Shopping List
- 2 Avocados
- 2 Bok Choy
- 2 Dried Apricots
- 1 Dried Figs
- 1 tbsp. Fresh Dill
- 1 c. Fresh Kale
- 1 tbsp. Fresh Parsley
- 2 tbsp. Ginger
- 6 Lemons
- 1 Limes
- 1 Red Bell Peppers
- 3 Red Tomatoes
- 16 oz. Carrots
- 2 oz. Fresh Cilantro (Coriander)
- 4 Fresh Mixed-Color Chilies
- 7 oz. Fresh Podded Green Peas | Frozen Green Peas
- 1 Fresh Red Chilies
- 10 Garlic Cloves
- 9 Green Onions (Scallions)
- 1 Onions
- 1 oz. Mint Leaves
- 8 tbsp. Sabra Classic Hummus
- 4 c. Enriched Long Grain Rice
- 2 Naan
- 2 Small Rustic Baguette
- 4 c. White Beans
- 2 fl oz. Citrus-Lime Vinaigrette
- 2 c. Coconut Water
- 6 Rosemary Focaccia
- 4 Slices of Panettone Bread
- 7 oz. Salsa
- 3 oz. Green Queen Olives
- 2 oz. Jarred Roasted Red Peppers
- 3 oz. Kalamata Olives
- 2 oz. Large Black Olives, with Pits
- 1 c. Coconut Flakes
- 1 c. Rice
- 2 c. White Basmati Rice
- 1 c. Chickpea Flour
- 7 oz. Fresh Podded Fava Beans | Frozen Fava Beans
- 2 fl oz. Hoisin Sauce
- 2 oz. Coconut Oil
- 1 fl oz. Peanut Oil
- 1 oz. Stevia Powder
- 1 oz. Superfine Sugar
- 1 oz. Chia Seeds
- 1 oz. Curry Powder
- 1 oz. Dried Thyme
- 5 Crackers
- 1 c. Coriander Seeds
- 1 c. Granola
- 1 c. Granola | Muesli
- 3 oz. Yellow Corn Tortilla Chips
- 1 c. Almond Milk
- 2 c. Milk
- 1 c. Plain Coconut Yogurt
- 10 Eggs
- 9 oz. Natural (Plain) Yogurt
- 3 oz. Frozen Mixed-Berries
- 2 oz. Frozen Edamame Beans
- 2 c. Frozen Mixed Vegetables
- 5 Boneless Skinless Chicken Breast Fillets
- 8 Boneless Skinless Chicken Thighs
- 12 Chipolata | Small Pork Sausages
- 1 oz. Pesto | Pistou
- 3 oz. Sauerkraut
- 3 Chamomile Tea Bag
- 34 Mixed-Color Cherry Tomatoes
- 3 Nettle Tea Bag
Prep
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
Panettone French Toast🌐
A generous portion of chilled mixed berry fruits such as raspberries, blackberries, morello cherries and blueberries perfectly complements the richness of this snack.
Total time: 8 min
Servings: 4
- 4 Slices of Panettone Bread, halved
- 2 Eggs
- 2 tbsp. Butter | Sunflower Oil
- 1 tbsp. Superfine Sugar, to serve
- 1/2 c. Frozen Mixed-Berries, to serve
- Break the eggs into a bowl and whisk lightly, then tip them into a shallow dish. Heat the butter or oil in a large non-stick frying pan.
- Dip the panettone slices in the egg and fry for 2-3 minutes on each side until golden brown. Drain, dust with sugar and serve with the berries.
Soft Boiled Eggs🌐
Total time: 18 min
Servings: 3
- 3 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 8 minutes.
- Rinse eggs under cold water until they are chilled. Serve.
Hoisin Bok Choy Rice🌐
From Jamie Oliver's 5 Ingredients
Total time: 15 min
Servings: 4
Equipment: Stove
- 4/3 c. White Basmati Rice
- 4 Green Onions (Scallions)
- 4 Fresh Mixed-Color Chilies
- 2 Bok Choy, 8 oz
- 4 tbsp. Hoisin Sauce
- Cook the rice in a pan of boiling salted water according to the package instructions, then drain. Meanwhile, trim and finely slice the scallions, putting the white slices into a bowl. Seed and finely chop the chilies, add to the bowl with 1 tablespoon of red wine vinegar and a little sea salt and black pepper, and mix well to make a dressing.
- Halve the bok choy lengthways and place in a large non-stick frying pan on a medium-high heat with 1 tablespoon of olive oil. Once charred, toss in the grees scallion slices, then stir in the hoisin. Let it glaze for 1 minute, then mix in the rice for 1 final minute. Spoon over the chili dressing, and serve up.
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.
