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extra virgin olive oil • kale leaves, shredded and stems removed, or 1 bunch watercress, rinsed • carrots, diced • broccoli, chopped • leek or onion, finely diced • white beans • hot water • garlic cloves chopped • lemon or orange zest + juice • dried parsley, rosemary, or oregano, or a bit of each • black pepper, to taste • hot pepper flakes, optional •

chayote per serving, peeled and flesh cut into 1 cm cubes • mild Indian chili powder per serving • turmeric powder per serving • cumin powder per serving • salt, or more, to taste, if you're not on a salt restricted diet • oil or ghee • onion or about 1 medium-sized shallot per serving • garlic clove, or 1/4 teaspoon of granulated garlic powder, per choko • beans per serving, drained - kidney beans, pinto beans, and black beans all work well in this recipe and you can use a bean mix! • frozen corn per serving • tomato per serving, or use a whole tomato per serving if you're not on a potassium restricted diet • capsicum per serving, any colour •

quick cooking oats • dairy, rice, almond, or oat milk • fruit of choice - I use 1/4 cup blueberries or raspberries, fresh or frozen OR 1 small apple, cored and chopped • brown sugar or honey • ground cardamom • nutmeg • pumpkin seeds • nut butter (peanut butter, almond butter, etc), optional

flour tortilla (2 per person) • eggs (3 per person) • ground cumin • ground chili powder • coriander leaves (optional) • hot pepper sauce (Kaitaia, Tabasco, etc), or to taste • salt, or more to taste (optional) • shallot or white onion, diced • capsicum, chopped, 1/2 tomato, chopped, or a handful spinach • white button mushrooms (or 1-2 swiss brown mushrooms), diced • sprinkle of grated cheese (I use lactose-free), per tortilla • oil (to grease the pan)