COOKBOOK

Living VOLUME 1

48 simple and delicious WildFit friendly

recipes for every meal of the day!
Gluten-Free, Dairy-Free, Sugar-Free, Soy-Free
 Snacks

Living
22 Cucumber Wraps
23 Kale Chips
24 Refrigerator Pickles
25 Zucchini Chips

Entrées
26 Almond Crusted Chicken with Lemon
Breakfast Recipes Zucchini Noodles
27 Avocado and Bacon Zoodles
1 Bacon Avocado Ranch Egg Muffins 28 Baked Salmon Pouch
2 Baked Eggs in Portobello Mushroom Caps 29 Bison Bacon Sliders
3 Crustless Quiche 30 Chili
4 Easy Egg Wraps 31 Chili Beef Lettuce Wraps
5 Kale and Butternut Squash Breakfast Bowl 32 Creamy Lemon Chicken with Asparagus
6 Sausage and Butternut Squash Frittata and Mushrooms
33 Curry Chicken
Smoothies 34 Fajitas
35 Garlic Bacon Avocado Burgers
7 Alkagizer Mild 36 Garlic Shrimp
8 Alkagizer Prime 37 Shrimp & Cauliflower Fried Rice
9 Blue Banango 38 Turkey Sweet Potato Chili
10 Caribbean Burst
11 Tropical Green Smoothie
Sides
Salads 39 Cauliflower Rice
40 Creamy Butternut Squash Zoodles
12 Avocado Chicken Salad Wraps 41 Roasted Vegetables
13 Big Fat Greek Salad 42 Sautéed Broccoli Rabe with Garlic & Oil
14 Grilled Chicken Salad 43 Seasoned Sweet Potato Wedges
15 Grilled Chicken with Basil Tomato Salad
16 Spinach Salad with Creamy Avocado Dressing
Desserts
Soups 44 Chocolate Banana Cake with Caramel Layer
and Cacao Nibs
17 Bone Broth 45 Coconut Bites
18 Creamy Cauliflower Soup 46 Deliciously Raw Brownies
19 Creamy Leak Soup 47 Indulgent Chocolate Pudding
20 Roasted Butternut Squash and Bacon Soup 48 No-Bake Pecan Snowballs
21 Stuffed Pepper Soup
 BREAKFAST
Bacon Avocado
Ranch
Egg Muffins
Approved
WildFit Spring
Season(s):

Time: 45 min

Serves: 6

ING REDIENTS PREPARATION

»» 3 cups egg whites, or 12 1. Preheat oven to 350°F.
whole eggs, scrambled
2. Grease muffin tin generously with oil
»» 2 large avocados, diced
3. Place approximately 1 tbsp of diced avocado in the
»» 6 strips of bacon, cooked
bottom of each muffin cup.
crispy (free from nitrates,
sugar or additives) 4. Crumble bacon into pieces and put about ½ a slice
»» 3 tsp dry ranch mix of crumbles on top of the avocado in each cup, then
sprinkle ¼ tsp of ranch seasoning over the top of
»» 2 tsp chives
each one.
»» 3 tsp dried dill weed
5. Use one egg per cup and scramble them, then pour
»» 4 tsp garlic powder the scrambled eggs into each cup. It should come
»» 4 tsp dried onion flakes close to the top of the cup.
»» 4 tsp onion powder 6. Bake for 22-30 minutes or until the eggs are
»» 4 tbsp parsley baked through.
»» 2 tsp black pepper
»» 1 tsp sea salt

*Adapted from: http://www.thepinningmama.com/bacon-avocado-ranch- -1-

egg-muffins-recipe-paleo-whole30-compliant/
 BREAKFAST
Baked Eggs
in Portobello
Mushroom Caps
Approved
WildFit Spring
Season(s):

Time: 45 min

Serves: 6

PREPARATION
ING REDIENTS 1. Preheat oven to 375° F Degrees.
2. Carefully clean portobello mushroom caps with a
»» 6 farm fresh eggs damp cloth. Remove the stem and scrape out insides
»» 6 portobello mushroom to create a well to fit the egg.
caps 3. Rub a little olive oil on the outside of the mushroom.
»» Prosciutto slices This will keep it from sticking to the pan.
»» Ground black pepper, 4. Arrange mushroom caps on the pan.
to taste
5. Place one or two slices of prosciutto inside the
»» Fresh parsley or thyme
mushroom cap.
»» A drizzle of olive oil
6. Carefully pour each egg onto a prosciutto filled
mushroom cap.
7. Sprinkle with black pepper and fresh herbs of
choice. Salt is not recommended since the prosciutto
is already salty.
8. Place the baking pan into the oven.
9. Bake for 20-30 minutes. The amount of cook
time required varies depending on how thick your
mushrooms are and how cooked you like your eggs.

*Adapted from: http://paleospirit.com/2013/paleo-baked-eggs-prosciutto- -2-

portobello-mushroom-caps/
 BREAKFAST
Crustless Quiche

Approved
Season(s): WildFit Spring

Time: 45 min

Serves: 4-5

ING REDIENTS PREPARATION

»» 12 eggs
»» 4-6 pcs. pork sausage or
bacon (without nitrates,
sugar or additives)
»» 2 cups of chopped greens
(spinach, kale, finely
chopped broccoli)
»» Sea salt (optional)
»» Liberal amount of ground
pepper
»» 1 tsp coconut oil (used on
the pan)
»» Optional: add in whatever
other veggies or meat you
feel like, pending season
approval
1. Chop bacon into pieces and partially cook. You may
also cook breakfast sausage or other meat.
2. Add greens to soften. You can put a lid on to speed
up this process.
3. Preheat oven to 350 degrees.
4. Whisk eggs in a bowl.
5. Grease pie pan with coconut oil. Pour blended eggs
into pie pan.
6. Add veggie/meat mixture to the top of the eggs.
Doing it this way keeps them from all sinking to the
bottom middle of the pan when you pour.
7. Bake for 30-35 minutes.
8. Let cool. Cut into 4 or 5 pieces and put into
individual containers for 4 or 5 mornings’ worth of
easy breakfasts!

*Adapted from: http://www.create-enjoy.com/2015/03/crustless-paleo- -3-

quiche-recipe.html
 BREAKFAST
Easy Egg Wraps

Approved
WildFit Spring
Season(s):

Time: 5 min

Serves: 1

ING REDIENTS PREPARATION

»» Eggs
»» Optional fillings: turkey,
avocado and bacon
»» Optional seasonings: salt,
pepper, paprika, cayenne
pepper, basil, oregano, etc.
1. Heat a small skillet over medium heat. Grease with
avocado or coconut oil.
2. In a bowl, crack one egg and mix well with a fork.
3. Pour into a hot pan and tilt pan to spread egg into a
large circle on the bottom of the pan.
4. Let cook 30 seconds. (Sprinkle with seasonings
if desired).
5. Carefully flip with a large spatula and let cook
another 30 seconds.
6. Remove from pan and repeat with as many eggs
as desired.
7. Let egg wraps cool slightly (or fully), top as desired
with fillings, roll and serve warm or cold.

*Adapted from: http://www.theleangreenbean.com/egg-wraps/ -4-

 BREAKFAST
Kale and
Butternut Squash
Breakfast Bowl
Approved
WildFit Summer
Season(s):

Time: 1 hr

Serves: 4

ING REDIENTS PREPARATION

»» 1 large avocado 1. Begin with roasting the butternut squash upside
»» 1 tsp of dried oregano down in a pan at 425 °F until fork tender,
»» 1 large garlic clove approximately 20-30 minutes.
»» 1 full head of kale 2. Cool until you can handle it and peel off the skin.
»» 1 medium-sized butternut 3. In a large sauté pan over medium heat melt the
squash coconut oil.
»» 1 small red onion 4. Add the onion and sauté until translucent about
»» 4 eggs 5 minutes.
»» ¼ tsp ground cinnamon 5. Add the garlic, kale, and seasonings.
»» ½ tsp turmeric, powder 6. Cook until the kale is wilted.
»» 1 salt and pepper
7. Cube the butternut squash and add to the pan to
»» 1 tbsp coconut oil warm through.
8. Divide the mixture into 4 bowls and top each with
one egg and ¼ avocado.
9. Serve immediately.

