Vegetable fat

1% small curd cottage cheese • 1% milk • large eggs • cooked asparagus - cut to 1/2 inch pieces • bacon - cooked and chopped • mozzarella cheese - shredded • each salt and pepper

flour • baking powder • salt • black pepper • garlic powder • onion powder • large eggs • chopped spinach • shredded cheese • nonfat plain Greek yogurt • chopped scallions • neutral oil •

fresh brussel sprouts, washed, trimmed, and split • sugar • cup-ish vinegar. I used apple cider vinegar • Reserved Bacon fat- I added more when I started searing the sprouts. You can use olive oil instead • Salt, pepper, garlic powder to taste

okra (very finely chopped in a food processor or grated) • tahini (it is the source of fat and cohesion) • salt, garlic powder, and dried coriander

bacon, chopped into bite size pieces • unsalted butter • bacon fat • broccoli, chopped • medium sized onion, diced • salt • black pepper • smoked paprika • cayenne pepper (optional) • garlic, minced • flour • chicken broth (start with 2, add more if needed) •

cabbage • lean turkey • white or brown rice • avocado oil • onion • minced garlic • egg • chicken bouillon (optional) • dried parsley (optional) • Italian seasoning • black pepper • paprika •

Chicken Breasts, cut into bite size pieces • low-fat Greek Yogurt • Lemon Juice • Smoked Paprika • Garlic Powder • Onion Powder • Black Pepper • Panko Bread Crumbs • Olive Oil Spray • large Sweet Potato, cubed • –2 tsp Olive Oil • Black Pepper •

Bacon fat • Onion (medium, diced) • Garlic clove (minced) • Bell pepper (chopped) • All-purpose flour • Whole peeled tomatoes with juice (canned or fresh, chopped) • Fresh thyme • Salt • Ground black pepper • Chicken bouillon • Butter • Milk or cream

chopped kale • water • flaked seasalt • russet potatoes • pork jowl dices • very thin slices of dried ham • lemon + juice of other half • buttermilk or soy milk • garlic, peeled • Bacon fat from fried jowl bacon • dijon mustard • sprinkle crushed pepper •

large yellow onion diced • butter, unsalted • vegetable broth low sodium • can pumpkin puree • garlic minced • fresh ginger chopped • dried thyme • ground nutmeg • ground cinnamon • ground clove • coconut milk, canned full fat • sea salt optional •

extra virgin olive oil • medium yellow onion minced • minced garlic • 8- ounce bricks cream cheese full fat • mozzarella cheese divided • canned artichoke hearts drained and chopped (1 ½ cups) • frozen spinach packed and thawed • Greek yogurt plain • parmesan cheese • mayonnaise • sour cream

extra lean ground chicken • packages frozen spinach • finely chopped onion • egg white or fat-free egg substitute or 4 large eggs with yolks removed • bag of pork rinds • Italian seasoning • garlic powder • onion powder • salt • light butter • minced garlic • whipped cream cheese •

shredded zucchini • plain Greek yogurt (fat free) • allulose • vanilla extract • avocado oil • large egg • Carbquik (not packed) • unflavored whey protein concentrate • baking soda • baking powder • ground cinnamon • pumpkin pie spice •

large rutabaga - peeled and cut to 1/2" pieces • yellow onion - finely diced • large hard boiled eggs - cut to 1/4" pieces • low fat Greek yogurt • low fat mayonnaise • ranch dressing mix • celery seed • Salt and pepper to taste • Paprika and parsley for garnish (optional)

lean Pork chops, 1 1/4” thick • Meat marinade: water, garlic, star anise, ginger, palm sugar, soy sauce, pepper sauce, mirin rice wine • Pork Meat Sauce: tomato sauce, onion, leeks, sweet pepper, ginger, cumin, palm sugar, rice wine, garlic, sweet soy sauce, pepper sauce, crisp wokfried diced pork fat • Fried rice: basmati rice, chicken broth, eggs, sesame oil, turmeric, garlic, onion, ginger • For sweetsour vegetables: rice vinegar, palm sugar,turmeric, leek, cauliflower, bean sprouts, bok choy, sweet pepper, white onion, carrot, celery stick, cucumber • Serve with red pepper sauce • Serve with thick sweet soy sauce

small, young yellow summer squash, washed and sliced • butter • bacon fat(optional) • cooked bacon, chopped fine • heaping tablespoon minced onion (dried onion is fine) • Salt pepper onion and garlic powder to taste

