Shopping List
- 1 Green Apples
- 1 Avocados
- 1 Lemons
- 2 Limes
- 2 Beets
- 1 Broccoli Crowns
- 2 Fresh Plum Tomatoes
- 1 Red Tomatoes
- 1 Tomatoes
- 13 Asparagus Spears
- 1 Red Bell Peppers
- 1 Yellow Bell Peppers
- 2 Cucumbers
- 1 English Cucumbers
- 7 oz. Fresh Cavolo Nero
- 1 c. Fresh Spinach
- 1 oz. Green Onions
- 4 Leaves of Lettuce
- 8 Leaves of Romaine Lettuce
- 8 Leaves of Romaine Lettuce | Leaves of Butter Lettuce
- 32 oz. Mixed Roasting Vegetables
- 1 Onions
- 1 Red Onions
- 1 Small Red Onions
- 1 Shallots
- 4 Slices of Bread
- 1 oz. Bay Leaves
- 1 oz. Chives
- 1 oz. Chives | Green Onions
- 30 g Fresh Cilantro
- 1 g Fresh Dill
- 1 tbsp. Fresh Ginger
- 1 oz. Fresh Mint Leaves
- 1 oz. Fresh Thyme
- 6 Garlic Cloves
- 1 tbsp. Ginger
- 1 fl oz. Lime Juice
- 2 Salami
- 3 oz. Arborio Rice
- 5 oz. White Basmati Rice
- 7 oz. Assorted Pastas
- 8 oz. Fusilli Pasta
- 5 oz. Spaghetti Pasta
- 30 oz. Canned Chickpeas
- 4 oz. Raw Red Lentils
- 15 oz. Canned Red Kidney Beans
- 28 oz. Canned Plum Tomatoes
- 1 oz. Allspice
- 1 oz. Curry Powder
- 1 oz. Dried Ginger
- 1 oz. Mixed Spice
- 1 oz. Dried Oregano
- 1 g Dried Parsley
- 1 oz. Light Sesame Seeds
- 1 oz. Sesame Seeds
- 1 fl oz. Apple Cider Vinegar
- 1 fl oz. Rice Vinegar | Apple Cider Vinegar
- 1 fl oz. Apple Cider Vinegar | Lemon Juice
- 1 oz. Mayonnaise
- 1 fl oz. Red Wine Vinegar
- 5 fl oz. Cooking Oil
- 1 fl oz. Coconut Aminos
- 1 oz. Sriracha
- 5 Kimchi
- 1 oz. Tomato Paste
- 2 oz. Unsweetened Creamy Peanut Butter
- 17 Crackers
- 2 oz. Shredded Cheddar Cheese
- 1 c. Plain Coconut Milk | Plain Coconut Yogurt
- 8 Eggs
- 4 Bacon Slices
- 2 Boneless Skinless Chicken Breasts
- 2 oz. Cheddar Cheese
- 9 oz. Frozen Shelled Edamame Beans
- 10 oz. Mixed Vegetables
- 1 oz. Parmesan Cheese
- 4 oz. Dry-Roasted Salted Peanuts
- 1 oz. Ricotta Cheese
- 6 oz. Frozen Green Peas
Prep
Hard Boiled Eggs🌐
Total time: 12 min
Servings: 4
Equipment: Stove
- 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.
Peanut Sauce🌐
You can substitute with peanut butter with almond or cashew butter.
Total time: 5 min
Servings: 4 fl oz.
- 1 Garlic Cloves, grated or processed in food processor
- 3 tbsp. Unsweetened Creamy Peanut Butter
- 3 tbsp. Cooking Oil
- 3 tbsp. Honey
- 2 tbsp. Lime Juice
- 1 tbsp. Rice Vinegar | Apple Cider Vinegar
- 1 tsp. Sriracha
- 1/4 tsp. Sea Salt
- 1/8 tsp. Dried Ginger
- Mince garlic and place it in a bowl. Add all other sauce ingredients and whisk until well combined.
