A Feast a Day

Shopping List

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.

Pan-Fried Chicken Breast Fillets🌐

If you salted and browned it right, your chicken will start with great flavor that you can further enhance with other seasonings.

Total time: 15 min

Servings: 2

Equipment: Stove

1 Boneless Skinless Chicken Breasts
1/2 tsp. Olive Oil
1/8 tsp. Kosher Salt

Start with thin pieces of chicken - you can either buy it thin sliced at the store, or butterfly and pound to even thickness. Pat dry with a paper towel - moisture is the enemy of browning. Sprinkle both sides with kosher salt.
Get your pan nice and hot over medium-high heat (I recommend stainless steel or cast iron), until a droplet of water skitters over the surface. Add a little oil, just enough to coat, and lay down the chicken. If it does not instantly sizzle, your pan wasn't hot enough. Leave them alone for at least four minutes to develop a nice golden crust and to let the chicken release from the pan naturally.
At this point gently try and lift the chicken, if the pan still holds onto it, then it's not ready yet so give it another minute. Flip it over, and you should have a deep golden crust - that's where the flavor is. Cook for another 3–4 minutes until the second side also releases easily and has a nice crust.

Garlic Infused Olive Oil🌐

Risk of botulism when the garlic is not heated to at least 121°F.

Total time: 10 min

Servings: 4 tbsp.

Equipment: Stove & Refrigerator

4 tbsp. Olive Oil
1 Garlic Cloves, peeled and smashed

In a saucepan place all the ingredients.
Cook over very low heat for 5 minutes or until a thermometer inserted into the oil registers 180ºF.
Remove from the heat and allow to cool completely at room temperature.
Transfer in a bottle and seal the lid. Optionally straining out the garlic.
Refrigerate up to 1 month.

Breakfast

Banana Pancakes🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz

Total time: 10 min

Servings: 2

Equipment: Stove

1 tsp. Extra Virgin Olive Oil
2 Bananas
2 Eggs
1/2 c. Fresh Mixed-Berries, halved or quartered, to garnish

Melt the oil in a pan over medium heat.
Blend the banana and egg in a mixing bowl until batter consistency is achieved.
Pour the batter into the pan. Cook for 2–3 minutes and then flip.
Turn the heat to low and cook for an additional 2–3 minutes.
Serve with the fresh-cut strawberries.

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
3/4 c. Sauerkraut
1/4 tsp. Sea Salt

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.

Lunch

Pan-Fried Chicken w/ Pesto🌐

Total time: 20 min

Servings: 2

Equipment: Stove

1 tbsp. Olive Oil
2 Boneless Skinless Chicken Breast Fillets
6 oz. Pesto
2 tbsp. Fresh Basil Leaves, to garnish

Heat the oil in a frying pan. Add the chicken breasts and cook gently for about 15 minutes, turning several times until they are tender, lightly browned, and thoroughly cooked.
Remove the chicken from the pan, cover and keep hot. Reduce the heat slightly, then add the pesto to the pan and cook gently, stirring constantly, for a few minutes, or until the pesto has warmed through.
Put the cooked chicken on a plate, pour the warm pesto over the top, then garnish with basil leaves and serve immediately.

Lemony Zucchini Linguine🌐

From Jamie Oliver's 5 Ingredients

Total time: 15 min

Servings: 2

Equipment: Stove

5 oz. Linguine
2 Fresh Mixed-Color Zucchini
1/2 oz. Fresh Mint Leaves
1 oz. Parmesan Cheese
1 Lemons
1 tbsp. Olive Oil
1 tsp. Extra Virgin Olive Oil

Cook the pasta in a pan of boiling salted water according to package instructions, then drain, reserving a cupful of cooking water.
Meanwhile, slice the zucchini lengthways, then again into long matchsticks with good knife skills or using the julienne cutter on a mandolin (use the guard!).
Place a large non-stick frying pan on a medium-high heat with 1 tablespoon of olive oil, then add the zucchini. Cook for 4 minutes, tossing regularly, while you finely slice the mint leaves, then stir them into the pan.
Toss the drained pasta into the zucchini pan with a splash of reserved cooking water.
Finely grate in most of the Parmesan and a little lemon zest, squeeze in all the juice, toss well, then taste and season to perfection with sea salt and black pepper.
Dish up, finely grate over the remaining Parmesan, and drizzle with 1 teaspoon of extra virgin olive oil before tucking in.

