Your guide to healthy living
About...Page 2 Disclaimer...Page 3 Replacements Guide...Page 4 Wild Shopping Guide...Page 5 Wildblend s Favourites...Page 6 Let s Get Social...Page 7
This is my quest to fitness, health and happiness and I m soo happy that you are joining me. I m a healthnut obsessed with all things healthy in this world. I m in the process of becoming a qualified PT & nutritionist so that I can do what I love fulltime and be in service of others. My main goal is to help others achieve the same results I ve achieved through eating wild, natural, real foods and functional exercise.
The information provided in this ebook is for informational use only and is not meant to substitute consulting with your doctor or other health care professional. Use any information provided by in this guide at your own risk. Information regarding diet have not been evaluated by a health care practitioner and are not intended to diagnose, treat, cure, or prevent any condition. Consult your health professional with questions you may have about your health. Every body is different and reacts differently to certain foods. What works for me may not work for you. The information provided in this ebook purely serves as a guideline. All images and contents in this ebook are my own original creations and are copyrighted. All rights reserved. This ebook and it s contents cannot be used in any form for publishing or any other commercial purposes without prior permission from me.
Cold-pressed coconut oil Avocado oil 100% extra virgin olive oil Pastured lard (for meat eaters) Grass-fed butter (for meat eaters) MCT Oil Grass-fed ghee (for meat eaters) Coconut flour Almond flour Oat flour Dates Ripe banana Palmyra Jaggery Coconut sugar/nectar Rice malt syrup (non Paleo) Xylithol Raw honey Unsweetend applesauce Full-fat coconut milk Nut milks* Hemp milk Rice milk* *Keep in mind that these are considered processed foods and may contain sugar or additives. Check the ingredients or make your own nut/rice milk. Spiralized zucchini Spaghetti squash Minced cauliflower Always try and buy organic and if possible local products to ensure better quality and help support our environment.
broccoli asparagus avocado cauliflower spinach kale brussel sprouts cucumber bok choy cabbage lettuce pumpkin sweet potato zucchini celery blueberries strawberries raspberries blackberries coconut pineapple grapefruit pomegranate banana watermelon olives grass-fed beef grass-fed lamb wild game wild caught salmon wild caught trout pastured eggs medjool dates almonds acadamia sunflower seeds pumpkin seeds chia seeds hemp seeds goji berries mulberries coconut oil MCT oil extra virgin olive oil grass-fed ghee grass-fed butter pastured lard cilantro thyme oregano turmeric ginger chives garlic vanilla cinnamon pink himalayan salt raw apple cider vinegar raw cacao coconut milk almond flour glutenfree oats aluminium-free baking powder green tea bulletproof coffee
These are some of my favourite breakfast, lunch and dinner options. I mix and match and change these up a lot but this should give you a rough impression of how I usually eat. I don t always eat meat but have re-introduced some grass-feds meats into my diet after I d been a vegetarian for ten years. açai maca chlorella pitaya spirulina turmeric lucuma chaga mushroom matcha raw cheezecake blissballs banana bread nicecream Açai bowls Avocado choc mousse raw chocolate chia pudding açai bowl fresh berries olives avocado green smoothies fresh green juice celery sticks bulletproof coffee bone broth avocado sauteed spinach steamed broccoli poached eggs mixed green salad buddha bowls brussel sprouts green smoothies bone broth veggie soup Poke bowls bbq salmon/trout cauliflower/sweet potato mash aspargus cauliflower pizza
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Pitaya Ombre Crunchsicles For the popsicles - 2 Calypso mangoes, diced - 4 tsp Pitaya powder For the crunch - 4 Tbsp diced tigernuts For the chocolate drizzle - 4 Tbsp coconut oil, melted - 2 Tbsp maple syrup - 3 Tbsp raw cacao powder 1. For the popsicles, place the mango into a food processor or blender and blend until smooth. You may need to scrape down the sides then blend again to get out any chunks. 2. Add 1 Tbps of mango puree to each popsicle mould. 3. For the ombré effect, add 1 tsp Pitaya powder to the remaining mango puree and stir until combined. 4. Add 1 Tbps of Pitaya-mango puree to each popsicle mould. 5. Continue to add Pitaya powder to the mango puree, one teaspoon at a time, until the moulds are full. 6. Pop the lid on and push the wooden sticks into the popsicles. Place in the freezer for 3 hours or until set. 7. For the chocolate drizzle, combine all ingredients in a small bowl. Once combined, Transfer into a pouring bottle and allow to set in the fridge. 8. Once the popsicles are fully frozen (and ready to serve), dip base of moulds in warm-ish water and slide out the mould. 9. Place on cooling rack lined with baking paper. Drizzle with chocolate and diced tigernuts. Enjoy immediately.
