WIXLIB

Recipe CompanionThe Wahls Protocol:How I Beat Progressive MS Using Paleo Principles andFunctional MedicineDr Terry Wahls LLC2/15/2014Supplementary Food and Nutrition Information for Recipes Published in The Wahls Protocol.

Recipe Companionprepared byCatherine A. Chenard, MS, RD, LD and Robin G. Olsoncathy@nourishingnumbers.comforDr Terry Wahls LLCCopyright 2014 Dr Terry Wahls LLC All rights reserved

This page is intentionally blank

Table of ContentsIntroduction . 1Recipe Nutrition InformationSmoothiesBeet Mango-Blueberry-Ginger-Soy. 3Beet-Orange-Cherry-Ginger . 4Bok Choy-Kiwi-Strawberry . 5Bok Choy-Orange-Pineapple . 6Cilantro-Orange-Pineapple . 7Collards-Muskmelon-Watermelon-Soy. 8Kale-Orange-Pineapple-Soy . 9Kale-Orange-Soy . 10Kale-Coconut-Green Tea . 11Parsley-Grape . 12Parsley-Grape-Kiwi . 13Spinach-Blueberry-Coconut. 14Spinach-Honeydew-Kiwi-Almond . 15Spinach-Strawberry-Peach . 16Skillet MealsBasic Meat and Greens- Ham and Collards . 17- Lamb Chops and Broccoli . 18- Steak and Mustard Greens . 19- Salmon and Mustard Greens . 20- Pork Chops and Red Cabbage . 21- Heart and Mustard Greens. 22Algerian Chicken. 23Algerian Vegetarian. 24Algerian Chicken (Wahls Paleo Plus version) . 25Rosemary Chicken . 26Liver, Onions, and Mushrooms . 27Liver Pate . 28Wahls Pizza . 29Rawmeson . 30SoupsBone Broth-Avocado . 31Bone Broth-Carrot . 32Bone Broth-Cauliflower-Turmeric . 33Bone Broth-Pepper . 34Coconut Milk-Fish . 35Seafood Tomato . 36

Soups, continuedKale-Sausage . 37Vegetarian Kale . 38Red Chili with Beans . 39Seafood Stew . 40Seafood Stew (Wahls Paleo version) . 41Seafood Stew (Wahls Paleo Plus version) . 42SaladsSalmon Salad . 43Chicken Salad . 44Side DishesBeet Greens and Bacon . 45Brussels Sprouts, Bacon and Cranberries . 46Mashed Turnips . 47Sautéed Red Cabbage. 48Quinoa and Red Peppers . 49Beet and Red Cabbage Mixture. 50Beet and Cranberry Mixture . 51BeveragesBone Broth Tea. 52Turmeric Tea. 53Hot Cocoa . 54DessertsFruit Pudding-Mixed Berry . 55Raspberry-Flaxseed Pudding . 56Wahls Fudge . 57Wahls Fudge (Wahls Paleo Plus version) . 58Wahls Paleo Recipe List . 59Wahls Paleo Plus Recipe List. 61Technical Notes. 63