Polyphenol Salad🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz

Total time: 10 min

Servings: 2

2 c. Broccoli, chopped, not frozen
1 Oranges, peeled and diced
1 Yellow Bell Peppers, diced, seeds removed
1/2 c. Black Walnuts
1/2 c. Fresh Blueberries
1/4 c. Dried Cranberries
1/4 c. Broccoli Sprouts, chopped
1/4 c. Fresh Dill, chopped
1 Lemons, juiced
2 tbsp. Extra Virgin Olive Oil

Mix together and enjoy!

Super Green Spaghetti🌐

From Jamie Oliver's 5 Ingredients

Total time: 13 min

Servings: 2

Equipment: Blender

5 oz. Spaghetti Pasta
4 Garlic Cloves
7 oz. Fresh Cavolo Nero
1 oz. Parmesan Cheese
1 oz. Ricotta Cheese

Cook the pasta in a pan of boiling salted water according to the package instructions. Meanwhile, peel the garlic. Tear the stems out of the cavolo and discard, adding the leaves and the garlic to the pasta pan for 5 minutes.
Pour 1½ tablespoons of extra virgin olive oil into a blender, then finely grate in the Parmesan. Use tongs to carefully transfer the cavolo leaves and garlic straight into the blender and blitz for a few minutes until super-smooth. Taste and season to perfection with sea salt and black pepper.
Drain the pasta, reserving a cupful of cooking water. Return the pasta to the pan and toss with the vibrant green sauce, loosening with a splash of reserved cooking water, if needed, then divide between your plates. Dot over the ricotta, drizzle with a tiny bit of extra virgin olive oil, and tuck right in.

Island Salad🌐

From Jamie Oliver's 5 Ingredients Mediterranean

Total time: 15 min

Servings: 2

Equipment: Oven | Toaster | Toaster Oven & Stove

1 English Cucumbers
2 Loaves of Pita
15 oz. Canned Sliced Peaches, in juice
4 oz. Mixed Salad Leaves
2 oz. Halloumi Cheese
1 tbsp. Red Wine Vinegar
1 tbsp. Extra Virgin Olive Oil
1/8 tsp. Sea Salt & Black Pepper

Using a vegetable peeler, peel the cucumber lengthways into long delicate ribbons, discarding the seedy core, and place in a bowl with a pinch of sea salt and black pepper, and 1 tablespoon each of red wine vinegar and extra virgin olive oil.
Toast the pitas until golden, then slice into strips and arrange around the edges of two plates.
Place a large non-stick frying pan on a high heat. Drain and roughly chop the peaches (reserving the juice), then place in the pan with a good splash of the reserved juice, and season with pepper. Warm through for a few minutes while you toss the salad leaves with the dressed cucumber, and plate up.
Remove the peaches to a bowl, give the pan a quick wipe with a ball of paper towel, then use the fine side of a box grater to grate half the halloumi over the surface of the pan. Leave on the heat for 1–2 minutes, or until golden on one side, then tip directly over one of the plates, using a spatula to ease it away from the pan, if needed. Repeat with the remaining halloumi for the second plate. Spoon over the peaches, and tuck straight in.

Beef, Beets, & Horseradish🌐

From Jamie Oliver's 5 Ingredients

Total time: 14 min

Servings: 2

11/2 oz. Mixed-Color Baby Beets
3 tbsp. Creamy Horseradish
3 tsp. Reduced-Fat Crème Fraîche
7/4 oz. Watercress
3/2 oz. Bresaola
1 tbsp. Extra Virgin Olive Oil, divided
1/2 tbsp. Red Wine Vinegar
1/8 tsp. Sea Salt & Black Pepper

Scrub the beets clean, reserving any nice leaves, then finely slice into matchsticks with good knife skills or using the julienne cutter on a mandolin (use the guard!).
Dress the beets with ½ a tablespoon each of extra virgin olive oil and red wine vinegar, the horseradish, and crème fraîche, then season to perfection with sea salt and black pepper. Delicately toss with the watercress and any reserved beet leaves.
Divide up the bresaola between your plates, followed by the beet salad, then drizzle with 1 teaspoon of extra virgin olive oil, and serve.

