R e c i p e B o o k

Hi! My name is Kelly Wilde, you might know me as @Wildelyraw on Insta-gram. 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!

Founder

Kel ly Wilde

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 under-stand 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:

Organic

Sweet bell peppersNectarinesCucumbers

Cherry tomatoesSnap peasPotatoes

ApplesStrawberries

GrapesCelery

PeachesSpinach

If possible, always buy these foods organic.

Living.

Pantry:Extra-virgin coconut oilRaw Cacao powderRaw Cacao nibs or Enjoy Life chocolate chipsRaw Coconut sugarStevia, raw honey or raw agavePure maple syrupUnsweetened organic nut butters Nutritional yeastChia seedsHemp seedsAncient Harvest Quinoa PastaQuinoaLentilsOrganic popcorn kernelsGluten free breadGluten free flour and/or pancake mixCans of organic diced tomatoesCans of organic black beansTons of ripe fruitAvocadosPotatoes

ShoppingItems I keep stocked in my kitchen:

Spices:Pink himalayan saltFresh-ground pepperTurmericCayenne PepperGround garlicGround gingerDried basil

Refrigerator:Raw coconut aminosApple Cider VinegarVegenaise or Just Mayo (DF mayo alternative)

Earth balance (soy-free) butterAlmond or coconut milkTons 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 fruitPeasCornEdamame

List.

IndexSmoothies

Juices

Smoothie Bowls

Main Dishes

Salads

Snacks & Sides

Desserts

Smoo

thie

s

SUNSHINE IN A BOTTLEBlend: The juice of 3 oranges1 heaping cup of frozen pineappleHandful of spinach (optional)

SUMMER IN A BOTTLEBlend:2 cups of chopped watermelon1 cup of frozen strawberriesJuice of half a lime or lemon

TROPICAL COCONUT ACAI SMOOTHIE Blend:The meat and water of 1 coconut2 cups frozen pineapple1 packet of frozen acai¼ cup of frozen raspberries1 tbsp of coconut sugar (optional)

SIMPLE GREEN SMOOTHIEBlend:1-2 cups of organic spinach2 frozen bananas1 cup of water or almond milk

STRAWBERRY-MINT SMOOTHIEBlend:2 cups of frozen strawberries1 banana (frozen or fresh)2 mint leavesJuice of 1 lime1 cup of water or coconut water

PB&J SMOOTHIEBlend:2 cups of frozen blueberries or blackberries1 ½ cups of unsweetened almond milk1 large banana (frozen or fresh)1 spoonful of unsweetened PB

BERRY GREEN SMOOTHIEBlend:1 cup of frozen berries1 banana (frozen or fresh)1 packed cup of organic greens1 cup of unsweetened almond milk or water½ tsp of cinnamon

PRETTY PURPLE SMOOTHIEBlend:1 heaping cup of blackberries (frozen or fresh)Juice of 1 limeHandful of spinach (optional)½ cup of coconut milk½ cup of water or to desired consistencyIce (if blackberries were fresh)

PEACH COBBLER SMOOTHIEBlend:1 ripe juicy peach (or 1 cup of frozen peaches)2 frozen bananasZest of ½ a lemon1 heaping tsp of cinnamon½ tsp pure vanilla2 tbsp of hemp seedsBlend with chilled coconut water

Juic

es

PB&J SMOOTHIEBlend:2 cups of frozen blueberries or blackberries1 ½ cups of unsweetened almond milk1 large banana (frozen or fresh)1 spoonful of unsweetened PB

BERRY GREEN SMOOTHIEBlend:1 cup of frozen berries1 banana (frozen or fresh)1 packed cup of organic greens1 cup of unsweetened almond milk or water½ tsp of cinnamon

PRETTY PURPLE SMOOTHIEBlend:1 heaping cup of blackberries (frozen or fresh)Juice of 1 limeHandful of spinach (optional)½ cup of coconut milk½ cup of water or to desired consistencyIce (if blackberries were fresh)

PEACH COBBLER SMOOTHIEBlend:1 ripe juicy peach (or 1 cup of frozen peaches)2 frozen bananasZest of ½ a lemon1 heaping tsp of cinnamon½ tsp pure vanilla2 tbsp of hemp seedsBlend with chilled coconut water

IMMUNE BOOSTING JUICE1 bunch of organic greens2-3” of organic ginger root1 organic lemon1-2 organic oranges1 organic grapefruit¼ teaspoon turmeric powder added

