Shopping List
- 6 Canned Plum Tomatoes
- 3 Canned Sliced Peaches
- 2 Fresh Plum Tomatoes
- 1 Green Apples
- 1 Mangos
- 1 Pomegranate
- 1 Romaine Lettuce Heads
- 1 Shallots
- 4 Asparagus Spears
- 18 Brussel Sprouts
- 1 Ciabatta Loaf
- 2 English Cucumbers
- 1 Fresh Zucchini
- 4 Leaves of Lettuce
- 4 oz. Mixed Salad Leaves
- 1 Potatoes | Sweet Potatoes | Butternut Squash
- 2 Red Onions
- 7 Small Mixed-Color Heirloom Carrots
- 1 Small Red Onions
- 1 oz. Watercress Sprouts
- 1 White Onions
- 4 Yellow Bell Peppers
- 2 oz. Bay Leaves
- 1 oz. Chives | Green Onions
- 1 oz. Fresh Cilantro
- 3 oz. Fresh Mint Leaves
- 9 Garlic Cloves
- 1 tbsp. Ginger
- 3 Kaffir Lime Leaves
- 18 Mushrooms
- 12 Oyster Mushrooms
- 1 fl oz. Red Wine Vinegar
- 2 tbsp. Sunflower Oil
- 1 c. Coconut Sugar
- 2 Loaves of Pita
- 5 oz. Sabra Classic Hummus
- 12 fl oz. Apple Cider Vinegar
- 1 oz. Mayo
- 4 Slices of Bread
- 2 oz. Sun-Dried Tomato Paste
- 2 fl oz. Honey | Maple Syrup
- 10 oz. White Basmati Rice
- 5 c. Canned Chickpeas
- 7 oz. Assorted Pastas
- 1 fl oz. Hoisin Sauce
- 1 fl oz. Light Soy Sauce
- 1 oz. Thai Red Curry Paste
- 1 fl oz. Avocado Oil | Coconut Oil
- 2 Coconut Oil | Beef Tallow
- 1 oz. Fennel Seeds
- 1 oz. Fresh Tarragon
- 1 oz. Saffron
- 5 Crackers
- 1 fl oz. Marsala Wine | Dry Sherry
- 1 oz. Mixed Spice
- 1 c. Coconut Aminos
- 4 oz. Gorgonzola Cheese
- 2 oz. Feta Cheese
- 3 Frigo String Cheese Sticks
- 5 Eggs
- 9 oz. Crème Fraîche | Sour Cream
- 2 oz. Regular Yogurt
- 10 oz. Mixed Vegetables
- 2 Boneless Skinless Chicken Breasts
- 8 Dark Meat Chicken | Bonesless Pork Ribs
- 16 oz. Ground Turkey
- 2 Ribeye Steaks
- 12 oz. Smoked Kielbasa Sausage
- 4 Veal Escalopes
- 2 oz. Halloumi Cheese
- 2 c. Mixed Grains
Prep
Hard Boiled Eggs🌐
Total time: 12 min
Servings: 4
- 4 Eggs
- Place eggs in cold water, enough to cover the eggs by about an inch.
- Bring the water up to a rolling boil using high heat. Then remove from heat.
- Cover and let simmer for 10 minutes.
- Rinse eggs under cold water until they are chilled. Serve.
Breakfast
Egg Sandwich🌐
Total time: 20 min
Servings: 2
- 4 Hard Boiled Eggs
- 2 tbsp. Mayo, for filling
- 1 tsp. Dijon Mustard, for filling
- 1 tsp. Chives | Green Onions, finely chopped, for filling
- 1/4 tsp. Black Pepper, for filling
- 1/8 tsp. Kosher Salt, for filling
- 4 Slices of Bread
- 1/2 tsp. Butter, for bread
- 4 Leaves of Lettuce
- Place the eggs in a bowl and mash with a fork. Smaller egg white bits make a creamier filling.
- Add remaining filling ingredients and gently stir to combine.
- Butter the bread and top each slice with a lettuce lead. Divide the filling between 4 pieces of bread and spread evenly edge to edge.
Turkey Breakfast Sausage🌐
From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 45 min
Servings: 4
- 1 lb. Ground Turkey
- 2 tsp. Fennel Seeds, ground
- 1/2 tsp. Garlic Powder
- 1/4 tsp. Sea Salt & Black Pepper, to taste
- 1 tbsp. Avocado Oil | Coconut Oil
- In a medium-sized mixing bowl, combine and mix the first 4 ingredients (ground turkey through salt and pepper), and refrigerate for at least 30 minutes to firm the meat texture.
