Living

HOLIDAY COOKBOOK
23 Simple and delicious WildFit friendly
recipes for the holiday season!
Gluten-Free, Dairy-Free,
Sugar-Free, Soy-Free
 BREAKFAS T

Living 1 Banana Pancakes

SOUPS
2 Root Vegetable Soup

About Wildfit ENTRÉES

3 Delicious Duck
WildFit is a lifestyle of healthy eating, inspired
by the Paleo Diet. It is founded on what humans 4 Roast Chicken With Lemon And Rosemary
are supposed to consume based on our history as 5 Savoury Harvest Vegetable Casserole
hunters and gatherers. 6 Shepherd's Pie

Unlike other diets, the WildFit principles are based 7 Thanksgiving/Christmas Green Bean Casserole
on a solid foundation of nutritional science, food 8 The Everything Soup... The is not a soup
psychology and behavioural change: the ideal
combination for lasting results.
SIDES
The WildFit Holliday Cookbook gives you 23
simple and nutritious holiday options for you to 9 Sage Stuffing
enjoy. We hope you love them just as much as we do! 10 The Holy Guacamole
11 Minty Peas

SAUCES

"
12 Mushroom Gravy
I feel 10 years younger after 13 Turkey Gravy (two variations)
the WildFit 90 Challenge. I've 14 Cranberry Sauce
learned so much about myself and
my relationship to food and am
DESSERTS
"
thrilled with the amount of weightI
released!
15 Cranberry Spiced Cake
–Eli Saeterhaug Lovass 16 Creamy Coconut Frosting
17 Festive Layered Ice Cream Cake
18 Flourless Chocolate Cake
19 Gingerbread House
20 Pumpkin Pie
21 Pumpkin Spice Tarts

Learn more about 22 Raw Lemon Cheesecake

23 Shortbread Cookies
the WildFit 90 Challenge at:
[Link]
 BREAKFAS T
BANANA PANCAKES
WildFit Summer Cooks in 10 min Serves 1

Ingredients
1 banana

1 egg

Preparation
1. Squeeze the banana with your hands, with the peel on to make it softer.
Take off the peel an put the banana in a bowl. Then use a fork to mash
the banana.

2. Add an egg (and yes, that would be without the eggshell). Use the fork
to whip it together. Now you have the batter.

3. Preheat a frying pan on medium heat with a tablespoon of coconut oil.

Pour the batter into the frying pan. Fry the pancake on both sides.

TA-DA! Now you have delicious a delicious banana pancake.

If you want to get fancy add fresh berries on top.

If you feel like a daredevil you can use a waffle iron and make banana
pancake-waffles. This can get messy. Do this at your own risk.

YOU CAN USE BANANA PANCAKES AS:

A tasty breakfast

An awesome lunch waiting in your backpack

An easy-to-make dessert

A delicious in-between-meals snack

Page 1 recipe by Jørgen Gundersen BREAKFAS T

 SOUPS
ROOT VEGETABLE SOUP
WildFit Fall Cooks in 1h 15 min Serves 6

Ingredients
4 tablespoons olive oil

1 hot chile or habanero pepper

(optional)

1 large leek, well washed, trimmed,

and sliced into thin rings

6 green onions, white part

separated from green, both parts
chopped into 1 ⁄4-inch slices

2 teaspoons dried oregano

1 teaspoon ground cumin

1 large yuca, peeled and sliced into

1-inch rounds, then into quarters

1 large batata (or sweet potato)

Preparation
1. Chop all the vegetables into chunks. If using the plantain and yuca, it is
1 large carrot, sliced into very thin
best to peel and soak them for at least a half an hour to remove some of
rounds, about 1 ⁄8-inch
the starch and antinutrients.
1 pound auyama, peeled, seeded.
2. In a large soup pot, heat the olive oil, chile pepper, leek, onions, and
Cut into 1-inch cubes (can also use
white part of the green onions (set aside green parts for later) over
butternut squash or pumpkin here)
medium-high heat.
1 cup green plantains, peeled and
3. Stir the pot until the leeks are tender and translucent- about 6 minutes,
sliced into 1 ⁄2-inch rounds
then add the oregano, cumin, carrots, yuca, pumpkin, and tubers. Stir
2 stems of celery, including leaves continually for a few minutes, once the edges are becoming golden, pour
in the broth and add the thyme and bay leaves.
8 cups broth
4. Bring the broth to a low boil, and let it simmer, covered, for 35-40
6 sprigs fresh thyme
minutes until the veggies are very tender and the soup is thickened.
2 bay leaves
5. Turn off the heat and add sea salt and pepper to taste.
3 tablespoons fresh lime juice
6. Serve the soup in bowls topped with cilantro and the green onions with
1 cup coarsely chopped cilantro a slice of lime on the side.
Sea salt and freshly ground pepper

Page 2 recipe by Ariel Richards SOUPS

 ENTRÉES
DELICIOUS DUCK
Preparation
1. Pick the leaves off one rosemary sprig. Grate half the nutmeg and zest both
oranges. Cut the oranges in half and set aside for stuffing the duck.

