Fat

About 2 tablespoons cooked chickpeas (about 30 grams) • coconut or almond flour • Vegetables: red bell pepper, broccoli, celery, eggplant, onion (optional: meat or tuna) • chicken or vegetable broth • About 2 tablespoons textured soy protein (about 30 grams) • egg • almond cream • Salt to taste • Black pepper to taste • Sweet paprika to taste • Nutmeg to taste • Garlic and parsley to taste •

Pasta • Spinach • Mushrooms • % Fat Whipped Cheese • Onion • Garlic • Homemade Tomato Sauce • Pepper • Olive Oil

reduced-fat milk (1 liter) • shredded coconut (125 grams) • cornstarch (125 grams) • liquid stevia • vanilla sugar • Caramel sauce, to taste

----------- Ingredients for 4 servings: • rice • cinnamon stick • orange peel (no white pith) • water • sweetened condensed milk • heavy whipping cream • low-fat milk (or whole milk) • or 4.4 oz) milk chocolate • Grated chocolate, to taste

espresso cups rice (about 1/2 cup or 100 grams) • espresso cups low-fat or whole milk (2-3% fat) (about 1 3/4 to 2 cups or 400-480 ml) • brown sugar • salt • Vanilla extract and ground cinnamon, to taste • Raisins, dried apricots, walnuts, almonds, etc., to taste

For the Rice Pudding: • whole milk (1 liter) • short-grain rice (bomba) (150 grams) • white sugar (200 grams) • Lemon peel, to taste • cinnamon sticks, to taste • For the cake base: • About 2 cups cinnamon cookies (such as graham crackers with cinnamon) (200 grams) • unsalted butter (90 grams) • For the rest of the cake: • heavy whipping cream (35% fat) (200 ml) • pasteurized egg whites (or fresh) •

milk (about 1 liter), I used fat-free and lactose-free milk • sugar (about 125 grams) • vanilla extract • cornstarch (about 100 grams) • Bottled caramel sauce

heaping tablespoons all-purpose flour (about 60 grams) • heaping tablespoons granulated sugar (about 60 grams) • low-fat milk (2.5 liters) • day-old bread • cinnamon stick • salt • olive oil (about 120 ml) • almonds (100 grams) • sweet anise liqueur (about 240 ml) • zest of 1 lemon • ground cinnamon

eggplants • strained tomatoes (about 300 grams, from a carton or can) • Dried oregano, to taste • Dried basil, to taste • shredded reduced-fat cheese (about 150 grams) • Salt, to taste

cream cheese (about 570 grams), like Philadelphia • eggs • white sugar (about 230 grams) • heavy cream (about 280 ml, 35% fat) • cornstarch

gluten-free baguette • low-fat milk (about 100 ml) • extra-large egg • Spiced orange seasoning • ground cinnamon • sugar • Extra virgin olive oil

Leftover meats from cocido (pork belly, Spanish chorizo, beef shank, salt pork, pork rib) • cocido broth (about 500 ml) • salt • vegetable margarine • gluten-free flour blend or any gluten-free flour • lactose-free reduced-fat milk or plant-based milk (about 500 ml) • Gluten-free breadcrumbs • eggs • Sunflower oil

whole chicken thighs, cut into 3 pieces each. Do not use parts with small bones like the neck. Remove the skin to avoid excess fat • leek • white onion • red onion • garlic, peeled • red bell pepper • carrot • medium ripe tomatoes • dry white wine (about 500 ml) • chicken broth • chicken bouillon cube • bay leaves •

Maria cookies (or any plain tea biscuits) • heaping tablespoons butter • instant custard mix • reduced-fat milk (about 475 ml) • Chocolate squares for melting, as desired • Sugar, to taste

Whole or low-fat milk • rice (140 grams) • plus 1 tablespoon sugar (110 grams) • Nutmeg • Butter • Cinnamon

