Light

fresh, cleaned spinach • chickpeas, drained and rinsed • smoked paprika (Pimentón de la Vera) • garlic • Salt and pepper, to taste • eggs

melon, cubed (about 500 grams) • limes • Zest of 2 limes • honey • Salt and freshly ground black pepper • medium cucumbers • prosciutto

bread • Cream cheese • anchovies • Manchego cheese • Tomato • Oregano for garnish • Thin strips of bell pepper • drizzle olive oil

tomatoes (about 700 grams) • cucumber • Italian green peppers • onion • garlic • sherry vinegar • olive oil • Salt to taste • Water as needed (optional)

chicken tenderloins, sliced • soy milk • Shredded Emmental cheese • garlic • Herbes de Provence • Turmeric • Curry powder • Mixed peppercorns • Cumin • Salt and extra virgin olive oil

eggs • zucchini (about 200 grams) • medium red onion (about 3 ounces) • extra virgin olive oil • Unrefined salt flakes and ground pepper to taste

large eggplants • tuna in water, drained • small can of diced tomatoes • oil

chicken thighs • eggs • cecina (amount is optional) • Light barbecue sauce • Spices (garlic, parsley, bay leaf, paprika…)

plain Greek yogurt (about 245 grams) • light vegetable oil (use the empty yogurt cup to measure, about 240 ml) • sugar (use the empty yogurt cup to measure, about 400 grams) • all-purpose flour (use the empty yogurt cup to measure, about 375 grams) • eggs • baking powder (about 0.5 ounces or 16 grams) • orange • ground cinnamon

plain yogurt (4.4 oz or 125 g) • eggs • All-purpose flour (use 4 yogurt containers, about 2 1/4 cups or 280 g) • Sugar (use 2 yogurt containers, about 1 cup or 250 g) • large oranges • Light olive oil (use 1 yogurt container, about 1/2 cup or 125 ml) • baking powder (16 g) • Butter

very thinly sliced grass-fed beef strips, about 3/4 inch (2 cm) wide (such as top round, sirloin tip, rump, chuck, or shoulder) • soy sauce (use tamari if you avoid wheat, and choose a traditionally fermented one if possible) • sugar (preferably raw cane sugar, panela, coconut sugar, or honey) • medium scallions, finely chop the white part and slice the green tops thinly, reserving some of the green for garnish • garlic cloves, finely minced • dry sherry • sesame oil for marinating (or substitute with light olive oil if needed) • Oil for stir-frying (use a high-quality light olive oil for high heat; avoid polyunsaturated oils like sunflower or refined oils for frying) • Salt to taste (I used 1 teaspoon unrefined sea salt) • crushed red pepper flakes (this amount makes it noticeably spicy but not overwhelming; adjust to taste or omit if you prefer mild) • Sesame seeds (optional)

orange 🍊 • eggs • light olive oil (85 grams) • granulated sugar (180 grams) • all-purpose flour (125 grams) • almond flour (35 grams) • unsweetened shredded coconut (90 grams) • baking powder (12 grams) • salt

rice (about 400 grams) • dried onion blood sausages • chorizo sausage • pork shoulder, cut into pieces (about 300 grams) • cooked chickpeas (about 100 grams) • garlic cloves • ripe tomato, grated • sweet paprika • light meat broth (about 800 ml)

plain yogurt (about 4 oz or 125 grams) • all-purpose flour (about 280 grams) • granulated sugar (about 250 grams) • large eggs • light-flavored oil, like vegetable or canola (about 100 grams) • orange (zest and juice) • rum or brandy (about 1 oz or 30 ml) • ground cinnamon • baking powder (about 15 grams or 1 packet)

fish fillets or fish for frying (I used sea bass fillets. You can use tuna, hake, anchovies, sardines, whiting, etc.) • garlic powder • frying flour (about 65 grams) • Salt • Oil • For the mashed yuca • medium yuca • onion, chopped or grated • red bell pepper, diced • tomato sauce (I used a mix of tomato, dried oregano, garlic powder, and dried onion) • butter • For the salad (very light and basic) •

all-purpose flour (about 250 grams) • soy milk (about 250 ml) • light oil (about 120 ml) • baking powder • Sweetener of your choice, to taste • Peel of 1/2 lemon • cinnamon stick

light cream cheese (about 600 grams) • plain nonfat Greek yogurt (about 300 ml) • eggs • erythritol or xylitol (about 70 grams) • whole wheat flour

light olive oil or sunflower oil (15 grams) • Greek yogurt (100 grams) • large egg • Zest of 1 lemon • Juice of 1 lemon • all-purpose flour (100 grams) • baking powder • baking soda • salt • Butter • GLAZE: • Powdered sugar •

large shrimp • garlic • sweet smoked paprika • dried chili pepper • Fresh parsley • Light olive oil (0.4% acidity or mild) • Salt

evaporated milk or whole milk (60 ml) • sunflower oil (120 ml) • Salt, to taste • Lemon juice or light vinegar, to taste • garlic clove

lemon yogurts (about 10 ounces or 300 grams total) • eggs • yogurt cups all-purpose flour (about 2 cups or 260 grams) • yogurt cup powdered sugar (about 1/2 cup or 60 grams) • Light olive oil for frying

banana • egg • flour (about 24 grams) • sugar (about 18 grams) • light olive oil (about 30 ml) • baking powder • cinnamon, shredded coconut (optional)

drops lemon juice • large egg • salt • garlic clove • dried dill • sunflower oil (or light olive oil) (about 100 ml) • fideuá noodles, no. 3 or 4 (about 300 grams) • fish stock (about 1 liter) • salt, to taste • cleaned squid, cut into cubes (about 300 grams) • saffron (or food coloring), to taste • sweet paprika •

For the cake: • large eggs • baking powder (such as Royal or similar) • granulated sugar (about 200 grams) • vanilla extract • all-purpose flour (about 120 grams) • For the filling: • Tres leches cream • Canned peaches in syrup • For the tres leches cream: • sweetened condensed milk (150 ml) • evaporated milk (150 ml) •

apple • egg • flour (about 24 grams) • brown sugar • light olive oil • baking powder • cinnamon

white fish fillets (such as pollock or another firm white fish) • potatoes for boiling • Parsley • garlic cloves • Parsley or cilantro • Canary Island hot pepper or cayenne or chili pepper • Coarse salt • Whole cumin seeds • Light olive oil • Vinegar • Green bell pepper • onion •

egg • banana • flour (about 16 grams) • brown sugar (about 24 grams) • light olive oil (about 30 ml) • baking powder • cinnamon • squares dark chocolate, chopped, or chocolate chips

thin beef steaks • small flour tortillas for tacos • red onion • radishes • limes • avocados • Some dill pickles or bread and butter pickles • Fresh cilantro • little extra virgin olive oil • garlic cloves • ketchup • soy sauce •

salt cod (250 grams) • all-purpose flour (150 grams) • large egg • garlic clove • baking powder • water or beer (150 ml) • vegetable oil or light olive oil for frying • fresh parsley • Salt and pepper to taste

oranges • eggs • sugar (about 150 grams) • light oil (about 100 ml) • all-purpose flour (about 250 grams) • baking powder (about 15 grams) • cocoa powder (about 40 grams) • powdered sugar (about 45 grams)