eat wild - amazon web services · to eat wild unpackaged natural foods to nourish their bodies and...
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eat
Wild15real food
Paleo reciPes
Zoe is a crossFitter and wellness blogger from Brisbane, australia. Her label Wildblend aims to inspire people to live an active, happy and healthy lifestyle, and to eat wild unpackaged natural foods to nourish their bodies and their souls. Her recipes are focused on fresh seasonal ingredients, and celebrating unprocessed, healthy whole foods with a dash of superfoods.
Meet Zoe
recipes
recipe measurements Key
T = Tablespoont = teaspoon
#01 - Cauliflower Turmeric Burger Buns
#02 - No-Bake Turmeric Protein Donuts
#03 - Grain-Free Broccoli Toast
#04 - Buttery Avocado Lime Cheesecake
#05 - Paleo Pavlova with Gooey Marshmallow Center
#11 - Healthy Sweet Potato Casserole With Pecans and Cacao Nibs
#06 - Keto Breakfast Burger with Avocado Buns
#12 - Low-Carb Cauliflower Fried Rice
#07 - Pasta Carbonara Recipe with Light Zucchini Noodles
#13 - Avocado Coconut Truffles with Dark Chocolate
#08 - Hidden Veggies Tiger Nut Brownies
#14 - No-Bake Chocolate Mint Protein Donuts
#09 - Golden Cauliflower Turmeric Flatbread
#15 - No-Bake Paleo Caramel Slice
#10 - Creamy Grain-Free Cauliflower “Oatmeal”
Copyright © 2017 by Paleohacks, LLC. All rights reserved.All material in this document is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.
Prep Time:
Ingredients: Instructions:
Cook Time: Yield:
Cauliflower TurMeriC
15 minutes 40 minutes 4 burgers
● 3 cups raw riced cauliflower*
● 4 eggs
● 1 cup LSA (mix made from ground flax
seed, sunflower seeds and almonds)
● 3 t turmeric powder ( I used Golden
Grind)
● 3 t nutritional yeast**
● ⅛ t black pepper
● ½ t sea salt
1. Preheat oven to 175ºC. Line a baking tray
with parchment paper.
2. In a medium bowl, mix all ingredients and
combine well with a spoon.
3. Transfer mixture to the lined baking tray.
Form 6-8 evenly sized balls and lay onto
baking sheet. Press down slightly.
4. Bake at 175ºC for 35 minutes, or until
golden.
5. Once baked, let cool completely (before
slicing).
6. Use 2 buns to create a traditional burger or
slice them in half for a sandwich-style bread.
7. Store buns in a container in the refrigerator
for up to one week.
Burger Buns
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no-Bake TurMeriC
45 minutes 5 minutes 8 servings
● 1½ cups raw cashews
● ½ cup (7 pieces) Medjool dates, pitted
● 1 T vanilla protein powder
● ¼ cup shredded coconut
● 2 t maple syrup
● ¼ t vanilla essence
● 1 t turmeric powder
● ¼ cup dark chocolate (for topping)
1. combine all ingredients (except the
chocolate) in a food processor and process
on high until a smooth and sticky cookie
dough forms.
2. Roll batter into eight balls and firmly press
into silicone donut mold.
3. cover mold with plastic wrap and place in
freezer 30 minutes to set.
4. For the chocolate topping, pour a cup of
water into a saucepan and bring to a boil.
5. Then place a smaller saucepan on top of
the pan and add the chocolate to the bowl.
Stir gently until the chocolate is completely
melted.
6. Once set, remove donuts from mold,
drizzle with dark chocolate and store in an
airtight container in the fridge.
Protien Donuts
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02REcIpE #EAT wIld - recipes
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Grain-free
30 minutes 10 minutes 6 serving
● 2 cups raw grated broccoli
● 4 eggs
● ½ cup almond meal
● ½ cup ground linseed
● ½ t sea salt
1. Preheat oven to 350ºF. Line a baking tray
with parchment paper.
2. In a medium bowl, mix all ingredients and
combine well with a spoon.
