1. food and drink
2. desserts and baking

A SIMPLE GUIDE ON
HOW TO USE OUR
PRODUCTS
“ONE Change BIG Difference”
www.nuanaturals.com
THANKS FOR DOWNLOADING OUR EBOOK,
‘NUA NATURALS – HOW TO USE OUR PRODUCTS’
THIS BOOK FEATURES SOME RECIPES THAT WE HAVE
TRIED AND LOVED! WE HOPE YOU ENJOY IT AND LEARN
SOMETHING NEW FROM IT!
CHECK OUT OUR WEBSITE WWW.NUANATURALS.COM
AND BRAND NEW BLOG NUANATURALS.WORDPRESS.COM
FOR MORE AMAZING RECIPES AND TIPS.
CONTENTS
AÇAI POWDER
AÇAI BERRY TRUFFLES
AÇAI ENERGY BARS
4
HEMP SEEDS (SHELLED) HEMP SPREAD
HEMP MILK
21
AGAVE NECTAR AGAVE VINAIGRETTE
RAW BLUEBERRY CHEESECAKE
5
HEMP PROTEIN POWDER HEMP BERRY SMOOTHIE
HEMP HUMMUS
22
BARLEYGRASS GREEN BERRY SMOOTHIE
KIWI WATERMELON SMOOTHIE
6
LUCUMA POWDER LUCUMA FUDGE
DAIRY-FREE LUCUMA ICE CREAM
23
BEE POLLEN BEE POLLEN BREAKFAST
BEE POLLEN NO-BAKE BROWNIES
7
MACA POWDER MACA SMOOTHIE
MACA MACAROONS
24
CACAO BUTTER RAW CHOCOLATE BAR
GOJI LEMON BARS
9
MSM MSM LEMONADE
25
CACAO NIBS CHOCOLATE TORTE
CACAO PROTEIN SHAKE
10
SPIRULINA POWDER SWEET SPIRULINA PUDDING
SPIRULINA GREEN SMOOTHIE
26
CACAO PASTE GOJI NUT CLUSTERS
CARAMEL CHOCOLATE PIE
11
VANILLA POWDER MARBLE HEART BISCUITS
VANILLA MOUSSE
28
CACAO POWDER CHOCOLATE ZUCCHINI BREAD
CHOCOLATE CUPCAKES
12
WHEATGRASS POWDER WHEATGRASS SMOOTHIE
WHEATGRASS JUICE
29
CHIA SEEDS STRAWBERRY CHIA JAM
CHIA SEED PUDDING
13
WHITE MULBERRIES 30
MULBERRY JAM
MULBERRY & BLUEBERRY ICE CREAM
CHLORELLA POWDER CHLORELLA PINEAPPLE SMOOTHIE
CHLORELLA ENERGY BARS
14
COCONUT FLOUR GLUTEN FREE BURGER BUN
COCONUT FLOUR SCONES
16
COCONUT OIL CARROT CAKE
17
COCONUT PALM SUGAR CHOCOLATE PAVLOVA
RED VELVET CUPCAKES
18
GOJI BERRIES GOJI SALSA
GOJI BARS
19
ALL RECIPES
ARE RATED...
EASY
MODERATE
DIFFICULT
AÇAI POWDER
ABOUT
AÇAI POWDER
The Açai berry is packed
with antioxidants, omega
fats and fibre. Açai powder
is also high in Vitamins E,
B1, B2, B3, Potassium as
well as being a source of
Calcium.
SUGGESTED
USES:
Blend… into juices,
smoothies & yoghurt
Make your own…
Açai jam or chutney
Make energy bars… Mix
with coconut oil, maca and
hemp seeds
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AÇAI
BERRY
TRUFFLES
INGREDIENTS:
1 tbsp. Almond Butter
1 tbsp. Cacao Nibs
Pinch of Himalayan salt
8 Dates (pits removed)
1 tbsp. Dried Cranberries (chopped)
2 tbsp. Nua Naturals Agave Nectar
2 tbsp. Nua Naturals Cacao Powder
1.5 tbsp. Nua Naturals Coconut Oil
40g Nua Naturals Açai Powder
DIRECTIONS:
Combine all the ingredients in a food processor
except for the cacao Nibs and process until a
dense dough has formed. Add in the nibs and
pulse a couple of times. (Do not over blend the
nibs will add a nice crunch). A tablespoon at a
time, roll into one inch balls. Refrigerate on a plate
for a few hours before serving.
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AÇAI
ENERGY
BARS
INGREDIENTS:
6 Medjool Dates (pitted)
3 tbsp. Acai powder
2 tbsp. Cherries (chopped)
100g Cashew nuts (chopped)
40g Dried Apricots
Pinch of Vanilla
Pinch of Ground Ginger
Pinch of Cinnamon
DIRECTIONS:
• Place all ingredients in a food processor.
• Blend until dough has formed.
•Place dough on a non-stick sheet and press into
1” thick triangle.
• Wrap and place in freezer for half an hour.
• Cut into 10 pieces.
4 ONE Change BIG Difference / www.nuanaturals.ie
AGAVE NECTAR
ABOUT
AGAVE NECTAR
Agave is high in fructose and
has glycaemic index (GI)
similar to that of fructose
which in turn has a much
lower GI than table sugar
or sucrose. Agave is low
in calories and is sweeter
than sugar or honey so you
need less of it. It is ideal to
sweeten teas, smoothies and
other raw recipes.
