Recipe
Book
Hi! My name is Kelly Wilde, you might know me as @Wildelyraw on Instagram. First off, I want to say a huge THANK YOU for your kindness and support, whether that be through following me on Instagram, or by giving to my Kickstarter campaign, I am truly humbled, honored and so grateful for it. When I started my Instagram account back in January of 2014, I never would have imagined where this journey might take me. I can truly say my passion for health only continues to grow. I want to clarify right off the bat, that I am in no way an expert in nutrition or science, nor am I claiming to be, I am however someone who has been passionate about health and nutrition for most of my life. I have always loved reading books, blogs and online sites regarding nutrition and throughout the years have gained a lot of knowledge and insight. I am a wife to the most amazing husband and mom to 3 kids all born within 13 months of each other. I understand a busy, chaotic life. Yet I have determined to make health one of our top priorities. I believe health translates into longevity of life and a better quality of life and that’s something I want for my family. And yours. I am passionate about breaking the stereotypes people have towards healthy living and empowering people to live their best life. Eating healthy shouldn’t be complicated. It should be fun, simple, convenient and most importantly taste GOOD! This book contains many of my quick, simple, yummy recipes! ALL of these recipes are vegan and gluten free and many of them are fully raw. They are free from refined sugars and processed foods and I truly hope you will enjoy them and as well as be inspired in the kitchen to make many simple healthy recipes of your own!
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Kelly Wilde
Organic When possible always buy organic and GMO-free produce and of course, local is always best. However, due to higher costs for organic food (sadly), I understand that this is not always feasible. In that case here are 12 foods you want to always buy organic. They are called the Dirty Dozen because they are found to always be the highest in pesticides:
Apples Strawberries Grapes Celery Peaches Spinach
Sweet bell peppers Nectarines Cucumbers Cherry tomatoes Snap peas Potatoes
If possible, always buy these foods organic.
Living.
Shopping Items I keep stocked in my kitchen: Pantry:
Extra-virgin coconut oil Raw Cacao powder Raw Cacao nibs or Enjoy Life chocolate chips Raw Coconut sugar Stevia, raw honey or raw agave Pure maple syrup Unsweetened organic nut butters Nutritional yeast Chia seeds Hemp seeds Ancient Harvest Quinoa Pasta Quinoa Lentils Organic popcorn kernels Gluten free bread Gluten free flour and/or pancake mix Cans of organic diced tomatoes Cans of organic black beans Tons of ripe fruit Avocados Potatoes
List. Spices:
Pink himalayan salt Fresh-ground pepper Turmeric Cayenne Pepper Ground garlic Ground ginger Dried basil
Refrigerator:
Raw coconut aminos Apple Cider Vinegar Vegenaise or Just Mayo (DF mayo alternative) Earth balance (soy-free) butter Almond or coconut milk Tons of prepped veggies and greens (rinsed, cut and ready to eat)
Berries
Freezer: Bananas
(wait till ripe & spotted, peel them & place in airtight ziploc bags, lay flat)
Berries and other fruit Peas Corn Edamame
Index Smoothies Juices Smoothie Bowls Main Dishes Salads Snacks & Sides Desserts
Smoothies
SUNSHINE IN A BOTTLE
Blend: The juice of 3 oranges 1 heaping cup of frozen pineapple Handful of spinach (optional)
SUMMER IN A BOTTLE
Blend: 2 cups of chopped watermelon 1 cup of frozen strawberries Juice of half a lime or lemon
