Goldenberry Sauce

Ariel Richards

Ariel Richards

WF Certified Coach

In the interest of creating more variety in your WildFit diet, let’s talk about this fun, novel little treat- the goldenberry. Often used as a decoration on decadent dessert plates, these tomato relatives also have a place in their own recipes. This bright, citrus flavored sauce will be enjoyed over seafood, chicken, steamed veggies or as a salsa.

Although we are in the middle of winter in the northern hemisphere, in the southern hemisphere, these Peruvian Ground Cherries are in season. They can provide a sweet and sour, floral flavor to the otherwise very deep and rich flavors that are showcased in November. These fruits are high in antioxidants, polyphenols and carotenoids that are beneficial for decreasing inflammation, improving liver and kidney health and immunity. They are also beautiful and delicious.

As they are a nightshade of South American origin, you may not want to include them more than occasionally, however in recipes like this, they add a nice touch of color and bright flavor in WildFit Spring, or any season.

Prep Time: 10 minutes.

Cook Time: 7 minutes.

Makes: ½ cup


4 ounces of raw goldenberries, husked and rinsed

1-2 large garlic cloves

1 small, de-seeded jalapeno pepper, or red pepper flakes to taste

Handful of fresh mint leaves, torn

1 small red onion, sliced in rounds

¼ cup avocado or grapeseed oil

2 Tbsp water

sea salt and pepper to taste


This recipe is quite simple and requires only a handful of whole food ingredients. We can all do with an immune boost as the season changes. The variety of colors, use of potent bacteria fighters garlic and onion, as well as a bit of spice to boost your metabolism ensures that is exactly what you will get. It only takes a few minutes to make, but can make quite a simple meal taste gourmet.

This sauce carries all 5 flavors and includes a taste of heat. If you enjoy the heat of peppers, the jalapeno can be nice, but still not overpower the goldenberry flavor. If you prefer less heat, then leave out the hot pepper and add a touch of red pepper flakes. The heat adds depth, and is balanced by mint which cools it down, while adding another layer of chemical complexity in taste and easier digestion of your entire meal.

To begin, place a sheet of aluminum or silicone on a baking tray, and preheat the oven to broil. Place the golden berries, garlic, jalapeno and onion on the sheet and allow to cook for 5-7 minutes directly under the heat until slightly wilted, and brown blotches appear. This direct heat deepens the complexity in flavors of the vegetables.

Next, combine vegetables with water, salt and pepper in your blender. Pulse several times to combine. Add the mint and oil, then pulse again until well chopped in.

Use right away or pour the sauce in a small jar and allow the flavours to meld overnight. Reheat slowly or bring to room temperature before serving.  


Want More Recipes?

Grab your digital copy of the WildFit Living HOLIDAY Cookbook, containing 23 WildFit friendly recipes for every season!


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Ariel Richards

Ariel Richards

Ariel Richards is a Registered Holistic Nutritionist, Wellness Coach and Energy Worker living in Canada.
She is passionate about nutrition, its impact on happiness, and effect on the mind. Eating meals rich in whole and nutritious foods and practicing mindfulness has renewed her life with feelings of health, vibrancy and energy. With a specific focus on conquering chronic illness and living with mindfulness, her life experience will inspire you.
She's all about natural food and lifestyle solutions for real people living everyday lives.

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