Delicious Nut Milk Recipes Using Our Organic Hemp, Organic Cotton & Nylon Bags Nut Milk Bag Care Guide & Bonus Paleo Recipes Included Contents

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Delicious Nut Milk Recipes Using our Organic Hemp, Organic Cotton & Nylon Bags Nut Milk Bag Care Guide & Bonus Paleo Recipes Included Contents

Nut Milk the Great Alternative to Dairy ...... 3 How to Use and Care for Your Nut Milk Bag ...... 4 General Care ...... 4 Cleaning Your Nut Milk Bag ...... 5 Nut Milk Recipes ...... 6 Almond Milk ...... 6 Green Minty Almond Milk ...... 7 Carrot Pecan Milk ...... 8 ĂŶĂŶĂWĞĂŶƵƚƵƩĞƌ^ŵŽŽƚŚŝĞ ...... 9 ZŽŵĂŝŶĞ>ĞƩƵĐĞ^ŵŽŽƚŚŝĞ ...... 10 Coconut Milk ...... 11 Coconut Milk Yogurt ...... 12 Horchata - Tiger Nut Milk...... 13 Brown Rice Milk ...... 14 Chocolate Chia Cherry & Avocado Pudding...... 15 Extra Bonus Paleo Recipe Section ...... 16 Quick ^quasŚ or Pumpkin ôup ...... 16 Easy TŚai FisŚ and êafood ôup ...... 17 Mac and Śeese ...... 18 Cream Tuna on Toast aka ^͘K.^...... 19 Coconut Nut Dressing ...... 20

02 Nut Milk the Great Alternative to Dairy

EƵƚŵŝůŬŝƐĚĞůŝĐŝŽƵƐǁŝƚŚĂƌŝĐŚƚĂƐƚĞ͘/ƚŝƐŵĂĚĞŽĨĐƌƵƐŚĞĚŶƵƚƐĂŶĚŝƚŚĂƐĂƐŽŌ͕ƐŝůŬǇ͕ĐƌĞĂŵǇ ƚĞǆƚƵƌĞŽĨǁĂƚĞƌĂŶĚŶƵƚƐ͘You can customise it with many different added flavours ůŝŬĞĐŝŶŶĂŵŽŶ͕vanilla and cocoa. Almond milk has great health benefits, studies have shown that plant ĂŶĚŶƵƚŵŝůŬʹŵŝůŬderived from almonds, soy, coconut, hazelnut and many others are a great source of vitamins and minerals. Almond Milk contains no saturated fats and and is not processed like dairy milk.

KŶĞƐĞƌǀŝŶŐ;ϴŇŽǌͿŽĨƵŶƐǁĞĞƚĞŶĞĚĂůŵŽŶĚŵŝůŬĐŽŶƚĂŝŶƐŝŶƚŚĞƌĞŐŝŽŶŽĨϯϬͲϰϬĐĂůŽƌŝĞƐ͕ Ϯ͘ϱͲϯ Őrams ŽĨĨĂƚ͕ϭŐŽĨƉƌŽƚĞŝŶ͕ϭŐŽĨĮďƌĞĂŶĚǀŝƚĂŵŝŶƐĂŶĚŵŝŶĞƌĂůƐ͘ dŚĞƐĞƌĞĐŝƉĞƐƵƐĞĂůŽƚŽĨĂůŵŽŶĚƐŝŶƚŚĞŵƐŽǁŚĞŶǁĞƚĂůŬĂďŽƵƚƐŽĂŬĞĚĂůŵŽŶĚƐǁĞŵĞĂŶ ĨŽƌĂƚůĞĂƐƚϴŚŽƵƌƐŝŶĂďŽǁůĐŽǀĞƌĞĚǁŝƚŚĮůƚĞƌǁĂƚĞƌ͘

ůŵŽŶĚƐare ƉƌŽƚĞŝŶƌŝĐŚĂŶĚĨƵůůŽĨǀŝƚĂŵŝŶ͕ŵĂŐŶĞƐŝƵŵ͕ƐĞůĞŶŝƵŵ͕ŵĂŶŐĂŶĞƐĞ͕ǌŝŶĐ͕ƉŽƚĂƐƐŝͲ Ƶŵ͕ĮďƌĞ͕ŝƌŽŶ͕ƉŚŽƐƉŚŽƌƵƐĂŶĚĐĂůĐŝƵŵ͘&ƵůůŽĨŚĞĂƌƚŚĞĂůƚŚǇŇĂǀŽŶŽŝĚƐ͕it is suggested that ĂůŵŽŶĚŵŝůŬcan help lower LDL cholesterol and protect the heart.

Lactose Free dŚĞŐƌĞĂƚƚŚŝŶŐĂďŽƵƚĂůŵŽŶĚŵŝůŬŝƐŝƚŝƐ>ĂĐƚŽƐĞĨƌĞĞ͘DĂŶǇĂĚƵůƚƐĂŶĚĐŚŝůĚƌĞŶĂƌĞlĂĐƚŽƐĞ ŝŶƚŽůĞƌĂŶƚ͘>ĂĐƚŽƐĞŝƐƚŚĞƐƵŐĂƌĨŽƵŶĚŝŶĐŽǁΖƐŵŝůŬ͘ƌŝŶŬŝŶŐĐŽǁ͛ƐŵŝůŬĐŽŵďŝŶĞĚǁŝƚŚlĂĐƚŽƐĞ ŝŶƚŽůĞƌĂŶĐĞĐĂŶĐĂƵƐĞĂďĚŽŵŝŶĂůĚŝƐĐŽŵĨŽƌƚ͕ƐƚŽŵĂĐŚďůŽĂƟŶŐĂŶĚĚŝĂƌƌŚŽĞĂĨŽƌƚŚŽƐĞĂīĞĐƚͲ ĞĚ͘ĞĐĂƵƐĞĂůŵŽŶĚŵŝůŬŝƐĞǆƚƌĂĐƚĞĚĨƌŽŵĂŶƵƚ͕ŝƚΖƐƉůĂŶƚĚĞƌŝǀĞĚĂŶĚƚŚĞƌĞĨŽƌĞůĂĐƚŽƐĞĨƌĞĞ͘ >ĂĐƚŽƐĞŝŶƚŽůĞƌĂŶƚƉĞŽƉůĞĐĂŶƐƵďƐƟƚƵƚĞĐŽǁ͛ƐŵŝůŬŝŶƚŚĞŝƌĚŝĞƚĨŽƌĂůŵŽŶĚŵŝůŬ͘

Caution ůŵŽŶĚŵŝůŬŝƐƚŚŽƵŐŚƚƚŽďĞĂŐŽŝƚƌŽŐĞŶƌĞŝĐĨŽŽĚ͕ŝ͘Ğ͕͘ŝƚĐŽŶƚĂŝŶƐĐŚĞŵŝĐĂůƐƚŚĂƚĐĂŶŚĂƌŵƚŚĞ ƚŚǇƌŽŝĚǁŚĞŶĐŽŶƐƵŵĞĚŝŶůĂƌŐĞƋƵĂŶƟƟĞƐ͘WĞŽƉůĞǁŚŽŚĂǀĞĂůŽǁƚŚǇƌŽŝĚĨƵŶĐƟŽŶ͕ŝƚΖƐĂĚǀŝƐĞĚ ƚŽŽŶůǇĚƌŝŶŬĂůŵŽŶĚŵŝůŬŝŶůŝŵŝƚĞĚŵŽĚĞƌĂƟŽŶ͘dŚĞƐĞĐŚĞŵŝĐĂůƐĂƌĞĂůƐŽĨŽƵŶĚŝŶŽƚŚĞƌĐŽŵͲ ŵŽŶůǇĞŶũŽǇĞĚĨŽŽĚƐƐƵĐŚĂƐƐƚƌĂǁďĞƌƌŝĞƐ͕ƐƉŝŶĂĐŚĂŶĚďƌŽĐĐŽůŝĂŶĚŝƐƵƐƵĂůůǇŶŽƚŚŝŶŐƚŽďĞ ĐŽŶĐĞƌŶĞĚĂďŽƵƚ͘

ůŵŽŶĚ ŵŝůŬ ŝƐ ŶŽ ƐƵďƐƟƚƵƚĞĨŽƌďƌĞĂƐƚŵŝůŬĂ ŶĚĚŽĞƐŶŽƚĐŽŶƚĂŝŶƚŚĞƌŝŐŚƚŶƵƚƌŝĞŶƚůĞǀĞůƐ ƌĞƋƵŝƌĞĚĨŽƌĂŶŝŶĨĂŶƚ͛ƐƐŽĚŽŶŽƚƵƐĞƚŚŝƐĂƐĂƌĞƉůĂĐĞŵĞŶƚĨŽƌďƌĞĂƐƚŵŝůŬŽƌĨŽƌŵƵůĂ͘,ŽǁĞǀĞƌ ĐŚŝůĚƌĞŶĐĂŶĚƌŝŶŬŝƚĂƐĂƌĞƉůĂĐĞŵĞŶƚƚŽĐŽǁ͛ƐŵŝůŬ͘

03 How To Use & Care For Your Nut Milk Bag

zŽƵŚĂǀĞǇŽƵƌŶĞǁ>ŽǀĞdƌĞĞŶƵƚŵŝůŬďĂŐĂŶĚ/ŬŶŽǁǇŽƵĂƌĞƌĞĂĚǇƚŽŐŽƐŽŚĞƌĞĂƌĞĂĨĞǁ ƚŝƉƐĨŽƌŐĞƚƚŝŶŐůŽŶŐĞǀŝƚǇĨƌŽŵǇŽƵƌƉƵƌĐŚĂƐĞ͘

General Care

The bags are strong and should last you a long time, we sell organic hemp, organic cotton and nylon nut milk bags. The bags can be used both ways around, the way you received it or turn it inside out.