Pear & Gorgonzola Farfalle🌐

From Jamie Oliver's 5 Ingredients

Total time: 20 min

Servings: 2

Equipment: Stove

5 oz. Farfalle Pasta, dried
5/2 oz. Gorgonzola Cheese
4 oz. Radicchio | Red Endives (, ½ | 2)
2 Fresh Pears, super-ripe
1 oz. Walnut Halves
1 tsp. Red Wine Vinegar
1/8 tsp. Sea Salt & Black Pepper
1 tsp. Extra Virgin Olive Oil

Cook the pasta in a medium pan of boiling salted water according to the package instructions, then drain, reserving a cupful of cooking water. Melt the cheese in a heatproof bowl above the pasta while it cooks, removing carefully when gooey.
Meanwhile, slide the radicchio ½ inch thick. Place it in a large dry non-stick frying pan on a high heat to char for 5 minutes, turning halfway. Peel the pears with a vegetable peeler, then quarter, core, and finely slice lengthways. Toss into the pan, crumble in most of the walnuts, add a splash of pasta cooking water, reduce to a medium heat and pop the lid on, then leave to caramelize slightly.
Toss the drained pasta and oozy Gorgonzola into the pear pan with a splash of red wine vinegar, and a splash of reserved cooking water, if needed. Taste, season to perfection with sea salt and black pepper, crumble over the remaining walnuts, and drizzle with 1 teaspoon of extra virgin olive oil.

Dinner

Sticky Teriyaki Aubergine🌐

From Jamie Oliver's 5 Ingredients

Total time: 20 min

Servings: 2

Equipment: Stove

1 Eggplants, 14 oz
4 Green Onions
1 Fresh Red Chilies | Fresh Yellow Chilies
3/4 oz. Unsalted Peanuts
2 tbsp. Teriyaki Sauce
1/4 tsp. Sea Salt & Black Pepper
1 tbsp. Olive Oil

Put a 10-inch non-stick frying pan on a high heat and pour in 1 cup of water. Halve the eggplant lengthways, quickly slash the flesh of each half a few times and place face-down in the pan, then season with sea salt and black pepper. Cover and cook for 10 minutes, or until it boils dry and begins to sizzle (listen for the change in sound).
Meanwhile, trim the scallions. Cut the whites into 1¼-inch lengths at an angle and put aside.
Seed the chili and finely slice lengthways with the green part of the scallions. Place both in a bowl of ice-cold water and put aside to crisp up.
When the eggplant starts to sizzle, add 1 tablespoon of olive oil, the white scallions, and the peanuts to the pan, stirring regularly.
After 2 minutes, add a splash of water, drizzle in the teriyaki, and reduce to a medium heat.
Turn the eggplant, jiggle the pan and let it get sticky for a few minutes, then dish up, sprinkled with the drained green scallions and chili.

Chicken Salsa Roll-Ups🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz

Total time: 10 min

Servings: 2

2 Pan-Fried Chicken Breast Fillets, sliced thin
1/3 c. Red Tomatoes, chopped
1/4 c. Red Onions, chopped
1 tbsp. Apple Cider Vinegar
1 tbsp. Fresh Cilantro, chopped
1 Limes, juiced
1/2 c. Fresh Spinach
1 Avocados, peeled and sliced
8 Leaves of Romaine Lettuce | Leaves of Butter Lettuce

Mix the first 5 ingredients in a bowl to make a salsa.
On a large serving platter, layer the sliced meat, spinach and avocado with the salsa.
Roll up each slice in a lettuce leaf and serve.

Escalopes of Veal w/ Cream Sauce🌐

If they are too thick, flatten the escalopes with a rolling pin. It'll help to cut down the cooking time.

Total time: 20 min

Servings: 4

Equipment: Stove

1 tbsp. All-Purpose Flour
4 Veal Escalopes
1 tbsp. Sunflower Oil
1 Shallots, chopped
2 c. Oyster Mushrooms, sliced
2 tbsp. Marsala Wine | Dry Sherry
1 c. Crème Fraîche | Sour Cream
2 tbsp. Fresh Tarragon, chopped
1/4 tsp. Salt & Black Pepper

Season the flour and use to dust the veal, then set the meat aside.
Heat the oil in a large frying pan and cook the shallot and mushrooms for 5 minutes. Add the escallops and cook over a high heat for about 1½ minutes on each side. Pour in the Marsala or sherry and cook until reduced by half.
Remove the escalopes from the pan. Stir in the crème fraîche, tarragon and seasoning into the juices in the pan and simmer gently for 3–5 minutes, or until the sauce it thick and creamy.
Return the escalopes to the pan and heat through for 1 minute before serving with the sauce, noodles and broccoli.

