Pumpkin Smoothie for Paleo and Wahl’s Protocol

Ingredients

1 cup Greek yogurt
1 Tb honey
1/2 cup pumpkin
1 tsp pumpkin pie spice
2 Tb protein powder

Directions

Combine all in a blender & enjoy!

Finally perfected my pumpkin smoothie recipe with added protein! My protein levels are always low so I have to add protein powder into my smoothies whenever I can & try to keep them from being too chalky. If you like your smoothies on the thinner side, use half the Greek yogurt & half almond milk! 

My recommended protein powders:

Source Organic Whey Protein

It’s GMO free and sourced from the milk of grass-fed cows. Very important for those on the Wahl’s diet! Rich in protein and amino acids. 

Naked Casein 

GMO, gluten & hormone free. No sweeteners added. 

I’m on Instagram! @headcandyrobin

Marsala Beef Roast with Bone Broth for Paleo & Wahl’s Protocol

Ingredients

Beef Chuck roast
2 onions sliced
2 bay leaves
1 Tb thyme
2 Tb fresh rosemary
1 Tb fresh basil
Pinch of pepper flakes
2 cups Marsala wine
2 cups bone broth
Crumbled Gorgonzola
Cauliflower (optional)
Carrots (optional)

Directions

Tie roast in several places with butchers twine to keep together during cooking. Preheat bone broth in small saucepan.

Coat all sides with salt & pepper. Preheat a few tablespoons coconut or olive oil in a Dutch oven over medium heat & brown roast on all sides then set aside. Add onions, bay leaf, pepper flakes, and dried herbs (if using instead of fresh). Cook til onions are soft. Add carrots if using.

Add Marsala & place beef on top. Add preheated broth. Cover & cook on low simmer 1-1/2 hours, basting occasionally.

Remove beef, set aside & cover with foil. Turn heat up & reduce sauce. Add cheese to melt. Add fresh herbs (if using instead of dried).

I like to serve this with mashed cauliflower as a substitute for mashed potatoes topped with roast beef with a spoonful of gravy!
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Salmon with Orange Relish for Paleo and Wahl’s

Ingredients

4 wild caught salmon fillets (about 1 1/2 inches thick)
2 tsp extra virgin olive oil
2 tsp lemon juice
1-2 oranges (depending on size) (peeled and segmented)
1/4 C scallions (Sliced)
2 tsp Ginger (Grated)
1/4 cup slivered almonds
Sea salt & black pepper

Directions

Preheat oven to 500.

Segment oranges & cut into 1/2″ pieces. Drain oranges in a colander. Toss in a bowl with ginger, lemon juice and scallions.

Place sheet tray in 500 oven to preheat. Cut 3 diagonal slashes into skin side of salmon, not going in too deep. Pat both sides dry with a paper towel. Brush with extra virgin olive oil & season with sea salt & pepper on both sides.

Turn oven down to 275. Place the salmon skin side down on the preheated hot tray. Roast salmon 9-13 minutes until a thermometer temp reads 125.

Serve salmon topped with orange relish & sprinkle with slivered almonds.

** you can also substitute tangerines or any other variety of citrus for the oranges depending on the season! This is one of my favorite recipes and I’ve made it several times with different types of fruits including tangerines, clementines & blood oranges!

I’m on Instagram! @headcandyrobin

Grass Fed Rib Eye Steak with Herb Butter for Paleo and Wahl’s

  Ingredients 

•  1 Tb apple cider vinegar 
• 2 cloves garlic (minced)
•  2 Tb Worcestershire sauce 
• 2 Tb fresh rosemary (chopped) 
• 2 scallions (minced) 
• 2 Tb fresh parsley (minced) 
• 1/4 tsp red pepper flakes
  Sea salt
• 4 Tb unsalted butter
  Dried porcini mushrooms 
• 1 Bone In 100% grass fed Rib Eye Steak (About 2-1/2″ thick, about 2 lbs)
• Extra virgin olive oil for brushing

Directions

Grind mushrooms in spice grinder. Mix in bowl with garlic, vinegar, brown, 1 Tb Worcestershire, 1-1/2 Tb rosemary, pepper flakes & 2 tsp salt.

Cut 8 deep slits about 1″ apart all over steak. Fill each slit with some of mushroom mix & rub the rest all over steak. Transfer to a plate, cover with plastic & put in fridge for 2-4 hrs. Remove from fridge about 1 hour before cooking to bring to room temperature. 

 Combine butter, scallions, parsley, remaining Worcestershire, & remaining rosemary, and 1 tsp salt in a bowl. Cover & fridge til ready to use.

P

reheat grill to medium high. Turn off burners on one side. Brush steak with extra virgin olive oil & place on cooler side of grill. Cover & cook, turning occasionally, til thermometer reads 110, 20-30 mins. Move steak to hot side & cook 2 mins per side. Transfer to board & rest 15 mins, spreading with some of the butter.

Top steak with more butter to serve.
I’m on Instagram! @headcandyrobin

Tuna Steak Salad for Paleo and Wahl’s Protocol

Ingredients

4 Tuna Steaks
1 lemon
2 Tb. Dijon mustard
2 Tb. White wine vinegar
2 Tb. Fresh thyme
1 clove minced garlic
4 cups chopped kale
3 stalks celery chopped
4 plum tomatoes chopped
1/2 cup minced fresh parsley
1 onion chopped
1 can Cannelloni beans
1/4 cup extra virgin olive oil + 1 Tb

Directions

Preheat grill. Drizzle tuna with 1 Tb olive oil, salt & pepper.

Whisk lemon juice, thyme, vinegar, mustard & garlic. Gradually whisk in olive oil. Add kale, tomatoes, onion, beans, celery & parsley. Toss to combine.