Edamame & Veggie Rice Bowl🌐
Total time: 10 min
Servings: 4
- 1 c. Rice, cooked
- 2 c. Frozen Mixed Vegetables, roasted
- 1/2 c. Frozen Edamame Beans
- 4 tbsp. Fresh Cilantro (Coriander), chopped
- 1/2 c. Avocados, diced
- 4 tbsp. Green Onions (Scallions)
- 4 tbsp. Citrus-Lime Vinaigrette
- Arrange rice, veggies, edamame and avocado in a 4-cup sealable container or bowl.
- Top with scallions and cilantro. Drizzle with vinaigrette just before serving.
Yogurt and Granola🌐
Total time: 1 min
Servings: 2
- 1 c. Natural (Plain) Yogurt
- 4 tbsp. Granola
- Add the granola to the yogurt. Enjoy!
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
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.
Buttermilk Pancakes🌐
Total time: 14 min
Servings: 4
Equipment: Stove
- 2 c. All-Purpose Flour
- 3/2 tsp. Baking Soda
- 3 tbsp. Granulated Sugar
- 5/4 c. Milk (buttermilk)
- 1 tbsp. Butter
- 1 tbsp. Vegetable Oil, or Shortening in place of Butter and Oil
- 1/4 c. Honey, to serve
- 1 Eggs
- In a food processor or a large mixing bowl, mix together the plain flour, the baking soda and enough sugar to taste. Add the egg, blend or stir to mix, then gradually pour in just enough of the buttermilk to make a thick, smooth batter.
- Heat a heavy pan and add the butter and oil, or fat. Place spoonfuls of the batter on to the hot pan and cook for 2-3 minutes until bubbles rise to the surface. Flip the pancakes over and cook for a further 2-3 minutes. Remove from the pan and serve warm with honey.
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.
Dinner
Chicken Fried Rice🌐
If you don't have any cold cooked rice in the refrigerator, you can still make this stir-fry if you have a couple of pouches of instant or express long grain or basmati rice in the cupboard. This type of rice cooks in under 2 minutes. For a stir-fry, the rice should be cold, so spread it out on a baking sheet after cooking and fan it to cool it quickly.
Total time: 15 min
Servings: 4
- 2 tbsp. Peanut Oil
- 1 Onions, finely chopped
- 2 Garlic Cloves, chopped
- 1 tbsp. Ginger, peeled and grated
- 8 oz. Boneless Skinless Chicken Breast Fillets, cut into 1cm/½in dice
- 4 c. Enriched Long Grain Rice, cold cooked
- 1 Red Bell Peppers, seeded and sliced
- 1 c. Canned Corn, drained
- 1 tsp. Chili Oil
- 1 tsp. Curry Powder
- 2 Eggs, beaten
- 1/8 tsp. Salt
- 2 Green Onions (Scallions), shredded, to garnish
- Heat the oil in a wok. Add the onion and stir-fry over a medium heat for 1 minute, then add the garlic and ginger and stir-fry for 2 minutes more.
- Push the onion mixture to the sides of the wok, where it will keep warm but not cook, add the chicken to the centre and stir-fry for 2 minutes. Add the rice and toss well. Stir-fry over a high heat for about 3 minutes more, until the chicken is cooked through.
- Stir in the sliced red pepper, corn, chilli oil and curry powder, with salt to taste. Toss over the heat for 1 minute. Stir in the beaten eggs and cook for 1 minute more, while the eggs lightly cook. Garnish with the spring onion shreds and serve.
Cajun-Spiced Chicken🌐
Serve with salad leaves and pepper strips.
Total time: 20 min
Servings: 3
Equipment: Stove
- 3 Boneless Skinless Chicken Breast Fillets
- 2 tbsp. Butter
- 1/2 tsp. Garlic Powder
- 1 tsp. Onion Powder
- 1 tsp. Cayenne Pepper
- 1 tsp. Paprika
- 1/4 tsp. Cumin
- 1/2 tsp. Dried Thyme
- 1 tsp. Salt & Black Pepper
- Slice each chicken breast in half horizontally, making two pieces of about the same thickness. Flatten them slightly with the heel of you hand.
- Put the butter in a small pan and melt over a low heat. Do not let it brown.
- Mix the remaining ingredients in a bowl. Brush the chicken on both sides with a little of the melted butter. Sprinkle evenly with the seasoning mix.
- Heat a large heavy-based frying pan over a high heat for about 5-8 minutes, until a drop of water sprinkled on the surface sizzles.
- Drizzle 5ml/t tsp melted butter on to each chicken piece. Place them in the frying pan in an even layer, two or three at a time, and cook for 2-3 minutes, until the underside begins to blacken. Turn the chicken over and cook the other side for 2-3 minutes more. Remove from the pan and keep hot while cooking successive batches. Serve hot with salad leaves and pepper strips.