3. Transfer mixture to the lined baking tray
and evenly press it into a rectangle. Make
sure the layer is about 1 centimeter thick.
4. Bake for 30 minutes, or until golden.
5. Once baked, cool completely and gently
peel the parchment paper from the toast.
6. Slice toast into 6 pieces.
7. Store toast in a container in the refrigerator
for up to one week. You can also make a
larger batch and freeze it.
Broccoli Toast
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03REcIpE #EAT wIld - recipes
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BuTTery avoCado
20 minutes 6½ hours 8 serving
For the base:
● ½ cup Medjool dates (pitted and soaked)
● 2 cups raw almonds (250g)
● 2 T cacao powder
For the filling:
● 1½ avocados (pitted and peeled)
● 2 cups raw cashews (soaked overnight
in water)
● ¼ cup cold pressed coconut oil
● Juice of 1 lime
● 3 T maple syrup
● ½ cup full-fat coconut cream
1. For the base: Add all base ingredients to
a blender and blend until a sticky “cookie
dough” forms.
2. press the dough into a round 8-inch
baking dish lined with parchment paper. Set
aside.
3. For the filling: Add all filling ingredients to a
blender and blend until smooth and creamy.
4. pour the mixture on top of the base.
5. place in freezer overnight for at least 6
hours.
6. Thaw for 30 minutes before serving.
Lime Cheesecake
04REcIpE #EAT wIld - recipes
04REcIpE #EAT wIld - recipes
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Paleo Pavlova
20 minutes 1 hr 20 min 8 serving
For the meringue:
● 4 egg whites (at room temperature)
● pinch of sea salt
● 1 t apple cider vinegar
● 1 T arrowroot starch
● 1 cup coconut sugar (ground to fine
dust)
For the topping:
● whipped coconut cream
● Fresh seasonal fruit
1. Preheat oven to 250ºF, and adjust the rack to the middle position.
2. Line a baking sheet with parchment paper.
3. Grind the coconut sugar in a food processor to a fine dust.
4. In a small bowl, mix the sugar and arrowroot together. Set aside.
5. place the egg whites and salt in the bowl of a standing mixer. Using the whisk attachment, whip the egg whites on low until they start to foam.
6. Add the vinegar and slowly increase the speed to high. Beat for 5-7 minutes, until soft glossy peaks have formed.
7. with the mixer on medium speed, slowly add the sugar and arrowroot mixture—one tablespoon at a time. Once all of the sugar has been added, increase the speed back to the highest setting. Continue to whip until stiff, glossy peaks form and hold their shape.
8. Fill a piping bag with meringue, and pipe it onto the lined baking sheet in small 3.5” circles. Try to make the edges a bit higher (like a birds nest).
9. Place the meringue into the oven. Bake for 1 hour 20 minutes at 250ºF—or until the outside is dry to touch. (Time depends on size of your meringue. Do not open the oven while baking.)
10. Turn off the oven, and allow the pavlova to completely cool before you take it out.
11. Once cooled, top with coconut whipped cream and your favorite fruit.
12. Serve immediately.
Marshmallow Center
05REcIpE #
wITh gooey
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KeTo BreaKfasT BurGer
15 minutes 5 minutes 1 serving
● 1 ripe avocado
● 1 egg
● 2 bacon rashers
● 1 red onion slice
● 1 tomato slice
● 1 lettuce leaf
● 1 T paleo mayonnaise
● Salt and pepper, to taste
● Sesame seeds, for garnish
1. place the bacon rashers on a cold frying pan.
Turn the stove on and start frying the bacon.
When bacon beings to curl, flip it with a fork.
Continue cooking the bacon until it is crispy.
2. Remove the bacon from the pan and crack
the egg into the same pan, using the bacon fat
to cook it. Cook until the white is set but the yolk
is still runny.
3. Slice the avocados in half width-wise. Remove
the pit and use a spoon to scoop it out of its skin.
4. Fill the hole where the pit used to be with
paleo mayonnaise.
