Cook books and Recipes

fresh veggies

One of the difficulties staying with this new way of eating was not enough information on recipes celebrating health giving foods I am now eating. The reason I say celebrate is because these foods are beautiful, I just have to learn to love food in a different way. I am investing in cookbooks which I will tell you about as I learn of them and purchase them.


nom nom paleo

This is the first cookbook I received. It was a gift from a family member who is supportive of this path I am on (Thanks Rachelle). This is a good book for the very basics of Paleo cooking. Depending on what direction you choose to take, IE. Paleo, Wahls,  Paleo, Embry or Vegan, Jelinek, this book will suit you. You will need to pick the recipes or modify them to work for you. Great book! Very entertaining too.

Oms cookbook

I love this book. I bought this when I learned about Dr. Jelinek’s Over Coming MS website and spotted the book. I now own it and use it a lot. The recipe’s are compiled by members of OMS all over the world. Each and every recipe was tested.

wahls cookbook

I just received this book last week (today is April 25). I love the book, it is very helpful especially if you choose to follow Dr. Wahls Protocol, which I have. See the April 25, 2017 picture for a picture of one of her meals that I prepared.

Today is May 21, 2017 and I have been working the Dr. Wahls Protocol seven weeks with great success so far. This, I believe will make it easier to keep track of the many facets of this regime. A little disclaimer, this tracker in no way takes the place of the Dr. Wahls Protocol book, which teaches everything about what your keeping track of on the sheets. Also, it won’t be perfect, if I spot mistakes, I’ll update it, if you know the Wahls Protocol and you spotted something, I hope you’ll let me know and I will fix it.

The Dr. Wahls Protocol Tracker: Wahls Daily Food Tracker

Dr. Swank cookbook

This book is Dr. Roy L. Swank’s ground breaking diet (look for info and links to The Swank Foundation under my page Research, Books and Websites). I have not ordered this one, but plan on it very soon.

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Great book about fermentation, it even has a chapter on soaking nuts and seeds.


This website is a good one that is recommended by a someone on Wahls Paleo diet three years. I am looking forward to getting to know this one:

I haven’t explored this yet,  but it showed up with a killer recipe for chicken “rice” soup on Wahls Protocol Facebook page:


Recipes (note: I will not reprint any recipes that are from books that should be bought, these recipes are from websites or are created by me.) Any recipes from websites, I will include the link to the webpage

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Italian Wedding Soup

For the meatballs

  • 1/2 lb hamburger (I used grass fed beef)
  • 1 egg (eggless option: 1 tbsp chia or ground flax seed with 3 tbsp water heated up)
  • 1/3 small onion diced small
  • 1/3 cup hemp heart seeds (you can try coursely ground nuts too, I thought almonds or walnuts would be good too)
  • salt and pepper
  • Herb of choice (I used 1/4 tsp of sage, I would’ve preferred parsley, but didn’t have any)
  • 1 tbsp nutritional yeast (in place of the Parmesan cheese)
  • 1 tbsp bacon grease or other fat of choice

For the Soup

  • 10 cups chicken bone broth
  • 2 carrots in half inch pieces
  • 1 onion coarsely chopped
  • 1 rib celery sliced
  • 3 cloves garlic minced
  • 1 cup chopped spinach or escarole
  • salt and pepper
  • 1 tbsp nutritional yeast
  • 1 tbsp ghee

Mix the meatball ingredients and form into small one inch sized meatballs. Fry in bacon grease on two or three sides (about four minutes, they won’t be cooked through, they will continue to cook in the soup).

Saute the carrots, onions, celery and garlic in the ghee 3 to 5 minutes. Add the broth with the meatballs, spinach, salt, pepper and nutritional yeast.  Bring to a gentle boil and cook ten to twelve minutes.

Spaghetti Squash Primavera

Medium Spaghetti Squash

Small onion chopped

1 medium size stalk of broccoli, florets and half the stem chopped

1 medium carrot, sliced thin

1 medium tomato, chunked in 1 inch pieces

8 asparagus spears, cut into 1 inch pieces

3 large cloves of garlic, smashed and sliced thin

Vegetable broth

1 bay leaf

Fresh parsley or dried 2 tbsp fresh, 2 tsp dried

Oregano 1/2 tsp

Fresh ground pepper

1/4 cup extra virgin olive oil

Pierce the spaghetti squash in five or six places and microwave whole for 12 minutes or until squash is tender when knife is inserted in several places. Set aside to cool for easier handling.