Vanilla Mango Matcha Cheesecake Base - 1,5 cups raw almonds - 1 cup desiccated coconut - 1/2 cup dates (pitted & soaked) - 2 Tbsp raw cacao powder Vanilla Mango Layer - 1 cup raw cashews (soaked) - 1/2 cup full-fat organic coconut milk - 1/4 tsp vanilla powder - 1 Tbsp cold-pressed virgin coconut oil - 1 Tbsp rice malt syrup - 1/2 cup diced mango Vanilla Matcha Layer - 1 cup raw cashews (soaked) - 1/2 cup full-fat organic coconut milk - 1/4 tsp vanilla powder - 1 Tbsp cold-pressed virgin coconut oil - 1 Tbsp rice malt syrup - 1 Tbsp matcha powder
Vanilla Mango Matcha Cheesecake 1. For the base add all ingredients to a high speed food processor and blend until a sticky cookies dough froms. 2. Press base into a round approx. 16cm Ø lined baking tin and set aside. 3. For the mango vanilla layer add all ingredients to a high speed blender and blend until creamy and smooth. 4. Pour mango vanilla layer onto base and freeze for 1/2 hours. 5. For the matcha layer add all ingredients to a high speed blender and blend until creamy and smooth. 6. Pour on top of the mango layer and freeze for eight hours or overnight. 7. Decorate with fresh berries and raw chocolate. 8. Thaw for about 1/2 hour prior serving.
Raw Choc Peanut Butter Cups Base 4 Tbsp cold pressed coconut oil 4 Tbsp almond butter 1 Tbsp raw cacao powder 2 Tbsp agave syrup Filling 8 Tsp unsweetened peanut butter Topping 4 Tbsp cold pressed coconut oil 4 Tbsp almond butter 1 scoop PP3 protein powder 1 Tbsp raw cacao powder 2 Tbsp agave syrup 1. For the base place all ingredients in a high-speed blender and blend until smooth. Pour into 8 silicon muffin moulds and freeze for 30 minutes. 2. For the peanut layer spoon 1 Tsp of peanut butter into each muffin mould. 3. For the topping place all ingredients in a high-speed blender and blend until smooth. Evenly pour on top of each peanut butter mould and freeze for at least 1 hour. 4. Store in an airtight container in the fridge.
Vegan Chestnut Cream Cake Base - 1,5 cups raw almonds (200g) - 1 cup desiccated coconut - 1/2 cup dates (soaked & pitted) - 2 Tbsp raw cacao powder Chestnut Cream - 1 cup cashews (soaked) - 1,5 cups boiled chestnuts (200g) - 1/2 cup full-fat coconut cream - 1 Tbsp cold-pressed coconut oil - 2 Tbsp coconut flower nectar 1. For the base add all ingredients (except frozen raspberries) to a high speed food processor and blend until a sticky cookies dough froms. 2. Press base into a round approx. 16cm Ø lined baking tin and set aside. 3. For the chestnut cream add all ingredients to a high speed blender and blend until creamy and smooth. 4. Pour chestnut onto base and freeze for 1,5-2 hours. 5. Decorate with boiled chestnuts and raw chocolate. 6. Thaw for about 1/2 hour prior serving.