The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve AdamsonIntroductionThis Recipe Companion was developed to assist you in using recipes published in The Wahls Protocol aspart of your personal Wahls , Wahls Paleo , or Wahls Paleo Plus eating plan. In the pages that followyou will find nutrition information for the recipes that will answer questions often asked by individuals asthey begin following the Wahls Protocol .Which recipes are suitable for the Wahls , Wahls Paleo or Wahls Paleo Plus diets? All recipes in the Table of Contents are suitable for the Wahls diet.To help you easily find recipes that follow the food rules for the Wahls Paleo and Wahls Paleo Plus diets we have created separate recipe lists for these diets on page 59 and 61. meets the food rules for the Wahls , Wahls Paleo , or Wahls Paleo Plus diets.You can also look for the Diet Category on each recipe page which tells you whether that recipePut it into Practice: The sample smoothie recipe on the next page is suitable for the Wahls dietonly. The recipe contains soy milk, a prohibited food on the Wahls Paleo and Wahls Paleo Plus eating plans, so this recipe is not acceptable for those diets.How do I count a recipe as part of my daily cups of leafy greens, sulfur and color? We’re glad you asked! Each recipe page includes the number of Wahls Food Groups per Serving.The phrase “Wahls Food Group” is our way of referring to Leafy, Sulfur, Color and other categories of Wahls foods found in Appendix A of the book. Leafy, 0 cups Sulfur, and 1 cup Color. If you ate two servings, then double the cups!Put it into Practice: If you ate one serving of the sample smoothie, you would count it as 1/2 cupNote: 2 cups of fresh, raw, loosely packed leafy greens are credited as 1 cup Leafy. 1 cup cookedleafy greens are counted as a 1 cup serving.Which recipes are good sources of calcium? The nutrient table on each recipe page includes a column for the Percent Daily Value.Recipes with a value of 20% or more are considered “high” in that nutrient.Put it into Practice: One serving of the smoothie recipe on the next page is high in calcium. It isalso high in 16 other nutrients including dietary fiber, protein, vitamin A and vitamin C!Note: Recipes with a Percent Daily Value of 5% or less are considered “low” in that nutrient. Dailyvalues have not been established for all nutrients. The Daily Value for protein, fat, andcarbohydrate may be higher or lower than amounts typically consumed when following the WahlsPaleo and Wahls Paleo Plus diets.www.terrywahls.com1www.facebook.com - The Wahls Foundation

The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve AdamsonSample SmoothieServing Size: 1 recipeRecipe: 1 cup collards, fresh, raw ½ cup muskmelon cubes, fresh ½ cup watermelon cubes, fresh 1 cup soymilk, unsweetened, organic, with added calcium and vitamin D 1 tbsp nutritional yeast water/ice as desiredDiet Category: Wahls Wahls Food Groups per Serving:LeafySulfurcupscups0.50GreenRedColorBlue Orangecupscupscups00.50NutrientDietary ComponentsCaloriesCalories from FatTotal FatSaturated FatTrans FatCholesterolSodiumTotal CarbohydrateDietary FiberSugarsProteinTotal Vitamin A ActivityVitamin CCalciumIronVitamin DVitamin EVitamin KThiaminRiboflavinNiacinVitamin B6Folic AcidVitamin B12Pantothenic PotassiumMeat/FishOmega-3OtherCoconutOil Daily Value 1Per Serving168 kcal40 kcal4.732 g0.690 g0.000 g0 mg109 mg22.550 g7.048 g12.456 g13.766 g6039 IU48.955 mg371 mg1.924 mg120 IU2 IU194.220 mcg5.431 mg5.875 mg32.005 mg5.539 mg235 mcg7.406 mcg0.998 mg225 mg72 mg2.629 mg19.030 mcg0.324 mg0.567 mg836 mg65 g20 gTotalYeasttbsp1Percent Daily Value7 %3 %300 mg2400 mg300 g25 g05828%%%%50 g5000 IU60 mg1000 mg18 mg400 IU30 IU80 mcg1.5 mg1.7 mg20 mg2.0 mg400 mcg6 mcg10 mg1000 mg400 mg15 mg70 mcg2.0 mg2.0 mg3500 mg28 %121 %82 %37 %11 %30 %5%243 %362 %346 %160 %277 %59 %123 %10 %23 %18 %18 %27 %16 %28 %24 %5% or lessis low20% or moreis anexcellentsource1Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear onfood labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center(NCC), University of Minnesota, Minneapolis, MN.www.terrywahls.com2www.facebook.com - The Wahls Foundation

