My Favorite Recipes from The Wahls™ Diet App

PACHA BUCKWHEAT BREAD

Are you looking for a light fluffy bread? This is not that. This is grain, yeast, egg and dairy free, but it is very dense with wonderful flavor It makes great toast! See Tips and Notes for some fun avocado toast ideas.

Active Time: 15m

Inactive time: 2m

Cook Time: 1 hr 30 mins

Servings: 12

Ingredients

1 3/4 cup buckwheat groats

2 tablespoons psyllium husk

2 tablespoons chia seeds

1 cup water

1 tablespoon lemon juice

3 tablespoons coconut oil

2 teaspoons baking powder

1/2 teaspoon sea salt

2 tablespoons pumpkin seeds, garnish

1 tablespoon sunflower seeds, garnish

1 tablespoon sesame seeds, garnish

Directions

Soak the buckwheat in enough water to cover, for at two to three hours. You just want them to be soft enough to crush with your fingertips Once they have soaked, rinse well and drain. Meanwhile, combine the psyllium and chia with the water, stirring to combine Let sit for about 10 minutes until thick

In a food processor or high-speed blender, add the soaked buckwheat, psyllium gel, lemon juice, oil, salt, and baking powder. Puree until the mixture is sticky and most of the grains have been pureed to a mush. If you are using a blender, you may need to remove it from the base and stir it a couple of times.

Scoop the mixture into a parchmentlined loaf pan. Flattening the top with the back of the spoon to make sure it's evenly spread out. Top with the seeds, if desired. Bake at 325°F for 90 minutes.

Let the loaf sit for a few minutes before removing from the pan Let cool on a wire rack. Wait until the loaf is entirely cool before slicing. Loaf can be wrapped and stored in the refrigerator for up to a week or sliced and frozen

Tips and Notes

PACHA BUCKWHEAT BREAD

Here are some fun and delicious ideas for avocado toast. First toast the bread and spread with avocado On one we drizzled with pesto, sprinkled with lemon, and topped it with our Mediterranean Spice Mix, also available on the app. We also like it with grated carrots and parsley with a little drizzle of olive oil. Next try the chopped red pepper, pickled onions, also on the app, and the spice mix, Za’atar. Lastly is the harissa, also on the app, topped with sliced preserved lemons. We don’t know which one we like better!

Calling it basic doesn’t seem quite right, does it? It’s called basic because it’s a simple formula that you tweak to your heart’s desire! The 12-hour cook time for this recipe is for the dehydrator overnight. You may also use your oven.

Meal time: Breakfast

Active Prep: 10 m

In active prep: 2h

Cook time: 12h

Dish type: Breakfast

Level: Easy

Servings: 8

BASIC GRANOLA Ingredients

½ cup pumpkin seeds

½ cup sunflower seeds

½ cup walnuts

½ cup pecans

½ cup almonds

1 cup unsweetened coconut flakes

1 medium Granny Smith apple, grated

1 tablespoon chopped dates, or other

dried fruit, optional

1/3 cup coconut oil

1 teaspoon cinnamon

¼ teaspoon cardamom

Directions

Soak the nuts and seeds for at least 2 hours and up to overnight, then drain, rinse and pat dry. Briefly pulse half the nuts in a food processor and then place in a bowl. Add in the other half of the nuts and seeds and stir in the remainder of the ingredients Spread onto a dehydrator tray and dehydrate on lowest setting overnight. Feel free to dehydrate longer if you like your granola a little crunchier

If you don’t have a dehydrator, set your oven to the lowest possible setting, and spread the mixture on a rimmed baking sheet and dry on oven, stirring every 15 minutes or so This may take up to 2 hours, or until crisp.

Tips and Notes: Get creative! Feel free to change the nuts and seeds and spices.

COCONUT PECAN FAT BOMBS

These are delicious, and full of nuts and seeds, so they are also a nutritional powerhouse

Active prep: 15m 18 balls, serves 18.