White Choc Matcha Passionfruit Slice Base 2/3 cup organic dates (pitted & soaked) 1 1/2 cups raw almonds 1 cup desiccated coconut 2 tbsp raw cacao powder Matcha Filling 1 1/2 cups raw cashews (soaked overnight in cool water) 1 tsp vanilla extract 1/4 cup organic full-fat coconut milk 1/4 cup cold-pressed virgin coconut oil 1/2 cup rice malt syrup (or sub coconut nectar, agave, maple) 1/4 cup raw cacao butter melted over a double boiler 1 tbsp Being Co matcha powder White Chocolate Passionfruit Filling 1 cup raw cashews (soaked overnight in cool water) 1 tsp vanilla extract 2 tbsp cup organic full-fat coconut milk 2 tbsp cold-pressed virgin coconut oil 2 tbsp rice malt syrup (or sub coconut nectar, agave, maple) 2 tbsp raw cacao butter melted over a double boiler 2 passionfruit (flesh of the ripe fruit, with the inner skin removed)
White Choc Matcha Passionfruit Slice 1. For the base add all ingredients to a high-speed food blender (I use a Vitamix) and blend until a sticky cookies dough forms. 2. Press base firmly into a square (20x20 cm) lined baking dish and set aside. 3. For the matcha layer add all ingredients to a high-speed blender and blend until creamy and smooth. 4. Pour matcha layer onto base and freeze for 1/2 hour. 5. For the white choc passionfruit layer add all ingredients to a high-speed blender and blend until creamy and smooth. 6. Spread the white choc passionfruit layer on top of the matcha layer and freeze for around 8 hours or over night. 7. Thaw around 30 minutes prior serving.
Raw Chocolate Fudge Slice 1 cup dates (pitted and soaked) 1 ripe avocado ½ ripe banana 1/2 cup raw cocoa powder 1 cup almonds ½ cup raw dark chocolate 1. Combine all the ingredients in a high-speed food processor until a sticky cookie dough forms. 2. Line a square baking dish with non-toxic parchment paper. 3. Spoon the mixture into the baking dish. 4. Decorate with nuts, raw cacao nibs, or chocolate chips. 5. Place in freezer for around 1 hour to set.
Raw Choc Raspberry Tarts with Pistachios & Rose Pedals Base: 1 cup unsweetened desiccated coconut 200g almond meal 1/2 cup organic dates (soaked & pitted) 2 tsp coconut nectar Filling: 1/2 cup organic raspberries 1/2 cup cashews (soaked) 1/4 cup raw cacao butter (melted) 1/2 cup organic coconut cream 1/2 cup raw cacao powder 3 tbsp coconut nectar Topping: 1/3 cup crushed pistachios organic rose pedals (optional) 1. For the base add all ingredients to a high-speed blender and blend until sticky cookie dough forms. 2. Press into two ø12cm round tart shells and place in freezer while you make the filling. 3. For the filling add all ingredients except the raspberries to a high-speed blender and blend until smooth. 4. Evenly fill the bottom of both tarts with raspberries and press down firmly. 5. Divide the filling into two parts and pour on top of the raspberries. 6. Top with pistachios and rose pedals. 7. Refrigerate to set for at least 2 hours. 8. Enjoy chilled!
Raw Strawberry Bounty Hearts Filling: - 1 cup unsweetend desiccated coconut - 1/4 cup fresh strawberries - 1/4 cup cold pressed coconut oil - 2 tsp coconut sugar (or sweetener of your choice) - 1 tsp açai powder (optional) Raw chocolate cover: - 1 cup cacao butter - 1 cup raw cacao - 1/2 cup agave syrup (or sweetener of choice) 1. For the filling add all filling ingredients to a high speed blender and blend until a smooth dough forms. 2. Press dough into silicon mold. 3. Place silicon mold into freezer and freeze for about 2 hours. 4. For the chocolate cover melt cacao butter in a small bowl on top of a bigger pan with an inch of water over medium heat. 5. When cocoa butter is completely melted, remove from heat and add cocoa powder, and sweetener. 6. Place all raw chocolate ingredients together in a high speed blender and blend until smooth.
Raw Strawberry Bounty Hearts 7. If the texture is too thick add extra (melted) cacao butter to the blender and blend again. 8. Take Bounty hearts out of the freezer, remove from mold and place them on a baking grid. 9. As fast as you can, coat the bounty hearts with the chocolate mixture and let them congeal in the fridge. (as you can see mine aren t perfect, I m working on learning the ropes with chocolate glazing) 10. Top with dried fruit, nuts or seeds. 11. Store in an airtight container in the fridge.
