Fall Cookbook Guide (3)

Step Into the Season with bon COOK A SIMPLE GOURMET COLLECTION FOR FALL

BY CINDY JUNCAJ

Welcome Welcome to Your bon COOK Fall Kitchen Companion!

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bon COOK thoughtfully created this guide to be your trusted companion in the kitchen — whether you’re just starting your cooking journey or you’re a seasoned home chef looking to simplify and elevate your everyday meals.

Inside, you’ll discover the essence of the simple gourmet: recipes that celebrate seasonal ingredients, clever shortcuts using bon COOK tools, and flavorful results that feel effortless.

From prep to plating, our kitchen solutions are designed to save time, reduce stress, and bring joy back to cooking.

You’ll find helpful tips, ingredient insights, and personal stories that connect each dish to the heart of bon COOK. Think of this guide as your go-to kitchen sidekick — ready to inspire your creativity, guide your prep, and boost your confidence with every recipe.

So grab your favorite bon COOK mold, tie on your apron, and turn the page. Let’s cook up something beautiful together.

Let each recipe be a moment of connection, creativity, and the bon COOK way..

Cindy Juncaj Founder, bon COOK

Hi my friend!

This little space was created with love, a sprinkle of knowledge, and a big dash of real-life kitchen experience. No fancy chef hats needed here — just a genuine passion for good food and simple, nourishing habits.

Table of Contents COZY BREAKFASTS Belgian Waffles

3

Spiced cream cheese rolled in tender pumpkin cake for a fall classic.

Banana Loaf Bread

5

Moist and flavorful, perfect for weekend mornings

Double-Apple Walnut Bread

7

Moist apple bread with crunchy walnuts, perfect for brunch.

Lemon Creamcheese Blueberry Muffins Bright, tangy muffins with bursts of blueberry

9

SEASONAL SWEETS 13

Pumpkin Roll Spiced cream cheese rolled in tender pumpkin cake

15

Pumpkin Layered Cheesecake Creamy cheesecake meets spiced pumpkin with herb infused shortbread crust.

17

Chocolate Hazelnut Roll\ A rich, no-bake roll layered with Nutella, cream cheese, and crunchy hazelnuts.

19

Apple Cake A celebration of fall’s bounty with apples and spices

21

Fresh Apple Crumble Bars Buttery crumble layered with tender, spiced apples

23

Sweet Potato Pie Classic pie with warm spices and silky sweet potato filling

SAVORY COMFORTS One Pan Chicken Bake

27

Chicken and root vegetables roasted in one pan

Apple-Glazed Pork Tenderloin

29

Tender pork topped with a sweet apple glaze

Herb-Infused Squash Soup

31

Hearty soup with roasted squash, turkey, and garden vegetables.

SIDES & STARTERS Mini Tartlets – Sweet & Savory

35

Bite-sized pastries with sweet or savory fillings

Leek & Butter Bean Dip

37

Creamy dip baked with leeks, beans, and herbs

Stuffed Acorn Squash Roasted squash filled with grains, herbs, and veggies

39

VEGETARIAN FAVORITES 43

Squash Risotto Creamy Arborio rice blended with golden roasted squash

45

Butternut Squash & Rice Bowl Cozy vegetarian dish with squash and ricee

SECTION 1‌

COZY BREAKFASTS Belgian Waffles Loaf Banana Bread Double-Apple Walnut Bread Lemon Cream Cheese Blueberry Muffins

Belgian Waffles Active Time: 15 min.

Total Time: 50 min

Serves: 12

3

Belgian Waffles These waffles bring a little French café magic right into your kitchen. Light, crisp, and golden, they’re topped with sweet peaches, Chantilly cream, and a drizzle of honeycinnamon syrup. Cindy loves how they turn an ordinary morning into something worth celebrating.

INGREDIENTS

DIRECTIONS 1.Combine flour, sugar, salt, yeast. Warm milk + water; whisk in butter and vanilla. Mix into dry ingredients until smooth. Cover 3 hrs or overnight.

2.Preheat oven 425°F. Stir in egg yolk. Beat egg whites with cream of tartar until soft peaks; fold into batter.

3.Pour batter into Waffle Tray on Perforated Sheet. Cover with BonMAT + second sheet.

Bake 15–17 min until golden.

4.Whip cream to soft peaks, add sugar + vanilla, whip to stiff peaks.

5.Boil peach juice with honey, cinnamon, lemon zest until slightly thickened. Cool.

6.Serve: Top waffles with peaches, Chantilly cream, drizzle syrup, sprinkle cinnamon.

Waffles: 1 cup all-purpose flour 1 tablespoon granulated sugar 1/4 teaspoon fine sea salt 1/2 teaspoon active dry yeast 1/2 cup whole milk 1/2 cup sparkling mineral water 1/4 cup unsalted butter, melted 1/2 teaspoon vanilla extract 1 large egg yolk 2 large egg whites Pinch of cream of tartar Toppings: 1 jar halved or sliced peaches 1 cup heavy whipping cream 2 tablespoons powdered sugar 1/2 teaspoon vanilla extract or vanilla paste Ground cinnamon, for sprinkling Peach Honey Cinnamon Syrup: 1 cup peach juice (from the jar of peaches) 2 tablespoons honey 1 tablespoon ground cinnamon Zest of 1/2 lemon

Nutritional Benefits Eggs provide protein and choline, while whole grains add fiber for lasting energy.

bon COOK Products

bonTIPS Chill bowl + whisk before whipping cream for the fluffiest Chantilly.

Pumpkin twist: Stir in 2/3 cup pumpkin puree + 1/2 tsp pumpkin spice to the batter.

FORTEEZ Waffle Tray

Perforated Baking Sheet

Mini Whisk

Pastry Bag with Tip

Medium bonMAT

4

Banana Bread Loaf Active Time: 15 min.

Total Time: 1 hour

Serves: 10

5

Banana Bread Loaf This recipe brings Cindy back to Saturday mornings with her kids, when the kitchen filled with the smell of ripe bananas and warm spices. It’s a classic with a twist—moist, flavorful, and comforting every time. A favorite at Cooking Boutique Pop-ins, this loaf has a way of turning simple moments into lasting family traditions.

INGREDIENTS 1½ cups flour 1 tsp baking soda ½ tsp salt ½ tsp cinnamon ½ cup butter, softened ¾ cup sugar 2 eggs 3 ripe bananas, mashed ½ cup chopped walnuts (optional)

bonTIPS

DIRECTIONS 1.Preheat oven to 350°F. 2.Cream butter and sugar. Add eggs and bananas.

3.Mix dry ingredients and combine. Fold in walnuts.

4.Pour into mold and bake 50–55 min.

Nutritional Benefits Bananas are rich in potassium and natural sweetness; walnuts add healthy fats and protein.

bon COOK Products

Add chocolate chips or swirl in nut butter for variation.

FORTEEZ Classic Loaf Mold

Perforated Baking Sheet

6

Double-Apple Walnut Bread Active Time: 20 min.

Total Time: 1 hr. & 10 mins.

Serves: 10

7

Double-Apple Walnut Bread Inspired by orchard visits and cozy mornings, this moist bread is perfect for gifting or brunch. Cindy loves pairing it with French Pantry jam and warm tea.

INGREDIENTS 1½ cups flour 1 tsp baking soda ½ tsp salt 1 tsp cinnamon ½ cup applesauce ½ cup oil 2 eggs ½ cup brown sugar 1 cup diced apple ½ cup chopped walnuts

bonTIPS Wrap slices individually for grab-andgo snacks or lunchbox treats.

DIRECTIONS 1.Preheat oven to 350°F. 2.Mix dry ingredients in one bowl.

3.In another, whisk applesauce, oil, eggs, and sugar.

4.Combine wet and dry, fold in apples and walnuts.

5.Pour into Loaf Mold and bake 50–55 min.

Nutritional Benefits Apples provide fiber and antioxidants; walnuts offer omega-3s and healthy fats.

bon COOK Products

FORTEEZ Classic Loaf Mold

Perforated Baking Sheet

8

Lemon Creamcheese Blueberry Muffins Active Time: 30 mins.

Total Time: 5 hours

Serves: 8-12

9

Lemon Creamcheese Blueberry Muffins Bright, tangy, and bursting with blueberries, these muffins are a bon COOK favorite for mornings when you want something simple yet special. Cindy loves how the cream cheese keeps them extra moist while the lemon zest adds just the right touch of sunshine.

INGREDIENTS 4 ounces of cream cheese at room temperature 4 tablespoons of unsalted butter at room temperature one tablespoon of lemon juice and one tablespoon of lemon zest 2 tablespoons of vanilla 2 eggs at room temperature 1/2 cup of whole milk at room temperature two cups of all-purpose flour 1 cup of sugar 1 1/2 teaspoons baking powder 1 half teaspoon baking soda 1 pint of fresh blueberries

DIRECTIONS 1.Preheat oven to 350°F. Place Flower Tray on Medium Perforated Baking Sheet.

2.Beat cream cheese and butter until smooth, then add lemon juice, zest, vanilla, milk, and eggs.

3.In another bowl, whisk flour, sugar, baking powder, baking soda, and salt.

4.Gradually add dry mix to the cream cheese mixture until combined; fold in blueberries.

5.Scoop batter into Flower Mold, pressing gently so the design fills.

6.Bake 30 minutes until lightly browned.

7.Cool, unmold, and serve with fresh berries or Chantilly cream.

Nutritional Benefits bonTIPS Use fresh lemon zest: It brightens the flavor and balances the richness of the cream cheese and sweetness of the blueberries.

Freeze for later: These muffins freeze beautifully. Let them cool completely, wrap individually, and freeze. To enjoy, thaw at room temperature or warm briefly in the oven.

Make it lighter: Swap half the cream cheese with Greek yogurt for a tangy twist and added protein.

