To back-up your data from Shop'NCook version 3.4 before upgrading to version 4.0, I recommend you to make a copy of the whole installation folder, for example folder "Shop'NCook Menu 3.4" for the Menu edition. You find the installation folder in folder Program Files on Windows or in folder Applications on Mac OS X. This is where all your recipes and other data are stored in version 3.4.
When running Shop'NCook Menu 4.0 for the first time, you will be given the possibility to import your data from another installation of Shop'NCook. Select to import. If the software cannot locate automatically the previous version of the software, browse to folder "Shop'NCook Menu 3.4" (for example, for the Menu edition) in order to import all your data into the new installation of Shop'NCook.
Note that in version 4.0, the data are stored in folder "Shop'NCook Pro", "Shop'NCook Menu", "Shop'NCook Home" or "Shop'NCook Reader" on your Documents folder. You should make a copy of this folder to backup your data.