Instant

zucchinis, diced and boiled (for 2 frittatas) • eggs per frittata • Salt to taste • small cup quick oats (like Quaker) per frittata • large carrot, boiled and grated per frittata

cooked rice (about 150 grams) • sardines • olive tapenade • mayonnaise • cream cheese • dill pickle • dried onion flakes • ground black pepper

egg • all-purpose or self-rising flour (about 65 grams; you can use either) • oil • milk (about 60 ml) • sugar (about 50 grams, adjust for desired sweetness)

a butternut squash or pumpkin • carrot • large onion • oil • Salt and pepper to taste • large garlic clove • water (about 1/2 liter) • vegetable bouillon cube, crumbled for better mixing • Optional for serving: grated cheese, cream cheese, or soft cheese to taste

self-rising flour (I used half all-purpose, half self-rising) (about 130 grams) • sunflower oil • Salt to taste • Water,

small can tuna • lettuce • cooked corn • tomato • (about 50 grams) rice • mayonnaise