Shopping List
- 2 Apples
- 1 Avocados
- 1 c. Baby Leeks
- 1 Bananas
- 2 oz. Fresh Blueberries
- 1 tbsp. Fresh Sage
- 3 Lemons
- 1 Shallots
- 4 Wild Salmon
- 14 Asparagus Spears
- 4 Beets
- 1 Broccoli
- 12 oz. Broccoli Sprouts
- 2 Cauliflower Heads
- 2 Cucumbers
- 1 Fennel Bulbs
- 64 Fresh Okra | Frozen Okra
- 11 oz. Fresh Podded Green Peas | Frozen Green Peas
- 6 Green Onions (Scallions)
- 8 Lemon Grass Stalk
- 1 Onions
- 1 Red Onions
- 7 Red Tomatoes
- 2 Spring Onions
- 4 Sweet Potatoes
- 1 Yellow Onions
- 1 c. Broth | Water
- 1 tbsp. Dill | Chives
- 2 Dried Basil
- 1 oz. Fresh Cilantro (Coriander)
- 1 oz. Fresh Dill
- 1 oz. Fresh Parsley
- 1 oz. Fresh Thyme
- 17 Garlic Cloves
- 1 tbsp. Nutmeg
- 1 oz. Allspice
- 2 Loaves of Pita
- 2 fl oz. Tamari | Soy Sauce
- 1 fl oz. Apple Cider Vinegar
- 1 fl oz. Apple Cider Vinegar | Lemon Juice
- 2 oz. Sweet Chili Sauce
- 3 oz. Creamy Peanut Butter
- 1 fl oz. Maple Syrup
- 9 oz. Penne Pasta
- 1 fl oz. Mirin Rice Wine
- 1 fl oz. Soy Sauce
- 1 fl oz. Avocado Oil | Coconut Oil
- 1 oz. Coconut Oil
- 1 fl oz. Dark Sesame Oil
- 1 fl oz. Flaxseed Oil
- 2 oz. Refined Coconut Oil
- 1 tsp. Cajun Seasoning
- 1 oz. Fennel Seeds
- 1 fl oz. Bourbon
- 10 fl oz. Double Cream
- 1 c. Plain Coconut Milk | Plain Coconut Yogurt
- 1 c. Plain Coconut Yogurt
- 1 oz. Parmesan Cheese
- 4 Eggs
- 1 c. Greek Yogurt
- 16 Boneless Skinless Chicken Thighs
- 12 oz. Ground Pork
- 16 oz. Ground Turkey
- 3 oz. Sauerkraut
- 1 c. Fresh Oregano
- 2 Frozen Carrot Slices
- 5 c. Frozen Cauliflower Florets
- 4 Maple-Glazed Bacon Slices
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.
Cauliflower Mash🌐
From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 20 min
Servings: 2 c.
Equipment: Stove, Blender
- 1 Cauliflower Heads
- 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.
Cauliflower Rice🌐
From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 2 min
Servings: 2 c.
- 1 Cauliflower Heads
- Remove the leaves and core from the cauliflower, and cut the head into 4 pieces.
- Using a grater, on the medium grate side, grate the cauliflower chunks until no more remain.
Breakfast
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.
Pasta with Spring Vegetables🌐
Total time: 20 min
Servings: 4
Equipment: Stove
- 3 c. Penne Pasta
- 1 c. Broccoli
- 8 oz. Asparagus Spears, trimmed
- 1 Fennel Bulbs
- 2 c. Fresh Podded Green Peas | Frozen Green Peas
- 4 oz. Baby Leeks
- 1 Shallots, chopped
- 1 tbsp. Fresh Parsley
- 1 tbsp. Fresh Thyme
- 1 tbsp. Fresh Sage
- 5/4 c. Double Cream
- 3 tbsp. Butter
- 1/8 tsp. Salt & Black Pepper
- 1 tbsp. Parmesan Cheese, to serve
- Divide the broccoli florets into tiny sprigs. Cut the leeks and asparagus diagonally into 5cm/2in lengths. Trim the fennel bulb and but into wedges.
- Cook all the vegetables in boiling salted water until just tender.
- Remove the vegetables with a slotted spoon and keep hot. Melt the butter in a separate pan, add the chopped shallot and cook, stirring occasionally, until softened, but not browned. Stir in the herbs and cream and cook for a few minutes, until slightly thickened.
- Meanwhile, cook the pasta in a large pan of lightly salted boiling water for 10-12 minutes. Drain well and add to the sauce with the vegetables. Toss gently and season with black pepper.
- Serve the pasta at once with a generous sprinkling of freshly grated Parmesan.
Lunch
Low Carb Cauliflower Fried Rice🌐
Total time: 20 min
Servings: 2
Equipment: Stove
- 24 oz. Frozen Cauliflower Florets, thawed gently (be careful not to cook it further)
- 4 tbsp. Refined Coconut Oil, (or a neutral oil, like vegetable oil)
- 1 Yellow Onions, peeled and diced
- 2 Garlic Cloves, peeled and minced
- 2 tsp. Dark Sesame Oil, plus more as necessary by the half-teaspoonful
- 3 tbsp. Tamari | Soy Sauce, plus more to taste
- 2 tbsp. Mirin Rice Wine, (or try 1 teaspoon apple cider vinegar)
- 4 oz. Frozen Carrot Slices, frozen peas and chopped carrots
- 2 Green Onions (Scallions), chopped
- 2 Eggs, lightly beaten
- Place the thawed cauliflower in small batches in a food processor fitted with the steel blade. Pulse in short bursts just until it resembles grains of rice. Place the riced cauliflower in a tea towel or fine mesh nut milk bag, and squeeze until all of the water has been removed. Expect about 1 cup liquid total. Line a medium-size bowl with paper towels, place the riced, dried cauliflower in the bowl, and set it aside.