Raw Vegan Bounty Slice Base: - 2,5 cups almonds - ¾ cups dates (pitted & soaked) - ¾ cups desiccated coconut - 2 Tbsp raw cacao - 1 Tbsp full fat coconut milk - 2 Tbsp cold pressed coconut oil Bounty Layer: - 3 cups desiccated coconut - 3 Tbsp full fat coconut milk - 3 Tbsp coconut flower syrup - 4 Tbsp cold pressed coconut oil Chocolate Layer: - 3 Tbsp cold pressed coconut oil - 2 Tbsp nut butter (cashew or almond) - 2 Tbsp raw cacao - 2 Tbsp coconut flower syrup 1. For the base place all ingredients in the Vitamix and blend until a sticky cookie dough forms. Press base into a lined square baking tin and set aside. 2. For the Bounty layer place all ingredients in the Vitamix and blend until smooth. Pour over the base and spread evenly. 3. For the chocolate layer mix all ingredients in the Vitamix until smooth and creamy. Spread over the coconut layer and freeze for at least four hours or over night. 4. Thaw for about 30 minutes prior serving.
Sugarfree Chocolate Mousse (Vegan & Paleo) - 1 ripe avocados (pitted) - 2 frozen bananas - 4 tbsp raw cacao powder - 2 tbsp organic cold-pressed coconut oil - 1/2 tsp vanilla bean powder - 2 tsp agave syrup, to taste (more if you have a sweet tooth) 1. Place all ingredients into a high-speed blender and blend until smooth and creamy. 2. Layer with your favourite berries and place in freezer for at least 2 hours. 3. Enjoy chilled.
Raw Vegan Bounty Tart Base: - 1,5 cups almonds - 1/2 cup dates (soaked & pitted) - 4 tbsp raw cacao powder Filling: - 2 cups shredded coconut - 1/3 cup organic cold-pressed coconut oil - 1 tsp vanilla bean powder - 1/3 cup cashew butter - 1/3 cup frozen raspberries - 1/4 cup organic coconut nectar 1. Combine all base ingredients into a high speed blender or food processor and blend until it forms a sticky crumbly dough. 2. Press mixture into into a round approx. 16cm Ø lined baking tin. 3. Place in freezer while you make the filling. 4. For filling place all ingredients into a high speed blender or food processor and blend until all ingredients are combined evenly. 5. Pour the filling on top of the base and freeze for around 4 hours. 6. Decorate with raw chocolate and thaw for around 1 hour prior serving.
Raw Vegan Choc Raspberry Cheesecake Base - 1,5 cups almonds - 1 Tbsp raw cacao - 1/2 cup dates (pitted & soaked) - 1/3 cup frozen raspberries Chocolate Layer - 1 cup cashews (soaked for min. 1hour) - 1 Tbsp cold pressed coconut oil - 1 Tbsp raw cacao - 1/2 cup coconut milk (full fat) - 1 Tbsp coconut flower syrup Raspberry Layer - 1 cups cashews (soaked for min. 1hour) - 1 Tbsp cold pressed coconut oil - 1/4 cup coconut milk (full fat) - 2 Tbsp coconut flower syrup - 1/2 cup frozen raspberries 1. For the base add all ingredients (except frozen raspberries) to a high speed food processor and blend until a sticky cookies dough froms. 2. Press base into a round approx. 16cm Ø lined baking tin and spread the frozen raspberries evenly over the base. 3. for the chocolate layer add all ingredients to a high speed blender and blend until creamy and smooth. 4. Pour chocolate layer onto base and freeze for 1,5-2 hours. 5. For the raspberry layer add all ingredients to a high speed blender and blend until creamy and smooth. 6. Spread the raspberry layer on top of the chocolate layer and freeze for around 8 hours or over night. 7. Decorate with raw chocolate and fresh raspberries. 8. Thaw around 30-45 minutes prior serving.
Raw Oat Bars with Cashew Lemon Frosting 1 cup dates (pitted & soaked) 2 cups your favourite oat muesli 1 cup coarsely chopped almonds 1/4 cup honey 2 tbsp almond butter 1. Place dates, honey and almond butter in a high-speed food processor and process until smooth and creamy. 2. Place oats and almonds in a large bowl and combine with gooey date mixture. 3. Once thoroughly mixed, transfer to a lined (20 x 20 cm) square baking dish. 4. Press down firmly until flattened.
