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5 oz chunk light tuna, drained • Heinz salad cream • alfalfa sprouts • thinly sliced cucumbers • fresh baked whole grain bread

yellow potatoes (yield 3 cups chopped) • bacon (or sausage), chopped into small pieces for sautéing • fresh jalapeño, de-seeded and sliced into small thin pieces • sweet red bell pepper, finely chopped • fresh garlic, chopped • onion, chopped (optional) • olive oil • unsalted butter • scallion, thinly sliced (for garnish) • paprika • oregano, dried • onion powder (omit if using fresh onion) •

sesame oil, or other oil suitable for high heat • garlic, crushed or grated • grated ginger root (optional) • total combined assorted canned asian veggies such as water chestnuts, baby corn, bamboo shoots, straw mushrooms • total combined mixed fresh veggies of choice, such as bok choy, carrots, white onion, snow or sugar snap peas, bean sprouts, scallions, grape tomatoes, green cabbage, broccoli, red/orange bell peppers • stir fry sauce, add to taste • boneless skinless chicken breasts • low sodium soy sauce • dry white wine • oyster sauce or other stir fry sauce (teriyaki, etc)

fresh ground turkey • whole grain multi-grain bread, torn into very small pieces • egg, slightly beaten • 10oz Ro-tel brand, diced tomatoes and green chilis • onion, chopped • chili powder • fresh jalepeno, finely minced (optional) • prepared chili sauce (Heinz)

oil or butter • eggs • fresh ground pepper (to taste) • salt • leftover baked ham, sliced thin into slivers • green or spring onion (scallion), sliced 1/4 inch • fresh jalepeno (optional, saute w/ham)

blend of chopped fresh (or dried) herbs like rosemary, sage, thyme, oregano, basil (optional) • Au Jus gravy packet mix, prepared • fresh scotch bonnet or "seasoning" pepper is optional (whole, or chopped and de-seeded) • stew beef (1" cubes) • olive oil, divided • garlic, crushed, divided • hamburger seasoning (McCormick, use more or less to taste) • worchestershire sauce

pork tenderloin • raw broccoli florets • raw baby carrots, julienned • baby corn, sliced lengthwise • sesame oil • garlic, minced or chopped • cornstarch • cool water • ground black pepper (to taste) • honey • sriracha sauce • dry white wine •

flour • baking powder • baking soda • salt • ground cinnamon • ground nutmeg • unsalted butter (soft, room temp) • demerara sugar (or other unrefined brown sugar) • eggs • overripe bananas, mashed • french vanilla blend (or 2-3 drops pure vanilla extract) • dried cranberries (or try candied cranberries walnut mix)

ground turkey • chili powder (divided) • ground cumin • cayenne pepper • dried cilantro • Passata (Waitrose organic) • 15 oz dark red kidney beans, undrained • 15 oz chili/pinto beans in chili sauce, undrained • 15oz black beans, seasoned (Kirby), undrained • chili seasoning (McCormick Slow Cookers Chili seasoning) • Scotch Bonnet Pepper, finely diced (optional)

black beans 15oz • garlic (crushed) • scotch bonnet pepper, seeds removed (WARNING: very hot! Substitute milder pepper or scallions) • extra virgin olive oil • kosher salt to taste (optional)

bell pepper, red • bell pepper, orange • bell pepper, yellow • eggplant ( I like to use the long skinny Japanese variety, easier to chop!) • zucchini (courgette) • onion (sweet vidalia) • whole garlic cloves, peeled • mushrooms (optional) • rosemary, basil, and thyme (fresh or dried, to taste - I use about 1/2 tsp each of dried) • olive oil (good quality)

ground turkey • seasoned bread crumbs (Italian style) more or less as preferred • beaten egg • dried Italian seasoning blend • fresh ground pepper and sea salt (to taste) • sweet bell peppers (mix red, orange, yellow...about a 1/4 of each) • green onion (spring onion/ scallions) • red onion (or any type) • garlic • scotch bonnet or " seasoning peppers" or other hot pepper seeds removed (optional) • burger bun of your preference (I like onion) • salad cream or hummus spread •

watermelon • cantalope • pomegranate • blackberries • green grapes • kiwis, mangos, papayas, whatever fruits are in season or on hand!

stuffing mix, prepared per instructions • pork tenderloin • olive oil (divided 1 & 2) • chicken seasoning (like McCormick Montreal Chicken) • white onion, chopped into large chunks • baby carrots

extra light olive oil • extra lean ground beef, lamb, turkey, or veggie base (Mince). • garlic, crushed • hamburger seasoning or other dry seasoning (optional) • thyme* • basil* • oregano* • Pickapeppa sauce (optional for spicy flavour, but the secret ingredient!) can use Worcestershire as a substitute • Prepared Bisto (gravy) more or less to preferred • finely chopped onion (optional) • large baking potatoes • milk •