In Blog, Wahls Protocol Recipes

Check out these great recipes from Bulletproof the Cookbook!

The recipes below were pulled directly from the article: 3 Healthy (But Indulgent) Recipes From ‘Bulletproof: The Cookbook’. by Beth Lipton on Health.

Perfect Parchment-Baked Salmon


Serves 2

You’ll need:
2 center-cut wild salmon fillets
1 tsp. coconut or MCT oil (or Bulletproof Brain Octane oil)
Sea salt
1 Tbsp. grass-fed unsalted butter
1 Tbsp. minced fresh herbs (such as chives, parsley, or dill)
Lemon wedges, for serving

1. Preeheat oven to 320°F.
2. Place salmon on a piece of parchment paper on a baking sheet. Rub fillets with oil, season with sea salt and top with butter. Wrap parchment around fish, folding seams and tucking them to ensure steam does not escape.
3. Bake until fish is medium-rare, about 18 minutes. Sprinkle with herbs and a squeeze of lemon and serve.
Tip: To enhance the resemblance to risotto, dice the squash and potato very fine and reduce the cooking time.

Nutritional information, per serving: 322 Calories, 18g Fat (8g Sat.), 92mg Chol., 0g Fiber, 37g Pro., 1g Carb., 370mg Sod., 1mg Iron, 66mg Calcium

Winter Squash and Sweet Potato “Risotto” – NOTE: This is for the Wahls Diet (Level 1) and the Wahls Paleo Diet (Level 2) only. Not recommended for the Wahls Paleo Plus (Level 3).


Serves 2

You’ll need:
1 Tbsp. ghee or grass-fed unsalted butter
1 Tbsp. coconut or MCT oil (or Bulletproof Brain Octane oil)
1 small leek, white part only, diced (optional)
2 ½ cups peeled, diced (½-inch) butternut squash
2 ½ cups peeled, diced (½-inch) sweet potato
1 tsp. fresh thyme leaves
1 tsp. fresh oregano leaves
1 cup low-sodium chicken broth
Sea salt

1. In a medium saucepan, melt ghee in oil over medium-low heat. Add leek, if using, and cook, stirring, for 1 minute, taking care not to brown it. Add squash, sweet potato, and herbs, stirring once to combine.
2. Add broth and season with salt. Simmer gently, stirring occasionally, until sweet potato is soft and squash is just tender, 18 to 20 minutes. Taste and season with additional salt, if desired. Serve warm.

Nutritional information, per serving: 368 Calories, 15g Fat (11g Sat.), 20mg Chol., 9g Fiber, 7g Pro., 56g Carb., 425mg Sod., 3mg Iron, 148mg Calcium

Chocolate-Dipped Pears


Serves 2

You’ll need:
2 oz. dark chocolate (at least 85% cacao), coarsely chopped
1 Tbsp. grass-fed unsalted butter, at room temperature
2 ripe but firm Bosc or Anjou pears, washed and dried
Coarse sea salt
Optional toppings: 1 Tbsp. ground nuts (almonds, walnuts, or hazelnuts), cocoa nibs, or unsweetened coconut flakes

1. Line a plate or small baking sheet with parchment paper. Bring 1 inch of water to a simmer in a small pot. In a small heatproof bowl that sits over the pot without touching the water, melt chocolate, stirring occasionally until three-fourths melted, 8 to 10 minutes. Remove bowl from pan and stir chocolate until it is fully melted. Stir in butter until well combined. The chocolate should be melted but not hot.
2. Tilt bowl slightly to make a deeper pool of chocolate. Dip each pear bottom into chocolate. Sprinkle chocolate with topping of choice and coarse salt and place on parchment. Refrigerate until chocolate is set, about 20 minutes.

Per serving: 335 Calories, 18g Fat (10g Sat.), 17mg Chol., 8g Fiber, 3g Pro., 43g Carb., 575mg Sod., 2mg Iron, 43mg Calcium


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