Well Fed 2: More Paleo Recipes for People Who Love to Eat

Well Fed 2: More Paleo Recipes for People Who Love to Eat

by Melissa Joulwan


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Product Details

ISBN-13: 9780989487504
Publisher: Smudge Publishing
Publication date: 10/22/2013
Pages: 210
Sales rank: 256,029
Product dimensions: 8.40(w) x 8.40(h) x 0.70(d)
Age Range: 3 Months to 18 Years

About the Author

Melissa Joulwan is the author of the best-selling Well Fed cookbook series and the award-winning blog MelJoulwan.com, where she writes about her triumphs and failures in the gym, in the kitchen, and in life. Her newest cookbook is Well Fed Weeknights: Complete Paleo Meals in 45 Minutes Or Less. 

After a lifetime of yo-yo dieting and food as the enemy, Melissa found the paleo diet in 2009 and has been happily following it ever since. That year, she also underwent a thyroidectomy. In the aftermath of the surgery and recovery, she became particularly interested in how diet affects hormones, body composition, mood, and motivation. These days, Melissa's workouts are just as likely to include yoga and meditation as lifting heavy things and sprinting to stay ahead of the stopwatch. 

Her first cookbook Well Fed appeared on the Wall Street Journal best sellers list, and Well Fed 2 was named one of the best books of 2013 by Amazon.com and was a Washington Post best seller. Melissa is the author of the recipes in the New York Times bestselling book It Starts With Food by Melissa and Dallas Hartwig. She writes a column for Paleo Magazine and her recipes have been featured in print in Low Sugar Living, Inspire Health, and Where Women Cook, and online at Buzzfeed.com, FoodNetwork.com, Nylon.com, PopSugar.com, and Men's Journal. She has been a featured chef for U.S. Wellness Meats and Lava Lake Lamb, as well as an instructor at Whole Foods. 

​Melissa, her husband David, and their cat Smudge are all currently living in Prague, Czech Republic where they're learning to adapt Czech and European cuisine to fit the paleo framework.

Read an Excerpt



By MELISSA JOULWAN, David Humphreys

Smudge Publishing, LLC

Copyright © 2011 Melissa Joulwan
All rights reserved.
ISBN: 978-0-9894875-0-4



I was born into a restaurant family.

Before you get the wrong idea, you should know a few facts: We lived in rural Pennsylvania, it was the late sixties, and no one was yet treating chefs like rock stars.

My grandfather owned The Garfield, one of those shiny chrome diners, where you could sit at the counter, sip on a bottomless cup of coffee, and wisecrack with the waitresses and other regulars. My dad ran The Country Squire Restaurant, a combination coffee shop, formal dining room, and motel.

I grew up in these restaurants and took my place in an extended family of cooks.

As a teen and young adult, I ate for pleasure, without too much concern for nutrition. Soon, even though I loved to eat and food was a major binding agent in my family, food became the enemy. I grew fat and unhealthy because I knew food, but I didn't know how to eat.

Now, because I follow a paleo diet, cooking and eating have again become a source of joy. Visualizing the meal, buying the healthy ingredients, chopping and stirring and working the alchemy that transforms ingredients into love in the form of food – these are a few of my favorite things.

My goal with this book is to teach you what I know about how to run a paleo kitchen and how to combine ingredients to become something truly nourishing for your body and soul and for the important people in your life.

The two essential tricks for happy, healthy eating are being prepared and avoiding boredom. Well Fed explains how to enjoy a "cookup" once a week so that you have ready-to-go food for snacks and meals every day. It will also show you how to mix and match basic ingredients with spices and seasonings that take your taste buds on a world tour.

I've kept the recipes as simple as possible, without compromising taste, and I've tested the recipes extensively to minimize work and maximize flavor. Where it makes sense, I've explained how you can cut corners on technique and when you'll have the best results if you follow my instructions. Some of the dishes are "project recipes," so I've included prep and cooking time to indicate which are quick enough for weeknights and which are perfect for lazy Sunday afternoons.

I'm from a melting pot family: Lebanese on Dad's side, Italian and Slovak on Mom's. From the time I could shove food into my mouth, I ate kibbeh and eggplant parmesan, and while Mom taught me to cook pancakes on weekend mornings, I picked up my dad's tricks for making baba ghanoush at dinner. The recipes in this book reflect my affection for traditional ethnic cuisines and for foods with contrasting flavors and textures, so that your healthy food also includes the luscious contrasts of sweet savory and crispy chewy.

Ultimately, I hope this book will make you feel that paleo eating – too often defined by what we give up – is really about what we gain: health, vitality, a light heart, and memorable meals to be shared with the people we love.