* Adapted from: http://www.theorganicdietitian.com/kale-and-butternut- -5-

squash-breakfast-bowl/
 BREAKFAST
Sausage and
Butternut
Squash Frittata
Approved
WildFit Summer
Season(s):

Time: 1 hr

Serves: 2

I N GR EDI EN T S PREPARATION
»» 1 tbsp bacon fat or fat 1. Preheat broiler.
of choice
2. Beat eggs. You can add desired sea salt/pepper at
»» 3 ounces of cooked
this point. Beat until well combined.
sausage (free from nitrates,
sugar or additives) 3. Add fat to skillet, sauté onions and peppers until soft.
»» ¼ cup diced onion
4. Add sausage and squash. Cook until heated through.
»» ¼ cup diced green pepper
5. Pour over eggs and cook until edges begin to set.
»» ½ cup cubed and roasted
butternut squash 6. Put pan in the oven. Broil until frittata is puffed and
brown on top. About 3-5 minutes.
»» 3 eggs (large)
»» 2 tsp mixed fresh herbs (or
½ tsp dried)
»» Sea salt and/or pepper
to taste

*Adapted from: http://cookeatpaleo.com/sausage-and-butternut- -6-

squash-frittata/
 SMOOTHIES
Alkagizer ING REDIENTS

MILD »»
»»
3-4 apples
5 stalks of celery
»» 5 inches of cucumber
»» 2 handfuls of spinach
»» 1 avocado
»» Water or coconut water

PREPARATION
1. Chop all veggies and add to blender. Blend!

2. Pour over ice and drink immediately. Can

be stored in an airtight container such as a
Approved WildFit Summer mason jar for up to three days.
Season(s): & WildFit Fall

Time: 5 min

Serves: 2

-7-
 SMOOTHIES
Alkagizer ING REDIENTS

PRIME »»
»»
5 stalks celery
5 inches of cucumber
»» 1 avocado
»» 2 handfuls of spinach
»» 1 handful of collard greens
»» 1 handful of kale
»» Juice of 1 lemon
»» 1 handful of cilantro
»» ½ inch of fresh jalapeño pepper
(adjust to taste)

PREPARATION
1. Chop all veggies and add to blender. Blend!

2. Pour over ice and drink immediately. Can

be stored in an airtight container such as a
Approved WildFit Winter
mason jar for up to three days.
Season(s): & WildFit Spring

Time: 5 min

Serves: 2

-8-
 SMOOTHIES
Blue ING REDIENTS

Banango »»
»»
1 cup blueberries
1 mango
»» 1 bananas
»» ½ cup almonds
»» Almond milk unsweetened

PREPARATION
1. Chop all ingredients.

2. Add to blender.
3. Blend to desired consistency and ENJOY!
Approved WildFit Summer
Season(s): & WildFit Fall

Time: 5 min

Serves: 1

-9-
 SMOOTHIES
Caribbean Burst ING REDIENTS
»» 5 oz. water
»» 4 oz. mango
»» 6 oz. goji
»» 3 oz. fresh Squeezed orange juice
»» 1 half banana
»» 1 cup carrots

PREPARATION
1. Chop all ingredients.

2. Add to blender.
3. Blend to desired consistency and ENJOY!
Approved WildFit Summer
Season(s): & WildFit Fall

Time: 5 min

Serves: 1

- 10 -
 SMOOTHIES
Tropical Green ING REDIENTS

Smoothie »»
»»
6.5 oz. water
4 oz. mango
»» 4 oz. pineapple
»» 2 oz. juice from pineapple
»» ½ banana
»» 1 oz. spinach leaves
»» .5 oz. kale

PREPARATION
1. Chop all ingredients.

2. Add ingredients to blender.

3. Blend to desired consistency and ENJOY!
Approved WildFit Summer
Season(s): & WildFit Fall

Time: 5 min

Serves: 1

*Adapted from: http://www.averiecooks.com/2013/03/tropical-green- - 11 -

smoothie.html
 SALADS
Avocado Chicken
Salad Wraps

Approved
WildFit Spring
Season(s):

Time: 5 min prep time

Serves: 8

ING REDIENTS PREPARATION

»» 1 ripe avocado, peeled 1. In a medium bowl, mash avocado with lime juice. Stir
and pitted in cilantro, onion, garlic powder, and chicken cubes
»» 1 tbsp lime juice - until just combined. Season chicken salad with salt
use only a few drops in and pepper to taste.
WildFit Spring
2. Just before serving, fill butter lettuce leaves with
»» 2 tbsps minced fresh chicken salad and serve immediately. Enjoy!
cilantro
»» 2 tbsps minced red onion
»» ½ tsp garlic powder
»» 2 cooked boneless skinless
chicken breasts, cut into ½
inch cubes (about 2 cups)
»» Salt and pepper to taste
»» 8-10 butter lettuce leaves

* Adapted from: http://wholeandheavenlyoven.com/2016/03/31/ - 12 -

avocado-chicken-salad-lettuce-wraps/
 SALADS
Big Fat
Greek Salad
Approved WildFit Summer
Season(s): and WildFit Fall

Time: 20 min

Serves: 8

ING REDIENTS
For the Greek Vinaigrette:
»» ½ cup extra virgin olive oil
»» 5 tbsps red wine vinegar
»» 2 tbsps honey
»» 1 tsps dried oregano
»» ½ tsp garlic powder PREPARATION
»» Salt and pepper
For the Big Fat Greek Salad: 1. Place the ingredients for the greek vinaigrette in a
jar. Screw the lid on and shake well to blend. Taste,
»» 12 ounces chopped romaine
lettuce then salt and pepper as needed. Shake again.
»» 1 pint grape tomatoes, halved 2. Pile the chopped romaine lettuce in a large bowl.
»» 1 english cucumber, halved Neatly arrange the all the ingredients over the top
and sliced of the lettuce.
»» ½ red onion, sliced 3. When ready to serve, shake the dressing again and
»» 15 ounce can chickpeas, drizzle over the salad. Toss to coat.
drained
»» 15 ounce can artichoke
hearts, drained and halved
»» 10 ounce jar pepperazzi
sweet peppers, drained and
halved
»» 1 ¼ cups pitted kalamata
olives
»» 3/4 cup jarred sun dried
tomatoes, sliced thinly

* Adapted from: http://www.aspicyperspective.com/my-big-fat-greek- - 13 -

salad/2/
 SALADS
Grilled
Chicken Salad
WildFit Summer
Approved
(can be adjusted to
Season(s):
WildFit Spring)

5 min prep time, 60

Time: min marinate time,
10 min cook time

Serves: 6

ING REDIENTS
»» 4 chicken breasts,
boneless and skinless
»» 4 cups kale, chopped
and stemmed
PREPARATION
»» 2 cups red cabbage, shredded
1. In a bowl, combine all the ingredients for the
»» 2 cups shredded carrots dressing/marinade except for the vinegar.
(leave out if in WildFit Spring)
2. Place the chicken in a second bowl or other
»» 3 green onions, thinly sliced
container. Add 3 tbsp. of the marinade, and let
»» 1 cup Napa cabbage,
marinate 30 to 60 minutes.
thinly sliced
»» Salad Dressing Ingredients: 3. In the first bowl, whisk the white wine vinegar into
the remaining marinade to create the dressing.
»» ¼ cup coconut aminos
( use very sparingly or leave 4. Preheat a grill to medium-high heat.
out in WildFit Spring)
5. Place the chicken on the preheated grill discarding any
»» 2 tbsp ginger, minced
remaining marinade (but don’t throw out the dressing,
»» 4 tbsp olive oil just the marinade that was in with the chicken).
»» 1 tbsp raw honey (optional,
6. Cook for 5 to 6 minutes per side, or until no longer
but leave out in Spring)
pink in the center. Let rest for 5 minutes.
»» 1 tsp chilli sauce - check that
it has no sugar 7. Thinly slice the chicken breasts.
»» ¼ cup green onions, chopped 8. In a bowl, combine all the remaining ingredients,
»» Sea salt and freshly ground drizzle with the vinaigrette, and toss gently.
black pepper to taste
9. Serve the salad topped with the chicken slices.