To prevent any pulp getting in the seam of the organic cotton or hemp bags turn the bag inside out so the seams are on the inside when using. If this happens please contact support for a free replacement.

When straining don’t twist the bag as this puts lots of pressure on the seams. Putting lots of pressure on the seams can cause pulp to get in the seam so be careful.

Squeezing

>ŝĨƚƚŚĞďĂŐĂŶĚŐĞŶƚůǇƐƋƵĞĞǌĞƚŚĞďŽƚƚŽŵůŝŬĞǇŽƵǁŽƵůĚĂƐƉŽŶŐĞĂŶĚĂůůƚŚĞůŽǀĞůǇŶƵƚŵŝůŬ Žƌ ũƵŝĐĞ ǁŝůů ĐŽŵĞ ƉŽƵƌŝŶŐ ƚŚƌŽƵŐŚ͘ <ĞĞƉŝŶŐ ƐƋƵĞĞǌŝŶŐ ƵŶƚŝůǇŽƵ ĂƌĞ ůĞĨƚǁŝƚŚ Ă ƐĞŵŝĚĂŵƉ ďĂŐ ŽĨ ƉƵůƉ ŝŶ ǇŽƵƌ ŶƵƚ ŵŝůŬ ďĂŐ͘ zŽƵ ĐĂŶ ĞŝƚŚĞƌ ĚŝƐĐĂƌĚ ƚŚĞ ƉƵůƉ Žƌ ŬĞĞƉ ŝƚ ĨŽƌ ĂĚĚŝŶŐ ƚŽ yummy food recipes.

04 Cleaning Your Nut Milk Bag

ŌĞƌǇŽƵŚĂǀĞƌĞŵŽǀĞĚƚŚĞ ŵĂŝŶůƵŵƉŽĨƉƵůƉĨƌŽŵƚŚĞďĂŐ you can rinse under a tap or ǁĂƐŚŝŶǁĂƌŵƐŽĂƉǇǁĂƚĞƌƚŽ clean any mild staining from ǀĞŐĞƚĂďůĞƐ͘

If you are using one of our organic hemp or organic cotton fabric bags they will take on some of the colour if you are straining fruit or vegetables.

ŌĞƌƌŝŶƐŝŶŐƚŚĞďĂŐǇŽƵĐĂŶ ŚĂŶŐŽŶƚŚĞůŝŶĞƚŽĂŝƌĚƌǇ ǁŚŝĐŚŝƐƵƐƵĂůůǇǀĞƌǇƋƵŝĐŬǁŝƚŚ ŶǇůŽŶ range. The organic fabric bags will take a little longer to dry.

05 NUT MILK Recipes

ƐĂďŽŶƵƐĨŽƌďƵǇŝŶŐǇŽƵƌ>ŽǀĞdƌĞĞ ŶƵƚŵŝůŬďĂŐǁĞŚĂǀĞƉƵƚƚŽŐĞƚŚĞƌĂ ĐŽůůĞĐƟŽŶŽĨŚŽŵĞŵĂĚĞŶƵƚŵŝůŬ ƌĞĐŝƉĞƐĂŶĚĂďŽŶƵƐƉĂůĞŽƌĞĐŝƉĞ ƐĞĐƟŽŶƵƐŝŶŐŶƵƚŵŝůŬƐ͘dŚĞǇĂƌĞĨŽƌ ƚŚĞŵŽƐƚƉĂƌƚƐŝŵƉůĞ͕ĞĂƐǇƚŽŵĂŬĞ͕ ŵŽƐƚĚŽŶŽƚƚĂŬĞŵƵĐŚƟŵĞĂŶĚ ĞīŽƌƚ͘dŚĞƌĞƐƵůƚǁŝůůďĞƐŽŵĞŶŝĐĞ͕ ůŝŐŚƚŚĞĂůƚŚǇĚƌŝŶŬƐƚŚĂƚƚĂƐƚĞ ǁŽŶĚĞƌĨƵů͘&ŽůůŽǁƚŚĞŐƵŝĚĞŽƌŐĞƚ ĐƌĞĂƟǀĞ͕ĂŶĚĞŶũŽǇǇŽƵƌƌŝĐŚ͕ŵŝůŬǇ ŚŽŵĞŵĂĚĞĚƌŝŶŬƐ͘dŚĞƐĞƌĞĐŝƉĞƐĂƌĞ ũƵƐƚĂŐƵŝĚĞĂŶĚǇŽƵĐĂŶĐŚĂŶŐĞ ƚŚĞŵƚŽƐƵŝƚǇŽƵƌŽǁŶƚĂƐƚĞƐ͘

Almond Milk

ůŵŽŶĚŵŝůŬĐŽŶƚĂŝŶƐŵŽƌĞŶƵƚƌŝĞŶƚƐƚŚĂŶŽƚŚĞƌĚĂŝƌǇŵŝůŬĂůƚĞƌŶĂƟǀĞƐ͘dŚĞŚĞĂůƚŚďĞŶĞĮƚƐ ĨƌŽŵĚƌŝŶŬŝŶŐĂůŵŽŶĚŵŝůŬĞǀĞŶŵĂƚĐŚĚĂŝƌǇĐŚŽŝĐĞƐƐŽŝĚĞĂůŝĨǇŽƵĂƌĞůĂĐƚŽƐĞŝŶƚŽůĞƌĂŶƚ͘ ůŵŽŶĚŵŝůŬǁŽƌŬƐĂƐĂŐƌĞĂƚĂůƚĞƌŶĂƟǀĞĨŽƌƚŚŽƐĞǁŝƚŚƐŽǇĂŶĚůĂĐƚŽƐĞĂůůĞƌŐŝĞƐ͘

INGREDIENTS YOU NEED: 125g of raw almonds 500ŵůŽĨĮůƚĞƌĞĚǁĂƚĞƌ ϭƐƉŽŽŶĨƵůŽĨŚŽŶĞǇʹŽƉƟŽŶĂůƚŽƚĂƐƚĞ WŝŶĐŚŽĨƐĞĂƐĂůƚʹŽƉƟŽŶĂůƚŽƚĂƐƚĞ

/ĨǇŽƵǁĂŶƚƐŽŵĞƚŚŝŶŐƐƉĞĐŝĂů͕ǇŽƵĐĂŶĂĚĚǇŽƵƌŽǁŶƐǁĞĞƚƚǁŝƐƚ͕ůŝŬĞĂƚĞĂƐƉŽŽŶŽĨǀĂŶŝůůĂ ĞǆƚƌĂĐƚ͕ƌĂǁĐĂĐĂŽ͕ĐŽĐŽŶƵƚĞǆƚƌĂĐƚŽƌĐŝŶŶĂŵŽŶ͘

^ŽĂŬƚŚĞĂůŵŽŶĚƐŝŶĨŝůƚĞƌǁĂƚĞƌĨŽƌĂƚůĞĂƐƚĞŝŐŚƚŚŽƵƌƐ͕ŽƌƵƉƚŽƚǁĞŶƚǇĨŽƵƌŚŽƵƌƐ͘KŶĐĞ ƚŚĞǇŚĂǀĞƐŽĂŬĞĚ͕ĚƌĂŝŶƚŚĞǁĂƚĞƌĂǁĂǇǁŚŝĐŚƐŚŽƵůĚďĞďƌŽǁŶŝŶĐŽůŽƵƌ͘ZĂǁĂůŵŽŶĚƐ ŚĂǀĞƚĂŶŶŝĐĂĐŝĚĂŶĚĂŶĞŶǌǇŵĞŝŶŚŝďŝƚŽƌŝŶŝƚƐďƌŽǁŶƐŬŝŶǁŚŝĐŚƐƚŽƉŝƚĨƌŽŵĂĐƚŝǀĂƚŝŶŐ ƵŶƚŝůƚŚĞĐŽŶĚƚŝŽŶƐĂƌĞƌŝŐŚƚ͘ƐŽĂŬŝŶŐŽǀĞƌŶŝŐŚƚƵŶůŽĐŬƐƚŚĞĞŶǌǇŵĞŝŶŚŝďŝƚŽƌĂůůŽǁŝŶŐǇŽƵ ƚŽŐĂŝŶŵŽƌĞŽĨƚŚĞŶƵƚƌŝĞŶƚƐĨƌŽŵƚŚĞĂůŵŽŶĚƐ͘

