Springwater

olive oil • brown onion grated • breadcrumbs • tuna in springwater,drained(reserve 1 tbsp of juice), & flaked • lemon juice • worcestershire sauce • creamed corn • fresh parsley chopped • egg beaten • plain flour • salt & pepper to taste

wrap • lettuce shreaded • light cheese grated • light sour cream • sweet chilli sauce • can tuna in springwater drained

Butter • chopped onion • Whole Milk • Plain Flour • Cheese - Grated • Tuna in springwater • Corn kernels • Breadcrumbs • Lemon -Juiced • Tomato -Sliced

risoni pasta • fresh ricotta • chopped basil, plus 1/4 cup small leaves • olive oil • capers, rinsed, drained • punnet cherry tomatoes, halved • wild rocket leaves • lemon juice • x 185g good-quality canned tuna in springwater, drained

fresh lasagne sheets • tuna in springwater (drained) • frozen peas • lemon juice • butter • plain flour • milk • grated cheddar • grated parmesan • bread crumbs • butter (melted) • garlic cloves (crushed) •

Tuna *I use Tuna in Springwater • Salt • Ground Black Pepper as required • thinly sliced Celery • finely chopped Red Onion • finely OR coarsely chopped Dill Pickled Cucumber • Mayonnaise *I use Japanese Mayonnaise • Bread • Butter • Iceberg Lettuce

serving Spaghetti • Salt for cooking Spaghetti • Onion *thinly sliced • small clove Garlic *finely chopped • Chilli Flakes • Oil • Tuna *I used Tuna in Springwater • Finely chopped Spring Onion • Crispy Chilli Oil *optional • Hot Water *Hot tap water is good • Dashi Powder • Soy Sauce •

Iceberg Lettuce *torn into bite-size pieces • Tuna *drained, I used Tuna in Springwater • Spring Onion *finely chopped • small clove Garlic *grated • Salt *plus extra if required • Asian Chicken Bouillon Powder *optional • ground Pepper OR Chilli • Toasted Sesame Seeds • Sesame Oil • Rice Vinegar

Continental Cucumber *about 130g • Carrot *crunchy fresh Carrot! • Red Onion *finely chopped • Tuna *I used Tuna in Springwater, drained • Salt *reduce it if Tuna is salty • Black Pepper as required • Japanese Mayonnaise • Soy Sauce *alter the amount to suit your taste • Chickpeas *rinsed and drained • Cherry Tomatoes OR Grape Tomatoes

Spinach *200g after blanched and squeezed • Toasted Sesame Seeds *ground • Soy Sauce • Sugar • Corn Kernels *frozen is OK • Tuna *drained, I used Tuna in Springwater • Japanese Mayonnaise • Rice Vinegar

Daikon (White Radish) *about 300g • Salt • tablespoonfuls Dried Cut Wakame • Tuna *I used Tuna in Springwater • Toasted Sesame Seeds • Sugar • Rice Vinegar • Soy Sauce • Sesame Oil • Crispy Chilli Oil *I used ‘Lao Gan Ma’ brand Crispy Chilli Oil

Celery *about 200g • Tuna *I used Tuna in Springwater, drained • small clove Garlic *grated • Soy Sauce • Sesame Oil • Toasted Sesame Seeds • Crispy Chilli Oil *plus extra for topping • Chilli Flakes for extra heat *optional • Salt *alter the amount to suit your taste

(*110g) Sardines in Springwater *drained • Choy Sum *OR other green leafy vegetable, e.g. Bok Choy • Sesame Oil • Sake (Rice Wine) *OR Mirin for slightly sweeter flavour • Soy Sauce • small clove Garlic *finely chopped • Chilli Flakes *optional, as required • serving warm Cooked Rice • Finely chopped Spring Onion • Toasted Sesame Seeds • Shichimi (Japanese Chilli Spice Mix) OR Ground Chilli

Sardines in Springwater *drained • large Spring Onion *sliced diagonally • Sesame Oil *OR Oil of your choice • serving warm Cooked Rice • Shichimi (Japanese Chilli Spice Mix) OR Ground Chilli *optional • Miso *White Miso recommended • Sake (Rice Wine) *OR Mirin for sweeter flavour • & 1/2 teaspoons (1/2 tablespoon) Sugar • Grated Ginger

Carrots *250 to 300g • Tuna *I used Tuna in Springwater • Toasted Sesame Seeds • Sesame Oil • Garlic • Salt *alter the amount • Asian Chicken Bouillon Powder *optional • Soy Sauce • Rice Vinegar • Chilli Flakes OR Ground Chilli as required