Blueberries are packed with antioxidants and vitamin C; lemon adds brightness and immune support, while cream cheese provides calcium and protein for a satisfying treat.

bon COOK Products

FORTEEZ Flower Tray

Medium Perforated Baking Sheet

Mini Whisk

10

SECTION 2‌

SEASONAL SWEETS Pumpkin Roll Pumpkin Layered Cheesecake Chocolate Hazelnut Roll Apple Cake Fresh Apple Crumble Bars Sweet Potato Pie

Pumpkin Roll Active Time: 45 mins.

Total Time: 1 hr. & 45 mins.

Serves: 12

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Pumpkin Roll This Pumpkin Roll is a show-stopper every Fall. The tender spiced cake and creamy filling are rolled into swirls that look as good as they taste. Cindy loves making this for holiday gatherings because it’s festive, make-ahead friendly, and always sparks a little “wow” when sliced at the table.

INGREDIENTS 3/4 cup all purpose flour 1/2 teaspoon baking powder 1/2 teaspoon baking soda 1/2 teaspoon ground cinnamon 1/2 teaspoon ground cloves 1/4 teaspoon salt 3 large eggs 1 cup granulated sugar 2/3 cup pure pumpkin 1 cup walnuts or pecans, chopped 1 8oz package cream cheese, at room temperature 1 cup powdered sugar, sifted 6 tablespoons butter, softened 1 teaspoon vanilla extract Powdered sugar, optional

bonTIPS Roll it warm: Rolling the cake in the Bonmat while it’s still warm prevents cracks when you fill and re-roll it later.

Make ahead: This dessert tastes even better the next day. Refrigerate overnight or freeze (well-wrapped) for up to 1 month.

bon COOK Products Fleximat Perforated Baking Sheet Medium Bonmat

DIRECTIONS Cake Instructions 1.Preheat oven to 375°F. Place Fleximat on Perforated Baking Sheet.

2.Mix flour, baking powder, baking soda, cinnamon, cloves, and salt.

3.Beat eggs and sugar until thick; add pumpkin. Stir in dry mix and spread on Fleximat.

4.Sprinkle with nuts if desired. Bake 13–15 minutes until cake springs back.

5.Unmold onto Bonmat, dust with powdered sugar, and roll up with Bonmat. Cool on rack.

Filling Instructions 1.Beat cream cheese, powdered sugar, butter, and vanilla until smooth.

2.Unroll cake, spread filling, and re-roll.

3.Wrap in plastic and refrigerate 1 hour. Dust with powdered sugar before serving.

Nutritional Benefits Pumpkin is rich in fiber, vitamin A, and beta-carotene for eye and immune health.

Walnuts add healthy fats and protein,

bon COOK Products

FORTEEZ Fleximat

Perforated Baking Sheet

Medium bonMAT

14

Pumpkin Layered Cheesecake Active Time: 30 mins.

Total Time: 5 hours

Serves: 8-12

15

Pumpkin Layered Cheesecake This Pumpkin Layered Cheesecake with Rosemary-Infused Shortbread Crust is Cindy’s fresh take on a fall favorite. The rosemary crust adds a buttery, herbal note, while the pumpkin spice layer brings warmth and comfort—perfect for gatherings.

INGREDIENTS

DIRECTIONS

Rosemary-Infused Shortbread Crust 1 cup (2 sticks) unsalted butter 1½ teaspoons fresh rosemary, finely chopped ½ cup powdered sugar 1½ cups all-purpose flour ¼ teaspoon salt ½ teaspoon vanilla extract (optional) Pumpkin Cheesecake Filling 4 packages (8 oz each) cream cheese, softened 1½ cups granulated sugar 4 eggs 1 cup canned pumpkin 2 teaspoons pumpkin pie spice

bonTIPS Sprinkle pumpkin pie spice and crushed candied pecans over whipped cream.

bon COOK Products

FORTEEZ Large Round Mold

Perforated Baking Sheet

Eco-Chop

Rosemary-Infused Shortbread Crust 1.Melt butter with rosemary, steep, strain, and cool.

2.Preheat oven to 300°F. Place Large Round Mold on Perforated Baking Sheet.

3.Cream butter and powdered sugar.

4.Whisk flour and salt with Mini Whisk.

5.Mix flour into butter mixture with vanilla.

6.Press into mold using Beechwood Rolling Pin upright.

7.Pre-bake 15–18 minutes. Cool slightly.

Pumpkin Cheesecake Filling 1.Preheat oven to 300 degrees, place Large Round Mold on Perforated Baking Sheet 2.Beat cream cheese and sugar.

3.Add eggs one at a time.

4.Spoon half over crust and smooth with Offset Spatula.

5.Mix pumpkin and spice with Mini Whisk.

6.Spoon and smooth pumpkin layer.

7.Bake & Chill a.Bake at 300°F for 60–70 minutes. b.Cool in oven 1 hour. c.Refrigerate for 3+ hours.

8.Garnish a.Fresh whipped cream b.Pumpkin pie spice and cinnamon/ cinnamon Stick c.Optional: Candied pecans or French Pantry Balsamic drizzle

Nutritional Benefits Mini Whisk

Beechwood Rolling Pin

Offset Spatula

Pumpkin is high in fiber and betacarotene.

16

Chocolate Hazelnut Roll Active Time: 30 mins.

Total Time: 4 hrs. & 30 mins.

Serves: 8-12

17

Chocolate Hazelnut Roll This Chocolate Hazelnut Roll is a true showpiece for fall gatherings. With its rich layers of Nutella, cream cheese, and crunchy hazelnuts, it’s indulgent yet surprisingly simple to prepare. Cindy loves serving it because it looks elegant on the table, slices beautifully, and always earns rave reviews without keeping you stuck in the kitchen.

INGREDIENTS The Base 1 and ¼ cups chocolate biscuits 4 tablespoons of melted butter 1 tablespoon Dutch cocoa powder 2 tablespoons granulated sugar ½ cup skim milk

DIRECTIONS Base: 1.Melt butter in short intervals, stir in cocoa with Mini Whisk.

2.Grind biscuits in Eco Chop, mix with butter, then add milk.

3.Form into a ball, cover, and chill for 30 mins.

The Filling 1 and ½ cups of whipped cream cheese 4 tablespoons of confectionary sugar 2 tablespoons of chopped hazelnuts ½ cup Nutella hazelnut spread

Filling: 1.Beat cream cheese with sugar.

2.Roll dough into a rectangle on Fleximat with Rolling Pin. 3.Spread Nutella, then cream cheese, leaving edges clear.

4.Sprinkle half the hazelnuts.

5.Roll tightly with Fleximat, wrap in plastic, and chill 4 hrs or overnight.

Toppings: Remaining cream cheese filling Remaining Nutella Remaining hazelnuts

Toppings: 1.Mix remaining cream cheese and Nutella.

2.Pipe over roll with Pastry Bag. 3.Top with remaining hazelnuts.

bonTIPS Chill your rolling pin for a few minutes before flattening the dough — it prevents sticking and keeps the chocolate base firm.

bon COOK Products

FORTEEZ Fleximat

Perforated Baking Sheet

Eco-Chop

Nutritional Benefits Hazelnuts provide heart-healthy fats and vitamin E, while cream cheese offers calcium and protein.

Mini Whisk

Beechwood Mini Offset Pastry Bag & Spatula Tips Set Rolling Pin

18

Apple Cake Active Time: 25 min.

Total Time: 1 hour

Serves: 10

19

Apple Cake This cake is a celebration of Fall’s bounty. Cindy created it for her bon COOK Happy Hour, pairing it with French Aperitif cocktails and seasonal spices.

INGREDIENTS 2 cups flour 1 tsp baking soda ½ tsp salt 1 tsp cinnamon ½ tsp nutmeg ½ tsp allspice ½ cup oil ½ cup applesauce 2 eggs 1 cup sugar 1½ cups diced apples

bonTIPS Glaze with maple syrup or dust with powdered sugar.

DIRECTIONS 1.Preheat oven to 350°F. 2.Mix dry ingredients. In another bowl, whisk oil, applesauce, eggs, and sugar.

3.Combine and fold in apples.

4.Pour into mold and bake 45–50 min. Cool before slicing.

Nutritional Benefits Cinnamon, nutmeg, and allspice provide natural antioxidants that support wellness and add warmth to every bite.

bon COOK Products

FORTEEZ Classic Loaf Mold

FORTEEZ Large Round Mold

Perforated Baking Sheet

20

Fresh Apple Crumble Bars Active Time: 30 min.

Total Time: 1 hour

Serves: 12

21

Fresh Apple Crumble Bars Inspired by crisp autumn days, these bars capture the warmth of apple pie in an easy, shareable treat. With buttery crumble layers and tender apples, bon COOK loves serving them at gatherings where every bite feels like a little taste of fall.

INGREDIENTS Ingredients – Crust & Crumble: 2 cups flour 1 cup oats ¾ cup brown sugar 1 tsp cinnamon 1 cup cold butter, cubed Ingredients – Filling: 3 apples, peeled and diced 2 tbsp lemon juice 2 tbsp sugar 1 tbsp cornstarch

bonTIPS

DIRECTIONS 1.Preheat oven to 350°F. 2.Mix crust ingredients until crumbly. Press half into mold.

3.Toss apples with lemon, sugar, and cornstarch. Spread over crust.

4.Top with remaining crumble.

5.Bake 40–45 min until golden. Cool and slice.

Nutritional Benefits Apples offer fiber and antioxidants; oats support heart health and digestion.

bon COOK Products

Drizzle with caramel or serve with vanilla ice cream.

FORTEEZ Rectangular Mold

Perforated Baking Sheet

22

Sweet Potato Pie Active Time: 25 min.

Total Time: 1 hr & 15 min

Serves: 8

23

Sweet Potato Pie This pie is a true taste of Southern comfort with a French twist. bon COOK loves how the natural sweetness of roasted sweet potatoes blends with warm spices to create a pie that feels like home.

