Since opening its doors in 2017, Wildsprout has quietly cultivated a loyal following drawn to its unpretentious, health-focused approach to food.
When Candice Coles launched her restaurant and brand Wildsprout, she was navigating her own path toward healthier living. In doing so, she noticed a lack of genuinely nourishing options when eating out. Many menus, she found, leaned on mass-produced ingredients and shortcuts that sacrificed nutritional value. Her answer? To create a space that prioritised whole, thoughtfully prepared food without compromising on comfort or taste.
Wildsprout has since evolved into a small network of restaurant–deli hybrids, each with a quietly confident approach to wellness. The newest outpost in Sea Point, Cape Town, brings a more refined aesthetic, with an expanded retail section and a design that signals a step forward in sophistication. Interiors remain an important part of the experience, and Candice collaborates closely with her mother, Debby, to shape environments that are welcoming — characterised by warmth and clean lines.
Wildsprout’s shelves tell a story of discernment: organic produce, minimally processed pantry goods and house-made items that mirror what’s on the café menu. Think frozen meals, artisanal breads and gluten-free bakes — all developed without refined sugar or preservatives. With her brother, Dean, and husband, Patrick, now involved in the business, Wildsprout remains a family affair rooted in balance and care. It’s a place where healthy eating is intuitive, inclusive and, perhaps most importantly, genuinely enjoyable.
Chicken, Leek & Mushroom Pie
Serves: 4
Ingredients
1 whole free-range chicken
1 Tbsp extra virgin olive oil
1 lemon, quartered
Sea salt and black pepper, to taste
2 Tbsp coconut oil or butt er
4 leeks, sliced
250g mushrooms, quartered or sliced
100g carrots, peeled and diced
2 tsp (10 ml) dried/fresh thyme
250ml fresh cream
1 tsp (5ml) corn fl our
250ml chicken broth or stock
15g fresh parsley, chopped
1 free-range egg, beaten (for egg wash)
1 x 500g sheet puff pastry (or gluten-free pastry if preferred)
Method
- Preheat oven to 220°C.
- Place chicken in a roasting pan. Drizzle with olive oil and squeeze over lemon juice from quartered lemon. Season with salt and black pepper, rubbing the seasoning into the skin. Place the used lemon wedges inside the chicken cavity.
- Roast for 10 minutes, then reduce temperature to 180°C and continue roasting for an additional 1 hour and 15 minutes, or until the juices run clear at the joint between the drumstick and body. Remove from oven and allow to cool before handling.
- In a large pot or deep pan, heat coconut oil or butter over medium heat. Add leeks, mushrooms and carrots. Sauté for 5–7 minutes until fragrant and slightly softened. Season with thyme, salt and pepper. Reduce heat to low.
- Stir in fresh cream and corn flour until well combined. Gradually add chicken broth while stirring, allowing the sauce to thicken as it cooks. It should be rich and creamy, not runny.
- Once the chicken is cool, shred the meat and discard the bones.
- Add shredded chicken and parsley to the pot. Mix gently to combine.
- Transfer the filling to a large pie or ovenproof dish. Cover with puff pastry, pressing the edges to seal. Brush the top with beaten egg.
- Bake at 200°C for 30 minutes or until the pastry is puffed and golden brown in colour.
Sprout and Shine Salad
Serves 4
Ingredients
8 Tbsp (140g) edamame beans, blanched
140g (approx. 1 cup) green beans, blanched, cut into 4 pieces
240g (1 1/2 cups loosely packed) mixed lettuce
80g (2 1/2 cups loosely packed) rocket (arugula)
3 radishes, thinly sliced
100g feta cheese, cubed or crumbled
20g bean sprouts
1 whole avocado (sliced or cubed)
4 Tbsp (60ml) toasted almonds, chopped
1 tsp chives, lightly chopped, for sprinkling
Lemon-honey vinaigrette
2 Tbsp fresh lemon juice
1 Tbsp honey
1 tsp Dijon mustard
Salt and freshly ground black pepper, to taste
4 Tbsp extra virgin olive oil
Method
- In a small bowl, whisk together lemon juice, honey, Dijon mustard, salt and pepper until well combined. Slowly drizzle in olive oil while whisking until the mixture is emulsified. Set aside.
- Bring a pot of water to boil. Add beans and blanch for 2–3 minutes until tender-crisp. Drain and immediately plunge into ice water to stop the cooking process. Drain again and cut the green beans into quarters.