TROPICAL COCONUT ACAI SMOOTHIE Blend: The meat and water of 1 coconut 2 cups frozen pineapple 1 packet of frozen acai Âź cup of frozen raspberries 1 tbsp of coconut sugar (optional)
SIMPLE GREEN SMOOTHIE Blend: 1-2 cups of organic spinach 2 frozen bananas 1 cup of water or almond milk
STRAWBERRY-MINT SMOOTHIE Blend: 2 cups of frozen strawberries 1 banana (frozen or fresh) 2 mint leaves Juice of 1 lime 1 cup of water or coconut water
PB&J SMOOTHIE
Blend: 2 cups of frozen blueberries or blackberries 1 ½ cups of unsweetened almond milk 1 large banana (frozen or fresh) 1 spoonful of unsweetened PB
BERRY GREEN SMOOTHIE
Blend: 1 cup of frozen berries 1 banana (frozen or fresh) 1 packed cup of organic greens 1 cup of unsweetened almond milk or water ½ tsp of cinnamon
PRETTY PURPLE SMOOTHIE
Blend: 1 heaping cup of blackberries (frozen or fresh) Juice of 1 lime Handful of spinach (optional) ½ cup of coconut milk ½ cup of water or to desired consistency Ice (if blackberries were fresh)
PEACH COBBLER SMOOTHIE
Blend: 1 ripe juicy peach (or 1 cup of frozen peaches) 2 frozen bananas Zest of ½ a lemon 1 heaping tsp of cinnamon ½ tsp pure vanilla 2 tbsp of hemp seeds Blend with chilled coconut water
Juices
IMMUNE BOOSTING JUICE
1 bunch of organic greens 2-3� of organic ginger root 1 organic lemon 1-2 organic oranges 1 organic grapefruit Ÿ teaspoon turmeric powder added
24 CARROT GOLD
Juice: 3-4 large organic carrots 2-3 organic oranges Stir in 1 tsp of turmeric
CLEANSING GREEN JUICE 1 bunch of organic kale 2 stalks of organic celery 1 organic cucumber 1 large handful of organic parsley Juice of 1 organic lime 2 organic green apples
WATERMELON JUICE
Juice: 1 small chilled organic watermelon 1 organic lime (peeled) Serve over ice
GLOWING GREEN JUICE 1 2 1 1 1
large bunch of organic kale organic green apples small piece of ginger lemon lime (peeled)
PINK STARBURST
Juice: The arils of 1 organic pomegranate 1 very small organic pineapple (or ½ a large one) 1 organic red pear
Smoothie Bowls
BASIC BANANA ICE CREAM
Blend: 2-3 frozen bananas Enough almond milk, coconut milk or water to get the bananas moving, about ½ cup 1 tsp of pure vanilla Add raw cacao powder for chocolate ice cream Add PB and raw cacao powder for Chocolate PB ice cream Add strawberries for a berry ice cream You get the idea…:)
BLACKBERRY ICE CREAM
Blend: 2-3 frozen bananas 1 tsp of pure vanilla 1 cup of blackberries (fresh or frozen) Unsweetened almond milk to desired consistency
PISTACHIO ICE CREAM
Blend: 2-3 frozen bananas ½-1 cup of unsweetened almond milk 1 tsp of pure vanilla 1 large handful of spinach pinch of pink himalayan salt ⅓ cup of raw pistachios Stevia to sweeten
BASIC ACAI BOWL
Blend: 1 packet frozen acai 1 banana (fresh or frozen) 1 cup of frozen mixed berries ½ cup of water or almond milk, more if desired. 1 tsp cinnamon (optional)
GREEN SMOOTHIE BOWL
Blend: ½ cup of water, almond or coconut milk 1 packed cup of tender leafy greens ½ a cucumber or 2 stalks of celery (optional) 2 frozen bananas 1 tbsp chia seeds ½ tsp cinnamon
Main Dishes
RAW ASIAN NOODLE SALAD
In a large bowl toss together, 1 large spiralized zucchini or green papaya (strain any liquid first), 1 large spiralized or julienned carrot, ½ cup of organic edamame, 2 diced scallions, tons of chopped cilantro and basil. Add ¼ cup chopped peanuts or sunflower seeds and 2 tbsp of black sesame seeds. To make the dressing: blend together the flesh of 1 ripe mango, 1 tsp chili oil, 3 tbsp raw coconut aminos, 2 tbsp rice vinegar, 1 tbsp sesame oil, juice of 1 lime, small bunch of cilantro, 1 scallion, 1 garlic clove, ¼ tsp minced ginger. Use pink himalayan salt and pepper to season more if necessary. Toss the salad with the dressing and let marinate for 30 minutes and enjoy!