You've probably heard the paleo diet called a lot of things. Caveman Diet. Primal. Real Food. Paleo Lifestyle. Around our house we call it "Dino-Chow." All of these terms refer to roughly the same way of eating that's based on the idea that we feel our best – and are our healthiest, mentally and physically – when we mimic the nutrition of our hunter-gatherer ancestors.

I know it sounds a little groovy or like something from science fiction. But evolutionary biologists, chemists, and nutritionists are really onto something. When we remove inflammatory foods from our diets – foods that were not part of our ancestors' daily meals – we reduce our risk for "diseases of civilization" like heart disease, diabetes, and cancers. Additionally, our energy levels are better, we look years younger, and we enjoy life more.


To understand all of the science behind these nutritional guidelines, I recommend you turn to the same experts that educated me:

Whole9: Melissa and Dallas Hartwig are the big brains behind the wonderful Whole30 program that's helped thousands of people slay their sugar demons and create a new, healthy relationship with real food. They consume and digest all the paleo research so that foodies like us can simply learn how to eat. Thanks to Melissa and Dallas, I can now enjoy my food without measuring every meal or recording every bite in a food journal.

Robb Wolf: The author of The Paleo Solution goes deep into the geeky science with a sense of humor that makes it all easily understood and relevant to daily life. Robb's book broadened my understanding of the "why" behind the paleo lifestyle so it's easier to do the right "what" on a daily basis.

Mark Sisson: The author of The Primal Blueprint presents a compelling case for living more primally in every aspect of life: nutrition, exercise, sleep, socializing, and sex! I love what Mark has to say about finding time to play and taking advantage of modern conveniences without feeling beholden to a thoroughly modern (unhealthy) lifestyle.

Nora Gedgaudas: The author of Primal Body, Primal Mind explains how blood sugar swings – from too many carbohydrates, and inadequate protein and fat – contribute to mental illness and general unhappiness.

The Resources section (p. 156) includes more details about these mentors, as well as a comprehensive list of the sources I turn to for inspiration and information.


Let's get the bad news out of the way immediately: Paleo eating means avoiding many foods that top your list of favorites. Different paleo practitioners promote differing guidelines. I follow the standards outlined by Melissa and Dallas Hartwig of Whole9. The guidelines are fairly stringent, but they're based on the compelling idea that we should eat the foods that make us healthiest, and I can't argue with that.

My "No" List includes the following, and you won't find any of these foods in Well Fed recipes.

PROCESSED FOODS: As a former Doritos aficionado, I know it can be hard to give up junk food. But anything found in the middle of the grocery store, housed inside brightly-colored plastic or cardboard, is not a healthy choice.

GRAINS: Despite conventional wisdom, even whole grains are not a good idea. Grains include wheat, corn, oats, rice, quinoa, barley, and millet. They're to be avoided in all their devilish forms: bread, pasta, cereals, breading on fried foods, etc.

LEGUMES: All beans – including black, kidney, pinto, white, and chick peas – fall into this category, along with lentils, peas, and peanuts, including peanut butter. (I know! Sorry! I don't make the rules; I just share them.)

SOY: Soy is a legume, but I've called it out separately because it's insidious and can be found in unsuspected places, like cans of tuna. Soy is to be avoided in all its forms: edamame, tofu, meat substitutes, and food additives.

SUGAR: Sugar appears naturally in fruit, and you may eat fruit. Yay! But other natural sugars that are added to foods to sweeten them, like brown sugar, maple syrup, agave nectar, stevia, evaporated cane juice, and honey, are out. Also out are artificial sweeteners, like Splenda, Equal, Nutrasweet, and aspartame.

DAIRY: The source of milk doesn't matter – cow, sheep, or goat. Milk and the creamy things made from it are off our plates, including cream, butter, cheese, yogurt, and sour cream. Some paleo people eat grass-fed, full-fat dairy; for me, the negatives outweigh the pleasure.

ALCOHOL: There is no argument anywhere that alcohol makes us healthier. Plus, you have a drink, then your drink has a drink, and soon, you're face first in a pile of french fries with cheese sauce.

WHITE POTATOES: Some paleo people eat potatoes; I'm not one of them. The starch in white potatoes produces a strong insulin reaction and they have very little to offer nutritionally.

VEGETABLE OILS: This includes basic vegetable oil – which isn't made from vegetables at all! – as well as peanut, canola, sunflower, safflower, soybean, and corn oils.