WůĂĐĞƚŚĞĂůŵŽŶĚƐ͕ǀĂŶŝůůĂ;ĐĂĐĂŽĞƚĐ͘Ϳ͕ĂŶĚĨŝůƚĞƌǁĂƚĞƌŝŶĂďůĞŶĚĞƌ͘ůĞŶĚƚŚĞŵŝǆƚƵƌĞŽŶ ŚŝŐŚƐƉĞĞĚĨŽƌŽŶĞŵŝŶƵƚĞ͕ĂŶĚƚŚĞŶƐƚƌĂŝŶƚŚĞŵŝǆƚƵƌĞƚŚƌŽƵŐŚǇŽƵƌ>ŽǀĞdƌĞĞŶƵƚŵŝůŬ ďĂŐ͘zŽƵĐĂŶŬĞĞƉƚŚĞƉƵůƉĨŽƌĂĚĚŝŶŐƚŽĐĂŬĞƌĞĐŝƉĞƐ͘zŽƵŚĂǀĞũƵƐƚŵĂĚĞůŵŽŶĚDŝůŬ͘

06 Green Minty Almond Milk zŽƵ ĐĂŶ ŐĞƚ ĐƌĞĂƟǀĞĂŶĚĚŝƐĐŽǀĞƌ ůŽǀĞůǇ ŐƌĞĞŶ ŵŝůŬƐ ůŝŬĞ ŐƌĞĞŶ ĂůŵŽŶĚ ŵŝůŬ͘ dŚĞ ƉƌŽĐĞƐƐ ŽĨ ŵĂŬŝŶŐƚŚŝƐĚĞůŝĐŝŽƵƐĚƌŝŶŬĐŽŶƐŝƐƚƐ ŽĨ ƚǁŽ ƉĂƌƚƐ͕ ƐŝŶĐĞ ǇŽƵ ǁŽƌŬ ǁŝƚŚ ƚǁŽ ĚŝīĞƌĞŶƚ ŵŝǆƚƵƌĞƐ͕ ďƵƚ ďŽƚŚ ĂƌĞ ĞĂƐǇ ƚŽ ŚĂŶĚůĞ͘ 'ƌĞĞŶ ĂůŵŽŶĚ ŵŝůŬ ƚĂƐƚĞƐ ůŝŬĞ Ă ŵŝŶƚ ŇĂǀŽƵƌĞĚ ŵŝůŬƐŚĂŬĞ͘/ƚĐŽŶƚĂŝŶƐŐƌĞĂƚŚĞĂůƚŚǇ ĨĂƚƐ͘dŚŝƐŵŝůŬĐĂŶďĞŚĞůƉĨƵůŝĨǇŽƵ are cleansing and detoxifying your ďŽĚǇ ĂŶĚ ĂǀŽŝĚŝŶŐ ĚĂŝƌǇ ƉƌŽĚƵĐƚƐ͘ 'ƌĞĞŶ ĂůŵŽŶĚ ŵŝůŬ ŚǇĚƌĂƚĞƐ ǇŽƵƌ ƐǇƐƚĞŵ ĂŶĚ ŝƚ ĐŽŶƚĂŝŶƐ ƐŽĚŝƵŵ͕ ƉƌŽƚĞŝŶ͕ ůŝǀĞ ĞŶǌǇŵĞƐ͕ ĂŶĚ ĐŚůŽƌŽƉŚǇůůƚŚĂƚĐŽŶƚƌŝďƵƚĞƚŽďůŽŽĚďƵŝůĚŝŶŐ͕ĂƐǁĞůůĂƐďŽŽƐƚŝŶŐƚŚĞƋƵĂůŝƚǇĂŶĚƋƵĂŶƚŝƚǇŽĨ ǇŽƵƌƌĞĚďůŽŽĚĐĞůůƐ͘

INGREDIENTS YOU NEED: ϮĐƵĐƵŵďĞƌƐ ϮƌŝďƐŽĨĐĞůĞƌǇ ϮƚŽϯŚĂŶĚĨƵůƐŽĨƐƉŝŶĂĐŚ 150g of soaked raw almonds ϵϬϬŵůŽĨĮůƚĞƌĞĚǁĂƚĞƌ ϭƐƉƌŝŐŽĨDŝŶƚʹKƉƟŽŶĂůƚŽƚĂƐƚĞ

ĞĨŽƌĞǇŽƵƐƚĂƌƚŵĂŬŝŶŐŐƌĞĞŶĂůŵŽŶĚŵŝůŬ͕ǇŽƵƐŚŽƵůĚƐŽĂŬƚŚĞĂůŵŽŶĚƐĨŽƌĞŝŐŚƚŚŽƵƌƐ͘Then ƉůĂĐĞƚŚĞĐƵĐƵŵďĞƌƐ͕ĐĞůĞƌǇ͕ƐƉŝŶĂĐŚĂŶĚŵŝŶƚthroughĂũƵŝĐĞƌ͕ĂŶĚƐƚƌĂŝŶoff ƚŚĞũƵŝĐĞ͕ ƵƐŝŶŐǇŽƵƌŶƵƚŵŝůŬďĂŐ͘zŽƵƐŚŽƵůĚŐĞƚĂƚůĞĂƐƚϱϬϬŵůŽĨũƵŝĐĞĨƌŽŵƚŚŝƐ͘WƵƚŝƚĂƐŝĚĞ͘'ĞƚƚŚĞ ĂůŵŽŶĚƐ͕ƉůĂĐĞƚŚĞŵŝŶĂďůĞŶĚĞƌĂŶĚďůĞŶĚƚŚĞŵŽŶŚŝŐŚƐƉĞĞĚĨŽƌŽŶĞŵŝŶƵƚĞ͘dŚĞŶƐƚƌĂŝŶƚŚĞ ĂůŵŽŶĚŵŝůŬŝŶǇŽƵƌ>ŽǀĞdƌĞĞŶƵƚŵŝůŬďĂŐ͘zŽƵƐŚŽƵůĚŚĂǀĞϱϬϬŵůŽĨĂůŵŽŶĚŵŝůŬ͘EŽǁŵŝǆ ƚŚĞŐƌĞĞŶĚƌŝŶŬĂŶĚƚŚĞĂůŵŽŶĚŵŝůŬŝŶĂũƵŐʹƚŚĂƚ͛Ɛŝƚ͊ŶũŽǇǇŽƵƌŚĞĂůƚŚǇŐƌĞĞŶďĞǀĞƌĂŐĞ͘/ƚ ĐĂŶƐƚĂǇĨƌĞƐŚĨŽƌƚǁŽĚĂǇƐǁŚĞŶǇŽƵƐƚŽƌĞŝƚŝŶƚŚĞĨƌŝdge͘

07 Carrot Pecan Milk

dŚŝƐŝƐĂŶƵŶƵƐƵĂůŵŝůŬĂŶĚŝƚŝƐ ƚĂƐƚǇĂŶĚǀĞƌǇŐŽŽĚĨŽƌǇŽƵ͘zŽƵ ĐĂŶĂůǁĂǇƐĞŶŚĂŶĐĞŶƵƚŵŝůŬƐǁŝƚŚ ƐŽŵĞĂĚĚĞĚǀĞŐĞƚĂďůĞƐĂŶĚŝƚ͛ƐĂ ŐƌĞĂƚǁĂǇƚŽŐĞƚĐŚŝůĚƌĞŶƚŽĞĂƚ ƚŚĞŝƌĚĂŝůǇǀĞŐĞƚĂďůĞƐ͘WĂĐŬĞĚǁŝƚŚ ŶĂƚƵƌĂůƐŽƵƌĐĞƐŽĨǀŝƚĂŵŝŶƐ͘

INGREDIENTS YOU NEED: 125g of soaked raw pecans 2 carrots ϭƚĞĂƐƉŽŽŶŽĨĐŝŶŶĂŵŽŶ͕ ĂƉŝŶĐŚŽĨĐĂƌĚĂŵŽŵƉŽǁĚĞƌ ϮƚĞĂƐƉŽŽŶƐŽĨǀĂŶŝůůĂĞǆƚƌĂĐƚ;ŽƌĐŽĐŽŶƵƚĞǆƚƌĂĐƚͿ ϮƚĂďůĞƐƉŽŽŶƐŽĨŵĂƉůĞƐǇƌƵƉ͕ ϳϱϬŵůŽĨĮůƚĞƌĞĚǁĂƚĞƌ

After you have soaked your raw pecans for eight hours or overnight ideally. You can then pĞĞůĂŶĚĐŚŽƉƚŚĞĐĂƌƌŽƚƐ͘dŚĞŶƉƵƚĂůůƚŚĞŝŶŐƌĞĚŝĞŶƚƐŝŶƚŽĂďůĞŶĚĞƌ͘ůĞŶĚƚŚĞŵŽŶŚŝŐŚ ƐƉĞĞĚĨŽƌĂƚůĞĂƐƚŽŶĞŵŝŶƵƚĞŽƌƵŶƟůƉƵůƉĞĚ͘^ƚƌĂŝŶŝƚǁŝƚŚĂ>ŽǀĞdƌĞĞŶƵƚŵŝůŬďĂŐ͘/ƚƐƚĂǇƐ ĨƌĞƐŚĨŽƌƚǁŽŽƌƚŚƌĞĞĚĂǇƐǁŚĞŶŬĞƉƚŝŶthe fridge͕ĐŽǀĞƌĞĚ͘

