Shopping List
- 1 Avocados
- 5 Cherry Tomatoes
- 1 Fresh Pineapple
- 2 Green Apples
- 2 Heirloom Tomatoes
- 5 Lemons
- 1 Orange Bell Peppers
- 1 Purple Potatoes
- 1 Watermelon
- 4 Wild Salmon
- 5 c. Arugula
- 21 oz. Baby Carrots
- 3 Baby Potatoes
- 1 Cauliflower Heads
- 1 Cucumbers
- 8 oz. Fresh Green Beans
- 7 oz. Fresh Podded Green Peas | Frozen Green Peas
- 3 Fresh Red Chilies
- 2 Fresh Zucchini
- 1 Frozen Pizza
- 2 Mixed-Color Beets
- 3 Onions
- 3 Red Tomatoes
- 2 Spring Onions
- 2 Sweet Potatoes
- 1 c. Baked Beans
- 2 Dried Basil
- 36 Fresh Basil Leaves
- 1 oz. Fresh Cilantro (Coriander)
- 1 oz. Fresh Dill
- 12 Garlic Cloves
- 3 oz. Mint Leaves
- 3 tbsp. Thai Fish Sauce
- 4 Slices of Whole Wheat Bread
- 2 fl oz. Balsamic Vinegar
- 2 oz. Mayo
- 1 c. White Wine Vinegar | Apple Cider Vinegar
- 6 oz. Sun-Dried Tomato Paste
- 1 c. Chicken Stock
- 1 fl oz. Maple Syrup
- 2 c. Unnriched Long Grain Rice
- 1 c. Chickpea Flour
- 7 oz. Fresh Podded Fava Beans | Frozen Fava Beans
- 1 fl oz. Soy Sauce
- 2 oz. Tandori Paste
- 1 fl oz. Avocado Oil | Coconut Oil
- 1 oz. Coconut Oil
- 1 oz. Refined Coconut Oil
- 1 oz. Fennel Seeds
- 1 fl oz. Bourbon
- 1 c. Granola
- 1 c. Almond Milk
- 1 c. Coconut Milk
- 2 oz. Feta Cheese
- 1 c. Plain Coconut Yogurt
- 6 Eggs
- 11 oz. Regular Yogurt
- 8 Boneless Skinless Chicken Breast Fillets
- 6 Boneless Skinless Chicken Breasts
- 16 oz. Ground Turkey
- 3 oz. Sauerkraut
- 1 tbsp. Chives
- 4 Maple-Glazed Bacon Slices
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.
Hard Boiled Eggs🌐
Total time: 12 min
Servings: 2
Equipment: Stove
- 2 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
Stir-Fried Chicken with Basil and Chilli🌐
Before frying Thai basil leaves, first make sure that the leaves are completely dry or they will splutter when added to the oil.
Total time: 20 min
Servings: 4
Equipment: Stove
- 1 lb. Boneless Skinless Chicken Breast Fillets, diced
- 4 Garlic Cloves, thinly sliced
- 2 Fresh Red Chilies,seeded and finely chopped
- 3 tbsp. Vegetable Oil
- 3 tbsp. Thai Fish Sauce
- 2 tsp. Soy Sauce
- 2 tsp. Granulated Sugar
- 1/2 c. Fresh Basil Leaves
- Heat the oil in a wok or large frying pan. Add the garlic and chilies and stir-fry over a medium heat for 1-2 minutes.
- Add the chicken to the wok or pan and stir-fry until it changes colour.
- Stir in the Thai fish sauce, soy sauce and sugar. Continue to stir-fry the mixture for 3-4 minutes, or until the chicken is fully cooked with the sauce.
- Stir in the Thai basil leaves.
- Spoon the entire mixture on to a warm serving platter or individual serving dishes and garnish with the sliced chillies and basil leaves.
Simple 4-Ingredient Egg Salad with Mayo🌐
Total time: 15 min
Servings: 2
- 4 Hard Boiled Eggs
- 4 tbsp. Mayo
- 1/4 tsp. Salt & Black Pepper
- Chop the hard boiled eggs. Add half of them to a bowl, followed by the mayonnaise, salt, and pepper. Mix until well combined, then mix in the rest of the chopped eggs for texture.
- Give the egg salad a taste, then adjust the seasonings to your liking. Store in the fridge in an airtight container. Serve cold, and enjoy!