Each of the No foods has its own unique properties that put it on that infamous list. Generally, these foods are excluded because they either produce blood sugar spikes, cause systemic inflammation, or both. Yes, some are so bad they both wreak havoc on your insulin levels and fire up your immune system. We very strongly dislike them. (We're looking at you, grains.)

So, there's potentially a lot of bad news in that list. I understand.

But I'm going to make you feel better right now ...

Take a deep breath and think of every kind of meat, seafood, vegetable, and fruit you can.

Now think of fat sources like coconuts and avocados and olives and nuts and seeds. Visualize your list. Looks great, right? That's a lot of delicious food. And that is what makes up the paleo diet.


When I tell people I don't eat grains, sugar, or dairy, they invariably look at me like I've got two heads or as if I'm speaking Swahili, then they ask The Question: "What do you eat?!"

Animals and plants.

Generally speaking, the paleo diet is made up of nutrient-dense foods that began with dirt, rain, and sunshine. They come from the earth and would be recognizable as food by a person from any time in human history.

We eat real food: animal-based protein, vegetables, fruits, and natural fat sources.


I have excellent habits 95% of the time. I sleep eight hours per night to recover from and prepare for CrossFit training and lifting heavy barbells. I keep the house stocked with paleo ingredients and cook nutrient-infused food, so we can eat paleo food every day.

Then on rare occasions, I indulge. I become a temporary slug, and give in to the temptation of corn-based chip products, buttered popcorn, and an icy-cold glass of Prosecco. I might also occasionally sip on a glass of Ouzo and eat whipped cream.

These minor transgressions are possible because I make deposits in the good health bank the rest of the time. Every workout, every good night's sleep, every paleo meal is a deposit so that every once in a while, I can make withdrawals in the shape of a food treat.

This way of living started about two years ago when I made the switch to the paleo diet. Before then, I didn't have such excellent habits.

From grade school to the day I graduated from college, I was a chubby nerd and an easy target. My parents were both exceptionally good cooks – my dad owned a restaurant and my mom won almost every cooking contest she entered. I wore Sears "Pretty Plus" jeans because I really liked food, and I really didn't like to sweat. After a broken ankle and innumerable playground insults (At a bus stop, I was once unfavorably compared to a whale by one of the neighbor kids.), I stuck with reading and practicing the piano and roller skating to the library. I don't know how many gym classes I missed because I was "sick" or "forgot" my gym clothes. I do know that my P.E. attendance put my otherwise stellar grade point average in jeopardy.

Even though I avoided sports, I secretly admired the athletic kids. They walked taller than the rest of us. When I was in tenth grade, my dad took me to Annapolis to see the Navy band play a concert, and for about three weeks, I was determined to get in shape so I could apply to the Naval Academy. I abandoned that dream because I was incapable of doing pushups and situps – and I was too embarrassed and overwhelmed to ask for help.

For most of my life, I was haunted by a deep desire to be different than I was. To be thin. To feel confident. To break the cycle of thinking of food – and my behavior – as "good" and "bad."

I joined Weight Watchers and became a Lifetime Member with a weight loss of more than 50 pounds. I signed up with a CrossFit gym and learned to love workouts that scared my socks off. But despite my successes, it was still my habit to celebrate and to grieve and to stress out and to relax with food.

Although I worked out regularly, I didn't feel as strong – inside or out – as I wanted to. I had insomnia and allergies and stomach aches. My body didn't feel like it belonged to me. Then in 2009, I learned I had a nodule on my thyroid. The risk of cancer was high, so I had the nodule surgically removed, and the doctor hoped that my remaining half-thyroid would continue to function. It held on for a few months, then stopped working. It was a very difficult time. It was like constantly having a case of the blues, and I was sluggish, foggy-headed, and desperately worried about re-gaining all the weight I'd worked so hard to lose.

Then I found Whole9.

It was surprisingly easy for me to give up grains, despite my deep affection for toast, but saying goodbye to my standard breakfast of blueberries with milk almost did me in. I did not approach the paleo rules with an open heart.

But I committed. I followed the eating guidelines. I made it a project to get eight hours of sleep every night. I worked with my doctor to find the right doses for my thyroid hormones. And finally, eventually, I got my body back.

I spent about three decades at war with my body, with my short legs and stocky frame and junk food cravings and emotional eating. In comparison, giving up grains and dairy was easy. And in return, I've forged a partnership with my body that uses good food as fuel.

Now I know when and how often I can indulge in non-paleo foods, and I enjoy those once-in-a-while treats like never before. The food tastes a lot better when it's savored and not followed by a chaser of self-recrimination. I finally know how to truly celebrate on special occasions, while I live clean and healthy the rest of the time.

