1 tsp vegetable oil 95 g chopped onion 1 minced garlic clove 1.5 L water or chicken broth or 4 tsp of cubes chicken bouillon 480 g package tofu (calcium-set), silken, patted dry and cut 2 chopped tomatoes 3 chopped green onions (optional) 600 g fresh spinach leaves, washed and dried, torn or cut (if large) or 1 box frozen chopped spinach, thawed and squeezed dry 1 Tbsp (15 mL) soy sauce Read more
360 g  Neufchatel cheese, softened (or other cream cheese) 240 mL strawberry yoghurt  1 Tbsp sugar  1 tsp vanilla  ¼ tsp salt  200 g (approximate) fresh strawberries, sliced 150 g orange sections, cut in half  1 can crushed pineapple, drained   (or fresh) 75 g dried currants  Salad greens Read more
1 L water 240 g corn meal (or polenta, uncooked) 1 can whole kernel corn mixed with red peppers 1 can green chiles 1/2 tsp salt 15 g margarine or but 400 g cheese (Cheddar or similar), low-fat, shredded 1 can black or pinto beans Garnish cilantro sprigs 1 red bell pepper (cut into rings)   Read more
1 onion (peeled and chopped) 1 Tbsp olive or vegetable oil 2 cloves garlic (peeled and finely chopped) 3 carrots (diced into small pieces) 1 potato (diced into small pieces) 1 celery stalk (diced into small pieces) 1 zucchini (diced into small pieces) 400 g canned, diced tomatoes (including liquid) 100 g lentils 2000 mL water 1 cube chicken bouillon Read more
Crepes: 40 g. whole wheat flour 1 egg 1 dl milk Salt, nutmeg 15 g Butter for cooking   Filling: 1 Tbsp butter 2 shallots, finely diced 100 g mixed nuts – finely diced (walnuts, hazel nuts, pine nuts, pistachio) 1 hand full chives, finely diced 150 g. quark (or substitute with fromage frais or fromage blanc) Read more
85 g trimmed and chopped watercress Juice of ½ lemon 200 g Greek-style yoghurt Read more
Ingredients 200 g  50 g  25 g30 ml    feta cheesewalnutsrucolaca. 1/2 garlic clove (use more or less as desired)extra virgin olive oilground pepperbaguette or other similar bread, in slices for toasting   Read more
Ingredients   80 g     2 dl  Nutella (or apple sauce is also a favourite)flour (white or whole grain flour)2 eggsmilksprinkle of salt       Read more
Ingredients 6 tbsp  425 ml                   10 g flour3 eggsmilksaltoil       Read more
Ingredients 1.5 kg30 g200 g1.5 l  potatoesbutterthinly sliced Tomme de Savoie cheesesoup stock (from cubes)Nutmeg, salt and pepper       Read more


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