the WahlsHealingRecipesFromAround
Madiha Saeed, MD
HolisticMom, MD
Healing Recipes From Around the World
I’m SOOO excited to start this healing journey with you!! My main focus is to share simple tips and recipes one can easily add into their crazy lifestyle for optimal health and happiness. I will share what works in my household and for 1,000s of patients on the road to recovery. The following are the meals that work for me and are my go-to, as these can all be prepared ahead of time. I look for the most nutrient-packed foods that are fast, easy, delicious, and cost-eff¬ective and most importantly will heal from the inside out!
RECIPE FOR SUCCESS Global Wahls Protocol Treats
So whenever we eat, we need to eat for success. With the Wahls Protocol, focusing on nutrient-dense foods, in the right proportions, that keep your gut happy and your glucose regulated will help lower your inflammation and optimize healing!
When hunger strikes, don’t focus on the foods you can’t have, focus on the foods you CAN have, focus on the Wahls pyramid. I ask my patients (and children) to go down a checklist of foods that need to be on their plate, before they consider eating anything else. If we eat the carbohydrate first, we deprive our body of the nutrient-dense foods it really needs to functional optimally.
Each meal should contain a balance of vegetables, fats, and protein then clean carbohydrates, along with adequate hydration, 1. Vegetables: half your plate 2. Protein: about 4–6 ounces 3. Healthy fats: one to two teaspoons of oils, nuts, seeds (if tolerated) or avocados. This plate optimizes gut health and decreases insulin resistance, thereby healing and preventing chronic disease.
So where do we begin?
In order to eat for success you need to prepare for success. There is so much variety and the combinations of mouth-watering healing foods are endless you can never get bored. Let’s get started!
PREPARATION FOR SUCCESS
1. Remove all the inflammatory foods from the house. This focuses the attention on nutrient-dense foods.
2. Spend one day a week cooking for success - so you are always prepared (all baked goods, protein, veggies, broth, etc).
3. Stock up on lots of raw veggies, low glycemic fruits, and nuts/seeds for snacks (to tame the inner beast).
4. Don’t overwhelm yourself and take it one meal at a time.
5. Have fun!
Please avoid the respective recipes if you have known allergies or sensitivities, but the recipes can be altered accordingly. Nut flours can be switched to raw sunflower or pumpkin seed flour, but nut and coconut, cassava and/or tigernut flour can’t be swapped easily. Milks can easily be swapped.
Yay! Who knew healing and preventing disease could be this easy, cost effective AND delicious!!!! I can’t wait to be your cheerleader along the way. Did I mention how excited I was?
Soooooooo EXCITED!!!!!! So let the fun begin!!!
Warmly, MadihaSaeed,MD
HolisticMom,MD
Green “Hulk” Smoothie
RecipeforBreakfast
•
Ingredients:
Frozen power greens
Frozen blueberries
Frozen strawberries
Frozen cauliflower, riced
Water or nondairy milk
½ avocado
Banana
1 scoop collagen
Spirulina
1 scoop of amla
1 frozen zucchini
Handful of dandelion greens
Directions:
Add quantity of ingredients as desired. Mix in a blender. Add stevia if needed to add sweetness. My other add-ins are camu camu, acerola, aronia berries, acai, hemp
seeds, greens powder, etc. I will also add supplements like glutathione, zinc, liver and organ meat capsules.
Ingredients:
•
½ cup raw sunflower seeds
½ cup flax seeds
½ cup pumpkin seeds
No Grain Granola
½ cup unsweetened coconut flakes
½ cup cashew pieces
2 tbsp coconut oil
Honey, cinnamon, and vanilla
Directions:
Mix all the ingredients together in a bowl.
Add honey, cinnamon, and vanilla to taste.
Bake at 325 degrees F until golden.
Chia Pudding
RecipeforBreakfast
Ingredients:
• • • • • • 1/4 c. chia seeds
1 c. coconut milk (or milk of your choice)
2 tsp. maple syrup, honey, or stevia, or to taste
1 tsp. pure vanilla extract (optional)
Pinch salt
Sliced fruit, granola, jam, or nuts for serving
Directions:
o o o
In a medium bowl, whisk to combine chia seeds, milk, sweetener of your choice, vanilla if using, and salt.
