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You're absolutely right that mere lists of ingredients are not copyrightable, and that, to receive any copyright protection for a recipe, you must present it in some way that demonstrates at least some creativity (your "expression" of the "idea). If you manage that, then the creative additions or presentation may be protectable. And, as you say, it must be in your own words, since using someone else's words--THAT PERSON'S creative additions to the mere ingredients--would be to run the risk of infringing someone else's copyright.