Healthy

oats (about 90 grams) • bananas • vanilla extract • Add water or milk as needed to reach the right consistency • honey (optional)

rice flour (about 250 grams) • sugar (about 100 grams) • milk (about 100 ml) • oil (about 50 ml) • sugar (about 100 grams) • eggs • melted butter, not hot (about 100 grams) • baking powder (such as Royal brand, about 12 grams) • Lemon zest • salt • Optional: 1 teaspoon vanilla extract

chicken thighs (I remove the skin, but the original recipe uses skin-on chicken) • daikon radish (about 500 grams) • mirin (a sweet rice cooking wine) • pisco (I like the flavor it adds and it replaces sake, which is a rice wine) • soy sauce (such as Kikkoman) • Salt and pepper to taste • water (about 480 ml)

whole wheat flour (or all-purpose flour) (about 315 grams) • eggs • large apples (I used green apples) • milk (200 ml) • granulated sweetener (such as tagatose) or 1 cup sugar • vanilla extract • Peach or apricot jam

whole wheat flour (about 375 grams) • warm water (about 250 grams) • salt (about 7 grams) • dry yeast • sugar • oil

eggs • old-fashioned oats (about 45 grams) • whole wheat flour (about 60 grams) • sugar • salt • baking powder • milk (about 240 ml) • Vanilla extract • oil

celery, well washed • small avocados, diced (not too ripe) • large green onion or 3 regular ones, finely diced • ——- Dressing • Salt, lemon juice, and olive oil to taste

dried split green peas • (about 80 g) onion, diced • garlic, minced • finely minced ginger • (about 90 g) celery, finely diced • (about 75 g) red bell pepper, diced • (about 130 g) carrot, finely diced • vegetable broth or water • sea salt, or to taste • dried oregano • bread, sliced • olive oil •

cooked chickpeas (about 330 grams) • sliced green onions (about 50 grams) • diced onion (about 75 grams) • hard-boiled eggs, diced • diced carrot (about 130 grams) • green beans, chopped (about 90 grams) • diced red bell pepper (about 90 grams) • diced celery (about 60 grams) • mayonnaise (about 160 grams) • whole grain mustard • olive oil • lemon juice •

(about 1100 g) / 6 skinless chicken thighs • salt • black pepper • ground cumin • ground nutmeg • red chili flakes • garlic, minced • fresh oregano • fresh thyme • chopped parsley • cremini mushrooms • shallot, thinly sliced •

grated cauliflower • sesame oil • vegetable oil • garlic, minced • minced ginger • shallot, diced • diced red bell pepper • egg, cooked as a flat omelet and diced • cooked green peas • bean sprouts • shrimp shell powder • sliced green onions •

skinless chicken thighs (about 6 thighs) • garlic, minced • salt • black pepper • fresh oregano, chopped • fresh thyme leaves • olive oil • shallots, diced • carrots, sliced • celery, sliced diagonally • beer • tomato sauce •

cauliflower (about 278 grams; you can use the stem too) • clarified butter • finely diced onion • garlic, minced • Salt and pepper to taste • chopped parsley

liver steaks, 8 oz each (226 g each) • salt • ground black pepper • garlic, minced • fresh thyme leaves, chopped • thick slices bacon • shallots, cut into wedges (3.5 oz / 97 g) • cashews (about 39 g)

ground beef • garlic, minced • onion, diced (about 75 g) • finely diced red bell pepper (about 10 g) • chopped parsley • salt • ground black pepper • thick slices eggplant, cut lengthwise, about 1/2 inch (1.5 cm) thick • red bell pepper, halved and seeded • Gruyère, mozzarella, or frying cheese

olive oil • beef sirloin, cut into strips • garlic, minced • onion, diced • white wine • eggplant, diced • green cabbage, diced • red bell pepper, diced • tomato sauce • fresh oregano, chopped • basil leaves, cut into thin strips • Gruyère cheese, cubed

