Your Quintessential Quarantine Guide by Nature and Culture International

YOUR QUINTESSENTIAL QUARANTINE GUIDE Eat well, keep calm & make the most out of your time at home

GUIDE CONTENTS During these uncertain times, Nature and Culture's staff have found comfort in good food, calming practices, laughs with friends and family - and your unwavering support.

To express our gratitude, here are a few of our favorite recipes, tips, and activities to make the most out of our time at home.

Eat Well

YOUR QUINTESSENTIAL QUARANTINE GUIDE

Keep Calm

Be Grateful

EAT WELL

"YOU DON'T NEED AN INSPIRATIONAL QUOTE WHEN YOU HAVE GOOD FOOD." UNKNOW N

YOUR QUINTESSENTIAL QUARANTINE GUIDE

EAT WELL

PUMPKIN SPICE PALEO TRAIL MIX What time of year is it? Doesn't matter...

Total preparation / cooking time: 20 minutes Ingredients: 8oz of pumpkin seeds 1.5 cup of pecans 1.5 cup of walnuts 8 oz bag of unsweetened dried apples 1/2 cup of unsweetened coconut flakes For the seasoning: 1/4 cup of coconut oil 1 tbsp of pumpkin spice 1/4 tbsp of sea salt 2 tbs of maple syrup A pinch of cayenne 1 tsp if vanilla extract

EAT WELL Steps: Set the oven to 350F. Spread all the nuts and seeds (not the apples or coconut) on a two baking sheets.

Bake the pecans, walnuts, and pumpkin seeds for 6 minutes.

During those 6 minutes, melt the coconut oil and mix in the seasonings.

Take the nuts and seeds out and toss them in a big mixing bowl with the seasoning, apples, and coconut flakes.

Spread out your deliciously seasoned mix back onto the two baking sheets.

Bake for another 3-5 minutes (don’t over toast!).

Let it cool.

Recipe originally from:Â www.madewellhealth.com/post/pumpkinspice-paleo-trail-mix

EAT WELL

THE BEST(O) PESTO Ingredients: 1 large bunch of basil Handful of nuts (pine nuts, walnuts or almonds all work) 1/2 cup of extra virgin olive oil 1/2 cup of parmesan cheese 1 clove of garlic 1 tsp Salt 1 tsp fresh lemon juice Steps: Start by washing, destemming and then blanching the fresh basil in a pot of boiling water. Sounds counter intuitive but it will help keep your basil a beautiful bright green! Once the water is boiling, submerge your basil, count to 5 and take it out and immediately cool down with cold water and ice. Combine cooled basil and all remaining ingredients in a food processor and blend til a perfect past.

EAT WELL

LEBANESE TABBOULEH Ingredients: 2 bunches of parsley 1 bunch of mint 1 cucumber (deseeded) 2 ripe tomatoes (deseeded) 1 cup of cracked wheat (#1 / very fine) 2 bunches of scallions Fresh lemon juice to taste (about 2 lemons worth) Salt and pepper to taste Steps: Start by soaking your cracked wheat in hot water for about 30 minutes, or until soft. (Make sure your wheat is completely covered in water that rises about 2" above.)

Meanwhile, chop the remaining ingredients very, very fine. You can use a food processor if you like.

Mix all the vegetables and add the lemon juice salt and pepper to taste.

EAT WELL

HOMEMADE PITA BREAD To go with the tabbouleh...

Ingredients: 3 cups warm water 1 tbsp sugar 1 tbsp dry/active yeast 7 cups of flour 1 tsp salt 2 tbsp canola oil Cornmeal for baking

EAT WELL Steps: To 3 cups of warm water, add one tablespoon sugar and one tablespoon active dry yeast. Let it sit for 5 min.

Mix the yeast mixture with 7 cups flour, one teaspoon salt, two tablespoons canola oil.

Knead by hand (no need to use a mixer).

Divide and roll into walnut size balls. (Make sure you put flour on the bottom to keep from sticking.) Cover and let them rest for a minimum of 20 min.

Roll them flat (pita shaped).

Put parchment paper in sheet trays and spread some corn meal. Place them in the trays and leave to rest again for 20 min.

Bake at 450F (bottom rack).

Once baked remove excess cornmeal and eat. You can store leftovers in the freezer.