INGREDIENTS Filling: 2 cups mashed sweet potatoes ½ cup brown sugar 2 eggs ½ cup evaporated milk 1 tsp cinnamon ½ tsp nutmeg ½ tsp French Pantry Herbes de Provence 1 tsp vanilla extract Crust: Rosemary-Infused Shortbread Crust 1 cup (2 sticks) unsalted butter 1½ teaspoons fresh rosemary, finely chopped ½ cup powdered sugar 1½ cups all-purpose flour ¼ teaspoon salt ½ teaspoon vanilla extract (optional)

bonTIPS Serve with whipped cream and a sprinkle of cinnamon.

DIRECTIONS Rosemary-Infused Shortbread Crust 1.Melt butter with rosemary, steep, strain, and cool.

2.Preheat oven to 300°F. Place FORTEEZ Fluted Tart Mold on Perforated Baking Sheet.

3.Cream butter and powdered sugar.

4.Whisk flour and salt with Mini Whisk, then mix into butter mixture with vanilla.

5.Press into mold using Beechwood Rolling Pin. 6.Pre-bake 15–18 minutes. Cool slightly.

Sweet Potato Filling: 1.Increase oven temperature to 350°F. 2.Blend sweet potato filling ingredients until smooth.

3.Pour filling into pre-baked crust.

4.Bake 45–50 minutes until set.

5.Cool before slicing.

Nutritional Benefits Sweet potatoes are rich in betacarotene, fiber, and vitamin A. Spices support digestion and immunity.

bon COOK Products

FORTEEZ Fluted Tart Mold

Perforated Baking Sheet

FRENCH PANTRY Herbs de Provence Olive Oil

24

SECTION 3‌

SAVORY COMFORTS One Pan Chicken Bake Apple-Glazed Pork Tenderloin Herb-Infused Squash Soup

One Pan Chicken Bake Prep Time: 20 min.

Total Time: 1 hour

Serves: 4-6

27

One Pan Chicken Bake This dish reminds Cindy of cozy weeknight dinners when she wanted something hearty yet simple. Roasting chicken and root vegetables together in one pan creates layers of flavor with very little fuss, making it a go-to comfort meal.

INGREDIENTS 4 bone-in, skin-on chicken thighs 3 carrots, peeled and chopped 2 parsnips, peeled and chopped 1 sweet potato, cubed 1 red onion, sliced 2 tbsp French Pantry Garlic Oil 1 tsp French Pantry Sel Gris 1 tsp dried thyme ½ tsp black pepper

DIRECTIONS 1.Preheat oven to 400°F. 2.Toss vegetables with Garlic Oil, Sel Gris, thyme, and pepper. Spread in FORTEEZ Rectangular Mold.

3.Nestle chicken thighs on top, skin side up.

4.Roast for 45–50 minutes until chicken is golden and cooked through.

5.Serve directly from the mold for a rustic presentation.

Nutritional Benefits bonTIPS For a lighter version, swap chicken thighs with boneless breasts and adjust cooking time.

Toss any leftover roasted veggies into a salad or grain bowl for the next day.

Chicken delivers lean protein, while roasted vegetables add fiber and vitamins.

bon COOK Products

FORTEEZ Rectangular Mold

Perforated Baking Sheet

FRENCH PANTRY Roasted Garlic Oil

FRENCH PANTRY Sel Gris

28

Apple-Glazed Pork Tenderloin Prep Time: 25 min.

Total Time: 1 hour

Serves: 4

29

Apple-Glazed Pork Tenderloin This sweet and savory dish is a Fall favorite in Cindy’s home. The apple glaze brings warmth and depth, perfect for entertaining.

INGREDIENTS 1 pork tenderloin 2 apples, peeled and sliced ¼ cup apple cider 2 tbsp French Pantry Tomato Mustard 1 tbsp honey 1 tbsp French Pantry Garlic Oil Salt & pepper to taste

bonTIPS Use a meat thermometer — pork is best at 145°F with a slight blush of pink.

Swap apples with pears for a fun seasonal twist.

Reduce extra glaze in the pan to drizzle over roasted veggies or rice.

DIRECTIONS 1.Preheat oven to 400°F. 2.Sear pork in Garlic Oil until browned.

3.Mix cider, mustard, honey.

4.Place pork and apples in mold, pour glaze over.

5.Roast 25–30 min until cooked through. Rest before slicing.

Nutritional Benefits Apples offer fiber and antioxidants; lean pork provides protein and iron.

bon COOK Products

FORTEEZ Rectangular Mold

Perforated Baking Sheet

FRENCH PANTRY Roasted Garlic Oil

FRENCH PANTRY Tomato Herb Mustard

30

Herb-Infused Squash Soup Prep Time: 15 min.

Total Time: 1 hr & 5 mins.

Serves: 4-6

31

Herb-Infused Squash Soup This fall favorite brings together roasted squash, savory turkey, and garden vegetables simmered with French Pantry herbs. Rustic and nourishing, it’s the kind of simple comfort that warms both the kitchen and the table on crisp autumn evenings.

INGREDIENTS 1 large spaghetti squash, halved and seeded 2 tbsp each FRENCH PANTRY Tuscan Oil (divided) & Roasted Garlic & Chive Herb Blend 1 lb ground turkey 2 tbsp FRENCH PANTRY Chicken Herb Blend 1 yellow onion, diced 2 sweet potatoes, diced 3 celery ribs, diced 1 zucchini, diced 2 carrots, diced 1 red bell pepper & 1 yellow bell pepper, diced 2 parsnips, diced 4 garden tomatoes, chopped (or 1 can fire-roasted diced tomatoes, 15 oz) 2 tbsp butter or ghee 2 tbsp FRENCH PANTRY Rosemary Basil Thyme Herb Blend 6 cups water or chicken stock FRENCH PANTRY Sel Gris Salt & Tellicherry Pepper, to taste Red pepper flakes, to taste

bonTIPS Cool soup completely, portion into FORTEEZ 6 Loaf Tray, and freeze. Unmold, store in sealed containers up to 3 months, then thaw overnight and reheat with a splash of stock if needed.

DIRECTIONS 1.Roast squash cut side down on bonMAT at 400°F with oil, Roasted Garlic & Chive, salt, and pepper, Leave in oven for 30–40 minutes.

2.Cook turkey with Chicken Herb Blend, salt, and pepper in pot with remaining oil; set aside.

3.Sauté onion, sweet potato, celery, zucchini, carrots, peppers, and parsnips 10 minutes; season.

4.Add butter, herbs, and red pepper; cook 1 minute.

5.Return turkey, add tomatoes and stock; boil, then simmer 30 minutes. Season with Sel Gris Salt and Tellicherry Pepper.

6.Scrape squash into strands; add to bowls with soup.

Nutritional Benefits Squash provides antioxidants and vitamins, while turkey and vegetables add protein and fiber.

bon COOK Products

FORTEEZ Large bonMAT

Perforated Baking Sheet

Chicken Herb Blend

Rosemary, Basil Thyme Herb Blend

Tuscan Oil

Eco-Chop

Roasted Garlic & Chive Herb Blend

32

SECTION 4‌

SIDES & STARTERS Mini Tartlets – Sweet & Savory Leek & Butter Bean Dip Stuffed Acorn Squash

Mini Tartlets: Sweet & Savory Prep Time: 30 min.

Total Time: 5 hours

Serves: 24

35

Mini Tartlets: Sweet & Savory These little tartlets are Cindy’s entertaining secret. Whether filled with sweet applecinnamon or savory squash and goat cheese, they always look elegant on a platter and disappear fast at gatherings.

INGREDIENTS Sweet Filling – Apple & Cinnamon: 2 apples, peeled and diced 1 tbsp butter 1 tbsp brown sugar ½ tsp cinnamon Savory Filling – Butternut & Goat Cheese: 1 cup roasted butternut squash, mashed 2 oz goat cheese Salt & pepper to taste

bonTIPS Make the tart shells ahead and store in an airtight container for quick filling later.

Try other fillings like mushrooms with Gruyère or berries with cream cheese.

Garnish each tartlet with a fresh herb or fruit slice for a polished look.

DIRECTIONS 1.Preheat oven to 375°F. 2.Prepare tartlet dough or use pre-made pastry. Cut and press into Mini Muffin Tray.

3.For sweet: sauté apples with butter, sugar, and cinnamon until soft.

4.For savory: mix squash with goat cheese, season.

5.Fill tartlets and bake 15–18 minutes until golden. Optional add: Sausage and onions

Nutritional Benefits Savory fillings add protein and minerals; sweet versions provide fruitbased antioxidants.

bon COOK Products

FORTEEZ Mini Muffin Tray

Perforated Baking Sheet

36

Leek & Butter Bean Dip Prep Time: 15 min.

Total Time: 45 min

Serves: 6-8

37

Leek & Butter Bean Dip Inspired by Provence, this creamy dip is one Cindy loves to serve at happy hours and Popins. The sweet leeks and hearty beans blend into a flavorful spread that pairs beautifully with veggies, crostini, or crackers.

INGREDIENTS 2 leeks, cleaned and sliced 1 tbsp French Pantry Garlic Oil 1 can butter beans, drained 1 cup baby spinach ½ cup crème fraîche or Greek yogurt Salt & pepper to taste Optional: ¼ tsp herbes de Provence

DIRECTIONS 1.Sauté leeks in Garlic Oil until soft. Add spinach and cook until wilted.

2.Blend with butter beans, crème fraîche, and seasoning until smooth.

3.Pour into Large Round Mold and bake at 350°F for 20–25 minutes.

4.Serve warm with crostini or fresh veggies.

Nutritional Benefits bonTIPS For a lighter version, swap crème fraîche with Greek yogurt.

Drizzle with French Pantry Garlic Oil before serving for a rich finish.

Serve warm for comfort or chilled as a refreshing dip.

