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RECIPE ASSIGNMENT GUIDE

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CULINARY NUTRITION EXPERT PROGRAM

RECIPE ASSIGNMENTS

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RECIPE ASSIGNMENTS It’s cooking time! In this document, you will find your cooking assignments for the

program.

The goal of the recipe assignments is simple: To get you cooking and stretching

your skills and trying new techniques. Hopefully you have someone you can share

the dishes with, and most of the recipes are freezer-friendly as well. Through your

cooking you may be trying new ingredients and flavor combinations. We hope you

love everything you make, but this may not always be the case and that’s okay! Be

open to the experience. It’s all part of learning.

All of the recipes are dairy-free (with the exception of ghee) and gluten-free. Take

note of the following recipe symbols:

GF – grain-free / GFo – grain-free option

NF – nut-free / NFo – nut-free option

SF – soy-free /SFo – soy-free option

OPTIONS

You’ll find in many of the cooking assignments that you have the choice between

two groups of recipes. Each group typically contains 2-4 recipes and you are

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required to do all of the recipes in your chosen group. There is no switching and

swapping between groups.

ALLERGIES/ MODIFICATIONS

Some of the ingredients used in the recipes may be allergenic to you or people in

your home. You are invited to modify however you need.

Recipe Assignment Format

For each recipe/dish, unless otherwise indicated below, please provide the

following:

• 1-2 sentences about whether you liked it or not, and why. Think about

flavours, textures, visual appeal and presentation.

• 1 sentence describing any modifications you made. Why did you make

them? How did you make them?

• 1-2 sentences about the cooking process. Was it easy? Hard? Too many

steps? Too few steps? Did you make any mistakes? What changes would you

make for next time?

• 3-4 photos for each recipe including a picture of the ingredients, the process

and the finished product.

Recipe assignments are due on Wednesdays by 4pm ET and specific due dates can

be found in your Program Overview.

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Recipe Assignment 1

KNIFE SKILLS SALAD

• Knife Skills Salad (Recipe Assignment Guide pg. 10) – GF / NF / SF

Recipe Assignment 2

CONDIMENTS & SPICES

• Curry Powder (UnDiet Cookbook pg. 186) – GF / NF / SF

• BBQ Sauce (UnDiet Cookbook pg. 202) – GF / NF / SFo

• Nut/Seed Milk (UnDiet pg. 56) - GF / NFo / SF

Recipe Assignment 3

PLANTIFUL EATING OPTION 1

• Sunflower Power Spread (UnDiet Cookbook pg. 89) – GF / NF / SF

• Veggie Rice Wraps (UnDiet pg. 129) – GF / NF / SF

• Almond Dipping Sauce (UnDiet pg. 130) – GF / NFo / SF

PLANTIFUL EATING OPTION 2

• UnShepherd’s Pie (UnDiet Cookbook pg. 166) – GFo / NF / SF

• Gravy Boating (UnDiet Cookbook pg. 209) – GF / NF / SFo

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Recipe Assignment 4

FUELING WITH FOOD OPTION 1

• Creamy Zucchini Hummus (UnDiet Cookbook pg. 97) – GF / NF / SF

• Sesame Orange Crisps (UnDiet Cookbook pg. 99) – GF / NF / SF

• Gracious Glow Soup (UnDiet Cookbook pg. 118) – GF / NF / SF

FUELING WITH FOOD OPTION 2

• Almond Veggie Burger (UnDiet Cookbook pg. 156) – GF / SF

• Mango Chutney (UnDiet Cookbook pg. 208) – GF / NF / SF

• Trip to Italy Vegetables (UnDiet Cookbook pg. 132) – GF / NF / SF

Recipe Assignment 5

RAW FOOD FUNDAMENTALS OPTION 1

• Kimchi Maki Rolls (UnDiet Cookbook pg. 169) – GFo / NF / SF

• Sweet Potato Arame Salad (UnDiet Cookbook pg. 144 ) – GF / NF / SFo

• Raw Miso Soup (Recipe Assignment Guide pg. 10) – GF / NF

RAW FOOD FUNDAMENTALS OPTION 2

• Kimchi Maki Rolls (UnDiet Cookbook pg. 169) – GFo / NF / SF

• Sweet Potato Arame Salad (UnDiet Cookbook pg. 144 ) – GF / NF / SFo

• I My Kale Salad (UnDiet Cookbook pg. 130) – GF / NFo / SF

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Recipe Assignment 6

LIQUID NUTRITION + SPROUTING

Smoothie or Juice Blend Creation (See page 169 in Course Notes)

Sprouting (See page 149 in Course Notes)

For the smoothie assignment, please hand in the following:

• 1-2 sentences about the purpose of the drink (condition of choice, general

breakfast, sports recovery, etc.)

