Nutfruit

Recipes
for Your
Daily Routine
 Nutfruit
Recipes Ready to level up your
diet and make the most
of your meals?
for Your Nuts and dried fruits are an amazing

Daily Routine way to add a nutritious kick to

your recipes – and let’s not forget
how tasty they are! This recipe
book hooks you up with 12 simple,
healthy, and super yummy recipes all
starring nuts and dried fruits. Each
dish mixes up a bunch of ingredients
to create tasty and nutritious meals
and snacks in a flash!

Healthy Healthy Healthy

Breakfasts Snacks Lunches and
Dinners

04 Walnut, Pistachio and 09 Spiced Nut and Dried 14 Almond and Pine Nut
Dried Cranberry Bircher Fruit Trail Mix Vegan Pesto Bowl
with Coconut Yogurt
10 Nutfruit Barfi 15 Eggplant and Brazil
05 Strawberry, Cashew
11 Walnut and Raisin
Nut Crumble
and Prune Smoothie
Carrot Cake Energy 16 Detox Avocado Salad
06 Nuts and Coconut Dahi Balls with Dried Figs and
Poha Macadamia Dressing
12 Granola Bars with
07 Peanut Butter and Date Pecans and Dates 17 Prune and Dried Fig
Chocolate Shake Tagine
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Recipes
for Your
Daily Routine

Healthy
Breakfasts
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TIME TO PREPARE

Walnut, Pistachio
• 20 minutes (plus one hour to chill)

and Dried Cranberry INGREDIENTS (TWO SERVINGS)

• 200ml oat drink

Bircher with Coconut •

•
60g oat flakes
15g coconut flakes
TOPPINGS

• 20g dried cranberries

Yogurt
• 1 tbsp fresh blueberries cut
• 1 tbsp fresh blueberries in half
• 36g (¼) grated apple • 37g (¼) apple cut into sticks
• 13g chopped walnuts • 1 tsp chopped raw pistachios
• 10g raw pistachios • 1tsp chopped dried
• 60g coconut yogurt cranberries
This vegan version of the Swiss Bircher
Muesli created by Dr. Bircher in the 19th METHOD

century is a gift to health. It could be the 1. Mix the oat flakes, coconut flakes and dried
cranberries in a medium bowl.
origin of what we consider muesli today
2. Add milk and let sit for at least 1 hour (it can also be
and consists of soaked overnight oatmeal left to stand overnight).

topped with fresh fruit, seeds, and nuts. The 3. Once ready, add the blueberries, apple, walnuts and
pistachios.
best breakfast to start your morning.
4. Add the yogurt and mix.

5. Serve in a bowl and top with dried cranberries, fresh

cranberries, apple and pistachios.

NUTFRUIT RECIPES FOR YOUR DAILY ROUTINE

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Strawberry, Cashews TIME TO PREPARE

and Prune Smoothie • 10 minutes (no cooking required)

INGREDIENTS (ONE SERVING)

• 40 grams dried prunes (pitted)

Antioxidant and alkalizing strawberry smoothie • 100 milliliters almond drink
• 250 grams strawberries (washed and
rich in healthy fats. The prunes provide a mild stem removed)
• 30 grams raw cashews
sweetness and aroma in addition to stimulating • 1 tablespoon lemon juice

our bowel transit. Packed with vitamins,

METHOD
minerals, and antioxidants, this delicious
1. Add the ingredients to a blender jar
smoothie is both filling and invigorating. Plus,
2. Process until smooth
cashews are high in iron which helps to having a
3. Serve immediately
health immune system.