Butter beans are high in plant-based protein and fiber, while leeks provide antioxidants and vitamin K.

bon COOK Products

FORTEEZ Large Round Mold

Perforated Baking Sheet

FRENCH PANTRY Roasted Garlic Oil

FRENCH PANTRY Herbs de Provence Herb Blend

38

Stuffed Acorn Squash Active Time: 30 min.

Total Time: 1 hour

Serves: 4

39

Stuffed Acorn Squash Cindy created this dish to celebrate seasonal abundance. It’s a beautiful centerpiece for any Fall table—hearty, colorful, and nourishing.

INGREDIENTS 2 acorn squash, halved and seeded 1 cup cooked quinoa or wild rice ½ cup chopped kale ¼ cup dried cranberries ¼ cup chopped pecans 2 tbsp French Pantry Garlic Oil Salt & pepper to taste

DIRECTIONS 1.Preheat oven to 375°F. 2.Brush squash halves with Garlic Oil, season, and roast cut-side down for 30 min.

3.Mix quinoa, kale, cranberries, pecans, and seasoning.

4.Fill squash halves and bake another 15 min.

Nutritional Benefits bonTIPS Roast the squash cut-side down first for the best caramelization.

Swap quinoa with wild rice for a heartier filling.

Top with crumbled feta or goat cheese just before serving for a creamy contrast.

Acorn squash is rich in vitamin C and fiber; quinoa adds protein and essential amino acids.

bon COOK Products

Large bonMAT

Perforated Baking Sheet

FORTEEZ Medium Round Mold

FRENCH PANTRY Roasted Garlic Oil

40

SECTION 5‌

VEGETARIAN FAVORITES Squash Risotto Curried Butternut Squash & Rice

Squash Risotto Active Time: 35 min.

Total Time: 1 hour

Serves: 6

43

Squash Risotto This creamy risotto is Cindy’s go-to for cozy dinner parties. It’s elegant yet comforting, and the squash adds a beautiful golden hue.

INGREDIENTS 1 tbsp French Pantry Garlic Oil 1 small onion, diced 1 cup Arborio rice ½ cup white wine 4 cups warm vegetable broth 1½ cups roasted butternut squash, mashed ¼ cup grated Parmesan Salt & pepper to taste

DIRECTIONS 1.Sauté onion in Garlic Oil until soft.

2.Add rice, stir for 2 min. Pour in wine and cook until absorbed.

3.Add broth gradually, stirring constantly.

4.Stir in squash and Parmesan. Season and serve.

Nutritional Benefits Butternut squash is high in vitamin A and potassium; Arborio rice provides energy and texture.

bonTIPS Garnish with fresh sage or crispy shallots.

bon COOK Products

FORTEEZ Large Round Mold

Perforated Baking Sheet

FRENCH PANTRY Roasted Garlic Oil

44

Butternut Squash & Rice Bowl Active Time: 30 min.

Total Time: 1 hour

Serves: 6

45

Butternut Squash & Rice Bowl This Butternut Squash & Rice Bowl is cozy, colorful, and full of flavor. Sweet squash and warm curry spices come together with fluffy rice for a comforting one-bowl meal. Cindy loves serving it for simple weeknight dinners or casual gatherings.

INGREDIENTS 1 tbsp French Pantry Garlic Oil 1 red onion, diced 2 cups cubed butternut squash 1 tbsp curry powder 1 cup basmati rice 2½ cups vegetable broth Salt & pepper to taste Optional: chopped cilantro

bonTIPS Add chickpeas or spinach for extra protein and color.

bonMOOD

DIRECTIONS 1. Sauté onion and squash in Garlic Oil for 2 min. Add rice and saute until rice begins to pop.

2. Move to the Round mold, add curry powder, and broth stir and place in oven.

3. Bake at 375 for 20–25 min until rice is tender.

4. Fluff and garnish with cilantro.

Nutritional Benefits Butternut squash is high in vitamin A; curry spices support digestion and immunity.

bon COOK Products

FORTEEZ Rectangular Mold

Perforated Baking Sheet

FRENCH PANTRY Roasted Garlic Oil

Occasion: Weeknight Dinner Mood: Hearty, rustic Cooking Style: One-pan roast

46

About Protein Protein is an essential nutrient that helps build and repair muscles, supports your immune system, and keeps you feeling full longer.

You'll find it in both animal products (like meat, fish, eggs, and dairy) and plant-based foods (such as beans, lentils, tofu, and nuts). Everyone needs protein daily, with needs varying by age, activity, and lifestyle.

Including enough protein in your meals helps create balanced, nourishing dishes.

About Carbohydrates Carbohydrates are the body’s main source of energy. They fuel your brain, muscles, and every cell in your body.

Carbs are found in foods like fruits, vegetables, grains, legumes, and even dairy.

Choosing whole, unprocessed sources—like oats, brown rice, quinoa, and sweet potatoes— helps maintain stable energy levels and supports digestive health.

Balanced meals include healthy carbs alongside protein and fat.

Carbohydrates Functions Carbohydrates are the body’s primary source of energy.

They fuel your brain, muscles, and organs, especially during physical activity. Carbs also help regulate blood sugar levels and support gut health when rich in fiber.

Types Simple Carbohydrates: Quick energy sources found in sugar, honey, fruit juices. They digest fast and can cause spikes in blood sugar.

Complex Carbohydrates: Found in whole grains, legumes, and vegetables. They digest more slowly, providing long-lasting energy and fiber.

Sources

Whole Grains

Vegetables

Legumes

Fruits

Dairy

45–65% of your total daily calories should come from carbohydrates For a 2,000-calorie diet, this equals about 225–325 grams per day

Common Measuring Mistakes to Avoid: Scooping flour with the cup: This packs it in and gives too much. Always spoon it into the cup and level it.

Not leveling off dry ingredients: A heaping tablespoon isn’t accurate.

Using the wrong measuring tool: A liquid measuring cup for sugar can cause under-measuring.

Guessing small amounts: Use spoons, not your eyes.

My Resources

Measurement Conversion Chart

Oven Temperature Guide

Quickly convert ingredients between metric and US systems with this handy chart — no more guessing!

A simple reference table to understand common baking temperatures and adjust your oven correctly.

Flavor Pairing Guide

Nutrition Basics Cheat Sheet

The OG know how list for pairing with a fruit, herbs, spices, balsamics, nuts, or spirits.

A beginner-friendly overview of essential nutrients and their roles in a balanced diet.

You don’t have to be a Master Chef to feel like one!

bon Tips Taste as you go: Always taste your food at different stages of cooking.

Adjust seasoning gradually — it’s easier to add more than to fix too much salt or spice.

Prep before you start: Measure and chop all your ingredients before you begin cooking (this is called mise en place). It keeps the process smooth and helps avoid mistakes.

Vegan Substitutions Egg (1)

Butter

Milk

Vegan Substitute

How to Use

1 tbsp flaxseed + 3 tbsp water 1/4 cup applesauce 1/4 mashed banana

Mix, rest 5 min to gel Works well in cakes & muffins Adds moisture & sweetness

Plant-based butter Coconut oil / vegetable oil

Use 1:1 in any recipe 1:1 swap; coconut oil adds slight flavor

Almond, soy, oat, or coconut milk Use 1:1 in baking & cooking

Honey

Maple syrup Agave or date syrup

1:1 swap 1:1 swap

Chicken

Firm tofu, tempeh, jackfruit, seitan

Marinate and cook as you would chicken

Beef

Lentils, crumbled tempeh, textured Use in sauces, tacos, stews vegetable protein (TVP), or seitan

Ricotta cheese

Blended tofu + lemon juice + nutritional yeast

Use in lasagna, stuffed pasta, or desserts

Ice cream

Coconut, almond, or cashew-based vegan ice cream

Buy or make at home

About Fats Fats are essential for your body’s health—they support brain function, hormone production, and help absorb fat-soluble vitamins (A, D, E, K).

Healthy fats like those from olive oil, nuts, seeds, avocado, and fatty fish provide energy and promote heart health.

Including the right types and amounts of fat in your diet can improve overall well-being and keep you satisfied longer.

Top 5 Spices Fennel Crisp texture and sweet, anise-like flavor, fennel adds brightness to salads, roasts, and seafood dishes: a culinary multitasker—and a digestive powerhouse.

Coriander Earthy and warm, cumin brings depth to dishes from chili to curry. Use whole seeds for toasting or ground for easy blending.

Turmeric Known for its golden hue and subtle bitterness, turmeric shines in rice, soups, and marinades.

Plus, it’s loved for its health benefits.

Cinnamon Sweet and fragrant, cinnamon works in both desserts and savory dishes. Add it to baked goods, oatmeal, tagines, or even spice rubs.

Ginger Zesty and warming, ginger addsZbold flavor and natural wellness to every dish. A bon COOK

favorite for its digestive benefits and versatility.

EAT IN COLOR Fruits and vegetables are packed with essential vitamins, minerals, antioxidants, and fiber that support your immune system, digestion, and overall health.

Eating a variety of colors ensures you get a wide range of nutrients.

Aim to fill half your plate with fruits and veggies every day for better energy, clearer skin, and a stronger body.

Top 5 Meals Sweet and savory dishes both have their place in a balanced, satisfying diet. Savory meals often provide protein and healthy fats to keep you full, while sweet dishes offer natural energy and comfort. Combining both in your daily meals helps you enjoy variety, satisfy different taste cravings, and support overall nutrition.

Savory Meal

Sweet Meal

Roasted chicken with herbs

Fresh fruit salad

Vegetable stir-fry with tofu

Baked apples with cinnamon

Lentil or vegetable soup

Banana pancakes

Roasted potatoes with garlic blend

Granola snack bars and berries

Pasta with tomato-basil sauce

Dark chocolate with almonds

Tip: Pair sweet and savory ideas in the same meal (e.g. fruit with salads, honey on roasted veggies) for extra flavor harmony! If you’d like, I can style this table with icons, color highlights, or recipe links for each meal — just let me know!

