Shopping List
- 2 Apples
- 2 Green Apples
- 2 Avocados
- 5 Lemons
- 1 Limes
- 1 Pomegranate
- 7 Small Mixed-Color Heirloom Carrots
- 2 Small Cucumbers
- 9 Asparagus Spears
- 1 Red Bell Peppers
- 4 Broccoli Florets
- 9 oz. Baby Carrots
- 4 oz. Celery
- 2 Cucumbers
- 1 c. Fresh Spinach
- 4 oz. Green Onions
- 8 Leaves of Romaine Lettuce | Leaves of Butter Lettuce
- 6 Onions
- 1 Red Onions
- 2 Potatoes
- 11 oz. White Potatoes
- 2 Spring Onions
- 4 Canned Tomatoes
- 18 Cherry Tomatoes
- 1 Red Tomatoes
- 1 Fresh Zucchini
- 2 Whole-Wheat Tortillas
- 128 Fresh Basil Leaves
- 5 g Fresh Cilantro
- 1 tbsp. Fresh Ginger
- 3 oz. Fresh Mint Leaves
- 1 Garlic
- 2 Garlic Cloves
- 2 oz. Fresh Parsley
- 8 oz. Mixed Grains
- 6 oz. Quinoa
- 10 oz. Arborio Rice
- 10 oz. Orecchiette
- 4 oz. Penne Pasta
- 15 oz. Canned Black Beans
- 15 oz. Canned Chickpeas
- 1 Crushed Tomatoes
- 1 oz. Curry Powder
- 1 oz. Dried Oregano
- 1 oz. Poultry Seasoning
- 1 fl oz. Apple Cider Vinegar
- 12 oz. Jarred Pickled Jalapeños
- 1 fl oz. Red Wine Vinegar
- 5 oz. Creamy Peanut Butter
- 4 oz. Raw Red Lentils
- 9 oz. Pasta Sauce w/ Mushrooms
- 1 oz. Tomato Paste
- 1 fl oz. Avocado Oil
- 1 tbsp. Canola Oil | Corn Oil
- 2 oz. Pine Nuts
- 10 Sliced Fennel Salami
- 1 Boneless Skinless Chicken Breasts
- 2 oz. Cheddar Cheese
- 4 Eggs
- 2 oz. Feta Cheese
- 1 c. Frozen Mixed Diced Carrots, Peas, and Corn
- 12 oz. Frozen Green Peas
- 16 oz. Ground Turkey
- 1 oz. Mascarpone Cheese
- 2 oz. Parmesan Cheese
- 3 oz. Pecorino Cheese
Prep
Homeade Turkey Sausage Patties🌐
Store the leftovers in the fridge in an airtight container for up to 3 days. For longer storage, place in a resealable bag and freeze. Let the patties cool before storing. When ready to reuse, simply reheat in the microwave.
Total time: 30 min
Servings: 6
Equipment: Oven & Stove
- 1 lb. Ground Turkey
- 2 Garlic Cloves, minced
- 1 tsp. Poultry Seasoning
- 3/4 tsp. Salt
- 1/4 tsp. Cayenne Pepper
- 1/4 tsp. Black Pepper, ground
- 1/8 tsp. Cinnamon, ground
- 1 tsp. Canola Oil | Corn Oil
- Preheat the oven to 375°F. Line a baking sheet with parchment paper or aluminum foil.
- In a medium bowl, combine the turkey, garlic, poultry seasoning, salt, cayenne, black pepper, and cinnamon and mix well.
- Divide the turkey mixture into 6 even portions and roll into balls. Press the balls into patties about ⅛-inch thick and place on the lined baking sheet.
- Bake the sausage patties for 12 minutes.
- Heat a medium skillet over medium-high heat. Add the oil and sear the turkey sausage patties for about 3 minutes per side, or until browned.
Black Bean Salsa🌐
Total time: 40 min
Servings: 4 c.
Equipment: Stove & Refrigerator
- 2 tsp. Olive Oil
- 1 Onions, diced
- 12 oz. Jarred Pickled Jalapeños, drained
- 15 oz. Canned Black Beans, drained and rinsed
- 14 oz. Canned Tomatoes, drained
- 2 tbsp. Fresh Cilantro, chopped
- 1/4 tsp. Salt & Black Pepper
- In a medium pot, warm the olive oil over medium heat. Add the onion and cook for 5 minutes, or until translucent. Add the jalapeños and cook for 2 more minutes.
- Throw in the black beans and tomatoes and bring to a boil. Reduce the heat to low and simmer the salsa for 15–20 minutes, or until thick.
- Remove from the heat and stir in the cilantro. Taste and season with salt and pepper. Put the salsa in a container and cool in the fridge overnight.
Cooked Quinoa🌐
Total time: 30 min
Servings: 2 c.
- 1 c. Quinoa, rinsed well
- Cook 1 cup of quinoa per package instructions.
