Aspartame

Egg • Yogurt • Milk (or soy milk) • Cream cheese • Gluten-free flour • Soy flour • Black sesame seeds • Almond flour • PAL Sweet (aspartame) • Salt • Olive oil • Dried yeast

Eggs • add to eggs to make it 210 grams Milk • Gluten-free flour • Soy flour • Whole wheat flour • Cream cheese • PAL Sweet (aspartame) • Salt • Olive oil • Dry yeast (4 g when it is hot outside)

to 600 grams Sweet potatoes (2 medium or 1 large) • Butter (or margarine) • to 100 ml Milk and heavy cream (ratio to your liking) • Sugar free (aspartame) • Salt • Egg yolk • Vanilla extract • Egg yolk • Water

Pullman loaf cut vertically into 6 slices • Soy milk • Egg • Pal Sweet (aspartame sweetener) • Maple essence or vanilla extract • Banana • Pal Sweet (aspartame sweetener) • Rum • Lemon juice • Maple essence or vanilla extract • Butter

Silken tofu • Fresh okara • Fat-free yogurt • PAL Sweet (aspartame) • Skim milk powder • Powdered kanten • Olive oil

Frozen strawberries • pack Heavy cream • pack Yogurt • Gelatin • adjust to suit your taste Sugar or aspartame • Mixed berries for decoration (frozen)

Strawberries • PAL Sweet (aspartame) • Lemon juice • Liqueur ※ • Silken tofu • Soy milk • Milk • PAL Sweet (aspartame) • Liqueur • Gelatin powder

heaping tablespoons Blueberries • Aspartame • plus Plain yogurt

Silken tofu • Soy milk • Milk • PAL Sweet (aspartame) • Liqueur • Gelatin powder • Salt • Vanilla extract

Sliced bread • ★ Egg (large) • ★ PAL Sweet (aspartame) • If using sugar: • Milk • Blueberries • Strawberries • plus Maple syrup

Butter • Aspartame • Eggs • Cake flour • Almond flour • Baking powder • tea bags Black tea (tea bag) • Fresh cream (or milk) • Water • tea bags Black tea (tea bag) • Aspartame • Brandy or rum •

Heavy cream (non-dairy) • PAL Sweet (aspartame) • Lemon juice • Yogurt • Gelatin • Water • Apple

medium apples, peeled and cored • artificial sweetener, that is not aspartame based • flour • pecans, or almonds, finely chopped • butter • ground cinnamon

guinea fowl breasts (skin off) / 4½ oz . • ham thick lean steak pieces * / 2½ oz . • apple eating (cored and sliced into 4) / 3 ½ oz . • walnut pieces / 1½ oz . • chicken stock / 10 fl . oz . • crème fraîche (low fat) • aspartame • black pepper ground • “ Spray2Cook ” (a word used to describe any low-cal. non-stick cook’s oil spray) • * the same size as the breasts

onions (thinly sliced) / 26½ oz. • potato (small chunks – skin on) / 9 oz. • chicken / vegetable stock 34 fl. oz. • milk skim / 8½ fl. oz. • garlic powder • aspartame • black pepper ground • chives chopped

For the salad :- • rice easy cook long grain / 2¼ oz . • black beans x (drained) / 14 oz . cans • zucchini courgette / (chopped) / 3½ oz . • carrot (grated) / 3½ oz . • corn kernels (fresh or frozen) / 3½ oz . • cherry tomatoes (quartered) / 2½ oz . • red pepper (diced) / 2 oz . • scallions spring onions / (chopped) / 2 oz . • red onion (diced) / 2 oz . • cilantro / corrinader (small leaves picked from the stem) • lime juice •

filet (or sirloin) steak / 14 oz. • onions (chopped) / 14 oz. • button mushrooms (quartered) / 9 oz. • low fat crème fraîche • Greek yogurt low fat (0%) • beef stock / 4¼ fl. oz. • aspartame • garlic powder • Dijon mustard • parsley (or fresh, a small handful chopped) • pepper ground • “Spray2Cook” (a word used to describe any low-cal. non-stick cook’s oil spray •

Pork Tenderloin or Filet / 26½ oz . • onion (sliced) / 7 oz . • pork ham stock / / 10 fl . oz . • beef stock / 10 fl . oz . • sherry vinegar • Aspartame • cornstarch cornflour / • basil dried • dill dried • black pepper freshly ground • “ Spray2Cook ” (a word used to describe any low-cal. non-stick cook’s oil spray)

lambs kidneys (skinned) / 10 oz. • Pickling onions / 14 oz. (12–18) • sausages low fat (chicken or <3% fat pork chipolatas) / 5 oz. • button mushrooms (quartered) / 9 oz. • stock strong brown (hot) / 7½ oz. • tomato puree • sherry vinegar • aspartame • bay leaf • parsley • black pepper (Ground) • onion powder •

sirloin rump or steak (cubed) . • soy sauce dark (fl. oz.) . • red wine vinegar • aspartame • garlic powder • ginger ground • pepper ground Schezuan • “ Spray2Cook ” ( a word used to describe • any low - cal . non - stick cook ’ s oil spray ) • long wooden kebab sticks • onions (finely chopped). • white wine vinegar •

sirloin steak (cubed) . • chicken breast skinless (cubed) . • soy sauce light • vegetable stock • garlic powder • ginger ground • chili powder • “ Spray2Cook ” (a word used to describe any low-cal. non-stick cook’s oil spray) • long wooden kebab sticks • shallots (finely chopped) . • rice wine vinegar (white wine vinegar will work) • tomato purée •

chicken breast skinless (cubed). • vegetable stock • lemon juice • aspartame • thyme • oregano ground • paprika • black pepper freshly ground • sea salt ground • bay leaves • “ Spray2Cook ” ( a word used to describe • any low - cal . non - stick cook ’ s oil spray ) •

beef lean / steak / 17½ oz . • red peppers (in half strips) / 3½ oz . • Greek yogurt low fat (2%) plain / 7 oz . • white wine vinegar • sherry vinegar • soy sauce dark • aspartame • garlic powder • ginger ground • Spray2Cook ” ( a word used to describe • low - cal . non - stick cook ’ s oil spray )

salmon cooked / 10 oz . • shrimp prawn cooked / / 7 oz . • Greek yogurt low fat (2%) plain / 7 oz . • tomato flesh / 3½ oz . • tomato purée • white wine vinegar • onion powder • garlic powder • aspartame • black pepper ground

fish filets of • scallops queen (if frozen defrosted and patted dry) / 8 oz . • spring onions , finely sliced / 3½ oz . • white wine vinegar table spoon • reduced fat crème fraîche • chicken stock (hot) • aspartame table spoon • garlic powder • “ Spray2Cook ” ( a word used to describe • any low - cal . non - stick cook ’ s oil spray )

shrimp raw jumbo • bacon medallions of • vegetable stock • lemon juice • garlic powder • parsley ground • white pepper • “ Spray2Cook ” (a word used to describe any low-cal. non-stick cook’s oil spray) • wooden toothpicks / cocktail sticks • red pepper (chopped) . • rice wine vinegar • fish sauce •

For the salad :- • fava broad beans frozen / / 14 oz . • yellow onion (thickly sliced) / 6 oz . • beet beetroot cooked / root (cubed) / 16 oz . • mixed salad leaves / 5 oz . • Feta cheese (cubed) / 3½ oz . • thyme dried • garlic granules • Spray2Cook ” ( a word used to describe • any low - cal . non - stick cook ’ s oil spray ) • vegetable stock cube • water hot •