• Complete recipe + servings

• Key health benefits of 3 of the main ingredients in the smoothie as it relates

to the purpose of your smoothie

• 2-3 photos including a picture of the ingredients, the process and the

finished product

For the sprouting assignment please hand in the following:

• Type of seeds sprouting

• Chosen method

• 4-day account of progress (like a sprout journal – just 1-2 sentences per day)

• 3-4 photos of process

• Final sprouts

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Recipe Assignment 7 – Dive-In Culinary Flavours The recipes included in this cooking assignment were not part of any of the

modules but have been some of the favourite recipes of CNE students that came

before you.

OPTION 1: INDIAN SPICE

• Feet On The Earth Indian Stew (UnDiet Cookbook pg. 160) – NF / SF

• Split Pea Rice Wraps (UnDiet Cookbook pg. 103) – NF / SF

OPTION 2: MEXICAN FIESTA

• Sweet Potato & Black Bean Burritos (Recipe Assignment Guide pg. 11) – GFo /

NF / SF

• Cashew Cream Cheese (UnDiet Cookbook pg. 196) – GF / SF

• Sweet Corn Salsa Salad (UnDiet Cookbook pg. 137) – NF / SF

OPTION 3: RAWKING GREAT TIMES

• Walnut “UnMeat” Balls & Zucchini Noodles (Recipe Assignment Guide pg.

12) – GF / SF

• Marinara Sauce (Recipe Assignment Guide pg. 12) – GF / NF / SF

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Recipe Assignment 8

BAKING OPTION 1

• Grain-Free Almond Bread (Recipe Assignment Guide pg. 14) – GF / SF

• Hemp Chocolate Spread (Recipe Assignment Guide pg. 15) – GF / NF / SF

• Super Berry Crumble (Recipe Assignment Guide pg. 16) – GFo / NF / SF

BAKING OPTION 2

• Coconut Apple Muffin Lovin (UnDiet Cookbook pg. 80) – NF / SF

• Hemp Chocolate Spread (Recipe Assignment Guide pg. 15) – GF / NF / SF

or Coconut Maple Frosting (Recipe Assignment Guide pg. 15) – GF / NF / SF

• Super Berry Crumble (Recipe Assignment Guide pg. 16) – GFo / NF / SF

Recipe Assignment 9

BRAVING FERMENTATION OPTION 1

• Sauerkraut (Recipe Assignment Guide pg. 17) – GF / NF / SF

BRAVING FERMENTATION OPTION 2

• Kimchi (Recipe Assignment Guide pg. 18) – GF / NF / SF

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Recipe Assignment 10

THERAPEUTIC FOODS OPTION 1

• Creamed Mushroom Love Soup (UnDiet Cookbook pg. 113) – GF / NFo /

SFo

• Chocolate Chia Pudding (Recipe Assignment Guide pg. 19) – GF / NF / SF

THERAPEUTIC FOODS OPTION 2

• Immune Power Broth (UnDiet Cookbook pg. 121) – GF / NF / SF

• Blueberry Jelly Squares (Recipe Assignment Guide pg. 19) – GF / NF / SF

Recipe Assignment 11

SWEET ENDINGS OPTION 1

• Flourless Ginger Pear Tartlets (UnDiet Cookbook pg. 229) – GF / SF

• Coconut Ice Cream (UnDiet Cookbook 219) – GF / NF / SF

SWEET ENDINGS OPTION 2

• Sparkly Ginger Chip Cookies (UnDiet Cookbook pg. 226) – NF / SF

• Almond Butter Cups (UnDiet pg. 237) – GF / NFo / SF

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Recipe Assignment 12 *Optional*

BODY CARE

• Customized Skin Salve* (Suggestions for herbs found on page 235-241 of

the Course Notes) – GF / NFo / SF

* If you prefer to follow a recipe, please refer to Chamomile Skin Calming Salve on page 249 of The UnDiet Cookbook.