SUGGESTED
USES:
Blend… into smoothies,
yoghurt, and porridge
Sweeten… dressings, sauces
Bake… use as a sugar
alternative in baking
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RAW
BLUEBERRY
CHEESECAKE
INGREDIENTS:
175g Dates
140g Walnuts
360g Cashews (soak in a bowl for at least an hour)
200ml Lemon/ Orange juice combo
(Heavy on the orange)
220ml Agave nectar
110g Coconut oil, melted
2 Bananas
1 tsp. of Vanilla
120ml water
1 cup of Blueberries
DIRECTIONS:
• To make the crust, place dates and walnuts in
a processor and blend.
• Press crust into baking pan.
• For the filling, blend the cashews, lemon, honey
or agave, coconut oil, banana, vanilla, and 1/2
cup of water.
• Blend until smooth and adjust to taste. (could add
orange extract and/or cocoa powder for variations)
• Stir the blueberries into the mix.
• Pour the mixture onto the crust.
• Place the cheesecake into the freezer until it’s
nice and firm (3-4 hours tops).
• Place in the fridge for about an hour.
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AGAVE
VINAIGRETTE
INGREDIENTS:
2 tbsp. Agave Nectar
2 tbsp. Vegetable oil
60ml Red wine vinegar
1 Clove of Garlic, minced
Salt and black pepper to taste
DIRECTIONS:
• Place all the ingredients in a jar.
• Shake well
• Pour over salad and enjoy!
ONE Change BIG Difference / www.nuanaturals.ie
5
BARLEYGRASS
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ABOUT
BARLEYGRASS
GREEN
BERRY
SMOOTHIE
Barleygrass is a ‘concentrated’
nutritious whole food offering
balanced nutrition to the body.
An extremely alkalising food,
barley grass contains 18 amino
acids including 8 essential
ones. Rich in vitamins C, E, &
B including B12, folic acid and
beta carotene. Barley grass is
a good source of calcium, iron
and potassium.
SUGGESTED
USES:
Dissolve… ½1 tsp. into a small
bit of warm water for an easy,
nutritious shot
Stir…into hummus or
vegetable pate
Mash… it into fruit such
as bananas
INGREDIENTS:
1 Banana
2 Handfuls of berries
250ml Orange Juice
1 tbsp. of Barleygrass
DIRECTIONS:
• Place all the ingredients
in a blender.
• Blitz!
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KIWI
WATERMELON
SMOOTHIE
INGREDIENTS:
4 Peeled Kiwis
Watermelon
1 tbsp. Barleygrass
1 tbsp. agave
Ice
DIRECTIONS:
• Place all the ingredients
in a blender.
• Blitz!
6 ONE Change BIG Difference / www.nuanaturals.ie
BEE POLLEN
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ABOUT
BEE POLLEN
Bee Pollen is especially rich in
antioxidants and B vitamins. It
allows the body’s systems to
function optimally and helps
to build, maintain, restore, and
protect the body’s cells.
SUGGESTED
USES:
Eat… straight out of the bag
Add… to granola, yoghurt
or salad
Make…your own natural
cosmetics
BEE POLLEN
BREAKFAST
SMOOTHIE
INGREDIENTS:
2 tbsp. Soaked cashews
350 ml Almond milk
50 g Raw Oat flakes
1 tbsp. Bee pollen
1 tbsp. Agave Nectar
DIRECTIONS:
• Place all the ingredients
in a blender.
• Blitz!
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BEE POLLEN
NO-BAKE
BROWNIES
INGREDIENTS:
1 tsp. Bee Pollen
1 cup Cocoa Nibs
2 cups Walnuts
1 cup Almonds
12 Medjool Dates
Pinch of Sea Salt
DIRECTIONS:
• Blend the dates and salt in a food processor.
• Add the rest of the ingredients and blitz.
• Place in a lined baking tray.
• Leave to set in the fridge before serving.
ONE Change BIG Difference / www.nuanaturals.ie
7
ONE Change BIG Difference
CACAO BUTTER
ABOUT
CACAO BUTTER
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RAW
CHOCOLATE
BAR
Extracted from the cold
pressed cacao bean, our
pure cacao butter possesses
a smooth creamy texture
lending itself perfectly to the
creation of raw chocolate
and desserts. Cacao butter
remains solid at room
temperature but melts at
body temperature, making it
an excellent oil for the skin.
INGREDIENTS:
100g Cacao Butter
6 tbsp. Cacao Powder
4 tbsp. Agave
2 tbsp. Chia seeds
Pinch of Sea Salt
DIRECTIONS:
• Place the raw cacao butter in a bowl over a pan
of water on a low heat and melt gently.
• Once melted, add the cacao and mix with
metal whisk.
• Add agave and chia seeds.
• Once everything is melted, spoon into chosen
moulds (You can use an ice tray).
• Place in the fridge for 2 hours to set.
SUGGESTED
USES:
Melt… with cacao powder to
make your own chocolate
Create… raw desserts
Make… your own natural
cosmetics
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GOJI
ORANGE
BARS
INGREDIENTS:
460g Grated Cacao Butter
240g Cacao Nibs
240g Goji Berries
1 tbsp. orange zest
DIRECTIONS:
•Place all the ingredients in a high speed blender.
•Add agave if you wish to sweeten.
•Pour into any mould.
•Allow to set in the fridge.
ONE Change BIG Difference / www.nuanaturals.ie
9
CACAO NIBS
ABOUT
CACAO NIBS
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Cacao nibs are simply the
whole cacao beans that
have been broken down
into smaller pieces, making
them easier to chew and
enjoy. Cacao is rich in iron,
chromium, zinc and sulphur
which helps keep the skin
beautiful. Cacao has long
been known as a mood
enhancer and aphrodisiac.
