Shopping List
- 7 oz. Cheddar Cheese
- 1 Apples
- 2 Fuji Apples
- 6 Avocados
- 5 Bananas
- 3 oz. Fresh Strawberries
- 3 oz. Grapes
- 7 Lemons
- 2 Limes
- 1 Mangos
- 1 Oranges
- 1 Green Bell Peppers
- 1 Red Bell Peppers
- 3 Celery Stalks
- 3 Cucumbers
- 2 Eggplant
- 2 Fresh Red Chilies | Fresh Yellow Chilies
- 1 c. Fresh Spinach
- 9 oz. Green Onions
- 1 Iceberg Lettuce
- 8 Leaves of Romaine Lettuce | Leaves of Butter Lettuce
- 1 Onions
- 2 Red Onions
- 1 Orange Sweet Potatoes
- 4 Canned Tomatoes
- 21 Cherry Tomatoes
- 4 Red Tomatoes
- 2 Tomatoes
- 1 Fresh Zucchini
- 9 g Fresh Cilantro
- 2 Garlic Cloves
- 4 oz. Kalamata Olives
- 4 oz. Seedless Raisins
- 4 oz. Guacamole
- 3 Salami
- 4 oz. Sauerkraut
- 1 fl oz. Apple Cider Vinegar
- 2 fl oz. Citrus-Lime Vinaigrette
- 10 oz. Mayonnaise
- 2 Whole-Wheat Tortillas
- 15 oz. Canned Black Beans
- 1 c. Canned Corn | Frozen Corn
- 12 oz. Jarred Pickled Jalapeños
- 1 c. Water Chestnuts
- 6 oz. Porridge Oats
- 4 oz. Rice
- 2 fl oz. Teriyaki Sauce
- 8 fl oz. Avocado Oil | Olive Oil
- 1 tbsp. Canola Oil | Corn Oil
- 1 oz. Dried Basil
- 1 oz. Dried Oregano
- 1 oz. Poultry Seasoning
- 26 Crackers
- 2 oz. Unsalted Peanuts
- 3 oz. Black Walnuts
- 1 qt Milk
- 2 Chicken Eggs | Duck Eggs
- 6 Eggs
- 1 oz. Plain Coconut Yogurt
- 2 oz. Frozen Edamame Beans
- 3 Boneless Skinless Chicken Breasts
- 16 oz. Ground Turkey
- 1 Smoked Salmon
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.
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.
Rice🌐
Total time: 30 min
Servings: 1 c.
- 1/2 c. Rice
- 1/2 c. Water, for rice
- 1/2 c. Water, for evaporation
- Rinse the rice in hot water until it blooms and the water runs clear.
- Cook the rice according to package instructions. Store in the refrigerator.
Pan Roasted Vegetables 🌐
Total time: 45 min
Servings: 2 c.
Equipment: Oven
- 1/2 c. Fresh Zucchini, diced
- 12 Cherry Tomatoes
- 1/2 c. Red Bell Peppers, diced
- 1/2 c. Red Onions, diced
- 1/2 c. Orange Sweet Potatoes, diced
- 2 tbsp. Olive Oil
- 1/4 tsp. Salt & Black Pepper
- Preheat the oven to 400°F. Line a sheet pan with parchment paper.
- In a large bowl, combine the zucchini, tomatoes, bell pepper, onion, and sweet potato. Add the olive oil and season with salt and pepper. Stir or toss to mix evenly.
- Spread the vegetables out on the lines sheet pan. Roast them in the oven for 12 minutes, flip them over, and continue roasting for 15–20 minutes longer, until they're tender.
Everyday Dressing🌐
From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 5 min
Servings: 4 oz.
- 2 tbsp. Extra Virgin Olive Oil
- 4 Lemons, juiced
- 2 tbsp. Dried Basil
- In a small bowl, combine all ingredients.
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.
Poached Chicken Breasts🌐
Eight ounces raw boneless, skinless chicken breast yields about 1 cup sliced, diced or shredded cooked chicken.
Total time: 20 min
Servings: 2
Equipment: Stove
- 2 Boneless Skinless Chicken Breasts
- 1/4 tsp. Salt
- Place boneless, skinless chicken breasts in a skillet or saucepan. Add lightly salted water to cover and bring to a boil.
- Cover, reduce heat to a simmer and cook until no longer pink in the middle, 10 to 15 minutes, depending on size.
Pan-Fried Salmon🌐
The skin can be served or removed easily with a knife or spoon.
Total time: 15 min
Servings: 2
Equipment: Stove
- 1 Smoked Salmon
- 1 tsp. Olive Oil
- 1/8 tsp. Kosher Salt & Black Pepper
- Bring the salmon to room temperature 10 minutes before cooking.
- Warm a large nonstick skillet with oil over medium-low heat. Season the fish with salt and pepper. Raise the heat to medium-high.
- Place the salmon, skin-side down in the pan. Cook until golden brown and crisp on one side, about 4 minutes. Turn the fish over with a spatula, and cook until it feels firm to the touch, about 3 minutes more.
- Transfer to a plate and serve as desired.
Hashi-Mayo🌐
From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 10 min
Servings: 1 c.
Equipment: Blender | Immersion Blender
- 2 Lemons, juiced
- 2 Chicken Eggs | Duck Eggs, at room temperature
- 1/2 tsp. Sea Salt
- 1 c. Avocado Oil | Olive Oil
- Get out a blender or immersion blender.