For the Skin Salve assignment please hand in the following:

• 1-2 sentences about the purpose of the salve (addressing a skin condition,

relaxation, post workout, super moisturizing, etc.)

• Complete recipe

• Key health benefits of 3 of the main ingredients in your recipe as it relates to

the purpose of your salve

• 2-3 photos including a picture of the ingredients, the process and the

finished product

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Knife Skills Salad Serves 1

2 cups romaine, cut into long thin strips or 2 cups cooked quinoa or brown rice 1/2 red pepper, brunoised (aka small cut) 1/2 carrot, cut into coins 1/2 cup cucumber (medium cut) 1 Tbsp, sweet onion (fine dice) 2 Tbsp fresh herbs of choice, thin chop 2 Tbsp dressing of choice

Make It Like So

1. Slice and dice vegetables as outlined above.

2. Plate the salad with a base of greens or grains, then add small piles of each

vegetable on top to clearly display the cuts.

3. Add dressing of choice as desired.

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Raw Miso Soup

Makes 2 cups (serves 1 as a meal)

1/2 cup lukewarm water 1 handful (about 1 cup) of spinach 2 Tbsp hemp seeds or cashews 2 Tbsp miso paste 1-2 Tbsp wakame seaweed 1 ½ cups hot water Make It Like So

1. Add lukewarm water to blender with spinach, hemp seeds, miso paste and

wakame.

2. Blend until smooth, transfer to a bowl and stir in hot water and enjoy.

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Sweet Potato and Black Bean Burritos Serves 4-6 2 Tbsp olive oil 2 tsp cumin, ground 2 tsp coriander, ground 3 cloves garlic, minced Pinch of cayenne 3/4 cup red onion, finely chopped 2 cups cooked black beans, or 1 BPA-free organic can 2 cups sweet potato, coarsely chopped 10 cherry tomatoes, quartered 1/4 cup water, if needed 1 1/2 tsp sea salt or more to taste 4-6 corn tortillas or 8-12 rice paper wraps (if double wrapping) Additional filling options: 1 red pepper, julienned 1 avocado, sliced 1/2 cup lightly packed cilantro leaves 2-4 cups shredded lettuce

Make It Like So 1. Heat oil on medium heat in medium-size pot and add cumin, coriander and

cayenne. Cook until fragrant but not burning. Add garlic and cook for

another 2 minutes.

2. Stir in red onion, black beans, sweet potato and tomatoes and cook for 15

minutes, stirring occasionally. Add small amounts of water if beans start to

stick. Add sea salt and additional cayenne to taste.

3. Once sweet potato has softened, remove from heat and allow to cool

slightly. Using a potato masher, mash until desired consistency is achieved.

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Burrito assembly: 1. Steam corn tortilla or soften rice paper in warm water just until softened.

2. Dollop about 1/4 cup of bean filling into centre of tortilla or rice paper,

spreading it vertically through the middle.

3. Add additional optional toppings. Add salsa inside or layer over top.

4. Carefully wrap in one end, and then both sides, leaving an opening on top.

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Walnut “UnMeat” Balls and Zucchini Noodles

Serves 4-6

‘UnMeat’ balls:

3 small cloves garlic 3 cups raw walnuts, soaked 4-6 hours 3 Tbsp fresh lemon juice 1 Tbsp extra virgin olive oil 1 Tbsp tamari Pinch of sea salt 3 Tbsp finely chopped parsley 3 Tbsp finely chopped onion

Spaghetti:

3 large zucchinis 1 batch Raw Marinara Sauce (see below)

Make It Like So 1. Slice zucchini into thin noodles using a vegetable spiral slicer. Alternatively,

using a vegetable peeler, run the peeler lengthwise down the zucchini

creating long flat noodles.

2. Place the garlic in the food processor and process until finely chopped.

3. Add the walnuts, lemon juice, olive oil, tamari and salt and process into a

paste. Leave it slightly chunky if you prefer the texture.

4. Stop occasionally to scrape down the sides of the container with a spatula.

5. Transfer to a small bowl. Stir in the parsley and onion and mix well.

6. Shape mixture into balls.

7. Serve “UnMeat” balls at room temperature (or warm slightly on low in the

oven or in a dehydrator) with Raw Marinara Sauce and zucchini noodles.