EAT WELL

VEGAN LASAGNA Pasta, but make it fancy!

Total preparation / cooking time: 45 minutes Serves 7-9 depending on comfort (food) needed.

Ingredients: For the Lasagna 12 lasagna noodles 1 tbsp extra virgin olive oil 1 medium zucchini, chopped (optional) 8oz pkg sliced mushrooms 12oz pkg frozen spinach, thawed 1 cup frozen peas, thawed (optional) 7–10 cups marinara sauce For the Tofu Ricotta 2–14oz pkg extra firm tofu, drained and pressed 10oz tub roasted garlic hummus (1 heaping cup) 1/2 cup nutritional yeast 1/4 cup fresh basil, finely chopped (optional) 1 tsp fine sea salt 1 tsp garlic powder

EAT WELL Steps: Preheat oven to 350F. Bring a large pot of salted water to a boil. Add noodles and cook just until al dente. Drain and rinse with cold water.

Meanwhile, heat oil over medium heat in a large skillet. Once hot, add zucchini, mushrooms, and a pinch of salt and pepper. Sauté for 5 minutes or until softened. Add spinach and peas and sauté for another 5 minutes. Remove pan from heat.

Place drained tofu in a large bowl. Crumble with hands. Add hummus, nutritional yeast, basil, salt, and garlic powder. Stir together with your hands until it’s semi-smooth and resembles ricotta.

Place about 1 1/2 cups of marinara in the bottom of a 9x13in baking dish. Top with 4 noodles (3 lengthwise and 1 widthwise to cover the gap at the end). Next add half of the ricotta mixture and half of the vegetable mixture. Top with a heaping 1 1/2 cups or more of sauce.

Repeat with more noodles, tofu mixture, and veggies. Then top with one last layer of noodles and another 1 1/2 cups or more of sauce. Top with a sprinkle of nutritional yeast.

Cover with foil and bake for 30 minutes.

Recipe originally from: www.hummusapien.com/best-veganlasagna

EAT WELL

GOIN’ BANANAS! Dessert. Or breakfast for the bold. Does it matter anymore?

Total preparation / cooking time: 6 minutes (+ prior freezing time) Serves 2-4, depending on what phase of the quarantine diet plan you have entered. This is a noisy recipe, so your quarantine companion(s) will definitely expect you to share!

Ingredients: 6 bananas (sliced and frozen in advance – the riper they are, the sweeter your treat will be) 1 cup of milk or preferred dairy substitute (Uncontrollable sweet tooth? Try chocolate soymilk!)

2 heaping spoonfuls of peanut butter or similar substitute Optional: Honey or agave nectar to taste

EAT WELL

Steps: Combine frozen banana slices with your preferred liquid and nut butter in blender / food processor.

Puree until consistency is smooth.

Try a sample; add sweetener and/or additional nut butter if desired and puree again.

Enjoy immediately, or freeze for 30 minutes for a thicker consistency.

Best enjoyed in your comfiest pajamas!

AND DRINK WELL

A few suggestions from the house…

HOUSE COCKTAILS Tequil-the Boredom 1.5 oz tequila 3 oz orange juice ½ oz grenadine Fresh orange slice for garnish Pour the tequila and orange juice into a glass over ice. Add the grenadine and allow to sink to the bottom. Garnish with an orange slice and enjoy!

Shaken, Not Stir-Crazy 3 oz gin 1 oz vodka ½ ounce dry vermouth Lemon peel for garnish In cocktail shaker, combine ingredients. Shake well and strain into a chilled cocktail glass. Garnish with large piece of lemon peel.

AND DRINK WELL

HOUSE COCKTAILS Quaran-Tea Small spoonful of honey 2 lemon wedges 1.5 oz spiced rum, bourbon, or rye whiskey 4-6 ox. of steeped chai or black tea Optional: Dash of cinnamon and/or nutmeg In a mug, combine honey, liquor, and juice from one lemon wedge. Stir until honey and lemon juice dissolves. Fill the mug with steeped tea, and stir to combine. Prefer it cold? Steep and chill your tea in advance and use cocktail shaker to combine! For a spicier cocktail, stir in a dash of cinnamon and/or nutmeg.

Garnish with the remaining lemon wedge.

