pepper to taste
– 2 eggs
– Optional: 1/4 teaspoon cumin, 1/4 teaspoon smoked paprika
Instructions:
1. Heat oil in a large skillet over medium-high heat.
2. Add onion and garlic; cook until softened (2-3 minutes).
3. Add mushrooms; cook until tender (5 minutes).
4. Stir in spinach; cook until wilted (30 seconds).
5. Pour in coconut milk; bring to a simmer.
6. Crack in eggs; stir gently to scramble.
7. Season with salt, pepper, and optional spices.
8. Serve hot.
Cooking Time: 15-20 minutes
Turmeric and Ginger Bone Broth
This nourishing broth combines the anti-inflammatory properties of turmeric and ginger with the rich flavor of bone broth, making it a perfect elixir for a cold winter’s day. With its soothing warmth and comforting aroma, this recipe is sure to become a staple in your kitchen.
Ingredients:
– 2 pounds beef or chicken bones (you can use leftover roast bones)
– 2 medium carrots, chopped
– 2 stalks celery, chopped
– 2 inches fresh ginger, sliced
– 1 teaspoon ground turmeric
– 6 cups water
– Salt, to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Roast the bones in the oven for 30 minutes.
3. In a large pot or slow cooker, combine the roasted bones, chopped carrots and celery, sliced ginger, and turmeric.
4. Pour in the water and add salt to taste.
5. Bring the mixture to a boil, then reduce heat to low and simmer for at least 24 hours (or overnight).
6. Strain the broth through a fine-mesh sieve into a large bowl or container.
Cooking Time: At least 24 hours
Roasted Sweet Potatoes with Rosemary
Roasted Sweet Potatoes with Rosemary: A Simple yet Flavorful Side Dish
This recipe combines the natural sweetness of sweet potatoes with the earthy flavor of rosemary, creating a delicious and aromatic side dish perfect for any occasion.
Ingredients:
– 2-3 large sweet potatoes, peeled and cubed
– 2 tablespoons olive oil
– 2 sprigs fresh rosemary, chopped
– Salt, to taste
Instructions:
1. Preheat the oven to 425°F (220°C).
2. In a large bowl, toss the sweet potato cubes with olive oil, chopped rosemary, and salt until they are evenly coated.
3. Spread the sweet potatoes in a single layer on a baking sheet lined with parchment paper.
4. Roast for 20-25 minutes or until the sweet potatoes are tender and caramelized, flipping them halfway through.
Cooking Time: 20-25 minutes
Grilled Chicken with Garlic and Herbs
Elevate your grilled chicken game with this simple recipe that combines the richness of garlic and herbs for a deliciously savory meal. Perfect for a quick weeknight dinner or a backyard barbecue.
Ingredients:
– 4 boneless, skinless chicken breasts
– 3 cloves of garlic, minced
– 1 tablespoon olive oil
– 2 tablespoons chopped fresh rosemary
– 1 tablespoon chopped fresh thyme
– Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, mix together minced garlic, olive oil, rosemary, and thyme.
3. Brush the mixture evenly onto both sides of the chicken breasts.
4. Season with salt and pepper to taste.
5. Grill the chicken for 6-8 minutes per side, or until cooked through.
6. Let the chicken rest for a few minutes before serving.
Cooking Time: 12-16 minutes
Collard Greens Wrapped Turkey Rolls
A flavorful twist on traditional turkey rolls, this recipe adds a nutritious boost of collard greens and a hint of Mediterranean flair.
Ingredients:
– 1 pound ground turkey
– 1/4 cup chopped fresh parsley
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 2 cups collard greens, stems removed and leaves chopped
– 1 teaspoon lemon zest
– Salt and pepper to taste
– 6-8 slices of prosciutto or thinly sliced turkey bacon
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, combine ground turkey, parsley, garlic, olive oil, salt, and pepper. Mix well.
3. Add chopped collard greens and lemon zest to the mixture; stir until just combined.
4. Lay prosciutto or turkey bacon slices flat on a work surface. Place about 1/4 cup of the turkey-collard mixture in the center of each slice.