08 ĂŶĂŶĂWĞĂŶƵƚƵƩĞƌ^ŵŽŽƚŚŝĞ

Bananas and peanut ďƵƩĞƌŵĂŬĞĂŚĞĂůƚŚǇ ƐŶĂĐŬ͘dŚŝƐƐŵŽŽƚŚŝĞŝƐ ŐůƵƚĞŶĨƌĞĞ͕ƐŝŶĐĞŽĂƚ does not contain gluten. dĂƐƚĞƐĂŵĂǌŝŶŐĂŶĚǁŝůů ŐŝǀĞǇŽƵĂŐŽŽĚƐƵƐƚĂŝŶĞĚ ďŽŽƐƚŽĨĞŶĞƌŐǇ͘

INGREDIENTS 125g of soaked raw almonds ϰďĂŶĂŶĂƐďƌŽŬĞŶŝŶƚŽĐŚƵŶŬƐ ϮƚĂďůĞƐƉŽŽŶƐŽĨƉĞĂŶƵƚďƵƩĞƌ ϭƚĞĂƐƉŽŽŶŽĨǀĂŶŝůůĂĞǆƚƌĂĐƚʹĐŽĐŽĂ͕ĐŽĐŽŶƵƚĞƚĐ͘ ϴϬŐŽĨŽĂƚƐŽƌϯϬŐŽĨƐƉŝŶĂĐŚ ϳϬϬŵůŽĨĮůƚĞƌĞĚǁĂƚĞƌ

WůĂĐĞƚŚĞĂůŵŽŶĚƐŝŶƚŽĂďůĞŶĚĞƌ͕ĂůŽŶŐǁŝƚŚϰϱϬŵůŽĨĮůƚĞƌĞĚǁĂƚĞƌ͘ůĞŶĚƚŚĞŵŽŶŚŝŐŚ ƐƉĞĞĚĨŽƌĂŵŝŶƵƚĞ͘^ƚƌĂŝŶŝƚǁŝƚŚǇŽƵƌ>ŽǀĞdƌĞĞŶƵƚŵŝůŬďĂŐ͘ ůĞŶĚƚŚĞŽĂƚƐ͕ǀĂŶŝůůĂĞǆƚƌĂĐƚŽƌŽƚŚĞƌŇĂǀŽƵƌŝŶŐŝŶŐƌĞĚŝĞŶƚƐǁŝƚŚϮϱϬŵůĮůƚĞƌĞĚǁĂƚĞƌ͘ŌĞƌ ƚŚĂƚ͕ĂĚĚƚŚĞŐƌĞĞŶƐ͕ĂŶĚďůĞŶĚƚŚĞŵ͕ƚŽŽ͘dŚĞŶĂĚĚƚŚĞďĂŶĂŶĂĐŚƵŶŬƐ͕ƉĞĂŶƵƚďƵƩĞƌĂŶĚ ƚŚĞĂůŵŽŶĚŵŝůŬ͕ƚŚĞŶďůĞŶĚƚŚĞǁŚŽůĞŵŝǆƚƵƌĞŽŶŚŝŐŚƐƉĞĞĚĨŽƌabout twoŵŝŶƵƚĞƐ͘

09 ZŽŵĂŝŶĞ>ĞƩƵĐĞ^ŵŽŽƚŚŝĞ

ZŽŵĂŝŶĞůĞƩƵĐĞŚĂƐŵŽƌĞ ǀŝƚĂŵŝŶƚŚĂŶĂŶŽƌĂŶŐĞ and is a great source of ďĞƚĂĐĂƌŽƚĞŶĞĂŶĚǀŝƚĂŵŝŶ<͘

ZŽŵĂŝŶĞůĞƩƵĐĞŝƐŐƌĞĂƚŝŶ ĂƐĂůĂĚďƵƚĂůƐŽŝŶĂ ƐŵŽŽƚŚŝĞĚƵĞƚŽŝƚƐŵŝůĚ taste.

INGREDIENTS: 125g of soaked almonds ϭϮϱŐŽĨƐƚƌĂǁďĞƌƌŝĞƐ ϭďĂŶĂŶĂ 250ml of pineapple juice 1 apple ϭƌŽŵĂŝŶĞůĞƩƵĐĞ ϮƚĂďůĞƐƉŽŽŶƐŽĨƉƵŵƉŬŝŶƐĞĞĚƐ 40g of dried apricots 80g of oats ϳϱϬŵůŽĨĮůƚĞƌĞĚǁĂƚĞƌ

ŚŽƉƚŚĞĂƉƉůĞĂŶĚƚŚĞƌŽŵĂŝŶĞůĞƚƚƵĐĞ͘ůĞŶĚƚŚĞĂůŵŽŶĚƐĂŶĚϱϬϬŵůŽĨĮůƚĞƌĞĚǁĂƚĞƌŽŶ ŚŝŐŚƐƉĞĞĚ͘^ƚƌĂŝŶƚŚĞůŝƋƵŝĚǁŝƚŚǇŽƵƌ>ŽǀĞdƌĞĞŶƵƚŵŝůŬďĂŐ͘zŽƵƐŚŽƵůĚŐĞƚϮϱϬŵůŽĨ ĂůŵŽŶĚmilk.

Blend the dry ingredients. Add the chopped lettuce and blend the mixture. Then add the fruits too. Blend them for about two minutes on high speed until smooth.

10 Coconut Milk

dŚĞĐŽĐŽŶƵƚŝƐƚŚĞƐĞĞĚŽĨĂƚƌŽƉŝĐĂůƉĂůŵƚƌĞĞ͘dŚŝƐƉlĂŶƚƐĞĞĚŝƐĂƉŽǁĞƌŚŽƵƐĞŽĨǀŝƚĂŵŝŶƐ ĂŶĚŵŝŶĞƌĂůƐƚŚĂƚĂƌĞŝŵƉŽƌƚĂŶƚƚŽƚŚĞďŽĚǇ͘

,ĞƌĞĂƌĞĂůŝƐƚŽĨƚŚĞŵĂŝŶŽŶĞƐWŽƚĂƐƐŝƵŵ͕WŚŽƐƉŚŽƌƵƐ͕ĂůĐŝƵŵ͕DĂŐŶĞƐŝƵŵ͕/ƌŽŶ͕^ŽĚŝƵŵ͕ DĂŶŐĂŶĞƐĞ͕ŝŶĐ͕ŽƉƉĞƌ͕^ĞůĞŶŝƵŵ/ƚŝƐĂŐƌĞĂƚƐŽƵƌĐĞŽĨŵĞĚŝƵŵĐŚĂŝŶĨĂƩǇĂĐŝĚƐ͘dƌĂĚŝƟŽŶͲ ĂůůǇƵƐĞĚŝŶƐŝĂŶĂŶĚĂƌŝďďĞĂŶĐŽŽŬŝŶŐ͘

INGREDIENTS: ϮďƌŽǁŶĐŽĐŽŶƵƚƐ ϳϱϬŵůŽĨĮůƚĞƌĞĚǁĂƚĞƌ

WŝĞƌĐĞƚŚĞĐŽĐŽŶƵƚĂŶĚĚƌĂŝŶthe ĐŽĐŽŶƵƚǁĂƚĞƌŝŶƚŽĂďŽǁů͘^ƉůŝƚƚŚĞĐŽĐŽŶƵƚ͗ĐŽǀĞƌŝƚǁŝƚŚĂ ƚŽǁĞůĂŶĚďƌĞĂŬƵƉǁŝƚŚĂŚĂŵŵĞƌ͘WƌǇƚŚĞĐŽĐŽŶƵƚŵĞĂƚĨƌŽŵƚŚĞŚƵƐŬǁŝƚŚĂƉĂƌŝŶŐŬŶŝĨĞ͖ ŵĂŬĞƐƵƌĞƚŚĂƚŶŽŽƵƚĞƌĐŽĐŽŶƵƚƐŬŝŶǁŝůůŐĞƚĂŵŽŶŐƐƚƚŚĞĐŽĐŽŶƵƚŵĞĂƚ͘ƵƚƚŚĞĐŽĐŽŶƵƚ ŵĞĂƚŝŶƚŽĐŚƵŶŬƐĂŶĚƉůĂĐĞŝŶƚŚĞďůĞŶĚĞƌ͘

,ĞĂƚƵƉƚŚĞĮůƚĞƌǁĂƚĞƌŝŶĂƉĂŶďƵƚĚŽŶ͛ƚďƌŝŶŐŝƚƚŽƚŚĞďŽŝů͕ŝƚũƵƐƚŚĂƐƚŽďĞŚŽƚ͘WŽƵƌŝŶƚŚĞ ŚŽƚĮůƚĞƌǁĂƚĞƌǁŝƚŚƚŚĞĐŽĐŽŶƵƚĂŶĚůĞƚŝƚƐŝƚĨŽƌϮŵŝŶ͘dŚŝƐŚĞůƉƐƐŽŌĞŶƚŚĞĐŽĐŽŶƵƚĨƵƌƚŚĞƌ ďĞĨŽƌĞďůĞŶĚŝŶŐ͘