KEEP CALM

STAFF TIPS & ACTIVITIES TO KEEP CALM, HEALTHY & HAPPY. YOUR QUINTESSENTIAL QUARANTINE GUIDE

KEEP CALM

MEDITATE New to meditation?

Mariah recommends the app Headspace for guided meditations, mini-meditations, sleep sounds, SOS meditations for emergencies & meditations for kids.

Looking for something online? Karina uses Mindfulness Meditation with Tara Brach: www.tarabrach.com.

KEEP CALM

BIRD IN YOUR BACKYARD "Over the last few months we have seen four different bird families successfully raise chicks, and many migratory birds pass through our yard! It is also currently breeding season for many of the parrot species who now populate Southern California and are very prolific in our neighborhood. Every day we wake up to their vocalizations outside our window and smile because they remind us of the rainforests and natural spaces protected by Nature and Culture."

- Lauren Alvarez, US

"One of my favorite pastimes, providing grounding and solace, is bird photography.

Here is the advice I've gleaned from the birds about successfully navigating these difficult times...."

- Matt Clark, US

KEEP CALM

"Set your standards low..."

-Hairy Woodpecker

KEEP CALM

"Don't bite off more than you can chew."

-Hooded Merganser

KEEP CALM

"Quickly check the mirror before joining a Zoom call."

-Dark-Eyed Juncos

KEEP CALM

"Practice finding gratitude, even in the weeds."

-Finches

KEEP CALM

"Pants are optional for remote work."

-Hooded Oriole

KEEP CALM

"Hang in there!"

-Red-Crowned Amazon

KEEP CALM

BIRD IN YOUR BACKYARD (CONT.) Spotted by Trotsky and his daughter in Zamora, Ecuador...

Check out the video they created here!

KEEP CALM

SPEND TIME IN YOUR GARDEN

Tend to plants...

Grow some veggies...

Jaime's daughters learned to prune!

Lydia's daughter loves to help collect the goods.

KEEP CALM

Admire the creatures!

Spotted by Renzo.

KEEP CALM

"In gardening, I found a way not to stress and better invest my time during quarantine."

Magnolia, Loreto, Peru

KEEP CALM

"In our small garden with native plants, we try to teach the smallest members of the family to care for and protect life."

Lleydy Alvarado Chuquizuta, Amazonas/Cajamarca, Peru

KEEP CALM

CO-WORK WITH FURRY FRIENDS

If you miss being around your human colleagues, enjoy the company of your new furry office mate…

KEEP CALM

"A street cat had babies in my house. Now I am responsible for her, and I say that there is no better way to invest my time than caring for her."

Danny, Loreto, Peru

KEEP CALM

Lydia's daughter (Mexico)

CHERISH TIME WITH FAMILY

Jaime's daughters (Ecuador)

Felipe's sons (Ecuador)

KEEP CALM

"Before Covid-19, my husband always traveled for work. This has been the longest period we’ve ever gotten to spend in the same place in our ten years together.

Though this time has obviously been very sobering, we are so grateful to be spending it in good health with one another and our three “birdchildren”."

Lauren Alvarez, US

KEEP CALM

"Being unified and family work, taking advantage of day-to-day activities with family members helps in these times of emergency."

Admer Ramos Yalta, Amazonas/Cajamarca, Peru

KEEP CALM

Like baking...

LEARN A NEW SKILL Cutting hair...

Or meal prep...Â

KEEP CALM

STAY ACTIVE

"Training kung fu to strengthen the body and keep the mind clear is my best stress reliever."

Felix, Loreto, Peru

Especially if you (next page)...

KEEP CALM

TEST NEW RECIPES

Recommended with a glass of wine in hand (for those of us over 21...)

KEEP CALM

GIVE BACK TO YOUR COMMUNITY "Supporting my community and those who need help most helped me better invest my time and clear my mind in these times of social protection."

Kenny, Loreto, Peru

KEEP CALM

PRACTICE WHAT YOU PREACH

VALUE YOUR TEAM

GET IN TOUCH KEEP CALM

Your work team, quarantine "crew" - whoever you appreciate during these trying times.

"During this challenging time I am continually grateful for the compassionate, creative, supportive, committed, and kind humans I have the privilege of working with. It makes all the difference in the world."