Cover and refrigerate until thick, 2 hours up to overnight.
Serve with mix-ins and toppings of your choice.
Halwa Poori
- Traditional Pakistani Breakfast
RecipeforBreakfast
Traditionally, Halwa is made from semolina and sugar and Puri is a fried bread. We will make the halwa from nuts and honey. Halwa poori can be served with chick pea curry, with fermented vegetables and so much more! Yum!
Ingredients(Halwa):
1 cup almond flour
1 cup walnuts (pulsed in food processer)
Honey to taste
Water
Cardamom
Raisins
Coconut flakes
Directions(Halwa):
Heat ghee in skillet
Add cardamom seeds
Add almond flour and walnut flour sauté till golden brown
Add in water and honey to taste
Cover on low heat, stirring regularly
Add in raisins and coconut flakes, as desired
Chick Pea Curry
RecipeforBreakfast
Ingredients:
•
• 1 cup of Masala (recipe below)
2 cans of chick pea
Directions:
o o
Cook together until the chick peas are soft
Add more salt or spices as needed for taste
Lentil Tortilla RecipeforBreakfast
This recipe is a great naan, tortilla, poori, pita and can be a great substitute in any of your favorite dishes!
Ingredients:
1 cup tapioca flour
1 cup urad flour
1 cup chickpea flour
Cumin, to taste
Salt, to taste
Directions:
Mix flours together
Make like a pancake on a ceramic skillet
Turn over to cook both sides evenly
Popcorn Shrimp
RecipeforAppetizer
Ingredients:
1 pound of raw wild caught shrimp
1 teaspoon salt
½ teaspoon paprika
½ teaspoon garlic
¼ teaspoon pepper
2 tablespoons chickpea flour and more for dry coating
Directions:
Mix spices and chickpea flour together
Leave for 30 minutes
Apply a dry coat of chick pea flour to each shrimp and fry in coconut oil or avocado oil!
Ingredients:
•
½ cup tapioca flour
½ cup almond flour
1 cup canned coconut milk
¼ teaspoon pepper
½ teaspoon salt
Stuffed Samosas
Filling of choice (we love seasoned ground beef in our house)
Directions:
Mix together tapioca flour, almond flour and canned coconut milk
Pour batter onto a small skillet with oil and thin out like crepe. Partially cook both sides
Cut in half
Fold over in half or make into a cone. Seal edges with leftover batter and using a fork to press edges tightly
Stuff¬ with either seasoned ground beef or apples and cinnamon
Fry in coconut or avocado oil on med/low heat
Masala (Curry Base)
RecipeforLUNCH/DINNER
•
Ingredients:
3 lbs onion
2 tablespoon garlic powder
½ teaspoon cayenne pepper
½ teaspoon black pepper
1 can of tomato paste
1 teaspoon cumin powder
1 and ½ teaspoon turmeric
2 teaspoon salt
½ cup of oil
1 cup of water
Directions:
Add all ingredients into a pressure cooker
Pressure for 5 minutes – 10 minutes
After it is done, use the hand blender to blend it all into a paste
Store in glass jars and store to use as a curry base
•
Directions: Ingredients:
Meat Curry Base
RecipeforLUNCH/DINNER
2 lbs onion
2 tablespoon garlic powder
½ teaspoon cayenne pepper
½ teaspoon black pepper
1 can of tomato paste
1 teaspoon cumin powder
1 and ½ teaspoon turmeric
2 teaspoon salt
½ cup of oil
1 cup of water
½ teaspoon of coriander powder
½ teaspoon ginger
2 pounds of goat/beef/lamb meat
Can use this base for all meat curries. Add cauliflower, zucchini, squash, lentils, ground beef, chicken, spinach, etc. (in the above picture I have added turnips)….my favorite!