Dessert or Snack

Ingredients

1½ cups pecans, or nut of choice

½ cup shredded coconut

Directions

¼ cup coconut butter, purchased or homemade

2 tablespoons pecan butter, or nut

butter of choice

2 tablespoons chia seeds

2 tablespoons flax meal

2 tablespoons hemp seeds

2 teaspoons olive oil, or ghee, or coconut oil

1½ teaspoons cinnamon

½ teaspoon vanilla bean powder, or vanilla extract

¼ teaspoon kosher salt

Tips and Notes

To make homemade coconut butter, simply place unsweetened coconut flakes a food processor or high-speed blender, and process until it starts to liquify and is smooth That’s it! If you like, you make lightly dry-toast the coconut before blending. Careful, it burns quickly!

In the bowl of a food processor combine all the ingredients Pulse for about 1-2 minutes, until the mixture starts to break down.

Keep processing until the oils start to release a bit and the mixture sticks together easily – just be careful not to over process or you’ll have nut butter.

Use a small scoop, or a tablespoon, scoop to divide the mixture into equal pieces Use your hands to roll into balls and place on a plate or baking sheet and place in the fridge to firm up for about 30 minutes.

Store in a glass airtight container or zip-top bag in the refrigerator or freezer

RADICCHIO SALAD WITH SATSUMAS & CHILE VINAIGRETTE

Such a beautiful, delicious salad! Some prawns or grilled chicken would be wonderful with this for lunch, or dinner!

Active prep: 25 m Serves: 2

Ingredients

2 tablespoons satsuma mandarin juice from 1 mandarin

2 tablespoons red wine vinegar

2 tablespoons minced shallot, about 1 small

1 tablespoon balsamic vinegar

1 tablespoon chopped Anaheim chilies.

1/4 cup extra-virgin olive oil

1 head radicchio, about 10 ounces Kosher salt

3 satsuma mandarins, about 10 ounces, peeled and separated into segments

1 cup fresh parsley leaves

1/3 cup pistachios, chopped

1/4 cup fresh tarragon leaves

Tips and Notes

If you can't find satsumas, substitute with another type of mandarin/clementine If you can't find radicchio, red endive will work for this salad, as well.

Vinaigrette can be refrigerated for up to three days; bring to room temperature and whisk to recombine before using. The salad is best enjoyed immediately.

Directions

For the Vinaigrette: In a small bowl, combine the mandarin juice, vinegar, shallots, balsamic vinegar, and Anaheim chiles. Whisking constantly, slowly drizzle in olive oil. Season to taste with salt. For the radicchio, separate the leaves. Tear the large ones into 2-inch pieces and leave the small ones whole. Place the radicchio in a bowl. Drizzle half the vinaigrette into bowl, coating sides rather than pouring vinaigrette directly over the leaves. Toss the salad to coat, adding more vinaigrette as needed until the radicchio is thoroughly coated but not dripping. Season to taste with salt. Transfer half the leaves to a large serving bowl.

Push remaining radicchio leaves to the side of mixing bowl; then add satsuma segments and parsley leaves to the bowl. Gently toss to lightly coat with vinaigrette adding more vinaigrette if needed. Scatter half the satsuma segments and parsley leaves over the radicchio in the serving bowl, followed by half of the pistachios and tarragon. Serve immediately.

DUKKAH

Dukkah is a nut and spice blend from Egypt sprinkle it over vegan paleo bread dipped in olive oil, vegetables, hummus and more.

Recipe yields: 1 scant cup.

Ingredients

½ cup walnuts

⅓ cup almonds or hazelnuts

2 tablespoons sesame seeds

1 teaspoon ground coriander

1 teaspoon ground cumin

⅛ teaspoon ground allspice

½ teaspoon fine sea salt

Directions

About 20 twists of freshly ground black pepper

In a large skillet over medium heat, combine the walnuts and almonds. Cook, stirring often, until the nuts are starting to smell fragrant, about 3 minutes.

Add the sesame seeds to the pan and continue cooking, stirring often, until the sesame seeds are turning lightly golden on the edges. Remove the pan from the heat and transfer the nut and seed mixture to a food processor. Add the coriander, cumin, allspice, salt, and pepper Run the food processor for about 10 seconds, or until the nuts are broken into a coarse texture.