NUTFRUIT RECIPES FOR YOUR DAILY ROUTINE

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TIME TO PREPARE TIME TO COOK

Nuts and Coconut • 10 minutes • 5 minutes

Dahi Poha INGREDIENTS (ONE SERVING)

• 1 tbsp Ghee
• 10g raw cashews
• 10g hazelnuts
• 10g pecan nuts
An easy-to-make sweet snack or breakfast, • 200g coconut vegan yogurt (sugar free)
• 1 tbsp coconut sugar
this recipe is rich in probiotics essential for • 30g dried apricots (finely chopped, leave 1tsp
for decoration)
a healthy digestive system. As well as that, • 30g rice flakes / poha flakes (leave 1tsp for
decoration)
this recipe includes cashews, hazelnuts and
METHOD
pecans, which are all high in monounsaturated
fats which are essential in our daily diet to 1. Heat ghee in a pan. Add cashews, hazelnuts,
pecans and roast until golden brown.
help reduce the risk of heart disease. Plus,
2. In a bowl add yogurt, roasted nuts from above,
the dried apricots not only add a natural part of the apricots and sugar. Mix well.

sweetness but also loaded with Vitamin A, 3. If you want it cold refrigerate for 5-10 minutes.

which helps with both skin health and vision. 4. When ready to serve, add some rice flakes and
mix to combine.

5. Decorate with 1tsp con chopped dried apricots

and rice flakes.

NUTFRUIT RECIPES FOR YOUR DAILY ROUTINE

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Peanut Butter and TIME TO PREPARE

Date Chocolate Shake • 10 minutes (no cooking required)

INGREDIENTS (FOUR SERVINGS)

• 3 tbsp. (48 g) peanut butter

• 2 tbsp. (14 g) cacao powder
This delicious shake is ideal for anyone who • 3 pitted Medjool dates (30 g)
• ½ tbsp. (5 g) chia seeds
loves the combination of peanut butter and • 1 tsp. (5 ml) vanilla extract
• 1 cup (240 ml) nut drink (almond or oat)
chocolate and is great to get you started
for the day thanks to the high vitamin B3 METHOD
content of peanuts which may help reduce
1. To the jug attachment of a food processor,
tiredness! The number of dates can be add in all of the ingredients.

adjusted depending on how sweet you’d 2. Next, pulse until starting to combine, then
blend on full speed until smooth.
like the shake to be and they also provide
3. Here, you may need to add more nut drink
an extra nutritional hit of fiber, essential for if the shake is looking a little thick.

maintaining a healthy gut. 4. To serve, put some ice cubes into a high
glass and pour over the shake.

5. Enjoy immediately!

NUTFRUIT RECIPES FOR YOUR DAILY ROUTINE

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Recipes
for Your
Daily Routine

Healthy
Snacks
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TIME TO PREPARE TIME TO COOK

Spiced Nut • 15 minutes • 15 minutes

and Dried Fruit INGREDIENTS (TWELVE SERVINGS):

Trail Mix •
•
½ cup (60 g) whole hazelnuts
¾ cup (75 g) whole almonds
•
•
1 + ½ tsp. (8 g) coconut oil
1 tsp. (5 g) ground cumin
• ½ cup (70 g) whole cashews • ¼ tsp. (1 g) ground turmeric
• ¾ cup (75 g) whole walnuts • 3/4 tsp. (4 g) chilli powder
• ¼ cup (38 g) dried cranberries or prunes • 1 tsp. (5 g) salt
• ¼ cup (38 g) raisins
Roasted nuts and dried fruits,
tumbled with spices, shine in METHOD 5. Then, in a dry frying pan, add the spices
with the salt and lightly toast them for 2
this recipe, where the key is 1. First, preheat the oven to 190 °C/170 minutes until fragrant.
Fan/375 °F/Gas mark 5.
toasting the nuts to perfection 6. Next, add the coconut oil to the pan,
2. Next, spread nuts on an oven baking heat until melted and starting to
to bring out their rich, nutty tray in a single layer, making sure the bubble. It will be a thick spice paste.
tray isn’t overcrowded to ensure even Continuously stir with a spatula.
flavors. Bringing a combination roasting.
7. Add the slightly cooled nuts to a bowl
of nuts and dried fruits together, 3. Roast for 10 – 15 minutes (depending and mix well.
on the type of nut), toss the nuts on
this snack is great for on-the- the tray halfway through. The nuts will 8. Pour the spiced oil over the top, mix
be done when they smell toasted and well and stir through the fruit, making
go activities or a mid afternoon sure everything is well coated in the oil.
appear slightly darker!
pick me up, where you need that 4. Once roasted, remove the tray from 9. Store in an airtight container for up to
the oven and set aside. 3 days.
quick energy boost to keep you
going throughout the day.
NUTFRUIT RECIPES FOR YOUR DAILY ROUTINE
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10