* Adapted from: http://paleoleap.com/grilled-chicken-salad/ - 14 -

 SALADS
Grilled Chicken
with Basil
Tomato Salad
Approved
WildFit Summer
Season(s):
20 min prep time,
Time:
25 min cook time

Serves: 4

ING REDIENTS PREPARATION

»» 4 chicken breasts, boneless 1. Preheat a grill to medium high heat.
and skinless
2. In a bowl, combine herbes de provence, garlic
»» 2 tsp. herbes de provence powder, onion powder, paprika, lemon zest, and salt
»» 1 tsp. paprika and pepper to taste.
»» ½ tsp. garlic powder 3. Sprinkle the spice mixture all over the chicken
»» ½ tsp. onion powder breasts.
»» 1 tbsp fresh lemon zest 4. Place on the preheated grill and cook for 10 to 12
»» 2 cups cherry tomatoes, minutes per side, until cooked through.
halved 5. In a bowl combine the cherry tomatoes, basil,
»» ¼ cup basil leaves, minced balsamic vinegar, and olive oil.
»» 4 tbsp. balsamic vinegar 6. Toss everything together and season to taste.
»» 4 tbsp. extra-virgin olive oil 7. Serve each chicken breast topped with the basil
»» Sea salt and freshly ground tomato salad.
black pepper

* Adapted from: http://paleoleap.com/grilled-chicken-basil-tomato-salad/ - 15 -

 SALADS
Spinach Salad
with Creamy
Avocado Dressing
Approved
WildFit Spring
Season(s):

Time: 5 min

Serves: 8

ING REDIENTS
»» 4 cups washed spinach
leaves, torn into bite-sized

»»
pieces
4 strips bacon, cooked
PREPARATION
until crispy (free from
nitrate, sugar and additives) 1. Arrange salad items in a bowl.
»» 2 eggs, hard boiled 2. Blend avocado cream ingredients together in a
and peeled food processor.
»» 6 - 8 Cremini mushrooms, 3. Drizzle on salad and serve.
sliced thinly
»» ¼ cup red onion, sliced thinly
»» Dairy-Free Avocado Cream:
»» 1 cup loosely packed cilantro
»» ½ large avocado
»» juice of ½ lime - use only a
couple of drops in WildFit
Spring
»» 1 clove garlic
»» ¼ cup olive oil
»» ½ tbsp apple cider vinegar or
white wine vinegar - use only
a couple of drops or leave it
out in WildFit Spring
»» pinch of sea salt
* Adapted from: http://www.flavourandsavour.com/classic-spinach-salad- - 16 -
with-creamy-avocado-dressing/
 SOUPS
Bone Broth

Approved
WildFit Spring
Season(s):
10 min prep
Time:
6h+ to cook

Serves: 8

ING REDIENTS PREPARATION

»» Grass-fed beef bones,
chicken carcass or any
mixture of bones from
wild or pasture-raised,
healthy animals
»» Purified water
»» Salt and pepper to taste
1. Place bones into a large Crockpot. Only a few are
needed however the more you can fit into the
Crockpot, the more nutritious the broth will be.
2. Fill Crockpot with filtered water to cover all bones
as much as possible.
3. Set Crockpot on low and cook for a minimum of 6
hours. Poultry bones can be left for up to 24 hours
and beef bones can simmer for up to 48 hours.
4. Allow Crockpot to cool and pour broth through
a sieve into a storage container or use tongs to
remove all bones.
5. Season with salt and pepper to taste
6. Enjoy this nutrient dense broth within 5-7 or freeze
for later. Trip: Freeze broth in ice cube trays for
added convenience.

- 17 -
 SOUPS
Creamy
Cauliflower Soup

Approved
WildFit Spring
Season(s):

Time: 35 min

Serves: 8

ING REDIENTS PREPARATION

»» ½ tbsp olive oil 1. In a heavy pot, heat olive oil on medium heat.
»» 2 minced garlic cloves 2. Add onion and garlic. Cook until soft, ~5 minutes.
»» 1 diced onion 3. Add cauliflower and vegetable broth.
»» 1 head diced cauliflower
4. Bring it to a boil, then cover and simmer until
»» 32 oz vegetable broth cauliflower softens, approx 15-20 minutes
»» 1 tsp salt 5. Pour contents into blender, add salt to taste.
»» Sliced green onions for
6. Blend until smooth.
serving, if desired
7. Enjoy!

You can make this in the slow cooker. Add all the ingredients
and cook on low for 3-5 hours. The flavor is the same but
the consistency won’t be as thick. To troubleshoot that, you
can remove the slow cooker lid for the last hour of cooking so
some of the liquids evaporate.

- 18 -
 SOUPS
Creamy
Leek Soup
Approved
WildFit Spring
Season(s):
10 min prep time,
Time:
20 min cook time

Serves: 4-6

PREPARATION
ING REDIENTS 1. Wash the leeks well. Hold under running water and
separate the leaves, rinsing well. Cut off the top 1/3
»» 3 cups of leeks, dark green of the leek and save that for making stock. Chop the
ends removed, roughly leeks roughly. Add to a large soup pot.
chopped (2 large leeks) 2. Cut the core out of the cauliflower and trim off any
»» 1 medium-sized leaves. Roughly chop it. Add that to the pot.
cauliflower, chopped
3. Add the onions, chicken broth, coconut oil to the pot.
(4-5 cups)
»» 1 cup onion (1 medium) 4. Bring to a boil, then reduce to a simmer for about 20
minutes or until all the veggies are tender.
»» 4 cups chicken broth
5. Allow to cool, then puree until smooth using a
»» 1 cup coconut milk
blender. Be careful: You may need to do two or
»» 1-2 tbs coconut oil more batches so the blender doesn’t overflow.
»» Salt and pepper to taste 6. Season with salt and pepper to taste.

You can make this in the slow cooker. Add all the ingredients
and cook on low for 3-5 hours. The flavor is the same but
the consistency won’t be as thick. To troubleshoot that, you
can remove the slow cooker lid for the last hour of cooking so
some of the liquids evaporate.

