Shopping List
- 6 Canned Plum Tomatoes
- 2 Dried Apricots
- 1 Dried Figs
- 8 oz. Fresh Strawberries
- 1 Green Apples
- 2 Lemons
- 2 Oranges
- 1 Passion Fruit
- 1 c. Spring Mix
- 5 c. Arugula
- 1 English Cucumbers
- 2 Fresh Plum Tomatoes
- 1 Fresh Zucchini
- 1 Large Squash
- 2 Red Onions
- 2 Slices of Whole Grain Bread
- 1 Small Red Onions
- 1 Tomatoes
- 1 oz. Fresh Italian Parsley
- 1 oz. Fresh Mint Leaves
- 2 Garlic Cloves
- 4 Slices of Whole Wheat Bread
- 2 Small Rustic Baguette
- 1 oz. Mayonnaise
- 2 oz. Sun-Dried Tomato Paste
- 2 oz. Jarred Roasted Red Peppers
- 2 oz. Large Black Olives, with Pits
- 2 oz. Pesto | Pistou
- 1 oz. Coconut Flakes
- 10 oz. White Basmati Rice
- 5 c. Canned Chickpeas
- 7 oz. Assorted Pastas
- 1 oz. Harissa
- 2 Package Oatmeal
- 1 oz. Dark Chocolate Chips (70%)
- 1 fl oz. Avocado Oil | Coconut Oil
- 1 oz. Light Brown Sugar
- 1 oz. Chia Seeds
- 1 oz. Fennel Seeds
- 1 oz. Saffron
- 3 fl oz. White Wine
- 1 c. Granola | Muesli
- 1 oz. Mixed Spice
- 1 c. Sliced Almonds
- 1 c. Coconut Yogurt
- 3 Frigo String Cheese Sticks
- 2 Slices of Monterey Jack Cheese
- 2 Eggs
- 2 Large Eggs
- 1 c. Heavy Whipping Cream
- 2 oz. Regular Yogurt
- 10 oz. Mixed Vegetables
- 4 Boneless Skinless Chicken Breasts
- 8 Boneless Skinless Chicken Thighs
- 16 oz. Ground Turkey
- 3 Smoked Bacon Slices
- 2 Turkey Drumsticks
- 2 c. Mixed Grains
Prep
Over-Hard Eggs🌐
From the First Watch cookbook.
Total time: 7 min
Servings: 2
- 2 Eggs
- Crack 2 eggs into a cup. That allows you to make sure you don't break the yolks and to pick out any shell. Carefully pour eggs into a buttered, nonstick, non-heated pan. Turn heat on to medium.
- Once the eggs are in the pan, break the yolks and cook until the entire egg is solid throughout. Do not disturb or move the egg around while cooking, as this will result in a scrambled egg. Once cooked through, flip and cook for an additional 3 minutes.
Boiling Kettle Water🌐
Total time: 5 min
Servings: 3 c.
Equipment: Stove
- 3 c. Water
- Boil the water in a kettle.
Breakfast
Hot Oatmeal🌐
Total time: 10 min
Servings: 2
- 2 Package Oatmeal
- 1/2 c. Hot Water
- Pour the hot water over the Oatmeal. Enjoy!
First Watch BLTE🌐
From the First Watch cookbook.
Total time: 20 min
Servings: 2
- 2 Over-Hard Eggs
- 1 tbsp. Mayonnaise
- 2 Slices of Whole Grain Bread
- 3 Smoked Bacon Slices, cooked
- 2 oz. Slices of Monterey Jack Cheese
- 2 oz. Tomatoes, sliced
- 1 c. Spring Mix
- Spread mayonnaise evenly on each slice of bread.
- Place bacon on one slice of bread; top with eggs and 1 slice of cheese on top of the eggs.
- On the other slice of bread, place tomato slices and the other slice of cheese on top of the tomato.
- Add spring mix to the bacon-egg side, then close the sandwich.
- Serve with lemon-dressed greens.
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
Baked Saffron Rice🌐
From Jamie Oliver's 5 Ingredients
Total time: 26 min
Servings: 4
Equipment: Oven & Stove
- 5/2 c. Boiling Kettle Water
- 1 tbsp. Boiling Kettle Water
- 2 Red Onions
- 1/2 tsp. Saffron
- 4 tbsp. Regular Yogurt
- 4 tbsp. Sun-Dried Tomato Paste
- 4/3 c. White Basmati Rice
- 2 tbsp. Olive Oil, divided
- 1/8 tsp. Sea Salt & Black Pepper
- 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.
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.
Crispy Garlicky Chicken🌐
From Jamie Oliver's 5 Ingredients
Total time: 20 min
Servings: 4
Equipment: 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.
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.
Glorius Stuffed Squash🌐
From Jamie Oliver's 5 Ingredients Mediterranean
Total time: 75 min
Servings: 2
Equipment: Oven
- 1/4 c. Boiling Kettle Water
- 1 Large Squash, such as kabocha, Crown Prince, red kuri, butternut
- 1 oz. Fresh Italian Parsley
- 8 oz. Mixed Grains, cooked
- 2 tsp. Harissa
- 2 Large Eggs
- Preheat the oven to 350°F. Carefully cut the squash in half, scoop out and discard the seeds, then trim the ends and rub all over with sea salt, black pepper, and olive oil.