2. Put everything on a board with one tablespoon of sea salt and chop it up.
Rub the mixture over the ducks, inside and out. Cover and leave in the
fridge for a few hours or overnight to let the flavours penetrate.
APPROVED SEASON (S) 3. Preheat the oven to 180°C/350°F/gas 4. Arrange the shelves on the
WildFit Summer middle and bottom levels. Stuff the ducks with the remaining rosemary
TIME sprigs, garlic cloves and reserved orange halves.
Cooks in 3h 10 min
4. Peel and quarter the onions. Trim and roughly chop the celery and carrots.
SERVES Peel and chop the ginger. Scatter the veg and ginger in the bottom of a
Serves 10 large, deep-sided roasting tray with the cinnamon and bay leaves. Roughly
chop the reserved duck neck and giblets and add to the mix.

5. Place the ducks breast-side up, straight on to the bars of the middle shelf.
Place the veg-filled roasting tray on the bottom shelf beneath the ducks
Ingredients ready to catch all the lovely fat that drips out of them.
3 sprigs of fresh rosemary
6. Peel the sweet potatoes and cut into chunks. Place in a pan and cover with
1 nutmeg cold salted water. Bring to a simmer and parboil for 5 minutes, then tip into
a colander and chuff them up a little. Or you can opt to leave them out.
Freshly ground black pepper
7. After the duck has roasted for one hour, remove bottom tray from the oven,
2 oranges or blood oranges
replacing it immediately with an empty tray. Spoon the fat from the veggie
2 x 2 kg whole ducks , necks and tray into a bowl. Put all the veg, duck bits and juices into a large saucepan,
giblets reserved and roughly then add a little boiling water to get all the sticky brown bits off the bottom
of the tray – this will be your gravy. Tip the water and brown bits into the
8 cloves garlic
pan with the veg, top up with 1 litre of water or chicken stock and place on
3 red onions a medium heat, skimming off any of the fat that rises to the top.
A few stalks celery 8. Put your parboiled sweet potatoes into the empty tray in the oven. Add
a few tablespoons of duck fat from the bowl, season, and place back
3 carrots
underneath the ducks to cook for one hour.
5 cm piece fresh ginger
9. For the gravy, heat a saucepan. Add 2 tablespoons of duck fat. When it’s
½ stick cinnamon hot and melted, add coconut flour (optional) and stir with a wooden spoon
3 bay leaves
until you have a thick sauce. Stir in the contents of the saucepan. Bring the
gravy to the boil and simmer gently for half an hour, stirring occasionally.
2 kg sweet potatoes Now the ducks have had 2 hours in the oven and will be done. Lift them on
1 litre water or organic chicken stock to a plate, cover loosely with tin foil and leave to rest for about 15 minutes.

2 tablespoons coconut flour 10. Pour gravy through a sieve into a clean saucepan, pressing down on all the
veg and other bits to extract as many flavours and juices as you can. Keep
the gravy warm in the saucepan, again skimming off any fat on the surface.

11. When you're ready to dish up – don’t carve the ducks! The best thing to
do is to pull the meat away from the bones with a pair of tongs or with
your fingers wearing clean kitchen gloves, then let everyone fight over the
delicious skin. Serve with your potatoes and gravy.
Page 3 recipe by Petra Ivan ENTRÉES
 ENTRÉES
ROAST CHICKEN WITH
LEMON AND ROSEMARY
WildFit Spring Cooks in 2h 10 min Serves 6

Ingredients
8 slices bacon, cooked

1 sprig of fresh rosemary

1 sprig of fresh thyme

1 clove of garlic

1 large lemon

1.5 kg sweet potato

1 tablespoon salt

1 whole chicken, fresh

Olive oil

Preparation
1. Rub the chicken inside out with salt and pepper, ideally in the morning
or a few hours before roasting.
2. Preheat the oven to 190ºC/375ºF/gas 5. If you are using sweet potatoes
or other root veg you can pre-boil them now. Boil water, add salt and put
the whole lemons and garlic cloves in too. It doesn't take as long as boiling
potatoes, so about 5 mins is fine. Take out the veg, garlic and lemon.

3. Stab the lemon. Rub olive oil on the chicken. Put the lemon, garlic and
thyme into the whole chicken. Place it in a roasting tray , put it into the
oven to roast. After 45 mins, take it out and add the sweet potatoes or veg
and rosemary into the tray. If you are using bacon, put them on top as well.

4. Roast for another 45 mins. Let it cool for a few minutes before serving.

Roasted veg is a great garnish. I most love it with fresh salad.