Excerpted from WELL FED by MELISSA JOULWAN, David Humphreys. Copyright © 2011 Melissa Joulwan. Excerpted by permission of Smudge Publishing, LLC.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

Table of Contents

Welcome to Well Fed 2 001

What is Paleo? 003

My Paleo Story 007

The Best Version of You 009

The Whole30 010

30 Reasons to Whole30 011

How to be a Paleo Social Butterfly 014

Emotional Appetite vs. True Hunger 015

About This Book 017

The Recipe Pages 019

About The Recipes 021

The Paleo Kitchen

Essential Kitchen Tools 025

Your Paleo Pantry 027

Always In My Kitchen 029

Spice It Up! 031

Tasty Terminology 033

Quick Meals

Keep It Simple, Sweetie 039

Snacks in Seconds 040

What's the Big Deal About Breakfast?! 042

Burger Toppers 043

Dress Up Your Broccoli 045

Stuff to Put On Eggs 047

Paleo Flavor Boosters 049

Sauces & Seasonings

Olive Oil Mayo 053

Mayo Variations 054

BBQ Sauce 056

Almost Amba 058

Better Butter 060

Hoisin Sauce 062

Kickass Ketchup 064

Go-To Vinaigrette 066

Lizard Sauce 068

Romesco Sauce 070

Zingy Ginger Dressing 072

Tahini Dressing 074

Magic Dust 076

Sunrise Spice 078

Merguez Sausage Seasoning 080

Jerk Seasoning 082

Lebanese Seven-Spice Blend 084


Burgers, Balls & Bangers 087

(Lots of Variations!)

Old School Italian Meat Sauce 094

Piña Colada Chicken 096

Reuben Rollups 098

Thyme-Braised Short Ribs 100

Buffalo Chicken Salad 102

Cincinnati Chili 104

Crispy Chicken Livers 106

(Lots of Variations!)

Sunrise Scramble 108

Taj Mahal Chicken 110

Thai Basil Beef 112

Shrimp Scampi 114

(Lots of Variations)

BBQ Beef "Waffle" Sandwich 116

Deli Tuna Salad 118

Fiesta Pork Chops 120

Beef Stew Provencal 122

Chicken Nanking 124

Deconstructed Gyro 126

Chinese Five-Spice Pork Ribs 128

(Lots of Variations!)

Faux Pho 130

Italian Pork Roast 132

(Lots of Variations!)

Perfect Steak 134

Semi Sabich 136

Oven-Fried Salmon Cakes 138

(Lots of Variations!)

Tropical Chopped Salad 140

Lemon Lamb Tagine 142

Moo Shu Pork 144

Plantain Nachos 146

Stuffed Grape Leaves 148

Mulligatawny Stew 150

SB&J Burger 152

Scheherazade Omelet 154

(Lots of Variations!)

Tod Mun Chicken Cakes 156

Pan-Fried Sardines 158

West African Chicken Stew 160

Vietnamese Chicken Salad 162

Veggies & Salads

Steam-Sautéed Veggies 166

Basic Cauliflower Rice 167

Mashed Cauliflower 167

Roasted Spaghetti Squash 168

Zucchini Noodles 168

Simple Lemon Spinach 170

Tabbouleh 172

Balsamic Grilled Butternut 174

Casablanca Carrots 176

Classic Cole Slaw / Asian Slaw 178

Golden Cauliflower Soup 180

Mustard-Garlic Brussels Sprouts 182

Pan-Fried Plantains 184

Belly Dance Beet Salad 186

Citrus Cauliflower Rice 188

Roasted Cabbage Roses 190

Sesame Cucumber Noodles 192

Pizza Veggies 194

Herb Salad 196

Crisp-Sweet Collards 198

Sweet and Salty Broccoli Salad 200

Coconut Cauliflower Rice 202

Green Beans with Sizzled Garlic 204

Silky Gingered Zucchini Soup 206

Spring Chopped Salad 208

Sweet Potato Soup with Bacon 210

Thai Pink Grapefruit Salad 212

Garlic Creamed Spinach 214

Spaghetti Squash Fritters 216


Pear and Bacon Bites 220

Sunny Day Strawberries 222

Banana Pecan Ice Cream 224

Spiced Fruit Sticks 226


Recommended Resources 229

AIP Adaptations 231

$1 eBook Code 236

Metric Conversions 237

Recipe Credits 238

The Well Fed 2 Team 239

Well Fed… The Original 242

Recipe Index 243

What People are Saying About This

Melissa and Dallas Hartwig

For those of you who have already begun to live a better life thanks to the first Well Fed, welcome back! Here, you'll find enough recipe variations, inspiration, and excitement to propel you even further down your own individual path of health and happiness. For those who are starting with Well Fed 2, you are about to embark upon a journey. Trust us when we say these are not just recipes, and this is not just a cookbook. The information contained here ignites your spark — and will change your life the way it's changed so many others. — Melissa and Dallas Hartwig, authors of the New York Times best seller It Starts With Food