Add all ingredients into a pressure cooker
Pressure for 5 minutes – 10 minutes
After it is done, use the hand blender to blend it all into a paste
Store in glass jars and store to use as a curry base
Fry in coconut or avocado oil on med/low heat
Stir Fried Okra
RecipeforLUNCH/DINNER
Ingredients: •
One package frozen cut okra
¼ cup of oil
1.5 tomatoes chopped
1 medium onion sliced
1/4 teaspoon of ginger
1 teaspoon of garlic
1 teaspoon salt
1/4th teaspoon of black pepper
1/4th teaspoon turmeric powder
½ teaspoon paprika
1/4th teaspoon cumin powder
Directions:
Preheat oven to 400 F.
Bake okra on an unbleached parchment paper until lightly brown (can spray with a little bit of oil)
Remove from the heat and set aside.
In a medium ceramic skillet, sauté sliced onions until they start to become transparent in the oil.
Add in tomatoes and spices.
When it all starts to incorporate, add in previously baked okra to the tomato onion mixture.
Cook for another 25 min on low heat until it is done.
Enjoy!
•
Lentil Stuffed Tortilla RecipeforLUNCH/DINNER
Ingredients:
1 cup tapioca flour
1 cup urad flour
1 cup chickpea flour
Cumin, to taste
Salt, to taste
½ cup of ground beef or stuffing of choice
Directions:
Mix flours together
Make like a pancake on a ceramic skillet
Turn over to cook both sides evenly
Add ground beef to one side of the tortilla
Fold and cook each side well
Spinach Curry
RecipeforLUNCH/DINNER
Ingredients:
• • • • 2 cups of masala/curry base
2 bags of frozen organic spinach
1 teaspoon of salt, increase and decrease as needed
1 teaspoon of paprika
Directions:
Mix all ingredients together under moderate heat in pan.
o
Continue to cook, until water has dried and color has changed to a darker green
Ingredients:
Yellow Anti-inflammatory Chicken
RecipeforLUNCH/DINNER
2 lbs chicken cut up into 1-inch pieces
1 tsp turmeric
½ teaspoon salt
1/4 tsp black pepper
Juice of one lemon
1/4 tsp cumin
1 tsp garlic
1 tsp ginger
1 small diced tomato (optional)
1/4 cup oil
Directions:
Heat oil in a skillet
Mix ginger, garlic for one minute and add rest (except the tomato) on high heat
Five to six minutes before the chicken looks done, add the tomatoes
Then cover till water evaporates Yum!
Chicken bites
RecipeforLUNCH/DINNER
Ingredients:
• • • • • • • 1 pound chicken, bite size pieces
1/2 teaspoon garlic ½ teaspoon salt ¼ teaspoon black pepper 2 tablespoon lemon juice ¼ teaspoon paprika 2 tablespoon chickpea flour
Directions:
Mix together and with one tablespoon of oil, cook each side for 2-3 minutes over medium heat o
Ingredients:
1 pound ground grass-fed beef or organic turkey
1 onion, chopped
1 teaspoon salt
½ teaspoon black pepper
1 tablespoon of Italian seasoning
1 teaspoon garlic
1 jar pasta sauce
1 packet broccoli sprouts
1 cup of riced cauliflower
1 tablespoon avocado oil
1 box lentil pasta
½ cup shitake mushroom, diced
RecipeforLUNCH/DINNER
Directions:
In a large sauce pan, sauté chopped onions in a little bit of avocado oil, till translucent
Combine ground beef and spices, and vegetables until tender
Add in pasta sauce and cook till thickened
Boil and cook lentil pasta according to instructions on the box
When pasta is cooked, drain pasta and add to sauce
Blackened Fish Taco
RecipeforLUNCH/DINNER
Ingredients: •
6 pieces of wild caught haddock
1 tablespoon of smoked paprika
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon salt
1 teaspoon of taco seasoning
Cassava flour taco shells
Cabbage sliced
Salsa
Directions:
Dip each side of the fish into the spices
On a cast iron skillet, with a tablespoon of oil, cook fish till tender
Combine fish, into cassava flour tortilla shell, add salsa and cabbage to taco
•
Ingredients:
1 pound of chicken, diced
1 bell pepper
1/2 onion diced
1 teaspoon garlic powder
1 teaspoon salt
1 teaspoon of taco seasoning
Cassava flour burrito tortillas
1 can of refried organic beans
Cabbage sliced
Salsa
Chicken Burrito
Almond milk cream cheese, optional
Directions:
Dice chicken and cook over a medium skillet with vegetables and spices. Once, cooked, move aside
Warm tortilla in an oiled skillet just till it is soft and pliable
Take off the skillet onto a plate.