SUGGESTED
USES:
Blend… into smoothies,
shakes and nut milks
Trail mix… with goji berries,
raisins, nuts & seeds
Sprinkle… over cereal
CHOCOLATE
GANACHE
TART
INGREDIENTS:
FOR THE CRUST:
120g Chia seeds
100ml agave
1/4 Cup Coconut Oil
1 1/2 teaspoons of Cinnamon
1/2 Teaspoon of Cayenne
FOR THE FILLING:
170g Tahini
100g Date Paste
250ml Agave
150g Coconut Oil
1/4 tsp Himalayan Salt
1/2 Teaspoon Vanilla Powder
225ml Water
200g Cacao Powder
DIRECTIONS:
•Cover the chia seeds with the agave and
dehydrate for 8 hours.
•Blitz everything together in a food processor.
•In a grease proof lined cake tin, press the
mixture into form a crust. Chill.
•Blend all filling ingredients together until smooth.
•Pour the mixture into the cake tin and
refrigerate until solid.
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CACAO
PROTEIN
SHAKE
INGREDIENTS:
180ml milk of your choice
(soy, hemp or almond)
1 banana
25 almonds
2 tbsp. cacao bibs
1 scoop of protein powder
DIRECTIONS:
•Place all the ingredients in a blender.
•Blitz until smooth.
10 ONE Change BIG Difference / www.nuanaturals.ie
CACAO PASTE
ABOUT
CACAO PASTE
Cacao beans are ground
into a liquid otherwise
known as cacao liquor. Still
containing all the nutrients
of the bean, the liquor is then
dried resulting in a smooth
& creamy cacao paste which
is perfect for making raw
chocolates & desserts.
SUGGESTED
USES:
Melt… And ass to nut milk to
make hot chocolate
Melt… with cacao butter to
make your own chocolate
Blend… into smoothies,
juices and shakes.
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GOJI
NUT
CLUSTERS
INGREDIENTS:
230g Cacao Butter
180g Cacao paste
60ml Agave nectar
1 tsp. Vanilla
Pinch of Himalayan salt
28g Goji Berries
30g Cacao nibs
120g Chopped cashews or walnuts
2 tbsp. Bee Pollen
DIRECTIONS:
• Melt cacao butter and cacao paste over very low heat.
• Combine with agave, vanilla powder and salt in
high speed blender.
• Blend thoroughly and pour mixture into a bowl.
• Fill bowl with Goji berries, cashews, and cacao nibs
and mix thoroughly.
• Sprinkle bee pollen on top.
• Set on wax paper for easy removal and place into
the freezer for 10 minutes to set.
CARAMEL CHOCOLATE PIE
INGREDIENTS:
CRUST:
100g Ground Almonds
.5 cup Shredded Coconut
4 Medjool Dates
Coconut Oil - 1/4 cup
Water - 2 Tbsp.
CARAMEL:
90g Medjool Dates
60 ml Agave
2 tbsp. Coconut Oil
Pinch of Sea Salt
Pinch of Vanilla
CHOCOLATE:
Medium Avocado
30g Cacao Powder
60 ml agave
2 tbsp. Coconut Oil
ONE Change BIG Difference / www.nuanaturals.ie
DIRECTIONS:
• For the crust, mix all ingredients together in a food
processor until it comes
together.
• Press into greased 6 inch
round tin.
• For the caramel, mix all
ingredients together
until smooth
in a blender and spread mix
over the crust.
• For the chocolate, mix all
ingredients together until
smooth in a blender.
• Spread this mix over the
caramel layer.
• Place in the refrigerator until
chilled.
• Remove from pan and enjoy!
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CACAO POWDER
ABOUT
CACAO POWDER
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BREAD
PUDDING
The versatile Cacao Powder
is extracted by first cold
pressing the whole cacao
bean to preserve the nutrients
and in the process, extracting
the butter. What’s left behind
is the dried cacao powder
which contains much of the
nutritional benefits of the
whole bean.
INGREDIENTS:
6 slices Gluten Free bread
1 tbsp. Almond butter (melted)
550ml Almond Milk
2 tsp. Cinnamon
5 eggs
100g Coconut Palm Sugar
1 tbsp. Treacle
100g Cacao nibs
2 tbsp. Cacao powder
SUGGESTED
USES:
DIRECTIONS:
• Lay bread slices on a baking sheet.
• Bake in oven at 180 C until crusty, but still soft in
middle, about 5 to 7 minutes.
• Brush both sides lightly with melted butter.
• Stack and cut bread slices into 4 strips. Set aside.
• Boil the milk and cinnamon together.
• In a bowl, whisk together eggs, sugar and treacle.
• Whisk in hot milk until well blended.
• Melt the nibs, and stir in the cacao.
• In a 9 x 5-inch greased loaf pan place a single
layer of bread pieces.
• Pour some milk mix on bread and repeat another
layer each of bread and milk mixture.
• Drop half of cacao mix overall and then bread
and milk layers two more times.
• Drop remaining cacao on top and let stand
15 minutes.
• Bake at 190 C for 40 mins.
• Remove from oven; cool and store in fridge.
Blend… with almond or
hazelnut milk to make hot
chocolate
Create… a variety of raw
desserts
Bake… in cakes, muffins and
brownies
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CHOCOLATE CUPCAKES
12 INGREDIENTS:
DIRECTIONS:
45g Coconut Flour
45g Cacao Powder
Pinch of Sea Salt
1/2 tsp. Baking soda
5 Large eggs
55g Coconut Oil
85 ml Agave
•
•
•
•
•
Pulse together dry
ingredients in a food
processor.
Mix in wet ingredients.
Line a 12 cup muffin pan
with paper liners and fill.
Bake at 180° for 16-18
minutes
Cool and serve
ONE Change BIG Difference / www.nuanaturals.ie
CHIA SEEDS
ABOUT
CHIA SEEDS
The small but mighty chia
seed is s powerhouse of
nutrients. Chia is an excellent
source of fibre, amino acids,
antioxidants, and a variety of
minerals including calcium,
iron, phosphorus, potassium
and magnesium.