Page 4 recipe by Petra Ivan ENTRÉES

 ENTRÉES
SAVOURY HARVEST
VEGETABLE CASSEROLE
WildFit Fall Cooks in 1h 15 min Serves 6

Ingredients

INGREDIENTS

1 head of cauliflower – making

about 4 cups of riced cauliflower

1 cup of frozen cranberries, thawed

2 teaspoons of dried sage

2 teaspoons of dried summer savoury

2 tablespoons pumpkin seeds

¼ cup of extra virgin olive oil

SQUASH

1 medium sized winter squash Preparation

(kabocha, acorn, or butternut
1. Preheat the oven to 400F. Peel the squash and scoop out the seeds,
squash), peeled and chopped into
and then cut the flesh into cubes. Toss with the coconut oil, season with
½ inch cubes – makes about 4 cups
sea salt and pepper and spread on a baking sheet.
2 tablespoons. coconut oil
2. Add about a ¼ cup of water to the sheet if it has a rim, or add a tiny
Sea salt, to taste bowl of water to the center of the pan. Roast for 20–30 minutes, until
the tips brown and the pieces are tender but still a bit firm.
Freshly ground pepper, to taste
3. While the squash is baking, prepare riced cauliflower.
4. Combine the riced cauliflower, cranberries, herbs, and oil in a large bowl.
Mix so that the oil evenly coats all the ingredients. Mix in the baked
squash so that everything is evenly distributed.

5. Next, grease a medium baking dish (8x12”) with coconut oil. Fill it with
the casserole mixture and pat it down.

6. Finally, sprinkle with pumpkin seeds to finish (Alternatively, at this point

use as stuffing).

7. Bake for another 20–30 minutes until the top is golden and the
cranberries look slightly dried.

Page 5 recipe by Ariel Richards ENTRÉES

 ENTRÉES
SHEPHERD'S PIE
WildFit Spring Cooks in 55 min Serves 8

Ingredients Shepherd's Pie is delicious right out of the oven, but even better as
leftovers. The juices will soak into the dish, making it great for both family
dinners or a few days of meal prep. You can also make the dish as a
TOP LAYER OF PIE:
‘casserole’ and keep it in the freezer.
2 large heads of cauliflower, cut
into florets
Preparation
2 Tbsp olive oil
1. Bringing a medium pot of water to a boil. Chopping cauliflower into
A few sprigs of fresh thyme florets. Dropping them into the water until they are soft, about 10–15
2 cloves of garlic minutes then drain through a colander.

Sea salt and freshly ground black 2. As the cauliflower is simmering, chop the remainder of the vegetables.
pepper, to taste Smash and finely chop garlic. Allow the garlic to sit for 10–15 minutes,
so the healing properties can become active. Garlic is most potently
healing for us when you first smash it, combining the juices in the two
BOTTOM LAYER OF PIE:
parts of the clove.
1 tbsp coconut oil
3. Next, chop the veggies for the meat layer into small, bite sized pieces.
1 large onion, diced Onion, celery, mushrooms, green peppers, spinach and parsley. Keeping
2 celery stalks, diced them separate, as you will cook them for different lengths of time.

1 cup of mushrooms, chopped 4. Heat a large saucepan on medium–high, add half the coconut oil,
onions, meat for browning and spices to the pan. Stir the spices into the
1 large handful (about 1.5 cups
meat for several minutes, until browned evenly on all sides. Transfer to
chopped) green beans
a dish or another saucepan.
1 large green bell pepper, diced
5. Heat a pan and add the celery, then the mushrooms, then green pepper,
Handful of flat leafed parsley giving each a couple minutes in between to cook. Finally, stir in the
Handful of young spinach spinach and parsley, allowing to cook down for one minute before
removing the saucepan from the heat. Stir in the meat and onions. Set
1 lb. ground meat of choice- I prefer
the dish aside, allowing the flavours to meld.
small farm mutton, venison or bison
6. Pour cauliflower florets into the food processor, or back into the pot if
1 tsp dry mustard
you are mashing by hand. Add the olive oil, garlic, salt and pepper. Blend
1 ½ tsp cumin everything together, mixing until creamy and smooth. Add and mix thyme
½ tsp cinnamon leaves evenly into the mash ( a nice replaced for thyme is rosemary).

½ tsp paprika 7. In a 9-inch pie plate or casserole dish pour the meat and veggie layer,
smoothing it out evenly. Add cauliflower to the top.
1/8 tsp ground cloves
8. Preheat your oven to 350F. Bake Pie for 30 minutes or until golden
Salt and freshly ground black
brown on top.
pepper, to taste
9. Let cool for 5 minutes before serving and topped with a mushroom gravy.
Page 6 recipe by Ariel Richards ENTRÉES
 ENTRÉES
THANKSGIVING &
CHRISTMAS GREEN
BEAN CASSEROLE
APPROVED SEASON (S) Preparation
WildFit Spring 1. Bring a large pot of salted water to boil.
TIME
2. Line a baking sheet with aluminum foil (or a silicon baking sheet). Drizzle 1
Cooks in 1h
TBS of oil on the onions and sprinkle with 1 tsp salt. Mix to coat evenly.
SERVES
Serves 6
Spread the onions out on the baking sheet evenly. Bake for 30 minutes
at 350F, removing from the oven and stirring/flipping every 10 minutes
until the onions are brown and crispy (but not burned).

3. Saute bacon over high heat until lightly crispy. Then add the shallots
Ingredients and cook, stirring for about 2–3 minutes. Add the garlic and stir
another 2–3 minutes. Add the mushrooms and continue to stir over
1 lb. Fresh Green Beans
medium/high heat. When the mushrooms have turned golden, remove
8 oz mushrooms roughly chopped it all and set aside in a bowl.