Roast the asparagus in steak sauce: • green asparagus, half pound each, woody ends removed • Basting sauce from searing the steaks • Make the asparagus hollandaise soup: • woody ends of asparagus • coconut milk, canned or fresh made • Fresh farm egg yoke • meyer lemon juice • dijon mustard • Baste and sear the steaks: • thick new york strip steaks with fat cap on edge, 3/4 pound each, room temperature • sprays of olive oil •

lamb loin or leg of lamb, or lamb shoulder, bone in, fat removed • steamed artichokes, trimmed, placed top down in roasting pan • blanched fingerling potatoes, halved • blanched white boiler onions, trimmed, outer peels removed after blanching • diced roma tomatoes, flesh only • diced cured olives, black or green • greek yoghurt • fresh pulverized fresh rosemary in spice grinder • dried thyme leaves • dried mexican oregano • cracked black pepper • dijon mustard •

pork ribs • medium cabbage chopped • med onion chopped thick • carrot sliced 3/8” thick or to your liking • I use bacon fat but you can also use olive oil • crashed tomatoes • bay leaves • allspice balls • in the Balkan vegeta is very popular that’s what I use you can use salt to taste • Ground pepper to taste • hot paprika optional

microwaveable cauliflower florets, use only 1 1/4 cups of cooked cauliflower • low fat cottage cheese • low fat cream cheese • ranch dressing powder • fresh garlic • Salt and pepper to taste

Pork loin -Remove surface fat • Medium Onion • Small Potato • Medium Bell pepper -Any colour • Celery • Ground black pepper • Garlic powder or Granulated garlic • Italian herb mix (dry) • (1/16 tsp) Salt • Olive oil • Soup stock or No salt added Broth -Any kind

onion • fat cloves garlic • chickpeas • canned whole tomatoes • piment • dried moroccan mint (not peppermint) • paprika powder • chili powder • sugar • Black pepper to taste • Some fresh mint optional • medium aubergine 500 gr •

The broth: • water • beef • Any extra beef bones • diced onion • bayleaves • beef bouillion cubes • The garlic bread: • home baked bread • whole peeled minced elephant garlic bulb • The grizzle and fat from the soup meat • The soup ingredients: •

cooked chicken breast chopped • asparagus chopped • small onion chopped • heaping cup par boiled rice uncooked • chicken stock • healthy request cheddar cheese soup • shredded reduced fat cheddar cheese • Adobo seasoning & garlic powder

Olive oil spray • corn beef brisket (less fat, or trim fat off) • sauerkraut • water • Baby carrots • Baby potatoes cut in

Chicken thigh or breast -Skin and excess fat removed • Cabbage • Celery • Medium carrots • Medium potatoes • Medium Onion • Worcestershire Sauce • Ground black pepper • Garlic powder or Granulated garlic • Italian herb mix (dry) • Black eyed pea flour (Recipe # 16672693) • Rolled (Old-fashioned) or Quick-cooking Oats •

Pork loin -Remove surface fat • Medium Onion • Medium Bell pepper -Any colour • Coleslaw mix or Shredded Cabbage • Uncooked rice -Medium or Brown • Soup stock or no salt added broth -Any kind • Worcestershire sauce • Garlic powder or Granulated garlic • Italian herb mix (dry) • Ground black pepper • Olive oil

olive oil • ground cumin • sweet paprika • kosher salt • ground coriander • turmeric • ground black pepper • Cayenne pepper • large head cauliflower (about 2½ pounds), trimmed and cut into bite-size florets • large red onion, cut into ¼-inch wedges • Pita, naan or flatbread, for serving • coarsely chopped parsley, plus more for serving •