Without salt

(about 40 grams) ground oats • apple, grated or diced • egg whites • skim milk (almond milk preferred) • ground cinnamon

chicken breasts, cut into cubes • curry powder • tomato sauce • yellow onion, diced • garlic, minced • heavy cream (300 ml) • Chopped parsley

eggs • sugar • oil • vanilla extract • Juice and zest of 1 citrus fruit (I used tangerine) • self-rising flour (plus a little more as needed) • If using all-purpose flour, add 3 teaspoons baking powder • cornstarch • Optional: chocolate chips

Desired amount of broccoli • Desired amount of cauliflower • small carrot • small onion • tomato • medium tuna

oat flour (about 50 grams) • quinoa flour (about 30 grams) • whole wheat flour (about 30 grams) • baking powder • ground cinnamon • cooked and mashed sweet potato (about 200 grams) • chia seeds • eggs • shredded coconut • milk or plant-based milk (90 ml) • coconut oil or light sunflower oil

rotini pasta (about 450 grams) • tuna • carrot • celery stalk • Green peas • Mayonnaise • Optional: Fried plantains to serve on the side

bananas • vanilla extract • eggs • sugar • ground cinnamon • flour (about 250 grams) • milk (about 240 ml) • walnuts, raisins (optional)

potatoes • Onion • tomato • Tuna • Rice • Mayonnaise

chicken • onion • tomato • bell pepper • small potato (Yukon Gold or similar) • Fresh herbs (such as cilantro or parsley) • Paprika • Water • garlic • large potato

empanada dough discs • Sliced cheese, as much as you like • pot of sunflower oil

Air fryer • Cutting board and knife • large wheat tortilla

green plantains • grated red onion • chopped red onion • garlic clove • chopped white onion • fish (about 450 grams) • pork (about 450 grams) • mixed herbs for boiling (such as cilantro, celery, garlic, bay leaf, and other aromatic herbs) • To taste, seasonings • To taste, browned butter