QUINOA AND KALE “FRIED” RICE
Over medium high heat saute 3 tbsp of coconut oil, 2 tbsp of minced garlic and 2 tbsp finely minced ginger. Next add 3 diced carrots, cook for 2-3 minutes. Add 1-2 cups of chopped (and rinsed) kale. Cook 1 minute. Add 2 diced scallions, ⅓ cup of frozen peas, ⅓ cup of frozen edamame. Let cook 1-2 minutes. Add a splash of apple cider vinegar, 3-4 tbsp of raw coconut aminos, pink himalayan salt and pepper to taste. Stir in 3 cups of cooked quinoa. Season with more S + P or raw coconut aminos if needed and enjoy.
RAW TACO CUPS
Use either purple cabbage, collard greens or romaine as your taco shells. Fill with diced carrots, scallions, cilantro, and whatever other veggies you like. You may also add quinoa, black beans or lentils for added protein (however, will not be fully raw) Drizzle with mango chili sauce: To make: blend, the flesh of half a mango, ¼ cup of coconut water, 2-3 pitted dates, a dash of chili oil, 1 clove of garlic and a ¼ tsp minced ginger.
AVOCADO VEGGIE BOWL
In a pan over medium heat, saute 1 tbsp of diced garlic in 1-2 tbsp of coconut oil. Add 1 cup of finely chopped broccoli, mix well with the garlic. Add ¼ cup of frozen peas and ¼ cup of frozen corn (optional). Add 1 tbsp of water, cover with lid and steam until broccoli is soft (about 2 minutes). Remove veggies from pan with a slotted spoon and set aside. Chop 1 cup of organic spinach and 1 stalk of celery (optional). Mix together the cooked and raw veggies in a large bowl with 2 cups of cooked quinoa or brown rice. Mix in 3 tbsp of raw coconut aminos and season with salt and pepper to taste. Lastly stir in ½ of a diced avocado and enjoy!
VEGGIE STIR-FRY
Over medium heat saute 1 tbsp of minced ginger, 2 tbsp of minced garlic, and 3 diced scallions in 2-3 tbsp of coconut oil. Add in 1 cup of snow peas, 1 cup of diced broccoli, ½ of red pepper (diced), and chopped bok choy. Drizzle with raw coconut aminos and let cook until all veggies are tender. Season with salt and pepper and toss together with cooked gluten free noodles or eat alone!
BRUSSELS, GARLIC & GINGER PASTA
In a large pot of boiling water add 1 box of quinoa pasta. Cook to al dente and rinse with cool water to stop from cooking and set aside. Cut off the ends of 10-15 brussel sprouts + cut into quarters or into 8ths if they are large brussels. You just want them to be small pieces. Also dice up ½ of a red onion, 3 scallions, 1 cup of pea sprouts or micro greens (optional) + 1 small bunch of cilantro. In pan sauté 1 tbsp minced garlic + 1/2 tbsp minced ginger in 2 tbsp coconut oil. Add brussels and sauté for 3-4 minutes. Next add red onion, then pea sprouts + lastly scallions + cilantro. Add 1 tbsp black sesame seeds. Add 3 tbsp of raw coconut aminos, 1 tbsp of rice vinegar and salt and pepper to taste. Add in your cooked pasta and toss together and enjoy!
QUINOA SPAGHETTI & MARINARA
In a boiling pot of water, add your quinoa spaghetti noodles. I use Ancient Harvest Brand (can be found in the gluten free section). Be sure to cook it a minute or two under the recommended time. To make the simple marinara: In a pan over medium heat add 1 tbsp of olive or avocado oil and 2 cloves of diced garlic. Add 1 can of organic diced tomatoes and mash them into the garlic. Add 1-2 tsp of dried basil or 2-3 leaves of torn basil. Turn heat down to low and let reduce for 5-7 minutes. Season with pink himalayan salt and pepper and toss with the pasta and enjoy!
Salads
MY GO-TO SIMPLE SALAD
Finely chop up crunchy romaine, kale or spinach. Add 2 diced scallions or red onion, ½ of an orange or red pepper (diced), 1 diced carrot, 1 diced celery stalk, ½ of a diced avocado. (Add any other veggies you like.) Drizzle with apple cider vinegar, raw coconut aminos and a squeeze of lemon and sprinkle with raw sunflower seeds and nutritional yeast. YUM!