- In a large, nonstick skillet or wok, heat the coconut oil over medium heat until rippling. Sauté the diced onion, stirring occasionally, until nearly translucent (about 4 minutes).
- Add the garlic, and continue to sauté for another 2 minutes or until the garlic is fragrant and the onion is translucent.
- Add the dried, riced cauliflower, then the sesame oil, tamari and mirin to the pan, and mix to combine. Add the frozen peas and carrots, and mix gently to combine.
- Cook for another minute, or until the peas and carrots are defrosted. Add about 3/4 of the chopped scallions, and mix to combine.
- Create a 4-inch space in the center of the pan by pushing the cauliflower mixture to the sides of the pan. Turn up the heat to medium-high and allow the cauliflower mixture to cook undisturbed for 2 minutes.
- Add the beaten eggs to the center of the pan and, stirring occasionally, scramble the eggs. Add more sesame oil by the half-teaspoonful as necessary to cook the eggs. Mix the scrambled eggs into the rest of the fried rice.
- Sprinkle the fried rice with the remaining chopped scallions and serve immediately.
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.
Cajun Sweet Potatoes🌐
From Jamie Oliver's 5 Ingredients
Total time: 69 min
Servings: 4
Equipment: Oven
- 4 Sweet Potatoes
- 10 Garlic Cloves, 1 bulb
- 1 tsp. Cajun Seasoning
- 3/4 c. Greek Yogurt
- 4 Green Onions (Scallions)
- Preheat the oven to 350°F. Quickly scrub the sweet potatoes clean, then slice into 1¼-inch rounds. Place in a 10x12-inch roasting pan with the whole unpeeled garlic bulb, and toss with 1 tablespoon each of olive oil and red wine vinegar, a pinch of sea salt and black pepper, and the Cajun spice. Arrange in a flat layer and roast for 1 hour, or until soft, gnarly, and carmelized.
- Once done, squeeze all the soft, sweet, creamy, mild roasted garlic out of the skins into the yogurt, mash together, then season to perfection. Trim and finely slice the scallions. Spoon the yogurt across a plate or platter, stack the sweet potato on top, drizzle with ½ a tablespoon of extra virgin olive oil, spinkle over the scallions, dish up and enjoy.
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
Sautéed Chicken & Garlic Cauliflower Mash🌐
From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 15 min
Servings: 2
Equipment: Stove
- 1 c. Cauliflower Mash
- 1 tbsp. Coconut Oil
- 1 lb. Boneless Skinless Chicken Thighs
- 1/4 tsp. Sea Salt & Black Pepper, to taste
- 1 Lemons, zested
- 1 tsp. Fresh Thyme, chopped
- In a large skillet over medium heat, heat the coconut oil.
- To the skillet, add the chicken, lemon zest, thyme, and salt & pepper. Cook for 5-10 minutes, until the chicken is cooked through.
- Serve with cauliflower mash.
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.
Cauliflower Rice (Mediterranean-Inspired)🌐
From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 11 min
Servings: 4
Equipment: Stove
- 1 c. Cauliflower Rice
- 1 tbsp. Olive Oil
- 1/2 Onions, diced small
- 1 Garlic Cloves, minced
- 1/2 Lemons, juiced
- 2 tsp. Fresh Oregano
- 2 tsp. Fresh Parsley
- 1/4 tsp. Sea Salt & Black Pepper, to taste
- Heat a large skillet over medium heat and add the avocado oil. Add the cauliflower rice and onion and cook for 5 minutes, or until desired texture is achieved.
- Add the garlic, and cook for 1 minute, until fragrant.
- Remove the rice from heat, and add the lemon juice through parsley. Stir well to combine.
- Season to taste with salt and pepper.
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.
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.
Sides
Anti-Allergy Salad🌐
Total time: 15 min
Servings: 2
- 1/8 c. Flaxseed Oil
- 1/8 c. Fresh Parsley, finely chopped
- 3/2 c. Broccoli Sprouts
- 1 Apples, cored and cut into cubes
- 1/2 Red Onions, diced
- 1/4 c. Fresh Blueberries
- 6 oz. Wild Salmon, cooked and flaked
- First combine the flaxseed oil with the parsley and season generously with salt and pepper. Set aside.
- Next toss together the remaining ingredients and place in two salad bowls.
- Drizzle with the parsley dressing and serve immediately with a nice tall glass of water to keep you hydrated!
Fruity Peanut Butter Pitas🌐
Total time: 5 min
Servings: 2
- 1/4 c. Creamy Peanut Butter
- 2 Loaves of Pita, pocket halved
- 1/2 Apples, thinly sliced
- 1/2 Bananas, sliced
- 1/8 tsp. Allspice
- 1/8 tsp. Nutmeg
- 1/8 tsp. Cinnamon
- In a small bowl, blend the peanut butter, allspice, cinnamon and nutmeg.
- Spread inside pita bread halves; fill with apple and banana slices.
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.
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.
