Well Fed 2 by Melissa Joulwan

We’ve only met Melissa Joulwan once in real life (at the inaugural AHS in 2011) but I feel like I know her so much better.  That may be due to the fact that I stalked her and that she was the very first person to share recipes with Chowstalker.  But anyone who reads her blog or has her first cook book, Well Fed: Paleo Recipes for People Who Love to Eat probably feels like they know her too because she’s such an open and entertaining writer!  If you don’t know Melissa or have either of her books, that needs to change.  And the best way to do that is get a copy of her latest cookbook, Well Fed 2: More Paleo Recipes for People Who Love to Eat.

Well Fed 2
Check out the 35 page PDF sampler file.

The 1st Well Fed blew people’s socks off and I admit that when I heard Melissa was writing a 2nd book, I wondered how she was going to keep from disappointing people when the bar had already been set so high.   Silly me.  Well Fed 2 is a truly spectacular follow-up and like a good movie series, it seems to pick-up right where the first book left off.

Some of what you’ll find in Well Fed 2:

  • 110 original Well Fed recipes plus tons of her famous “You Know How You Could Do That” variations. In addition, there’s 44 “no recipe required” food combos.
  • Lots of tips for managing your relationship with food including 30 reasons for doing a Whole30
  • Whole30 Approved Recipes – all but 2 of them can be used during a Whole 30, meaning they are grain-free, sugar-free, legume-free and dairy-free.
  • Paleo-ized International Cuisine including Deconstructed Gyro, Thai Basil Beef, Chinese Five-Spice Pork Ribs, Lemon Lamb Tagine, Belly Dance Beet Salad, and Sesame Cucumber Noodles.
  • Detailed instructions to modify over 100 of the recipes to comply with the autoimmune protocol of paleo.
  • Sausage! A whole section called “Burgers, Balls and Bangers” dedicated to international sausages.

Well Fed 2 is packed with delicious proteins, vegetables and sauces (using the good fats) which can be easily combined so that you could cook from this one book all year and never eat the same meal twice.  But one of the recipes from Well Fed 2 that Melissa makes almost weekly is her Oven-Fried Salmon Cakes which she’s letting us share with you!  We’re planning to serve them with “Awesome Sauce” but you’ll need to check page 54 of the book for that recipe. 😛

Well Fed 2 Salmon Cakes

Oven-Fried Salmon Cakes

Serves 2-4
Prep 15 minutes | Cook 30 minutes

1 (14.75 ounce) can wild-caught pink or red salmon
1 cup cooked (or canned) sweet potato, mashed
2 large eggs, beaten
1/2 cup almond flour
1/2 cup fresh parsley leaves, minced (about 2 tablespoons) 2 scallions, white and green, very thinly sliced
1 tablespoon Old Bay Seasoning
1 teaspoon salt
1 teaspoon hot sauce
1/2 teaspoon paprika
1/4 teaspoon ground black pepper zest from 1 lemon
2 tablespoons ghee, melted

Preheat the oven to 425F and cover a large baking sheet with parchment paper.

Drain the liquid from the salmon and using your fingers, crumble the fish into a large mixing bowl, removing the bones and flaking the fish. Add the sweet potato, eggs, almond flour, parsley, scallions, Old Bay Seasoning, salt, hot pepper sauce, paprika, black pepper, and lemon zest. Mix well and refrigerate for 10 minutes.

Brush the parchment paper with some of the melted ghee, then use a 1/3 measuring cup to scoop the cakes and drop them onto the parchment. The patties should be about 2 1/2 inches wide and about 1 inch thick. Brush the tops of the cakes with ghee, then bake for 20 minutes. Carefully flip each patty with a spatula and return to the oven. (Brush with more ghee if that tickles your fancy.) Bake an additional 10 minutes until golden brown and crisp. Serve with a squeeze of lemon juice and your sauce of choice.

A Worthy Addition

Melissa is a real foodie with foodie parents and foodie grandparents which is to say she grew up cooking and really knows her way around the kitchen.  Her recipes from the first book have been used by so many people that we could literally have a category on Chowstalker called “Inspired by Well-Fed”.  ( But for now, we have this. )  She and her husband Dave, who gets credit for the gorgeous photography and illustrations in Well Fed 2, have been eating paleo since 2009.  So unlike some of the e-books you’ll find on Amazon and other sources, this is a book you can trust, and is actually fun to read!   Well Fed 2 includes detailed instructions for every recipe and plenty of seasoned advice to help you become a better cook.  It truly is a worthy addition to the Well-Fed sequence and to any cook book library.

BTW, after we polish off the Salmon cakes, I’ve got my eye on Plantain Nachos drizzled with Lizard Sauce.

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