CHILI-MANGO EDAMAME SALAD
In a bowl toss together 1 cup of edamame, 1 carrot (julienned or diced), 2 scallions (diced), 1 bunch of cilantro (chopped), and ¼ cup of chopped peanuts. To make the dressing: blend together the flesh of 1 ripe mango, 3 pitted dates, 1 tsp of chili oil (use less if you prefer less heat), ⅓ tsp of minced ginger, ½ tsp minced garlic, a splash of raw coconut aminos and 2-3 tbsp of coconut water or water. Add a little raw agave if you prefer it to be sweeter. Drizzle the dressing over the salad and enjoy!
DETOX SALAD
Rinse and massage kale and tear into small pieces using your hands and set aside. Add diced tomato, cucumber and red onion. To make the dressing: Mix together the juice of 1 lemon, 2 tbsp of raw coconut aminos, ½ of a small ripe mashed avocado, 3 tbsp of nutritional yeast, ½ tsp of turmeric, and pink himalayan salt and pepper to taste. Massage the dressing with clean hands into the salad or toss until evenly coated and enjoy!
SWEET & SPICY APPLE SESAME SALAD
Chop 1 cup of each of crunchy romaine leaves and spinach and place in a bowl. Dice or julienne 1 large tart green apple, 1 carrot, and 1 scallion. Toss with the lettuce. Top with a beet kraut (optional, can be found at most health food stores) Sprinkle with black sesame seeds and drizzle with a sweet chili sauce (you can purchase or make your own-see previous salad for recipe)
Snacks & Sides
SIMPLE AVOCADO TOAST
Toast your bread of choice Scoop ripe avocado on to toast and press down with a fork Sprinkle with pink himalayan salt, cracked pepper and red chili flakes (optional)
MY FAVORITE VEGGIE SANDWICH Toast your GF bread of choice Spread one side with veganaise Spread the other side with mashed avocado layer with organic romaine leaves sliced cucumber, tomato, red onion,cilantro. Sprinkle with pepper and pink himalayan salt.
LARA BARS
In a food processor puree 1 cup of ripe, pitted dates until it forms a sticky paste. You will have to scrape bowl and puree a few times. Put aside in bowl and rinse the container. Next puree one cup of cashews (or nut of choice). If possible, soak the nuts in water for minimum of 1 hour or overnight prior to this. This helps them digest better. Puree them until finely chopped. Be careful not to process too long that they become a nut butter. Mix the dates and nut mixture together. Add any other ingredients you want: dried fruit, vegan chocolate chips, hemp seeds, whole nuts, cinnamon, etc. Use clean hands to mix in ingredients well. Line a plate with parchment paper and use a spatula (sprayed with coconut oil helps) to press into a flat square shape. Freeze for a minimum of 1 hour and cut into bars (makes 8 bars). Store in airtight baggy in fridge or freezer or enjoy right away!
PERFECTLY POPPED POPCORN
Place a large pot on medium-high heat on the stove. Coat the bottom with a thin layer of coconut oil. Let heat 1 minute. Drop a kernel in the pot, once it pops place ½ cup of kernels in the oil, cover with lid and shake to evenly cover kernels with oil. Should begin popping immediately. Pour popcorn in a bowl and sprinkle immediately with nutritional yeast and pink himalayan salt. Enjoy!
RAW GRANOLA
In a food processor pulse together 1 cup of chewy pitted dates, with 1 cup of organic gluten free raw oats, ½ cup of dried coconut, ¼ cup of raw almonds and 1 tbsp of coconut sugar. Store in an airtight container in the fridge. Goes great on top of a smoothie bowl!
DATE CARAMEL WITH SLICED FRUIT
Puree 1 cup of chewy, pitted dates until a ball forms. Slowly add water (1 tbsp at a time) until it loosens up, scraping the sides in between pureeing. Puree until creamy, and thick. Add 1 tsp pure vanilla and 1 tbsp of coconut sugar (optional) and blend. Serve with fresh fruit like apple slices. Keep in airtight container in fridge for up to 3 days.
