Your Free Bonus For Shopping With Love Tree
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 ^oup ........................................................................................... 16
Easy TŚai FisŚ and ^eafood ^oup ......................................................................................... 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
ƚĞdžƚƵƌĞ ŽĨ ǁĂƚĞƌ ĂŶĚ ŶƵƚƐ͘ Y o u c a n c u s t o m i s e i t w i t h m a n y d i f f e r e n t a d d e d
f l a v o u r s ůŝŬĞ ĐŝŶŶĂŵŽŶ͕vanilla 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
Ƶŵ͕ ĮďƌĞ͕ ŝƌŽŶ͕ ƉŚŽƐƉŚŽƌƵƐ ĂŶĚ ĐĂůĐŝƵŵ͘ &Ƶůů ŽĨ ŚĞĂƌƚ ŚĞĂůƚŚLJ ŇĂǀŽŶŽŝĚƐ͕ i t i s s u g g e s t e d
t h a t ĂůŵŽŶĚ ŵŝůŬ can help lower LDL cholesterol and protect the heart.
Lactose Free
dŚĞŐƌĞĂƚƚŚŝŶŐĂďŽƵƚĂůŵŽŶĚŵŝůŬŝƐŝƚŝƐ>ĂĐƚŽƐĞĨƌĞĞ͘DĂŶLJĂĚƵůƚƐĂŶĚĐŚŝůĚƌĞŶĂƌĞlĂĐƚŽƐĞ
ŝŶƚŽůĞƌĂŶƚ͘>ĂĐƚŽƐĞŝƐƚŚĞƐƵŐĂƌĨŽƵŶĚŝŶĐŽǁΖƐŵŝůŬ͘ƌŝŶŬŝŶŐĐŽǁ͛ƐŵŝůŬĐŽŵďŝŶĞĚǁŝƚŚlĂĐƚŽƐĞ
ŝŶƚŽůĞƌĂŶĐĞĐĂŶĐĂƵƐĞĂďĚŽŵŝŶĂůĚŝƐĐŽŵĨŽƌƚ͕ƐƚŽŵĂĐŚďůŽĂƟŶŐĂŶĚĚŝĂƌƌŚŽĞĂĨŽƌƚŚŽƐĞĂīĞĐƚͲ
ĞĚ͘ĞĐĂƵƐĞĂůŵŽŶĚŵŝůŬŝƐĞdžƚƌĂĐƚĞĚĨƌŽŵĂŶƵƚ͕ŝƚΖƐƉůĂŶƚĚĞƌŝǀĞĚĂŶĚƚŚĞƌĞĨŽƌĞůĂĐƚŽƐĞĨƌĞĞ͘
>ĂĐƚŽƐĞŝŶƚŽůĞƌĂŶƚƉĞŽƉůĞĐĂŶƐƵďƐƟƚƵƚĞĐŽǁ͛ƐŵŝůŬŝŶƚŚĞŝƌĚŝĞƚĨŽƌĂůŵŽŶĚŵŝůŬ͘
Caution
ůŵŽŶĚŵŝůŬŝƐƚŚŽƵŐŚƚƚŽďĞĂŐŽŝƚƌŽŐĞŶƌĞŝĐĨŽŽĚ͕ŝ͘Ğ͕͘ŝƚĐŽŶƚĂŝŶƐĐŚĞŵŝĐĂůƐƚŚĂƚĐĂŶŚĂƌŵƚŚĞ
ƚŚLJƌŽŝĚǁŚĞŶĐŽŶƐƵŵĞĚŝŶůĂƌŐĞƋƵĂŶƟƟĞƐ͘WĞŽƉůĞǁŚŽŚĂǀĞĂůŽǁƚŚLJƌŽŝĚĨƵŶĐƟŽŶ͕ŝƚΖƐĂĚǀŝƐĞĚ
ƚŽŽŶůLJĚƌŝŶŬĂůŵŽŶĚŵŝůŬŝŶůŝŵŝƚĞĚŵŽĚĞƌĂƟŽŶ͘dŚĞƐĞĐŚĞŵŝĐĂůƐĂƌĞĂůƐŽĨŽƵŶĚŝŶŽƚŚĞƌĐŽŵͲ
ŵŽŶůLJĞŶũŽLJĞĚĨŽŽĚƐƐƵĐŚĂƐƐƚƌĂǁďĞƌƌŝĞƐ͕ƐƉŝŶĂĐŚĂŶĚďƌŽĐĐŽůŝ ĂŶĚŝƐƵƐƵĂůůLJŶŽƚŚŝŶŐƚŽďĞ
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
ĐŚůŽƌŽƉŚLJůůƚŚĂƚĐŽŶƚƌŝďƵƚĞƚŽďůŽŽĚďƵŝůĚŝŶŐ͕ĂƐǁĞůůĂƐƐƚŝŶŐƚŚĞƋƵĂůŝƚLJĂŶĚƋƵĂŶƚŝƚLJŽĨ
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
ƐƚŽĨĞŶĞƌŐLJ͘
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 milk.
k. 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
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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
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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.
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