SUGGESTED
USES:
Sprinkle…. over cereal,
salads etc.
Thicken…. soups
Bind… use as an alternative
to eggs for binding
baked goods
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STRAWBERRY
CHIA
JAM
INGREDIENTS:
2 Cups Strawberries
240ml Water
30g Chia seeds
60ml Agave
DIRECTIONS:
• Place all ingredients together in a saucepan
and bring to the boil.
• Reduce the heat slightly and stir constantly.
• Stir until the mix is half reduced and has
thickened (it won’t be as thick as regular jam).
• Pour into a jar and allow to cool for 1 hour
before placing in the fridge.
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CHIA
SEED PUDDING
INGREDIENTS:
250ml Almond or Hazelnut Milk
60ml Agave
3 tbsp. Chia Seeds
1 tbsp. Vanilla
DIRECTIONS:
•Simply place all the ingredients in a bowl.
•Mix thoroughly and leave to thicken in
the fridge overnight.
•Top with fruit for a delicious desert or snack.
ONE Change BIG Difference / www.nuanaturals.ie
13
CHLORELLA POWDER
ABOUT
CHLORELLA POWDER
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CHLORELLA
PINEAPPLE
SMOOTHIE
Chlorella is a single celled micro
alga and nature’s highest source
of chlorophyll. Chlorella is a
great source of carotenoids, B
complex vitamins, vitamin C,
folic acid, biotin, pantothenic
acid, potassium, iron, zinc,
calcium, phosphorous and
iodine.
INGREDIENTS:
1/4 of a Pineapple
1 tbsp. Chlorella
1/2 tsp. vanilla
1 tbsp. Agave
Handful of Spinach leaves
Water
SUGGESTED
USES:
DIRECTIONS:
• Place all the ingredients in a blender.
• Add as much water as to cover the ingredients.
• Blend until smooth.
• Enjoy!
Dissolve… with warm water
Add… to savoury dishes e.g.
dips, salsa, soups or sauces
Sprinkle… over a stir fry
Avoid coffee, soft drinks, and alcohol
for 30 minutes after taking chlorella as
these drinks can destroy the nutrients and
enzymes in the algae. Be sure to drink
enough water to help the absorption of
chlorella and the body’s detoxification
process.
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CHLORELLA
ENERGY BARS
INGREDIENTS:
CHLORELLA
TABLETS
Chlorella tablets are simply a
compressed form of the powder. They
are ideal for those who don’t like the
taste of chlorella or who have an active
lifestyle and find it easier to take a
capsule rather than prepare a juice or
add to a homemade meal.
Take your required dose of tablets with
a glass of water or juice.
Avoid coffee, soft drinks, and alcohol
for 30 minutes after taking chlorella as
these drinks can destroy the nutrients
and enzymes in the algae.
Be sure to drink enough water to help
the absorption of chlorella and the
body’s detoxification process.
Recommended daily dosage is 3-6
tablets. It is best to start with one tablet
daily and work your way up to your
required dosage of 3-6 tablets per day.
14 120g Chopped Walnuts
190g Chopped Dates
30g Sunflower seeds
2 tbsp. Chlorella
2 tbsp. Shredded Coconut
DIRECTIONS:
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•
•
Place all the ingredients in a high-speed blender.
Blend for 1 min. until a dough has formed.
Pack dough into an 8x 8 dish/
Allow to chill in fridge for 2 hours and then
cut into 2 x 2 inch bars.
ONE Change BIG Difference / www.nuanaturals.ie
COCONUT FLOUR
ABOUT
COCONUT FLOUR
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GLUTEN
FREE
BURGER BUN
Coconut flour is made from the
organic coconut meat that is
dried at low temperatures and
ground into fine flour similar in
consistency to wheat flour. It
can be used much the same as
wheat flour in baking breads,
cakes, muffins etc. The natural
sugars in coconut make the
flour sweet resulting in less
need for additional sweeteners
when baking.
INGREDIENTS:
1 Egg
1 tbsp. Coconut flour
1 tbsp. Almond flour
1 tbsp. Coconut oil
1/4 tsp. Baking powder
Pinch of salt
Pinch of Chia seeds
DIRECTIONS:
•
•
•
•
•
•
SUGGESTED
USES:
Alternative….to wheat or any
gluten flour
Thicken… sauces, soups, gravy’s
and yoghurts
Add… to smoothies, porridge
and casseroles
Preheat oven to 180 °C.
Blend all the ingredients together
(except the chia seeds) in a food processor.
Allow the batter to thicken for 10 minutes.
Split the mix in two and place on greased
parchment paper.
Sprinkle chia seeds on top.
Bake for 10 minutes.
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COCONUT
FLOUR
SCONES
INGREDIENTS:
150g Coconut Flour
1 tsp. Gluten free Baking Soda
1 tbsp. Coconut Palm Sugar
220ml Milk (almond, rice or coconut)
150ml Coconut oil (melted)
DIRECTIONS:
• Mix all the ingredients together in a
food processor.
• Roll batter onto a greased baking tray.
• Cut into scones, but keep them close together on
the tray, which forces them to rise and stay
fluffy in the centre.
• Bake at 200 degrees for 12- 15 minutes or until
springy to the touch.
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ONE Change BIG Difference / www.nuanaturals.ie
COCONUT OIL
ABOUT
COCONUT OIL
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CAKE
Creamy, smooth and delicious,
this premium quality cold
pressed coconut oil is packed
with dietary fibre, proteins,
vitamins and minerals.
Coconut oil improves digestion
especially the absorption of
calcium and magnesium. Rich
in powerful antioxidants it
also increases the speed of
thyroid function which helps
with weight control and toxin
elimination.