TIME TO PREPARE

• 20 minutes

Nutfruit Barfi INGREDIENTS (TWELVE SERVINGS) • 1/3 cup / 6 pitted Medjool dates (60 g)
– soaked in hot water for 30 mins to 1
• 1 + ¼ cup (125 g) ground almonds hour, then drained
• 3 tbsp. coconut oil (39 g) • ½ cup (125 ml) water
• 1 cup (125 g) whole macadamia nuts
TOPPING
• 1 tsp. (5 g) ground cardamom
This Coconut Barfi recipe • 2 tbsp. (12 g) whole pistachios • 2 tbsp. (12 g) chopped pistachios
• ¼ cup + ½ tbsp. (85 g) agave nectar • 2 tbsp. (10 g) flaked almonds
offers a delightful vegan
twist on the classic South METHOD

Indian sweet, spiced with 1. Firstly, line a square baking tray with baking constantly stirring to make sure nothing
paper, set aside. sticks to the base of the pan.
aromatic ground cardamom 2. In a food processor, add the macadamias 7. Once a sticky dough forms, add the
and adorned with a and pulse into a fine powder similar to the coconut oil and continue cooking on a low
ground almonds. Transfer to a small bowl. heat for another 10 minutes until slightly
generous topping of flaked 3. Next, add the dates to the food processor darker in color and coming away from the
with half the water and blend until a smooth sides of the pan. Then, turn off the heat and
almonds, macadamias, set the pan aside.
puree. Transfer to a small bowl, this is the
pistachios, and naturally date puree. 8. Next, transfer into the lined baking tray
4. In a large saucepan, add the cardamom, using a spatula. Spread the dough out
sweetened with dates. evenly so it’s ½ inch thick.
agave nectar, date puree and the remaining
Enjoy it any time of day for water. 9. Lastly, sprinkle over the flaked almonds
5. Bring to the boil, then lower the heat. and pistachios, pressing down slightly with
a delicious pick-me-up that the spatula. Set aside to cool, then place in
6. Next, add the ground almonds and
goes beyond traditional the fridge overnight.
macadamias, stir well to prevent lumps
forming. Then, turn the heat up to medium 10. The next day, remove from the tray and
after-dinner delights! slice into squares to serve.
heat and cook for another 2 minutes,

NUTFRUIT RECIPES FOR YOUR DAILY ROUTINE

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11

Walnut and
Raisin Carrot
Cake Energy TIME TO PREPARE METHOD

Balls
• 15 minutes 1. In a food processor, add the juicing
(no cooking required) pulp, dates, chopped walnuts, mixed
spice and raisins.

INGREDIENTS 2. Next, pulse several times until the mix

(TWELVE SERVINGS) is well combined.

This recipe uses juicing pulp • 1 cup + ¼ (around 140 g total) 3. Transfer to a mixing bowl, to start
juicing pulp (a mixture of rolling the balls.
to make healthy energy balls. carrots, apples and ginger)
4. Then, spoon out the mixture using a
• 1 cup pitted Medjool dates
We’re using a mixture of carrots, (175 g) – soaked in hot water
teaspoon and roll evenly sized balls.
Place on a baking tray and set aside.
overnight, then drained
apples and ginger combined with • 3 tbsp. (21 g) whole walnuts, 5. Finally, place the desiccated coconut on
chopped
ground mixed spice and walnuts • 1 tsp. (5 g) ground mixed spice
a plate.