ůĞŶĚĨŽƌĂďŽƵƚϭŵŝŶŽŶŚŝŐŚƐƉĞĞĚŽƌƵŶƟůƐŵŽŽƚŚ͘hƐĞĂ>ŽǀĞdƌĞĞŶƵƚŵŝůŬďĂŐƚŽƐƚƌĂŝŶƚŚĞ ůŝƋƵŝĚ͘hƐĞƌƵďďĞƌŐůŽǀĞƐŝĨƚŚĞǁĂƚĞƌŝƐƐƟůůǀĞƌǇǁĂƌŵ͘zŽƵĐĂŶŬĞĞƉƚŚĞĐŽĐŽŶƵƚƉƵůƉĨŽƌ ƌĞĐŝƉĞƐ͘KŶĐĞĐŽŽůĞĚŝƚĐĂŶďĞƌĞĨƌŝŐĞƌĂƚĞĚĂŶĚƐƚŽƌĞĚĨŽƌϯͲϰĚĂǇƐ͘

11 Coconut Milk Yogurt

Homemade coconut milk ǇŽŐƵƌƚŝƐƉĂĐŬĞĚǁŝƚŚ ǀŝƚĂŵŝŶ͕ǀŝƚĂŵŝŶϲ͕ĂŶĚ ǀŝƚĂŵŝŶ͕WŽƚĂƐƐŝƵŵ͕ WŚŽƐƉŚŽƌƵƐ͕ĂůĐŝƵŵ͕ DĂŐŶĞƐŝƵŵ͕/ƌŽŶ͕^ŽĚŝƵŵ͕ DĂŶŐĂŶĞƐĞ͕ŝŶĐ͕ŽƉƉĞƌ ĂŶĚ^ĞůĞŶŝƵŵ͘ĞĂŵĂƐƚĞƌ ŝŶƚŚĞŬŝƚĐŚĞŶďǇĐƌĞĂƟŶŐ your own non dairy yogurt ĂŶĚŝƚ͛ƐĂůƐŽĂŐƌĞĂƚƐŽƵƌĐĞ ŽĨŵĞĚŝƵŵĐŚĂŝŶĨĂƩǇĂĐŝĚƐ͘

INGREDIENTS: ϮďƌŽǁŶĐŽĐŽŶƵƚƐ ϳϱϬŵůŽĨĮůƚĞƌĞĚǁĂƚĞƌ ϭƚďƐƉŽĨŐĞůĂƟŶĞ ϭƉĂĐŬĞƚsĞŐĂŶzŽŐƵƌƚƵůƚƵƌĞ

WŝĞƌĐĞƚŚĞĐŽĐŽŶƵƚŵĂŬŝŶŐƚǁŽŚŽůĞƐ;/ƵƐĞĂĐŽƌŬƐĐƌĞǁͿ͕ƚŚĞŶĚƌĂŝŶƚŚĞĐŽĐŽŶƵƚǁĂƚĞƌ͘tƌĂƉ ƚŚĞĐŽĐŽŶƵƚŝŶƚŽĂƚĞĂƚŽǁĞůĂŶĚŐŝǀĞŝƚĂŐŽŽĚĨĞǁƐŵĂƐŚĞƐŽƵƚƐŝĚĞŽŶƚŚĞƉĂƟŽ;ŽƌƵƐĞĂ ŚĂŵŵĞƌͿ͘WƌǇƚŚĞĐŽĐŽŶƵƚŵĞĂƚĨƌŽŵŝƚƐŚƵƐŬ͘

,ĞĂƚƚŚĞǁĂƚĞƌƵƉŝŶĂƉĂŶƐŽŝƚ͛ƐŚŽƚďƵƚŶŽƚďŽŝůŝŶŐĂŶĚƉƵƚƚŚĂƚĂŶĚƚŚĞĐŽĐŽŶƵƚŇĞƐŚŝŶƚŽĂ ďůĞŶĚĞƌ͘ůĞŶĚƚŚĞŵŽŶŚŝŐŚƐƉĞĞĚĨŽƌƚŚƌĞĞŵŝŶƵƚĞƐ͘hƐĞǇŽƵƌ>ŽǀĞdƌĞĞŶƵƚŵŝůŬďĂŐƚŽ ƐƚƌĂŝŶƚŚĞůŝƋƵŝĚ͘dŚĞŶŚĞĂƚƚŚĞĐŽĐŽŶƵƚŵŝůŬĂƚϰϱΣŽƌϭϭϱ&͘

ZĞŵŽǀĞϮϱϬŵůŽĨĐŽĐŽŶƵƚŵŝůŬ͘ĚĚĂƚĂďůĞƐƉŽŽŶŽĨŐĞůĂƟŶĞƚŽŝƚ͕ŵŝǆŝŶŐǁĞůů͘dŚĞŶŐƌĂĚƵĂůůǇ ĂĚĚƚŚĞƌĞŵĂŝŶŝŶŐĐŽĐŽŶƵƚŵŝůŬƚŽƚŚĞŵŝǆƚƵƌĞ͘>ĞƚŝƚĐŽŽůĚŽǁŶƚŽϭϭϬ&͘ĚĚƚŚĞǇŽŐƵƌƚ ĐƵůƚƵƌĞ͘dŚĞŶŬĞĞƉŝƚĂƚϭϬϴ&ĨŽƌƐŝǆƚŽĞŝŐŚƚŚŽƵƌƐ͘

^ƟƌĂŶĚƌĞĨƌŝŐĞƌĂƚĞĨŽƌĂƚůĞĂƐƚϱŚŽƵƌƐ͘zŽŐƵƌƚǁŝůůŶŽƚƚŚŝĐŬĞŶƵŶƟůĂŌĞƌƌĞĨƌŝŐĞƌĂƟŽŶƟŵĞ͘

12 Horchata - Tiger Nut Milk

Horchata de chufa also know as tiger nut milk is a traditional Spanish drink made from tiger nuts, similar to rice milk or almond milkk.. They are not actually nuts, but tubers of a plant called the yellow nutsedge and Tiger nuts are high in iron, potassium, magnesium and Vitamins C and E.

Although horchata has many health benefits, the traditional recipes are often very high in sugar. We buy our organic tiger nuts from “The tiger nut company”, they are amazing. Ani and Chris have provided use with this best ever creamy horchata recipe. We tried it and just had to share it with you it was so lovely.

INGREDIENTS: 200g organic tiger nuts 800ml filtered water Cinnamon Agave Nectar

Soak the tiger nuts in water for at least 4-6 hours or preferably overnight. Drain and rinse in clean water. Place in blender with 800 mls of filtered water and blend. Using your lovetree nut milk bag , strain the mixture over a large bowl and squeeze until all the liquid has drained. Then add a large pinch of cinnamon and a splash of agave (around 1 tsp) and mix. That’s it!

The horchata flavour will improve and develop if chilled in the fridge for a while. I find it stores well for 2-3 days. You will notice there is a lot of sediment that settles at the bottom – do not discard! This sediment contains all the flavour and nutrients, in particular it is a valuable source of resistant starch which keeps you feeling fuller for longer. We like to keep my horchata in bottles (we love the retro milk bottle ones!) as this makes it easy to shake and mix the sediment back in.

This is an ideal and healthy milk substitute for those who are dairy and lactose intolerant, and can be used in tea, coffee, cooking, smoothies and anywhere else you would use milk.

13 Brown Rice Milk

ƌŽǁŶƌŝĐĞŚĂƐŝƚƐĂĚǀĂŶƚĂŐĞƐ ŽǀĞƌǁŚŝƚĞƌŝĐĞƐƵĐŚĂƐďĞŝŶŐ ĞĂƐŝĞƌƚŽĚŝŐĞƐƚ͘dŚŝƐůƵƐĐŝŽƵƐ ĚƌŝŶŬĚŽĞƐŶŽƚĐŽŶƚĂŝŶŐůƵƚĞŶ͕ ĂĚĚŝƟǀĞƐ͕ŽƌƉƌĞƐĞƌǀĂƟǀĞƐ͘

INGREDIENTS: ϭϴϬŐŽĨďƌŽǁŶďĂƐŵĂƟƌŝĐĞ͕ĐŽŽŬĞĚ ϭůŝƚƌĞŽĨĮůƚĞƌĞĚǁĂƚĞƌ KƉƟŽŶĂů͗ЪƚƐƉsĂŶŝůůĂĞǆƚƌĂĐƚ KƉƟŽŶĂů͗ϭƚďƐƉŽĨƌĂǁŽƌŐĂŶŝĐŚŽŶĞǇ