INGREDIENTS:
SUGGESTED
USES:
ICING:
175g vegan cream cheese
60g Coconut oil
1 tbsp. Agave nectar
Alternative… to wheat or any
gluten flour
Thicken… sauces, soups,
gravy’s and yoghurts
Add… to smoothies, porridge
and casseroles
190g Coconut Oil
260g Coconut palm sugar
160g Flour (spelt or all-purpose)
1/2 tsp. Baking powder
1/2 tsp. Baking soda
2 tsp. Cinnamon
1 Egg
1 Egg yolk
2 Egg whites
60 g Walnuts
50g Shredded coconut
150g Grated Carrot
DIRECTIONS:
• Beat together the coconut oil and sugar.
• Sift the flour, baking powder, baking soda and
cinnamon together into a bowl and set aside.
• Beat the egg and egg yolk together with a fork
and slowly beat them into the coconut
oil mixture.
• Fold in the chopped walnuts, shredded
coconut and carrot.
• Lightly fold in the sifted dry ingredients.
• Whisk 2 egg whites until stiff. Fold in to the mix.
• Spoon the cake batter into a greased and
lined tin and bake for 1 hour at 170°C.
• Leave the cake in the tin until cool.
• For the icing, beat the vegan cream cheese
and set aside.
• Beat soft coconut oil together with the icing
sugar and agave.
• Fold in the cream cheese.
• Remove the now cooled cake from its tin,
place it on a serving plate and spread the
top with the icing and decorate with walnuts.
ONE Change BIG Difference / www.nuanaturals.ie
17
COCONUT PALM SUGAR
ABOUT
COCONUT
PALM SUGAR
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PAVLOVA
Coconut palm sugar is produced
from the sap of the coconut
flowers. Naturally High in fibre,
vitamins and minerals, our
Coconut Palm Sugar has many
uses as a sweetener and is a
perfect vegan alternative to
honey. Coconut sugar can be
used spoon for spoon in place
of cane sugar.
SUGGESTED
USES:
Stir…. into tea or coffee as
you would sugar
Bake…. use in home baking
Create…. raw desserts,
energy bars etc.
INGREDIENTS:
4 Egg whites
120g Coconut palm sugar
1 tbsp. Cornstarch
1/2 tsp. Instant Coffee
Pinch of Vanilla
30g Cacao powder
Coconut Whipped Cream
Fruit of your choice
DIRECTIONS:
•Preheat oven to 160 Degrees C.
•Beat the egg whites until in soft peaks.
•Blend coconut palm sugar and Cornstarch into
a fine powder and add 1/2 cup to the egg whites
one spoon at a time.
•Add the coffee and beat into stiff peaks.
•Fold in the cacao carefully.
•Spread the mix on a lined baking tray.
•Place in oven, decrease heat to 140
degrees and bake for 75 mins.
•Top with coconut whipped and fruit of
your choice.
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RED VELVET CUPCAKES
INGREDIENTS:
160g Gluten Free or Spelt Flour
220g Coconut Palm Sugar
240 ml Almond milk
80ml Coconut oil (melted)
1 tsp. Apple Cider Vinegar
2 tbsp. Cacao powder
1/2 tsp. Baking powder
1/2 tsp. Baking soda
30ml Red Food Colouring
10g Vanilla
1/4 tsp. Almond Extract
Pinch of salt
FOR THE ICING:
240g Non-hydrogenated Shortening
1 tsp. Vanilla
2 tbsp. Water (as needed)
500g Icing Sugar
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DIRECTIONS:
•
•
•
•
•
•
•
•
•
•
Preheat the oven at 180C.
Mix together the milk and vinegar allowing
it to curdle.
In another bowl, sift together the flour, cacao,
baking powder, baking soda, salt and sugar.
Beat the oil, colouring, and almond extract
into the milk mix.
Slowly add the wet ingredients to the dry
and mix well.
Fill lined cupcake tin with batter.
Bake for 18-20 minutes and leave to cool.
For the icing, beat the shortening, vanilla and 2
tablespoons of water together until light and fluffy.
Add one cup of icing at a time and beat after
each addition, until all the ingredients have
been thoroughly mixed together.
This make 3 cups of icing. Place in a piping
bag and decorate.
ONE Change BIG Difference / www.nuanaturals.ie
GOJI BERRIES
ABOUT
GOJI BERRIES
The Goji is high in dietary fibre
as well as being a source of
protein. Goji berries are also
high in vitamins B1, B2, C & E,
as well as being an incredible
source of Beta Carotene. They
are packed full of antioxidants
and thought to improve
fertility and sexual potency.
SUGGESTED
USES:
Create… energy bars,
chocolate truffles
Goji Berry juice… soak the
berries and juice
On the go… at them straight
out of the bag!
SY
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GOJI
SALSA
INGREDIENTS:
56g dried Goji Berries
1 Garlic clove, minced
1 Red onion, finely chopped
1 Red chilli, finely chopped
1 tsp. Lime Juice
180g Diced tomatoes
Finely chopped Coriander
Pinch of Himalayan salt
2 tbsp. Cold pressed flax oil
DIRECTIONS:
• Toss all ingredients together in a bowl.
• Pop into the fridge for a while before serving to
let the Goji’s plump up and absorb the salsa juices.
• Serve on crackers or tuck inside your favourite wrap.
Or
• Toss all the salad ingredients together in a bowl
& drizzle with the dressing.
• You can also add any other veg you like to the recipe.
