Shopping List
- 2 Apples
- 3 tbsp. Fresh Rosemary
- 1 tbsp. Ginger
- 12 Lemons
- 1 Limes
- 1 Mangos
- 4 Red Tomatoes
- 2 Shallots
- 4 Wild Salmon
- 4 Beets
- 16 oz. Carrots
- 16 oz. Fresh Green Beans
- 64 Fresh Okra | Frozen Okra
- 1 Fresh Red Chilies
- 1 Fresh Zucchini
- 1 Frozen Pizza
- 7 Garlic Cloves
- 16 Green Onions (Scallions)
- 1 Head of Cauliflower
- 8 Lemon Grass Stalk
- 4 Mixed-Color Large Carrots
- 1 Onions
- 2 Potatoes
- 1 Yellow Onions
- 1 c. Baked Beans
- 1 c. Broth | Water
- 1 tbsp. Dill | Chives
- 2 Fresh Basil Leaves
- 2 oz. Fresh Cilantro (Coriander)
- 1 tbsp. Fresh Dill
- 6 tbsp. Fresh Parsley
- 1 fl oz. Apple Cider Vinegar
- 2 c. Coconut Water
- 1 oz. Honey | Coconut Sugar | Stevia
- 2 oz. Mayo
- 2 oz. Sweet Chili Sauce
- 1 c. Chickpea Flour
- 1 fl oz. Soy Sauce
- 2 oz. Tandori Paste
- 2 Package Oatmeal
- 2 c. Rolled Oats
- 1 fl oz. Avocado Oil
- 1 fl oz. Avocado Oil | Coconut Oil
- 1 oz. Coconut Oil
- 1 oz. Stevia Powder
- 1 oz. Fennel Seeds
- 10 Crackers
- 1 c. Almonds
- 1 c. Granola
- 1 c. Raw Mixed Seeds
- 1 c. Almond Milk
- 1 c. Milk
- 3 oz. Pecorino Cheese
- 12 Eggs
- 14 oz. Regular Yogurt
- 12 oz. Frozen Green Peas
- 4 Boneless Skinless Chicken Breast Fillets
- 12 oz. Ground Pork
- 16 oz. Ground Turkey
- 3 Chamomile Tea Bag
- 3 Nettle Tea Bag
- 36 Orecchiette
Prep
Hard Boiled Eggs🌐
Total time: 12 min
Servings: 8
Equipment: Stove
- 8 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 & Mango Chutney Flatbreads🌐
From Jamie Oliver's 5 Ingredients
Total time: 12 min
Servings: 2
Equipment: Stove
- 4 Eggs
- 3/4 c. All-Purpose Flour (SELF-RISING FLOUR), plus extra for dusting
- 6 tbsp. Regular Yogurt
- 2 tbsp. Mangos (MANGO CHUTNEY)
- 1 Fresh Red Chilies
- Lower the eggs into a pan of vigorously simmering water and boil for 5½ minutes exactly, then refresh under cold water until cool enough to handle, and peel. Meanwhile, put a large non-stick frying pan on a medium-high heat. In a bowl, mix the flour with a little pinch of sea salt, 4 heaping tablespoons of yogurt, and 1 tablespoon of olive oil until you have a dough. Halve, then roll out each piece on a flour-dusted surface until just under ¼ inch thick. Cook for 3 minutes, or until golden, turning halfway.
- Dot the mango chutney and remaining yogurt over the breads. Halve the soft-boiled eggs and arrange on top, smashing them in with a fork, if you like. Finely slice the chili and scatter over (as much as you dare!), drizzle with a little extra virgin olive oil, and season with salt and black pepper from a height.
Hot Oatmeal🌐
Total time: 10 min
Servings: 2
Equipment: Stove
- 2 Package Oatmeal
- 1 c. Hot Water
- Pour the hot water over the Oatmeal. Enjoy!
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!
Old-Fashioned Oatmeal🌐
Combinations to try: 1 soft-boiled egg + 1/3 cup sauteed spinach + 1 teaspoon chili crisp or togarashi seasoning (omit honey and cinnamon from base recipe) 1/4 cup shredded carrot + 1 tablespoon chopped toasted walnuts + 1 tablespoon golden raisins + 1/4 teaspoon cinnamon 1/2 medium banana, sliced + 1 tablespoon peanut butter + 1 teaspoon chia seeds + 1 teaspoon brown sugar 1/4 cup blueberries + 1 tablespoon toasted coconut flakes + 1 tablespoon chopped toasted macadamia nuts + 1 teaspoon honey 1/4 cup sliced peaches + 2 tablespoons cinnamon granola + 2 tablespoons vanilla yogurt
Total time: 15 min
Servings: 3
Equipment: Stove
- 3 c. Water
- 3/8 tsp. Sea Salt
- 3/2 c. Rolled Oats
- 6 tbsp. Milk
- 3 tsp. Honey
- 3 tsp. Cinnamon
- Combine water (or milk) and salt in a small saucepan. Bring to a boil.