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Raw Marinara Sauce Serves 4-6 1 clove garlic 1 cup sundried tomatoes, oil-packed or soaked (if using soaked, measure post-soaking) 3 large tomatoes 1 red bell pepper 2 Tbsp fresh basil or 1 Tbsp dry 2 Tbsp fresh oregano or 1 Tbsp dry 1/4 cup chopped parsley, tightly packed 1/4 cup extra virgin olive oil 1 tsp sea salt Dash cayenne

Make It Like So 1. Place the garlic in a food processor and process until finely chopped.

2. Add the sundried tomatoes and process until well-chopped.

3. Add the fresh tomatoes, red pepper, basil, oregano, parsley, olive oil, sea

salt and pinch of cayenne.

4. Stop occasionally to scrape down the sides of the container with a spatula.

5. Process as smooth as desired.

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Grain-Free Almond Bread Yields 1 loaf 2 1/2 cups whole raw almonds 1/4 cup arrowroot starch 2 1/4 tsp baking powder 1/2 tsp baking soda 1/2 tsp salt 3 large eggs or 2 servings Chia Paste** 1/2 cup Cashew Cream (1/4 cup cashews + ¼ water) 1 Tbsp apple cider vinegar 2 Tbsp olive oil 1 Tbsp coconut syrup (can also use honey, or maple syrup – optional) 1/4 cup pumpkin seeds 1/4 cup sunflower seeds 1/4 cup chia seeds 1 Tbsp sesame seeds (sprinkled on top) 1 tsp rock salt (sprinkled on top) **Chia paste: To replace one egg, grind 1 Tbsp chia seeds and mix with 1/4 cup warm water. Let sit for 10 minutes, then use to replace egg.

Make It Like So 1. Preheat the oven to 325F. Grease and dust a loaf pan (such as coconut oil

and rice flour).

2. Grind almonds in a food processor or coffee grinder until it makes a fine

meal.

3. Sift together the starch, baking powder, baking soda and salt. Mix in with

almond meal, and additional seeds.

4. In a separate bowl, mix together the wet ingredients – eggs, cashew cream,

apple cider vinegar, oil and coconut syrup.

5. Mix wet and dry ingredients together until there are no lumps, but don’t

over-mix.

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6. Pour into the pan and smooth the top. Sprinkle with sesame seeds and rock

salt.

7. Bake for about 45-50 minutes – it will be ready when a toothpick inserted in

the center comes out clean and feels firm when you press down.

8. Allow bread to sit for about 5 minutes before removing it to a cooling rack.

Best stored wrapped in the fridge.

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Hemp Chocolate Spread Makes about ½ cup 1/4 cup hemp seeds 1/3 cup raw cacao 1/4 cup ghee or coconut oil 2 Tbsp honey pinch of sea salt

Make It Like So 1. Process all ingredients together until smooth. Add more sweetener as

desired to taste.

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Coconut Frosting

Yields approximately ½ cup frosting

Option 1:

1/3 cup coconut butter

1/4 cup water

1-2 Tbsp maple syrup (taste to determine your preferred sweetness level)

Option 2:

1/2 cup dried coconut

1/4 cup coconut oil

1-2 Tbsp maple syrup (taste to determine your preferred sweetness level)

2 Tbsp water

pinch of sea salt

Make It Like So 1. In your food processor or small container of your high speed blender,

process all ingredients together until smooth and creamy. Note that the mix

will harden slightly once it cools.

2. Once muffins are cool, using a small spatula or butter knife, dollop and

smear frosting onto each muffin.

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Super Berry Fruit Crumble Serves 6-8 For the fruit bottom: 2 cups blueberries 2 cups strawberries 2 cups apple, cut into 1/2” cubes 1/4 - 1/2 cup raw honey (optional) 1 Tbsp arrowroot starch For the topping: 2/3 cup brown rice flour 2/3 cup rolled oats 1/2 cup sliced or slivered almonds 1/2 cup raw honey 1/4 cup coconut oil 3/4 tsp cinnamon 1/2 tsp allspice

Make It Like So 1. Preheat the oven to 350°F.