- Pour desired amount of peanut sauce over salad, toss. If you have left over sauce, place in a small bowl and serve on the side.
Pan-Fried Chicken Breast Fillets🌐
If you salted and browned it right, your chicken will start with great flavor that you can further enhance with other seasonings.
Total time: 15 min
Servings: 4
Equipment: Stove
- 2 Boneless Skinless Chicken Breasts
- 1 tsp. Cooking Oil
- 1/4 tsp. Kosher Salt
- Start with thin pieces of chicken - you can either buy it thin sliced at the store, or butterfly and pound to even thickness. Pat dry with a paper towel - moisture is the enemy of browning. Sprinkle both sides with kosher salt.
- Get your pan nice and hot over medium-high heat (I recommend stainless steel or cast iron), until a droplet of water skitters over the surface. Add a little oil, just enough to coat, and lay down the chicken. If it does not instantly sizzle, your pan wasn't hot enough. Leave them alone for at least four minutes to develop a nice golden crust and to let the chicken release from the pan naturally.
- At this point gently try and lift the chicken, if the pan still holds onto it, then it's not ready yet so give it another minute. Flip it over, and you should have a deep golden crust - that's where the flavor is. Cook for another 3–4 minutes until the second side also releases easily and has a nice crust.
Thai Dressing🌐
From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 5 min
Servings: 2 fl oz.
- 1 tbsp. Coconut Aminos
- 1 tbsp. Extra Virgin Olive Oil
- 1 Limes, juiced
- 1/8 tsp. Cumin
- 1/4 tsp. Ginger
- 1/2 Garlic Cloves, minced
- 1/8 tsp. Salt & Pepper, to taste
- In a small bowl, whisk the coconut aminos, olive oil, and lime juice until well combined.
- Next, add the cumin, ginger, and garlic.
- Add the salt and pepper, to taste. Stir well and set aside.
Breakfast
Korean Eggs & Rice🌐
From Jamie Oliver's 5 Ingredients
Total time: 22 min
Servings: 2
- 1 tbsp. Light Sesame Seeds
- 2/3 c. White Basmati Rice
- 5 oz. Kimchi
- 1 oz. Fresh Cilantro
- 4 Eggs
- Toast the sesame seeds in a dry 10-inch non-stick frying pan on a medium heat. Once lightly golden, remove to a plate, reducing the heat to a medium-low. Place the rice in the pan with a small pinch of sea salt, the pour in 1⅔ cups of water. Cover and cook for 10 minutes, or until the rice has absorbed all the liquid.
- Finely chop the kimchi with half the cilantro leaves, beat in the eggs, then pour over the rice, spreading it out evenly with a spatula. Cover and leave for another 5–10 minutes, or until the eggs are just set.
- Loosen the edges with a spatula, then slide it out onto a plate — I like to fold one-half back on itself to expose the underside. Scatter over the toasted sesame seeds, pick over the remaining cilantro leaves, then tuck on in.
Egg Sandwich🌐
Total time: 20 min
Servings: 2
- 4 Hard Boiled Eggs
- 2 tbsp. Mayonnaise, 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.
Super Green Spaghetti🌐
From Jamie Oliver's 5 Ingredients
Total time: 13 min
Servings: 2
Equipment: Blender
- 5 oz. Spaghetti Pasta
- 4 Garlic Cloves
- 7 oz. Fresh Cavolo Nero
- 1 oz. Parmesan Cheese
- 1 oz. Ricotta Cheese
- Cook the pasta in a pan of boiling salted water according to the package instructions. Meanwhile, peel the garlic. Tear the stems out of the cavolo and discard, adding the leaves and the garlic to the pasta pan for 5 minutes.
- Pour 1½ tablespoons of extra virgin olive oil into a blender, then finely grate in the Parmesan. Use tongs to carefully transfer the cavolo leaves and garlic straight into the blender and blitz for a few minutes until super-smooth. Taste and season to perfection with sea salt and black pepper.