5. layer with lettuce, tomato, onion, bacon, and
fried egg.
6. Top with the second half of the avocado.
7. Sprinkle with sesame seeds.
Avocado Buns
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wITh
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06REcIpE #EAT wIld - recipes
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PasTa CarBonara
10 minutes 10 minutes 2 servings
● Spiralizer
● Medium bowl
● Medium saucepan
● Whisk
● Skillet
1. For the carbonara sauce, whisk eggs and
arrowroot in a medium bowl to combine. Bring
coconut cream to a boil in a medium saucepan.
Reduce the heat, whisk in egg mixture and
arrowroot, and cook over low heat until sauce
thickens. Season with salt and pepper.
2. Heat ghee in a skillet over high heat, add
bacon and fry until it starts to color.
3. Reduce heat to medium, add garlic and cook
for a couple of minutes.
4. Add the spiralized zucchini noodles and stir
until just tender, about 1 minute.
5. Remove from heat, toss zucchini in egg sauce,
and fold in more yeast for extra cheesy flavor.
6. Serve topped with fresh parsley, chili flakes or
grated macadamia nuts.
Zucchini Noodles
07REcIpE #
wITh light
Ingredients:
● 3 medium zucchinis, spiralized into
noodles
● 2 bacon slices
● ½ clove garlic, crushed
● Ghee or coconut oil, for cooking
● 2 eggs
● 1 T arrowroot starch
● ½ cup coconut cream
● 1 T nutritional yeast (more if desired)
● Salt and pepper, to taste
● Fresh parsley, chili flakes or grated
macadamia nuts (for topping)
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Prep Time:
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HiDDeN VeGGieS
35 minutes 10 minutes 12 servings
● Square baking dish
● Medium bowl
● Blender
● Small saucepan
1. preheat the oven to 350ºF.
Line a square baking dish with parchment
paper.
2. Combine all dry ingredients (tigernut flour, raw
cacao powder, bicarb soda) in a medium bowl.
3. Add the dates, eggs, raw chocolate chunks,
and vinegar to a blender. Blend until well
combined.
4. Make a well in the dry ingredients, then gently
pour wet ingredients into the center. Stir until
combined.
5. Add the grated zucchini to the mixture and
combine.
6. Pour mixture into lined baking dish.
7. Bake for 35 minutes or until toothpick inserted
in the center comes out clean.
8. let cool completely.
9. For the ganache: Heat the milk in a small
saucepan until just simmering, then transfer to
mixing bowl.
10. Add the chocolate to the bowl and cover so
it can melt.
11. Add the chocolate milk mixture, salt and
dates to a blender. Blend until smooth and
creamy.
12. Frost brownies generously with ganache.
Slice into 12 even squares.
BrowniesTiGer nuT
Ingredients:
For the Brownies:
● 1 cup tigernut flour
● ⅓ cup raw cacao powder
● 1 t bicarb soda
● 2 eggs
● 2 medium zucchini, grated
● ¼ cup raw chocolate, chopped
● 1 T apple cider vinegar
● ½ cup Medjool dates, pitted (7 dates)
For the Ganache:
● ¼ cup non-dairy milk
● ½ cup raw chocolate, chopped
● ½ cup Medjool dates, pitted (7 dates)
● pinch of sea salt
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08REcIpE #EAT wIld - recipes
Prep Time:
Ingredients: Instructions:
Cook Time: Yield:
Golden Cauliflower
30 minutes 10 minutes 8 slices
● 2 cups raw riced cauliflower
● 4 eggs
● 1 cup almond meal
● 3 t turmeric powder
● ½ t sea salt
1. Preheat oven to 350ºF. Line a baking tray with
parchment paper.
2. In a medium bowl, mix all ingredients and
combine well with a spoon.
3. Transfer mixture to the lined baking tray and
evenly press it into a rectangle. Make sure the
layer is about ½-centimeter thick.
4. Bake at 350ºF for 30 minutes, or until golden.
5. Once baked, cool completely and gently peel
the parchment paper from the flatbread.