- If using a blender, place the lemon juice, eggs and salt in a high-speed blender and start blending. Slowly add the oil into the blender to emulsify the eggs and oil, for 2–3 minutes.
- For an immersion blender, place the lemon juice, eggs, salt and oil, in that order, in a clear jar or container that the immersion blender can fit snugly into. Start blending and watch the mixture (about 30-45 seconds). Once it starts to turn off-white at the bottom of the jar, slowly start to pull the blender upward. Stop once the entire mixture is off-white (when it is emulsified).
Creamy Avocado-Lime Dressing🌐
Total time: 5 min
Servings: 12 fl oz.
Equipment: Refrigerator
- 1/2 c. Guacamole
- 1/2 c. Mayonnaise
- 1 Limes, juiced
- 1 tbsp. Granulated Sugar
- 1/4 tsp. Chili Powder
- 1/4 tsp. Salt
- 1/8 tsp. Black Pepper
- 1/4 c. Water
- In a medium bowl, whisk together the guacamole, mayonnaise, lime juice, sugar, chili powder, salt, and pepper. Whisk in enough of the water to thin the mixture until it just coats the back of a spoon.
- Store in the fridge in an airtight container for up to 3 days.
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.
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.
Baked Banana Porridge🌐
Bananas are a good source of the amino acid tryptophan, which the body needs to make the feel- good hormone serotonin. When eaten with a carb source such as oats, the brain can absorb the tryptophan easily.
Total time: 30 min
Servings: 4
Equipment: Oven
- 4 c. Bananas, halved lengthways
- 2 c. Porridge Oats
- 1/2 tsp. Cinnamon
- 1 c. Milk
- 8 tbsp. Black Walnuts, roughly chopped
- 5/2 c. Water
- Heat oven to 375°F.
- Mash up one banana half, then mix it with the oats, cinnamon, milk, 1¼ cups water and a pinch of salt, and pour into a baking dish.
- Top with the remaining banana halves and scatter over the walnuts.
- Bake for 20–25 mins until the oats are creamy and have absorbed most of the liquid.
Lunch
Edamame & Veggie Rice Bowl🌐
Total time: 10 min
Servings: 4
- 1 c. Rice
- 2 c. Pan Roasted Vegetables
- 1/2 c. Frozen Edamame Beans
- 4 tbsp. Fresh Cilantro, chopped
- 1/2 c. Avocados, diced
- 4 tbsp. Green Onions
- 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.
Katy's Greek Salad🌐
From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 12 min
Servings: 2
- 1/4 c. Everyday Dressing
- 1 c. Kalamata Olives
- 1 Cucumbers
- 1 Avocados
- 2 Tomatoes
- 1 Green Bell Peppers
- 1/2 Red Onions
- Dice the cucumber, avocado, tomatoes, green pepper and red onion. Mix together.
- Serve with the Everyday Dressing.
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.
BPA-Banishing Fruit Salad🌐
Total time: 10 min
Servings: 4
- 1 Oranges, segmented
- 1/2 c. Grapes, halved
- 1/2 c. Fresh Strawberries, quartered
- 1 Apples, cored and diced
- 1 Bananas, diced
- Combine all ingredients in a bowl and enjoy!
Chicken Salad🌐
Total time: 5 min
Servings: 4
- 2 Poached Chicken Breasts, cut into bite-sized pieces
- 8 oz. Water Chestnuts, drained and sliced
- 4 oz. Seedless Raisins
- 1 c. Celery Stalks, diced small
- 2/3 c. Mayonnaise
- 2 Fuji Apples, diced small
- Place all ingredients in a mixing bowl.
- Using a rubber spatula, mix ingredients together until thoroughly blended.
Cheese and Crackers🌐
Total time: 5 min
Servings: 3
- 3 oz. Cheddar Cheese, sliced
- 3 oz. Crackers
- 3 oz. Salami, sliced
- Stack the cheese, meat and crackers. Eat them stacked.
Dinner
Sticky Teriyaki Aubergine🌐
From Jamie Oliver's 5 Ingredients
Total time: 20 min
Servings: 4
Equipment: Stove
- 2 Eggplant, 14 oz
- 8 Green Onions
- 2 Fresh Red Chilies | Fresh Yellow Chilies
- 3/2 oz. Unsalted Peanuts
- 4 tbsp. Teriyaki Sauce
- 1/2 tsp. Sea Salt & Black Pepper
- 2 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.
SAM Salad (Salmon, Avocado, Mango)🌐
From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 7 min
Servings: 2
- 8 oz. Pan-Fried Salmon
- 1/4 c. Hashi-Mayo
- 1 Mangos, peeled, pitted and chopped
- 1 Avocados, peeled, pitted and chopped
- Add the salmon, mango and avocado into a bowl. Toss with mayo and serve.
Sides
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.
Southwest Salad🌐
You could make this salad with a store-bought ranch dressing. Roast pork, chicken, or beek as well as bell peppers, poblano peppers, cherry tomatoes, or rice can be added to this salad to make it more of a meal.
Total time: 5 min
Servings: 2
- 4 tbsp. Creamy Avocado-Lime Dressing
- 1/2 c. Black Bean Salsa
- 4 c. Iceberg Lettuce, chopped small
- 1/2 c. Canned Corn | Frozen Corn, cooked
- 4 tbsp. Cheddar Cheese, grated
- In a medium bowl, combine the lettuce, corn, and dressing. Stir using a set of tongs to coat the lettuce. Put the salad in a serving bowl and top with the black bean salsa and cheddar.