- Drain the pasta, reserving a cupful of cooking water. Return the pasta to the pan and toss with the vibrant green sauce, loosening with a splash of reserved cooking water, if needed, then divide between your plates. Dot over the ricotta, drizzle with a tiny bit of extra virgin olive oil, and tuck right in.
Lunch
Red Beans and Rice🌐
Total time: 40 min
Servings: 2
Equipment: Stove
- 1/4 c. Bacon Slices, diced
- 1/2 c. Arborio Rice
- 1/2 c. Tomatoes, diced
- 3/2 tsp. Allspice, ground
- 15 oz. Canned Red Kidney Beans, drained and rinsed
- 1 c. Water
- 1/8 tsp. Salt & Black Pepper
- 1 Bay Leaves
- 1/2 oz. Fresh Thyme
- In a large pot with a tight-fitting lid over medium-heat, cook the bacon for about 5 minutes, or until browned. Add the rice, tomato, and allspice and cook for another 2–3 minutes.
- Add the beans and water and bring to a boil. Drop on the bay leaf and thyme, reduce the heat to low, cover, and simmer the rice for 17 minutes.
- Remove from the heat and let it sit, with the lid on, for another 5 minutes.
- Fluff the rice with a fork, season it with salt and pepper, and serve.
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
- 3 tbsp. Cooking Oil
- 2 tbsp. Red Wine Vinegar
- 1/8 tsp. Sea Salt & Black Pepper
- 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.
Dal🌐
Total time: 45 min
Servings: 2
Equipment: Stove
- 1 tbsp. Cooking Oil
- 1/2 c. Onions, diced
- 1 tbsp. Fresh Ginger, grated
- 1 tbsp. Tomato Paste
- 1 tbsp. Curry Powder
- 1/2 c. Raw Red Lentils, rinsed
- 3 c. Water
- 1/8 tsp. Salt & Black Pepper
- Warm a medium pot over medium heat. Add the olive oil and onion and cook for 5 minutes, or until soft. Add the ginger and cook for 30 seconds. Add the tomato paste and cook for 1 minute.
- Sprinkle the curry powder into the pot and cook for 30 seconds. Add the lentils and water and bring to a boil. Reduce the heat to low and simmer for 25–30 minutes, until the lentils are tender.
- Taste the dal and add salt and pepper if it needs it.
Broccoli Salad w/ Peanut Sauce🌐
Be sure to get edamame beans with no shells or you will have a big job ahead of you!
Total time: 5 min
Servings: 2
- 1/2 c. Peanut Sauce
- 5 c. Broccoli Crowns, chopped into small pieces
- 2 c. Frozen Shelled Edamame Beans, cooked and cooled
- 2 tbsp. Shallots, minced
- 1/2 c. Dry-Roasted Salted Peanuts, chopped
- Chop broccoli crowns into small pieces, you need 4–5 cups, place in a bowl.
- Add thawed edamame and minced shallots, toss and set aside.
Cheese and Crackers🌐
Total time: 5 min
Servings: 2
- 2 oz. Cheddar Cheese, sliced
- 2 oz. Crackers
- 2 oz. Salami, sliced
- Stack the cheese, meat and crackers. Eat them stacked.
Dinner
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.
Creamy Pasta w/ Asparagus & Peas🌐
Total time: 15 min
Servings: 2
- 8 oz. Fusilli Pasta
- 6 oz. Frozen Green Peas
- 1 c. Asparagus Spears, woody ends removed, cut into lengths
- 1/2 c. Lemons, zested and juiced
- 1/2 c. Shredded Cheddar Cheese
- 1 oz. Chives, for seasoning
- Cook the pasta following the pack instructions. Two minutes before the end of the cooking time, add the asparagus and peas. Boil everything together for the final 2 mins, then scoop out and reserve a cup of the cooking liquid from the pan before draining the pasta and vegetables.
- Return the pasta and vegetables to the pan and add the lemon zest, soft cheese and seasoning. Add a squeeze of lemon juice to taste and stir in 2–3 tbsp of the cooking liquid to loosen the sauce.