1/4 lb. bacon, roughly chopped 4. If using large green beans, cut them in half and add to the boiling water.
(paleo, sugar free) Cook for 5 minutes then drain.

1 large Vidalia or other sweet 5. Using the same saute pan on medium heat, add a TBS of oil and 1 cup of
onion, thinly sliced the almond milk, whisking as you add half the almond meal. Continue
to add the rest of the almond milk and almond meal, bit by bit, whisking
½ cup shallots, finely chop[ed
the mixture together over a medium simmer until it is smooth and slightly
3 cloves of garlic, minced thickened (about the texture of cream). Add salt and pepper to taste.
½ cup almond meal 6. Reduce the heat and add the bacon/mushroom mixture, stirring. Next
add the green beans.
1½ cups unsweetened almond milk
7. Pour the entire mixture into a medium-sized casserole dish. Cover with
2 TBS olive or avocado oil
aluminum foil and bake at 350F for 15 minutes. Remove the foil and
1 TSP sea salt sprinkle the onions evenly over the top. Bake for an additional five
minutes, uncovered.
Freshly ground pepper to taste

Page 7 recipe by Petra Ivan ENTRÉES

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THE EVERYTHING
SOUP… THAT IS NOT
A SOUP
This recipe is a little bit different than most recipes. When you have
APPROVED SEASON (S)
WildFit Summer made the base of The Everything Soup you can add all sorts of meat and
vegetables in it. That is why I call it The Everything Soup.
TIME
Cooks in 10 min Have fun and experiment!
SERVES
Serves 2
Preparation
1. Pour the coconut milk in a saucepan on medium heat.
2. Add the red curry paste, the ginger, the onion, and the garlic. Stir.
Ingredients
3. Let it simmer for 5-10 minutes.
SOUP BASE: 4. Add salt and pepper to taste.
2 cups of coconut milk 5. Add some freshly cut chili to make it spicier.
2 tsp of red curry paste 6. Chop up cauliflower, broccoli, celery, carrots, bell pepper and sautéed
1 tbsp of finely chopped ginger
chicken. Add it to The Everything Soup.

½ an onion (fine chopped)

Bon appétit!

2 cloves of garlic (finely chopped or

use a garlic press) How easy was that?! With this soup base, you add a lot of things in it.
You can make a vegetarian dish or you can add meat to it.
Salt (pink Himalayan salt or sea salt)
I often use this recipe when I have vegetables that I need to eat before
Pepper
they go bad.

MY GO-TO INGREDIENTS:

Cauliflower

Broccoli

Celery

Carrots

Bell pepper

Chicken (sautéed)

Page 8 recipe by Jørgen Gundersen ENTRÉES

 SIDES
SAGE STUFFING
WildFit Spring, Summer and Fall Cooks in 15 min Serves 4

Ingredients
1 onion finely minced

Chopped fresh sage

Garnish with Fresh rosemary

(optional)

2 cloves of minced garlic

1 tbsp of fresh thyme

3 stalks of celery finely chopped

1 head of cauliflower

1 head of broccoli

Bacon bits (optional)

Preparation
1. Chop the cauiflower and broccoli into florets. Add to a food processor
or grate to form rice.

2. Transfer to a large bowl for mixing. Add the herbs, onion, garlic, celery
and mix to combine.
Make this the day ahead and sautée in a fry pan with coconut oil until
softened. Or place the prepared stuffing in the turkey just before roasting.

Add carrots in WildFit summer and fall.

Page 9 recipe by Amanda Hunt SIDES

 SIDES
THE HOLY GUACAMOLE
WildFit Summer Cooks in 5 min Serves 1

Ingredients
1 ripe avocado

¼ of a red onion (finely chopped)

1 clove of minced garlic (finely

chopped or use a garlic press)

Juice from ½ of a lime

Salt (pink Himalayan salt or sea salt)

Pepper

The Holy Guacamole can turn almost any boring salad into a tasteful salad.

Preparation
1. Cut the avocado in half and remove the pit. Slice the meat in each half
into squares with a blunt knife and scoop it out with a spoon. Place it in
a bowl.

2. Mash the avocado with a fork. Don’t overdo it! The guacamole should
be a little chunky.

3. Add the finely chopped onion, the garlic, the juice from the lime and
add salt and pepper to taste. Stir it together.

Add freshly cut chili to make it spicier.

Page 10 recipe by Jørgen Gundersen SIDES

 SIDES
MINTY PEAS
WildFit Summer and Fall Cooks in 10 min Serves 4

Ingredients
3 cups of peas

Handful of chopped fresh mint

Himalayan rock salt and cracked

black pepper to taste

Preparation
1. Steam peas in a pot with a little water for 3 minutes or just enough to
soften slightly. Drain and transfer to a bowl.

2. Use a potato masher, mash until almost all peas are broken or leave whole.
3. Add mint, salt, and pepper to taste. Stir to combine.