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.
Dairy-Free Pesto🌐
From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 5 min
Servings: 1 c.
Equipment: Food Processor
- 2 Lemons, juiced
- 4 tbsp. Pine Nuts
- 2 c. Fresh Basil Leaves
- 1/2 c. Olive Oil
- 1/4 tsp. Sea Salt & Black Pepper, to taste
- In a food processor, combine the lemon juice, pine nuts, and basil, and process until just combined. Slowly add in the olive oil, and pulse until emulsified. Season to taste with sea salt and pepper.
Boiling Kettle Water🌐
Total time: 5 min
Servings: 1 c.
Equipment: Stove
- 1 c. Water
- Boil the water in a kettle.
Breakfast
Quick and Easy Breakfast Burrito🌐
If you like things a little spicier, add a few fresh or pickled jalapeños.
Total time: 25 min
Servings: 2
- 2 Homeade Turkey Sausage Patties, or a cooked breakfast sausage (preferably turkey)
- 1/2 c. Black Bean Salsa
- 2 tsp. Canola Oil
- 4 Eggs, beaten
- 4 tbsp. Cheddar Cheese, grated
- 2 Whole-Wheat Tortillas, 12-inch
- Break the sausage patty into 1-inch pieces.
- Warm a nonstick medium skillet over medium heat. Add the oil and the sausage and brown the sausage. Add the salsa and cook for another minute.
- Pour the eggs into the pan and stir for 1 minute. Add the cheddar and cook until the eggs are cooked, about 2 minutes.
- Put the egg and sausage mixture in the center of the tortilla, and fold the bottom third of the tortilla up and over the mixture. Fold the two sides of the tortilla into the center and foll forward to seal.
- Serve with sour cream or guacamole.
Quinoa Tabouli🌐
From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 100 min
Servings: 4
- 2 c. Cooked Quinoa
- 1 c. Fresh Parsley, minced
- 1/2 c. Fresh Mint Leaves, minced
- 1/4 c. Red Onions, minced
- 2 Spring Onions, green parts only, chopped small
- 1 c. Cherry Tomatoes, sliced in halves or quarters
- 2 Small Cucumbers, chopped small
- 1 Lemons, juiced
- 1/4 c. Extra Virgin Olive Oil
- 1/4 tsp. Sea Salt & Black Pepper, to taste
- Place the quinoa into a bowl, fluff with a fork, and let cool.
- Add the next 6 ingredients (parsley through cucumbers) to the bowl of fluffed quinoa.
- Add the remaining ingredients and gently toss together.
- Serve at room temperature, or refrigerate overnight and serve cold.
Lunch
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.
Tomato & Avocado Salsa w/ Cucumber Bite🌐
From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 10 min
Servings: 2
- 1 Avocados, peeled and chopped small
- 1 c. Cherry Tomatoes, chopped small
- 1 Lemons, juiced
- 1/2 tsp. Onion Powder
- 1/4 tsp. Sea Salt & Black Pepper, to taste
- 1/2 tsp. Dried Oregano
- 2 tbsp. Fresh Cilantro, chopped
- 2 Cucumbers, sliced
- In a large bowl, mix the first 8 ingredients (avocado through cilantro).
- Serve salsa with sliced cucumbers.
Pesto Asparagus🌐
From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 22 min
Servings: 4
Equipment: Stove
- 1 c. Dairy-Free Pesto
- 1 tsp. Avocado Oil
- 1 c. Asparagus Spears, tough ends trimmed
- 2 tbsp. Pine Nuts
- Heat oil in a large skillet over medium-high heat. Add asparagus and sauté until golden brown, about 3–5 minutes.
- In a small skillet, over medium heat, add the pine nuts, and sauté until lightly browned. Immediately remove from heat and set aside.
- Reduce heat to low and stir in the pesto. Cook until the asparagus is tender, about 1–2 minutes.
- Sprinkle with pine nuts and enjoy!
Digestive Apple Carrot Salad🌐
From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 15 min
Servings: 2
- 2 Green Apples, peeled and coarsely chopped
- 1 c. Baby Carrots
- 1/2 Lemons, juiced
- Use a box grater or food processor to finely shred the apples and carrots.
- Drizzle with lemon juice.
Pasta Primavera🌐
Any kind of fresh vegetable can be added to this pasta.
Total time: 20 min
Servings: 2
Equipment: Stove
- 4 oz. Penne Pasta, 1⅓ cups
- 1 tsp. Olive Oil
- 1/2 c. Red Bell Peppers, sliced
- 1/2 c. Broccoli Florets
- 1 tbsp. Garlic, chopped
- 1 c. Pasta Sauce w/ Mushrooms
- 1/8 tsp. Salt & Pepper
- Cook the pasta according to the package directions.