- Once the mixture has been cooled, form into patties and place on a lined plate.
- In a large skillet, heat oil on medium heat. Once oil is hot, add the patties. Cook for about five minutes per side, or until no longer pink in the middle.
Lunch
Stuffed Sweet Peppers🌐
Use red or orange (bell) peppers if you prefer, or a combination of the two.
Total time: 20 min
Servings: 4
Equipment: Mortar & Pestle & Food Processor
- 4 Yellow Bell Peppers, halved lengthways and seeded
- 3 Garlic Cloves, finely chopped
- 2 Fresh Cilantro roots, finely chopped
- 1 Eggs, lightly beaten
- 3 c. Mushrooms, quartered
- 1 tbsp. Light Soy Sauce
- 1/2 tsp. Granulated Sugar
- 3 Kaffir Lime Leaves, finely chopped
- 1 tsp. Thai Red Curry Paste
- In a mortar or spice grinder pound or blend the garlic with the coriander roots. Scrape into a bowl.
- Put the mushrooms in a food processor and pulse briefly until they are finely chopped. Add to the garlic mixture, then stir in the curry paste, egg, sauces, sugar and lime leaves.
- Place the pepper halves in a single layer in a steamer basket. Spoon the mixture loosely into the pepper halves.
- Bring the water in the steamer to the boil, then lower the heat to a simmer. Steam until the flesh feels tender when tested with a knife tip. Serve hot.
Baked Saffron Rice🌐
From Jamie Oliver's 5 Ingredients
Total time: 26 min
Servings: 4
- 2 Red Onions
- 1/2 tsp. Saffron
- 4 tbsp. Regular Yogurt
- 4 tbsp. Sun-Dried Tomato Paste
- 4/3 c. White Basmati Rice
- Preheat the oven to 400°F. Peel and finely chop the red onions. Place a 12x10-inch roasting pan on a high heat on the stove, pour in 1 tablespoon of olive oil, add the onions, and fry for 4 minutes, or until soft and sweet, stirring regularly. Meanwhile, place half the saffron in 2½ cups of boiling kettle water. In a bowl, cover the remaining saffron with 1 tablespoon of boiling water, steep for 10 seconds, then mix with the yogurt and put aside.
- Stir the tomato paste, rice, and a pinch of sea salt and black pepper into the onion pan, then pour in the saffron water and bring to a boil. Once boiling, carefully transfer to the oven for 15 minutes, or until the rice has absorbed all the liquid, fluffed up beautifully, and is golden and crisp on top.
- Spoon the saffron yogurt over the rice, drizzle it all with 1 tablespoon of extra virgin olive oil, fork and mix it all together, and dish up.
Island Salad🌐
From Jamie Oliver's 5 Ingredients Mediterranean
Total time: 15 min
Servings: 2
Equipment: Stove
- 1 English Cucumbers
- 2 Loaves of Pita
- 15 oz. Canned Sliced Peaches, in juice
- 4 oz. Mixed Salad Leaves
- 2 oz. Halloumi Cheese
- Using a vegetable peeler, peel the cucumber lengthways into long delicate ribbons, discarding the seedy core, and place in a bowl with a pinch of sea salt and black pepper, and 1 tablespoon each of red wine vinegar and extra virgin olive oil. Toast the pitas until golden, then slice into strips and arrange around the edges of two plates.
- Place a large non-stick frying pan on a high heat. Drain and roughly chop the peaches (reserving the juice), then place in the pan with a good splash of the reserved juice, and season with pepper. Warm through for a few minutes while you toss the salad leaves with the dressed cucumber, and plate up. Remove the peaches to a bowl, give the pan a quick wipe with a ball of paper towel, then use the fine side of a box grater to grate half the halloumi over the surface of the pan (like a lacy doily). Leave on the heat for 1 to 2 minutes, or until golden on one side, then tip directly over one of the plates, using a spatula to each it away from the pan, if needed. Repeat with the remaining halloumi for the second plate. Spoon over the peaches, and tuck straight in.
Adobo🌐
From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 125 min
Servings: 8
- 3 lb. Dark Meat Chicken | Bonesless Pork Ribs
- 1 c. Coconut Aminos
- 1 c. Apple Cider Vinegar
- 1/4 c. Coconut Sugar
- 1 tsp. Ginger
- 6 Garlic Cloves
- 2 Bay Leaves
- Add all ingredients to a slow cooker, and cook on low for 6-8 hours.