Pan-Fried Haddock🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz

Total time: 18 min

Servings: 4

Equipment: Stove

1 tbsp. Olive Oil
4 Garlic Cloves, finely chopped
4 tbsp. Capers
4 Skinless Haddock Tenderloin Fillets, 6-ounces each
2 Lemons, juiced and zested
1/4 tsp. Sea Salt & Black Pepper, to taste
4 c. Mixed Baby Greens
2 tbsp. Olive Oil
2 tbsp. Balsamic Vinegar

In a large skillet over medium-high heat, heat oil, garlic and capers. Cook until the garlic becomes fragrant, about 3 minutes.
Add the fish and lemon zest, and cook each side for 5 minutes until it browns and is cooked throughout. Drizzle with fresh lemon juice on top, season to taste with salt and pepper, and serve with cooked capers and garlic.
Serve alongside mixed greens, olive oil, and balsamic vinegar.

Dal🌐

Total time: 45 min

Servings: 2

Equipment: Stove

1 tbsp. Olive Oil
1/2 c. Onions, diced
1 tbsp. Fresh Ginger, grated
1 tbsp. Tomato Paste
1 tbsp. Curry Powder
1/2 c. Raw Red Lentils, rinsed
3 c. Water
1/8 tsp. Salt & Black Pepper

Warm a medium pot over medium heat. Add the olive oil and onion and cook for 5 minutes, or until soft. Add the ginger and cook for 30 seconds. Add the tomato paste and cook for 1 minute.
Sprinkle the curry powder into the pot and cook for 30 seconds. Add the lentils and water and bring to a boil. Reduce the heat to low and simmer for 25–30 minutes, until the lentils are tender.
Taste the dal and add salt and pepper if it needs it.

Slow Cooker Pot Roast w/ Shallots and Baby Carrots🌐

Total time: 260 min

Servings: 6

Equipment: Stove & Slow Cooker

3 lb. Chuck Roast
1/4 tsp. Sea Salt & Black Pepper, to taste
1/4 tsp. Garlic Powder, to taste
1 tbsp. Olive Oil
1/2 c. Beef Broth
1/4 c. Red Wine
14 Baby Carrots, peeled (or five large carrots cut into thirds)
8 Shallots, peeled
1 tbsp. Fresh Mixed Herbs (Basil, Parsley, Chervil, Marjoram, Oregano) (Herbs de Provence)

Generously season roast with sea salt, pepper, and garlic powder. Lightly sprinkle with Herb de Provence. (you'll put more in the crock pot later) Heat a cast iron pan on med/high heat. When pan is hot add enough olive oil to lightly coat the bottom on the pan.
Place roast in pan and brown the first side, turn over and brown the second side (usually about 4–5 minutes each side) then place meat in slow cooker, add broth and wine.
Add shallots and carrots to crock pot, sprinkle with sea salt, freshly ground pepper and 1 tablespoon herbs de Provence. Place lid on crock pot and cook either 4 hours on high or 8 hours on low. Carve beef against the grain and serve.

Tagliatelle w/ Tomatoes and Olives🌐

It is essential to buy Parmesan in a piece for this dish. Find a good source - fresh Parmesan should not be unacceptably hard - and shave or grate it yourself. The flavour will be much more intense than that of a ready-grated product.

Total time: 15 min

Servings: 4

Equipment: Stove & Grill | Broiler

3 tbsp. Olive Oil
1 Garlic Cloves, crushed
1 Small Onions, chopped
4 tbsp. Dry White Wine
6 Sun-Dried Tomatoes, chopped
2 tbsp. Fresh Parsley, chopped
1/2 c. Black Olives, Pitted, halved
1 lb. Tagliatelle Pasta
4 Tomatoes, halved
1/8 tsp. Salt & Black Pepper
1 tbsp. Parmesan Cheese, to serve

Heat 2 tbsp of the oil in a pan. Add the garlic and onion and cook for 2–3 minutes, stirring occasionally. Add the wine, sun-dried tomatoes and the parsley. Cook for 2 minutes. Stir in the black olives, lower the heat and leave the sauce over a low heat.
Preheat the grill (broiler). Cook the pasta in a large pan of lightly salted boiling water for about 3 minutes.
Put the tomatoes on a baking sheet and brush with the remaining oil. Grill (broil) for 3–4 minutes.
When the pasta rises to the surface of the boiling water, it is ready. Drain it thoroughly, return it to the pan and toss with the sauce. Pile into a bowl and add the grilled tomatoes. Grind black pepper over the top and add Parmesan shavings.