Peas, Beans, Chili, & Mint🌐
From Jamie Oliver's 5 Ingredients
Total time: 10 min
Servings: 4
Equipment: Stove
- 1/2 oz. Mint Leaves
- 7 oz. Fresh Podded Fava Beans | Frozen Fava Beans
- 7 oz. Fresh Podded Green Peas | Frozen Green Peas
- 1 Fresh Red Chilies
- 1 Lemons
- Rip off and reserve the top leafy half of the mint. Put the stalks in a pan of boiling salted water, then add the beans and peas and cook for 4 minutes. Meanwhile, halve and seed the chili and finely chop with the top leafy half of the mint. Place in a bowl, finely grate over a little lemon zest, then squeeze in all the juice. Add 2 tablespoons of extra virgin olive oil, mix, taste, and season to perfection with sea salt and black pepper.
- Drain the beans and peas, reserving a cupful of cooking water and discarding the mint stalks. Pinch the skins off any larger beans, then pour the beans and peas onto a platter, toss with a few splashes of reserved cooking water, then spoon over the dressing. Drizzle with 1 more tablespoon of extra virgin olive oil and toss together at the table before tucking in.
Carrot & Grain Salad🌐
From Jamie Oliver's 5 Ingredients
Total time: 18 min
Servings: 2
Equipment: Stove
- 12 oz. Baby Carrots (MIXED-COLOR BABY HEIRLOOM CARROTS)
- 1 Watermelon (POMEGRANATE)
- 2 oz. Mint Leaves
- 8 oz. Unnriched Long Grain Rice (MIXED-GRAINS, cooked)
- 3/2 oz. Feta Cheese
- 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.
Turkey Breakfast Sausage🌐
From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 15 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
- 2 tbsp. Avocado Oil | Coconut Oil
- In a medium-sized mixing bowl, combine and mix the first 5 ingredients (ground turkey through salt and black 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.
Chickpea Flour Pancakes🌐
Pancake filling ideas You can add 1/3 cup vegan dark chocolate chips or fresh blueberries to the batter before cooking. Freezing You can freeze the cooked pancakes in a zip bag or airtight container. Make sure they don’t overlap. It makes it easier to defrost one-by-one. Defrost 3-4 hours or overnight at room temperature. Rewarm in a pancake griddle or toast for a few minutes in a toaster. Make ahead: You can make the batter ahead and cook your pancakes the day in the morning.
Total time: 10 min
Servings: 2
- 1 c. Chickpea Flour
- 2 tsp. Baking Powder, or 1 teaspoon baking soda
- 3 tbsp. Sugar, coconut sugar or sugar-free erythritol/Monk fruit
- 1/2 c. Almond Milk, vanilla, unsweetened or plant milk of your choice
- 1 tsp. Vanilla Extract
- 1/2 tsp. Cinnamon
- In a mixing bowl, whisk the chickpea flour, baking powder, sugar until well combined, and no lumps show.
- Whisk in unsweetened almond milk until smooth. Note that chickpea flour makes lumps easily. To avoid that, whisk vigorously until no more is left. It's OK to have a few lumps, but the less, the better it tastes! You can also blend the batter in a blender for an ultra-smooth texture.
- Warm a non-stick crepe pan or non-stick pancake griddle under medium heat. Slightly grease the pan with vegetable oil, about 1/2 teaspoon. I suggest rubbing a piece of oiled absorbent paper on the pan to avoid too much oil. Adding too much oil will fry your pancakes, and it is not what you want.
- Spoon 2-3 tablespoons of batter per pancake, depending on the size you like.
- Cook 2-3 minutes on one side or until the sides are half set, bubbles form in the center, and it is easy to flip without breaking.
- Slide a spatula under the pancake and flip over. Cook 1 more minute on the other side or until the center is set and the pancake is fluffy.
- Cool on a rack and repeat until no more batter left. You should be able to make 8 medium size pancakes from this batter.
- Serve immediately with maple syrup, banana slices, and fresh blueberries.
Lunch
Creamy Garlicky Chicken With Cauliflower Rice🌐
Total time: 30 min
Servings: 2
Equipment: Stove
- 2 tbsp. Refined Coconut Oil
- 2 Onions, halved and thinly sliced
- 2 Boneless Skinless Chicken Breasts, cut into 1½-inch cubes
- 4 Garlic Cloves, minced
- 6 Sun-Dried Tomato Paste (SUN-DRIED TOMATOES), oil-packed, diced
- 1/2 c. Coconut Milk, full-fat
- 1/3 c. Chicken Stock, low sodium
- 1/2 Cauliflower Heads, (about 3 cups florets), or 1 12-ounce bag of frozen riced cauliflower
- 1 tsp. Chives, finely chopped, for garnish
- 1/4 tsp. Salt & Black Pepper, to taste
- In a medium skillet, heat 1 tablespoon of the coconut oil and add the onions. Sauté for 10 to 12 minutes over medium-low heat, until soft and translucent.
- Add the chicken and sauté 3 to 4 minutes more.
- Add the remaining ingredients, including salt and pepper to taste, except for the cauliflower and chives, and cook for another 5 to 10 minutes, until the chicken is cooked through.