2. Mix fruit, raw honey (if using) and arrowroot and spread into an 11” x 9”

glass baking dish. Flatten with a spatula to make sure it is evenly spread.

3. In a medium mixing bowl, combine all the topping ingredients then crumble

evenly over fruit mixture. If the fruit doesn’t look completely covered, add

additional flour, almonds or oats until the surface is covered.

4. Bake for 45 minutes, or until lightly browned and bubbling.

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Sauerkraut 1 medium cabbage 1 Tbsp caraway seeds 1 Tbsp sea salt 2-3 Tbsp chopped or grated ginger (optional) 2/3 cup grated carrot (optional)

Make It Like So 1. Remove large outer leaves from the cabbage and set aside. Core and shred

the cabbage.

2. In a bowl, mix the cabbage with caraway seeds, sea salt and optional ginger

and carrots.

3. Massage with your hands (or pound with a wooden mallet should you have

one and feel so inclined) for about 10 minutes. Juices will be released.

4. Place into clean mason jar and pound down until juices come up and cover

the cabbage, leaving about 2 inches of space at the top.

5. Carefully place whole cabbage leaves overtop (inside the jar) to ensure

airtight. Seal jar firmly.

6. Keep at room temperature for about 3 days and then transfer to your fridge.

It may be eaten right away but will improve with time.

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Kimchi Makes 6-8 cups 1 head napa cabbage, cored and shredded (makes about 8 cups) 6 green onions, chopped 2 carrots, grated 1 daikon radish, grated 10 red radishes, grated 5 garlic cloves, minced 3 Tbsp grated ginger 2 Tbsp sea salt 3 Tbsp chilli flakes or 1 1/2 Tbsp chilli powder

Make It Like So 1. Prep all vegetables as directed in ingredients and place in large bowl. Add

salt and chilli flakes. Use a larger bowl than you think you might need, as it

lends to better veggie massaging.

2. Massage cabbage mix for about 10 minutes and then set aside. While

resting, the salt will help the veggies to 'sweat', releasing some of the liquid.

3. Return to massage for another 10 minutes, until cabbage and other veggies

are softened and a few tablespoons worth of liquid has been released.

4. Divide the mix between two 1 gallon/1 litre mason jars.

5. Press kimchi mix down, helping get out any air bubbles and ideally have

some of the liquid come to the top.

6. Seal jar loosely and place in a warm spot (like on top or beside your fridge).

Let sit for 4-5 days. If foam starts to form, you can skim that off. After about 4

days, taste the kimchi (with a clean fork, never double dip) and decide if you

want to let it ferment longer or you're ready to enjoy it.

7. Once ready, seal the jar and store in your fridge. Will keep for 2-3 months

sealed.

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Chocolate Chia Pudding Serves 1 2 Tbsp chia seeds (pre-grind in a coffee grinder if you will be using a food processor or have a weak blender) 2 Tbsp raw cacao powder (or cacao beans ground in a coffee grinder) 2 Tbsp organic unsweetened apple sauce or steamed apple purée 1/2 cup water (or herbal tea of choice – licorice would be a good one!) 2 dates, soaked 1 Tbsp fresh mint or 1-2 drops food grade peppermint essential oil Honey or sweetener of choice to taste Pinch of slippery elm powder (optional) 1 tsp - 1 Tbsp fresh aloe gel (optional)

Make It Like So 1. Thoroughly blend all ingredients together. 2. Refrigerate for 1-2 hours until set and thickened.

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Blueberry Jelly Squares

Serves 6-8 2 cups blueberry juice 2-3 Tbsp organic, unflavoured gelatin Note: The amount of gelatin is a preference thing. If you’re serving it in a bowl, my preference is 2 Tbsp of gelatin but if you’re making squares, 3 Tbsp will ensure they hold together better.

Make It Like So 1. Warm the juice until warm but not boiling. 2. Measure out 2-3 Tbsp of gelatin and place in small bowl. 3. Transfer to a bowl and slowly pour in the gelatin while whisking vigorously to

ensure no gelatin clumps form. 4. Transfer to a 9-inch baking dish or individual molds – however you want to

set/serve your jelly. 5. Place in the fridge for 30 minutes or until solid.

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ADDITIONAL RECIPES

These are recipes that are shown in the modules but aren’t associated with a required recipe assignment.