Dana Kaasik, US

KEEP CALM

ENHANCE YOUR WORK SPACE

KEEP CALM

Enjoy the creativity that comes from millions of people having too much free time on their hands…

FIND REASONS TO LAUGH

KEEP CALM

CATCH A SUNSET

KEEP CALM

Silvia's sister beat COVID-19!

CELEBRATE VICTORIES

KEEP CALM BE GRATEFUL

APPRECIATE LIFE

GET IN TOUCH

"No importa la comodidad de la casa, los servicios que puedas tener en la ciudad, lo realmente importante es la familia, el ambiente, el aire fresco, el cantar de las aves, la libertad."

Jose Romero, Ecuador

Translation: “It does not matter the comfort of your house, the services you may have in your city, what is really important is the family, the environment, the fresh air, the songs of the birds, the freedom.�

BE GRATEFUL

FEELING IMMENSELY GRATEFUL FOR ALL THAT WE HAVE - ESPECIALLY OUR INCREDIBLE SUPPORTERS! Here are just a few notes of gratitude.

YOUR QUINTESSENTIAL QUARANTINE GUIDE

BE GRATEFUL

Thank you for all that

Thanks to you, we are

You are the best! Thank

you do! NCI brings so

conserving biological

you for all that you do.

much good to the world.

diversity!

Valeria Sorgato, Ecuador

It is an honor to be part

Elvis Allauja Salazar, Peru

of this team with you.

Karina Copen, US

BE GRATEFUL

With my parents and my daughter from Vilcabamba, we want to say "muchas gracias amigos" for your generous support to save our planet. Take care and be safe.

Renzo Paladines, Ecuador

Thank you for your welcome and support. It is an honor to be part of an organization that mainly thinks about the well-being of the team members...you are a wonderful example of what our society needs.

Patricia Ochoa, Peru

With your support, we are the voice of nature. Thank you! Fabiån Rodas, Ecuador

BE GRATEFUL

The forest, communities

Thank you for your big

You are bright and

and our families say:

hearts!

shining stars. We are so

Thank you!

Dana Kaasik, US

lucky! Thank you!

Felipe Serrano, Ecuador

Matt Clark, US

BE GRATEFUL

Thanks for your help!

Your support to our

Thank you for all your support, to

Alin Ramírez Torres, Peru

work helped me to

each one of you, towards the

remain hopeful and

conservation of Amazonas, Peru. I

high-spirited. Thank you!

am very happy to share with my son unique and unforgettable moments during this time.

Silvia Usuriaga, US

Iván Mejía Castillo, Peru

BE GRATEFUL

I want to thank you. Your

You are AMAZING -

Thank you very much for

constant support and

thank you for all you do!

all your support. A hug!

concern have made us calm,

Lauren Alvarez, US

Jaime Toro, Ecuador

not only us, but also our families!

Jose Romero, Ecuador

BE GRATEFUL

Feeling SO grateful for you and your kind hearts! Thank you for all that you do.

Mariah Banks, US

With your support we can continue helping people who live with the forest and use its biodiversity. I’m so grateful for your help. It was a challenging time but you made it easier.

Thank you!

Trotsky Riera, Ecuador

NCI constitutes a great conservation man-made machine. You and us together make this world a better place. Thanks for your support.

Bruno Paladines, Ecuador

BE GRATEFUL

The families of our communities

Your generous support adds

Thank you for always being there

and our families want to

some sunshine to my cloudy

for us, our families and the forest!

improve our lives and our

Limenian winter.

Lydia Lozano, Mexico

environment. Thanks for your

Oscar Franco, Peru

contributions!

Katty Carrillo, Peru

THE END

"LET US REALIZE WE ARE PART OF, AND DEPEND UPON, THE NATURAL WORLD FOR FOOD, WATER AND CLEAN AIR. LET US RECOGNIZE THAT THE HEALTH OF PEOPLE, ANIMALS AND THE ENVIRONMENT ARE CONNECTED. LET US SHOW RESPECT FOR EACH OTHER, FOR THE OTHER SENTIENT ANIMALS, AND FOR MOTHER NATURE. FOR THE SAKE OF THE WELLBEING OF OUR CHILDREN AND THEIRS, AND FOR THE HEALTH OF THIS BEAUTIFUL PLANET EARTH, OUR ONLY HOME."

JANE GOODALL

YOUR QUINTESSENTIAL QUARANTINE GUIDE