- Alternatively, add all ingredients to a pot, ensuring the liquid just coveres the meat, and cook on the stove top over medium heat for 1½ - 2 hours. stirring occasionally. If the liquid does not cover the meat, increase the amount of coconut aminos and apple cider vinegar in a 1:1 ratio until the meat is covered.
- Serve with white or brown rice, quinoa, or cauliflower rice. Alternatively, you can serve over sautéed greens.
Dinner
Escalopes of Veal with Cream Sauce🌐
If they are too thick, flatten the escalopes with a rolling pin. It'll help to cut down the cooking time.
Total time: 20 min
Servings: 4
Equipment: Stove
- 1 tbsp. All-Purpose Flour
- 4 Veal Escalopes
- 2 tbsp. Sunflower Oil
- 1 Shallots, chopped
- 2 c. Oyster Mushrooms, sliced
- 2 tbsp. Marsala Wine | Dry Sherry
- 1 c. Crème Fraîche | Sour Cream
- 2 tbsp. Fresh Tarragon, chopped
- 1/4 tsp. Salt & Black Pepper
- Season the flour and use to dust the veal, then set the meat aside.
- Heat the oil in a large frying pan and cook the shallot and mushrooms for 5 minutes. Add the escallops and cook over a high heat for about 1(1/2) minutes on each side. Pour in the Marsala or sherry and cook until reduced by half.
- Remove the escalopes from the pan. Stir in the crème fraîche, tarragon and seasoning into the juices in the pan and simmer gently for 3–5 minutes, or until the sauce it thick and creamy.
- Return the escalopes to the pan and heat through for 1 minute before serving with the sauce, noodles and broccoli.
Kielbasa Skillet🌐
From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 25 min
Servings: 2
- 1 tbsp. Coconut Oil | Beef Tallow, for cooking
- 1 White Onions, diced
- 3/4 lb. Brussel Sprouts, cut in half
- 1/2 lb. Potatoes | Sweet Potatoes | Butternut Squash, diced into ½-inch cubes.
- 12 oz. Smoked Kielbasa Sausage, uncured, sliced into ¼-½ inch slices
- 1/2 c. Mustard
- 1/2 c. Apple Cider Vinegar
- 1/4 c. Honey | Maple Syrup
- 1/4 tsp. Sea Salt
- In a large skillet, over medium-high heat, add the coconut oil or beef tallow. When melted, add the onion and cook until translucent, about 5 minutes.
- Add the Brussel sprouts and potatoes, and continue cooking for another 5 minutes.
- Lastly, add the sausage to the skillet and cook for another 5 minutes, or until all of the veggies are cooked through.
- Season with sea salt to taste.
- Whisk together the mustard, apple cider vinegar and honey/maple syrup in a bowl, and use as a dip, or pour over the dish.
Hoisin Chicken Lettuce Cups🌐
From Jamie Oliver's 5 Ingredients
Just toss it all in a salad bowl if you prefer.
Total time: 12 min
Servings: 3
Equipment: Stove | Grill
- 1 Mangos
- 2 tbsp. Hoisin Sauce
- 2 Boneless Skinless Chicken Breasts
- 1 Romaine Lettuce Heads, 10 oz
- 1 c. Watercress Sprouts
- Put a grill pan on high heat. Cut the two cheeks off the mango, slice each into three lengthways, then slice off the skin and discard. Dice all the flesh into ½-inch cubes. Scrunch the stone over a bowl, to extract any pulp and juice, mix with the hoisin to make a dressing, and divide between two little bowls.
- Flatten the chicken breasts by pounding them with your fists until the fat end is the same thickness as the skinny end. Rub with 1 tablespoon of olive oil and a pinch of sea salt and black pepper. then grill for 2-3 minutes on each side, or until bar-marked and cooked through. Meanwhile, trim the lettuce, click the leaves apart, and divide between two plates, snipping the cress alongside.
- Divide up the mango and the hoisin bowls. Slice chicken and arrange on the plates, then tuck in, using the lettuce cups as a receptable to hold everything.
Steak and Blue Cheese on Ciabatta🌐
Part-baked bread cooks in about 8 minutes in a hot oven, but if even that is too long, just warm a regular baked ciabatta or French stick.
Total time: 20 min
Servings: 2
Equipment: Oven & Stove
- 1 Ciabatta Loaf, part-baked
- 2 Ribeye Steaks
- 1 tbsp. Olive Oil
- 4 oz. Gorgonzola Cheese, sliced
- 1/4 tsp. Salt & Black Pepper
- Bake the ciabatta according to the instructions on the packet. Remove from the oven and leave to rest while you cook the steak.