Cancer Kicker ....................................................................................................... 27

Super Great Veg-8 Multi Mocktail ........................................................................ 28

Sweet and Spicy Elixir Tea ................................................................................... 29

Aphrodisiac Chai Latte ......................................................................................... 30

The Einstein Shake ............................................................................................... 31

Macamania Elixir .................................................................................................. 32

Turmeric Liver Tonic ............................................................................................. 33

The Immune Fortifier ............................................................................................ 34

Digestive Healing Juice ........................................................................................ 35

Rawemesan Cheese ............................................................................................. 36

Ghee Healing Spread ........................................................................................... 37

Gut Healing Spread ............................................................................................. 37

Rosemary Almond Pulp Crackers ......................................................................... 39

Sesame Kuzu Pudding .......................................................................................... 40

Simpling Method: Tincture Making ...................................................................... 41

Rosemary Gladstar’s Fire Cider ............................................................................ 42

Chocolate Face Mask ........................................................................................... 43

All Purpose Cleaner .............................................................................................. 44

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Cancer Kicker

MODULE: LIQUID NUTRITION / VIDEO 3

Serves 1-2

1 cucumber 5 stalks celery 1 broccoli stalk 2 kale leaves 2 cups parsley 1/2 lemon 1/2 fennel bulb 1 head bok choy 1 inch ginger 1 apple or 1 cup blueberries (optional)

Make It Like So

1. Cut the vegetables to fit through your juicer. Juice the ingredients one at a

time. Run 1/2 cup water through the juicer at the end and add it to

everything else.

2. Drink right away or store in an airtight container in the fridge for a couple

hours.

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Super Great Veg-8 Multi Mocktail

MODULE: LIQUID NUTRITION / VIDEO 4

Serves 1-2

8 stalks celery 2 tomatoes 6-inch cucumber 1 carrot Handful spinach 1 radish 1 sweet potato 1 broccoli stalk Dash of tamari Dash of cayenne Pinch of sea salt

Make It Like So 1. Cut the vegetables to fit through your juicer. Juice the ingredients one at a

time. Run 1/2 cup water through the juicer at the end and add it to

everything else.

2. Drink right away or store in an airtight container in the fridge for a couple

hours.

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Sweet and Spicy Elixir Tea

MODULE: ELIXIRS AND HERBAL MEDICINE / VIDEO 1 Serves 1 1/2 cup goji berries 3 cinnamon sticks 4 cups water

Make It Like So 1. Chop the goji berries.

2. Add goji berries, cinnamon sticks and water to a pot and simmer for 30

minutes.

3. Strain tea and serve.

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Aphrodisiac Chai Latte

MODULE: ELIXIRS AND HERBAL MEDICINE / VIDEO 2 Serves 2 3 cups Sweet and Spicy Elixir Tea (page 10) or herbal tea of choice 1/2 cup Brazil nuts 2 tsp vanilla powder Pinch of Celtic sea salt Chai spices of choice to taste: peppercorn, clove, cardamom, cinnamon, ginger, star anise, turmeric 3 Tbsp cacao 1 Tbsp cacao butter 1 Tbsp raw honey

Make It Like So 1. Add liquid to the blender with Brazil nuts. Blend until smooth.

2. Strain out pulp using a fine strainer.

3. Add remaining liquid to blender with vanilla powder, sea salt, spices, cacao,

cacao butter, and raw honey. Blend.

4. Sprinkle with some cinnamon for that loving touch!

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The Einstein Shake

MODULE: ELIXIRS AND HERBAL MEDICINE / VIDEO 2

Serves 1 2 cups of water/tea 1 scoop of protein powder 1/4 cup hemp seeds 1/4 cup goji berries 1/2 cup blueberries 2 Tbsp coconut butter Pinch of Celtic sea salt

Make It Like So

1. Blend all ingredients together on high and enjoy!

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Macamania Elixir


Serves 1

Nut milk: 1/2 cup macadamia nuts 2 Tbsp sesame seeds 1 Tbsp milk thistle seed 3 cups water/tea Other ingredients: 2 Tbsp cacao powder 2 tsp maca 1 Tbsp raw honey 2 tsp sea moss 2 tsp lecithin Pinch of Celtic sea salt

Make It Like So 1. Blend macadamia nuts, sesame seeds, milk thistle seeds, and water/tea until

smooth.