In the center of the tortilla, add cabbage slices, topped with chicken mixture, refried beans, salsa and almond or cashew milk cream cheese
Fold both sides in and then top in, like a burrito style
Add oil to a ceramic skillet, over medium high heat for 2 minutes each side to make the tortilla crispy
Can serve with veggies, avocado and even enchilada sauce
Salmon/Sardine Salad
RecipeforLUNCH/DINNER
Ingredients:
•
• •
2 can of wild caught salmon or sardines
1/3rd cup of olive oil
1 medium celery stalk, finely chopped
½ teaspoon salt
½ teaspoon black pepper
Optional: chopped onions, and fresh herbs like dill
Directions:
In a small bowl, combine all ingredients and mix well
Serve with veggies, almond flour or seed crackers, sweet potato chips or on top of a bed of lettuce for wraps
Ingredients:
•
3 cups of chicken bone broth
1 large onion, diced
½ teaspoon salt
1 can butternut squash
1 can of pumpkin
1 cup of frozen cauliflower rice
1 cup of frozen carrots
1 tablespoon rosemary
1 teaspoon garlic
Two tablespoons of avocado oil
Optional spices- sage and ginger
Directions:
Heat the oil in a large pot over medium heat
Add in the onions till soft
Add in bone broth, veggies, and spices. Bring to a boil
Cover and simmer until veggies are tender
Let cool slightly, then pour the soup into a blender, and blend till smooth. You may need to do this in smaller batches
Unwrapped Egg Roll Noodles
RecipeforLUNCH/DINNER
•
Ingredients:
Whole chicken, rotisserie, shredded
1 bag of coleslaw
1/4th onion, sliced
1/2 cup peanut butter
3 tablespoons of coconut aminos
2 tablespoons of sesame oil
1 teaspoon of garlic
Salt, to taste
Konjiac noodles, optional
Directions:
o
In a skillet, add oil and sliced onions and soften
o Add in chicken, coleslaw mix, coconut aminos, sesame oil and spices
o Once the cabbage has wilted down and cooked, add in peanut butter
o Mix in noodles if desired
o Serve hot, topped with sesame seeds
I have used this same filling with chick pea flour tortillas (store bought) to make “egg rolls”. Slightly warm the tortilla so one can fold it without breaking. Then add in the filling in the middle of the chickpea flour tortilla. Fold the right and left side over the filling and then fold the bottom, and the top over the filling to completely close the “egg roll”. Then shallow fry with avocado oil on a frying pan (fold size down) till both sides are golden. YUM!!!!
Coconut Shrimp Curry
Ingredients: •
1 cup of chicken bone broth
1 large onion, diced
½ teaspoon salt
2 tablespoons of avocado oil
2 cans of coconut milk
1 teaspoon curry powder
1 teaspoon turmeric
½ teaspoon of paprika
Sliced mushrooms
Sliced carrots
Or any other veggies
Directions:
Heat the oil in a large pot over medium heat
Add in the onions till soft
Add in bone broth, coconut milk, veggies, and spices. Bring to a boil
Cover and simmer until veggies are tender and soup thickens
Chicken Wings
RecipeforLUNCH/DINNER
• • • •
Ingredients:
4 pounds of chicken wings cut into flats and drumettes
½ teaspoon salt
2 teaspoon garlic powder
Directions:
Pinch of cracked pepper o o
Toss chicken wings in spices and air fry till done
Serve with favorite sauce and salad
Ingredients:
•
Rainbow Pasta Salad
1 box of lentil pasta
1 can of black olives
½ yellow bell pepper, chopped
1 red bell pepper chopped
2 cups of cherry tomatoes
1 green bell pepper chopped
1 cup of spinach chopped
1 can of palms of heart chopped
2 tablespoons of olive oil
Squeeze of lemon, as desired
Directions:
In a large pot of salted boiling water, cook pasta according to box. Once done, drain and rinse under cold water
Add in veggies, spices, oil and lemons
Fish Fingers
RecipeforLUNCH/DINNER
Ingredients:
•
• 6 pieces of halibut or cod
½ cup of chickpea flour
1 teaspoon salt
1 teaspoon garlic
½ teaspoon paprika
Water
Oil
Directions:
Heat up ½ inch of avocado oil in a pan, over medium heat
Slice up fish into strips
Combine chickpea flour, water and spices until it makes a thick paste
Dip fish into chickpea flour mixture
Place battered fish into hot oil and cook both sides till crispy
Ingredients:
•
½ diced onion
One bag of green beans
1 container of shitake mushrooms
2 tablespoons coconut aminos
1 teaspoon garlic
1 teaspoon salt
2 tablespoon oil
Directions:
In a skillet, heat up the oil.