5. Roll up the mixture, applying gentle pressure to form a tight cylinder. Repeat with remaining ingredients.
6. Place rolls seam-side down on a baking sheet lined with parchment paper.
7. Bake for 20-25 minutes or until cooked through.
Zucchini Noodles with Pesto and Cherry Tomatoes
This summer-inspired dish combines the best of Italian flavors with a healthy twist, featuring zucchini noodles tossed in creamy pesto sauce and topped with sweet cherry tomatoes.
Ingredients:
– 2 medium zucchinis
– 1/4 cup freshly made or store-bought pesto
– 1 pint cherry tomatoes, halved
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat a spiralizer or mandoline to create zucchini noodles.
2. Cook the noodles according to package instructions or by sautéing them in a little olive oil for 3-4 minutes, until tender.
3. In a large bowl, combine cooked noodles and pesto sauce. Toss until well coated.
4. Add halved cherry tomatoes and toss gently.
5. Season with salt and pepper to taste.
6. Top with grated Parmesan cheese if desired.
7. Serve immediately and enjoy!
Cooking Time: 15-20 minutes
Baked Cod with Lemon and Capers
This recipe brings together the freshness of lemon and the salty zip of capers to create a simple yet impressive baked cod dish. Perfect for a weeknight dinner or a special occasion, this recipe is sure to please.
Ingredients:
– 4 cod fillets (6 oz each)
– 2 lemons, juiced
– 1/4 cup capers, rinsed and drained
– 2 tbsp olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place cod fillets on the prepared baking sheet.
4. Drizzle olive oil over the fish, then sprinkle with lemon juice, capers, and garlic.
5. Season with salt and pepper to taste.
6. Bake for 12-15 minutes or until cod is cooked through and flakes easily with a fork.
7. Garnish with chopped parsley, if desired.
Cooking Time: 12-15 minutes
Berry and Chia Seed Pudding
Start your day with a nutritious and delicious breakfast or snack with this simple recipe that combines the benefits of chia seeds and fresh berries.
Ingredients:
– 1/2 cup chia seeds
– 1 cup mixed berries (fresh or frozen)
– 1 tablespoon honey
– 1/4 teaspoon vanilla extract
– 1/2 cup unsweetened almond milk
Instructions:
1. In a small bowl, mix together chia seeds and honey until well combined.
2. Add the vanilla extract and almond milk to the bowl, stirring until smooth.
3. Refrigerate for at least 2 hours or overnight to allow the chia seeds to absorb the liquid and form a pudding-like consistency.
4. Just before serving, stir in the mixed berries.
5. Serve chilled and enjoy!
Cooking Time: 2 hours (or overnight)
Roasted Brussels Sprouts with Balsamic Glaze
Elevate this humble vegetable to new heights with a sweet and tangy balsamic glaze, perfect for a weeknight dinner or special occasion. This easy recipe brings out the natural sweetness in Brussels sprouts and pairs them with a rich, velvety glaze.
Ingredients:
– 1 pound Brussels sprouts, trimmed and halved
– 2 tablespoons olive oil
– Salt and pepper, to taste
– 1/4 cup balsamic vinegar
– 1 tablespoon honey
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss Brussels sprouts with olive oil, salt, and pepper on a baking sheet.
3. Roast for 20-25 minutes or until tender and caramelized.
4. While the sprouts are roasting, combine balsamic vinegar and honey in a small saucepan.
5. Bring to a simmer over medium heat and cook for 5-7 minutes or until reduced and thickened.
6. Remove sprouts from oven and toss with balsamic glaze.
7. Serve immediately and enjoy!
Cooking Time: 25-30 minutes
Grass-Fed Lamb Chops with Mint Sauce
Elevate your dinner game with this refreshing and flavorful recipe that pairs tender lamb chops with a bright and zesty mint sauce. Perfect for a warm evening or special occasion, this dish is sure to impress.
Ingredients:
– 4-6 grass-fed lamb chops
– 1/2 cup fresh mint leaves
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 2 tablespoons white wine vinegar
– Salt and pepper, to taste
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. In a small bowl, combine mint leaves, olive oil, garlic, and vinegar. Season with salt and pepper to taste.