- While the pasta is cooking, warm a medium skillet over medium-high heat. Add the olive oil, bell peppers, and broccoli and cook for 5 minutes, stirring every minute or so, until the vegetables begin to soften.
- Add the garlic to the pan and cook for 45 seconds to 1 minute, just until it starts to turn golden brown. Add the mushroom ragù sauce. Cook for 5–6 minutes, until the sauce is hot, and the vegetables are tender. You may need to stir a few tablespoons of the pasta cooking water into the sauce if it starts to get too thick.
- Toss the pasta into the sauce, season with salt and pepper, and serve.
Dinner
Sweet Pea Orecchiette🌐
From Jamie Oliver's 5 Ingredients Mediterranean
Total time: 30 min
Servings: 4
Equipment: Stove
- 1 c. Boiling Kettle Water
- 5/4 lb. Potatoes
- 1 c. Green Onions
- 12 oz. Frozen Green Peas
- 10 oz. Orecchiette, dried
- 3 oz. Pecorino Cheese, plus extra to serve
- 2 tbsp. Olive Oil
- Peel the potatoes and chop into ½-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 splashes 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.
Italian Baked Rice🌐
From Jamie Oliver's 5 Ingredients
Total time: 50 min
Servings: 4
Equipment: Oven & Stove
- 5 c. Boiling Kettle Water
- 2 Onions
- 1 tbsp. Olive Oil
- 2 oz. Sliced Fennel Salami
- 3/2 c. Arborio Rice
- 1 tbsp. Mascarpone Cheese
- 3/2 oz. Parmesan Cheese
- 1/4 tsp. Sea Salt & Black Pepper
- 1 tbsp. Extra Virgin Olive Oil
- Preheat the oven to 350°F.
- Place a large shallow casserole pan on a high heat. Peel and quarter the onions and quickly break apart into petals straight into the pan. Char for 4 minutes, tossing regularly.
- Reduce to a medium heat and stir in 1 tablespoon of olive oil and the salami, then rice, followed 1 minute later by 5 cups of boiling kettle water and the mascarpone. Finely grate and stir in the Parmesan with a pinch of sea salt and black pepper.
- Transfer the pan to the oven for 40 minutes, or until the rice has absorbed all the liquid and is just cooked through. Drizzle 1 tablespoon of extra virgin olive oil and dish up, seasoning to perfection at the table.
Tomato Vegetable Soup🌐
Total time: 40 min
Servings: 6
Equipment: Stove
- 1 tbsp. Olive Oil
- 2 c. Onions, diced
- 1 c. Celery, diced
- 15 oz. Crushed Tomatoes
- 2 c. White Potatoes, diced
- 1 c. Frozen Mixed Diced Carrots, Peas, and Corn
- 12 c. Water
- 1/4 tsp. Salt & Black Pepper
- 15 oz. Canned Chickpeas, for protein
- Warm a large pot over medium-high heat. Add the oil, onion, celery and cook for 5 minutes.
- Throw in the tomatoes, potatoes, frozen vegetables, and water. Bring to a boil, then reduce the heat to low and simmer for 20 minutes, or until the potatoes are tender.
- Taste the soup and season it with salt and pepper as you see fit.
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.
Sides
Carrot & Grain Salad🌐
From Jamie Oliver's 5 Ingredients
Total time: 18 min
Servings: 2
Equipment: Stove
- 12 oz. Small Mixed-Color Heirloom Carrots
- 1 Pomegranate
- 2 oz. Fresh Mint Leaves
- 8 oz. Mixed Grains, cooked
- 3/2 oz. Feta Cheese
- 1 tbsp. Red Wine Vinegar
- 2 tsp. Olive Oil
- Wash the carrots, halve any larger ones, then place in a large cold non-stick frying pan with 1 tablespoon of olive oil and a pinch of sea salt and black pepper. Put on a medium-high heat for 15 minutes, or until golden and tender, tossing regularly.
- Meanwhile, halve the pomegranate, squeeze the juice from one half through a sieve into a large bowl, add 1 tablespoon of red wine vinegar and 2 teaspoons of extra virgin olive oil. Finely chop the top leafy half of the mint (reserving a few nice leaves), stir into the bowl, then taste and season to perfection.
- Transfer the carrots to the dressing bowl while you toss the grains in the pan for 1 minute with a splash of water to warm through. Tip into the bowl and mix with the dressed carrots, then divide between your plates.
- Holding the remaining pomegranate half cut-side down in your fingers, bash the back of it with a spoon so all the seeds tumble over the salads. Crumble or grate over the feta, sprinkle over the reserved mint leaves, and tuck in.
Roasted 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 10–15 minutes, or until tender.
Snacks
Apples and Peanut Butter🌐
Total time: 1 min
Servings: 2
- 2 Apples, sliced
- 8 tbsp. Creamy Peanut Butter
- Dip the apples in the peanut butter. Enjoy!