Steam together broccoli, asparagus and carrots in a small pot, covered for 7 minutes or until your happy with the texture (tender or crisp tender). I like mine just tender, but not overcooked. Drain and set aside.

In a small sauce pan on medium heat. Add about 1/2 cup vegetable broth with the spices and garlic, cook 1 minute. Add onion and tomato and sauté till onions are cooked through, if necessary add more broth if needed. The broth should be almost cooked off when done. Set aside.

Cut the ends off the squash and half. Scoop out the seeds (tip: if your ambitious, I’m not always, Squash seeds are as good roasted as are pumpkin seeds). Using a fork, scrape out the “spaghetti” strands into a large bowl.

Combine, steamed, sautéed vegetables and olive oil together with spaghetti squash. Serve with Kosher or Sea Salt, if desired.

Note: Other vegetables can be used with this. Mushrooms and spinach are good with the sautéed mix. Other vegetables that work well with this: Summer squash and zucchini, corn nibblets or really whatever you have on hand.

This recipe is my creation

shwarma chicken

Paleo Chicken Shawarma

Prep time: 15 mins     Cook time: 15 mins     Inactive: 2 hours    Servings: 2-4


– 2 lbs. boneless, skinless chicken thighs (or breasts), chopped into 1 inch pieces

– 1/4 cup extra virgin olive oil (or 1/8 cup vegetable or chicken broth and 1/8 cup white wine or balsamic vinegar) 

– 2 Tbsp. fresh squeezed lemon juice

– 1/2 tsp. sea salt

– 1/4 tsp. fresh ground black pepper

– 1/4 tsp. dried thyme

– 2 tsp. paprika

– 2 tsp. cumin

– 1 tsp. turmeric

– 1/2 tsp. allspice

– 1/2 tsp. garlic powder

– 1/2 tsp. onion powder

– 1/4 tsp. cinnamon

– 1/8 tsp. cayenne pepper


– 6 wooden skewers, soaked in water for 10 minutes

 Cutting board

 Chef knife

 Measuring cups

 Measuring spoons

– Large resealable plastic bag

– Small mixing bowl

– Mixing spoon


1. Prepare the chicken and place in a large resealable plastic bag.

2. Combine the remaining ingredients in a small mixing bowl and stir to combine. Pour the marinade over the chicken and toss to thoroughly coat. Place the plastic bag in the refrigerator and allow to marinate for at least 2 hours or overnight.

3. Heat the grill. Skewer the chicken on soaked bamboo skewers and grill for about 15 minutes or until cooked through, turning once or twice while grilling.

4. Remove chicken from the skewers and serve with zucchini hummus (optional).

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Note: I don’t cook with olive oil, I drizzle it on the skewers after they’re cooked. They say that cooking with olive oil changes its composition. I made Shish Kabob adding zucchini, mushrooms, grape tomatoes, and onion to the skewers. Drizzle your olive oil on the skewered meat after its cooked (its just as good). I served this dish for family members not on this diet along with Jasmine curried rice and an apple/cabbage coleslaw. They loved it and wanted the recipes.


These were great:


Avocado Tuna Salad Recipe

5.0 from 32 reviews

Prep time: 10 mins

Total time: 10 mins

Author: Natasha of

Skill Level: Easy

Cost To Make: $9-$11

Serving: 4 to 6 as a side salad

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  • 15 oz (or 3 small cans) tuna in oil, drained and flaked
  • 1 English cucumber, sliced
  • 2 large or 3 medium avocados, peeled, pitted & sliced
  • 1 small/medium red onion, thinly sliced
  • ½ small bunch of cilantro (1/4 cup chopped)
  • 2 Tbsp lemon juice, freshly squeezed
  • 2 Tbsp extra virgin olive oil
  • 1 tsp sea salt, or to taste
  • ⅛ tsp black pepper


  1. In a large salad bowl, combine: sliced cucumber, sliced avocado, thinly sliced red onion, drained tuna, and ¼ cup cilantro
  2. Drizzle salad ingredients with 2 Tbsp lemon juice, 2 Tbsp olive oil, 1 tsp salt and ⅛ tsp black pepper (or season to taste). Toss to combine and serve.