Page 11 recipe by Amanda Hunt SIDES

 SAUCES
MUSHROOM GRAVY
WildFit Spring Cooks in 30 min Serves 6

Ingredients Often we like a nice, rich savory sauce over our meals but get stuck
because of the amount of chemicals, preservatives, or unhealthy fats
1 pound mixed mushrooms (oyster,
contained within them. This gravy provides the health benefits of
shiitake, portobello, morels and
creminis make a nice mix) cleaned
mushrooms, for a tasty immune boost with a creamy smooth texture.
and sliced – separating the stems
and tops
Preparation
1 medium onion chopped
1. Choose an interesting mixture of mushrooms, brush them clean and
1 cup organic beef broth (can use separate the tops from the stems, roughly chopping both piles.
chicken or vegetable broth instead)
2. Chop your onion to be cooked with the stems, and remove the leaves
2 Tbsp balsamic vinegar from the stems of the thyme sprigs, if using.
1 Tbsp coconut aminos 3. In a saucepan or frying pan that you know has a lid, plop the coconut oil
and turn the burner to medium heat.
Several sprigs of fresh thyme (or 1
tsp dried) 4. Once the oil has melted, toss in the onion with the stems, stirring
together and cooking for several minutes until softened.
Sea salt and pepper to taste

2 Tbsp Coconut oil

5. Add the tops and stir in to coat with oil. If you find the stems have
soaked in most of the oil, add a bit more to the pan- it won’t hurt.

6. Pour the vinegar and coconut aminos over the mushrooms and stir
briefly before covering.

7. After they steam for a couple minutes, pour in the broth and season
with salt, pepper and thyme, stirring together.

8. Allow to simmer, covered, for 20-30 minutes until the liquid is slightly
reduced and the mushrooms are quite soft.

9. Turn off the burner and allow to cool a bit.

10. Pour the contents of your saucepan into a blender, or use an immersion
blender to puree the mixture into a silky smooth gravy.

11. Alternatively, if you prefer a more rustic sauce for something or your
blender shorts out, use the mushroom sauce as is. Chef’s choice!

12. Once blended, you can return it to the pot to warm until using.

Page 12 recipe by Ariel Richards SAUCES

 SAUCES
TURKEY GRAVY
WildFit Spring, Summer and Fall Cooks in 15-30 min Serves 4

Ingredients Preparation
1. BASIC TURKEY GRAVY Add turkey juice and drippings to a sauce
BASIC TURKEY GRAVY: pan and place over medium high heat. While warming, make a slurry
Juice from the roasted turkey or paste with the arrowroot powder and cold water. Slowly add to the
turkey juice, whisking well. Let simmer for 10 minutes, while whisking
2 tbsp of arrowroot powder
every minute or so until thickened. Do not whisk too vigorously.
Cold water
If you have a large amount of juices you may need to increase the
arrowroot powder used.
HERB TURKEY GRAVY:

1/2 cup finely minced onions

Preparation
2 cups chopped cauliflower
2. HERB TURKEY GRAVY Heat drippings over medium heat in sauce
Pan drippings from turkey pan. Add onions and cook until onions become translucent. Stir in
1-2 cups chicken or turkey stock cauliflower and thyme sprigs.

Several sprigs fresh thyme or other 3. Add stock to the pot. Simmer until cauliflower is fork tender, about 10
herbs (such as sage or rosemary) minutes. Remove herb stems. Carefully transfer mixture to Vitamix (or
other high speed blender). Blend on high until smooth and creamy.
Sea salt and fresh ground pepper **Be very careful with blending hot liquids that will expand in the
to taste blender do smaller batches if necessary.

4. Return gravy to pan to reheat. Add more stock to thin to desired

consistency, if needed. Season with salt and pepper to taste.

Page 13 recipe by Amanda Hunt SAUCES

 SAUCES
CRANBERRY SAUCE
WildFit Summer and Fall Cooks in 20 min Serves 4

Ingredients
2 cups of cranberry (fresh or frozen)

1/2 cup of water

Zest of 1 orange

Pinch of cinnamon

1/4 cup of maple syrup (omit for a

more tart sauce)

Preparation
1. Place the cranberries, maple syrup (if adding), and water into a small
sauce pan. Let simmer 15 minutes or until starts to thicken.

2. Add zest and cinnamon and stir to combine. Remove from the heat.

This can be made days ahead stored in an air tight container.

Page 14 recipe by Amanda Hunt SAUCES

 DESSERTS
CRANBERRY SPICE CAKE
WildFit Fall Cooks in 45 min Serves 8

Ingredients

THE CAKE:

1/2 cup coconut flour

6 large eggs

1/4 cup coconut oil melted and cooled

1/2 cup real maple syrup

1/2 cup pure pumpkin puree

1/2 tsp sea salt

1/4 tsp baking soda

1 Tbsp vanilla

1 tsp cinnamon
Delicious dessert or tea time snack during the holidays or anytime you
1 Tbsp pumpkin pie spice have guests. A seasonal favourite, now served up guilt free for everyone!
1 cup cranberries or blueberries
(omit during the challenge or by
Preparation
preference)
1. Preheat oven to 350 degrees F.
2 Tbsp tapioca flour to coat
2. In a large bowl, combine coconut flour, salt, baking soda, cinnamon
and pumpkin spice. In a separate bowl, mix the eggs, oil, maple syrup,
THE GLAZE: pumpkin puree and vanilla.
2 Tbsp maple syrup 3. Slowly pour the wet ingredients into the large bowl containing the dry
1 Tbsp coconut oil ingredients. Constantly whisk while pouring.