for a flavor similar to carrot cake. • 2 tbsp. (18 g) raisins 6. Roll the balls in the desiccated coconut
• ½ cup (48 g) desiccated until well coated.
They’re naturally sweetened coconut
7. Transfer to an airtight container, chill
with the fruit pulp, raisins and overnight.

dates. High in fiber, these will

keep your energy balanced and
are a great snack when you’re on
the go!
NUTFRUIT RECIPES FOR YOUR DAILY ROUTINE
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12

TIME TO PREPARE

Granola Bars with • 30 minutes

Pecans and Dates INGREDIENTS (SIXTEEN SERVINGS)

• 2 cups rolled oats • 1/2 cup unsweetened coconut,

• 1 cup pecans, chopped finely shredded
• 12-15 medjool dates, pitted • 1/3 cup dark chocolate chips
• 1 tablespoon peanut butter • 1 tsp. cinnamon

Savor the wholesome goodness

METHOD
of homemade granola bars,
1. Preheat your oven to 150°C. Add the cooled oats, pecans,
packed with crunchy pecans coconut, chocolate chips and
2. Place oats in your food processor
and sweet, chewy dates. This cinnamon. Mix together with your
and blitz for 10 seconds.
hands until fully incorporated.
nutritious treat offers a delightful 3. Keep some whole oats to mix later.
7. Empty mixture onto your lined
Use the food processor to finely
pan and spread evenly to the
combination of nutty richness and chop the pecans.
edges and corners. Place a piece of
natural sweetness, providing a 4. Bake the oats and pecans on a parchment over the top and firmly
baking sheet for about 15 minutes press down with your palms until
satisfying snack that’s perfect for or until the oats are golden and the well-compacted and completely
pecans lightly toasted. Remove smooth.
on-the-go energy or a guilt-free and let cool for at least 10 minutes.
8. Bake for 8 minutes. Remove and
5. Increase oven temperature to let cool for 1 hour.
indulgence any time of day.
180°C.
9. Place the pan in the fridge and let
6. Place the pitted dates in your chill for at least 2 hours. Chop into
processor and turn on until a bars with a long, sharp knife.
smooth paste forms. Transfer the
10. Keep tightly covered in the
date paste to a large mixing bowl.
fridge for 1-2 weeks.
Stir/mash with the peanut butter.

NUTFRUIT RECIPES FOR YOUR DAILY ROUTINE

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Recipes
for Your
Daily Routine

Healthy
Lunches
and
Dinners
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14

TIME TO PREPARE TIME TO COOK

Almond and • 20 minutes • 20 minutes

Pine Nut Vegan INGREDIENTS (TWO

SERVINGS)
METHOD

Pesto Bowl INGREDIENTS FOR PESTO

1. To make the pesto, put all the ingredients in
a blender glass and blend slightly. We want a
• 40g fresh basil leaves thick pesto texture. Set aside.
• ½ clove garlic
• 20g pine nuts 2. Now prepare the vegetables for the bowl: peel
• 40g white almonds and chop the red onion; wash and chop the kale
(chopped) leaves and, finally wash the cherry tomatoes.
This exquisite Italian style bowl
• 4 tbsp nutritional yeast
3. Heat 5 tablespoons of olive oil in a pan and add
boasts a delicious vegan pesto • 120ml olive oil
the onion. Sauté for 2 minutes over medium
• ½ tsp lemon juice
made with pine nuts, almonds and • ½ tsp sea salt heat, add kale and sauté for 3 minutes. When
• ¼ tsp ground pepper it is slightly tender, add the cherry tomatoes
nutritional yeast which is both and sauté another 3 minutes, turn off the heat,
INGREDIENTS FOR BOWL: season to taste (½ teaspoon) and set aside.
satisfying and healthy at the same • 1 (90g) red onion, peeled 4. Meanwhile put a pot with plenty of water to boil
and sliced
time. Both pine nuts and almonds • 200g kale washed and
and add the noodles.

