Words

Burger patties • Marinade • Worcester sauce • Garlic powder • Spices • Onion powder • Hot sauce • Tomatoes • Green bell peppers • Lettuce • Cheese • Italian seasoned bread and butter pickles •

Prosciutto • Oliveloaf • Hot Capicolla • D'affinois Fromage (Fromage is just the French word for cheese) • Smoked Gouda • Soy Sesame Crackers • Pickled Garlic 🧄 • Mix of Olives 🫒 I used Castelvetrano, Kalamata & Frescatrano • Marcona Almonds • Grapes 🍇 • Cherries 🍒

lemon juice • sweet vermouth • brandy • chartreuse

ground beef ( turkey) • Sloppy Joe mix • French fries • Hot sauce ( adjust to your taste ) • Cheese whiz ( melted pepper jack is great also )

loosely shredded or chopped roast turkey • minced onion • diced fresh apple • dried cranberries (raisins, dried cherries, and chopped dried apricots would also work great) • to 1/4 cup chopped fresh herbs (whatever you like and have on hand words) or use 1 to 2 teaspoons dried • chopped pickled peppers (if you only have regular cucumber pickles, that's fine, too) • mayonnaise depending on creamy you like it • mustard • pickle juice (from whichever pickles you ended up using) • black pepper • salt to taste (you probably won't need much between the seasoning on your turkey and the salt in the mayo, mustard, pickles)

Heavy cream • Sugar • Kinako • the ratio of heavy cream to sugar to kinako is 10:1:1 In other words, • i recommend adding 1 pinch of salt When using it on pastries,

gin • maraschino • green Chartreuse • lime juice

eggs large size • tomatoes 2 cans of chopped Italian (each can 400g / 14oz.) • onion 200g / 7 oz. (chopped) • Greek yogurt 2 tablespoons plain low fat (0%) • capsicum peppers 2 red (about 150 g / 6 oz. each -seeded and chopped) • tomato 1 tablespoon purée • garlic 2 teaspoons powder • chili powder 1 teaspoon • paprika 1 teaspoon • cumin ½ teaspoon ground • parsley 2 teaspoon dried • cayenne pepper 1 pinch •

white fish filets / 14 oz . • potato floury / 17½ oz . • broccoli (fresh or frozen) / 5 oz . • peas (frozen) / 5 oz . • red pepper (chopped fine) / 5 oz . • onion (chopped fine) / 3½ oz . • flat leaf parsley (chopped and destalked) / 1 oz . • lemon juice • plain flour • sweet potatoes (cut into wedges) / 36 oz . • arugula rocket / wild / 2½ oz . • spinach baby leaf / 2½ oz . •

chicken breast meat (chunked) / 17½ oz. • sausages low fat (sliced) / 9 oz. • onion (sliced) / 7 oz. • carrots (sliced) / 5 oz. • celery (sliced) / 3½ oz. • spinach / 7 oz. • potatoes new (chunked) / 14oz. • chicken stock (hot) / 17 fl. oz. • Dijon mustard • mixed Italian herbs • bay leaf • “Spray2Cook” (a word used to describe any low-cal. non-stick cook’s oil spray)

eggs large • egg whites large • Zucchini Courgette / * (chopped) / 5 oz. • bacon lean medallions** (chopped) / 3½ oz. • onions (chopped) / 3½ oz. • cherry tomatoes (quartered) / 3½ oz. • black pepper ground • “Spray2Cook” (a word used to describe any low-cal. non-stick cook’s oil spray) • summer squash * or any other • ** or lean gammon (cubed)

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

sausages low fat (less than 3% fat) / 7 oz . • apples eating (about 2 small) / 7 oz . • white onion (thinly sliced) / 5 oz . • tomatoes chopped tinned / 7 oz . • black pepper ground • “ Spray2Cook ” (a word used to describe any low-cal. non-stick cook’s oil spray)

pork escalope (cut into cubes) / 17½ oz. • white onion (sliced) / 10 oz. • red peppers (sliced) / 12 oz. • vegetable stock ) /4¼ fl. oz. • crème fraîche (low fat) / 6¾ fl. oz. • tomato purée • paprika • parsley dried chopped • garlic powder • cornstarch cornflour / • “Spray2Cook” (a word used to describe any low-cal. non-stick cook’s oil spray)

chicken breast (skin off diced) / 17½ oz . • onion (chopped fine) / 8 oz . • mushrooms sliced / 10 oz . cans • pasata • garlic powder • parsley dried • bay leaf • garlic powder • black pepper ground • “ Spray2Cook ” (a word used to describe any low-cal. non-stick cook’s oil spray) • carrot / 2½ oz . • onion / 5 oz . •

white fish (cubed) / 14oz. • shrimp prawns / (uncooked) / 14oz. • scallions spring onions / (thinly sliced) / 2 oz. • red pepper (diced) / 1 oz. • pepper yellow (diced) / 1 oz. • lemon juice • crème fraîche (low fat) • garlic powder • white pepper ground • “Spray2Cook” (a word used to describe any low-cal. non-stick cook’s oil spray)

eggs large • chicken sausages low fat / 5 oz . • potato (small cubes - skin on) / 9 oz . • onions (diced) / 3 oz . • pepper green (diced) / 3 oz . • mushroom diced / 3 oz . • plum tomatoes chopped / 14 oz . cans • black pepper ground • Basil leaves (chopped) • “ Spray2Cook ” (a word used to describe any low-cal. non-stick cook’s oil spray)