6. Slice flatbread into 8 pieces.
7. Store bread in a container in the refrigerator for
up to one week.
Flatbread
09REcIpE #
TURMeRiC
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09REcIpE #EAT wIld - recipes
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CreaMy Grain-free
10 minutes 5 minutes 2 servings
● 2 cups raw riced cauliflower
● 1 cup almond milk (or any plant milk)
● ½ tsp cinnamon powder
● ¼ tsp lucuma powder (optional)
● 4 Tbsp toasted coconut flakes
● 1 tsp maple syrup (or sweetener of
your choice)
● 2 Tbsp unsweetened almond butter
1. Preheat oven to 350ºF. Line a baking tray with
parchment paper.
2. In a medium bowl, mix all ingredients and
combine well with a spoon.
3. Transfer mixture to the lined baking tray and
evenly press it into a rectangle. Make sure the
layer is about ½-centimeter thick.
4. Bake at 350ºF for 30 minutes, or until golden.
5. Once baked, cool completely and gently peel
the parchment paper from the flatbread.
6. Slice flatbread into 8 pieces.
7. Store bread in a container in the refrigerator for
up to one week.
“Oatmeal”
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cAUlIFlOwER
EAT wIld - recipes
10REcIpE #EAT wIld - recipes
Prep Time:
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sweeT PoTaTo Casserole HeALTHY
5 minutes 30 minutes 6 servings
For the base:
● 4 cups sweet potatoes (peeled and
cubed)
● 2 organic eggs
● ½ cup full fat coconut milk
● ¼ cup pure maple syrup
● ½ teaspoon ground cinnamon
For the topping:
● 1 cup raw pecans
● ¼ cup raw cacao nibs
● ¼ cup pure maple syrup
● ½ teaspoon vanilla extract (preferably
alcohol-free)
● ½ teaspoon ground cinnamon
● pinch of sea salt
1. preheat oven to 350ºF
2. place sweet potatoes in a medium saucepan,
cover with water and bring to a boil. Cook until
soft.
3. Transfer sweet potatoes to a high-speed
blender, add eggs, coconut milk, cinnamon, and
maple syrup. Blend until smooth.
4. Grease a 20 x 20 cm (8 x 8 inch) square pan
with coconut oil.
5. Transfer sweet potato mixture into square pan.
6. In a small mixing bowl, combine pecans,
cacao nibs, maple syrup, cinnamon, vanilla and
sea salt until evenly coated. pour mixture on top
of sweet potato mixture.
7. Bake for 30 minutes or until topping is golden.
8. Serve while hot. drizzle with extra maple
syrup if desired.
Tip: Store leftovers in an airtight container in the
fridge for up to one week.
Pecans & Cacao Nibs
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wITh
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11REcIpE #EAT wIld - recipes
Prep Time:
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low-CarB CauliflowerHeALTHY
10 minutes 15 minutes 4 servings
● ½ head cauliflower, finely grated
● 1 small onion
● 2 Tbsp sesame oil
● ¼ tsp red chili, diced
● ¼ tsp ginger, diced
● 1 garlic clove, minced
● 2 cups broccoli florets
● 2 small carrots, cubed
● 2 beaten eggs
● 1 cup bean sprouts
● 1 cup spring onion, chopped
● Juice ½ lime
● 3 Tbsp coconut aminos (or tamari
sauce)
1. Heat the sesame oil in a large skillet over
medium low heat.
2. Add the onion, ginger, chili, garlic, carrot
and broccoli and stir fry until fragrant, about 5
minutes.
3. Add the cauliflower and bean sprouts and stir-
fry for 5 minutes or until soft.
4. Turn the heat down, push the cauliflower rice
to the sides of the skillet, and add the eggs in
the middle.
5. Stir until the eggs are fully cooked.
6. Stir in the coconut aminos, lime juice and
spring onions just before serving.