WůĂĐĞƚŚĞƌŝĐĞĂŶĚƚŚĞǁĂƚĞƌŝŶĂďůĞŶĚĞƌƚŚĞŶĂĚĚǇŽƵƌǀĂŶŝůůĂŽƌŽƌŐĂŶŝĐŚŽŶĞǇŝĨǇŽƵǁŝƐŚƚŽ ƐǁĞĞƚĞŶƚŚĞŵŝůŬ͘ůĞŶĚƚŚĞŝŶŐƌĞĚŝĞŶƚƐŽŶŚŝŐŚƐƉĞĞĚĨŽƌϮŵŝŶƵƚĞƐ͘^ƚƌĂŝŶƚŚĞůŝƋƵŝĚƵƐŝŶŐ ǇŽƵƌ>ŽǀĞdƌĞĞŶƵƚŵŝůŬďĂŐ͘ĞĐĂŶƚĞƌŝŶƚŽĂůŝĚĚĞĚŐůĂƐƐũĂƌĨŽƌƐƚŽƌĂŐĞ͕ŝƚĐĂŶƐƚĂǇĨƌĞƐŚŝŶĂ ƌĞĨƌŝŐĞƌĂƚŽƌĨŽƌϯƚŽϰĚĂǇƐ͘'ŝǀĞƚŚĞŵŝůŬĂƐŚĂŬĞďĞĨŽƌĞĚƌŝŶŬŝŶŐǁŚĞŶƌĞŵŽǀŝŶŐĨƌŽŵƚŚĞ ĨƌŝĚŐĞ͘ǀŽŝĚŚĞĂƟŶŐƚŚŝƐŵŝůŬƵƉĂƐŝƚǁŝůůƚƵƌŶƚŽĂĐƵƐƚĂƌĚĐŽŶƐŝƐƚĞŶĐǇǀĞƌǇƋƵŝĐŬůǇ͘

14 Chocolate Chia Cherry & Avocado Pudding

This is another Recipe provided by The Tiger Nut Company It is a lovely recipe great for breakfast or desert.

Place chia seeds in a jar or bowl roughly 1/4 chia seeds to 3/4 horchata (tiger nut milk). If you don't have horchata ( see tiger nut milk recipe) or you can use rice, coconut or almond milk. Mix in some cinnamon and raw cacao or cocoa to taste, and leave for 6 hours, or overnight to soak. They will swell up and thicken to a rice pudding consistency. Taste and add more cacao if needed. Horchata is naturally sweet but with other milks you may also need to add a little sweetener such as agave nectar or maple syrup.

INGREDIENTS: Chia Seeds Tiger Nut Milk When ready blend together the following 1 Pear 1/2 Apple 1/2 Small Avocado handful of greens a little water if needed

Then add 1-2 tablespoon Tiger Nuts milled until you have a thick smoothie. Layer the chia pudding with the smoothie, and pop a generous amount of cherries on top. Enjoy!

15 ǆƚƌĂŽŶƵƐWĂůĞŽZĞĐŝƉĞ^ĞĐƟŽŶ Great recipes using nut milks

YƵŝĐŬ^ƋƵĂƐŚŽƌWƵŵƉŬŝŶ^ŽƵƉ

INGREDIENTS: ϭdďƐƉ͘ĐŽĐŽŶƵƚŽŝů ϯͲϰ^ŚĂůůŽƚƐƚŚŝŶůǇƐůŝĐĞĚ ЪdƐƉĞůƟĐŽƌ,ŝŵĂůĂǇĂŶ^ĞĂ^Ăůƚ ϭͲϮĐůŽǀĞƐĨƌĞƐŚŐĂƌůŝĐ;ƉƌĞƐƐĞĚͿ ϮdďƐƉ͘ĨƌĞƐŚŐŝŶŐĞƌ;ƉƌĞƐƐĞĚͿ ϭdƐƉWƵŵƉŬŝŶWŝĞ^ƉŝĐĞΎ;ŽƉƟŽŶĂůďƵƚ ƐƵŐŐĞƐƚĞĚͿ ϰĐƵƉƐ;ϯϲŽǌͿĐĂŶŶĞĚƐƋƵĂƐŚŽƌƉƵŵƉŬŝŶ ;ǇŽƵĐĂŶƵƐĞĨƌĞƐŚŝĨŝŶƐĞĂƐŽŶͿ ϮͲϯĐƵƉƐ;ϱϬϬͲϳϱϬŵůͿĐŚŝĐŬĞŶŽƌǀĞŐĞƚĂďůĞ ƐƚŽĐŬ;ƉƌĞĨĞƌĂďůǇŚŽŵĞŵĂĚĞͿĚŝůƵƚĞǁŝƚŚǁĂƚĞƌŝĨǇŽƵƌďƌŽƚŚŝƐƐƚƌŽŶŐŽƌĐŽŶĚĞŶƐĞĚ͘^ƚƌŽŶŐͲ ůǇŇĂǀŽƵƌĞĚďƌŽƚŚǁŝůůŽǀĞƌƉŽǁĞƌƚŚĞŽƚŚĞƌŇĂǀŽƵƌƐ͘ Ground pepper to taste ϮͬϯƚŽϭĐƵƉ;ϮϬϬͲϮϱϬŵůͿŚŽŵĞŵĂĚĞĐŽĐŽŶƵƚŵŝůŬŽƌŚŽŵĞŵĂĚĞĂůŵŽŶĚŵŝůŬ;ŵŽƌĞŽƌůĞƐƐ ĚĞƉĞŶĚŝŶŐŽŶƚŚŝĐŬŶĞƐƐĂŶĚĐƌĞĂŵŝŶĞƐƐĚĞƐŝƌĞĚͿ ϭƚŽϮƚĂďůĞƐƉŽŽŶƐŚŽŶĞǇŽƌŵĂƉůĞƐǇƌƵƉ ΎЪƚĞĂƐƉŽŽŶŽĨŝŶŶĂŵŽŶΘЪƚĞĂƐƉŽŽŶŽĨEƵƚŵĞŐŝĨǇŽƵĐĂŶ͛ƚŐĞƚWƵŵƉŬŝŶWŝĞ^ƉŝĐĞ

PREPARATION: zŽƵǁŝůůŶĞĞĚĞŝƚŚĞƌĂůĂƌŐĞ^ƚĂŝŶůĞƐƐ^ƚĞĞůƐĂƵĐĞƉĂŶŽƌĂůĂƌŐĞĂƐƚ/ƌŽŶƵƚĐŚŽǀĞŶǁŝƚŚĂůŝĚ͘ ϭ͘DĞůƚƚŚĞĨĂƚŝŶƚŚĞƉĂŶ͘ĚĚƚŚĞƐŚĂůůŽƚƐĂŶĚƐĞĂƐĂůƚ͘^ĂƵƚĠŽŶŵĞĚŝƵŵŚĞĂƚƵŶƟůƚŚĞ ƐŚĂůůŽƚƐĂƌĞƚƌĂŶƐůƵĐĞŶƚ͘ Ϯ͘hƐŝŶŐƚŚĞŐĂƌůŝĐƉƌĞƐƐ͕ƐƋƵŝƐŚƚŚĞŐĂƌůŝĐĂŶĚƚŚĞŐŝŶŐĞƌŝŶƚŽƚŚĞƉŽƚ͘^ĂƵƚĠĂŶŽƚŚĞƌŵŝŶƵƚĞ͘ ϯ͘^ƉƌŝŶŬůĞŝŶƚŚĞWƵŵƉŬŝŶWŝĞ^ƉŝĐĞĂŶĚƐƟƌƚŽŵŝǆ͘ ϰ͘ĚĚƚŚĞƐƋƵĂƐŚĂŶĚďƌŽƚŚ͘ŽǀĞƌƚŚĞƉŽƚ͕ďƌŝŶŐƚŽĂďŽŝůƚŚĞŶƌĞĚƵĐĞŚĞĂƚĂŶĚŐĞŶƚůǇ ƐŝŵŵĞƌĂƉƉƌŽǆŝŵĂƚĞůǇϭϬŵŝŶƵƚĞƐƚŽůĞƚƚŚĞŇĂǀŽƵƌƐŵŝŶŐůĞ͘ ϱ͘ĚĚƚŚĞĐŽĐŽŶƵƚŽƌĂůŵŽŶĚŵŝůŬƚŽƚŚĞƉŽƚ͘ ϲ͘ĚĚƚŚĞŵĂƉůĞƐǇƌƵƉŽƌŚŽŶĞǇŶŽǁ͘ ϳ͘ĚũƵƐƚƚŚĞƐĂůƚ͘ ϴ͘>ĂĚůĞŝŶƚŽĂďŽǁůĂŶĚŐĂƌŶŝƐŚǁŝƚŚĐŚŽƉƉĞĚŐƌĞĞŶƐƐƵĐŚĂƐƉĂƌƐůĞǇ͕ŐƌĞĞŶŽŶŝŽŶ͕ŽƌĐŚŝǀĞƐ

Note: dŚŝƐƐŽƵƉĨƌĞĞǌĞƐǁĞůůƐŽŝƚ͛ƐĂŐŽŽĚŝĚĞĂƚŽŵĂŬĞĞǆƚƌĂĨŽƌǁŚĞŶǇŽƵŶĞĞĚƚŽŐƌĂďƐŽŵĞ ƐƵƉƉĞƌĂƐƐŽŽŶĂƐƉŽƐƐŝďůĞ͘