chicken wings (1 kg) • LEMON MARINADE (Makes 2/3 cup) • large lemon, zested and juiced • olive oil • chopped shallot (about 35 grams) • chopped cilantro (about 10 grams) • chopped green onions (about 15 grams) • salt • black pepper • mayonnaise (about 120 grams) • lemon marinade (from above) • Carrots •

large shrimp, peeled and deveined • olive oil • garlic, thinly sliced • chopped parsley • grated cauliflower • olive oil • diced onion • diced mixed bell peppers

pork ribs • beers • garlic, finely chopped • (about 75 grams) shallots, finely chopped • ground cumin • smoked sweet paprika • ground nutmeg • salt • ground black pepper • chopped fresh oregano • chopped fresh thyme • chopped parsley •

liver fillet, 6 oz (about 170 g) • salt • ground black pepper • large garlic clove, minced • fresh thyme, chopped • olive oil • sliced onion (about 60 g) • diced red bell pepper (about 75 g) • mushrooms, quartered (about 70 g)

Roma or plum tomato, diced • diced green onion (white part) • jalapeño pepper, finely chopped (with or without seeds) • garlic, finely minced • sliced green onions (green part) • chopped cilantro • lemon, zest and juice • olive oil

pork shoulder blade chops, about 10.6 oz (285 g) each • seasoning mix • salt • ground black pepper • cayenne pepper • ground cumin • smoked sweet paprika • garlic, minced • fresh oregano, chopped • zest of 1 lemon • serving • Calories 530, Fat 35.2 g, Protein 49.6 g •

beef liver steak (about 6 oz or 170 g) • thick slice of bacon • salt • garlic, minced • ground black pepper • chopped parsley • sliced onion (about 60 g)

tightly packed cabbage, cut into thin strips (about 11 oz / 320 grams) • red onion, thinly sliced and rinsed • green onion, thinly sliced • yellow bell pepper, cut into thin strips • scallions, thinly sliced • mayonnaise • whole grain mustard • pimento-stuffed olives, sliced • capers • caper brine

/ 10.9 oz boneless chicken breast (about 2 medium breasts) • salt • chopped fresh rosemary • ground cumin • paprika • ground nutmeg • black pepper • olive oil

cooked chickpeas (about 450 grams) • finely chopped onion (about 50 grams) • garlic, finely chopped • chopped cilantro (about 10 grams) • chopped parsley (about 10 grams) • ground cumin • ground coriander (coriander seeds) • chili powder • salt • chickpea flour or all-purpose flour (about 30 grams) • tahini (toasted and ground sesame seed paste) (about 80 grams) • cold water (about 80 ml) •

olive oil or vegetable oil • garlic, minced • onion, diced (about 50 grams) • carrot, diced small (about 65 grams) • red bell pepper, diced (about 75 grams) • zucchini, diced (about 130 grams) • riced cauliflower (about 750 grams) • green onions, sliced (about 50 grams) • salt • ground black pepper • ground turmeric

(about 1.36 kg) pork ribs • garlic, minced • finely chopped shallots • chopped parsley • salt • ground black pepper • balsamic vinegar • all-purpose flour (about 60 grams) • eggs, beaten • Dijon mustard (about 120 grams) • panko breadcrumbs (about 180 grams) • Oil for frying

small onion, finely chopped • shrimp (about 500 grams) • olive oil or vegetable oil • butter • onion, chopped • garlic, chopped • chopped celery (about 60 grams) • chopped red bell pepper (about 40 grams) • chopped carrot (about 40 grams) • all-purpose flour • Shrimp shell powder • paprika •

thin pork loin cutlets • garlic • chopped parsley • chopped oregano • salt • ground black pepper • all-purpose flour (about 60 grams) • egg beaten with 1 tablespoon milk • panko or regular breadcrumbs (about 90 grams) • tomato sauce (about 480 ml) • or shredded mozzarella cheese • Grated Parmesan cheese (optional)