Thai Chicken Salad🌐
From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 26 min
Servings: 2
- 2 Pan-Fried Chicken Breast Fillets
- 1/4 c. Thai Dressing
- 8 Leaves of Romaine Lettuce
- 1 Red Bell Peppers, sliced
- 1 Yellow Bell Peppers, sliced
- 1/2 Red Onions, sliced
- 2 tbsp. Green Onions, chopped, for garnish
- 1 tbsp. Sesame Seeds, for garnish
- Allow the chicken to cool slightly, slice into bite-sized pieces, and set aside.
- To assemble your salad, take one large leaf of romaine lettuce and top with cooked chicken, sliced red pepper, sliced yellow pepper, and red onions.
- Drizzle with Thai dressing and garnish with chopped green onions and sesame seeds.
Chicken Salsa Roll-Ups🌐
From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 10 min
Servings: 2
- 2 Pan-Fried Chicken Breast Fillets, sliced thin
- 1/3 c. Red Tomatoes, chopped
- 1/4 c. Red Onions, chopped
- 1 tbsp. Apple Cider Vinegar
- 1 tbsp. Fresh Cilantro, chopped
- 1 Limes, juiced
- 1/2 c. Fresh Spinach
- 1 Avocados, peeled and sliced
- 8 Leaves of Romaine Lettuce | Leaves of Butter Lettuce
- Mix the first 5 ingredients in a bowl to make a salsa.
- On a large serving platter, layer the sliced meat, spinach and avocado with the salsa.
- Roll up each slice in a lettuce leaf and serve.
Sides
Cucumber Salad🌐
From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 15 min
Servings: 2
- 2 Cucumbers, peeled and thinly sliced (about 1½ cups)
- 1 tbsp. Fresh Dill, finely chopped
- 1/3 c. Plain Coconut Milk | Plain Coconut Yogurt
- 1 tbsp. Apple Cider Vinegar | Lemon Juice
- 1/4 tsp. Sea Salt & Black Pepper
- Mix all ingredients together in a large bowl.
- Refrigerate until ready to use.
- Serve with hot meals.
Steamed Asparagus🌐
Total time: 10 min
Servings: 4 oz.
Equipment: Stove
- 1/2 c. Asparagus Spears
- Bring a pot of water to a boil. Trim off the woody ends of the asparagus.
- Set a steaming basket above the boiling water and lay the asparagus in the basket. Cover the pot and steaming basket with a lid. Steam for 7 minutes.
Roasted Vegetables🌐
From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 45 min
Servings: 6
Equipment: Oven
- 4 c. Mixed Roasting Vegetables, such as peppers, mushrooms, broccoli, onion
- 1 tbsp. Cooking Oil
- 1 tsp. Dried Oregano
- 1 tsp. Dried Parsley
- 1 tsp. Onion Powder
- 1 tsp. Garlic Powder
- 1/4 tsp. Sea Salt & Black Pepper, to taste
- Preheat the oven to 400°F.
- Chop the veggies into uniform pieces (about 1–2 inches in diameter), and place in a large bowl.
- To the bowl, add the remainder of the ingredients, and toss to coat.
- Line a baking sheet with parchment paper and add veggies to the sheet.
- Bake for 30–35 minutes, until veggies are tender and golden brown on the edges.
- Remove the vegetables from the oven and let cool slightly before serving.
Snacks
Oven Baked Beet Chips🌐
Total time: 90 min
Servings: 2
Equipment: Oven
- 2 Beets, thinly sliced
- 1 tbsp. Cooking Oil
- 1/8 tsp. Sea Salt
- Cut off ends and slice beets very thin using a knife or mandolin. Place in a medium bowl and drizzle with the extra virgin olive oil and sea salt. Toss. Let sit for 30 minutes.
- Preheat the oven to 300°F. Place the beets on a greased baking sheet and bake for 30 minutes.
- After 30 minutes, check every 5–10 minutes and take out the beets that are curled and crisp. Total baking time will be closer to one hour, but be sure to watch them as individual beets will bake quicker than other and you don't want them to burn.