- Stir in oats and reduce heat to medium; cook, stirring occasionally, for 5 minutes.
- Remove from heat, cover and let stand for 2 to 3 minutes.
- Top with milk, sweetener, cinnamon, dried fruits or nuts, if desired.
Turkey Breakfast Sausage🌐
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
Chopped Eggs and Onions🌐
Total time: 15 min
Servings: 4
- 8 Hard Boiled Eggs
- 6 Green Onions (Scallions)
- 1 Yellow Onions, finely chopped
- 4 tbsp. Mayo
- 1 tbsp. Fresh Parsley, chopped
- 1 tbsp. Mustard, to taste
- 1/8 tsp. Salt & Black Pepper
- 10 Crackers, to serve
- Remove the shells and roughly chop the hard boiled eggs.
- Place the chopped eggs in a large bowl. Add the onions, season with salt and pepper and mix well. Add enough mayonaise to bind the mixture together. Stir in the mustard, if using, and the chopped parsley, or sprinkle the parsely on top to garnish.
- If you have time, chill the mixture before serving with the toasts of crackers.
Dinner
Pork on Lemon Grass Sticks🌐
Slimmer versions of these pork sticks are perfect for parties. The mixture will be enough for 12 lemon grass sticks if you use it sparingly.
Total time: 14 min
Servings: 4
Equipment: Grill | Broiler
- 3/2 c. Ground Pork, minced
- 4 Garlic Cloves, crushed
- 4 Fresh Cilantro (Coriander) roots, finely chopped
- 1/2 tsp. Granulated Sugar
- 1 tbsp. Soy Sauce
- 1/8 tsp. Salt & Black Pepper
- 8 Lemon Grass Stalk
- 4 tbsp. Sweet Chili Sauce, to serve
- Place the minced pork, crushed garlic, chopped coriander root, sugar and soy sauce in a large bowl. Season with salt and pepper to taste and mix well.
- Divide into eight portions and mould each one into a ball. It may help to dampen your hands before shaping the mixture, to prevent it from sticking.
- Stick a length of lemon grass halfway into each ball, then press the meat mixture around the lemon grass to make a shape like a chicken leg.
- Cook the pork sticks under a hot grill (broiler) for 3-4 minutes on each side, until golden and cooked through. Serve with the chili sauce for dipping.
Greek Salmon🌐
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. Fresh Basil Leaves (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.
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.
Sweet Pea Orecchiette🌐
From Jamie Oliver's 5 Ingredients Mediterranean
Total time: 30 min
Servings: 4
Equipment: Stove
- 5/4 lb. Potatoes
- 1 c. Green Onions (Scallions)
- 12 oz. Frozen Green Peas
- 10 oz. Orecchiette, dried
- 3 oz. Pecorino Cheese, plus extra to serve
- Peel the potatoes and chop into 1/2-inch cubes, trim and slice the scallions, then place in a large non-stick frying pan on a high heat with 2 tablespoons of olive oil and 1 cup of boiling kettle water. Reduce to a simmer, then cover and cook for 15 minutes, or until the potatoes are just tender, adding the peas for the last 5 minutes, stirring occasionally.
- Meanwhile, cook the pasta in a pan of boiling salted water according to package instructions, then drain, reserving a cupful of starchy cooking water.
- Tip the drained pasta into the pea and potato pan, finely grate in the pecorino, then toss together, adding spashes of cooking water to loosen, if needed. Season to perfection, and finish with an extra grating of pecorino and a drizzle of extra virgin olive oil, if you like.
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.
Sides
Cauliflower Mash🌐
From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 20 min
Servings: 4
Equipment: Stove, Blender
- 1 Head of Cauliflower
- 1 tbsp. Coconut Oil
- 2 tbsp. Broth | Water, organic
- 1/4 tsp. Sea Salt, to taste
- 1 tbsp. Dill | Chives, chopped
- Lightly steam the cauliflower.
- Add all ingredients to a blender and mix on high.
- Top with chopped dill/chives.