2. Strain out pulp using a fine strainer.

3. Place liquid in blender and add cacao, maca, honey, sea moss, and lecithin.

Blend on high. Warning: You might experience states of “macamania”.

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Turmeric Liver Tonic


Serves 1 2 cups water 1/4 cup hemp seeds 1 Tbsp milk thistle seeds 2 tsp turmeric 1 Tbsp raw honey 1 Tbsp ghee or coconut oil Pinch of Celtic sea salt

Make It Like So 1. Blend water, hemp seeds, and milk thistle seeds until smooth. Strain out

pulp using fine strainer.

2. Add liquid to blender with turmeric, raw honey, ghee/coconut oil and salt.

Blend on low and serve cold or hot.

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The Immune Fortifier


Tea base: 1L of spring water 2 Tbsp ginseng 1 Tbsp ginger root 1 Tbsp licorice root 1 Tbsp goji berries

Herbs and sweetness: 1 tsp cinnamon 1 tsp Astragalus powder 1/8 tsp vanilla powder 1 Tbsp of your favorite sweetener

Make It Like So 1. Brew tea until reduced by 50% (500ml). Allow to cool slightly and pour into

venting blender with cinnamon, astragalus, vanilla and sweetener of choice.

2. Blend until smooth.

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Digestive Healing Juice

MODULE: THERAPEUTIC FOODS / VIDEO 3

Serves 1-2 1/2 cabbage (red or green) 1 apple or pear (de-seeded) 2-3 inches fresh ginger Greens powder of choice (optional)

Make It Like So

Juicer method: 1. Cut up cabbage/apples into pieces small enough to fit into the juicer.

2. Process the cabbage and apple through the juicer.

3. Stir in greens powder and enjoy.

Blender method: 1. Blend apple together with 1/2 cup of water.

2. Add other vegetables/herbs/greens.

3. Blend until smooth.

4. Pour through strainer of nut/seed milk bag to strain out pulp.

5. Drink up.

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Rawemesan Cheese

MODULE: RAW FOOD FOUNDATION / VIDEO 1

Makes 1/2 cup 1/4 cup pine nuts, soaked and rinsed 1/4 cup cashews, soaked and rinsed 1 Tbsp lemon juice 2 tsp nutritional yeast 1/4 tsp salt 2 Tbsp water

Make It Like So 1. Place all ingredients in blender and blend until smooth and very thin.

2. Spread out on dehydrator sheet and dehydrate at 115. At 12-14 hr mark, flip

and dry for six more hours on the other side to ensure crispness.

3. Peel off sheet and crumble into small bits or in large spears to top salads,

noodle dishes or eggs/protein.

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Ghee Healing Spread


1 block of organic butter

Make It Like So 1. Heat a wide-bottomed skillet with high sides over medium heat. Once hot,

add in your butter and stir occasionally to assist with the melting.

2. Once butter is melted and begins to bubble, lower the temperature slightly.

Cook for 25 to 30 minutes or until the milk protein has completely separated

and there is a layer on the top.

3. Using a small sieve, begin skimming the top layer off until ghee looks clean.

There may be some bits at the bottom.

4. Slightly raise the heat back up to medium low and continue cooking another

5 to 10 minutes until most of the bubbling stops and the milk protein bits on

the bottom of the pan begin to brown, but aren’t burning. Immediately

remove the ghee from the stove top and set somewhere to cool.

5. Once cool, strain through a fine mesh strainer or cheesecloth. Discard the

toasted bits from the bottom of the pan. Store ghee at room temperature in

a glass container or mason jar and use as needed.

Gut Healing Spread


1 small jar (1/2 lb) organic ghee, softened at room temperature 1/2 cup organic olive oil 3 tsp of probiotic powder 3 tsp colostrum powder 2 tsp L-glutamine powder 6 tablets zinc carnosine, crushed to powder 1 Tbsp raw honey

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Make It Like So 1. Mix with a whisk or food processor briefly until all ingredients are evenly

mixed. Store in the refrigerator for about 2 weeks. 2. Use 1-2 tablespoons daily on warm food as a butter substitute. It is also

great on warm vegetables, brown rice, and winter squash. Enjoy!