Raw Oat Bars with Cashew Lemon Frosting Icing 1 cup soaked cashews 2 tbsp rice malt syrup 3 tbsp cold-pressed coconut oil 3 tbsp fresh lemon juice 1. Soak cashews overnight (or at least 4 hours) in water and then drain. 2. Process icing ingredients in a high-speed blender until smooth and cream 3. Pour onto oat mixture and spread evenly. 4. Cover with cling wrap and place in freezer for 2 hours to set. 5. Remove bars from dish and chop into even bars or squares. 6. Store in an airtight container in the fridge or freezer (depending where you live) to keep fresh. I have to store mine in the freezer due to 32+ degrees.
Avocado Lime Cheesecake (raw vegan & Paleo) Base: - ½ cup dates (pitted & soaked) - 2 cups almonds (equals 200g) - 1 cup dessicated coconut - 2 tbsp du Chocolat cacao powder Cheesecake filling: - 1 ripe avocado - 1 cup cashews (soaked) - 1 tbsp cold pressed coconut oil - juice of 1 lime - 2 tbsp coconut nectar - ½ cup organic coconut milk 1. For the base add all ingredients to a high-speed food processor and process until a sticky cookie dough forms. 2. Press the dough into a round approx. 16cm lined baking tin and set aside. 3. For the filling add all ingredients to a high-speed blender and blend until smooth and creamy. 4. Pour the mixture on top of the base and place in freezer overnight or at least 8 hours. 5. Thaw for ½ hour prior serving.
Vanilla Chia Almond Pudding with Mango Puree Chia pudding: - 2 tbsp chia seeds - 1/2 cup almond milk - 1 tsp vanilla bean paste - 2 tsp rice malt syrup (or sweetener of your choice) Mango Puree: - 1 ripe mango - 1 tsp rice malt syrup (optional) Toppings: buckwheat, blueberries 1. For the chia pudding combine the ingredients in a jar and mix well. 2. Place in the fridge to soak overnight. The chia seeds will at least triple in size. 3. In the morning, stir the chia pudding until you get a smooth, creamy consistency. 4. For the mango puree place the mango and sweetener in a high speed blender and blend until smooth and creamy. 5. For the caramelised buckwheat heat up the buckwheat, sweetener and some coconut oil in a sauce pan and stir until golden brown. (Careful with the heat don t burn it!) 6. Layer the chia pudding and mango puree into 2 glas jars and top with caramelised buckwheat and blueberries. 7. Chill in the fridge for about 2 hours prior serving.
Raw Peanut Butter Banana Cheesecake Base: - 1/2 cup raw almonds - 4 organic dates (pitted & soaked) - 1 tsp raw organic cacao powder Filling: - 4 tbsp coconut milk - 2 tbsp liquid sweetener - 2 tbsp cacao butter (liquified) - ½ cup cashews (soaked) - 2 tbsp peanut butter - ½ banana 1. For the base add all ingredients to a high speed blender and blend until a sticky cookie dough forms. 2. Press your dough evenly over the base of an approx. 10cm baking tin. 3. Place in your fridge while you make the filling. 4. For the filling, blend all ingredients in a high speed blender until smooth and creamy. 5. Scoop mixture ontop of your base and put back into freezer to set. 6. Allow to defrost for around 20 minutes prior serving. 7. Top with peanut butter and raw chocolate.
Turmeric Lemon Blissballs - 1 cup blanched almond meal - 1/2 cup organic dates (soaked & pitted) - 1/2 cup unsweetened desiccated coconut - 2 tsp coconut nectar - 2 turmeric powder capsules - zest of 1 organic lemon - extra unsweetened desiccated coconut for rolling 1. Add all ingredients to a high speed blender and blend until a sticky cookie dough forms. 2. Form into aprox. 10 balls. 3. Roll in desiccated coconut and place in fridge to set. Note: You can and add more lemon zest or some even lemon juice if you want more tang!