*Adapted from: http://stupideasypaleo.com/2013/10/17/creamy-leek- - 19 -

soup-dairy-free/
 SOUPS
Roasted
Butternut Squash
and Bacon Soup
Approved
WildFit Summer
Season(s):
15 min prep time,
Time:
40 min cook time

Serves: 4

ING REDIENTS
PREPARATION
»» 1 butternut squash (about 3
pounds), peeled, seeded and 1. Preheat oven to 400 °F. Lightly oil a baking sheet or
cut in 1-inch chunks coat with nonstick spray.
»» 1 onion, diced 2. Place butternut squash, onion, bell pepper and bacon
»» 1 red bell pepper, chopped in a single layer onto the prepared baking sheet. Add
»» 4 slices bacon, diced (free
olive oil and garlic; season with salt and pepper, to
from nitrates, sugar or taste. Gently toss to combine.
additives) 3. Place into oven and bake for 25-30 minutes, or until
»» 2 tbsps olive oil butternut squash is tender, stirring at halftime.
»» 2 cloves garlic, minced 4. Heat a large skillet over medium high heat. Add
»» Kosher salt and freshly bacon and cook until brown and crispy, about 6-8
ground black pepper, to taste minutes. Transfer to a paper towel-lined plate.
Soup toppings:
5. Heat a large stockpot or Dutch oven over medium
»» 4 slices bacon, diced heat. Add butternut squash mixture and thyme, and
»» ½ tsp dried thyme cook, stirring occasionally, until fragrant, about 1-2
»» 2 ½ cups chicken stock, or minutes; season with salt and pepper, to taste. Stir in
more, to taste chicken stock and puree with an immersion blender.
»» 2 tbsps chopped chives 6. Bring to a boil; reduce heat and simmer until slightly
thickened, about 5-10 minutes. If the soup is too
thick, add more chicken stock as needed until desired
consistency is reached.
7. Serve immediately, garnished with bacon and chives,
if desired.
*Adapted from: http://damndelicious.net/2014/12/10/roasted- - 20 -
butternut-squash-bacon-soup/
 SOUPS
Stuffed
Pepper Soup

Approved
WildFit Summer
Season(s):
15 min prep time,
Time:
45 min cook time

Serves: 6

ING REDIENTS PREPARATION

»» 1 tsp coconut oil 1. Heat coconut oil in a large pot over medium-high heat.
»» 1 pound lean ground beef Add ground beef, onion, and bell pepper; cook breaking
up the beef until no pink remains. Drain if necessary.
»» 1 onion, diced
2. Stir tomato sauce, chicken broth, garlic powder, and
»» 1 green bell pepper, diced
salt and pepper. Bring to a boil; cover and lower to a
»» 1 15 oz can tomato sauce simmer. Simmer for 20 minutes.
»» 2 cups chicken broth
3. While the soup is simmer, grate your cauliflower (or
»» 1 teaspoon garlic powder process in a food processor) to create cauliflower rice.
»» salt and pepper 4. Heat the coconut oil over medium-high heat. Add
For the Cauliflower Rice: the grated cauliflower and season with salt and
»» 4 cups cauliflower florets pepper. Cook, stirring frequently, for 3-5 minutes or
until the cauliflower rice has softened.
»» 1 tsp coconut oil
5. To serve, spoon cauliflower rice into bowl and top
»» salt and pepper
with the soup. Stir together if desired.

*Adapted from: http://fakeginger.com/paleo-stuffed-pepper-soup/#_a5y_ - 21 -

p=4618303
 SNACKS
Cucumber
Wraps

Approved
WildFit Spring
Season(s):

Time: 5 min

Serves: 1

ING REDIENTS PREPARATION

»» Peeled Cucumber Slices 1. Cut cucumber into thin slices and lay beside each on
(using a vegetable peeler, a cutting board.
take off cucumber skin,
then continue to peel the
2. Layer turkey on top of sliced cucumbers.
cucumber around the 3. Add sliced veggies on top of the turkey in a line to
seeded middle) the side.
»» 3 slices of real, 4. Roll tightly into a nice wrap.
unprocessed deli meat such
as turkey 5. Use a paring or serrated knife and slice between
each cucumber slice. Enjoy!
»» Half a tomato, diced - leave
out for Spring
»» Shredded carrot - leave out
for Spring
»» Shredded lettuce

*Adapted from: https://aliwentpaleo.wordpress.com/2012/06/04/turkey- - 22 -

cucumber-roll-ups/
 SNACKS
Kale Chips
Approved
WildFit Spring
Season(s):
5 min prep, 20
Time:
minutes cook time

Serves: 4

ING REDIENTS PREPARATION

»» 1 head of kale, washed and 1. Preheat oven to 275° F.
dried completely
2. Remove the ribs from the kale and cut into
»» 2 tbsp. olive oil 1½ inch pieces.
»» Sea Salt
3. Place on baking sheet and toss with olive oil and salt.
4. Bake until crisp, turning the leaves halfway through,
about 20 min.

- 23 -
 SNACKS
Refrigerator
Pickles
WildFit Summer
Approved *Eric is not a fan of
fermented food. It is
Season(s): not a WildFit necessary
food, but optional

10 min prep time,

Time:
10 min cook time

Serves: 1

ING REDIENTS
»» 10 cloves garlic, peeled
and crushed slightly with

»»
the back of a knife
2 cups distilled vinegar
PREPARATION
»» 6 tsp kosher salt 1. In a medium saucepan, boil 4 cups of water; reduce
»» 1 tsp celery seed to a simmer and add garlic. Cook 5 minutes. Add
vinegar and salt; boil.
»» 1 tsp coriander seed
»» 1 tsp mustard seed 2. Stir until salt dissolves. Remove from heat.

»» ¼ tsp black peppercorns 3. In two 1 quart Mason jars, add seeds and
peppercorns (and dill, if using). Using tongs, remove
»» ½ tsp white peppercorns
garlic from brine and add to jars.
»» Optional: 2-3 sprigs fresh dill
4. Pack jars with vegetables.
»» 8 Japanese or Persian
small seedless cucumbers, 5. Bring brine to a boil and pour over vegetables, to
quartered lengthwise cover. Cool, cover and refrigerate.
»» 2 cups baby carrots 6. The pickles can be eaten after a few hours, but are
»» Optional: green beans, best after being refrigerated overnight.
sliced onion, cauliflower,
thinly sliced radishes,
jalapeños

*Adapted from: https://aliwentpaleo.wordpress.com/2012/06/04/turkey- - 24 -

cucumber-roll-ups/
 SNACKS
Zucchini
Chips

Approved
WildFit Spring
Season(s):
25 minutes prep,
Time:
2.5 hours cook time

Serves: 4

ING REDIENTS PREPARATION

»» 2 zucchini, well washed 1. Slice the zucchini in a mandoline - about
»» 2 tsp olive or coconut oil, 1/8 inch thick.
divided 2. Lay chips out on a paper towel, let sit 20 minutes.
»» Salt and pepper, to taste
3. Pat dry any excess moisture.
4. In a large bowl, lightly toss with 1 tsp oil, salt
and pepper.
5. Prep a baking sheet with 1 tsp oil or spray.
6. Bake at 230 °F for 2½ hours, or until crisp.

*Adapted from: https://sweetcsdesigns.com/easy-baked-zucchini-chips/ - 25 -

 ENTRÉES
Almond Crusted
Chicken with
Lemon Zucchini
Noodles
Approved
WildFit Spring
Season(s):
10 min prep time,
PREPARATION
Time:
15 min cook time 1. In a food processor or blender, process almonds until you
have a powder/crumbs. Using a food processor, pulse
Serves: 2 about 30 seconds until almonds are broken down. Then
process on high for another 60 seconds. Using the blender,
you can probably process about 2 minutes until almonds
are completely broken down.
2. Add almonds to a plate. Break the egg onto a second plate,
ING REDIENTS and scramble.
3. Place a skillet over medium heat.
»» 1/3 cup almonds 4. Cut the chicken breast in half by slicing it down the length
»» 1 - 10 oz chicken breast of it. Using a tenderizer, pound out both sides of each half.
»» 1 egg 5. Take one chicken breast and coat completely in egg. Then,
coat each side of the chicken in almonds. Repeat with the
»» 1 tbsp extra virgin olive oil
other chicken breast.
»» 1 fresh lemon 6. Add olive oil to the skillet and coat the bottom. Then add
»» 2 zucchinis both chicken breasts. Cook for 5 minutes on one side,
then flip.
»» 2 carrots - leave out for
WildFit Spring, replace 7. While chicken is cooking, chop or spiralize zucchini
and carrots. Slice the lemon in half. Cut one half into
with zucchini
small slices.
»» ¼ tsp garlic salt
8. Once chicken is done, set aside on a plate. Add vegetables
»» Pepper to taste to the skillet.
9. Squeeze half of the lemon onto the vegetables, and add
the garlic salt and pepper. Stir until only slightly cooked
down, about 2 minutes. Move noodles to one side of the
skillet, and lightly brown the lemon slices on both sides,
about 1 minute each side.
10. Dress plates with zucchini noodles, then almond crusted
chicken. Garnish with lemon slices.
11. Remove zucchini noodles from heat onto a plate.
*Adapted from: http://slimsanity.com/almond-crusted-chicken-with- - 26 -
lemon-zucchini-noodles/
 ENTRÉES
Avocado and
Bacon Zoodles