Fried Rice
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12REcIpE #EAT wIld - recipes
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CoConuT TrufflesAvOcAdO
20 minutes 30 minutes 12 servings
For the truffles:
● 2½ cups shredded coconut,
unsweetened
● 2 Tbsp coconut oil, melted
● ¼ cup maple syrup
● ¼ cup avocado, mashed
For the chocolate coating:
● ½ cup melted coconut oil
● ¾ cup raw cacao powder
● ¼ cup maple syrup
1. Mix the shredded coconut, maple, coconut oil,
and avocado. I used my hands to blend it well.
2. Form the mixture into small balls by squeezing
until a ball forms.
3. Once you have the balls rolled, freeze for 1
hour or so until they are firm.
4. For the chocolate coating, whisk the
ingredients together in a bowl until smooth.
5. Remove the truffles from the freezer and
insert a skewer through the middle (don’t poke
through them).
6. One by one dip them into the chocolate
coating and place in the fridge to set.
7. Dust with matcha powder (optional)
Tip: You can double coat your truffles with
leftover chocolate once the first layer has dried.
Dark Chocolate
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wITh
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Prep Time:
Ingredients: Instructions:
Cook Time: Yield:
ChoC MinTRAw
15 minutes 2-4 hours 6 servings
● 1 cup raw almonds
● ½ cup Medjool dates, pitted*
● ¼ cup raw cacao powder
● 1 Tbsp Amazonia Raw Cacao Protein**
● 1 Tbsp coconut flower nectar (or
agave, rice malt, maple, honey)
● 3 drops of food grade peppermint
essence
● ¼ tsp vanilla bean powder
Notes:
* i used Medjool dates for this recipe.
Medjool’s are a fresh (not dried) date
variety and therefore don’t need to be
soaked like dried dates. Fresh dates
are generally less sugary and more
flavoursome. if you make this recipe using
dried dates, make sure to soak them
ahead of time.
** i’ve experimented a lot with protein
and found that most protein powders
make raw treats super dry and hard. i
specifically used Amazonia Raw Protein
for this recipes because it does not dry-
out raw treats.
1. Add almonds to a food processor or high-
speed blender and process until semi-fine
(almost flour-like but there should still be a few
chunky almond bits).
2. Add the dates, cacao, protein, sweetener,
peppermint essence and vanilla to the almonds
mixture and process everything until a sticky
cookie dough forms.
3. Divide mixture into 6 ‘portions’ and firmly press
into silicone donut mould.
4. cover mould with cling wrap and place in
freezer for 2-4 hours to set.
5. when set, remove from freezer, decorate with
dark chocolate and store in an airtight container
in the fridge.
Protein Donuts
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14REcIpE #EAT wIld - recipes
Prep Time:
Ingredients: Instructions:
Cook Time: Yield:
no-BaKe Paleo
15 minutes 2-4 hours 6 servings
Base:
● 1 cups raw almonds
● ½ cup coconut flour
● ¾ cup dates (soaked and pitted)
● 1 tbsp raw cacao powder
Caramel:
● 1 cup dates (soaked & pitted)
● ½ cup cashews (soaked & pitted)
● 2 tbsp rice malt syrup
● 2 tbsp almond butter
● 4 tbsp coconut oil
● 4 tbsp coconut milk
● 1 tsp vanilla extract
Chocolate Layer:
● ⅓ cup raw cacao powder
● ½ cup coconut oil
● ¼ cup maple syrup
1. For the base, add all ingredients to a high-
speed blender and blend until a sticky cookie
dough forms.
2. Press base into a lined (20x20cm) slice pan
until firmly packed.
3. For the caramel add all ingredients to a high-
speed blender and blend until creamy and
smooth.
4. Spread the caramel evenly onto the base and
put aside into the freezer to set.
5. For the chocolate top, whisk together the
ingredients until smooth.
6. Spread the chocolate sauce evenly on top of
the caramel filling. (Make sure the caramel is set
before you do this step!)
7. Pop it back into the freezer for about one hour.
8. Remove it from the tin, slice it up and store in
an airtight container in the fridge.
Caramel Slice
15REcIpE #EAT wIld - recipes
15REcIpE #EAT wIld - recipes
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