RECIPE ASSIGNMENTS


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Rosemary Almond Pulp Crackers

MODULE: RAW FOOD FOUNDATION / VIDEO 6

Makes 12 crackers This uses dehydrated almond pulp from making nut milk 1/2 cup dehydrated almond meal 1 Tbsp olive oil 3/4 cup roughly chopped zucchini 2 tsp lemon juice 1 tsp nutritional yeast (optional) 1/2 Tbsp dried rosemary, ground 1/4 tsp sea salt 2 Tbsp ground flaxseed

Make It Like So 1. In a blender or food processor, combine almond meal, olive oil, zucchini,

lemon juice, nutritional yeast, rosemary and salt. Mix until smooth.

2. Transfer to a mixing bowl and fold in flaxseeds.

3. Spread mixture on dehydrator sheet about 1/8 inch thick. Dehydrate at 115

for 3 hours, and then score into your desired cracker shape. Return to

dehydrator and continue to dry for another 8 hours or until crispy. You may

need to turn them over and remove the non-stick sheet to get them crispy

through and through.

RECIPE ASSIGNMENTS


40

Sesame Kuzu Pudding


Serves 1 1 cup apple juice (or one apple puréed with water) very small pinch sea salt 1 Tbsp kuzu starch 1 Tbsp organic tahini (sesame paste) 1 tsp organic vanilla extract

Make It Like So 1. In a small saucepan, combine apple juice and kuzu. Bring mixture to boil and

reduce heat, stirring constantly.

2. Simmer until the kuzu thickens and the color changes from chalky to

translucent. 3. Mix in tahini and vanilla. Enjoy as a pudding.

RECIPE ASSIGNMENTS


41

Simpling Method: Tincture Making


Herb of choice 40% vodka (in glass bottle) 1 glass jar Parchment paper

Make It Like So 1. Fill up glass jar halfway with herb.

2. Add vodka so that level of the liquid is at least 2 inches above the herb.

Note: If you are using dried herbs, you might have to add more vodka at a

later time.

3. Place parchment paper between the lid and jar. (This is done to prevent the

rubber seal from dissolving.)

4. Seal jar tightly. Label jar with date, percentage alcohol, herbs, and method

used.

5. Shake 2 times per day for one month.

6. After a month squeeze out the menstrum (the resulting liquid) using

cheesecloth or a nut milk bag.

7. Store menstrum in a dark glass jar.

RECIPE ASSIGNMENTS


42

Rosemary Gladstar’s Fire Cider


1 part garlic 1 part horseradish 1 part onions 1/2 part fresh ginger Cayenne to taste (just a few grains will do) Honey to taste Apple cider vinegar

Make It Like So 1. Chop fresh garlic, onions, and horseradish into small pieces.

2. Grate fresh ginger.

3. Chop enough of the first four ingredients to fill a quart jar approximately half

full.

4. Put in wide mouth quart jar and cover with apple cider vinegar (keep vinegar

about two to three inches above the herbs).

5. Add cayenne to taste (just a small amount or will be too hot!).

6. Let sit two to three weeks. Strain and discard spent herbs.

7. Add honey to taste (add the honey after you strain the rest of the herbs).

RECIPE ASSIGNMENTS


43

Chocolate Face Mask

MODULE: CULINARY NUTRITION HOME AND BEAUTY CARE / VIDEO 3

1/3 cup cocoa 1/4 cup of organic honey 2 Tbsp avocado 3 tsp oatmeal powder

Make It Like So 1. Mix all the ingredients until the mask is consistent.

2. Apply on the face, gently massaging it so that oatmeal can start exfoliating

the dead skin cell layer.

3. Leave it on for about 20 minutes and rinse off with lukewarm water.

RECIPE ASSIGNMENTS


44

All Purpose Cleaner

MODULE: CULINARY NUTRITION HOME AND BEAUTY CARE / VIDEO 6

1/4 cup vinegar 2 Tbsp cup baking soda 3 cups of water 4-5 drops tea tree oil (optional) juice of 1/2 a lemon (optional)

Make It Like So 1. Mix and use on any surface. Spray, scrub and then wipe with a clean, damp

cloth.

recipe assignment guide 2019 - s3.amazonaws.comassignment+guide.pdf · the goal of the recipe...

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