EPISODE 4 RECIPE BOOK MLK SHAKES

VEGAN, GLUTEN-FREE, LOW-GLYCEMIC

MOCKINGBIRD BAKERY TV

MOCKINGBIRD BAKERY TV EPISODE 4 RECIPE BOOK

MOCKINGBIRD BAKERY TV EPISODE 4 RECIPE BOOK

1. Whisk the first seven ingredients (coconut milk through sea salt) in a large bowl until smooth. Don’t worry if there are a couple little clumps left. They’ll smooth out later.2. Pour the mixture into a shallow container, such as a 9’x13’ casserole dish. 3. Freeze until the mixture is hardened, about two hours. 4. Break the frozen mixture into chunks using a spatula or knife, then scoop into a blender. 5. Add in the pecan halves and blend until it reaches the consistency of a milkshake.

Pour into glasses and serve with a smile! This recipe makes about 3 cups. Optional: Garnish with pecan halves, a drizzle of maple syrup, and a sprinkle of cinnamon.

Martin Luther King Jr. loved pecan pie! King said, “Life’s most persistent and urgent question is, ‘What are you doing for others?... The time is always right to do what is right.’ In 1964 he became the youngest person to be awarded the Nobel Peace Prize. To celebrate his birthday, whip up this coconut milk-based, pecan pie-inspired shake this week and taste the sweetness of peace.

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MLK SHAKES

Large bowlCan openerWhiskShallow containerSpatula or knifeBlender

TOOLS

INGREDIENTS1 can full-fat coconut milk (about 14 ounces)1/2 cup water1/4 cup coconut sugar3 tablespoons pure maple syrup 1/4 teaspoon cinnamon1/4 teaspoon sugar-free vanilla1/8 teaspoon sea salt 1/2 cup pecan halves

iNSTRUCTIONS

MOCKINGBIRD BAKERY TV EPISODE 4 RECIPE BOOK

AN INGREDIENT NOTE: Coconut sugar is a low-glycemic, low-processed sweetener. It tastes similar to brown sugar and is much richer in vitamins and minerals than processed cane sugar. If you can’t find it in your local grocery or natural foods store, you can find it online by searching “coconut sugar”, “coconut crystals”, or “coconut palm sugar”. It can be used in recipes the same as cane sugar with a 1:1 ratio.

Some additions/variations to consider: > Substitute other nuts, chocolate chips, dried fruits, or cake/cookie pieces in for the pecans. > Replace the water with strong decaf coffee for a coffee shake. > Add in cocoa powder, to taste, for a chocolate shake. You may need to up the sweeteners.> After blending, refreeze, stirring occasionally, then eat as ice cream.> If eating as ice cream, scoop into Ep3’s Chocolate Chip Cookies to make ice cream sandwiches.

Do you have questions or comments about the recipe, ingredients, or bakery? You can reach us through any of the following networks or through our website listed below. We’d love to hear from you!

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A WORD ON PECANS... The name “pecan” comes from a Native American word “pacane” meaning “a nut to be cracked with a rock”. However, pecans, just like almonds and walnuts, are not technically nuts! They are actually drupes, which mean they come from a fruit with a fleshy exterior and seeded pit on the interior. When we eat pecans, we are eating the seeds. Pecans contain oleic acid, vitamins and minerals, antioxidants, and fiber.

EXTRAS!