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GOJI
BARS
INGREDIENTS:
1 lb. Dried Almonds
1/2 cup Goji berries
6-8 Pitted dates
2 tbsp. Agave
1 tbsp. Orange extract
1 tsp. Sea salt
DIRECTIONS:
• Bled all ingredients in a food processor
• Form bars with hands
• Place bars in freezer for 1 hour to reduce stickiness
ONE Change BIG Difference / www.nuanaturals.ie
19
HEMP SEEDS (SHELLED)
ABOUT
HEMP SEEDS
Hulled (or shelled) hemp
seeds are the whole hemp
seeds with the hard outer
shell removed. The protein
in hemp, however, is more
easily digestible. Hemp
seeds are also an excellent
source of dietary fibre, iron,
calcium and magnesium.
SUGGESTED
USES:
Sprinkle…. on cereals,
granola, yoghurt & salads
Blend…. smoothies, soups,
dips
Hemp Milk…. make your own
hemp milk or nut butter
SY
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HEMP
SPREAD
INGREDIENTS:
120g Shelled Hemp Seeds
60g Cashews
1 1/2 tbsp. Unpasteurised Miso
1 tbsp. Nutritional Yeast
90g Sundried Tomato
DIRECTIONS:
• Blend everything in a food processor.
• Enjoy served on your favourite crackers or on
top of sliced cucumbers.
• Serve with balsamic soaked figs for an extra
special taste sensation.
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HEMP
MILK
INGREDIENTS:
150g Hemp seeds
1 litre Water
50ml Agave nectar
DIRECTIONS:
• Mix the water and seeds in a blender until smooth.
• Add the Agave and blend again.
• Enjoy as is, or strain through a sieve.
• Consume within one day of making.
ONE Change BIG Difference / www.nuanaturals.ie
20
HEMP PROTEIN POWDER
ABOUT
HEMP PROTEIN
POWDER
SY
EA
HEMP
BERRY
SMOOTHIE
One of nature’s greatest
superfoods, hemp powder
is rich in antioxidants and
chlorophyll. Hemp is a
wonderful source of protein
containing 50% as compared
to soy at 35%. The protein in
hemp, however, is more easily
digestible. Hemp powder is also
an excellent source of dietary
fibre, potassium, phosphorous,
magnesium, iron and calcium.
INGREDIENTS:
1 tbsp. Hemp Protein Powder
1 tbsp. Chia Seeds
1 tsp. Maca Powder
180ml Orange Juice
5 fresh Strawberries
30g Frozen Raspberries
1 Peach
DIRECTIONS:
• Place all ingredients in a blender.
• Blitz until smooth.
SUGGESTED
USES:
Sprinkle… on cereals, granola,
yoghurt & salads
Blend… into smoothies,
soups & dips
Stir… into nut butters for
an extra nutty taste
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HEMP
HUMMUS
INGREDIENTS:
6 tbsp. Hemp Protein powder
330g Cooked Chickpeas
3 tbsp. Tahini
2 tbsp. Lemon Juice
Pinch of Cumin
Pinch of Coriander
Pinch of Salt
Water as needed
DIRECTIONS:
• Place all ingredients in a blender.
• Blitz until smooth.
• Add water until the mix is the right consistency.
21 ONE Change BIG Difference / www.nuanaturals.ie
GOLDEN BERRIES
ABOUT
GOLDEN BERRIES
The Golden Berry or Inca
berry has a delicious bittersweet flavour and has a
wide range of culinary uses.
It is rich in vitamins B1, C,
potassium, phosphorous,
magnesium, iron and zinc.
Inca berries are a great
source of bioflavonoids,
which have antioxidant, antiinflammatory and antiviral
properties.
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GOLDEN
APPLE
MUFFINS
INGREDIENTS:
300g Flour (spelt or all purpose)
1 tbsp. Baking powder
60g Coconut Palm Sugar
30g Cacao nibs
2 Apples, peeled and diced
100g Inca Berries
1 Egg
230ml Nut Milk
80g Almond butter
DIRECTIONS:
SUGGESTED
USES:
Jams & Chutneys… make
your own Inca Berry jam
or chutney
On the go… simply eat them
straight out of the bag
Cheese Platter… tasty
addition to a cheese
platter
• Sift the flour, baking powder and sugar into a bowl.
• Add in the apples and Inca berries and mix.
• In a separate bowl, whisk together the egg and milk.
• Pour into the dry ingredients, followed by the
melted butter.
• Stir this until just combined being careful not to
over mix the batter.
• Divide the mixture into 6 large muffin cases.
• Bake in a preheated 170°C oven until golden
and cooked through, about 25 minutes.
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GOLDEN
SMOOTHIES
INGREDIENTS:
1/2 cup Golden berries
30g Walnuts
2 tbsp. Hemp Seeds
100g Mango, diced
180ml Pineapple juice
120ml Orange juice
2 tbsp. Lime juice
200ml Water
1 tsp. Vanilla
Ice
1 tbsp. Coconut Palm Sugar
DIRECTIONS:
• Place all the ingredients in a high-speed
processor and blend.
• Add as much ice as desired and blend again.
• Serve straight away!
ONE Change BIG Difference / www.nuanaturals.ie
22
LUCUMA POWDER
ABOUT
LACUMA
POWDER
TE
RA
E
D
MO
LUCUMA
FUDGE
INGREDIENTS:
Lucuma powder is simply
the fruit ground and dried
into a pure and additive free
powder. Lucuma fruit has a
unique delicious flavour like
maple syrup, providing natural
sweetness without the empty
calories. It is used to flavour
ice creams, baby food, shakes,
smoothies and cakes.
120g Ground Almonds
4 tablespoons coconut oil
1 tbsp. Vanilla
30ml Agave
3 tbsp. Lucuma
1 tsp. Maca Powder
1/2 tsp. Cinnamon
Pinch of Himalayan salt
DIRECTIONS:
•Melt the coconut oil.