Mark Sisson

Mel Joulwan has done it again: a beautifully designed, inspirational, educational cookbook filled not only with her trademark fantastic recipes, but also loaded with her wit and warmth. Mel inspires me to keep doing what I do. She fully lives — and LOVES — the Primal/paleo lifestyle. — Mark Sisson, author of The Primal Blueprint, publisher of MarksDailyApple.com

Hilah Johnson

Melissa Joulwan's second cookbook Well Fed 2 is a delight to read, to look at, and to cook from. Not only does it contain literally hundreds of new recipes and ideas for the paleo cook, it's also a straight-forward and honest composition about what it means to eat paleo and how you can be the healthiest and best version of yourself.

As anyone familiar with her writing or her home-cooked meals would tell you, Melissa goes hard or not at all, and Well Fed 2 is no exception. From tips on eating out to a heartfelt discussion on emotional eating, stocking your paleo pantry, homemade condiment recipes, proteins, vegetables and side salads, even a few fruit desserts, this book has all its bases covered. Melissa is a creative and daring cook and her recipes will inspire you; in fact, creating your own variations is strongly encouraged through the "You know how you could do that?" feature on almost every recipe.

With its delectable recipes, beautiful photos, clear instructions, and cooking tips galore, Well Fed 2 will be at home in any kitchen and will doubtless become a classic. — Hilah Johnson, star of the internet TV show Hilah Cooking (hilahcooking.com)

Becca Borawaski Jenkins

I think my favorite part about Melissa's new cookbook Well Fed 2 is that it's a paleo cookbook that's actually paleo. Wait, no! My favorite part is that her attitude is as spicy as her recipes. Wait, no! Really my favorite part is that the playlist on page 30 includes half my favorite songs from high school. I love this book for about a hundred different reasons, and I'm ridiculously excited that it exists. On a serious note, it's wonderful to see a paleo cookbook that isn't full of honey, maple syrup, and molasses. These are legit paleo recipes, and they are legitimately tasty too. Melissa's recipes are unique and so is her personality. Combined, they make a fantastic experience while reading, cooking, and eating. — Becca Borawaski Jenkins, Managing Editor, BreakingMuscle.com

Jennifer Reese

From the Cincinnati Chili to a wonderfully simple Banana Pecan Ice Cream, the recipes in Well Fed 2 are so tempting you'll want to make them whether you're committed to a Paleo diet or just want to incorporate more whole foods into your diet. (And probably even if you don't.) — Jennifer Reese, author of Make the Bread, Buy the Butter: What You Should and Shouldn't Cook from Scratch

Michelle Tam

Melissa's done the impossible: she managed to improve on Well Fed, the most dog-eared, sauce-splattered, well-loved resource in my kitchen. No matter if you're cooking to impress a crowd or just yourself, Well Fed 2 offers everything a real food lover could hope for in a cookbook: international flavors, inventive tips, vivid stories, and stunning photography that dances off the page. I could cook out of this extraordinary book every single day. — Michelle Tam, author of Nom Nom Paleo: Food For Humans and the web site nomnompaleo.com


Austin, TX

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Well Fed 2: More Paleo Recipes for People Who Love to Eat 5 out of 5 based on 0 ratings. 4 reviews.
Anonymous More than 1 year ago
As someone who devoured  the original recipes in Well Fed the author's first cookbook, I was overjoyed when I read on Melissa's  blog, theclothesmakethegirl, that she was creating  and testing recipes for the sequel.  Well Fed 2 is even bigger and better than its predecessor.  Melissa's witty and friendly writing style make you want to read it from cover to cover.   In addition to her unique recipes and wealth of information on cooking, health and satisfying meals, each dish is beautifully represented in frame worthy photographs taken by her husband, David Humphreys.  From her exotic spice blends and savory sauces to her variations on ground meats in the Burgers, Balls and Bangers section Melissa encourages the novice and seasoned cook to take some liberties in the kitchen.  Whether you follow the paleo lifestyle or you are merely looking for some fantastic new recipes  Well Fed 2 will find a permanent place in your heart and in your kitchen.   
Anonymous More than 1 year ago
Anonymous More than 1 year ago
Great recipes.
Anonymous More than 1 year ago