Healthy

large zucchinis (over 10 oz each / over 300 grams each) • shredded cheese (about 7–9 oz / 200–250 grams) • almond flour (about 5–7 oz / 150–200 grams) • eggs • Salt and pepper • Plenty of fresh dill, finely chopped • little mint or basil • onion, very finely chopped (optional: can skip if using onion powder) • Optional: garlic powder and onion powder • Oil • ▪️ Lemon ▪️ Yogurt / spicy cheese dip / sour cream / crème fraîche

coarse semolina (about 400 grams) • fine semolina (about 250 grams) • sugar (about 200 grams) • coconut milk (about 355 ml) • mastic drops or 2 teaspoons vanilla extract • heaping teaspoons baking powder • water (about 415 ml) • sugar (about 350 grams) • brandy or cognac

penne pasta (250 grams) • lean ground beef (500 grams) • carrot, grated • onion, grated • red bell pepper, finely chopped • canned diced tomatoes (about 240 ml) • fresh parsley • low-fat milk, 1.5% (800 ml) • cornstarch (about 24 grams) • low-fat Greek yogurt, 2% (200 grams) • reduced-fat white cheese (like feta) (100 grams) • egg •

mixed greens of your choice or finely chopped romaine lettuce • cooked chickpeas (about 200 grams, canned or packaged) • small cucumbers, diced • cherry tomatoes, halved • feta cheese, cut into small pieces (about 150 grams) • Seeds from 1 pomegranate • Croutons or broken whole wheat rusks • Salt, and dried thyme or oregano • little olive oil • Balsamic glaze • White vinegar

oat flakes (40 grams) • egg white • ricotta cheese (80 grams) • low-fat yogurt, 2% (90 grams) • finely chopped mint • Sesame seeds (optional) • honey

Meat sauce – see recipe above • Béchamel sauce – see recipe above • Vegetables of your choice, such as: • Vegetables: eggplants, zucchini, potatoes, sweet potatoes

quinoa (about 170 grams) • cooked chickpeas, drained • cherry tomatoes • green onion • fresh basil leaves • frozen peas (about 75 grams) • cilantro • ground cumin • lemon, juice and zest • olive oil • Freshly ground salt and pepper

dried chickpeas (about 125 grams) or 9 oz cooked chickpeas (about 250 grams) • yellow rice (about 90 grams) • bell peppers (red, green, yellow) • zucchini • carrots (optional) • cherry tomatoes • corn • vegetable bouillon cube (optional) • honey • mustard • balsamic vinegar or lemon juice • Salt, pepper

eggs • brown sugar (80 grams) • apples • corn oil (40 ml) • almond milk or regular milk (120 ml) • ground oats (130 grams) • baking powder (about 2 teaspoons) • cinnamon • Zest of 1 lemon or orange • vanilla extract

spinach (500 grams) • eggs • sour cream (200 grams) • feta cheese (150 grams) • sesame seeds • butter • olive oil • Spices of your choice

oyster mushrooms (about 500 grams, 1 package) • oil (olive oil or coconut oil) • spice blend (for chicken or meat) • smoked paprika • salt • whole wheat or regular pita breads • Cabbage • Lettuce • Tomato • BBQ sauce • Yogurt sauce • yogurt •

black-eyed peas (about 200 grams) • tomatoes • cucumbers • onions • Salt • Pepper • olive oil • lemon juice • mustard

chicken breast fillet • breadcrumbs • Salt • Pepper • Paprika • turmeric • thyme • yogurt • Oil • Potatoes • Oregano

boneless, skinless chicken breasts, filleted horizontally into two pieces • breadcrumbs (optional: season with a little garlic powder, oregano, pepper, etc.) • grated Parmesan cheese • oil or melted butter • prepared tomato pasta sauce, ideally low-fat and sugar-free • low-fat shredded mozzarella cheese

almond milk • dates • heaping tablespoon cocoa powder • peanut butter or hazelnut butter • salt • stevia (optional) for a sweeter taste

ripe medium bananas, mashed with a fork • (about 200 grams) oats • brown sugar • peanut butter • cinnamon • cranberries • sliced almonds • For the glaze • peanut butter • honey • milk (adjust to achieve desired consistency)

canned chickpeas, well rinsed and thoroughly dried with a towel or just boiled chickpeas, well dried • vanilla extract or 1 packet vanilla sugar • and 2 tablespoons peanut butter, almond butter, or hazelnut butter (165 grams) (or margarine) • honey (agave or maple syrup) or 30 drops stevia • baking powder • salt if the peanut butter is unsalted • oats (only if the mixture is too runny) • chocolate chips

olive oil + 2 tablespoons butter • fresh mushrooms (I used oyster mushrooms) • medium onion + 1 green onion or 1 large onion • all-purpose flour • milk (220 ml) • garlic • water • Salt • Freshly ground pepper • nutmeg • dried parsley • heavy cream (150 ml)

dark chocolate • dark chocolate, in small pieces additionally • honey • oil-free cereal (cornflakes or oats) • raisins or cranberries (optional)

onion • crushed tomatoes • tomato paste • cinnamon stick • vegetable bouillon cube • mixed ground meat • Salt, pepper, oregano • milk (1 liter) • egg • flour • Grated cheese • cream cheese •

banana • chopped walnuts • Cocoa tahini

apple cider vinegar (60 ml) • honey (85 g) • grated ginger (about 2 g) • lemon juice (5 ml)

peeled apples, diced • grated apples (about 3-4 apples, 300 grams total) • (about 60 grams) olive oil • (about 155 grams) maple syrup or honey • eggs • (about 245 grams) yogurt • vanilla extract • ground cinnamon • (about 245 grams) whole wheat flour • baking powder • baking soda • salt •

egg • egg whites • oat bran • waffle mix • liquid stevia (such as Pure Via or similar) • Butter-hazelnut or chocolate-hazelnut flavoring (like Ferrero) • baking powder

About 1 1/2 pounds (700 grams) calamari, cut into rings • all-purpose flour (100 grams) • fine semolina (50 grams) • Oregano • Smoked paprika • Salt and pepper

spelt flour (250 grams) • honey (120 grams) • olive oil (120 grams) • whole grain or regular tahini (I used whole grain) (100 grams) • Ceylon cinnamon • Zest of 1 orange and 2 tablespoons of its juice • baking powder • sea salt • chopped walnuts or hazelnuts (60 grams) • dark chocolate chips (40 grams)

chicken thigh fillets (1 kg) • dried oregano • dried thyme • turmeric (for color) • ground coriander • Zest of 1 lemon • garlic, minced • (or more) flaky sea salt • Freshly ground black pepper

sifted flour (about 250 grams) • milk (about 360 ml) • baking powder • sugar • salt • medium eggs • (about 30 grams) unsalted butter, melted

white fish fillets (such as cod, sole, sea bass, etc., skin removed) • grated Parmesan cheese (about 100 grams). If you use another cheese, adjust the salt depending on how salty it is • breadcrumbs (about 60 grams), preferably panko • olive oil (plus 1 tablespoon for drizzling) • garlic powder • paprika, sweet or hot (optional) • Salt and black pepper. Reduce the salt if using salted or previously salted cod • Chopped fresh herbs (such as parsley or dill) • Fresh lemon for serving

ripe bananas, mashed with a fork • rolled oats (about 100 grams) • oat flour (about 100 grams) • unsweetened cocoa powder, sifted • baking powder • salt • coconut milk beverage (such as Alpro) (about 450 ml) • maple syrup • shredded coconut (about 35 grams) • dark chocolate, finely chopped (about 50 grams)