- Meanwhile, prepare the cauliflower. If you are using fresh cauliflower, cut it into florets and then pulse in a food processor until the texture resembles rice.
- In a separate medium skillet, heat the other tablespoon of coconut oil and sauté the cauliflower until it is just tender, about 10 minutes, adding salt and pepper as needed.
- Serve the creamy chicken over a bed of cooked cauliflower rice topped with the fresh chives.
Boiled Baby Potatoes w/ Dill🌐
From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 15 min
Servings: 4
Equipment: Stove
- 1 lb. Baby Potatoes, with skins
- 1 tbsp. Fresh Dill, chopped
- 1 tbsp. Olive Oil
- Fill a medium-sized pot with water and bring it to a boil.
- Add the potatoes to the pot, bring water to medium-low, and allow to cook for 10 minutes, or until the potatoes are tender when pierced with a fork.
- Drain the water and transfer potatoes to a dish.
- Lightly mash with a potato masher, and mix in the olive oil and chopped dill.
- Serve as a side.
Sweet and Sour Cucumber with Fresh Dill🌐
This salad can be kept in the refrigerator for up to a week.
Total time: 10 min
Servings: 4
- 1 Cucumbers, thinly sliced
- 1 Onions, thinly sliced
- 3 tbsp. Granulated Sugar
- 5 tbsp. White Wine Vinegar | Apple Cider Vinegar
- 2 tbsp. Water
- 2 tbsp. Fresh Dill, chopped
- 1/8 tsp. Salt
- In a bowl, mix together the sliced cucumber and onion, season with salt and toss together until thouroughly combined. Leave to stand in a cool place for 5-10 minutes.
- Add the sugar, vinegar, water and chopped dill to the cucumber mixture. Toss together until well combined, then chill for a few hours, or until ready to serve.
Crispy Garlicky Chicken🌐
From Jamie Oliver's 5 Ingredients
Total time: 20 min
Servings: 4
Equipment: Stove, Food Processor
- 4 Boneless Skinless Chicken Breasts
- 4 Slices of Whole Wheat Bread, with seeds
- 2 Garlic Cloves
- 2 Lemons
- 7/2 oz. Arugula
- Place the chicken breasts between two large sheets of parchment paper, and whack with the base of a large non-stick frying pan to flatten them to about ½ inch thick. Tear the bread into a food processor, then peel, chop, and add the garlic, and blitz into fairly fine crumbs. Pour the crumbs over the chicken, roughly pat onto each side, then re-cover with the paper and whack again, to hammer the crumbs into the chicken and flatten them further.
- Put the pan on a medium heat. Fry the crumbled chicken 1 tablespoon of olive oil for 3 minutes on each side, or until crisp, golden, and cooked through. Slice, plate up, season to perfection with sea salt and black pepper, sprinkle with lemon-dressed arugula, and serve with lemon wedges, for squeezing over.
Digestive Apple Carrot Salad🌐
From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 15 min
Servings: 2
- 2 Green Apples, peeled and coarsely chopped
- 1 c. Baby Carrots
- 1/2 Lemons, juiced
- Place apples and carrots in a food processor. Process on high for 1 to 2 minutes until the apples and carrots are finely chopped. You may also use a box grater to shred the carrots and apples if you prefer.
- Drizzle with lemon juice.
Pizza w/ Beans🌐
Total time: 25 min
Servings: 2
Equipment: Oven
- 1 Frozen Pizza
- 1/2 c. Baked Beans
- Preheat the oven according to pizza instructions.
- Heat the baked beans on the stove. Bake the pizza according to package instructions.
- Top the baked beans on the pizza. Serve hot.
Greek Salmon🌐
From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Serve with Katy's Greek Salad.
Total time: 35 min
Servings: 2
Equipment: Oven
- 4 Wild Salmon
- 1/4 tsp. Sea Salt & Black Pepper, to taste
- 1 tsp. Dried Basil
- 1 Lemons, juiced
- Preheat the oven to 350°F.
- Season the salmon with sea salt, pepper, basil and lemon.
- Place in the oven and bake for 30 minutes.
Dinner
Rainbow Stir-Fry Veggies🌐
From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 35 min
Servings: 4
Equipment: Stove
- 1 tbsp. Coconut Oil
- 1/2 c. Cherry Tomatoes (OR RED BELL PEPPERS)
- 1 Orange Bell Peppers (OR SWEET POTATO), diced
- 1 c. Fresh Pineapple (PINEAPPLE (may be frozen) | YELLOW BELL PEPPER), diced
- 2 Fresh Zucchini, diced
- 1/2 Purple Potatoes (PURPLE CABBAGE), chopped
- 2 Sweet Potatoes (PURPLE SWEET POTATOES), diced small
- 1/4 tsp. Sea Salt & Black Pepper, to taste
- In a wok (or large skillet), turn the heat to medium-high and add the coconut oil.