Approved
WildFit Spring
Season(s):

Time: 15 min

Serves: 4

ING REDIENTS PREPARATION

»» 1 ripe California avocado 1. In a blender or food processor, combine avocado,
»» 1 chopped jalapeño, seeds jalapeño, garlic, lime juice, cilantro, avocado oil,
removed chipotle or chili powder, and salt and pepper. Blend
until smooth. Add water a few tbsp at a time and
»» 1 clove garlic
continue to process until a thick but pourable
»» 2 tbsp freshly squeezed consistency is achieved.
lime juice
2. Cut zucchini with a spiral cutter. Cook uncovered in
»» 2 tbsp chopped fresh cilantro
the microwave for 1 or 2 minutes on high, until hot
»» 1 tbsp avocado oil and just tender.
»» 1/8 to ¼ tsp chipotle 3. Divide zucchini among 4 plates and top with
powder or chili powder
avocado sauce and crumbled bacon. Serve warm.
»» Salt and pepper to taste
»» 2 to 4 tbsp water
»» 4 medium zucchini
»» 4 slices bacon, cooked crisp
and crumbled (free from
nitrate, sugar and additives)

*Adapted from: https://asweetlife.org/creamy-avocado-bacon-zoodles/ - 27 -

 ENTRÉES
Baked Salmon
Pouch

Approved
WildFit Spring
Season(s):
5 min prep time,
Time:
20 min cook time

Serves: 2

ING REDIENTS PREPARATION

»» 2 6-oz. salmon fillets 1. Preheat the oven to 350° F. Prepare two large
»» 2 zucchini, halved pieces of parchment paper by folding them in half to
lengthwise and thinly sliced crease. Then open the papers and lay flat.
»» ¼ red onion, thinly sliced 2. On one side of the crease, place half of the zucchini,
»» 1 tsp fresh dill, chopped red onion, dill, and one lemon slice. Drizzle with
olive oil and sprinkle with salt and pepper.
»» 2 slices lemon
3. Place a salmon fillet on top and drizzle with the
»» A few drops of fresh
lemon juice. Season with salt and pepper. Repeat
lemon juice
with the second piece of parchment paper and
»» Extra virgin olive oil, remaining ingredients.
for drizzling
4. Fold the parchment paper over the salmon to close,
»» Salt and freshly ground
making a half-moon shape. Seal the open sides by
pepper
folding small pleats in the paper.
5. Place the parchment packets on a rimmed baking
sheet and bake for 15-20 minutes until the salmon is
opaque. Serve warm.

*Adapted from: http://paleogrubs.com/baked-salmon-recipe - 28 -

 ENTRÉES
Bison Bacon
Sliders
Approved
WildFit Summer
Season(s):
10 min prep time,
Time:
1 hr cook time

Serves: 4
PREPARATION
For the Bacon:
1. Preheat oven to 350 °F and cover a baking sheet with a
cooling rack or foil.
2. Place bacon onto cooling rack or foil and bake for 15 min.
or until cooked well.
3. Remove from the oven and set aside.
ING REDIENTS For the Sweet Potatoes:
1. While bacon is cooking, wash and peel potatoes.
»» 2 large sweet potatoes 2. Cut into fairly thick (¼ or so) slices trying to make them as
»» 1 tbsp coconut oil close to the same size as possible.
»» ½ tsp sea salt 3. Place into a bowl and add in melted coconut oil.
»» ¼ tsp fresh ground pepper 4. Toss with the oil, sea salt and pinch of pepper.
5. Lay out evenly onto a baking sheet.
»» 1 lb grass-fed Bison or
grass-fed beef 6. Once bacon is done, increase temperature to 375°F.

»» 1 tsp sea salt

»» ½ tsp ground pepper
»» 1 tsp all purpose seasoning
»» 1 lb nitrate free, uncured
bacon
»» Quick Guacamole (1
avocado, juice from ½ lime,
½ tsp. sea salt, 1 tsp cumin,
¼ tsp chili powder, ¼ tsp
pepper)
7. Cook potatoes, flipping once for 25-30 minutes or until
lightly golden and slightly crisped and set aside.
For the Burgers
1. Mix Bison and seasonings in a medium bowl.
2. Form into palm size patties. Use the size of your potatoes
to judge how big your burgers should be.
3. Heat a grill or grill pan to medium.
4. Grill burgers about 4-5 minutes per side or until they’ve
reached your desired doneness.
Assemble your burgers!
1. Layer a sweet potato with a burger patty, top with a slice
of bacon cut in half, then a spoonful of quick Guacamole
and finally a second potato slice. Serve and enjoy!
*Adapted from: http://myhealthyhappyhome.com/2014/06/28/bison- - 29 -
bacon-sweet-potato-sliders/
 ENTRÉES
Chili
Approved
WildFit Summer
Season(s):
10 min prep time,
Time:
30 min cook time

Serves: 8

ING REDIENTS
»» 1½ pounds ground beef
»» 2 cloves garlic, chopped
»» 2 tbsp (30 ml) oil PREPARATION
»» 1½ cups onion, diced, about
1 large onion 1. In your seasoned skillet or 5-6 quart large cast iron
pot, brown beef and garlic. Cook over medium heat
»» ½ cup chopped celery,
until beef is thoroughly cooked and browned. Drain
about 1 stalk
off excess fat, set aside.
»» 1½ cups carrots, peeled
and diced, about 4 medium 2. Add oil, onions, celery, carrots, and seasonings to
carrots the skillet and cook until translucent over medium-
high heat, about 5-7 minutes. Once onions are
»» 2 tbsp chili powder
golden and veggies are midway cooked, add zucchini
»» 1 tsp ground cumin and cook for 2 minutes, making sure you stir
»» 1 tsp oregano everything well.
»» 1 tsp salt 3. Add cooked beef, tomato puree/sauce, and
»» ¼ tsp cayenne pepper tomatoes into the pot and stir well. Bring everything
(optional) to a boil, stirring frequently, reduce heat and simmer
»» 4 cups zucchinis, diced, for 20 minutes.
about 2-3 medium zucchinis 4. Check on the amazing mixture every so often and
»» 1 15-ounce can tomato stir. Serve immediately.
puree or tomato sauce
»» 1 15-ounce can diced
tomatoes
*Adapted from: http://www.laurafuentes.com/paleo-chili-recipe-all- - 30 -
meat-veggie/
 ENTRÉES
Chili Beef
Lettuce Wraps

Approved
WildFit Spring
Season(s):
5 min prep,
Time:
15 min cook

3-4 servings or
Serves:
6-8 lettuce wraps

ING REDIENTS
»» 2 tsp neutral-flavored oil PREPARATION
like coconut, avocado or
walnut
1. Heat the oil in a heavy frying pan over medium-high
»» 1 lb lean ground beef heat, then cook the beef until it’s cooked through
»» 1 tbsp fish sauce and starting to brown, breaking apart with a turner
as it cooks.
»» 1-2 tbsp chili sauce
(depending on how much 2. While beef cooks, mix together the fish sauce, chili
heat you want) sauce, and water in a small bowl. Zest the skin of
»» 2 tbsp water the lime and squeeze the juice. (You may need two
limes to get enough juice, but only use the zest from
»» zest from one large lime
one lime.) Thinly slice the green onions and chop the
»» juice from one large lime cilantro. Most iceberg lettuce doesn’t need washing,
(about 1 ½ tbsp juice) -
but remove the outer leaves. Cut out the core and
leave out for WildFit Spring
cut the lettuce into quarters to make “cups” to hold
»» ¼ cup thinly sliced green the beef mixture.
onion (or double that
amount if you’re not using 3. When the beef is done, add the chilli sauce mixture
the cilantro) and let it sizzle until the water has evaporated,
stirring a few times to get the flavor mixed through
»» ½ cup chopped cilantro
the meat. Turn off the heat and stir in the lime zest,
»» 1-2 heads iceberg lettuce, lime juice, sliced green onions, and chopped cilantro.
washed and cut into cups
4. Serve meat mixture with iceberg lettuce leaves. Fill
with beef and wrap around it.