4. Coat berries in tapioca, combine with batter gently. This prevents them
from exploding.

5. Blended well and pour into a greased 8x8 baking dish. Bake for 25–30
minutes or until toothpick comes out clean and middle is set.

6. Remove pan from oven and pour glaze over cake while cake is still hot.

Page 15 recipe by Ariel Richards DESSERTS

 DESSERTS
CREAMY COCONUT FROSTING
WildFit Fall Cooks in 10 min Serves 6

Ingredients
3/4 cup raw sunflower seeds,
soaked 2-3 hours and rinsed

2 Tbsp. coconut oil, if possible solid,

but soft

3 Tbsp. raw honey

1 tsp. vanilla

1 tsp. fresh lemon juice

1/4 tsp. sea salt

2–4 Tbsp. water, as needed for

blending

½ cup dry unsweetened coconut

Often, it can be difficult to make a creamy, delicious dessert frosting

without the use of dairy or sugar. Those two traditional ingredients are
what make the icing stand a mile high with a perfect blend of richness and
lightness. However, trust a sweet toothed WildFitter to find a way! This
recipe has a soft coconut vanilla flavour- making it the perfect addition to
most baked goods in need of a little decoration. What’s more, it can all be
prepped in a high speed blender, so no need for lots of sticky, dirty dishes.

Preparation
1. Soak sunflower seeds for 2 hours or overnight.
2. Add the plump, soaked sunflower seeds to your blender and whizz them
with a couple tablespoons of water and the lemon juice until a smooth
paste forms.

3. Pour in the honey, coconut oil and salt then blend again.
4. Finally add the vanilla and blend for a full minute, whipping everything
into a smooth icing.

5. Use a spatula to pour the frosting out into a bowl. Then, add the
coconut and mix in gently.

6. Keeps in the fridge up to 3 days.

Page 16 recipe by Ariel Richards DESSERTS

CRUST
Ingredients

1 cup almond flour

DESSERTS
1 cup dates
FESTIVE LAYERED
ICE CREAM CAKE
CHOCOLATE LAYER

3 bananas

1/4 cup cacao

1/2 tbsp. salt

Seeds of a vanilla pod

WildFit Fall Cooks in 1 hr Serves 12
1 teaspoon cinnamon

1/4–1/2 tbsp. cayenne (I left the

spicy pepper out to make it suitable
for kids)

1 tbsp. maple syrup or honey

Water, if needed

VANILLA LAYER

1/2 cups cashews

3 tbsp. maple syrup or honey

Seeds of a vanilla bean pod

1/3 cup water

Juice of one lemon

BEET LAYER

1/2 cup fresh beet juice

2 bananas Preparation
1/2 cup pine nuts 1. Crust - Use a processor or a handblender to mix the almond flour and
1–2 tbsp. maple syrup or honey dates. Press it into the bottome of a lined spring form pan.

2 tbsp. melted coconut oil 2. Layers - Mix each layer separately. Then it is time to get creative. Start
by adding a thin layer of one of the flavours on top of the crust. Put it
MINT LAYER
in the freezer to frost. Wait until hard. This will be the time taking part.
2 cup fresh mint leaves
(Maybe time to watch your favourite WildFit video?) To keep it simple
1/2 avocado and fast, create 1 layer of each flavour only to create 4 layers in total.
1/4 cup maple syrup or honey To make it more exciting looking create as many layers as you like even
up to 10-12. In my experience, I didn't need that much of the Mint
1/2 teaspoon salt Layer. It is a unique flavour and a little was enough. And I needed a little
Juice of one lemon extra of the Chocolate Layer for the chocolate lovers in my company.

1/4 cup nut milk, use as little as 3. Drizzle - melt the coconut oil and honey or maple syrup and drizzle it
needed (or use water) over the frozen cake. Hint with lemon zest if you like.
2 bananas Tip: Leave the cake out for 5-10 mins before serving to be able to cut
COCONUT MAPLE DRIZZLE through it.

1 tablespoon melted coconut oil Enjoy!

1 tablespoon maple syrup or honey

Page 17 recipe by Petra Ivan DESSERTS

 DESSERTS
FLOURLESS CHOCOLATE CAKE
WildFit Fall Cooks in 55 min Serves 16

Ingredients
1/2 cup coconut flour

1/2 cup raw cacao powder

½ cup of honey

½ tsp. ground cinnamon

1 tsp. baking soda

1 tsp. baking powder

¼ tsp. salt

¼ cup coconut oil, melted

4 large eggs beaten

1 tsp. vanilla

2 cups zucchini shredded Preparation

1. Chunk up the zucchini and put in your food processor. Chop it until it is
a fine pulp.

2. Sieve together the dry ingredients- coconut flour, cocoa, cinnamon,

baking soda, baking powder and sea salt- so that there are no lumps.
3. In a small bowl, mix together the honey, vanilla, coconut oil and eggs.
4. Stir into the dry mixture with the whisk- but only about 20 times- do
not over mix!

