Wheat

whole wheat flour (about 60 grams) • rolled oats or oat flour (about 50 grams) • milk (about 240 ml) • eggs • salt • Oil,

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

whole wheat flour (about 375 grams) • eggs • granulated sugar (use 1/2 cup if using light flour) (about 300 grams or 100 grams for light flour) • margarine • milk (about 180 ml) • baking powder • Lemon zest (optional)

vegetable oil • onion, diced • garlic, thinly sliced • carrot, diced small • squash, diced • bell pepper, diced • celery, diced • chicken broth (1.75 liters) or water with 3 chicken bouillon cubes • sea salt • chopped parsley • lentils (about 250 grams) • wheat berries (about 160 grams) •

meat tomato sauce • vegetable oil • garlic cloves, sliced • onion, diced (about 75 grams) • ground beef (250 grams) • carrot, diced (about 130 grams) • green and red bell peppers, diced (about 100 grams) • mushrooms, sliced (about 120 grams) • cooked green peas (about 90 grams) • fresh basil, cut into thin strips • dried oregano • dried thyme •

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 fettuccine • olive oil • garlic, thinly sliced • red bell pepper, julienned • green bell pepper, julienned • cremini or white mushrooms, sliced • salt • ground black pepper • olive oil • butter • peeled and deveined shrimp • garlic, minced •

whole wheat spaghetti • diced fresh tomato sauce • anchovy fillets, finely chopped • capers • pitted black olives, halved lengthwise • parsley

wheat berries (about 200 grams) • water (about 710 ml) • eggs, beaten • vegetable oil • garlic, minced • ginger, minced • onion, diced or thinly sliced (about 40 grams) • red and green bell peppers, diced (about 100 grams) • shiitake mushrooms, sliced (about 140 grams) • napa cabbage or regular cabbage, chopped (about 140 grams) • cooked green beans, sliced (about 80 grams) • bean sprouts (about 100 grams) •

whole wheat flour (about 4 cups) • warm water (375 ml) • instant yeast (9 grams) • salt (7 grams) • sugar (5 grams)

canned tuna loin, cooked (3 cans) • mayonnaise (about 60 ml) • whole grain mustard • salt • ground black pepper • chopped capers • diced red onion, rinsed (about 40 g) • diced bell pepper (about 35 g) • chopped cilantro • chopped chives • small package wheat bran crackers

ground beef (about 250 grams) • bulgur • cold water • garlic powder • oregano • cumin • all-purpose seasoning • salt • Melted butter (optional)

whole wheat Mostaccioli Rigati or penne pasta (454 grams) • tomato sauce • ricotta cheese (about 460 grams) • grated Parmesan cheese (about 50 grams) • mozzarella cheese, shredded (454 grams) • olive oil • garlic, minced • chopped onion (about 100 grams) • lbs. crushed tomatoes (about 1.6 kg) • diced tomatoes (about 820 grams) • dried oregano • dried thyme •

wheat noodles (Japanese-style noodles) • chicken breast or pork loin, cut into thin strips • cabbage, chopped • fresh green onion, sliced • bean sprouts • carrot, cut into matchsticks • green or red bell pepper, cut into strips • garlic, minced • sesame oil • Salt and pepper • toasted sesame seeds • nori seaweed (to crumble on top) •

all-purpose white wheat flour (about 250 grams) • beaten eggs • salt • level tablespoons pesto • cold water

(about 360 grams) all-purpose white wheat flour • (about 50 grams) butter or lard (at room temperature) • (about 8 grams) instant dry yeast • salt • (about 225 ml or 237 grams) warm water

bacon • garlic, minced • onion, diced small • red bell pepper, diced • carrot, diced • pumpkin or butternut squash, diced • celery, diced • sweet potato, diced • zucchini, diced • ground cumin • chopped oregano • chopped parsley •

dried pinto beans (454 grams) • water (1.4 liters) • bay leaf • salt • beef bouillon cube, no MSG • olive oil • garlic, minced • diced onion (about 100 grams) • diced carrot (about 65 grams) • diced green bell pepper (about 75 grams) • diced red bell pepper (about 75 grams) • dried basil •

vegetable fettuccine (454 grams) • homemade chorizo sausages • beef meatballs (500 grams) • Tomato sauce • Grated Parmesan cheese • ground beef (500 grams) • garlic, minced • finely chopped onion (about 60 grams) • beaten egg • cold milk (60 ml) • whole wheat bread, finely chopped • grated Parmesan cheese (about 20 grams) •

whole wheat bread • hard-boiled eggs, mashed • avocados, mashed • plain Greek yogurt • your favorite mustard • Juice of 1/2 lemon • ground black pepper • salt • green onion, chopped • Pumpkin seeds

muffins • Ingredients for the muffin batter • all-purpose flour (about 160 grams) • whole wheat flour (about 90 grams) • quick oats (about 45 grams) • baking powder • baking soda • allspice • ground cinnamon • brown sugar (about 150 grams) • eggs • milk (about 300 ml) •