*Adapted from: http://kalynsprintablerecipes.blogspot.ca/2012/01/quick- - 31 -

sriracha-beef-lettuce-wraps.html
 ENTRÉES
Creamy Lemon
Chicken with
Asparagus and
Mushrooms
Approved
WildFit Summer
Season(s):
5 min prep time,
Time:
25 min cook time

Serves: 4

ING REDIENTS PREPARATION

»» 3-4 large chicken breasts 1. Begin by heating up a large skillet to medium-
»» 2 tbsp coconut oil medium high heat. Once hot, add 1 tbsp coconut oil.

»» 3 garlic cloves, crushed 2. Place chicken in pan, heat about 3 minutes per side,
and set aside (chicken will not be cooked through)
»» 8 medium sized asparagus
spears, cut into 1 inch pieces 3. Add remaining coconut oil if needed. Toss in
»» 8 oz sliced mushrooms crushed garlic, asparagus, and mushrooms.
»» 3⁄4 cup coconut milk 4. Sauté until asparagus is crispy, and mushrooms are
»» Juice of 1 lemon - leave out soft and fragrant (about 10 minutes).
for Spring 5. Return the chicken to the pan. Add in coconut milk,
»» Zest of 1 lemon lemon juice, and lemon rind.
»» Salt to taste 6. With the skillet on medium high heat, cover.
7. Wait until the mixture bubbles, then lower to
medium low. Cook for an additional 3-5 minutes or
until the chicken is cooked through.
8. Salt to taste and serve with cauliflower rice or zoodles.

*Adapted from: http://www.wholesomelicious.com/creamy-lemon- - 32 -

chicken-with-asparagus-and-mushrooms/
 ENTRÉES
Curry Chicken
Approved
WildFit Summer
Season(s):
15 min prep, 1 ½
Time:
hr cook time

Serves: 4

ING REDIENTS
»» 5 boneless, skinless chicken PREPARATION
thighs, cleaned
»» 1 tbsp coconut oil 1. Combine ginger, turmeric, curry powder, salt, black
»» 1 large onion, julienne pepper, paprika, cinnamon and lemon zest in a small
bowl and set aside.
»» 2 garlic cloves, minced
»» 2 cups brussels sprouts,
2. Preheat oven to 400 °F.
halved 3. Prepare vegetables and place in an oven safe
»» 2-3 sweet potatoes, halved casserole dish.
»» 1/2 tbsp fresh ginger, grated 4. Heat 1 tsp of coconut oil in a frying pan, do not
»» 1 tbsp ground turmeric dispose of leftover oil.

»» 1 tbsp curry powder 5. Once hot, brown chicken on both sides.

»» 1 ½ tsp kosher salt 6. Once browned, place the chicken on top of
»» 1 tsp black pepper prepared vegetables. Cover generously with spice
mixture so that everything is covered.
»» 1 tsp paprika
7. Squeeze fresh lemon juice over everything, place
»» ½ tsp ground cinnamon
the rest of the lemon rind in casserole dish. Cover
»» 1 tsp finely grated lemon zest with foil and bake for 35 minutes.
»» 1 medium lemon, juiced
8. After 35 minutes, uncover and broil for about 10
minutes or until everything is browned, checking
every 2 min and stirring.

*Adapted from: http://realeverything.com/guest-post-curry-

chicken-the-paleo-cavewoman/?utm_content=buffer68709&utm_ - 33 -
medium=social&utm_source=pinterest.com&utm_campaign=buffer
 ENTRÉES
Fajitas
WildFit Summer,
Approved
can be adjusted
Season(s):
for WildFit Spring
15 min prep time,
Time:
15 min cook time

Serves: 2-3

ING REDIENTS PREPARATION

»» 1 large onion, sliced
»» 1 green bell pepper, sliced
»» 1 large tomato, sliced -
leave out for Spring
»» ½ lb beef (roast, steak, or
boneless short rib meat)
»» 1 tsp garlic powder
»» 1 tsp cumin powder
»» 1 tsp chili powder (optional)
»» salt and pepper to taste
»» coconut oil to cook in
1. Best to cook your beef in a slow cooker overnight
so it’s ready to use whenever. But, if you haven’t
cooked the beef, then slice it into thin 1 inch strips
and cook in a skillet with some coconut oil until
done.
2. Add 2 tbsps of coconut oil to a different skillet and
heat on medium high heat.
3. Add in the onions and cook (stirring frequently) until
translucent.
4. Add in the peppers and tomatoes and cook until the
peppers and tomatoes are soft.
5. Add in the beef.
6. Add the garlic, powder, cumin, powder, chili powder
(optional), and salt and pepper.
7. Serve by itself or with some lettuce wraps.

*Adapted from: http://paleomagazine.com/quick-paleo-fajitas-and- - 34 -

counting-my-blessings/
 ENTRÉES
Garlic Bacon
Avocado Burgers

Approved
WildFit Spring
Season(s):

Time: 15 min

Serves: 7

ING REDIENTS PREPARATION

»» 1¼ lb ground beef 1. Using a food processor, pulse the bacon strips until
»» ½ lb bacon (free from they are ground.
nitrates, sugar and 2. Crush or mince the garlic and place in a large bowl.
additives) Add the ground beef and bacon into the bowl.
»» 6 large cloves garlic Sprinkle the salt and pepper over the meat. Using
»» ¼ tsp pink himalayan sea salt your hands, combine the meats, garlic, and seasoning
until well dispersed.
»» ¼ tsp fresh cracked pepper
3. Divide meat into ¼ pound sections and shape into
»» 1 avocado
round, flat patties.
4. Heat a cast iron skillet (or a frying pan) to medium/
high heat. Once the skillet is heated, add the patties
in batches and sear for about 3-4 minutes per side.
5. Serve with a few avocado slices on top of each burger!

*Adapted from: http://thepikeplacekitchen.com/garlic-bacon-avocado-burgers/?utm_

campaign=coschedule&utm_source=pinterest&utm_medium=the%20Pike%20Place%20 - 35 -
Kitchen&utm_content=Whole30%20Garlic%20Bacon%20Avocado%20Burgers
 ENTRÉES
Garlic Shrimp

Approved
WildFit Spring
Season(s):
5 min prep time,
Time:
10 min cook time

Serves: 4

ING REDIENTS PREPARATION

»» ¼ cup extra-virgin olive oil
»» 10 garlic cloves, thinly sliced
»» 1 pound large or jumbo
shrimp, peeled and deveined,
tails removed if desired
»» 3/4 tsp sea salt
»» ¼ tsp freshly ground pepper
»» ¼ tsp smoked paprika
»» Pinch of cayenne pepper
1. Heat the olive oil in a large heavy skillet over
medium-low heat. Add the garlic and cook, stirring
frequently, until softened but not browned. About 5
minutes.
2. Add the shrimp in a single layer, raise the heat to
medium-high, and sprinkle on the salt, pepper,
paprika, and cayenne.
3. Cook until the shrimp turn pink on the bottom, 2-3
minutes.
4. Flip and cook until the shrimp are opaque
throughout, another 2-3 minutes. Serve hot.