Comforting Sausage Bake🌐
From Jamie Oliver's 5 Ingredients
Total time: 55 min
Servings: 4
Equipment: Oven
- 5/4 lb. Mixed-Color Cherry Tomatoes
- 4 Garlic Cloves
- 7 oz. Rosemary Focaccia
- 23 oz. White Beans
- 12 Chipolata | Small Pork Sausages
- Preheat the oven to 350°F. Halve the cherry tomatoes, peel and finely slice the garlic, and tear the bread into bite-sized chunks.
- Place it all in a 14x12-inch roasting pan, pour in the beans and their juice, drizzle with 1 tablespoon of olive oil and red wine vinegar, add a splash of water, and mix it all together.
- Quickly pinch and twist each chipolata in the middle to make two mini ones, then randomly dot them around your bake, lightly pressing them into the beans and tomatoes.
- Roast for 45 minutes, or until everything is golden, bubbling, and delicious.
Sides
Marinated Mediterranean Olives🌐
Total time: 0 min
Servings: 2
Equipment: Mortar & Pestle
- 3/2 tbsp. Coriander Seeds
- 1 Lemons
- 3 oz. Kalamata Olives
- 3 oz. Green Queen Olives
- 1 tsp. Extra Virgin Olive Oil
- 1/8 tsp. Sea Salt & Black Pepper
- Use a pestle and mortar to crush the coriander seeds, but don’t let them get too fine. Peel off long thick strips of lemon zest and place in a bowl with the olives. Squeeze the lemon then top with 3 times as much extra virgin olive oil. Add salt, pepper and the crushed coriander seeds. Pour the dressing over the olives and leave to marinate. The longer you leave them, the better they’ll taste.
Grilled Garlic Naan🌐
Total time: 10 min
Servings: 4
Equipment: Stove
- 4 Garlic Cloves, minced
- 2 Naan
- 2 tbsp. Butter, melted
- Stir butter and garlic together.
- Place naan on grill rack; grill over medium-high heat until bottom is golden brown, about 2 minutes.
- Flip and brush top with garlic butter.
- Grill until golden brown on bottom.
- Remove; cut each naan in half.
Anti-Allergy Tea🌐
Total time: 10 min
Servings: 3
- 3 Nettle Tea Bag
- 3 Chamomile Tea Bag
- 3 tbsp. Cloudy Honey
- 3/2 tsp. Ginger
- 3/4 Lemons
- Place all ingredients in a tea cup or mug and cover with boiling water. Let steep for 5-10 minutes, then remove the tea bags, ginger and lemon. Relax and enjoy!
Detox Juice🌐
From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 3 min
Servings: 2
- 2 c. Fresh Cilantro (Coriander), loosely-packed
- 2 c. Coconut Water
- 2 tsp. Stevia Powder, to taste
- 1 Lemons, juiced
- 1/2 tsp. Chlorophyll
- 1/2 c. Hot Water
- Blend all ingredients, except for the hot water, in a high-speed blender.
- Top off with hot water, and enjoy!
Spiced Kale Chips🌐
From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 15 min
Servings: 2
Equipment: Oven
- 1 c. Fresh Kale, chopped into small pieces
- 1/8 tsp. Sea Salt & Black Pepper, to taste
- 3 tbsp. Coconut Oil
- 2 tsp. Garlic Powder
- Preheat oven to 300°F.
- Line a large baking sheet with parchment paper and set aside.
- In a large bowl, add all ingredients and mix well to coat leaves evenly.
- Place kale onto a prepared baking sheet, and spread out evenly.
- Bake for 10 to 12 minutes, or until the leaves are slightly crispy.
- Serve immediately.
Snacks
Chips and Salsa🌐
Total time: 0 min
Servings: 3
- 3 oz. Yellow Corn Tortilla Chips
- 3/4 c. Salsa
- Eat chips with salsa.
Honey-Lime Roasted Carrots🌐
From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 35 min
Servings: 2
Equipment: Oven
- 1 lb. Carrots
- 2 tbsp. Olive Oil
- 1 tbsp. Honey
- 1 Limes, juiced
- 1/4 tsp. Sea Salt & Black Pepper
- 1 tbsp. Fresh Parsley, chopped
- 1 tbsp. Fresh Dill, chopped
- Preheat the oven to 400°F.
- Line a baking sheet with parchment paper.
- Slice the carrots lengthwise and set aside.
- In a large bowl, combine the olive oil through the dill.
- Add the carrot slices and toss to combine.
- Pour the tossed carrots onto the lined baking sheet, in a single layer, and bake for 25-30 minutes, or until tender.
Hummus and Crackers🌐
Total time: 1 min
Servings: 2
- 1/2 c. Sabra Classic Hummus
- 1/2 oz. Crackers
- Dip the crackers in the hummus. Enjoy!
Hot Lemon Water🌐
From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 3 min
Servings: 2
- 2 Lemons, juiced
- 2 c. Water, hot
- 2 tsp. Stevia Powder, to taste
- Combine all ingredients together and drink first thing in the morning, instead of caffeine.
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
Equipment: Dehydrator
- 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.