Do & Don’t: Marinating Marinating is a great way to add flavor and tenderness to your dishes, but not everything benefits from it. The right ingredients soak up marinades beautifully, while others can turn mushy or lose their texture.

DO

DON’T

Tofu & tempeh – Absorb

Leafy greens – Marinades will

marinades well; press tofu

make them soggy and

first for best results.

unappealing.

Seitan & plant-based meats –

Soft fruits (like berries) –

Hold flavor and stay firm.

They’ll break down and become mushy.

Mushrooms – Soak up flavor;

Delicate mushrooms (like enoki) –

marinate briefly (15–30 min).

Too fragile for marinades; better added fresh.

Chicken & beef – Marinades

Pasta or grains – Marinate

can tenderize and enhance

sauces after cooking rather

flavor (30 min–12 hrs).

than soaking uncooked.

Vegetables like zucchini,

Egg-based dishes (e.g.

eggplant, bell peppers –

scrambled egg) – Won’t

Marinate 15–30 min for grilling.

benefit from marinating; season during cooking instead.

Fish (if using) – Short marinades (15–30 min) to avoid breaking down the flesh.

Marinating Time Chart Ingredient Chicken (whole)

Chicken (breasts)

Suggested Time

Notes

4 to 12 hours

Longer marinating helps flavor penetrate deeply.

Delicate texture – avoid 30 min to 2 hours over-marinating in acidic bases.

Beef (steak, cubes)

1 to 24 hours

Tougher cuts benefit from longer times.

Pork (chops, tenderloin)

1 to 8 hours

Ideal with savory or sweet glazes.

Lamb (chops or leg)

2 to 12 hours

Herbs and yogurt-based marinades work well.

Fish (fillets)

15 to 30 minutes

Acidic marinades can "cook" fish – keep it short.

Shellfish (shrimp, scallops)

15 to 30 minutes

Quick to absorb flavor – marinate briefly.

Tofu

30 minutes to overnight

Press tofu before marinating to absorb better.

30 minutes to 4 hours

Dense texture benefits from longer time.

Vegetables (zucchini, peppers, eggplant)

30 min to 2 hours

Coat evenly and don’t overdo acidic components.

Mushrooms

15 to 30 minutes

Absorb flavor quickly due to porous texture.

Tempeh

Tips to Marinate

Use the Right Container

Keep It Cold

Always marinate in glass, ceramic, or food-safe plastic.

Metal can react with acidic ingredients (like lemon or vinegar) and alter the flavor.

Always marinate in the refrigerator, never at room temperature. This keeps food safe and prevents bacterial growth.

Don’t Overdo It

Balance Your Flavors

More time doesn’t always mean better flavor. Overmarinating—especially with acidic bases—can make meat mushy or tough. Stick to recommended marinating times.

A good marinade has 3 parts: acid (like vinegar or lemon), oil, and flavor (herbs, garlic, spices). Balancing these gives depth and tenderness.

Pat Dry Before Cooking

Never Reuse Marinade

After marinating, gently pat meat or vegetables dry with paper towels. This helps achieve a nice sear or crisp texture when cooking.

Do not reuse marinades that have touched raw meat unless you boil them first.

Otherwise, they can spread harmful bacteria.

Flavor Pairing Chart APPLE

APRICOT

FRUITS

FRUITS

Apricot, blackberry, cherry, cranberry, currant, date, lemon, lychee, mango, orange, pear, pineapple, plum, pomegranate, pumpkin, raisin, rhubarb, quince

Apple, banana, blackberry, blueberry, cherry, coconut, cranberry, lemon, nectarine, orange, peach, pineapple, plum, prune, raisin, raspberry, strawberry

HERBS & SPICES

HERBS & SPICES

Allspice, bay leaf, black pepper, cardamom, cinnamon, cloves, coriander, cumin, curry powder, ginger, mint, nutmeg, poppy seed, rosemary, sage, star anise, tarragon, thyme

Allspice, black pepper, cardamom, cayenne, cinnamon, coriander, ginger, mint, nutmeg, rosemary, saffron, tarragon

NUTS

Almond, cashew, hazelnut, macadamia, pecan, pine nut, pistachio, walnut

Almond, chestnut, hazelnut, peanut, pecan, pine nut, pistachio, walnut

SPIRITS & BALSAMICS Applejack, Armagnac, bourbon, brandy, Calvados, Cognac, Cointreau, Kirsch, Madeira, rum, sherry, vermouth, vodka, and wine. Traditional Barrel Aged, Traditional White, Pomegranate

MISCELLANEOUS Apple cider, apple juice, bacon, butter, butterscotch, caramel, cheese, custard, honey, lavender, maple syrup, matcha, molasses, oats, olive oil, vanilla, yogurt

NUTS

SPIRITS & BALSAMICS Amaretto, brandy, Cognac, Kirsch, orange liqueur, rum, and wine. Traditional Barrel Aged, Traditional White, Pomegranate

MISCELLANEOUS Balsamic vinegar, butter, caramel, cheese, chocolate, coffee, custard, Earl Grey tea, honey, maple syrup, mascarpone, oats, ricotta, vanilla, white chocolate, yogurt

AVOCADO

BANANA

FRUITS

FRUITS

Cucumber, grapefruit, lemon, lime, mango, orange, tomato

Apricot, blackberry, blueberry, cherry, coconut, date, fig, guava, lime, mango, orange, papaya, passion fruit, pineapple, pomegranate, raisin, raspberry, strawberry

HERBS & SPICES Basil, black pepper, cilantro, cumin, parsley, tarragon, white pepper

NUTS

HERBS & SPICES Allspice, black pepper, cardamom, cinnamon, cloves, ginger, macadamia, nutmeg

Pine nut, walnut

NUTS

SPIRITS & BALSAMICS

Almond, cashew, hazelnut, macadamia, peanut, pecan, pistachio, walnut

Tequila. Traditional Barrel Aged

MISCELLANEOUS Bacon, balsamic vinegar, butter, garlic, olive oil, salt, yogurt

SPIRITS & BALSAMICS Armagnac, banana liqueur, brandy, Calvados, Cognac, Kirsch, Madeira, and rum. Strawberry

MISCELLANEOUS Butter, butterscotch, caramel, chocolate, coffee, crème fraîche, custard, honey, malt, maple syrup, matcha, molasses, oats, vanilla, white chocolate, white vinegar, yogurt

Flavor Pairing Chart BLACKBERRY

BLACK CURRANT

FRUITS

FRUITS

Apple, apricot, banana, blueberry, lemon, lime, mango, melon, nectarine, orange, peach, plum, raspberry, strawberry, watermelon

Blueberry, blackberry, cherry, coconut, fig, grape, lemon, lime, orange, passion fruit, pear, pineapple, pomegranate, raspberry, redcurrant, strawberry

HERBS & SPICES

HERBS & SPICES

Cinnamon, cloves, ginger, mint, nutmeg

Ginger, mint, rosemary, thyme

NUTS

NUTS

Almond, hazelnut, peanut, pecan

Pistachio

SPIRITS

SPIRITS

Brandy, champagne, Cointreau, Grand Marnier, Kirsch, orange liqueur, vodka, wine

Brandy, crème de cassis, gin, rum, tequila, vodka, whiskey

BALSAMICS

BALSAMICS

Blackberry, Traditional Barrel Aged

Blackberry, Traditional Barrel Aged

MISCELLANEOUS

MISCELLANEOUS

Butter, caramel, chocolate, crème fraîche, custard, goat cheese, honey, lavender, mascarpone, oats, ricotta, salt, vanilla, white chocolate, yogurt

Chocolate, lavender, maple syrup, honey, rose water, vanilla, yogurt

BLUEBERRY

CANTALOUPE

FRUITS

FRUITS

Apple, apricot, banana, blackberry, fig, lemon, lime, mango, melon, nectarine, orange, peach, pear, pineapple, raspberry, rhubarb, strawberry, watermelon

Grapefruit, lemon, lime, melon, raspberry

HERBS & SPICES Allspice, black pepper, cardamom, cinnamon, cloves, ginger, lavender, mint, nutmeg, sage

NUTS Almond, hazelnut, peanut, pecan, pine nut, walnut

SPIRITS Cognac, Kirsch, orange liqueur, port, rum, triple sec

BALSAMICS Blueberry

MISCELLANEOUS Butter, crème fraîchee, custard, honey, lavender, maple syrup, mascarpone, matcha, molasses, oats, ricotta, vanilla, white chocolate, yogurt

HERBS & SPICES Basil, black pepper, cilantro, ginger, mint, star anise, tarragon, white pepper

NUTS Pine nut, walnut

SPIRITS Port, wine

BALSAMICS Traditional Barrel Aged, Traditional White, Pomegranate

MISCELLANEOUS Yogurt

Flavor Pairing Chart CHERRY

COCONUT

FRUITS

FRUITS

Apricot, coconut, fig, lemon, lime, melon, nectarine, orange, peach, plum, quince, raspberry, redcurrants

Apricot, banana, blackberry, cherry, cucumber, date, fig, grapefruit, guava, kiwi, kumquat, lemon, lime, lychee, mango, orange, papaya, passion fruit, pineapple

HERBS & SPICES Allspice, black pepper, cinnamon, cloves, coriander, ginger, sage, thyme

NUTS Almond, hazelnut, pecan, pistachio, walnut

SPIRITS Amaretto, Armagnac, bourbon, brandy, cassis, Cognac, Grand Marnier, Kirsch, port, rum, vermouth, vodka, wine

BALSAMICS Traditional Barrel Aged, Traditional White, Pomegranate

MISCELLANEOUS Balsamic vinegar, butter, caramel, cheese, chocolate, coffee, ccrème fraîche, custard, honey, lavender, mascarpone, oats, ricotta, vanilla, white chocolate, yogurt

HERBS & SPICES Allspice, basil, black pepper, cardamom, chili powder, cilantro, cinnamon, cloves, coriander, cumin, ginger, Kaffir leaf, lemongrass, mint, nutmeg, turmeric