PROTEIN PACKED CHIA PUDDING
Place a ¼ cup of chia seeds in 1 cup of unsweetened almond milk Add ½ tsp of pure vanilla Pure stevia to sweeten (optional) or 1 tbsp pure maple syrup or raw honey Mix well or blend together in blender. Cover in airtight bowl or cup and let soak overnight. Stir and add a little more almond milk if too thick or desired. You can top with fresh fruit or drizzle with maple syrup or chopped nuts.
SIMPLY PERFECT BRUSSEL SPROUTS
Cut ends off of brussel sprouts and cut in half. Place in a bowl of water to rinse and drain water. In a pan, over medium high heat, place 2-3 tbsp of coconut oil. Add brussel sprouts and sprinkle with pink himalayan salt, pepper and garlic powder. Toss and cook until caramelized and browned on both sides and tender. Sprinkle with nutritional yeast (optional) and season with more salt if necessary.
SPICY TURMERIC POTATOES
Heat oven to 400 degrees. Using a mandolin or knife slice rinsed yellow potatoes into Ÿ� thick circles. Toss them in melted coconut oil and season generously with garlic powder, paprika and turmeric. Lay parchment paper on pan and place potato slices in a single layer on pan. Sprinkle with pink himalayan salt and pepper. Cook for 25 minutes. Flip them and cook for 5 more minutes to brown both sides.
HEALTHY FRIES
Heat oven to 425 degrees w/ the pan in the oven. Slice potatoes (yukon gold, creamers, yellow, sweet or purple are my favorite) into desire shape and thickness. Place them in a large bowl and cover with water. Let soak 15 minutes to remove some of the starch. This will help them digest better and crisp up more. Drain the water and pat until completely dry. Toss them in 1-2 tbsp of melted coconut oil (depending on amount of fries). You may also skip this step if you want to keep the fries oil and fat free. Season evenly with desired seasonings. I often use paprika, pink himalayan salt, garlic powder and often dried rosemary. Line hot pan with parchment paper and place fries on pan in a SINGLE layer. Cook for 30-40 minutes depending on the thickness of fries. IF you are making a thicker cut you may need to flip them for the last 10 minutes. Cook until golden brown and crispy and pair them with a green salad for better digestion.
Desserts
RAW CHOCOLATE
Mix together equal parts melted coconut oil, raw cacao powder and pure maple syrup. i.e. â…“ cup of each. Mix well together. Will harden if placed in freezer or fridge.
RAW CHOCOLATE CARAMELS
In a food processor pulse 12-15 large pitted soft, chewy dates until it forms a sticky paste. Add 1 tsp pure vanilla and a dash of pink himalayan salt. Pulse and blend until caramel like. Flatten caramel mixture onto parchment paper, using a spatula sprayed with coconut oil. Press into a flat square shape about 1 inch thick. Place in freezer to harden for 30 minutes. Take the caramel out of freezer and cut into small squares. Dip the squares into raw chocolate using a fork or slotted spoon and place back on parchment paper. Freeze for 1 hour.
CHOCOLATE PISTACHIO APPLES
Dip cold green apple slices into melted raw chocolate and sprinkle with chopped raw pistachios and place in freezer for 30 minutes and enjoy!
RAW PEANUT BUTTER CUPS
In a bowl, mix ½ cup of pure peanut butter with 1 tbsp of raw agave, raw honey or pure maple syrup and a dash of pink himalayan salt. Using a mini muffin tin (liners optional), place a thin layer of raw chocolate on the bottom of each cup. Place in freezer for 5 minutes to harden. Scoop a small spoonful of peanut butter mixture onto chocolate and cover with more raw chocolate. Place in freezer for minimum of 1 hour and enjoy!!
WATERMELON POPSICLES
Cut watermelon into triangles. Using a sharp knife cut a slit in the rind. Place popsicle stick into the rind and freeze for 30 minutes to an hour. They make the perfect popsicle!
FROZEN BANANA POPS
Cut ripe bananas in half. Place a popsicle stick in each half and place on a plate and put in the freezer for 10 minutes. Dip in melted raw chocolate and immediately sprinkle with chopped nuts (optional). Place back in freezer for minimum 1 hour and enjoy!