Light

rice (150 grams) • milk (500 ml) • lemon (zest, grated) • orange (zest, grated) • maple syrup (55 ml) • rice flour (40 grams) • ground cinnamon • turmeric • ricotta cheese (250-300 grams) plus 1 tablespoon maple syrup (about 20 grams) • plus 1 tablespoon sugar (90 grams) • plus 1 tablespoon vegetable oil (90 grams) • plus 1 tablespoon milk (90 grams) •

chicken breast (150 g) • Herbs to add to the chicken poaching water • mixed salad vegetables (300 g) • organic lemon • extra virgin olive oil • Salt, to taste • Black pepper, to taste • Turmeric, to taste

ladyfinger cookies (such as Pavesini) • ricotta cheese (about 200 grams)

plain tea biscuits (such as graham crackers or similar) • ricotta cheese (100 grams, lactose-free if needed)

small eggplants • bell peppers • ground meat (100 g) • provolone cheese (20 g) • Parmesan cheese (15 g) • Garlic powder, to taste • Fresh parsley, to taste • Breadcrumbs, to taste • extra virgin olive oil • Salt, to taste • White wine, to taste

chicken breast • milk (240 ml) • gluten-free breadcrumbs • grated Parmesan or Grana Padano cheese • Spices to taste (such as rosemary, turmeric, sage) • Extra virgin olive oil,

porcini mushrooms (300 grams) • asparagus tips (200 grams) • peas (400 grams) • Butter • garlic cloves • rice (500 grams) • Salt and black pepper • For every 3.5 oz rice (100 grams), use 2 cups water (480 ml) • Large pot with lid • Grated cheese and a pat of butter for finishing the risotto

whole grain oat flour (about 70 grams) • milk (about 130 ml) • Hazelnut spread • Jam • Greek yogurt • Fresh fruit • Nuts • Granola

whole wheat melba toasts • small cup strong coffee • (about 5.3 oz/150 grams) nonfat Greek yogurt, coffee flavor • Unsweetened cocoa powder, • Fresh blueberries or other fresh fruit, as desired

new potato (about 250 grams) • onion (about 40 grams) • ham (about 20 grams) • milk (50 ml) • grated Parmesan cheese • Salt and pepper • Shredded cheese (for filling), • Japanese panko breadcrumbs (about 40 grams) • olive oil • beaten egg • all-purpose flour

unsweetened shredded coconut (about 150 grams) • pitted dates (about 80–90 grams)

panettone • light ricotta cheese (about 200 grams) • nonfat Greek yogurt (about 10.5 oz or 300 grams total) • stevia • small cups espresso or strong coffee • Unsweetened cocoa powder,

medium zucchini (about 5 oz/150g each) • large egg • egg yolk • lean cured beef (such as bresaola) • light cream cheese (such as Philadelphia Light) • Black pepper, to taste • Salt, to taste

lettuce • cherry tomatoes • tuna in olive oil (about 3 oz/80 grams) • ball fresh mozzarella (about 3 1/2 oz/100 grams) • black olives (about 100 grams) • Salt and olive oil • Oregano

ripe bananas • quick oats (about 90 grams) • dark chocolate chips (about 45 grams) • mixing bowl • fork • tablespoon • baking sheet • parchment paper • cooling rack • You can store the light banana cookies in an airtight container for 3-4 days (though they probably won't last that long!)

dried cannellini beans (about 100 grams) • cherry tomatoes • short pasta (about 100 grams) • extra virgin olive oil • Water, • shallot • Parsley, oregano, basil • Salt and pepper

red bell pepper • Italian eggplant (or regular eggplant) • red onion • green onion • carrot • zucchini (optional) • tomato puree (about 200 grams) • apple cider vinegar (30 ml) • sugar • Green olives • rinsed capers • pine nuts (about 15 grams) •

Cherry tomatoes • Cucumbers • Onion • Lettuce • Light mozzarella cheese • Canned tuna in water • Cantaloupe • Golden apple • Salt, olive oil, apple cider vinegar, and oregano

balls of mozzarella cheese • large eggplant • Tomato sauce, • grated Parmesan cheese (about 50 grams) • Fresh basil, extra-virgin olive oil, salt, and pepper, to taste

eggplants • celery stalk • carrot • onion • vinegar (about 60 ml) • stevia • cherry tomatoes

beef broth (1 liter) • extra-lean ground beef (800 grams) • tomato paste (100 grams) • extra virgin olive oil (20 ml) • celery stalk • onion • carrot • rosemary • bay leaf • Salt, to taste • Black pepper, to taste • Nutmeg, to taste

medium eggplant • small can whole peeled tomatoes • grated Parmesan cheese • extra virgin olive oil • Plenty of fresh basil • Salt and pepper, to taste

white eggplants • smoked mozzarella cheese • skim milk (500 ml) • whole wheat flour (100 grams) • grated Parmesan cheese (100 grams) • Nutmeg • Salt • Black pepper • Fresh basil

asparagus • carrot • celery • white onion • white onion, for sautéing • oil • vegan Parmesan • rice (about 600 grams)

nonfat plain Greek yogurt (about 150 grams) • unsweetened shredded coconut (about 15 grams) • unsweetened cocoa powder (about 15 grams) • Agave syrup or erythritol, to taste • square extra dark chocolate • Espresso coffee,

Whole wheat piadina wrap • asparagus spears • salad tomato • turkey breast • light cream cheese (about 10 grams) • Drizzle of extra virgin olive oil • whole wheat piadina wrap • light cream cheese (about 10 grams) • smoked salmon (about 40 grams) • lettuce • radicchio • whole wheat piadina wrap •

crisp toast (such as Melba toast or zwieback) • espresso coffee

bread flour (about 300 grams) • all-purpose flour (about 200 grams) • dried sourdough starter (about 35 grams) • rice milk (about 320 grams) • unsalted butter, softened (about 60 grams) • salt • Extra-virgin olive oil, for drizzling • Flaky sea salt (such as Maldon) • cooked and seasoned tomato sauce (about 100 grams) • drained buffalo mozzarella (about 50 grams)

garlic • extra virgin olive oil • eggplant • finely chopped tomatoes (200 ml) • basil leaves • Salt, to taste • Parmesan cheese, to taste

multigrain bread • avocado • smoked salmon (50 grams) • Salt and pepper, to taste • Cream cheese, to taste • lemon juice