- Heat a griddle pan until hot. Brush the steaks with the olive oil and lay them on the griddle pan. Cook for 2–3 minutes on each side, depending on the thickness of the steaks.
- Remove the steaks and set them aside to rest. Meanwhile, cut the load in half and split each half horizontally.
- Cut the steaks in half lengthways, so each is only half as thick as before. Moisten the bread with the pan juices, then make into sandwiches using the steak and cheese. Season well and serve.
Tasty Chickpea Soup🌐
From Jamie Oliver's 5 Ingredients Mediterranean
Total time: 35 min
Servings: 4
Equipment: Stove
- 10 oz. Mixed Vegetables, onion, carrot and celery
- 1 tsp. Mixed Spice, plus extra to serve
- 30 oz. Canned Chickpeas
- 28 oz. Canned Plum Tomatoes
- 7 oz. Assorted Pastas, dried
- Tip the mixed veg into a large, deep pan on a medium heat with 1 tablespoon of olive oil and the mixed spice. Cook for 10 minutes, or until golden, stirring regularly. Tip in the chickpeas (juices and all), then scrunch in the tomatoes through clean hands, followed by 2 cans' worth of water and the pasta, snapping any bigger bits as you go. Bring to a boil, then reduce to a simmer and leave to blip away for 20 minutes, or until thickened and reduced, stirring and mashing occasionally, and adding splashes of water, if needed. Season to perfection with sea salt and black pepper, and serve with a drizzle of extra virgin olive oil and an extra pinch of mixed spice, if you like.
Sides
Carrot & Grain Salad🌐
From Jamie Oliver's 5 Ingredients
Total time: 18 min
Servings: 2
Equipment: Stove
- 12 oz. Small Mixed-Color Heirloom Carrots
- 1 Pomegranate
- 2 oz. Fresh Mint Leaves
- 8 oz. Mixed Grains, cooked
- 3/2 oz. Feta Cheese
- 1 tbsp. Red Wine Vinegar
- 2 tsp. Olive Oil
- Wash the carrots, halve any larger ones, then place in a large cold non-stick frying pan with 1 tablespoon of olive oil and a pinch of sea salt and black pepper. Put on a medium-high heat for 15 minutes, or until golden and tender, tossing regularly. Meanwhile, halve the pomegranate, squeeze the juice from on half through a sieve into a large bowl, add 1 tablespoon of red wine vinegar and 2 teaspoons of extra virgin olive oil. Finely chop the top leafy half of the mint (reserving a few nice leaves), stir into the bowl, then taste and season to perfection.
- Transfer the carrots to the dressing bowl while you toss the grains in the pan for 1 minute with a splash of water to warm through. Tip into the bowl and mix with the dressed carrots, then divide between your plates.
- Holding the remaining pomegranate half cut-side down in your fingers, bash the back of it with a spoon so all the seeds tumble over the salads. Crumble or grate over the feta, sprinkle over the reserved mint leaves, and tuck in.
Baked Zucchini🌐
Total time: 15 min
Servings: 2
Equipment: Oven
- 1 Fresh Zucchini
- 1 tbsp. Olive Oil
- 1/4 tsp. Sea Salt & Black Pepper
- Preheat the oven to 425°F.
- Slice the zucchini into medium-thick slices and toss with olive oil, salt, and pepper.
- Place the zucchini in a non-stick baking dish and bake for 10 to 15 minutes, or until tender.
Naked Salad Tunisienne🌐
From Jamie Oliver's 5 Ingredients Mediterranean
Total time: 18 min
Servings: 4
- 1 Small Red Onions
- 2 Fresh Plum Tomatoes
- 1 Green Apples
- 1 English Cucumbers
- 1 oz. Fresh Mint Leaves
- Peel the onion, quarter and seed the tomatoes, core the apple and trim the cucumber, then take care to very finely dice everything. Pick the baby mint leaves and reserve for garnish, then very finely chop the rest, discarding the stems. Dress everything with 3 tablespoons of extra virgin olive oil and 2 tablespoons of red wine vinegar, then season to perfection with sea salt and black pepper and scatter over the reserved mint leaves. Great served with warm flatbreads.
Steamed Asparagus🌐
Total time: 10 min
Servings: 4 oz.
Equipment: Stove
- 1/2 c. Asparagus Spears
- Fill a pot with water. Set a steaming basket above the water and lay the asparagus in the basket. Bring the water to a boil and cover the pot and steaming basket with a lid. Steam for 7 minutes.