NUTS Almond, brazil nut, cashew, macadamia, peanut, pistachio

SPIRITS Rum, tequila, vodka

MISCELLANEOUS Caramel, chocolate, crème fraîche, custard, green tea, honey, maple syrup, mascarpone, oats, rose water, salt, vanilla, white chocolate, yogurt

CRANBERRY

CUCUMBER

FRUITS

FRUITS

Apple, apricot, blackcurrant, lemon, lime, orange, peach, pear, pumpkin, raisin, quince, redcurrant, tangerine

Coconut, lemon, lime, melon, pineapple, pomegranate, tomato

HERBS & SPICES Allspice, cinnamon, cloves, ginger, nutmeg, star anise, thyme

Allspice, basil, black pepper, cayenne, cilantro, cumin, dill, mint, oregano, parsley, tarragon, thyme, white pepper

NUTS

NUTS

Almond, hazelnut, pecan, pistachio, walnut, hazelnut, peanut, pecan, pine nut, walnut

Peanut

SPIRITS

Gin, sake, vodka, white wine

Cognac, Grand Marnier, vodka, white wine

BALSAMICS Strawberry

MISCELLANEOUS Chocolate, goat cheese, honey, maple syrup, oats, salt, vanilla, white chocolate

HERBS & SPICES

SPIRITS BALSAMICS Traditional White

MISCELLANEOUS Balsamic vinegar, blue cheese, butter, crème fraîche, feta, olive oil, salt, yogurt

Flavor Pairing Chart DATES

DRAGON FRUIT

FRUITS

FRUITS

Apple, apricot, banana, coconut, fig, lemon, lime, orange, prune, quince, raisin, redcurrant

Banana, cherry, coconut, cucumber, guava, kiwi, lemon, lime, lychee, mango, orange, pineapple, pomegranate, strawberry

HERBS & SPICES Black pepper, cinnamon, ginger, rosemary, thyme

HERBS & SPICES

NUTS

Cilantro, cinnamon, mint, thyme

Almond, cashew, hazelnut, macadamia, pecan, pistachio, walnut

NUTS

SPIRITS

SPIRITS

Armagnac, brandy, red wine, rum

Orange liqueur, rum, tequila, vodka

BALSAMICS

BALSAMICS

Traditional Barrel Aged, Traditional White, Pomegranate

Strawberry, Traditional Barrel Aged, Traditional White, Pomegranate

MISCELLANEOUS

MISCELLANEOUS

Bacon, butter, caramel, cheese, chocolate, coffee, crème fraîche, honey, maple syrup, mascarpone, oats, orange blossom water, ricotta, vanilla, white chocolate

Vanilla, yogurt

Almond, macadamia

FIG

GRAPES

FRUITS

FRUITS

Apple, cherry, date, grape, lime, mango, orange, pear, raspberry

Apple, lemon, pear, raspberry, strawberry

HERBS & SPICES

Cayenne, cumin, ginger, mint, paprika, rosemary

Black pepper, cilantro, cinnamon, cloves, ginger, mint, rosemary, star anise, thyme

NUTS Almond, hazelnut, macadamia, pecan, pine nut, pistachio, walnut

SPIRITS Cognac, Kirsch, raspberry liqueur, port, red wine, rum

BALSAMICS Traditional Barrel Aged

MISCELLANEOUS Bacon, balsamic vinegar, butter, caramel, cheese, chocolate, coffee, ccrème fraîche, honey, lavender, maple syrup, mascarpone, olive oil, vanilla, white chocolate

HERBS & SPICES NUTS Almond, hazelnut, peanut, pecan, pistachio, walnut

SPIRITS Brandy, Cognac, red wine, rum, white wine

BALSAMICS Traditional Barrel Aged

MISCELLANEOUS Cheese, chocolate, honey, olive oil, salt, white chocolate, yogurt

Flavor Pairing Chart GRAPEFRUIT

GUAVA

FRUITS

FRUITS

Avocado, banana, coconut, lemon, lime, melon, orange, papaya, pineapple, pomegranate, raspberry, strawberry, tomato

Banana, coconut, lemon, lime, orange, passion fruit, pineapple, raisin, strawberry

HERBS & SPICES Basil, ginger, mint, poppy seed, rosemary, star anise, tarragon, thyme

HERBS & SPICES Ginger

NUTS

NUTS

Cashew, macadamia

Cashew, hazelnut, macadamia, pecan, walnut

SPIRITS

SPIRITS

Rum

Campari, champagne, gin, Grand Marnier, port, rum, tequila, vodka

MISCELLANEOUS

BALSAMICS

Cheese, honey, mascarpone, white chocolate

Strawberry, Traditional Barrel Aged, Traditional White, Pomegranate

MISCELLANEOUS Butter, caramel, crème fraîche, grenadine, honey, olive oil, vanilla, yogurt

HONEYDEW

JACKFRUIT

FRUITS

FRUITS

Blackberry, cantaloupe, fig, grapefruit, lemon, lime, nectarine, peach, strawberry

Avocado, banana, coconut, cucumber, lemon, lime, pineapple, tomato

HERBS & SPICES

HERBS & SPICES

Basil, black pepper, cardamom, coriander, cumin, ginger, mint, red pepper flake, tarragon, white pepper

Basil, cilantro, cinnamon, cloves, cumin, coriander, ginger, mint, nutmeg, paprika, rosemary

NUTS

NUTS

Almond, peanut, pecan, pine nut, pistachio

Hazelnut

SPIRITS

SPIRITS

Champagne, wine

Gin, vodka

BALSAMICS

BALSAMICS

Traditional Barrel Aged, Traditional White, Pomegranate

Any Flavor

MISCELLANEOUS Coconut milk, honey, ricotta, salt, yogurt

MISCELLANEOUS Olive oil, honey

Flavor Pairing Chart KIWI

KUMQUAT

FRUITS

FRUITS

Apple, banana, cherry, coconut, grapefruit, lemon, lime, lychee, mango, orange, papaya, passion fruit, pineapple, strawberry

Coconut, cranberry, date, lemon, lime, mango, orange, papaya, persimmon, pineapple, pomegranate, pumpkin, quince, strawberry

HERBS & SPICES

HERBS & SPICES

Basil, coriander, mint, rosemary

Cayenne, cinnamon, ginger, mace, mint, nutmeg, poppy seed

NUTS Almond, cashew, hazelnut, macadamia, pistachio, walnut

NUTS

SPIRITS

SPIRITS

Champagne, Kirsch, rum

BALSAMICS Traditional Barrel Aged, Traditional White, Pomegranate

Hazelnut, macadamia, pecan, pistachio, walnut Brandy, rum, white wine

MISCELLANEOUS Caramel, chocolate, custard, honey, olive oil, salt, vanilla, white chocolate

MISCELLANEOUS Chocolate, custard, honey, white chocolate

LEMON

LIME

FRUITS

FRUITS

Apple, apricot, banana, blackberry, blueberry, cherry, coconut, cranberry, date, elderberry, fig, gooseberry, grape, grapefruit, guava, kiwi, lime, mango, melon, nectarine, orange, papaya, passion fruit, peach, pear, plum, prune, quince, raisin, raspberry, rhubarb, tangerine

Apple, apricot, avocado, banana, blueberry, cherry, coconut, date, fig, gooseberry, grapefruit, guava, honeydew, kiwi, lemon, mango, melon, orange, papaya, passion fruit, plum, raspberry, strawberry, tomato

HERBS & SPICES Basil, bay leaf, black pepper, cardamom, cayenne, cinnamon, ginger, mint, oregano, parsley, poppy seed, rosemary, sage, tarragon, thyme

HERBS & SPICES Basil, cilantro, ginger, mint, rosemary, tarragon

NUTS Hazelnut, macadamia, peanut, pecan

SPIRITS

NUTS

Gin, rum, sake, scotch, tequila, vodka

Almond, cashew, chestnut, hazelnut, macadamia, pecan, pine nut, pistachio, walnut

BALSAMICS

SPIRITS Gin, orange liqueur, rum, sake, scotch, tequila, vodka, whiskey

BALSAMICS Strawberry, Traditional Barrel Aged, Traditional White, Pomegranate

MISCELLANEOUS Butter, caramel, chocolate, coffee, crème fraîche, custard, goat cheese, honey, lavender, maple syrup, mascarpone, oats, olive oil, ricotta, rose, salt, vanilla, white chocolate, yogurt

Traditional Barrel Aged, Traditional White, Pomegranate

MISCELLANEOUS Butter, caramel, coconut milk, ccrème fraîche, green tea, honey, maple syrup, mascarpone, salt, vanilla, white chocolate, yogurt

Flavor Pairing Chart LYCHEE

MANGO

FRUITS

FRUITS

Blackberry, coconut, honeydew, kiwi, lemon, lime, mango, melon, orange, passion fruit, pear, pineapple, plum, raspberry, strawberry, tangerine

Apple, avocado, banana, blackberry, blueberry, coconut, grapefruit, kiwi, kumquat, lemon, lime, orange, papaya, passion fruit, pineapple, pomegranate, raspberry, strawberry

HERBS & SPICES Cilantro, cinnamon, ginger

HERBS & SPICES

NUTS

Basil, cayenne, cilantro, cinnamon, cloves, curry powder, ginger, mint, nutmeg, star anise, white pepper

Almond, pecan

SPIRITS Rum, sake, vodka, wine

BALSAMICS Any Flavor

MISCELLANEOUS Honey, rose, yogurt

ORANGE FRUITS Apple, apricot, avocado, banana, blackberry, blueberry, cherry, coconut, cranberry, date, fig, grape, grapefruit, guava, grapefruit, kumquat, lemon, lime, mango, melon, nectarine, papaya, passion fruit, peach, pear, persimmon, pineapple, plum, pomegranate, prune, pumpkin, quince, raisin, raspberry, rhubarb, strawberry, tomato