16 ĂƐǇdŚĂŝ&ŝƐŚĂŶĚ^ĞĂĨŽŽĚ^ŽƵƉ

INGREDIENTS: ϭЪ;ϯϱϬŵůͿĐƵƉƐĐŽĐŽŶƵƚŵŝůŬ ϯĐƵƉƐ;ϳϱϬŵůͿĐŚŝĐŬĞŶŽƌǀĞŐĞƚĂďůĞƐƚŽĐŬ;ĐĂŶƵƐĞĮƐŚƐƚŽĐŬŽƌĂĐŽŵďŝŶĂƟŽŶŽĨƚǁŽͿ ϮdƐƉZĞĚŽĂƚ&ŝƐŚ^ĂƵĐĞ ϭϮŽƵŶĐĞƐ;ϯϰϬŐͿĮƌŵĮƐŚĐƵƚŝŶĐŚƵŶŬƐ ϭϮŽƵŶĐĞƐ;ϯϰϬŐͿĐŽŽŬĞĚƐĞĂĨŽŽĚ;ƐĐĂůůŽƉƐ͕ƐŵĂůůƐŚƌŝŵƉ͕ĐƌĂďŵĞĂƚĞƚĐ͘Ϳ ϮͲϯdďƐƉ͘ůŝŵĞũƵŝĐĞ ϭͲϮdƐƉĨƌĞƐŚŐŝŶŐĞƌ;DŝŶĐĞĚͿ ЪĐƵƉ;ϭϬϬŐͿĐĂƌƌŽƚƐ;ĐƵƚŝŶƚŽĐŚƵŶŬƐͿ ЪĐƵƉ;ϭϬϬŐͿĐĞůĞƌǇ;ĐƵƚĚŝĂŐŽŶĂůůǇŝŶĐŚƵŶŬƐͿ ЪƚŽϭƚƐƉƌĞĚĐƵƌƌǇƉĂƐƚĞ ^ĞĂƐĂůƚƚŽƚĂƐƚĞ

PREPARATION: ϭ͘/ŶĂůĂƌŐĞƐĂƵĐĞƉĂŶĂĚĚĐŽĐŽŶƵƚŵŝůŬ͕ƐƚŽĐŬ͕ĮƐŚ͕ZĞĚŽĂƚĮƐŚƐĂƵĐĞ͕ůŝŵĞ͕ŐŝŶŐĞƌ͕ǀĞŐĞƚĂͲ ďůĞƐĂŶĚďƌŝŶŐƚŽĂƐŝŵŵĞƌŽǀĞƌŵĞĚŝƵŵŚĞĂƚ͘^ƟƌŐĞŶƚůǇǁŝƚŚĂǁŽŽĚĞŶƐƉŽŽŶ͘ĞĐĂƌĞĨƵůŶŽƚ ƚŽďƌĞĂŬƵƉƚŚĞĮƐŚƚŽŽŵƵĐŚ͘ 2. Reduce to simmer and add curry paste and sea salt. ϯ͘ĚĚƐĞĂĨŽŽĚĂŶĚƐŝŵŵĞƌĂŶŽƚŚĞƌϱͲϭϬŵŝŶƵƚĞƐƵŶƟůŚĞĂƚĞĚƚŚƌŽƵŐŚ͘^ƟƌŐĞŶƚůǇ͘ ϰ͘>ĂĚůĞŝŶƚŽďŽǁůƐ͘'ĂƌŶŝƐŚǁŝƚŚƉĂƌƐůĞǇ͕ĐŚŝǀĞƐ͕ŽƌĐŚŽƉƉĞĚďĂƐŝů͘^ĞƌǀĞǁŝƚŚ>ŝŵĞǁĞĚŐĞƐ ĂŶĚĐƌƵƐŚĞĚƌĞĚƉĞƉƉĞƌŝĨĚĞƐŝƌĞĚ͘

17 DĂĐĂŶĚŚĞĞƐĞ

ƚ>ŽǀĞdƌĞĞǁĞůŝŬĞƚŽĞĂƚŽƵƌ DĂĐĂŶĚŚĞĞƐĞǁŝƚŚĂŐƌĞĞŶ ƐĂůĂĚ͘;dŚŝƐƌĞĐŝƉĞĐŽŶƚĂŝŶƐ ĚĂŝƌǇͿ WƌĞͲ,ĞĂƚŽǀĞŶƚŽϭϴϬΣŽƌϯϱϬ&͘ Ͳ^ĞƌǀĞƐϮͲϰ͘

INGREDIENTS: ϮdďƐƉ͘ŐŽŽĚƋƵĂůŝƚǇďƵƩĞƌ ϮdďƐƉĐŽĐŽŶƵƚŇŽƵƌ ϭЪƚŽϮĐƵƉƐϯϳϱͲϱϬϬŵůĐŽĐŽŶƵƚŵŝůŬ;ĂůŵŽŶĚŽƌĐĂƐŚĞǁŵŝůŬŝƐŐŽŽĚƚŽŽďƵƚƚŚĞĂŵŽƵŶƚ ŵĂǇǀĂƌǇͿ ϮƵƉƐ;ϭϲϬŐͿƐŚƌĞĚĚĞĚŵĂƚƵƌĞĐŚĞĚĚĂƌĐŚĞĞƐĞŽƌĂŶǇĐŽŵďŝŶĂƟŽŶŽĨĐŚĞĞƐĞƐƚŚĂƚǇŽƵůŝŬĞ ЪdƐƉ͘ŶƵƚŵĞŐ ^ĂůƚĂŶĚƉĞƉƉĞƌƚŽƚĂƐƚĞ ϭďĂŐŐůƵƚĞŶͲĨƌĞĞƌŝĐĞŵĂĐĂƌŽŶŝ

PREPARATION: ϭ͘DĂŬĞŶŽŽĚůĞƐĂĐĐŽƌĚŝŶŐƚŽƉĂĐŬĂŐĞĚŝƌĞĐƟŽŶƐ͘ƌĂŝŶĂŶĚƐĞƚĂƐŝĚĞ͘ Ϯ͘/ŶĂŚĞĂǀǇďŽƩŽŵĞĚƐĂƵĐĞƉĂŶ͕ŵĞůƚďƵƩĞƌŽǀĞƌŵĞĚŝƵŵŚĞĂƚ͘ ϯ͘^ƟƌŝŶƚŚĞĐŽĐŽŶƵƚŇŽƵƌĂŶĚŵŝǆǁŝƚŚƚŚĞďƵƩĞƌƚŽĨŽƌŵĂƉĂƐƚĞ͘dŚŝƐǁŝůůĨŽƌŵĂ͞ZƵĞ͟ŽĨ sorts. ϰ͘KǀĞƌůŽǁƚŽŵĞĚŝƵŵůŽǁŚĞĂƚďĞŐŝŶƐůŽǁůǇŵŝǆŝŶŐŝŶƚŚĞŶƵƚŵŝůŬ͘/ƚǁŝůůƚŚŝĐŬĞŶƋƵŝĐŬůǇ͘ <ĞĞƉƐƟƌƌŝŶŐĂŶĚĂĚĚŝŶŐŵŝůŬŝŶƐŵĂůůĂŵŽƵŶƚƐƵŶƟůƚŚĞŵŝǆƚƵƌĞůŽŽƐĞŶƐĂŶĚďĞŐŝŶƐƚŽ ďĞĐŽŵĞůŝƋƵŝĚ͘dŚŝƐŝƐƚŚĞƐĂŵĞƉƌŽĐĞƐƐĂƐŵĂŬŝŶŐĂǁŚŝƚĞƐĂƵĐĞǁŝƚŚƌĞŐƵůĂƌŇŽƵƌƐŽƚĂŬĞ ǇŽƵƌƟŵĞĂŶĚŬĞĞƉŵŝǆŝŶŐ͘ ϱ͘tŚĞŶǇŽƵŚĂǀĞƚŚĞƐĂƵĐĞƚŚĞĐŽŶƐŝƐƚĞŶĐǇǇŽƵůŝŬĞĂĚĚƚŚĞƐŚƌĞĚĚĞĚĐŚĞĞƐĞЪĐƵƉ;ϰϬŐͿ ĂƚĂƟŵĞĂůůŽǁŝŶŐŝƚƚŽŵĞůƚŝŶƚŽƚŚĞƐĂƵĐĞ͘ĚĚŵŽƌĞŽƌůĞƐƐĚĞƉĞŶĚŝŶŐŽŶŚŽǁĐŚĞĞƐǇǇŽƵ want your sauce. ϲ͘ĚĚƚŚĞŶƵƚŵĞŐĂŶĚƚŚĞƐĂůƚĂŶĚƉĞƉƉĞƌƚŽƚĂƐƚĞ͘ ϳ͘WƵƚƚŚĞŵĂĐĂƌŽŶŝŝŶĂŐůĂƐƐďĂŬŝŶŐĚŝƐŚ;ϴǆϭϮ͕ϵǆϵŝŶĐŚŽƌĂƌŽƵŶĚĐĂƐƐĞƌŽůĞͿ ϴ͘WŽƵƌƚŚĞĐŚĞĞƐĞƐĂƵĐĞŽǀĞƌƚŚĞŶŽŽĚůĞƐĂŶĚŵŝǆŐĞŶƚůǇ͘ ϵ͘dŽƉǁŝƚŚĂůĂǇĞƌŽĨƐŚƌĞĚĚĞĚĐŚĞĞƐĞ͘ĂŬĞĨŽƌĂďŽƵƚϮϬŵŝŶƵƚĞƐŽƌƵŶƟůďƵďďůǇĂŶĚ ďƌŽǁŶŽŶƚŽƉ͘ ϭϬ͘/ĨǇŽƵũƵƐƚĐĂŶ͛ƚǁĂŝƚ͙͘͘ŶŽŶĞĞĚƚŽďĂŬĞ͘ ϭϭ͘zŽƵĐĂŶĂůƐŽĂĚĚĐƌƵŶĐŚǇƚŽƉƉŝŶŐƐŽĨǇŽƵƌĐŚŽŝĐĞ͕ďƌĞĂĚĐƌƵŵďƐ͕ƉŽƚĂƚŽĐŚŝƉƐĞƚĐ͘