5. Stir in the zucchini and add extra liquid if too much has been released.
6. Pour the mixture into a greased 9 inch pan. Bake at 350 degrees for
about 40 minutes or until the center is solid.

7. Allow the cake to cool before icing. A great combination is to ice it with
Creamy Coconut Frosting.

8. Keeps well in the fridge for 4 days.

Page 18 recipe by Ariel Richards DESSERTS

 DESSERTS
GINGERBREAD HOUSE
WildFit Fall Cooks in 1 hr 20 min Serves 6

Ingredients
GINGER BREAD
3 cups almond flour

1 tsp. ground ginger

1 tsp. cinnamon

½ tsp. cloves

½ tsp. salt

½ tsp. baking soda (can be left out)

½ cup original recipe says

blackstrap molasses, I used honey -
set honey will work very well

2 Tbs. maple syrup (or honey or

soaked and mashed dates)
Preparation
2 Tbs extra virgin coconut oil,
1. GINGER BREAD: Whisk all dry ingredients together and in a separate
melted
bowl, whisk all the wet. Add the wet to the dry and stir until evenly
1 egg combined. Wrap in plastic wrap or parchment paper and set in
refrigerator to cool and harden for either 4 hours or overnight. (Not
½ cup arrowroot or tapioca flour
using mollasses, a few hours will be enough).
(for rolling out dough)
2. On a large piece of parchment paper well dusted with arrowroot flour,
STICKY ICING (For the Next Day) start rolling out the dough until it’s ¼” thick. Use gingerbread house
2 egg whites stencils to measure and cut pieces. Carefully place on parchment paper-
lined baking sheet. Resize with stencils on baking sheet if necessary.
1 tsp fresh lemon juice

½ tapioca or arrowroot flour

3. Bake at 350 F for 15 minutes. Let cool completely on baking sheet
before moving. When cooled, transfer to a wire baking rack to cool and
Honey or maple syrup for firm overnight.
sweetening (this will give the icing a
slightly yellowish colour) 1. GINGER BREAD ICING (NEXT DAY): On high speed, whisk the egg
whites and lemon juice together until they form a thick foam. On low
Natural food colouring (optional)
speed, carefully add spoonfuls of the tapioca or arrowroot flour until all
is combined. Add the honey or mashed dates. Turn speed up to high and
whisk for 6 minutes.

2. Transfer to piping bag. Store in an airtight container in the refrigerator

for up to three days.

Page 19 recipe by Petra Ivan DESSERTS

 DESSERTS
PUMPKIN PIE
WildFit Fall Cooks in 1 hr 10 min Serves 12

Ingredients
CRUST
2 cups almond flour

¼ tsp sea salt

2 Tbsp. coconut oil

1 large egg

FILLING
1 ½ c. roasted pumpkin puree
(or 15 oz. canned organic pumpkin)

3 large eggs

½ cup full fat coconut milk

½ cup honey or maple syrup

Preparation
1 Tbsp. ground cinnamon
1. Preheat oven to 350°C.
1 tsp. ground nutmeg
2. Mix the sale and almond flour in a large bowl.
A pinch of ground cloves
3. Add coconut oil. Cream together until a flaky dough is forming.
Dash of sea salt
4. Stir in egg and roll dough into a ball.
5. On a piece of parchment paper, roll out the crust, sprinkling with
almond flour to keep rolling pin from sticking to dough.

6. Once a circle has been rolled out, flip into the pie plate. Trim the edges
and use extra dough to fill any cracks or spaces that may have opened.

7. Bake for 10 minutes, remove from oven, allow to cool.

8. Combine pumpkin puree and eggs in a large bowl and combine well.
9. Mix in coconut milk, honey, cinnamon, nutmeg, and salt.
10. Pour filling into ready pie crust.
11. Bake at 350° for 40 minutes or until middle is set and crust is golden.
12. Allow to cool then refrigerate for 2 hours to set up.

Page 20 recipe by Ariel Richards DESSERTS

SHELL:
Ingredients
DESSERTS
PUMPKIN SPICE
2 cups almond flour

2 Tbsp. maple syrup

1/4 cups coconut oil, melted

1/2 tsp baking soda TARTS

1/2 tsp ground cinnamon

Dash of ground nutmeg

1/8 tsp sea salt WildFit Fall Cooks in 40 min Serves 12

FILLING:

1/2 cups raw sunflower seeds,

soaked for at least 2 hours,
preferably overnight

1/4 cups maple syrup*

1 tsp vanilla

1 cups pumpkin puree

2 Tbsp coconut oil, melted

1 tsp ground cinnamon

1/2 tsp ground nutmeg

1/2 tsp ground ginger

A pinch of ground cloves

A dash of sea salt

Preparation
WHIPPED COCONUT CREAM:
1. SHELLS: Preheat oven to 350ºF. Line 12 cups in a muffin tin with
1 can organic full fat coconut milk, paper liners. Add all of the crust ingredients to large bowl and mix well,
refrigerated overnight working it into a nice dough. Distribute dough evenly amongst the 12
2 tsp maple syrup (use more or less cups. Press the crust into down firmly, going up the sides a bit. Bake for
or none at all, or whatever your 15-20 minutes until golden brown. Allow to cool in the pan for about
preference!) 10 minutes, then place the pan in the refrigerator until you are ready to
assemble the tarts and serve.
1 tsp vanilla
2. FILLING: Drain the seeds and add them to your food processor with
maple syrup, vanilla and coconut oil, process until creamy. Add in the
remaining ingredients and process until smooth. Spoon into shells, chill.