Transfer the dukkah to a bowl for serving or store it in an air-tight container for 1 to 2 weeks

This is a Syrian dip that is absolutely fantastic! Some say it’s Armenian, some say Lebanese. There are quite a few variations all good!

Active time: 30m

Inactive time:

Cooking time: 40m

Serves: 8

MUHAMMARA Ingredients

2 tomatoes, quartered

2 red peppers, cut into large pieces, seeds removed

1 medium onion, cut into large chunks

3 tablespoons MCT oil, or other oil that can take higher heat, divided

2 tablespoons balsamic vinegar, divided

¾ cup chopped walnuts, dry toasted

3 tablespoons tomato paste

4 cloves garlic, chopped

1 teaspoon Aleppo pepper, or red pepper flakes

1 teaspoon sea salt

1 teaspoon ground cumin

2 tablespoon olive oil, for drizzling

¼ cup pomegranate seeds, for garnish

¼ cup chopped fresh parsley, for garnish

Directions

Preheat oven to 400 degrees. Line a baking sheet with parchment paper. Place the tomatoes, peppers, and onions on the parchment-lined baking sheet Drizzle with 2 tablespoons of the MCT oil and toss together. Have the mixture in a single layer. Place in the oven and cook for about 40 minutes, stirring occasionally, or until the peppers are slightly scorched Remove from the heat and let cool slightly while you prepare the below.

In a small skillet dry toast the walnuts for about 5 minutes, stirring frequently, or until lightly toasted. Remove from the hot skillet and set aside.

In a small skillet, add the remaining 1 tablespoon of MCT oil, the tomato paste, garlic, Aleppo pepper, cumin, and salt, and simmer for about 3 minutes over medium heat until the tomato mixture turns a nice dark red color

Remove some of the charred skin from the peppers. You don’t need to remove all.Place in the food processor with the tomato mixture, 1 tablespoon of the balsamic vinegar, and the walnuts Pulse until it’s mixed together, but not puréed. Taste. You may want to add more pepper, or salt, or balsamic vinegar.

Pour onto a serving plate You can use a tart pan like in the photo. Drizzle with the olive oil, the remaining 1 tablespoon of balsamic, the pomegranate seeds and top with the fresh parsley You may serve straight away or allow to chill.

NO CHEESE, 'CHEESE' SAUCE

The nutritional yeast imparts a lovely cheesy flavor. Try this on your next taco salad! Or broccoli! Yum!

Active prep: 15m Cook time: 15m Makes 2 cups Serves 8

Ingredients

1 cup cooked, pureed white sweet potato

½ cup coconut milk

½ cup vegetable broth

3 tablespoons nutritional yeast

1 ½ teaspoons apple cider vinegar

1 teaspoon sea salt

½ teaspoon garlic powder

½ teaspoon onion powder

¼ teaspoon white pepper

Directions

Steam or roast the sweet potato and allow to cool. You may leave the skin on as it will pulverize in the high-speed blender. Place all of the ingredients in the high-speed blender, like a Vitamix, and puree until smooth. This will keep in the refrigerator for 5 days, or you may freeze.

LEMON-GARLIC ROAST CHICKEN

Serve with broccoli rabe and/or a side salad.

Serves: 6

Ingredients

1 tablespoon dried rosemary

1 tablespoon dried thyme

1 tablespoon dried oregano

1 tablespoon sea salt

2 tablespoons melted ghee, slightly cooled

1 4-pound whole chicken

3 lemons, halved

1 garlic head

Directions

Preheat the oven to 425°F.

In a small bowl, combine the rosemary, thyme, oregano, salt.

Remove any giblets from inside the chicken and pat it dry with paper towels. Set it in a shallow roasting pan and coat the chicken, rub all over with the melted ghee and sprinkle and press in with the seasonings.

Stuff two lemon halves into the cavity of the chicken and place the other 2 lemons that you halved in the pan.

Cut the head of garlic in half and place in the cavity, cloves out. Place the other half of the garlic head next to the lemons, cloves facing outward.