•Once melted, stir in the remainder or the ingredients.
•Pour into a tray or into moulds.
•Place in the fridge until set.
SUGGESTED
USES:
Flavour… home-made ice cream
or raw chocolate
Sweeten… baby food
Add… to any cake or cocktail
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DAIRY-FREE
LUCUMA ICE
CREAM
INGREDIENTS:
1/2 Lucuma powder
120g Cashew Nuts
1 tbsp. Vanilla
60ml Agave nectar
230ml Water
DIRECTIONS:
• Place all the ingredients in a high-speed blender and mix until smooth.
• Pour the mix into a container and freeze overnight.
• Scoop into a bowl when frozen and enjoy!.
23 ONE Change BIG Difference / www.nuanaturals.ie
MACA POWDER
SY
EA
ABOUT
MACA
Maca is renowned for
increasing energy and
stamina, boosting libido and
fertility in both women and
men, maca is used to correct
hormonal imbalances including
menstrual and menopausal
disorders. Maca supports the
immune system, endocrine
system and thyroid function.
SUGGESTED
USES:
Mix… with raw cacao for an
energizing, antioxidant rich,
delicious hot drink
Stir… into soups adding a light
nutty flavour
Combine… with a spread and
enjoy over a slice of toast, oat
cake or rice cracker
MACA
SMOOTHIE
INGREDIENTS:
1 scoop of Hemp protein powder
1/2 tbsp. Maca powder
1 tbsp. Lucuma
1 Banana
1 tbsp. Chia seeds
350ml Nut Milk (almond)
Ice cubes to thicken
DIRECTIONS:
• Place all ingredients in a blender.
• Blend until smooth.
• Add ice until the mix is your desired consistency.
T
UL
IC
F
F
DI
MACA
MACAROONS
INGREDIENTS:
50g Brazil nuts
50g Cashew nuts
90g Shredded coconut, (plus extra for rolling)
1 1/2 tbsp. Maca powder
130g Pitted Medjool dates
1 tbsp. Agave
1 tbsp. Vanilla
Pinch of sea salt
DIRECTIONS:
• Place all the ingredients together in a food processor
and blend until a coarse dough has formed.
• Pinch the dough and make sure that it sticks
together, yet still crumbles like a cookie.
• If the dough is too dry, add water until the
dough sticks.
• If the dough is too wet, add spoonful’s of
extra coconut.
• Form the dough into balls and roll exterior in
extra coconut.
• Flatten into cookies and serve.
• Kept covered, these cookies will last several weeks.
ONE Change BIG Difference / www.nuanaturals.ie
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MSM
ABOUT
MSM
E
AT
ER
D
MO
Methylsulfonylmethane (MSM)
is a naturally occurring form
of sulphur readily absorbed in
the body. Sulphur is thought
to support the production of
collagen-essential proteins
for healthy hair, skin, nails,
cartilage and joints. MSM is
also attributed to alleviating
inflammation throughout the
body and speeds up recovery
from injury. MSM has been
found to be beneficial in the
alleviation of allergic rhinitis
and hay fever. MSM works best
when taken with foods high in
Vitamin C.
MSM
LEMONADE
INGREDIENTS:
150g Coconut Palm Sugar
2 Squeezed lemons
500ml Water
150g Mixed Blueberries
1/2 tsp. MSM Powder
2 tbsp. Agave
DIRECTIONS:
•Place all the ingredients in a blender.
•Blitz until all combined.
•Enjoy!
SUGGESTED
USES:
For best results consume MSM
Powder with a botanical source
of Vitamin C e.g. Camu Camu,
berry, lemon or orange juice
or dilute in a small amount of
water and follow with a glass of
orange juice.
25 ONE Change BIG Difference / www.nuanaturals.ie
SPIRULINA POWDER
ABOUT
SPIRULINA
POWDER
Spirulina is one of the highest
known protein sources on
the planet containing 56%
complete protein and all the
essential amino acids. Spirulina
also hosts an array of many
other important vitamins and
minerals, such as B complex,
vitamin E, carotenoids, iron,
potassium, zinc, calcium
and fibre to name but a few.
It is antioxidant rich with
high levels of chlorophyll,
phycocyanin and beta
carotene.
SUGGESTED
USES:
Dilute… in warm water
Add… to savoury dishes e.g.
dips, salsa or sauces
Mash… it into fruit such as
bananas
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D
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SWEET
SPIRULINA
PUDDING
INGREDIENTS:
1 Tbsp. Spirulina
1 tbsp. Chia seeds
2 tbsp. Agave
1 Banana
140ml Nut Milk
DIRECTIONS:
• Mix Agave, Milk and chia seeds together and let
rest for 5 minutes.
• Mash the Banana.
• Mix banana into the mix and gradually add
in spirulina.
• Place in fridge for 6-8 hours.
• Serve cold.
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SPIRULINA
GREEN SMOOTHIE
INGREDIENTS:
1 Tbsp. Spirulina
180ml Orange Juice
1 Banana
Handful of Spinach Leaves
Ice
DIRECTIONS:
SPIRULINA TABLETS
Spirulina tablets are simply
a compressed form of the
powder. They are ideal for
those who don’t like the taste
of spirulina or who have an
active lifestyle and find it
easier to take a capsule rather
than prepare a juice. Spirulina
hosts an array of many other
important vitamins and
• Place all the ingredients in a blender.
• Blitz until smooth.
minerals, such as B complex,
vitamin E, carotenoids, iron,
potassium, zinc, calcium
and fibre to name but a few.
It is antioxidant rich with
high levels of chlorophyll,
phycocyanin and beta
carotene. Our Spirulina
powder has broken cell walls
in order to aid its digestion.
