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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

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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

EAT wIld - recipes 01REcIpE #

01REcIpE #EAT wIld - recipes

Prep Time:


Cook Time: Yield:

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


Prep Time:


Cook Time: Yield:

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.



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


Prep Time:


Cook Time: Yield:

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


Prep Time:


Cook Time: Yield:

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

EAT wIld - recipes

Prep Time:


Cook Time: Yield:

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

06REcIpE #

wITh

EAT wIld - recipes

Prep Time:

Tools: Instructions:

Cook Time: Yield:

PasTa CarBonara


● 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)

EAT wIld - recipes

Prep Time:

Tools: Instructions:

Cook Time: Yield:

HiDDeN VeGGieS


● 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)



Prep Time:


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.



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

EAT wIld - recipes

Prep Time:


Cook Time: Yield:

CreaMy Grain-free


● 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.



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”

10REcIpE #

cAUlIFlOwER

EAT wIld - recipes

Prep Time:


Cook Time: Yield:

sweeT PoTaTo Casserole HeALTHY


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


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

11REcIpE #

wITh

EAT wIld - recipes

Prep Time:


Cook Time: Yield:

low-CarB CauliflowerHeALTHY


● 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


Prep Time:


Cook Time: Yield:

CoConuT TrufflesAvOcAdO


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


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

13REcIpE #

wITh

EAT wIld - recipes

Prep Time:


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


Prep Time:


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


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


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Wild15real food

Paleo reciPes

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eat wild - amazon web services · to eat wild unpackaged natural foods to nourish their bodies and...

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