*Adapted from: http://www.laurafuentes.com/paleo-chili-recipe-all- - 36 -

meat-veggie/
 ENTRÉES
Shrimp &
Cauliflower
Fried Rice
WildFit Summer,
Approved
can be adjusted
Season(s):
for WildFit Spring

Time: 10 min

Serves: 2-3

ING REDIENTS PREPARATION

»» 1 tbsp coconut oil 1. Heat a wok or large pan over medium-high heat.
»» 1 cup white onion, finely Melt the coconut oil and add the onion and garlic to
chopped the pan. Cook for 3-4 minutes until the onion starts
to soften. Add the shrimp and cook for 1 minute.
»» 2 cloves garlic, minced
»» 8 oz shrimp, peeled and 2. Add the carrot, peas, and bell pepper to the
deveined pan. Cook for 3-4 minutes, and then stir in the
cauliflower rice. Clear a circle in the center of the
»» 1 medium carrot, chopped
pan and pour in the beaten eggs. Stir to scramble
- leave out for WildFit
the eggs and then combine with the other
Spring
ingredients. Season with salt and pepper to taste.
»» ½ cup peas
»» ¼ cup red bell pepper,
finely chopped - use green
peppers for Spring
»» 2 cups cooked cauliflower
rice
»» 2 eggs, beaten
»» salt and pepper to taste

*Adapted from: http://thelemonbowl.com/2016/08/cauliflower-shrimp- - 37 -

fried-rice.html
 ENTRÉES
Turkey Sweet
Potato Chili
Approved
WildFit Summer
Season(s):
20 min prep, 1.15
Time:
hrs cook

Serves: 6

ING REDIENTS
»» 2 tsp + 1 tsp olive oil
»» 1 lb lean ground turkey
»» 1 small green pepper, seeds

and stem removed and
chopped
»» 1 small onion, chopped
»» 1 tbsp minced garlic
»» 1 tbsp chili powder
»» 1 tsp ground ancho chiles (or
use more regular chili powder if
you don’t have ancho)
»» 2 tsp ground cumin
»» 2 cans (4 oz. each) diced green
chiles with juice (Anaheim
chiles, not jalapeños)
»» 1 can (14.5 oz) petite diced
tomatoes
»» 1 can (8 oz) tomato sauce
»» 2 cups beef stock
»» 1 large sweet potato, diced into
cubes (about 1 lb diced sweet
potato cubes)
»» 1 tbsp Green Tabasco Sauce
(or more, to taste)
»» salt and fresh ground pepper
to taste
PREPARATION
1. Heat 2 tsp. olive oil in a heavy frying pan, add ground
turkey, and cook over medium-high heat until the turkey
is well-browned and all liquid has evaporated. Put the
browned turkey into a medium-sized soup pot.
2. Add the other tsp of olive oil to the frying pan, add
the chopped green pepper and chopped onion, and
sauté about 3-4 minutes over medium heat. Add the
minced garlic, chili powder, Ancho chile powder, and
ground cumin and cook 1-2 minutes. Add the pepper-
onion-spices mixture to the soup pot, rinsing out the
pan with a little water. Then add the diced green
chiles with juice, petite diced tomatoes, tomato
sauce, and beef or chicken stock to the soup pot and
start to simmer the chili on low.
3. While the chili simmers, peel the sweet potatoes
and dice into pieces about 3/4 - 1 inches square.
Add sweet potatoes to the chili and simmer about an
hour, adding a little water if it gets too thick. Taste
for seasoning and add Green Tabasco Sauce, salt, and
fresh ground pepper to taste. Serve hot.

*Adapted from: http://www.kalynskitchen.com/2015/10/paleo-turkey- - 38 -

sweet-potato-chili-.html
 SIDES
Cauliflower Rice

Approved
WildFit Spring
Season(s):
5 min prep, 5-8
Time:
min cook time

Serves: 4

ING REDIENTS PREPARATION

»» 1 large head of cauliflower 1. Wash and thoroughly dry cauliflower, then remove
all greens and cut into 4 even sections (see photo).
2. With a box grater, use the medium-sized holes (see
photo - the side commonly used to grate cheese),
or a food processor with the grater attachment, to
grate the cauliflower into the size of rice, leaving any
large, tough stems behind.
3. Transfer to a clean towel or paper towel and press
to remove any excess moisture, which can make
your dish soggy.
4. Once you have your cauliflower rice, it’s easy to
cook! Simply sauté in a large skillet over medium
heat in 1 Tbsp oil. Cover with a lid so the cauliflower
steams and becomes more tender. Cook for a total
of 5-8 minutes, then season as desired (such as with
soy sauce or salt and pepper).

*Adapted from: http://minimalistbaker.com/how-to-make-cauliflower-rice/ - 39 -

 SIDES
Creamy Butternut
Squash Zoodles
Approved
WildFit Summer
Season(s):
20 min prep time,
Time:
25 min cook time

Serves: 2

ING REDIENTS PREPARATION

»» 3 cups butternut squash. 1. In a large saucepan, melt 2 tbsp. of coconut oil over
roughly chopped medium heat, cook the onion and the garlic.
»» 1 lb. zucchini, spiralized 2. Add the butternut squash, chicken stock, sage and
»» 1 red onion, diced thyme to the saucepan.
»» 2 garlic cloves, minced 3. Cover and cook until the butternut squash is soft,
»» 1 cup chicken stock about 12 to 15 minutes.
»» 1 tbsp dried sage 4. Puree the butternut squash using an immersion
»» 1 tbsp fresh thyme, minced blender until smooth. Pour in the coconut milk and
pulse again.
»» 1 cup coconut milk
5. Heat 2 tbsp of coconut oil in a skillet over medium heat.
»» 4 tbsp coconut oil
»» ¼ cup grilled walnuts, 6. Add zucchini noodles to the pan and stir the zoodles
chopped for 3 to 5 minutes, or until tender.

»» Sea salt and freshly ground 7. Pour the butternut sauce over the noodles, gently toss,
black pepper and cook for another two minutes, or until warm.
8. Serve the noodles topped with chopped walnuts.

*Adapted from: http://paleoleap.com/creamy-butternut-squash-zoodles/ - 40 -

 SIDES
Roasted
Vegetables
WildFit Summer,
Approved
can be adjusted to
Season(s):
WildFit Spring
15 min prep time,
Time:
15 min cook time

Serves: 6

ING REDIENTS
»» 2 cups broccoli florets
»» 2 cups cremini mushrooms
»» 2 cups chopped butternut PREPARATION
squash - leave out for Spring
»» 1 zucchini, sliced and 1. Preheat oven to 425° F. Lightly oil a baking sheet or
quartered coat with nonstick spray.
»» 1 yellow squash, sliced
2. Place broccoli florets, mushrooms, butternut squash,
and quartered - leave out
for Spring zucchini, squash, bell pepper and onion in a single
layer onto the prepared baking sheet. Add olive oil,
»» 1 red bell pepper, chopped -
use green pepper for Spring
balsamic vinegar, garlic and thyme; season with salt
and pepper, to taste. Gently toss to combine.
»» add other varieties of veg
approved for Spring (brussel 3. Place into oven and bake for 12-15 minutes, or
sprouts, cauliflower, green until tender. Baking time may need to be adjusted
beans, etc) depending on the thickness of the vegetables.
»» 1 red onion, chopped
»» 2 tbsp olive oil
»» 2 tbsp balsamic vinegar, or
more, to taste
»» 4 cloves garlic, minced
»» 1 ½ tsp dried thyme
»» Kosher salt and freshly
ground black pepper, to taste

- 41 -
 SIDES
Sautéed
Broccoli Rabe
with Garlic
& Oil
Approved
WildFit Spring
Season(s):

5 min prep, 5 min

Time:
cook time

Serves: 4

ING REDIENTS PREPARATION

»» 1 bunch broccoli rabe 1. Trim 1 ½ inches off the stems of the broccoli rabe,
discarding the trimmings and cut into 2 inch pieces.
(about 16 oz)
»» 2 tsp kosher salt 2. Bring a large pot of water and 1 tsp of the salt to a boil.