The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve AdamsonBeet-Mango-Blueberry-Ginger-Soy SmoothieServing Size: 1 recipeRecipe: ½ cup beet, raw, pieces ½ cup mango, sliced ½ cup blueberries, frozen, unsweetened ½ tsp gingerroot, sliced 1 cup soy milk, unsweetened, organic, with added calcium and vitamin D 1 tbsp nutritional yeast water/ice as desiredDiet Category: Wahls Wahls Food Groups per Serving:LeafySulfurcupscups00GreenRedColorBlue Orangecupscupscups00.50.5NutrientDietary ComponentsCaloriesCalories from FatTotal FatSaturated FatTrans FatCholesterolSodiumTotal CarbohydrateDietary FiberSugarsProteinTotal Vitamin A ActivityVitamin CCalciumIronVitamin DVitamin EVitamin KThiaminRiboflavinNiacinVitamin B6Folic AcidVitamin B12Pantothenic PotassiumMeat/FishOmega-3OtherCoconutOil Daily Value 1Per Serving248 kcal46 kcal5.513 g0.781 g0.000 g0 mg150 mg41.874 g11.146 g26.949 g14.083 g1468 IU37.188 mg341 mg2.414 mg120 IU2 IU30.721 mcg5.436 mg5.900 mg32.425 mg5.607 mg274 mcg7.406 mcg1.070 mg254 mg85 mg2.787 mg19.055 mcg0.453 mg0.861 mg916 mg65 g20 gTotalYeasttbsp1Percent Daily Value8 %4 %300 mg2400 mg300 g25 g061445%%%%50 g5000 IU60 mg1000 mg18 mg400 IU30 IU80 mcg1.5 mg1.7 mg20 mg2.0 mg400 mcg6 mcg10 mg1000 mg400 mg15 mg70 mcg2.0 mg2.0 mg3500 mg28 %29 %62 %34 %13 %30 %7%38 %362 %347 %162 %280 %69 %123 %11 %25 %21 %19 %27 %23 %43 %26 %1Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear onfood labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center(NCC), University of Minnesota, Minneapolis, MN.www.terrywahls.com3www.facebook.com - The Wahls Foundation

The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve AdamsonBeet-Orange-Cherry-Ginger SmoothieServing Size: 1 recipeRecipe: ½ cup beet, raw, pieces 1 small orange, approx. ½ cup 1 cup cherries, fresh, sweet 1 tbsp nutritionalyeast water/ice as desiredDiet Category: Wahls , Wahls Paleo Wahls Food Groups per Serving:LeafySulfurcupscups00GreenRedColorBlue Orangecupscupscups01.50NutrientDietary ComponentsCaloriesCalories from FatTotal FatSaturated FatTrans FatCholesterolSodiumTotal CarbohydrateDietary FiberSugarsProteinTotal Vitamin A ActivityVitamin CCalciumIronVitamin DVitamin EVitamin KThiaminRiboflavinNiacinVitamin B6Folic AcidVitamin B12Pantothenic PotassiumMeat/FishOmega-3OtherCoconutOil Daily Value 1Per Serving208 kcal9 kcal1.029 g0.159 g0.000 g0 mg63 mg47.185 g9.631 g33.391 g8.303 g337 IU65.404 mg81 mg1.645 mg0 IU1 IU3.374 mcg5.435 mg5.405 mg31.612 mg5.473 mg242 mcg4.406 mcg1.234 mg171 mg57 mg2.207 mg13.324 mcg0.284 mg0.417 mg931 mg65 g20 gTotalYeasttbsp1Percent Daily Value2 %1 %300 mg2400 mg300 g25 g031639%%%%50 g5000 IU60 mg1000 mg18 mg400 IU30 IU80 mcg1.5 mg1.7 mg20 mg2.0 mg400 mcg6 mcg10 mg1000 mg400 mg15 mg70 mcg2.0 mg2.0 mg3500 mg17 %7 %109 %8 %9 %0%2%4%362 %318 %158 %274 %60 %73 %12 %17 %14 %15 %19 %14 %21 %27 %1Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear onfood labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center(NCC), University of Minnesota, Minneapolis, MN.www.terrywahls.com4www.facebook.com - The Wahls Foundation