are high in vitamin E which may chopped 5. Cook for 4 to 5 minutes. Turn off the heat,
• 170g cherry tomatoes, strain and drain well.
aid in the protection of cells from washed
• 1 tbsp olive oil 6. Put the noodles in a bowl and sprinkle with 3
oxidative stress, put more simply, • 167g buckwheat noodles tablespoons of olive oil, pepper, the other ½
(or any other) teaspoons of sea salt and lemon zest.
aging. So, give it a try! Not only is it • 1 tsp sea salt
• ¼ tsp pepper ground 7. Mix well and add the vegetables, along with the
great for dinner, but it’s also perfect • zest of ½ lemon 3-4 tablespoons of pesto.
• 3-4 tbsp pesto
for packing up leftovers to eat the • 1 tsp pine nuts.
8. Decorate with fresh basil leaves and pine nuts.
• 8 fresh basil leaves
following day.
NUTFRUIT RECIPES FOR YOUR DAILY ROUTINE
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15

Eggplant and
Brazil Nut
TIME TO PREPARE

• 40 minutes

Crumble INGREDIENTS (ONE SERVING) METHOD

EGGPLANT INGREDIENTS: 1. Preheat the oven to 200ºC

• 2 (1k) eggplants
2. Cut the eggplant into cubes and put them
• 100ml olive oil
in a baking dish.
This amazing savory crumble • 1tsp sea salt
3. Sprinkle with oil and salt. Mix well with your
is a voyage to Middle Eastern SAUCE INGREDIENTS: hands.
• 250 grams greek yogurt or soya
flavors. The creamy texture of greek yogurt for vegans 4. Roast in the oven medium height for 20-30
• ½ tablespoons ground garlic minutes.
roasted eggplant and yogurt • ½ tablespoons ground cumin 5. Meanwhile, in a small bowl, mix the Greek
• ½ tbsp ground cinnamon yogurt, garlic, cumin, cinnamon, Dijon
sauce contrasts with the • 1 tbsp dijon mustard mustard, pepper, and salt.
crunchy Brazil nuts, renowned • ¼ tsp ground pepper
• 4 tbsp olive oil 6. In another medium bowl, mix the crumbled
• 50ml water ingredients and work with your hands until
for their rich, buttery flavor. Plus, you get the texture of moist earth.
did you know that the Brazil nut CRUMBLE INGREDIENTS: 7. Once the eggplant is ready, remove from
• 40g rice flour the oven and mix with the yogurt sauce.
has more selenium than any • 70g oat flakes
• 70g coarsely chopped Brazil nuts 8. Scatter the crumble over the top and then
other food on the planet? It’s • 4 tbsp ground flaxseed return to the oven for around 30 minutes.
• 1 minced garlic clove Until the top is golden and the filling is
a vital mineral for supporting • 60ml water bubbling.
• 50g softened coconut oil 9. Once ready, serve immediately.
nail and hair health as well as
• 1tsp sea salt
protecting cells from aging.

NUTFRUIT RECIPES FOR YOUR DAILY ROUTINE

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16

Detox Avocado
Salad with Fig
TIME TO PREPARE METHOD

• 20 minutes (no cooking required) 1. To make the dressing, soak 4 figs in

Macadamia INGREDIENTS (TWO SERVINGS)

boiling water for 1 hour.
2. In a blender glass, blend 4 figs, olive

Dressing INGREDIENTS FOR DRESSING:

oil, lemon juice, macadamia nuts,
water and salt. The texture must be
slightly thick. Set aside.
• 5 (67g) dried figs
• 45 ml olive oil 3. Wash a bunch of coriander, separate
• 40ml lemon juice the leaves and chop the stems finely.
• 20g raw macadamia nuts
(chopped) 4. Peel the avocado, cut into quarters
A simple detox salad, perfect lengthwise and slice. Set aside.
• 80ml water
for any occasion, featuring • ½ tsp sea salt 5. Slice the remaining not soaked fig.
Set aside.
coriander and spicy radish INGREDIENTS FOR THE SALAD:
• 70g baby spinach (washed) 6. In a bowl, add the washed spinach,
sprouts to purify your body. • 1 (150g) avocado coriander stems, half of the sprouts,
• 18g coriander (stem and leaves) half of the coriander leaves and 7-8
Plus, the sweet and sour notes • 10g radish sprouts tablespoons of the dressing. Mix
well.
of the macadamia-fig dressing
7. Put the seasoned spinach mixture
elevate this salad to something on a salad plate, add the avocado
quarters, sprinkle them with a few
truly special. And don’t forget, drops of lemon, salt and pepper.