Tahini Carrot Slaw🌐
From Jamie Oliver's 5 Ingredients
Total time: 20 min
Servings: 3
- 2 tbsp. Raw Mixed Seeds
- 1/2 Garlic Cloves
- 1 Lemons
- 10 oz. Mixed-Color Large Carrots
- 2 Apples
- Toast the seeds in a dry non-stick frying pan on a medium heat until lightly golden, tossing regularly, then remove. Put three-quarters of the seeds into a pestle and mortar with a pinch of sea salt, and pound until fairly fine. Peel and add the garlic, then smash to a paste. Squeeze in the lemon juice, then muddle in 1 tablespoon of extra virgin olive oil and a tiny drebble of red wine vinegar to make a delicious tahini-style dressing.
- Wash the carrots, then finely slice into matchsticks with a good knife or using the julienne cutter on a mandolin (use the guard!). Core and slice the apples the same way, then toss both with the tahini dressing. Taste, season to perfection with salt and black pepper, then scatter over the remaining seeds.
Green Beans with Almonds🌐
Total time: 20 min
Servings: 4
Equipment: Stove
- 1 lb. Fresh Green Beans (GREEN BEANS)
- 2 tbsp. Avocado Oil
- 2 Shallots, sliced thin
- 1 Garlic Cloves, sliced thin
- 1/2 Lemons, juiced
- 1/4 tsp. Sea Salt & Black Pepper, to taste
- 1/4 c. Almonds (SLICED ALMONDS), sliced
- In a large pot, add a steamer basket and 1-2 cups of water. Add the beans and steam until tender, about 5 minutes. Remove beans from the basket and set aside.
- In a large skillet, over medium-high heat, add the avocado oil. Add the shallot and cook until translucent, about 3 minutes.
- Add the garlic and cook until fragrant, stirring constantly to ensure it doesn't burn, about 30 seconds.
- Add the beans back to the skillet, and stir until warm, about 2 minutes.
- Add the lemon juice, salt and pepper, and then top with the sliced almonds. Add the green beans and sauté until warmed through, about 1-2 minutes.
Tumeric Ginger Tea🌐
Total time: 5 min
Servings: 2
- 2 tsp. Tumeric
- 2 tsp. Ginger
- 1/4 tsp. Salt
- 1/4 tsp. Cinnamon
- 2 c. Hot Water
- 1 Lemons, juiced
- 1/2 tsp. Stevia Powder, to taste
- 2 tbsp. Almond Milk, or other nut milk of choice
- Combine the tumeric, ginger, salt and cinnamon, and place in a large mug.
- Add the hot water slowly as you whisk the liquid.
- Add the lemon and stevia.
- Alternatively, add all ingredients to a blender and blend until smooth.
- Top off with almond milk, if desired, and enjoy!
Rosemary-Lemon Tea🌐
Total time: 10 min
Servings: 3
Equipment: Mortar & Pestle
- 3 tbsp. Fresh Rosemary
- 3 Lemons
- 3 tsp. Honey | Coconut Sugar | Stevia
- 3 c. Water, boiling
- Remove the rosemary needles from their stem. You can easily do this by gripping the end that they are pointing towards and slowing pulling back along the stem in the opposite direction.
- Crush the rosemary needles in a mortar and pestle
- Place the rosemary, lemon and sweetener in a large mug.
- Cover with boiling water and let steep for 5-10 minutes. Enjoy!
Stewed Okra with Tomatoes🌐
Total time: 27 min
Servings: 4
Equipment: Stove
- 14 oz. Red Tomatoes, chopped, with onions and garlic
- 6 tbsp. Fresh Cilantro (Coriander), chopped
- 7/4 lb. Fresh Okra | Frozen Okra, thawed
- 1/4 tsp. Cinnamon
- 1/4 tsp. Cumin
- 1/4 tsp. Garlic Cloves, diced
- 1/8 tsp. Salt & Black Pepper
- Heat the tomatoes and the cinnamon, cumin and cloves with half the coriander in a pan, then season to taste with salt and freshly ground black pepper and bring to the boil.
- Add the okra and cook, stirring constantly, for 1-2 minutes. Reduce the heat to low, then simmer, stirring occasionally, for 20 minutes, until the okra is tender.
- Taste for spicing and seasoning, and adjust if necessary, adding more of any one spice, salt or pepper to taste. Stir in the remaining coriander. Serve hot, warm or cold.
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!
Snacks
Beets🌐
From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 20 min
Servings: 2
Equipment: Stove
- 4 Beets, peeled
- 1/4 c. Fresh Parsley, chopped
- 1 tbsp. Apple Cider Vinegar
- 1/2 Lemons, juiced
- 1/8 tsp. Sea Salt, to taste
- Steam the beets for 15 minutes.
- Set beets aside to cool down until cool enough to handle.
- Dice beets and toss with parsley, apple cider vinegar, lemon juice and sea salt.
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.
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.
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.