»» 1 tbsp olive oil 3. Add the broccoli rabe and cook until slightly tender
»» 5 garlic cloves, thinly sliced and bright green, about 2 minutes. Drain and set aside.

»» ¼ tsp crushed red 4. Heat a large, deep non-stick sauté pan over medium-
high heat.
pepper flakes
5. Add the olive oil and garlic and cook, stirring until
golden, for about 1 minute.
6. Add the broccoli rabe, pepper flakes, and the
remaining 1 tsp salt. Keep stirring until heated
through 2-3 minutes. Serve hot!

*Adapted from: http://www.skinnytaste.com/ - 42 -

 SIDES
Seasoned Sweet
Potato Wedges

Approved
WildFit Summer
Season(s):

5 min prep time,

Time:
20 min cook time

Serves: 4

ING REDIENTS PREPARATION

»» 4 medium sweet potatoes 1. Preheat the oven to 425°F. Lightly cover baking
»» 4 tsp olive oil sheet with oil.

»» 1 tsp garlic powder 2. Halve the sweet potatoes lengthwise and put them cut
»» ¾ tsp paprika
side down on cutting board, carefully cut each half into
3 equal wedges. You will have 24 wedges total.
»» ¾ tsp dried rosemary
3. In a large bowl, toss the wedges with 3-4 tsp olive
»» Kosher salt
oil, garlic powder, paprika, rosemary, and ½ tsp salt.
4. Place wedges on baking sheet flesh side down and
roast until tender and golden about 10 minutes. Flip
and cook another 10 minutes.
5. Add the remaining 1/8 tsp salt and serve hot.

*Adapted from: http://www.skinnytaste.com/ - 43 -

 DESSERTS
Chocolate Banana
Cake with
Caramel Layer
and Cacao Nibs
Approved
WildFit Summer
Season(s):
10 min prep time,
Time:
1-2 hr chill time

Serves: 2-4

ING REDIENTS
»» For the cake: PREPARATION
»» 1 cup whole walnuts
»» ½ cup sunflower seeds, 1. Add all the ingredients for the cake in a blender and
ground blitz for few seconds until you get a creamy dough
consistency. Make sure you don’t process the mix
»» 1/3 cup sultanas or raisins
(oil/sweetener free) completely, to leave some pieces of whole walnuts
in it – they will add crunch.
»» 1 ripe banana
2. Scoop out the mix in a spring form pan lined with
»» 3 tbsp cacao powder
baking paper or cling wrap and place in the fridge.
»» 2 tbsp coconut oil
3. To make the caramel, mix all the ingredients
»» ½ tsp cinnamon powder
together. You can easily do this by hand.
»» Pinch of sea salt
4. Spread the caramel onto the cake and return to
»» For the caramel layer: the fridge.
»» 4 medjool dates, pitted
5. Allow the cake to firm up for about 1-2 hours. Or at
(or about 6-7 dry dates,
least 30 mins.
soaked in water until soft,
then drained) 6. Dress it up with cacao nibs on the sides (press them
»» pinch of vanilla powder by hand into the cake) and powder it with cacao
powder on top.
»» 2 tbsp coconut oil
»» Toppings: cacao powder
and cacao nibs
*Adapted from: http://talesofakitchen.com/desserts/chocolate-banana- - 44 -
cake-with-caramel-layer-and-cacao-nibs/
 DESSERTS
Coconut Bites

Approved WildFit Summer

Season(s): & WildFit Fall

Time: 15 min

Serves: 12

ING REDIENTS PREPARATION

»» 4 Medjool dates 1. Soften dates and almonds in hot water. If you are
»» 1 cup almond meal not using a high speed blender such as a Vitamix,
it is recommended that you soak the almonds for
»» ½ cup shredded coconut
4 hours prior.
»» 1/3 cup coconut oil
2. Process/blend dates, almond meal, almonds,
»» 1/3 cup pistachios shredded coconut, coconut oil, chia seeds and half
»» ¼ cup almonds of the pistachios.
»» 1 tbsp chia seeds 3. Place in a bowl and let stand for a few minutes,
allowing the chia seeds to soften and expand.
4. Crush remaining pistachios. Form raw mixture into
small balls and roll in crushed nuts to coat.
5. Store Coconut Bites in the refrigerator or freezer.
Best enjoyed cool.

*Adapted from: http://talesofakitchen.com/desserts/chocolate-banana- - 45 -

cake-with-caramel-layer-and-cacao-nibs/
 DESSERTS
Deliciously Raw
Brownies

Approved
WildFit Summer
Season(s):

5 min prep time,

Time:
3-4 hr chill time

Serves: 10

ING REDIENTS PREPARATION

»» 2 cups of medjool dates 1. Simply blend the pecans in a food processor until
(400g) they form a crumbly mixture, then add the dates
»» 1 cup of pecans (140g) and blend again before adding the cacao.
»» 2-3 tbsp of raw cacao 2. Place the mixture into a baking tray and either
powder refrigerate for 3-4 hours or freeze for one hour to
allow them to set. Then keep them in the fridge for
freshness.

*Adapted from: https://deliciouslyella.com/raw-brownies/ - 46 -

 DESSERTS
Indulgent
Chocolate
Pudding
Approved
WildFit Summer
Season(s):
5 min prep time,
Time:
15 min chill time

Serves: 1

ING REDIENTS PREPARATION

»» 1 avocado 1. Puree ingredients and chill for 15 minutes.
»» 2 tsp unsweetened cocoa 2. Garnish with nut of choice.
powder
3. Serve and enjoy!
»» Honey to taste
»» Nut of choice

- 47 -
 DESSERTS
No-Bake Pecan
Snowballs

Approved
WildFit Summer
Season(s):
5 min prep time,
Time:
1-2 hr chill time

Serves: 12

ING REDIENTS PREPARATION

»» 1 cup pecan halves 1. Place the pecans and shredded coconut in a large
»» ½ cup shredded food processor fitted with an “S” blade, and process
unsweetened coconut until the pecans are broken down and crumbly. Add
in the rest of the ingredients and process again, until
»» 1 cup soft medjool dates,
a sticky dough is formed. (It should stick together
pitted (about 10 dates)
when pressed between two fingers.)
»» 1 tbsp coconut oil
2. Scoop the dough by rounded tbsps and roll the
»» ½ tsp sea salt
dough between your hands, forming balls. Arrange
»» ½ tsp vanilla extract the balls on a plate or baking sheet lined with
»» ½ cup arrowroot, or parchment paper, then place them in the freezer to
tapioca starch set, about 1 to 2 hours. For a “snowball” look, roll
»» Extra arrowroot for the balls in additional arrowroot or tapioca starch--
dusting, or coconut sugar just a light coating will do, since the starch will not
(see note below) enhance the flavor. It’s just for looks!
3. Store and serve these cookies in the fridge for best
texture. They should keep well in a sealed container
in the fridge for up to two weeks.

*Adapted from: http://detoxinista.com/2014/12/no-bake-pecan- - 48 -

snowballs-paleo-vegan/