3. WHIPPED COCONUT CREAM: Open the can of coconut milk

carefully, keeping it level. Carefully scoop out only the top layer of
coconut cream, leaving the liquid for later use. Scoop cream into a
chilled glass bowl. Using a mixer, whip the coconut cream for 3 to 5
minutes until it becomes light and fluffy, with soft peaks. Mix in maple
syrup and vanilla, if using. Keep in the fridge until ready to use on tarts.

Page 21 recipe by Ariel Richards DESSERTS

 DESSERTS
RAW LEMON CHEESECAKE
WildFit Fall Cooks in 45 min Serves 6

Ingredients
CRUST
1/2 cup of almonds or walnuts

6–10 dates

FILLING
1 1/2 cups of Cashew - soaked
overnight

Juice of 1/2 lemon

1/2 cup of maple syrup or honey

A pinch of vanilla

3 tablespoons of coconut oil

Water, as needed
A simple delicious cheesecake alternative. Remember cashews should be
used in moderation.

Preparation
1. Use a food processor or hand blender to mix the almonds (or walnuts)
and the dates. Press it into the bottom of a round pan.

2. First process the soaked cashews until smooth. Add the lemon juice and
a little water it it helps the blending. Then add all the other ingredients.
Place it on top of the crust base and put it into the freezer for overnight.

3. Leave the cake out for a few minutes before serving to be able to cut it up.

Page 22 recipe by Petra Ivan DESSERTS

 DESSERTS
SHORTBREAD
COOKIES
Preparation
1. Preheat the oven to 350°F. These cookies will become golden quite
quickly, and this is all you are really looking for in baking them.
APPROVED SEASON (S) 2. In a large bowl, cut plant butter into the coconut flour using a pastry
WildFit Summer & Fall cutter or two knives, until the butter turns pea-sized. This can also be
TIME accomplished more quickly in a food processor – pulsing several times.
Cooks in 18 min
Cacao butter is the fattiest part of the fruit and makes up the outer lining
SERVES
of the inside of a single cacao bean. It is white in color and has a rich,
Serves 16
buttery texture that resembles white chocolate in taste and appearance.
Another option if you are avoiding cacao (because of caffeine or
otherwise) is pure coco butter which is creamier and richer than coconut
oil. You really want a butter substitute that will make the pastry slightly
Ingredients flakey instead of crunchy- and the plant butters achieve this.
1/3 cup coconut flour
3. Once the plant butter is cut into the flour, add in the salt, maple syrup/
½ cup cacao butter or coco butter honey and vanilla extract and cream into the dough until a smooth
dough is created. It is important to remember that coconut flour is really
2 Tbsp maple syrup or honey
absorbent, so resist the urge to add more as it will fluff up.
1 tsp vanilla extract
4. Decide how many cookies you would like (12 to 16 is about a spoonful
Pinch of sea salt of dough each). Roll each piece into a ball, place on a greased baking
sheet, and gently flatten with the back of a fork. You can also flatten out
2 Tbsp raw cacao (optional)
the mound of dough with a rolling pin and cut into shapes– whatever
4 Tbsp coconut oil suits you. Personally, I like more rustic cookies, but they work really
well with cookie cutters as well. Simply roll out the dough and let it chill
in the fridge for 10 minutes or so, then cut.

5. Bake for 6-8 minutes, watching carefully so they don’t burn. You will
not believe how delicious these cookies smell. They are perfectly
reminiscent of old school shortbread. At this point you may choose to
make a chocolate icing for the cookies but this is optional. If using, while
the cookies are baking, melt the cacao into the oil by setting on the
stove top or over a double boiler for 1–2 minutes, stirring frequently.
Let cool a bit, then pour the melted chocolate into an icing piping bag,
a small plastic bag or you can just spoon it over the cookies when it is
time. Once the cookies are baked and fully cooled, drizzle the chocolate
over the cookies. Allow the chocolate to harden before enjoying!

6. Store these cookies in a tin, and note that as they have no preservatives
(like sugar or whatever is in dairy butter, you will need to eat them
within a few days. Which let’s be honest, should be no problem.

Page 23 recipe by Ariel Richards DESSERTS

Special Thanks to...
the AWESOME WildFi Certified Coaches who
helped Make this cookbook Possible.

Amanda Hunt Ariel Richards

London, Ontario, Canada Halifax, Nova Scotia, Canada
CLICK HERE to connect with CLICK HERE to connect with
Amanda on [Link] Ariel on [Link]

Jørgen Gundersen Petra Ivan

Oslo, Norway London, UK
CLICK HERE to connect with CLICK HERE to connect with
Jørgen on [Link] Petra on [Link]

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