Bake the chicken for 60 to 75 minutes, until an instant-read thermometer inserted into the breast without touching the bone registers an internal temperature of 170°F.

Let the chicken rest for 10 minutes, then slice and serve.

DARK CHOCOLATE BARK

A perfect option to store-bought candy bars—a much healthier and delicious option. You may whatever nuts and seeds (crystallized ginger is also nice) you prefer.

Cooking time: 10 minutes

Active Preparation time: 10 minutes

Inactive preparation time: 2 hours

Ingredients

1 pound 70% dark chocolate

1 cup whole raw almonds

½ cup toasted and salted pistachios

¾ cup raw pumpkin seeds

¾ cup dried cranberries or cherries

Directions

Line a 9 X 12” rimmed baking sheet with parchment paper allowing some parchment to overhang from the sides and set aside.

Place all the nuts and seeds in a bowl and combine.

Place the chocolate in a double boiler or a bowl over a simmering (not boiling) pan of water, and melt, stirring occasionally.

Add 2 cups of the nuts and seeds. Pour into the baking sheet and sprinkle with the remaining ½ cup of nuts and seeds and press down.

Let cool for about 15 minutes, then place in the refrigerator until it’s set; about 2 hours. Using the parchment paper that overlapped the sides, pick up the bark and place on a cutting board. Break or cut the bark into desired sizes and store in a glass container in a cool, dark place for about a month, although it most likely won’t last that long.

Tips & Notes

If you prefer, you may use 60 or 65% percent dark chocolate or perhaps even greater than 70%--it’s personal preference.

This comes together quickly, and after frozen and broken into pieces, it’s nice to have on hand for a healthy snack.

Active prep: 5m

Inactive prep: 2h

Cooking time:

Serves: 6

FROZEN YOGURT BARK Ingredients

2 cups coconut yogurt

¼ cup raspberries

¼ cup blueberries

2 tablespoons pistachios

Directions

In a small skillet dry toast the walnuts for about 5 minutes, stirring frequently, or until lightly toasted Remove from the hot skillet and set aside

Spread the yogurt into a 8” X 6” tray or a pie pan, or even a larger plate

Press in the berries and nuts, and place in the freezer for at least 2 hours. When frozen, remove and break into pieces and store in the freezer in a bag or other container until you’re ready for this healthy treat.

In a small skillet, add the remaining 1 tablespoon of MCT oil, the tomato paste, garlic, Aleppo pepper, cumin, and salt, and simmer for about 3 minutes over medium heat until the tomato mixture turns a nice dark red color.

Remove some of the charred skin from the peppers You don’t need to remove all.Place in the food processor with the tomato mixture, 1 tablespoon of the balsamic vinegar, and the walnuts. Pulse until it’s mixed together, but not puréed Taste You may want to add more pepper, or salt, or balsamic vinegar.

Pour onto a serving plate. You can use a tart pan like in the photo. Drizzle with the olive oil, the remaining 1 tablespoon of balsamic, the pomegranate seeds and top with the fresh parsley. You may serve straight away or allow to chill

FROZEN YOGURT BARK & NUT BUTTER BARK

This comes together quickly, and after frozen and broken into pieces, it’s nice to have on hand for a healthy snack.

Active prep: 10m

Inactive prep: 2h

Cooking time:

Serves: 6

Ingredients

2 cups coconut yogurt

2 tablespoons almond butter, or other nut butter

¼ cup raspberries

¼ cup blueberries

2 tablespoons pistachios

Directions

Mix the yogurt and nut butter together, using a whisk or small food processor. Spread the yogurt into an 8” X 6” tray or a pie pan, or even a larger plate. Press in the berries and nuts, and place in the freezer for at least 2 hours

When frozen, remove and break into pieces and store in the freezer in a bag or other container until you’re ready for this healthy treat

"I have been feeling great. We have been following all the recipes along with going to the gym. Having all these recipes have helped so much. There is a lot of things I don't want to eat that I need to. All the recipes for the things I swore I didn't like I will gladly eat now. This really has been a game-changer."

Autumn H.