Grill tuna 2-3 minutes on each side. Slice & arrange on salad.

Spinach Salad with Strawberry Dressing for Paleo & Wahl’s Protocol

Ingredients

2 Bags baby spinach
2 oranges (peeled & sectioned)
2 C Strawberries (1 cup sliced)
1-1/2 Tb balsamic vinegar
1 Tb Sunflower Seed Oil
2 tsp honey
Salt and freshly ground pepper
1/4 C almonds

Directions
In blender, combine 1 cup strawberries, vinegar, oil, honey, salt & pepper. In a bowl combine spinach, oranges, 1 cup sliced strawberries. Toss with dressing and top with almonds.

This salad is an easy way to pack a lot of the daily requirements in for those on the Wahl’s protocol! I always try to add extra almonds & strawberries to top off my salad cuz it’s delicious!!
I’m on Instagram! @headcandyrobin

Beef & Cabbage Stir Fry with Bone Broth for Paleo and Wahl’s Protocol

Ingredients

1 lb Sirloin steak (cut in 3/4″ strips)
2 Tb honey
12 oz beef bone broth (can sub beef broth)
2 Tb tomato paste
1 Tb Grey Poupon Country Dijon Mustard
1 head cabbage (cut in 1″ wedges)
1 tsp Caraway Seeds (Crushed)
1 C Carrots (1/2″ chunks)
2 Tb coconut oil
1 Onion (Sliced)
minced fresh parsley

Directions

Place cabbage and carrots in a covered saucepan with 1/4 cup of water over medium-high heat and bring to a boil. Reduce to low and continue cooking until vegetables are crisp-tender, 8-10 minutes. Drain and set aside.

Whisk bone broth, honey, tomato paste, mustard and caraway seeds together and set aside.

In skillet, add 2 Tb coconut oil. Add onion and sauté 4-5 minutes. Add beef and brown 3-4 mins. Pour in broth mix, cook & stir 3 minutes until bubbly. Toss in carrots & cabbage. Serve sprinkled with parsley.

I’m on Instagram! @headcandyrobin

Get your Greens Guacamole for Paleo and Wahl’s Protocol

Ingredients

2 small zucchini
5 scallions
2 kiwi
1 jalapeño
2 limes
1 bunch cilantro
2 avocado

Directions

Cut first 4 ingredients into large chunks. Pulse in food processor until finely chopped. Add diced avocado and blend, mashing to desired consistency. Add chopped cilantro and juice of 2 limes.

Serve with celery sticks, carrot sticks, gluten-free crackers & chips for dipping!

I’m on Instagram! @headcandyrobin

The Wahl’s Protocol Step 1

When transitioning to the Wahl’s Protocol, this is the first step. I have to eliminate gluten, processed foods, eggs and dairy from my diet. The point isn’t to live forever without the eggs and dairy, but if once I try them again to see if I have a reaction to them. It’s an elimination allergy test. I also have to keep sugars to a minimum.

Now for the additions. I have to eat 9 cups of vegetables every day, broken down as 3 cups of greens, 3 cups sulfur-rich and 3 cups colorful. I also have to add 100% grass fed meat and wild caught or responsibly farmed fish several times per week.

I also have a large list of supplements that I’ve added to my daily routine. I’m B12 deficient and don’t absorb the vitamin without an injection. So I have to self inject B12 shots every few weeks.

Vitamin D- nightly
Coenzyme Q-10 200mg 1 nightly
Fish oil 1-3g Morning
Kelp 600mg x1 Morning
Algae 500mg x2 Morning
Matcha green tea leaves daily
B12 shots- every 3 weeks
I’m on Instagram! @headcandyrobin

Stuffed Cubanelle Peppers for Paleo and Wahl’s with Fresh Lime Salad

Ingredients

For peppers:
8 cubanelle peppers (stalk & seeded)
3 Tb coconut oil
1/2 onion (chopped)
1 jalapeño (seeded & chopped)
3 cloves garlic (chopped)
1/2 yellow bell pepper (chopped)
1/2 red bell pepper (chopped)
2 packets Goya Sazon seasoning
1/3 cup warm water
1 teaspoon cumin
Sea salt to taste
Black pepper to taste
1 pound 100% grass fed ground beef
1 (15-ounce) can tomato sauce or diced tomatoes

For Salad:
1/2 red onion or onion (chopped)
1 bunch cilantro (chopped)
2 limes (juiced)
1 cob charred corn kernels
1 tablespoon extra virgin olive oil
1 head romaine lettuce or cabbage
feta Crumbles (optional)- omit if not allowing dairy

Directions

1. Preheat the oven to 350 degrees F.
2. In a small bowl, dissolve the sazon in warm water and set aside. Warm 2 tablespoons of coconut oil in a skillet over medium heat. Add the onion, bell pepper and jalapeno and saute for 5 minutes. Stir in the garlic. When the garlic begins to brown, add the sazon water, cumin, and season with salt and pepper, to taste. Saute until the aromas blend, about 3 minutes more. Remove from the heat, add 1/2 cup of the tomato sauce and set aside to cool slightly, about 5 minutes. Transfer to a large bowl and add the ground beef. Mix until evenly incorporated.
3. Stuff the cubanelle peppers with the ground beef mixture, using the end of wooden spoon to help ensure stuffing is tightly packed in. Brush the outside of the peppers with remaining oil and sprinkle with salt and pepper, to taste. Pour the remaining tomato sauce into an 11 by 9-inch baking dish and arrange the stuffed peppers in the dish. Bake until the peppers are golden brown and the internal temperature registers 140 degrees F on an instant-read thermometer, about 50 to 60 minutes.

For salad: combine all ingredients & sprinkle with lime juice, salt & pepper.

I’m on Instagram! @headcandyrobin