the dried figs in this salad also 8. Finally decorate with the laminated
fig together with the remaining
provide a punch of potassium, sprouts and coriander.
9. Serve immediately.
which contributes to good
muscle function!
NUTFRUIT RECIPES FOR YOUR DAILY ROUTINE
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17

Prune and TIME TO COOK METHOD

1. Preheat the oven to 200 °C/180 Fan/400 °F/Gas mark

• 40 minutes
Dried Fig 2.
6.
Next, on a chopping board dice the eggplant and red
INGREDIENTS (FOUR
Tagine
pepper. Slice the carrots into thick rounds, place all
SERVINGS) vegetables in a large mixing bowl and set aside.
3. In a large roasting dish, add the carrots, squash, red
• ¾ cup tinned cooked green pepper and eggplant. Drizzle over some olive oil, mix
lentils (240 g drained weight) well so all the veg is coated and roast for 30 minutes
• 2 tbsp. (18 g) dried figs until soft.
• ½ cup (60 g) 1 carrot 4. Meanwhile, slice the onion and garlic, and set aside in
This fruity and fragrant • 2 cups butternut squash, a small bowl.
Moroccan inspired tagine is cubed (300 g) 5. On the same chopping board, cut the dried prunes and
• 1 cup / 1 red pepper (150 g) figs into bitesize pieces. Set aside in a small bowl.
warmly spiced with floral, rosy • 3 cups / 1 eggplant (350 g)
6. To a large saucepan over a medium heat, add a drizzle
• 1 cup / 1 medium onion (160 g) of oil and heat.
ras el hanout, sweet cinnamon, • 2 garlic cloves (10 g)
• ½ cup fresh tomatoes 7. Next, add the sliced onions and garlic, cook until soft.
prunes and jammy dried figs. (100 g), quartered 8. Add the quartered tomatoes and tomato puree, fry for
• 2 tsp. (10 g) ras el hanout 2 more minutes.
Packed with prunes, this dish • 1 tbsp. (20 g) pomegranate 9. Then, lower the heat, add the ras el hanout and ground
molasses cinnamon with some water to prevent the spices
not only satisfies your taste • 2 tbsp. (32 ml) lemon juice burning, stirring well with a spatula.
• 2 tbsp. (32 g) tomato puree 10. Add in the slightly cooled roasted vegetables,
buds but also promotes healthy
• 1 tsp. (5 g) ground
cinnamon 11. Pour in the lemon juice, dried fruit and pomegranate
digestion and remember, loaded molasses.
• 1/3 cup (58 g) dried prunes
with potassium, dried figs may • 2 tbsp. (30 ml) olive oil 12. Pour in the remaining water, turn the heat down
• ½ cup (125 ml) water a simmer and cook for 15 minutes until slightly
thickened.
contribute to maintaining normal • 5 tbsp. (30 g) pomegranate
seeds 13. Lastly, add the drained lentils, warm through for 3
muscle function. Perfect served • 3 tbsp. (15 g) flaked minutes then remove the pan from the heat.
almonds 14. Serve with jeweled couscous or your favorite
with jeweled couscous and a • 1/3 cup (8 g) fresh parsley grain, topped with pomegranate seeds, flaked
almonds and fresh parsley.
fresh leafy salad.
NUTFRUIT RECIPES FOR YOUR DAILY ROUTINE
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*The health benefits disclosed within this recipe e-book are references from scientific sources
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