18 ƌĞĂŵdƵŶĂŽŶdŽĂƐƚĂŬĂ^͘K͘^

^ĞƌǀĞƐϮͲϰʹ;dŚŝƐƌĞĐŝƉĞĐŽŶƚĂŝŶƐĚĂŝƌǇͿ

INGREDIENTS: ϮdďƐƉ͘ŐŽŽĚƋƵĂůŝƚǇďƵƩĞƌ ϮdďƐƉ͘ĐŽĐŽŶƵƚŇŽƵƌ ϭЪƚŽϮ;ϯϳϱͲϱϬϬŵůͿƵƉƐĐŽĐŽŶƵƚŵŝůŬ;KƌƵƐĞ ĂůŵŽŶĚŽƌĐĂƐŚĞǁŵŝůŬ͕ĂŵŽƵŶƚƐŵĂǇǀĂƌǇͿ ЪdƐƉ͘ĚƌŝĞĚƚĂƌƌĂŐŽŶŽƌĚŝůů;ĂůƐŽŬŶŽǁŶĂƐĚŝůů ǁĞĞĚͿ ^ĂůƚĂŶĚƉĞƉƉĞƌƚŽƚĂƐƚĞ ϮͲϲŽƵŶĐĞ;ϮϬϬŐͿĐĂŶƐdƵŶĂ;ĚƌĂŝŶĞĚͿ ϰƐůŝĐĞƐďƵƩĞƌĞĚƚŽĂƐƚ

WZWZd/KE͗ ϭ͘/ŶĂŚĞĂǀǇďŽƩŽŵĞĚƐĂƵĐĞƉĂŶŽƌĐĂƐƚŝƌŽŶƐŬŝůůĞƚ͕ŵĞůƚďƵƩĞƌŽǀĞƌŵĞĚŝƵŵŚĞĂƚ͘ Ϯ͘^ƟƌŝŶƚŚĞĐŽĐŽŶƵƚŇŽƵƌĂŶĚŵŝǆǁŝƚŚƚŚĞďƵƩĞƌƚŽĨŽƌŵĂƉĂƐƚĞ͘dŚŝƐǁŝůůĨŽƌŵĂ͞ZƵĞ͟ŽĨ sorts. ϯ͘KǀĞƌůŽǁƚŽŵĞĚŝƵŵůŽǁŚĞĂƚďĞŐŝŶƐůŽǁůǇŵŝǆŝŶŐŝŶƚŚĞŶƵƚŵŝůŬ͘/ƚǁŝůůƚŚŝĐŬĞŶƋƵŝĐŬůǇ͘ <ĞĞƉƐƟƌƌŝŶŐĂŶĚĂĚĚŝŶŐŵŝůŬŝŶƐŵĂůůĂŵŽƵŶƚƐƵŶƟůƚŚĞŵŝǆƚƵƌĞůŽŽƐĞŶƐĂŶĚďĞŐŝŶƐƚŽ ďĞĐŽŵĞŵŽƌĞƐĂƵĐĞůŝŬĞ͘dŚŝƐŝƐƚŚĞƐĂŵĞƉƌŽĐĞƐƐĂƐŵĂŬŝŶŐĂǁŚŝƚĞƐĂƵĐĞǁŝƚŚƌĞŐƵůĂƌŇŽƵƌ ƐŽƚĂŬĞǇŽƵƌƟŵĞĂŶĚŬĞĞƉŵŝǆŝŶŐ͘ĞƉĂƟĞŶƚĂŶĚƵƐĞůŽǁƚŽŵĞĚŝƵŵůŽǁŚĞĂƚ͘ ϰ͘tŚĞŶǇŽƵŚĂǀĞƚŚĞƐĂƵĐĞƚŚĞĐŽŶƐŝƐƚĞŶĐǇǇŽƵůŝŬĞĂĚĚƚŚĞŚĞƌďƐ͕ƐĂůƚĂŶĚƉĞƉƉĞƌ͘ ϱ͘^ĞƌǀĞŽŶƚŽƉŽĨǇŽƵƌďƵƩĞƌĞĚƚŽĂƐƚ͘

19 Coconut Nut Dressing zŽƵĐĂŶƵƐĞĂŶǇŶƵƚďƵƩĞƌĂŶĚ ĐŽŵďŝŶĂƟŽŶŽĨŚĞƌďƐƚŽĐƌĞĂƚĞĂ ƐĂƵĐĞĨŽƌĐŚŝĐŬĞŶĂŶĚĮƐŚ͕ŽƌĂĚŝƉ ŽƌĚƌĞƐƐŝŶŐ͘ĞĐƌĞĂƟǀĞ͊dŚŝƐƐĂƵĐĞ ĐĂŶƚĂŬĞŽŶƚŚĞŇĂǀŽƵƌƐŽĨǇŽƵƌ ĚŝƐŚ͘

Juice of 2 limes or 1 lemon ϭdďƐƉ͘EƵƚďƵƩĞƌ;ĂůŵŽŶĚ͕ĐĂƐŚĞǁ͕ ƉĞĂŶƵƚĞƚĐ͘Ϳ ϭͬϯƵƉ;ϴϬŵůͿŶƵƚŵŝůŬ;ĐŽĐŽŶƵƚ͕ ĂůŵŽŶĚ͕ĐĂƐŚĞǁͿ ϭdďƐƉ͘ĂƐŝů;ĐŽƌŝĂŶĚĞƌ͕ĂůƐŽŬŶŽǁŶ ĂƐĐŝůĂŶƚƌŽ͕ŝƐŐŽŽĚƚŽŽͿ ϭdďƐƉ͘ĐŚŝǀĞƐ ;ĚŝůůŽƌŵŝŶƚĨŽƌĮƐŚŽƌůĂŵďͿ WŝŶĐŚŽĨƐƉŝĐĞƐƵĐŚĂƐĐĂǇĞŶŶĞ͕ĂůƐŽ ĐƵƌƌǇĂŶĚƚƵƌŵĞƌŝĐĨŽƌĂŶ/ŶĚŝĂŶ ŇĂǀŽƵƌ͕ĐŚŝůůŝƉŽǁĚĞƌĂŶĚĐƵŵŝŶĨŽƌDĞǆŝĐĂŶĨŽŽĚ͕ŽƌĞŐĂŶŽĂŶĚŵĂƌũŽƌĂŵĨŽƌĂŵŽƌĞ/ƚĂůŝĂŶ ŇĂƌĞ͕ĞƚĐ͘ ^ĞĂ^ĂůƚƚŽƚĂƐƚĞ

/ŶĂŐůĂƐƐŽƌĐĞƌĂŵŝĐďŽǁůǁŚŝƐŬƚŚĞůĞŵŽŶŽƌůŝŵĞũƵŝĐĞǁŝƚŚƚŚĞŶƵƚďƵƩĞƌ͘ůĞŶĚŝŶƚŚĞ ĐŽĐŽŶƵƚŽƌŶƵƚŵŝůŬ͘tŚŝƐŬŝŶƚŚĞƌĞƐƚŽĨƚŚĞŚĞƌďƐĂŶĚƐƉŝĐĞƐ͘dŚĞůŽŶŐĞƌǇŽƵĐĂŶůĞƚƚŚŝƐ ƐĂƵĐĞƐŝƚŝŶƚŚĞƌĞĨƌŝŐĞƌĂƚŽƌďĞĨŽƌĞƐĞƌǀŝŶŐƚŚĞďĞƩĞƌ͘/ƚĂůůŽǁƐƚŚĞŇĂǀŽƵƌƐƚŽŵŝŶŐůĞ͘ tŚĞŶƚŚĞďƵƩĞƌŝƐƐĞƚǇŽƵĐĂŶƐƉƌĞĂĚŽǀĞƌĐŚŝĐŬĞŶŽƌĮƐŚĂƐĂŵĂƌŝŶĂĚĞŽƌĚƌŝǌǌůĞŽǀĞƌƌŝĐĞ and couscous.