3. Grill lamb chops for 4-5 minutes per side, or until desired level of doneness is reached.
4. Brush mint sauce over lamb chops during the last minute of cooking.
5. Let lamb rest for a few minutes before serving.
Cooking Time: 12-15 minutes
Kale and Apple Salad with Walnuts
Celebrate the flavors of fall with this refreshing salad, combining curly kale, crisp apples, and crunchy walnuts.
Ingredients:
– 4 cups curly kale, stems removed and discarded, leaves torn into bite-sized pieces
– 1 large apple, diced (Granny Smith or your favorite variety)
– 1/2 cup chopped walnuts
– 2 tablespoons olive oil
– 1 tablespoon apple cider vinegar
– Salt and pepper to taste
Instructions:
1. In a large bowl, massage the kale with your hands for about 2 minutes to soften the leaves.
2. Add the diced apple and toss to combine.
3. Sprinkle the chopped walnuts over the top and toss again.
4. Drizzle the olive oil and apple cider vinegar over the salad, and season with salt and pepper to taste.
5. Serve immediately, or refrigerate for up to 24 hours before serving.
Cooking Time: None! This salad is ready in just a few minutes of prep time.
Pumpkin and Coconut Milk Soup
Start your fall season with a deliciously creamy and flavorful soup that combines the natural sweetness of pumpkin with the richness of coconut milk. This comforting soup is perfect for a chilly evening or as a healthy lunch option.
Ingredients:
– 1 small pumpkin (about 2 lbs), peeled, seeded, and cubed
– 2 tablespoons butter
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon ground nutmeg
– 1 can (14 oz) coconut milk
– 4 cups chicken or vegetable broth
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large pot, melt butter over medium heat. Add onion and cook until softened, about 5 minutes.
2. Add garlic, cumin, cinnamon, and nutmeg; cook for 1 minute.
3. Add pumpkin cubes and broth; bring to a boil, then reduce heat and simmer for 20-25 minutes or until the pumpkin is tender.
4. Stir in coconut milk and season with salt and pepper to taste.
5. Serve warm, garnished with cilantro leaves if desired.
Cooking Time: 25-30 minutes
Baked Chicken Thighs with Thyme and Garlic
Elevate your dinner game with this simple yet flavorful recipe that combines the richness of chicken thighs, the earthiness of thyme, and the pungency of garlic.
Ingredients:
– 4-6 bone-in, skin-on chicken thighs
– 2 cloves of garlic, minced
– 1 tablespoon fresh thyme leaves
– 1 teaspoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together minced garlic, thyme leaves, salt, and pepper.
3. Place the chicken thighs in a shallow baking dish and drizzle with olive oil.
4. Sprinkle the garlic-thyme mixture evenly over the chicken thighs.
5. Bake for 30-35 minutes or until the chicken is cooked through and the skin is crispy.
6. Let it rest for 5-7 minutes before serving.
Cooking Time: 30-35 minutes
Steamed Broccoli with Lemon and Olive Oil
This simple recipe brings out the natural sweetness of broccoli while adding a bright and refreshing twist with lemon and olive oil. Perfect as a side dish or added to your favorite meals.
Ingredients:
– 1 bunch of broccoli (about 4 cups)
– 2 tablespoons olive oil
– Juice of 1/2 lemon (about 2 tablespoons)
– Salt, to taste
Instructions:
1. Rinse the broccoli under cold water and remove any tough ends.
2. Place the broccoli in a steamer basket over boiling water.
3. Cover the pot with a lid and steam for 4-6 minutes, or until tender but still crisp.
4. Remove from heat and squeeze lemon juice over the broccoli.
5. Drizzle with olive oil and sprinkle with salt to taste.
Cooking Time: 4-6 minutes
Summary
Discover 20 delicious and nutritious recipes that align with the Wahls Protocol, a diet designed to promote optimal health. From sweet potato roasted with rosemary to fermented sauerkraut with caraway seeds, these recipes showcase a range of healthy ingredients and cooking methods. Find inspiration for breakfast, lunch, dinner, and snacks, including smoothies, salads, stir-fries, and more. Whether you’re looking to improve your overall health or manage specific dietary needs, these recipes offer a great starting point.
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