- In a large bowl, combine the mixed lettuce and rocket. Toss gently with half of the prepared vinaigrette dressing.
- Evenly scatter radish slices, feta cheese, beans and bean sprouts over the dressed greens, reserving the avocado and toasted almonds.
- Place the sliced or cubed avocado in the centre of the salad.
- Sprinkle the toasted chopped almonds over the salad. Drizzle the remaining dressing over the top and finish with a light sprinkle of chopped chives.
Salmon and Hake Fish Cakes
Yields approximately 18-24 fish cakes (depending on individual weight)
Ingredients
500g hake fillets
1kg salmon or trout
15g fish spice
Lemon juice, to taste (optional, for seasoning hake)
100g sweet potato, peeled and cubed
2 Tbsp (30ml) coconut oil (for frying)
130g onion, finely chopped
2 cloves garlic, minced
2 1/2 tsp (12.5 ml) salt
1 tsp (5ml) black pepper
500g carrots, grated
500g baby marrows, grated
75g coconut flour
4 eggs
30g fresh coriander, chopped
1 tsp (5ml) ground cumin
1 tsp (5ml) paprika
Serving suggestions:
- As patties for a delicious fish burger.
- With a side salad or roast vegetables.
- Topped with chopped pickled ginger and a wasabi and mayo dressing
Method
- Preheat oven to 180°C. Place hake on a lined baking tray and season with fish spice and lemon juice (if using). Cover with foil and bake until fish is fully cooked. Remove from oven and allow to cool, then shred and ensure all bones are removed.
- Finely dice salmon or trout and ensure bones are removed.
- Roughly peel and cube sweet potato. Boil until soft, then drain and mash. Set aside.
- In a large pan, heat a bit of coconut oil. Add in chopped onion, garlic, salt and black pepper. Sauté until soft and fragrant. Add grated carrots and baby marrows and cook for 2–3 minutes until some moisture has evaporated.
- In a large mixing bowl, combine shredded hake, chopped salmon, mashed sweet potato, sautéed vegetables, coconut flour, eggs, coriander, cumin, paprika and additional salt and pepper. Mix thoroughly. Taste and adjust seasoning as needed.
- Form the mixture into 100–120g portions and shape into even patties. Ensure the mixture is firm; add more coconut flour if needed to bind.
- Heat coconut oil in a non-stick frying pan over medium heat. Ensure oil coats the pan evenly.
- Fry patties in batches. Cook until golden brown on both sides and cooked through. Avoid overcrowding the pan.
Curried Butternut and Coconut Soup
Serves: 4
Ingredients
1 Tbsp (15ml) coconut oil or avocado oil
1 medium onion, finely diced
2 (about 15ml) cloves garlic, minced
1 knob fresh ginger, grated
6 cups peeled and diced butternut (about one small butternut)
Sea salt and black pepper, to taste
1 1/2 Tbsp (22.5ml) mild yellow curry powder
1/4 tsp ground cinnamon
1/2 tsp cumin powder
1 can (400ml) coconut milk
2 cups (500ml) vegetable stock or broth
2 Tbsp (30ml) coconut sugar or maple syrup or honey
1 tsp (5ml) chilli flakes or fresh chilli (optional, for added heat)
Suggested garnishes (optional):
- Toasted pumpkin seeds.
- Fresh bread or sourdough toast.
- Croutons.
Method
- Place a large pot over medium heat. Add oil, followed by onion and garlic. Sauté for 2–3 minutes until fragrant and slightly softened.
- Add butternut along with a generous seasoning of salt and pepper, curry powder, cinnamon, cumin and ginger. Stir well to coat vegetables evenly in spices.
- Cover with the lid and cook for 4 minutes, stirring occasionally.
- Pour in coconut milk, vegetable broth or stock, sweetener of choice and chilli (if using). Stir to combine.
- Bring the mixture to a gentle boil, then reduce heat to low. Cover with the lid and simmer for 15 minutes or until butternut is tender and easily pierced with a fork.
- Using an immersion blender (or a high speed blender in batches), blend the soup until completely smooth and velvety. Return to the pot if needed.
- Taste and adjust seasoning, adding extra curry powder, salt or sweetness as preferred. Simmer gently for a few more minutes to develop flavour.
- 8. Serve hot, with your choice of garnish