RECOMMENDED DAILY
DOSAGE IS 3-6 TABLETS.
It is best to start with one tablet
daily and work your way up to
your required dosage of 3-6
tablets per day. As with all natural
foods it is best to start small and
work up to the recommended daily
dosage, listen to your body and
increase or decrease your daily
intake accordingly.
NOTE: Spirulina is not recommended for those suffering from fever or those allergic to algae. Spirulina contains
high levels of vitamin K which promotes blood clotting therefore avoid if you are taking anti-coagulants such as
warfarin. Always consult your doctor.
ONE Change BIG Difference / www.nuanaturals.ie
26
VANILLA POWDER
ABOUT
VANILLA POWDER
The distinctive aroma and
flavour of vanilla comes from
the slender brown seed pod or
bean of the vanilla plant. This
pod contains thousands of tiny
seeds. The main compound
of the vanilla pod is vanillin
though there are several
hundred different compounds
present. Our vanilla powder
is produced by grinding
whole pure vanilla pods with
nothing added or taken away bringing you a natural full rich
aromatic flavour.
SUGGESTED
USES:
Bake… use in cakes, muffins,
applejacks etc.
Scent… use to scent homemade candles or cosmetics
Add… to melted coconut oil or
cacao butter to make your own
vanilla-infused oil
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UL
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FF
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D
MARBLE
HEART
BISCUITS
INGREDIENTS:
300g Gluten Free Flour
1/2 tbsp. Baking powder
2 Eggs
150g Coconut Palm sugar
250g Almond butter (room temperature)
3/4 tbsp. Vanilla powder
2tbsp. Cacao Powder
DIRECTIONS:
• Preheat oven to 180 C.
• Sieve the flour in a bowl and break two eggs in
the middle of it. Mix them with hands.
• Add butter, sugar, vanilla and baking powder and
combine them well. Then let it rest for 20 minutes.
• After this time, divide the dough into two.
• Put one half of it into another bowl and combine
with cacao.
• Take the dough without cacao and roll it out.
• Then take the one with cocoa and roll it out, too.
• Lay the latter on the former one and roll them together.
• Slice it with a sharp knife, roll out and use heart
cutters to make the biscuits.
• Place biscuits on a lined tray and Cook them for 30
minutes until they get a bit brownish.
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VANILLA
MOUSSE
INGREDIENTS:
1 cup figs
2 tsp. Vanilla powder
2 tbsp. Water
DIRECTIONS:
• Place all ingredients in a food processor.
• Blend until it becomes a light mix (not too runny)
• Serve over fruit or granola as a delicious snack
or desert.
ONE Change BIG Difference / www.nuanaturals.ie
28
WHEATGRASS POWDER
ABOUT
WHEATGRASS
POWDER
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EA
WHEATGRASS
SMOOTHIE
Wheatgrass is abundant in
chlorophyll, which gives
the plant its vibrant green
colour and is known for
its de-odorising, alkalising
and cleansing properties.
Wheatgrass is one of the
most potent leafy greens
available which both alkalises
and energises. Wheatgrass
is also an excellent source of
enzymes, minerals, vitamins,
fibre, essential fatty acids and
antioxidants.
SUGGESTED
USES:
INGREDIENTS:
1 Orange, peeled and quartered
5 Strawberries
1 tbsp. wheatgrass
1 Apple, quartered
120ml Water
Ice
DIRECTIONS:
•Place all ingredients in a food processor.
•Blend until smooth
•Add as much ice as desired.
SY
EA
Dissolve…1 tsp. of wheatgrass
water for a quick, easy,
nutritious shot
Blend… into shakes, smoothies
and juices
Mash… it into fruit such as
bananas
WHEATGRASS
JUICE
INGREDIENTS:
1 tbsp. Wheatgrass
4 Apples
2 Carrots
2 inch Piece of fresh Ginger
1 Lemon
DIRECTIONS:
• Juice all of the ingredients and place in a blender.
• Add wheatgrass and blitz.
• Serve and enjoy!
29 ONE Change BIG Difference / www.nuanaturals.ie
WHITE MULBERRIES
ABOUT
WHITE MULBERRIES
Mulberries have long been
used in traditional Chinese
medicine. Abundant
in vitamin C, iron and
potassium, mulberries are
also an excellent source
of dietary fibre, calcium,
magnesium and phosphorous.
Mulberries are also a source
of resveratrol, an antioxidant
also found in grapes and
red wine. Resveratrol is well
documented for its health
giving properties.
SUGGESTED
USES:
Create… granola, trail mix,
energy bars
Jam… make your own
mulberry jam
Wine…. try making
mulberry wine
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MULBERRY
JAM
INGREDIENTS:
200g Mulberries
Water
1 tsp. Vanilla
2 tbsp. Agave Nectar
DIRECTIONS:
• Soak the mulberries in water for a couple of hours.
• Just add enough water to cover them, not too much.
• Once soaked, place in a blender with the remaining
ingredients.
• Do not over blend, leave some chunks for texture.
• Store in a glass jar.
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MULBERRY &
BLUEBERRY
ICE CREAM
INGREDIENTS:
180g Cashews (soaked)
1/2 Cup Mulberries
75g Blueberries
360ml Water
60ml Agave
25g Cacao nibs
1 tbsp. Melted Coconut Oil
2 tbsp. Melted Cacao Butter
2 tbsp. Mesquite powder
1 tbsp. Vanilla
Pinch of sea salt
DIRECTIONS:
• Place all the ingredients in a blender (except for the
coconut oil and cacao butter).
• Blend until smooth.
• Stir in the coconut oil and cacao butter.
• Pour the mixture into a lined square container
with plastic wrap.
• Allow to freeze overnight.
ONE Change BIG Difference / www.nuanaturals.ie
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