8 springwater Recipes

sardines , in springwater, drained, lemon , juice and rind of, yoghurt, natural low-fat, low fat cottage cheese, cm piece cucumbers, finely chopped, fresh basil leaf, finely chopped, garlic salt (to taste), fresh ground black pepper , to taste, cucumbers, made into twists, for garnish, parsley, for garnish

dry white wine, vegetable stock, cumin seed, garlic cloves, minced, hot pepper flakes, mineral water, white mushroom, sliced, fresh shiitake mushrooms, sliced, red bell pepper, seeded fine chopped, angel hair pasta (optional), salt, scallion, see note

chickpeas, drained and rinsed, tuna in springwater , darined, flaked, squeezed lemon juice, tahini (sesame seed paste), garlic, crushed, warm water

red capsicum, chopped, canned tuna (in springwater or olive oil), crushed bottled chili pepper, crushed bottled garlic, good quality olive oil, frozen peas, celery, finely diced, carrots, grated, leek, finely sliced (optional), milk, butter, plain flour, cheese, grated, salt and pepper

pasta (any shape or size will do!), fresh spinach (can use frozen if fresh not available), red pasta sauce, approximately canned tuna (in brine or springwater), mixed herbs, salt, pepper