(*110g) Sardines in Olive Oil • *Note: If you use Sardines in Springwater, drain it, and add 1 tablespoon Olive Oil • small clove Garlic *finely chopped • Chilli Flakes as required • Sake (Rice Wine) *OR Mirin for slightly sweet flavour • Soy Sauce • serving warm Cooked Rice • Nori Sheet *torn into small pieces • Finely chopped Spring Onion • Toasted Sesame Seeds • Shichimi (Japanese Chilli Spice Mix) OR Ground Chilli *optional

serving Spaghetti • Salt for cooking Spaghetti • Butter • Corn Kernels *frozen is fine • small clove Garlic *grated • Tuna *I used Tuna in Springwater • Soy Sauce • Baby Spinach • Ground Black Pepper OR Chilli

Wombok *Today it weighed 450g • Salt *reduce the amount if Wombok is smaller OR to suit your taste • Sesame Oil • Chilli Flakes *OR as required • Tuna *I used Tuna in Springwater, drained • Seasoned Kombu (Kelp)

Wombok *Today it weighed 450g • Salt *reduce the amount if Wombok is smaller • Garlic *grated • Sesame Oil • Toasted Sesame Seeds • Asian Chicken Bouillon Powder *optional • Toban Djan (Chilli Bean Sauce) • Tuna *I used Tuna in Springwater • Spring Onion *finely chopped

Continental Cucumber *Today it weighed about 300g • Salt • lightly packed tablespoonfuls Seasoned Kombu (Kelp) • Sesame Oil • Tuna *drained, I used Tuna in Springwater • Toasted Sesame Seeds

Sardines *I used Sardines in Springwater, drained • grated Ginger • large Spring Onion *sliced diagonally • serving warm Cooked Rice • Toasted Sesame Seeds • Ground Sanshō *OR Ground Chilli, Pepper, etc • Sugar • Sake (Rice Wine) • Mirin *can be substituted with 1 tablespoon Sake & 1 teaspoon Sugar • Soy Sauce

Konnyaku (Konjac) • Sesame Oil • Garlic *finely chopped • Tuna *I used Tuna in Springwater • Spring Onion *finely chopped • Toasted Sesame Seeds • Soy Sauce • Mirin • Sugar *alter the amount to suit your tatse • Chilli Flakes *OR more

Continental Cucumber *about 100g, cut into small pieces • Red Onion *finely chopped • Boiled Soy Beans • Corn Kernels *thawed if frozen • Salt & Black Pepper • Tuna *I used Tuna in Springwater, drained • Japanese Mayonnaise • Soy Sauce *alter the amount to suit your taste

Celery Stalks *200 to 250g • Salt • Red Onion *thinly sliced • Tuna *I used Tuna in Springwater • Salt *if Tuna is not salted • Japanese Mayonnaise • Soy Sauce • Black Pepper

serving Cooked Udon *can be Spaghetti OR Konjac Noodles • Oil *I used Sesame Oil • Garlic *finely chopped • Chilli Flakes as required *optional • Enoki *add as much as you like • Tuna *I used Tuna in Springwater • Soy Sauce *reduce if Tuna is salted, 1 tablespoon is 15ml • Mirin • Spring Onion *finely chopped

(*185g) Canned Tuna in Springwater • Sake (Rice Wine) • grated Ginger • Oil *You don’t need it if you use Tuna in Oil • Curry Powder • Sugar *alter the mount • Soy Sauce • Toasted Sesame Seeds • servings warm Cooked Rice • *Additional Ingredients: Scrambled Egg, Corn Kernels, Peas, Edamame, Sautéed Spinach, Blanched Carrot, etc

Tuna *I used Tuna in Springwater • Garlic Chives (Nira) *cut into 3cm pieces • Sesame Oil • serving warm Cooked Rice • Egg Yolk OR 1 softly cooked whole Egg • Crispy Chilli Oil *optional • small clove Garlic *grated • Sugar • Toban Djan (Chilli Bean Sauce) • Soy Sauce • Mirin

*Note: Ingredients for 1 serving 'Tuna & Mayo Spaghetti' • serving Spaghetti • Tuna *I used Tuna in Springwater • Toasted Black Sesame Seeds *ground • finely chopped Onion • Soy Sauce • Japanese Mayonnaise • Salt & Pepper • Boiled Egg *cut in half • small piece Nori *cut out into small rounds