evoo • At least half of a medium onion (sweet are best, but any are OK) • medium carrot • mushrooms • of a green bell pepper • of a red bell pepper • of a zucchini • broccoli or cauliflower stems • Sea salt • Fresh ground black pepper • Italian seasoning • Garlic powder •
Banana, a bit too ripe to eat • Milk, Skim if limiting calories • Vanilla - I use a bit more, maybe 2 • Packets sweetener - I use Splenda • Ice Cubes • Nutmeg