HERBS & SPICES Basil, black pepper, cardamom, cilantro, cinnamon, cloves, cumin, ginger, mint, nutmeg, paprika, parsley, poppy seed, rosemary, saffron, sage, star anise, tarragon, thyme

NUTS Almond, chestnut, hazelnut, macadamia, pecan, pine nut, pistachio, walnut

SPIRITS Almond liqueur, Amaretto, Armagnac, brandy, Cognac, Kirsch, orange liqueur, port, red wine, rum, scotch, tequila, vodka, whiskey, white wine

BALSAMICS Traditional Barrel Aged

MISCELLANEOUS Caramel, chocolate, coffee, custard, goat cheese, grenadine, honey, lavender, maple syrup, mascarpone, matcha, molasses, oats, olive oil, ricotta, salt, vanilla, white chocolate, yogurt

NUTS Almond, cashew, macadamia, pistachio

SPIRITS Amaretto, champagne, Kirsch, orange liqueur, rum, sake, vodka, wine

BALSAMICS Traditional Barrel Aged, Strawberry

MISCELLANEOUS Balsamic vinegar, butterscotch, caramel, cheese, coconut milk, coffee, crème fraîche, custard, honey, mascarpone, matcha, olive oil, salt, vanilla, white chocolate, yogurt

NECTARINE FRUITS Apricot, blackberry, blueberry, cherry, cranberry, fig, lemon, orange, peach, plum, raspberry, strawberry

HERBS & SPICES Allspice, black pepper, cinnamon, ginger, mint, nutmeg

NUTS Almond, hazelnut, pecan, pistachio

SPIRITS Brandy, champagne, Kirsch, orange liqueur, peach liqueur, red wine, white wine

BALSAMICS Traditional Barrel Aged, Traditional White, Pomegranate

MISCELLANEOUS Butter, caramel, chocolate, custard, honey, maple syrup, mascarpone, oats, vanilla, yogurt

Flavor Pairing Chart PAPAYA

PASSION FRUIT

FRUITS

FRUITS

Banana, coconut, grapefruit, kiwi, kumquat, lime, mango, melon, nectarine, orange, passion fruit, peach, pineapple, raspberry, strawberry

Banana, coconut, guava, kiwi, lemon, lime, mango, orange, papaya, peach, pear, pineapple, strawberry

HERBS & SPICES

Cilantro, ginger

Black pepper, cilantro, cinnamon, ginger, mint

NUTS Cashew, macadamia, peanut

SPIRITS Port, rum, tequila

BALSAMICS

HERBS & SPICES NUTS Almond, cashew, macadamia

SPIRITS Champagne, Cointreau, ice wine, rum, tequila, wine

BALSAMICS

Traditional Barrel Aged, Traditional White

Traditional Barrel Aged, Traditional White, Pomegranate

MISCELLANEOUS

MISCELLANEOUS

Caramel, honey, salt, vanilla, white chocolate, yogurt

Caramel, chocolate, custard, vanilla, white chocolate, yogurt

PEACH

PEAR

FRUITS

FRUITS

Apple, apricot, blackberry, blueberry, cherry, coconut, fig, lemon, lime, nectarine, orange, papaya, passion fruit, pineapple, plum, raisin, raspberry, redcurrant, strawberry

Apple, apricot, blackberry, blueberry, cherry, cranberry, date, fig, grape, lemon, orange, passion fruit, persimmon, prune, quince, raisin, raspberry, rhubarb, strawberry

HERBS & SPICES

HERBS & SPICES

Allspice, basil, bay leaf, black pepper, cinnamon, cloves, ginger, mace, mint, nutmeg, saffron, star anise, tarragon, thyme, white pepper

NUTS

Allspice, basil, black pepper, cardamom, cinnamon, cloves, ginger, mace, mint, nutmeg, parsley, rosemary, sage, star anise, white pepper

NUTS

Almond, hazelnut, macadamia, pecan, pistachio, walnut Almond, chestnut, hazelnut, macadamia, peanut, pecan, pine nut, pistachio, walnut

SPIRITS & BALSAMIC

Bourbon, brandy, Calvados, Cassis, champagne, cognac, Cointreau, Grand Marnier, Kirsch, Madeira, peach liqueur, port, red wine, rum, Vin Santo, whiskey, and white wine. Strawberry

SPIRITS

MISCELLANEOUS

BALSAMICS

Balsamic vinegar, butter, caramel, chocolate, crème fraîche, custard, grenadine, honey, lavender, maple syrup, mascarpone, molasses, oats, olive oil, salt, vanilla, white chocolate, yogurt

Almond liqueur, bourbon, brandy, Calvados, crème de cassis, champagne, Grand Marnier, Kirsch, pear brandy, port, red wine, rum, whiskey, white wine Traditional Barrel Aged, Traditional White, Pomegranate

MISCELLANEOUS Balsamic vinegar, butter, butterscotch, caramel, cheese, chocolate, crème fraîche, honey, maple syrup, mascarpone, matcha, oats, olive oil, praline, salt, toffee, vanilla, white chocolate

Flavor Pairing Chart PERSIMMON

PINEAPPLE

FRUITS

FRUITS

Apple, avocado, grape, kiwi, kumquat, orange, pear, pomegranate, raisin

Apricot, avocado, banana, coconut, grapefruit, guava, kiwi, kumquat, lemon, lime, mango, orange, papaya, passion fruit, pomegranate, raspberry, strawberry

HERBS & SPICES Black pepper, cinnamon, cloves, ginger, mace, nutmeg

HERBS & SPICES

NUTS

Allspice, basil, black pepper, cardamom, cayenne, cilantro, cinnamon, cloves, ginger, mint, rosemary, saffron, star anise

Almond, cashew, hazelnut, pecan, walnut

SPIRITS Bourbon, brandy, Cognac, Kirsch, orange liqueur, rum, sweet wine

MISCELLANEOUS Caramel, cheese, coffee, custard, honey, maple syrup, oats, olive oil, salt, vanilla, white chocolate, yogurt

NUTS Cashew, macadamia, pistachio, walnut

SPIRITS Brandy, Cognac, Cointreau, Grand Marnier, Kirsch, orange liqueur, rum, sweet wine, vodka

BALSAMICS Traditional Barrel Aged

MISCELLANEOUS Butter, caramel, chocolate, honey, maple syrup, olive oil, salt, tapioca, vanilla, yogurt

PLUM FRUITS Apricot, cherry, lemon, nectarine, orange, peach, raisin, raspberry, strawberry

HERBS & SPICES Allspice, almond, bay leaf, black pepper, cardamom, cinnamon, cloves, coriander, ginger, mace, mint, nutmeg, sage, thyme

NUTS Almond, chestnut, hazelnut, pecan, walnut

SPIRITS Almond liqueur, brandy, gin, Kirsch, orange liqueur, port, rum, whiskey, red wine, white wine

BALSAMICS Pomegranate

MISCELLANEOUS Balsamic vinegar, butter, caramel, crème fraîche, custard, honey, lavender, maple syrup, mascarpone, oats, olive oil, vanilla, white chocolate, yogurt

POMEGRANATE FRUITS Apple, avocado, banana, coconut, cucumber, grapefruit, kumquat, lemon, lime, mango, orange

HERBS & SPICES Allspice, cardamom, cinnamon, cloves, coriander, cumin, ginger, mint, nutmeg, parsley, sesame seed, turmeric

NUTS Almond, hazelnut, pine nut, walnut

SPIRITS Port, red wine, tequila, vodka, white wine

BALSAMICS Pomegranate

MISCELLANEOUS Balsamic vinegar, honey, olive oil, white chocolate

Flavor Pairing Chart PUMPKIN

QUINCE

FRUITS

FRUITS

Apple, coconut, cranberry, kumquat, lemon, lime, orange, raisin

Apple, cherry, cranberry, date, fig, kumquat, lemon, orange, pear, raisin, raspberry

HERBS & SPICES

HERBS & SPICES

Allspice, bay leaf, black pepper, cayenne, cilantro, cinnamon, cloves, cumin, ginger, mace, mint, nutmeg, rosemary, sage, thyme, white pepper

Bay leaf, black pepper, cardamom, cinnamon, cloves, ginger, nutmeg, star anise

NUTS Hazelnut, pecan, pine nut, walnut

SPIRITS Brandy, Cognac, orange liqueur, rum, white wine

MISCELLANEOUS Balsamic vinegar, butter, caramel, cheese, crème fraîche, custard, honey, maple syrup, mascarpone, molasses, oats, olive oil, salt, vanilla, white chocolate, yogurt

NUTS Almond, hazelnut, pecan, pistachio, walnut

SPIRITS Armagnac, brandy, Calvados, red wine, whiskey, white wine

BALSAMICS Raspberry

MISCELLANEOUS Butter, caramel, cheese, custard, goat cheese, honey, maple syrup, mascarpone, ricotta, vanilla, yogurt

RED CURRANT

RASPBERRY

FRUITS

FRUITS

Banana, blackcurrant, blueberry, cherry, cranberry, cucumber, fig, gooseberry, lemon, lime, mango, pineapple, plum, raspberry, strawberry, tomato

Apricot, blackberry, blueberry, fig, grapefruit, grape, lemon, lime, mango, melon, nectarine, orange, peach, pear, pineapple, plum, quince, redcurrant, rhubarb, strawberry

HERBS & SPICES Cilantro, mint, rosemary

NUTS Almond, hazelnut

SPIRITS

HERBS & SPICES Cinnamon, cloves, ginger, mint, nutmeg, star anise, thyme

NUTS

Gin, rum, tequila, vodka

Almond, hazelnut, macadamia, peanut, pecan, pine nut, pistachio, walnut

BALSAMICS

SPIRITS

Any Flavor

MISCELLANEOUS Honey, mascarpone, oats, olive oil, yogurt

Brandy, champagne, Cognac, Cointreau, Framboise, Grand Marnier, Kirsch, orange liqueur, red wine, rum, tequila, vodka