Egg Plant Aubergines / (8mm / ⅓ inch slices) / 21 oz . • salt • “ Spray2Cook ” (a word used to describe any low-cal. non-stick cook’s oil spray) • lamb lean steak (chopped small) / 17½ oz . • tomatoes chopped (½ a can) / 7 oz . • onion (chopped) / 5 oz . • carrot (chopped) / 3½ oz . • celery (chopped) / 2½ oz . • tomato purée • garlic granules • mixed herbs • mint dried •

ground beef fat (chilled) / 17½ oz . < 5 % • pasta dried shapes / 7 oz . • onion (coarsely chopped) / 7 oz . • celery (chunked) / 5 oz . • garlic (finely chopped) • rosemary fresh • tomatoes x chopped Italian / 14 oz . tins • beef stock cube • tomato purée • cheese hard Italian (grated or shaved) • thyme dried • cornstarch cornflour / •

fish smoked (cubed) / 5 oz. • potatoes (peeled and cubed) / 10 oz. • red onion (coarsely chopped) / 3½ oz. • pepper green or yellow (coarsely chopped) / 2½ oz. • cherry tomatoes (quartered) / 2½ oz. • milk skim / 3½ fl oz. • eggs large (hard boiled - chopped) • curry powder medium • white pepper • “Spray2Cook” (a word used to describe any low-cal. non-stick cook’s oil spray)

Turkey Breast Steak / 9 oz . • Ham slices of Parma (15g / ½ oz. each slice) • onions (chopped) / 2 oz . • turkey chicken stock or / 4¼ fl . oz . • sage dried • onion powder • garlic powder • black pepper a twist of ground • sauce Worcester • “ Spray2Cook ” ( a word used to describe any low - cal . non - stick cook ’ s oil spray

ground beef low fat (<5%) / 17½ oz . • pasta dried sheets / 7 oz . • onion (diced) / 9 oz . • carrot (diced) / 3½ oz . • celery (diced) / 3½ oz . • mushroom (diced) / 7 oz . • garlic (finely chopped) • tomatoes chopped Italian / 14 oz . tins • beef stock cube • tomato purée • cheddar cheese low fat (grated) / 2½ oz . • dried Italian herbs •

Eggs large • cherry tomatoes (quartered) / 8 oz . • pepper yellow (chopped) / 2 oz . • scallion spring onion / (chopped) / 2 oz . • black pepper ground • sea salt 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)

onion (1 large – chopped) / 8 oz. • carrot (3 medium – cubed) / 6 oz. • potato (2 large – peeled and cubed) / 16 oz. • celery (3 sticks – sliced) / 9 oz. • cabbage (shredded) /4½ oz. • spinach (chopped /4½ oz. • plum tomatoes x chopped / 14oz. cans • butter cannellini beans x or / 14oz. cans • spaghetti , broken into short lengths / 5 oz. • tomato purée (or cassata) • vegetable stock / 60 fl. oz. • mixed Italian herbs •

lambs kidneys (skinned) / 28 oz . • onion (sliced)* / 3½ oz . • lamb stock (or beef) / 8½ fl . oz . • milk skim / 4¼ fl . oz . • tomato purée • red wine vinegar • marjoram • paprika • black pepper ground • cornstarch cornflour / • “ Spray2Cook ” (a word used to describe any low-cal. non-stick cook’s oil spray)

chicken breast cubed / 6 oz . • well mixed stir fry veg - choose from : / 14 oz . • Baby corn • (frozen and blanched in boiling water or fresh) • Bean sprouts • (fresh or canned) • Bell peppers • (thin strips mixed colors) • Broccoli • (frozen and blanched in boiling water or fresh, florets with stems) • Cabbage • (shredded) • Carrot • (matchstick size batons – cut from fresh or canned) • Mushroom • (sliced fresh or canned button) • Onion • (sliced) • Red onion • (sliced) • Scallion spring onion • / (halved then sliced lengthways) •

pasta dried shapes / 14oz. • mushrooms (chopped) / 6 oz. • shallots (thinly sliced) / 5 oz. • porcini paste • crème fraîche (low fat) • vegetable stock / 6¾ fl. oz. • cheese hard Italian (grated or shaved) • garlic powder • sage dried • pepper Ground • “Spray2Cook” (a word used to describe any low-cal. non-stick cook’s oil spray

pasta dried pieces / 5 oz . • Low fat (<5%) meatballs (about 16, halve and re-roll if larger meatballs used) / 10 oz . • pickling onions (about 8 - sliced) / 6 oz . • celery (cut 3 times lengthways then across the grain into cubes) / 5 oz . • mushrooms (cubed) / 6 oz . • tomatoes chopped / 7 oz . (½ x 1 can) • babybel light (chopped into about six pieces each) • water boiling / 6 fl . oz . • beef stock cube • garlic salt ground and • mixed Italian herbs * • black pepper •