- Place in a roasting pan, flesh-side up, and roast for 50 minutes, or until tender (if you're using butternut squash, scoop some soft flesh out to make a gully for the grains all along the length of the squash).
- Pick and finely chop the parsley, then toss most of it with the grains, along with 1 heaping teaspoon of harissa (and any extra butternut squash flesh, if using). Season with a pinch of salt and pepper, then divide between the squash halves. Make a well in the middle and crack an egg into each, then bake for 15 minutes for an oozy egg, or a little longer, if you prefer.
- Mix the remaining harissa with enough boiling kettle water to loosen, then drizzle over the squash and scatter over the remaining chopped parsley, to serve. At the table, break and mix the oozy egg through the grains, and tuck in.
Caveman Roasted Turkey Legs🌐
You can substitute chicken legs for the turkey legs, but cut total cooking time down by about 15 minutes.
Total time: 65 min
Servings: 2
Equipment: Oven
- 1 tsp. Light Brown Sugar
- 1 tsp. Garlic Powder
- 1 tsp. Onion Powder
- 1 tsp. Smoked Paprika
- 1 tsp. Salt & Black Pepper
- 2 Turkey Drumsticks
- 2 tsp. Olive Oil
- Preheat the oven to 375°F.
- In a small bowl, stir together the brown sugar, garlic powder, onion powder, smoked paprika, salt, and pepper.
- Season the turkey drumsticks generously with the seasoning blend. Use the oil to lightly coat a small roasting pan. Put the drumsticks in the pan, making sure they aren't touching, and roast them for 30 minutes.
- Flip the turkey legs and roast them for another 30 minutes, or until a thermometer inserted into the thickest part of the meat registers 170°F.
My Hot Med Sandwich🌐
From Jamie Oliver's 5 Ingredients Mediterranean
Total time: 16 min
Servings: 4
- 8 Boneless Skinless Chicken Thighs
- 2 Small Rustic Baguette (7 oz)
- 2 oz. Jarred Roasted Red Peppers (1 large)
- 2 oz. Large Black Olives, with Pits (8 total)
- 4 tbsp. Pesto | Pistou
- Halve the chicken thighs, then season with sea salt and black pepper. Place in a large on-stick frying pan on a medium heat with 1/2 a tablespoon of olive oil and cook for 15 minutes, or until golden and cooked through, turning regularly.
- Slice the baguette in half lengthways and place in the pan to quickly toast and soak up all the tasty cooking juices.
- Drain the pepper and slice lengthways into slivers, pit and tear the olives, then add them both to the pan and cook for a couple of minutes, tossing occasionally.
- Spread the base of the baguette generously with the pesto. Pile the chicken and pepper filling on top, pop the lid on and squash and press down. Slice up, dig in and enjoy.
Sides
Tropical Scented Fruit Salad🌐
For fabulous flavour and colour, try using three small blood oranges and three ordinary oranges.
Total time: 20 min
Servings: 3
- 8 oz. Fresh Strawberries, hulled and halved (2 cups)
- 2 Oranges, peeled and segmented
- 1 Passion Fruit
- 1/3 c. White Wine, medium dry or sweet
- 1 tbsp. Heavy Whipping Cream, flavored with ginger, to serve
- Put the hulled and halved strawberries and peeled and segmented oranges into a serving bowl. Halve the passion fruit and use a teaspoon to scoop the flesh into a bowl.
- Pour the wine over the fruit and toss gently. Cover and chill in the refrigerator until ready to serve with the flavoured whipping cream.
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.
Snacks
Coconut Yogurt and Chocolate Almonds🌐
Total time: 5 min
Servings: 2
- 1 c. Coconut Yogurt
- 1 tbsp. Sliced Almonds
- 1 tbsp. Dark Chocolate Chips (70%)
- Combine all three. Serve and enjoy.
Apricot Butter Bars🌐
Store in an airtight container. The cook time may vary depending on the model of dehydrator you use.
Total time: 130 min
Servings: 5
- 1 tbsp. Chia Seeds
- 3 tbsp. Nut Butter | Seed Butter, unsweetened
- 1/2 c. Dried Figs
- 3/2 c. Dried Apricots
- 3 tbsp. Coconut Flakes, dried
- 1 c. Granola | Muesli
- Add the ingredients to a food processor and combine well until a ball of thick paste is formed
- Scoop the ingredients out onto a large piece of baking paper
- Cover the mixture with the excess paper and flatten slightly
- Roll out with a rolling pin until the mixture forms a flat slab about 1.5 cm thick
- Dehydrate for approximately 12 hours at 125 degrees.
- If you do not have a dehydrator you could either set these bars in the fridge, or cook them at the ovens lowest temperature for a day. If you are storing them in the fridge rather than dehydrating them they will be a little sticky. Dehydrating them removes the moisture and makes them easier to store and eat.