Add onions, cook till soft
Add in vegetables, coconut aminos and spices
Serve as a side dish
Stuffed Paratha
RecipeforLUNCH/DINNER
(Flatbread)
• • • •
Ingredients:
• ½ cup almond flour
½ cup tapioca
1 cup canned coconut milk
2 tablespoon already prepared ground beef
Butter or coconut oil for frying
Directions:
o Mix almond flour, tapioca and coconut milk together into a thin batter
o o Add mixture In the fry pan, add a teaspoon of butter/coconut oil
o
o When one side starts to firm up, add in the ground beef Add another layer of batter to cover all the ground beef and flip Thin out like a pancake
o Allow both sides to cook on low heat. Enjoy! The stuffing in this recipe can vary according to your preferences
“Rice” and Meatball Curry RecipeforLUNCH/DINNER
Ingredients(Curry):
1 pound onions
1 tablespoon garlic powder
¼ teaspoon cayenne pepper
¼ teaspoon black pepper
½ can organic tomato paste
½ teaspoon cumin powder
¾ teaspoon turmeric
½ cup oil
1 cup bone broth
¼ teaspoon coriander powder
¼ teaspoon ginger
1 teaspoon salt
Directions:
Ingredients(Meatballs):
1 2/3 pounds beef or lamb
½ teaspoon cumin powder
¼ teaspoon salt
¼ teaspoon black pepper
Combine curry ingredients and place in pressure cooker for 10 minutes
Release from pressure and use a hand mixture to liquefy all ingredients
Boil until thickens
Mix together meatball ingredients
Roll into tablespoon balls and drop into boiling curry
Allow to continue to cook until meat all cooked
Add fresh coriander to taste
Thickness of curry is per your preference
Add on top of white riced cauliflower
Shrimp fajitas
RecipeforLUNCH/DINNER
•
Ingredients:
1 yellow bell pepper, sliced
1 red bell pepper, sliced
1 orange bell pepper, sliced
1 small red onion, sliced thin
Wild caught shrimp
½ teaspoon cayenne pepper
½ teaspoon garlic
½ teaspoon onion powder
½ teaspoon cumin powder
½ teaspoon smoked paprika
1 teaspoon fresh cilantro
½ cup oil
Directions:
o o o
Cook shrimp with spices and set aside
Sauté peppers and onions until soft in oil
Mix together and serve over avocado
Ingredients:
2 pound ground beef or lamb
1 tablespoon mint
1 grated onion
1 teaspoon parsley
Kefta Kababs
¼ teaspoon cayenne pepper (or less depending on taste)
½ teaspoon cinnamon
2 teaspoon paprika
¼ teaspoon pepper
1 teaspoon salt
½ teaspoon pomegranate seeds
1 teaspoon cumin
¼ cup fresh cilantro
Directions:
Mix all ingredients together
Form kabob around a handle of a wooden spoon
Cook in an iron skillet until done
Can garnish with sautéed onions
Pan Grilled Salmon pineapple salsa
RecipeforLUNCH/DINNER with
Ingredients(Salmon): Ingredients(Salsa):
• • • • •
•
•
4 salmon fillets
1 teaspoon paprika
2 tablespoons honey
1 tablespoon mustard
1 teaspoon salt
½ teaspoon black pepper
Oil for grilling
Directions:
1 cup pineapple, fresh
1 tablespoon cilantro
1 tablespoon fresh lime juice
¼ cup red onion, finely chopped
2 teaspoons jalapeño, minced (optional)
Salt to taste
To prepare salmon, mix all spices and condiments together
Refrigerate for one hour
Grill on cast iron with a tablespoon of oil, over medium-high heat
To prepare salsa, mix together ingredients. Can add salt to taste
Spoon salsa over the top of the salmon. Can serve with dill cauliflower rice
Chewy Coconut Cookies
Ingredients:
•
1 cup almond flour
1 cup finely shredded coconut, unsweetened
¼ cup coconut oil
¼ cup honey
½ teaspoon pure vanilla extract
A pinch of sea salt
Directions:
Mix all ingredients in a bowl
Place batter into a tablespoon to help form the balls
