Without salted

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

boneless, skinless chicken breast • tomato • bell pepper • red onion • Broccoli, as desired • Cauliflower, as desired • carrot • Salt, to taste • Oil • Soy sauce

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

all-purpose flour (about 1 kilo) • eggs • unsalted butter (about 1/2 cup or 113 grams) • water or milk (480 ml) • sugar (400 to 600 grams) • salt (15 grams) • dry yeast (about 10 grams) • fresh farmer cheese or queso fresco (about 500 grams)

very ripe banana • egg • oats (about 40 grams) • oil of your choice • salt • baking powder • Your choice, e.g.: raisins, chocolate chips, nuts, rolled oats

medium-grain rice (about 400 grams) • small onion, finely chopped • –3 cloves garlic, minced • ripe tomato, grated • chicken or beef broth (about 1.2 liters) • white wine (about 120 ml) • olive oil • butter • Salt, paprika, and black pepper to taste • beef tenderloin (about 400 grams) • Salt and black pepper to taste • olive oil •

green plantains • cheese • Salt • Oil

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

chicken breasts • potatoes, peeled • yellow cornmeal (about 500 grams) • green onion • tomato • green bell pepper • chicken bouillon cube • annatto (achiote) • Oil • Salt, black pepper, and cumin to taste

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

Tomato • Green bell pepper • Red onion • Cilantro • Garlic • Green plantain • Salt and pepper • boneless fish fillets • tomato sauce • Fish bouillon or 1 chicken bouillon cube (such as Maggi or Knorr)

ripe plantain • corn flour (such as PAN) • butter • shredded white cheese (about 100 grams) • flaxseed (optional) • stevia • salt

sausages • medium tomatoes • large onion • medium potatoes • garlic paste • cilantro or fresh herbs • butter • dried oregano • dried parsley • Salt and pepper to taste • water (about 200 ml each)

yuca (about 1 kilo) • cheese (about 200 grams) • egg • Salt, to taste • Oil for frying

cooked white rice (about 800 grams) • shrimp, peeled and cleaned • yellow onion • carrot • green peas • large green bell pepper • shrimp broth (120 ml) • Salt and pepper to taste • annatto oil • ground ginger • soy sauce

egg • oats (about 90 grams) • spinach • Splenda • almond milk or water (about 180 ml) • salt • honey • baking powder

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

potatoes • Onion • tomato • Tuna • Rice • Mayonnaise

eggs • milk (240 ml) • oil (120 ml) • salt • baking powder • shredded mozzarella cheese (500 grams) • yuca starch (500 grams)

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

self-rising flour (about 375 grams) • butter (about 14 grams) • large egg • sugar (about 25 grams) • salt (about 5 grams) • Juice of half a lemon • water (about 240 ml) • vegetable oil (about 480 ml) • fresh cheese or mozzarella (about 225 grams)

water (1 liter) • green plantains • milk (240 ml) • green onions, finely chopped • butter • annatto (achiote) • Fresh herbs, finely chopped • Salt, to taste • serving crumbled cheese • potatoes, chopped

yellow corn flour (about 375 grams) • chicken broth • pork lard • annatto paste • salt • green olives • hard-boiled egg • raisins • cooked chicken • finely chopped white onion • green bell pepper, diced small • chopped cilantro •

pork tenderloin (about 400 g) • rolls or sandwich buns (use your favorite; I used baguette) • garlic cloves • sour orange • Salt and pepper to taste

corn flour (about 500 grams) • all-purpose flour (about 16 grams) • Salt • sugar (about 25 grams) • annatto (achiote) (about 16 grams) • Filling • Black beans (see my recipe) • chicken breast • yellow onion • tomato • bell pepper • garlic clove •

green plantains • oil (200 ml) • mozzarella cheese (100 g) • Salt, to taste

green plantains • (6 oz/180 grams) tuna • tomato • yellow onion • garlic • cilantro • annatto oil (10 ml) • Salt, to taste

potatoes (about 900 g) • Salt, to taste • shelled green peas (about 100 g) • carrot • eggs • mayonnaise (about 100 g, adjust to taste) • chopped fresh parsley • lettuce, finely chopped • black pepper