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Fruit Smoothie

  1. 1 Banana (can be frozen to make smoothie extra cold)
  2. 1/3-1/2 Cup Coconut Milk
  3. 1 Apple
  4. 1 Cup frozen berries (strawberries, blueberries, raspberries etc.)
  5. 2 Cups Spinach
  6. Splash of Water


  1. Put everything in a blender and blend until smooth.
  2. Add more coconut milk if needed (I start with 1/3 cup and add more if I want more coconut flavor)
  3. Add a splash of water to thin if needed.

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Avocado Chocolate Bread (Gluten and Grain Free, Dairy Free)

AUTHOR: Adriana Harlan – Living Healthy With Chocolate



  1. Preheat the oven to 350°F, and line the bottom and sides of an 8½ x 4½-inch medium loaf pan with parchment paper.
  2. Add the avocado to a food processor and pulse to break it down. Then add the coconut oil, vanilla, coconut cream, honey and eggs, and pulse until smooth.
  3. Chop the pecans, and add them to a large bowl along with the almond flour, baking soda, cacao powder, salt and chocolate chips.
  4. Using a rubber spatula, mix the wet and dry ingredients gently. Do not over mix.
  5. Spoon batter into the prepared pan and sprinkle top with chocolate chips. Note: the batter will be very thick and you will need to spread it across the pan with a spatula.
  6. Bake until a toothpick inserted into the center of the loaf comes out clean, approximately 40 to 45 minutes.
  7. Let the bread cool in the pan over a wire rack for about 10 minutes before serving. To preserve freshness, store bread inside an airtight container in the refrigerator.

Cook’s Notes

* I recommend you use Hass avocados to make this recipe because it is not bitter like other types of avocados. Other types of avocados may give a bitter aftertaste to this bread.

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If your not eating legumes like me right now, but love Hummus. I found this. There is traditional Hummus and there is traditional Tahini Sauce and out of the two, I like the Tahini Sauce a lot better than Hummus. Here’s the recipe:

Tahini Sauce

  • 1 cup tahini sesame seed paste (made from light colored seeds)
  • 3/4 cup lukewarm water, or more for consistency
  • 3 cloves raw garlic (or 5 cloves roasted garlic)
  • 1 cup fresh lemon juice (or more to taste) I use a whole lemon
  • 1/4 tsp sea salt, Kosher or Himalayan salt

Place all in a blender and blend well. Makes 11/2 – 2 cups Tahini sauce

Basic Gluten Free Coffee Cake Recipe

The recipe is what I did with it yesterday and includes berries and nuts. You can use anything you like in this, chocolate chips, vanilla, dried fruit, cinnamon, peanut swirls, whatever.

Gluten Free Berry Coffee Cake

  • *2 cups gluten free flour (I used Safeway “Compliments” brand)
  • *2 tsp baking powder
  • *1 tsp salt
  • 1/3 cup blueberries
  • 2/3 cup coarsely chopped strawberries 1 tbsp reserved strawberries)
  • *1 egg
  • *1/3 cup Ghee (clarified butter), melted
  • *1/3 cup full fat coconut milk
  • *1/2 cup maple syrup
  • 1/4 cup walnuts
  • 2 tbsp sliced filberts

Combine flour, baking powder and salt. Add blueberries and strawberries and toss in the flour mixture, set aside. In a liquid measuring cup or bowl, scramble the egg and add “cooled” ghee, coconut milk and maple syrup, whisk. make a well in the flour and pour in the wet ingredients. Mix with a wooden spoon just till wet and dry ingredients are combined, don’t over mix. Stir in walnuts. Spoon batter into a greased 9×9 inch square pan. Top with filberts and reserved strawberries. Bake in a preheated 400 F oven for 25 minutes. Test with toothpick. Cool.

Note: The ingredients with a (*) are the basic coffee cake ingredients. Add what ever or however you like from there.

Cinnamon Swirl with a crumble topping

Vanilla and chocolate chips

Peaches and pecans

Whatever direction your imagination takes you