BALSAMICS Raspberry, Traditional Barrel Aged, Traditional White, Pomegranate

MISCELLANEOUS Balsamic vinegar, caramel, chocolate, crème fraîche, custard, goat cheese, honey, lavender, maple syrup, mascarpone, molasses, oats, ricotta, rose, salt, vanilla, white chocolate, yogurt

Flavor Pairing Chart STRAWBERRY

TOMATO

FRUITS

FRUITS

Apple, apricot, banana, blackberry, blueberry, boysenberry, gooseberry, grape, grapefruit, guava, kumquat, lemon, lime, mango, melon, orange, papaya, passion fruit, peach, pineapple, plum, pomegranate, raspberry, rhubarb

Avocado, coconut, cucumber, lemon, lime, mango, melon, orange, pineapple, raspberry, strawberry, watermelon

HERBS & SPICES

Basil, black pepper, cardamom, cinnamon, cloves, coriander, ginger, mint, nutmeg, poppy seed, rosemary

Allspice, basil, bay leaf, black pepper, cayenne, cilantro, cinnamon, cumin, dill, ginger, mint, paprika, parsley, red pepper flake, rosemary, saffron, sage, tarragon, thyme, white pepper

NUTS

NUTS

HERBS & SPICES

Almond, hazelnut, peanut, pecan, pine nut, pistachio, walnut

SPIRITS & BALSAMICS Amaretto, brandy, champagne, Cognac, Cointreau, curaćao, elderflower liqueur, Framboise, Grand Marnier, Kirsch, port, red wine, rosé, rum, sake, sherry, and white wine. Strawberry, Traditional Barrel Aged, Traditional White, Pomegranate

MISCELLANEOUS

Almond, hazelnut, peanut

SPIRITS Madeira, port, red wine, vodka, white wine

BALSAMICS Traditional Barrel Aged

MISCELLANEOUS Balsamic vinegar, butter, cheese, goat cheese, honey, lavender, olive oil, ricotta, salt, yogurt

Balsamic vinegar, caramel, chocolate, cheese, crème fraîchee, custard, honey, lavender, maple syrup, mascarpone, matcha, oats, ricotta, vanilla, white chocolate, yogurt

WATERMELON

YUZU

FRUITS

FRUITS

Blackberry, blueberry, cucumber, lemon, lime, melon, orange, pomegranate, raspberry, tomato

Apricot, grapefruit, lemon, mango, orange

HERBS & SPICES Basil, black pepper, cilantro, cinnamon, mint, parsley, white pepper

NUTS Pistachio

SPIRITS

HERBS & SPICES

HERBS & SPICES

NUTS

NUTS

Almond, pine nut

Almond, hazelnut, pecan

SPIRITS

SPIRITS

BALSAMICS

BALSAMICS

Balsamic vinegar, feta cheese, honey, matcha, olive oil, salt, vanilla

Apple, apricot, blood orange, grapefruit, lemon, lime, nectarine, orange, peach, plum, raspberry, strawberry Bay leaf, black pepper, cardamom, cinnamon, cloves, ginger, mint, nutmeg

Gin, rum, tequila, vodka

MISCELLANEOUS

FRUITS

Black pepper, ginger, sesame seed

Tequila Traditional Barrel Aged

RHUBARB

Brandy, Grand Marnier, Kirsch, port, white wine

Strawberry, Traditional Barrel Aged, Traditional White, Pomegranate

BALSAMICS

MISCELLANEOUS

Butter, caramel, cheese, crème fraîche, custard, grenadine, honey, lavender, maple syrup, mascarpone, oats, salt, vanilla, white chocolate, yogurt

Caramel, green tea, olive oil

Any Flavor

MISCELLANEOUS

Healthy Food Chart SALT, SUGAR, PROCESSED SNACKS

OLIVE OIL, AVOCADO, NUTS, SEEDS, PLANT-BASED FATS

LEAN MEAT, FISH, EGGS, DAIRY OR PLANT PROTEINS

WHOLE GRAINS, STARCHY VEG (GOOD ENERGY SOURCES)

FRUITS & VEGETABLES — EAT IN COLOR EVERY DAY Eating according to the healthy food pyramid helps you build balanced, nutritious meals. Focus on plenty of fruits, vegetables, and whole grains as your foundation.

Add moderate portions of proteins and healthy fats, and enjoy sweets or salty snacks only in small amounts. This approach supports long-term health, energy, and well-being.

Types of Flour Flour Type

Description

Best for

All-Purpose Medium protein (10– Cakes, cookies, breads, Flour 12%), versatile sauces

Notes A pantry staple; can be used in most recipes

Bread Flour High protein (12–14%)

Yeast breads, pizza dough

Creates chewy texture and good rise

Cake Flour

Low protein (7–9%), very fine

Light cakes, cupcakes

Makes tender, soft crumb

Pastry Flour

Medium-low protein (8–9%)

Pies, tarts, biscuits

Gives flaky, tender texture

Whole Wheat Flour

Made from whole grain, higher fiber

Breads, muffins

Denser than white flour; often mixed with AP flour

Rye Flour

Low gluten, earthy flavor

Rye breads, crackers

Often combined with bread flour for better rise

Spelt Flour

Ancient grain, slightly nutty

Breads, pancakes

Easier to digest; lower gluten strength

Gluten-Free Flour Blend

Mix of rice, potato, tapioca, etc.

GF baking

Use blends designed for baking; not 1:1 swap for wheat

Almond Flour

Ground almonds, no gluten

GF cakes, cookies

Adds moisture, nutty flavor; combine with other flours

Coconut Flour

High fiber, very absorbent

GF baking

Needs lots of liquid; use in small amounts

Semolina Flour

Coarse, high protein

Pasta, gnocchi

Traditional flour for Italian pasta

Conversion Tables Flour (All-Purpose, sifted)

Sugar (Granulated)

1 cup

120 g

1 cup

200 g

3/4 cup

90 g

3/4 cup

150 g

1/2 cup

60 g

1/2 cup

100 g

1/3 cup

40 g

1/3 cup

67 g

1/4 cup

30 g

1/4 cup

50 g

1 tablespoon

8g

1 tablespoon

12.5 g

1 teaspoon

2.6 g

1 teaspoon

4.2 g

Butter

Liquids (Milk, Water, Oil)

1 cup

227 g

1 cup

240 ml

3/4 cup

170 g

3/4 cup

180 ml

1/2 cup

113 g

1/2 cup

120 ml

1/3 cup

75 g

1/3 cup

80 ml

1/4 cup

57 g

1/4 cup

60 ml

1 tablespoon

14 g

1 tablespoon

15 ml

1 teaspoon

4.7 g

1 teaspoon

5 ml

Oven Temperature °C (Celsius)

°F (Fahrenheit)

Gas Mark

Very Cool

110°C

225°F

¼

Cool

120°C

250°F

½

Very Slow

130°C

265°F

1

Slow

140°C

285°F

1

Moderate

160°C

320°F

3

Moderately Hot

180°C

350°F

4

Hot

200°C

400°F

6

Very Hot

220°C

425°F

7

Extremely Hot

240°C

475°F

9

Grocery List Fruits

Vegetables

Others

Weekly Meal Plan BRAINSTORM What are you craving this week?

MEAL PLAN Organize your meals and cravings to specific days.

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

BREAKFAST LUNCH DINNER SNACK

GROCERY LIST

Write down items you need to buy based on your meal plan.

MAKE AHEAD Is there anything you want to prepare in advance?

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WEEKLY

MEAL PLAN

Plan your cooking class today!

SUNDAY

BREAKFAST

GROCERY LIST

LUNCH DINNER

MONDAY

BREAKFAST LUNCH DINNER

TUESDAY

BREAKFAST LUNCH

THURSDAY

WEDNESDAY

DINNER BREAKFAST LUNCH DINNER BREAKFAST LUNCH

SNACKS

DINNER

FRIDAY

BREAKFAST LUNCH

SATURDAY

DINNER BREAKFAST LUNCH DINNER

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Meal Planner Breakfast

Sun

Mon

Tue

Wed

Thu

Fri

Sat

Waffles and fruit

Lunch

Snacks

Chopped salad Granola Snack Bar

Dinner

Bordeaux Pork Tenderloin

Recipe Testing Name of Recipe

Rating

Recipe Card Name of Recipe

Ingredients:

Prep Time:

Cook Time: Serves:

Difficulty:

Directions:

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We recommend starting with our Taste the Trend Collection — it’s the perfect set to get you going, and it’s on sale this month! This bundle has everything you need to cook along with us in class or to create recipes at home with confidence. Click on the images below to order!

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SEPTEMBER & OCTOBER CLASSES ORCHARD & HARVEST

BAKE-ALONG NIGHT

COZY COMFORTS

SEPTEMBER 16

SEPTEMBER 23

SEPTEMBER 30

PUMPKIN LAYERED CHEESECAKE

APPLE CIDER DONUTS

STUFFED ACORN SQUASH

PUMPKIN ROLL

ROSEMARY, BASIL, THYME SHORTBREAD CRUST

ONE PAN CHICKEN BAKE

TART & TOASTY

APPLE AFFAIR

SQUASH & SPICE

FALL FINALE

OCTOBER 7

OCTOBER 14

OCTOBER 21

OCTOBER 28

SWEET POTATO PIE

FRESH APPLE CRUMBLE BARS

CHOCOLATE HAZELNUT ROLL

DOUBLE-APPLE WALNUT BREAD

MINI TARTLETS – SWEET & SAVORY

BUTTERNUT SQUASH & RICE BOWL

HERB-INFUSED SQUASH SOUP

SQUASH RISOTTO

THANK YOU! We truly appreciate you taking the time to explore this guide.

Whether you're here to learn, get inspired, or improve your daily routine — we’re honored to be part of your journey.

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