Turn the tablespoon over onto the pan; the batter should fall right onto the cookie sheet
Slightly flatten the batter to form a cookie
Bake them at 325℉ for 15-20 minutes. Make sure you watch them. They will turn golden; take them out of the oven immediately
Don’t touch until cool
Tigernut flour brownies
RecipeforDessert
•
Ingredients:
1 cup of tigernut flour
¾ tspn baking soda
¾ teaspoon of salt
½ cup of avocado oil
½ cup of cocoa powder
2/3 cup of honey
1 tablespoon gelatin
½ cup of sugar free chocolate chips
Directions:
o o Mix all ingredients together
o Pour out into a parchment paper lined cookie sheet
o Top with chocolate chips
o Bake for 20 minutes until the cake looks cooked. It will look soft but as it cools it will
Preheat oven to 350 degrees Fahrenheit harden up
o When cooled, serve and enjoy
Hope you enjoyed these recipes (is your mouth watering, like mine is?) !
I am constantly on the search for more and better, so stay tuned and follow me on social media. To help you gain optimal health and happiness, I will continue to share easy tips that you can incorporate into your lifestyle. If I can do it, you can too! Helping you and your family heal and thrive, inside out
About Dr Madiha Saeed, MD
Madiha Saeed, MD, also known as HolisticMom, MD and HolisticUrdu, MD on social media, is a practicing board certified family physician in the USA, international speaker and a global bestselling author of The Holistic Rx: Your Guide to Healing Chronic Inflammation and Disease, Adam’s Healing Adventures children’s health book series (From Sickness to Health, The Power of Rainbow Food and Gratitude is a Super Power), The Pandemic Prescription: Restoring Hope from Quran, Sunnah and Science, The Quranic Prescription: Unlocking the Secrets to Optimal Health and The Holistic Rx for Kids: Parenting Healthy Children to Save Our Future.
Dr Saeed is the director of education for Documenting Hope and KnoWEwell. She sits on multiple medical advisory boards including Holistic Primary Care and Wellness Mama, was the past president of The International Institute of Islamic Medicine (aka NIIMS) and the president of the non-profit organization, Pure Healing Foundation.
Dr Saeed and her children speak internationally in the most prestigious holistic conferences, summits, TV (ABC, NBC and CBS), radio and newspaper. She is a regular on MindBodyGreen and the international Emmy winning medical talk show the Dr. Nandi Show. Dr Saeed is the founder of Change Making Kids Conference and the Family Health Expo.
Dr Saeed's children host "The Holistic Kids' Show" podcast with over 180 interviews interviewing the biggest names in the functional, holistic and integrative medicine world, helping kids empower and educate other kids. With Dr Saeed’s mother in law, they reach millions via HolisticUrdu, MD an online social media platform.
Dr Saeed is the founder of the first Tayyib living app called Live Tayyib, where users can scan products and foods to see if they are tayyib. She is the founder of The Holistic Prescription Supplement store and offers courses online to empower families and practitioners, Real Healing for Real Life Adults and Kids’ Course and the Islamic Prescription Practitioner Certification Course.
Three generations educate internationally igniting the world with their energy and passion to ignite a healing revolution to save our future.
Podcast:
iTunes: https://podcasts.apple.com/us/podcast/the-holistic-kids-show/id1534757503
https://open.spotify.com/show/2Z34jKGIJq3zE2CE225WP9
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