24 CARROT GOLDJuice:3-4 large organic carrots2-3 organic orangesStir in 1 tsp of turmeric

CLEANSING GREEN JUICE1 bunch of organic kale2 stalks of organic celery1 organic cucumber1 large handful of organic parsleyJuice of 1 organic lime2 organic green apples

WATERMELON JUICE Juice:1 small chilled organic watermelon1 organic lime (peeled)Serve over ice

GLOWING GREEN JUICE1 large bunch of organic kale2 organic green apples1 small piece of ginger1 lemon 1 lime (peeled)

PINK STARBURSTJuice:The arils of 1 organic pomegranate1 very small organic pineapple (or ½ a large one)1 organic red pear

Smoo

thie

Bow

ls

BASIC BANANA ICE CREAMBlend:2-3 frozen bananasEnough almond milk, coconut milk or water to get the bananas moving, about ½ cup1 tsp of pure vanilla

Add raw cacao powder for chocolate ice creamAdd PB and raw cacao powder for Chocolate PB ice creamAdd strawberries for a berry ice creamYou get the idea…:)

BLACKBERRY ICE CREAMBlend:2-3 frozen bananas1 tsp of pure vanilla1 cup of blackberries (fresh or frozen)Unsweetened almond milk to desired consistency

PISTACHIO ICE CREAMBlend:2-3 frozen bananas½-1 cup of unsweetened almond milk1 tsp of pure vanilla1 large handful of spinachpinch of pink himalayan salt⅓ cup of raw pistachiosStevia to sweeten

BASIC ACAI BOWLBlend:1 packet frozen acai1 banana (fresh or frozen)1 cup of frozen mixed berries½ cup of water or almond milk, more if desired.1 tsp cinnamon (optional)

GREEN SMOOTHIE BOWLBlend:½ cup of water, almond or coconut milk1 packed cup of tender leafy greens½ a cucumber or 2 stalks of celery (optional)2 frozen bananas1 tbsp chia seeds½ tsp cinnamon

Mai

n D

ishe

s

RAW ASIAN NOODLE SALADIn 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 coco-nut 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 min-utes). 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 coco-nut aminos and season with salt and pepper to taste. Lastly stir in ½ of a diced avocado and enjoy!

VEGGIE STIR-FRYOver 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 PASTAIn 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 & MARINARAIn 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!

Sala

ds

BRUSSELS, GARLIC & GINGER PASTAIn 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 & MARINARAIn 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!

MY GO-TO SIMPLE SALADFinely 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 coco-nut 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 SALADRinse 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 (op-tional, 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)

Snac

ks &

Sid

es

SIMPLE AVOCADO TOASTToast your bread of choiceScoop ripe avocado on to toastand press down with a forkSprinkle with pink himalayan salt, cracked pepper and red chili flakes (optional)

MY FAVORITE VEGGIE SANDWICHToast your GF bread of choice Spread one side with veganaise Spread the other side with mashed avocadolayer with organic romaine leavessliced cucumber, tomato, red onion,cilantro.Sprinkle with pepper and pink himalayan salt.

LARA BARSIn 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 spat-ula (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 POPCORNPlace a large pot on medium-high heat on the stove. Coat the bottom with a thin layer of coco-nut 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 GRANOLAIn 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 FRUITPuree 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 puree-ing. 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 PUDDINGPlace a ¼ cup of chia seeds in 1 cup of unsweet-ened almond milk Add ½ tsp of pure vanillaPure stevia to sweeten (optional)or 1 tbsp pure maple syrup or raw honeyMix well or blend together in blender.

Cover in airtight bowl or cup and let soak over-night.

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 nec-essary.

SPICY TURMERIC POTATOESHeat oven to 400 degrees. Using a mandolin or knife slice rinsed yellow potatoes into ¼” 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 (de-pending 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.

Des

sert

s

RAW CHOCOLATE Mix together equal parts melted coconut oil, raw cacao powder and pure maple syrup. i.e. ⅓ 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 parch-ment paper. Freeze for 1 hour.

CHOCOLATE PISTACHIO APPLESDip 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 CUPSIn 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 choco-late. Place in freezer for minimum of 1 hour and enjoy!!

WATERMELON POPSICLESCut 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 POPSCut 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 choco-late and immediately sprinkle with chopped nuts (optional). Place back in freezer for minimum 1 hour and enjoy!