eat Wild 15real food Paleo recipes

Transcription

1 eat Wild 15real food Paleo recipes

2 Meet Zoe 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.

3 recipes #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 #06 - Keto Breakfast Burger with Avocado Buns #07 - Pasta Carbonara Recipe with Light Zucchini Noodles #08 - Hidden Veggies Tiger Nut Brownies #09 - Golden Cauliflower Turmeric Flatbread #10 - Creamy Grain-Free Cauliflower Oatmeal #11 - Healthy Sweet Potato Casserole With Pecans and Cacao Nibs #12 - Low-Carb Cauliflower Fried Rice #13 - Avocado Coconut Truffles with Dark Chocolate #14 - No-Bake Chocolate Mint Protein Donuts #15 - No-Bake Paleo Caramel Slice Recipe measurements Key T = Tablespoon t = teaspoon 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.

4 Cauliflower Turmeric Burger Buns Prep Time: 15 minutes Cook Time: 40 minutes Yield: 4 burgers Ingredients: 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 Instructions: 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. EAT wild - recipes 01

5 EAT wild - recipes 01

6 no-bake turmeric Protien Donuts Prep Time: 45 minutes Cook Time: 5 minutes Yield: 8 servings Ingredients: 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) Instructions: 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. EAT wild - recipes 02

7 EAT wild - recipes 02

8 Grain-Free Broccoli Toast Prep Time: 30 minutes Cook Time: 10 minutes Yield: 6 serving Ingredients: 2 cups raw grated broccoli 4 eggs ½ cup almond meal ½ cup ground linseed ½ t sea salt Instructions: 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. EAT wild - recipes 03

9 EAT wild - recipes 03

10 Buttery Avocado Lime Cheesecake Prep Time: 20 minutes Cook Time: 6½ hours Yield: 8 serving Ingredients: 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 Instructions: 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. EAT wild - recipes 04

11 EAT wild - recipes 04

12 Paleo Pavlova with gooey Marshmallow Center Prep Time: 20 minutes Cook Time: 1 hr 20 min Yield: 8 serving Ingredients: 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 EAT wild - recipes Instructions: 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. 05

13 EAT wild - recipes 05

14 Keto Breakfast Burger with Avocado Buns Prep Time: 15 minutes Cook Time: 5 minutes Yield: 1 serving Ingredients: 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 Instructions: 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. EAT wild - recipes 06

15 EAT wild - recipes 06

16 Pasta Carbonara with light Zucchini Noodles Prep Time: 10 minutes Cook Time: 10 minutes Yield: 2 servings Tools: Spiralizer Medium bowl Medium saucepan Whisk Skillet 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) Instructions: 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. EAT wild - recipes 07

17 EAT wild - recipes 07

18 hidden veggies tiger nut Brownies Prep Time: 35 minutes Cook Time: 10 minutes Yield: 12 servings Tools: Square baking dish Medium bowl Blender Small saucepan 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 Instructions: 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. EAT wild - recipes 08

19 EAT wild - recipes 08

20 Golden Cauliflower Turmeric Flatbread Prep Time: 30 minutes Cook Time: 10 minutes Yield: 8 slices Ingredients: 2 cups raw riced cauliflower 4 eggs 1 cup almond meal 3 t turmeric powder ½ t sea salt Instructions: 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. EAT wild - recipes 09

21 EAT wild - recipes 09

22 Creamy Grain-Free Cauliflower Oatmeal Prep Time: 10 minutes Cook Time: 5 minutes Yield: 2 servings Ingredients: 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 Instructions: 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. EAT wild - recipes 10

23 EAT wild - recipes 10

24 Healthy Sweet Potato Casserole With Pecans & Cacao Nibs Prep Time: 5 minutes Cook Time: 30 minutes Yield: 6 servings Ingredients: 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 Instructions: 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. EAT wild - recipes 11

25 EAT wild - recipes 11

26 Healthy Low-Carb Cauliflower Fried Rice Prep Time: 10 minutes Cook Time: 15 minutes Yield: 4 servings Ingredients: 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) Instructions: 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 stirfry 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. EAT wild - recipes 12

27 EAT wild - recipes 12

28 Avocado Coconut Truffles With Dark Chocolate Prep Time: 20 minutes Cook Time: 30 minutes Yield: 12 servings Ingredients: 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 Instructions: 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. EAT wild - recipes 13

29 EAT wild - recipes 13

30 Raw Choc Mint Protein Donuts Prep Time: 15 minutes Cook Time: 2-4 hours Yield: 6 servings Ingredients: 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. Instructions: 1. Add almonds to a food processor or highspeed 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. ** 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 dryout raw treats. EAT wild - recipes 14

31 EAT wild - recipes 14

32 No-Bake Paleo Caramel Slice Prep Time: 15 minutes Cook Time: 2-4 hours Yield: 6 servings Ingredients: 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 Instructions: 1. For the base, add all ingredients to a highspeed 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 highspeed 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. EAT wild - recipes 15

33 EAT wild - recipes 15

34 Discover More PaleoHacks Cookbooks The Paleohacks Cookbook Collection Our bestselling cookbook collection will teach you everything you need for your Paleo lifestyle: Cook quick & easy Paleo meals at home (with over 200+ recipes to choose from) How to eat Paleo safely at restaurants (and avoid foods with sneaky ingredients like gluten & dairy) How to save money on real food (eat healthy, real meals even on a budget!) With over 200+ recipes at your disposal, you ll always have a delicious meal just minutes away. Get your copy here. Paleo Eats Enjoy a variety of delicious, simple, and gourmet Paleo recipes (created by Chef Peter Servold) Eat meals like Bacon Bars, Mongolian Red Pepper Beef, Pulled Pork, and over 75 more insanely tasty recipes Get the book shipped to your door for FREE - just pay shipping! With over 80 delicious chef-created Paleo recipes, you ll always have a tasty meal at hand! Get your copy here.

35 Paleo Snacks Enjoy a variety of delicious, simple, and gourmet Paleo snacks (created by our amazing team of chefs) Eat meals like Pecan & Banana Mini Bars, No-Bake Hazelnut Brownies, Pomegranate Chicken Bites, and over 75 more ridiculously tasty snack recipes! With over 80 delicious chef-created Paleo snack recipes, you ll never run out of tasty snacks for when you re at work, on the go, or traveling! Get your copy here. The Paleohacks Bone Broth Cookbook Enjoy a variety of delicious, simple, and gourmet Paleo Bone Broth Recipes (created by our very own Casey Thaler), which will help improve digestion, boost your immune system, and improve your hair, skin, and nails Try delicious bone broth recipes like Fire Chili, The Ultimate Wellness Bone Broth, Ocean Stew, and over 75 more ridiculously tasty broth recipes! With over 80 delicious Paleo Bone Broth recipes, you ll never run out of different ways to enjoy nature s ultimate superfood. Get your copy here.

36 eat Wild 15real food Paleo recipes for more, go to blog.paleohacks.com