- When melted, add the tomatoes through cabbage, and cook until softened, about 5 minutes.
- Add the sweet potato and continue to cook until cooked through, about 15-20 minutes.
- Season with salt and pepper.
Tandori Chicken Kebabs🌐
Serve with pilau rice and naan bread
Total time: 30 min
Servings: 4
Equipment: Grill | Broiler
- 4 Boneless Skinless Chicken Breast Fillets
- 1/2 Lemons, juiced
- 3 tbsp. Tandori Paste
- 3 tbsp. Regular Yogurt
- 1 Garlic Cloves, crushed
- 1 tbsp. Onions, cut into wedges and separated into layers
- 2 tbsp. Fresh Cilantro (Coriander)
- 1 tsp. Fresh Cilantro (Coriander), to garnish
- 1/8 tsp. Salt & Black Pepper
- Chop the chicken breasts into 3.5cm/1in cubes, place in a bowl and add the lemon juice, tandori paste, yogurt, garlic, coriander and seasoning. Mix well. Cover and set aside for 15 minutes.
- Preheat the grill (broiler). Thread alternate pieces of chicken and onion on to four skewers (pre-soaked in water if wooden).
- Brush the onion with a little oil, lay the kebabs on a grill (broiling) rack and cook under a high heat for 10-12 minutes, turning once. Garnish the kebabs with fresh coriander and serve at once with pilau rice and naan bread.
Heirloom Tomato and Beet Salad🌐
From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 60 min
Servings: 2
Equipment: Oven
- 2 tbsp. Olive Oil, divided
- 2 Mixed-Color Beets
- 2 Heirloom Tomatoes, chopped
- 1 Garlic Cloves, minced superfine
- 3 tbsp. Balsamic Vinegar
- 1/4 tsp. Sea Salt & Black Pepper, to taste
- 1 tbsp. Fresh Basil Leaves
- Preheat the oven to 375°F.
- Rub 1 tablespoon of olive oil over the whole beets and roast in the oven for 40 minutes to 1 hour, until just tender when pierced, set aside to cool for 10 minutes.
- Toss the tomatoes with the basil, remaining 1 tablespoon of olive oil, garlic, and balsamic vinegar in a salad bowl.
- Peel and chop the cooked beets and add to the salad bowl, tossing to coat with the dressing.
Sweet Corn with Maple-Bourbon Brown Butter and Bacon🌐
Total time: 15 min
Servings: 4
Equipment: Stove
- 4 Maple-Glazed Bacon Slices, chopped
- 3 tbsp. Challenge Butter
- 3 Ear of Sweet Corn, kernels cut off cob (about 4 cups)
- 2 Spring Onions, chopped
- 2 tbsp. Bourbon
- 3/2 tsp. Maple Syrup, real
- 1/2 tsp. Salt & Black Pepper
- Add bacon to a large skillet over medium heat. Cook until crispy then remove to a paper towel-lined plate to drain and set aside. Remove bacon grease from skillet.
- Melt butter in skillet then, when it begins to foam, start swirling skillet until the butter reaches caramel brown in color.
- Add sweet corn, green onions, bourbon, maple syrup, salt, and pepper then turn the heat up slightly and toss to combine. Saute for 7-8 minutes or until corn is tender and caramelized, stirring every so often.
- Add bacon back in then taste and adjust salt and pepper if necessary.
Sides
Sauteed Green Beans🌐
Total time: 7 min
Servings: 2
- 1 c. Fresh Green Beans
- 1/2 c. Water
- 2 tbsp. Butter
- 1/8 tsp. Salt & Black Pepper
- Place beans and water in a large skillet. Bring to a boil; cook covered until beans are crisp tender, 4-6 minutes. Drain.
- In now-empty skillet, melt butter over medium-high heat. Add beans; cook and stir until beans are tender, 1-2 minutes. Sprinkle with salt and pepper.
Yogurt and Granola🌐
aka Yogurt & Granola;
Total time: 1 min
Servings: 2
- 1 c. Regular Yogurt
- 4 tbsp. Granola
- Add the granola to the yogurt. Enjoy!
Probiotic Salad🌐
From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 10 min
Servings: 2
- 2 Hard Boiled Eggs, peeled
- 3 Red Tomatoes
- 1 Avocados, peeled and pitted
- 1 tbsp. Plain Coconut Yogurt
- 1/2 tsp. Sea Salt
- 3/4 c. Sauerkraut
- Dice the tomatoes, and chop the avocado and hard boiled eggs. Combine them in a large bowl.
- Add the coconut yogurt and the sauerkraut. Toss and serve.