For the cake: • all-purpose flour (170 grams) • eggs • salt • sugar (80 grams) • Oil for greasing the pan • Zest of 1 orange • Juice of 2 oranges • unsalted butter, melted (60 grams) • baking powder (8 grams) • x 7 inch baking pan (22 x 17 cm) • For the whipped cream topping: •

chicken, finely chopped (about 250 grams) • sour cream (can use low-fat) (about 80 ml) • salsa (this is the classic tomato, cilantro, garlic, onion, and salt salsa) (about 80 ml) • shredded cheese, any type, I prefer cheddar (about 115 grams) • small soft tortillas (see flour tortillas) • garlic salt • Pepper, to taste • chili powder • paprika • cumin

pork ribs, cut into small pieces (I add the meat so the fat gives the rice more flavor and richness) • large handful flat green beans, ends trimmed and cut into 1 1/2-inch pieces • red bell pepper • chickpeas (about 1 1/4 cups), soaked for 12 hours and boiled for about 30 minutes. Reserve the cooking water to add to the rice later • fresh spinach, chopped • green garlic stalks (or substitute 3 scallions) • fresh fava beans • ripe tomatoes, grated, and 2 garlic cloves, also grated. If you have a little parsley, add that too • eggplant • artichokes, trimmed of tough outer leaves, cut into wedges, then halved to get to the tender heart • sweet paprika • food coloring and saffron threads •

chorizo sausages • eggs • heaping tablespoons all-purpose flour • low-fat milk (about 750 ml) • ground nutmeg • black pepper • Salt • Extra virgin olive oil • For coating: flour, beaten egg, breadcrumbs

egg yolks • egg whites • salt • sugar (90 grams) • all-purpose flour (90 grams) • vanilla sugar • Mascarpone cheese (200 grams) • heavy cream, 35% milk fat (300 milliliters) • strawberry jam • sugar • strawberries (200 grams) • heavy cream, 35% milk fat (40 milliliters) •

milk (whole, low-fat, almond, oat, etc.) (about 240 ml) • old-fashioned rolled oats • Ground cinnamon to taste • vanilla extract

--------- For the crust: • puff pastry (store-bought) • egg • --------- For the Baileys cream: • low-fat milk (420 ml) • sugar (70 g) • cornstarch (15 g) • whole egg and 1 egg yolk • salt • unsalted butter (7 g) • Baileys Irish Cream • For decoration: - Chocolate balls (as many as you like) - Mint leaves (for garnish) - Powdered sugar (for dusting)

flour tortilla (the kind used for burritos or fajitas) • green tomato (you won’t use the whole thing; save the rest for another dish or as a toast topping) • onion • –3 tablespoons (30–50 g) fat-free ricotta or cottage cheese • Oregano • –1/2 cup (50–70 g) zucchini • kale leaves • mixed vegetables (I used a handful of frozen mixed veggies: eggplant, green garlic, asparagus, green beans)

low-fat milk (about 1.5 liters) • heavy cream (200 ml) • cinnamon stick • Lemon peel • short-grain rice (250-270 grams, use 1 1/2 cups for a creamier texture) • salt • sugar (180 grams) • Ground cinnamon for garnish

cream cheese (about 580 grams) • extra-large eggs • sugar (about 240 grams) • heavy cream (about 300 ml, 35% fat) • flour

cream cheese (like Philadelphia) (about 600 grams) • sugar (about 200 grams) • heavy cream (35% fat) (about 300 ml) • large eggs • all-purpose flour • -inch round cake pan (20 cm diameter) • parchment paper

Philadelphia cream cheese (about 2 1/2 cups) • eggs • sugar (about 1 cup plus 2 tablespoons) • all-purpose flour (about 1 tablespoon) • heavy cream (about 1 1/4 cups, 35% fat)

For the infused milk: • whole milk (250 ml) • Peel of 1/2 lemon (yellow part only) • Peel of 1/2 orange (orange part only) • cinnamon stick • orange blossom water • sugar • For the starter dough: • infused milk (110 ml) • fresh yeast (10 g) • extra strong bread flour (Manitoba flour) (130 g) • For the dough: •

beef shank (about 600 grams) • fresh pork belly • beef marrow bone • cured pork fat • dried chickpeas (about 300 grams) • potatoes • Salt • onions • all-purpose flour (about 60 grams) • –1 1/4 cups broth from the cocido (200–300 ml) • ground nutmeg • eggs •

all-purpose flour (about 250 grams) • water (about 250 ml) • salt • milk (about 1/2 liter; I used fat-free and lactose-free) • eggs • unsweetened cocoa powder (about 30 grams) • Sweetener of your choice, to taste