Minty Courgette Linguine🌐

Total time: 20 min

Servings: 3

Equipment: Stove

2 tbsp. Garlic Infused Olive Oil
1 lb. Linguine
1 Fresh Zucchini, sliced
1 Fresh Mint Leaves, roughly chopped
1/4 tsp. Salt & Black Pepper

Cook the pasta in a large pan of slightly salted boiling water for 10–12 minutes.
Meanwhile, heat 1 tbsp of the oil in a large frying pan and add the zucchini. Fry for 2–3 minutes, stirring occasionally, until they are golden.
Drain the pasta well and toss with the zucchini and chopped mint. Season with salt and pepper, drizzle over the remaining oil and serve immediately.

Sides

Oven Roasted Asparagus🌐

Total time: 15 min

Servings: 2

Equipment: Oven

1 c. Asparagus Spears
1 tbsp. Olive Oil
1/4 tsp. Sea Salt & Black Pepper, to taste

Preheat the oven to 425°F.
Place the trimmed asparagus in an even layer on a baking sheet and drizzle it with olive oil. Roll the stalks in the oil to ensure it coats every inch. Top with salt and pepper.
Place the asparagus in the center rack in the oven, and bake it for 10–12 minutes. When it is fork-tender, it’s done cooking.

Sauteed Green Beans🌐

Total time: 7 min

Servings: 2

Equipment: Stove

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 and set aside the beans.
In the 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.

Steamed Asparagus🌐

Total time: 10 min

Servings: 4 oz.

Equipment: Stove

1/2 c. Asparagus Spears

Bring a pot of water to a boil. Trim off the woody ends of the asparagus.
Set a steaming basket above the boiling water and lay the asparagus in the basket. Cover the pot and steaming basket with a lid. Steam for 7 minutes.

Cajun Sweet Potatoes🌐

From Jamie Oliver's 5 Ingredients

Total time: 69 min

Servings: 4

Equipment: Oven

4 Orange Sweet Potatoes
1 Garlic Bulbs
4 tsp. Olive Oil
4 tbsp. Red Wine Vinegar
1 tsp. Cajun Seasoning
1/4 tsp. Sea Salt & Black Pepper
3/4 c. Greek Yogurt
4 Green Onions
1/2 tbsp. Extra Virgin Olive Oil

Preheat the oven to 350°F. Quickly scrub the sweet potatoes clean, then slice into 1¼-inch rounds.
Place in a 10×12-inch roasting pan with the whole unpeeled garlic bulb, and toss with 1 teaspoon 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 caramelized.
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, sprinkle over the scallions, dish up and enjoy.

Marinated Mediterranean Olives🌐

Total time: 5 min

Servings: 2

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 in 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.

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.

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!

Weekly Meal Plan

Shopping List

Prep

Hard Boiled Eggs🌐

Pan-Fried Chicken Breast Fillets🌐

Garlic Infused Olive Oil🌐

Breakfast

Banana Pancakes🌐

Probiotic Salad🌐

Lunch

Pan-Fried Chicken w/ Pesto🌐

Lemony Zucchini Linguine🌐

Polyphenol Salad🌐

Super Green Spaghetti🌐

Island Salad🌐

Beef, Beets, & Horseradish🌐

Pear & Gorgonzola Farfalle🌐

Dinner

Sticky Teriyaki Aubergine🌐

Chicken Salsa Roll-Ups🌐

Escalopes of Veal w/ Cream Sauce🌐

Pan-Fried Haddock🌐

Dal🌐

Slow Cooker Pot Roast w/ Shallots and Baby Carrots🌐

Tagliatelle w/ Tomatoes and Olives🌐

Minty Courgette Linguine🌐

Sides

Oven Roasted Asparagus🌐

Sauteed Green Beans🌐

Steamed Asparagus🌐

Cajun Sweet Potatoes🌐

Marinated Mediterranean Olives🌐

Snacks

Coconut Yogurt and Chocolate Almonds🌐

Yogurt and Granola🌐