Paleo Christmas Caramelitos 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 1/3 cup raw cacao powder ½ cup coconut oil ¼ cup maple syrup 1. Preheat the oven to 140 C. 2. Heat up the coconut milk in a medium saucepan. 3. Whisk the eggs until creamy, heavy and thick (2-3minutes). 4. Slowly add the warm coconut milk to the eggs mixture and continue whisking until well combined. 5. Return the mixture into the saucepan and stir under medium heat until it starts to thicken. 6. Remove from the heat and stir through the maple syrup and vanilla powder. 7. Evenly divide the berries between four ramekins and pour the coconut mixture over the top. 8. Fill baking pan ¾ with water. Fill ramekins with custard mixture and place into pan. 9. Bake for 30 minutes or until there is no jiggle left in the custard when shaken. (try not to overcook or custard may become eggy) 10. Allow to cool before serving.
Poppy Seed Cake with Raspberry Chia Jam Poppy Seed Layer 200g grass-fed butter (softened) 6 eggs ½ cup coconut sugar (100g) 2 cups ground poppy seed (200g) 1 cup hazelnut meal (100g) ½ Tsp vanilla bean extract pinch of cinnamon 1. Preheat oven to 160 C and line a 24cm Ø baking dish with non-toxic baking paper. 2. Place the butter along with the sugar in a large mixing bowl. Use an electric whisk to beat butter and sugar until light and fluffy. This may take up to 4 minutes. 3. Separate the eggs and add the yolks to your butter mixture. Beat for another 2 minutes. 4. Then add poppy seeds, hazelnut meal, cinnamon and vanilla bean extract to the mixture and whisk until well combined. 5. Place the egg whites into a large, tall bowl (clean & dry) and set your mixer to medium-high speed. Whip until whites are glossy and stand in stiff peaks. 6. Gently fold the egg whites together with the butter mixture until just combined and smooth. 7. Pour batter into baking dish and bake at 160 C for around 60 minutes.
Poppy Seed Cake with Raspberry Chia Jam Raspberry Chia Jam 500g frozen raspberries 1 Tsp agar agar powder 3 Tbsp cia seeds 2 Tbsp water 1. Throw all the ingredients into a saucepan and heat over medium heat until the mixture begins to bubble. Reduce the heat and whisk constantly until thickened (raspberries need to dissolve), about 3-5 minutes. 2. Pour on top of your baked poppy seed cake and place in fridge to set, about 30 minutes.
Raw Raspberry Choc Cheezecake Base: - 2 cups of hazelnuts - 3/4 cup organic dates (soaked & pitted) - 1/4 cup organic raw cacao powder - 1 tsp Coconom coconut sugar Cheezecake Filling: - 2 cup raw cashews (soaked & rinsed) - 1/4 cup organic coconut oil & ghee blend (I used Primal Collective FAT) - 1/4 cup coconut sugar (I used Coconom) - 1 tsp vanilla bean extract - 1 can organic coconut cream (400mls) Superfood Powders (added separately to each layer): - 1/4 cup DuChocolat Cacao Powder - 4 tbsp Feinstoff Raspberry Powder Swirl (optional): - 1/4 Pink Pitaya blended (or fruit of your choice) Note: You can swop and substitute the sweetener if you prefer a different sweetener. This cake can be made vegan by replacing the coconut & ghee blend with coconut oil.
Raw Raspberry Choc Cheezecake 1. For the base place all ingredients in a high speed food processor. 2. Blend it up until you have a sticky biscuit dough. 3. Press the crust evenly over the base of an approx. 24cm square round baking tin. 4. For the cheezecake filling place all your ingredients (except the superfood powders) into a high speed food processer. 5. Blend it up until creamy. 6. Pour 1/2 of your cheezecake filling in a separate bowl (to create separate layers). 7. For the raspberry layer add the raspberry powder to the remaining 1/2 of your cheezecake filling in the high-speed blender. 8. Blend it up until creamy. 9. Pour the raspberry cheezecake layer over the top of your base and spread evenly. 10. Place in freezer to set for approximately 1/2 hour. 11. For the choc layer add the cacao powder to the other 1/2 of your cheezecake filling and blend it up until creamy. 12. Pour the choc layer on top of the rspberry cheezecake layer and spread evenly. 13. For the swirl drizzle the pitaya juice onto the top of your cheezecake and carefully swirl with a toothpick or chopstick. 14. Top with blueberries or raw chocolate drizzle. 15. Place in freezer and freeze overnight or for at least 8 hours. Note: Thaw for approximately 1 hour prior serving.