Shopping List
- 1 Apples
- 3 Avocados
- 2 oz. Dried Cranberries
- 3 Lemons
- 3 Limes
- 16 oz. Carrots
- 1 Fresh Mixed-Color Chilies
- 3 Orange Sweet Potatoes
- 1 Large Garlic Cloves
- 4 fl oz. Lemon Juice
- 4 Asparagus Spears
- 2 Red Bell Peppers
- 1 Yellow Bell Peppers
- 12 Brussel Sprouts
- 1 c. Fresh Spinach
- 3 oz. Green Onions
- 2 Large Mixed-Color Carrots
- 8 Leaves of Romaine Lettuce
- 8 Leaves of Romaine Lettuce | Leaves of Butter Lettuce
- 1 Romaine Lettuce Heads
- 6 oz. Mixed Baby Greens
- 1 Onions
- 2 Red Onions
- 12 Cherry Tomatoes
- 4 Red Tomatoes
- 1 Fresh Zucchini
- 4 French Bread | Italian Bread
- 2 oz. Capers
- 3 g Fresh Cilantro
- 1 g Fresh Dill
- 5 Garlic Cloves
- 1 tbsp. Ginger
- 1 oz. Fresh Parsley
- 4 oz. Sauerkraut
- 1 c. Rolled Oats
- 4 oz. Rice
- 1 oz. Dried Thyme
- 1 oz. Mixed-Color Sesame Seeds
- 1 oz. Sesame Seeds
- 1 fl oz. Apple Cider Vinegar
- 1 fl oz. Citrus-Lime Vinaigrette
- 6 fl oz. Hard Cider
- 1 fl oz. Maple Syrup
- 2 fl oz. Balsamic Vinegar
- 1 fl oz. Red Wine Vinegar
- 2 oz. Light Brown Sugar
- 1 fl oz. Coconut Aminos
- 1 fl oz. Hoisin Sauce
- 1 fl oz. Avocado Oil
- 1 fl oz. Sunflower Oil
- 1 oz. Plain Coconut Yogurt
- 4 Gammon Steaks
- 2 Boneless Skinless Chicken Breasts
- 2 fl oz. Double Cream
- 8 Eggs
- 1 oz. Frozen Edamame Beans
- 3 oz. Parmesan Cheese
- 8 oz. Raw Mixed Nuts & Raw Mixed Seeds
- 1 oz. Raw Mixed Seeds
- 4 oz. Skinless Haddock Tenderloin Fillets
- 1 oz. Black Walnuts
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.
Maple Syrup & Balsamic Dressing🌐
From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 5 min
Servings: 2 fl oz.
- 1 tbsp. Avocado Oil
- 1 tbsp. Balsamic Vinegar
- 1 tbsp. Maple Syrup
- 1/2 tbsp. Dijon Mustard
- 1/4 tsp. Dried Thyme
- 1/8 tsp. Salt & Pepper, to taste
- In a medium bowl, whisk together the avocado oil through the thyme. Add salt and pepper, to taste.
Fried Breadcrumbs🌐
Total time: 10 min
Servings: 4 oz.
Equipment: Stove
- 1/4 c. Olive Oil
- 4 oz. French Bread | Italian Bread, cut into 1-inch cubes
- 1 Large Garlic Cloves, crushed
- Heat ¼ cup of the oil in a large frying pan. Add the bread cubes and garlic. Cook over a medium heat, stirring constantly, until the bread cubes are golden brown all over.
- Drain well on kitchen paper. Discard the garlic.
Soft Boiled Eggs🌐
Total time: 18 min
Servings: 2
- 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 8 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: 4
Equipment: Stove
- 2 Boneless Skinless Chicken Breasts
- 1 tsp. Olive Oil
- 1/4 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.
Thai Dressing🌐
From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 5 min
Servings: 2 fl oz.
- 1 tbsp. Coconut Aminos
- 1 tbsp. Olive Oil
- 1 Limes, juiced
- 1/8 tsp. Cumin
- 1/4 tsp. Ginger
- 1/2 Garlic Cloves, minced
- 1/8 tsp. Salt & Pepper, to taste
- In a small bowl, whisk the coconut aminos, olive oil, and lime juice until well combined.
- Next, add the cumin, ginger, and garlic.
- Add the salt and pepper, to taste. Stir well and set aside.
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
- 1 tbsp. Olive Oil
- 1/8 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.
Breakfast
Asian Fried Eggs🌐
From Jamie Oliver's 5 Ingredients
Total time: 10 min
Servings: 2
Equipment: Stove
- 2 Green Onions
- 1 Fresh Mixed-Color Chilies
- 2 tbsp. Mixed-Color Sesame Seeds, raw, light and dark
- 4 Eggs
- 2 tbsp. Hoisin Sauce
- 1 tsp. Red Wine Vinegar
- 1 tbsp. Olive Oil
- Trim the scallions, very finely slice at an angle with the chilies, pop both into a bowl of ice-cold water, add a swig of red wine vinegar, and put aside.
- Place a large non-stick frying pan on a medium-high heat and lightly toast the sesame seeds for 1 minute. Drizzle in 1 tablespoon of olive oil, then crack in the eggs. Put a lid on the pan, and fry to your liking, about 2–3 minutes.
- Place the eggs on your plates — I like one facing up and one facing down. From a height, drizzle over the hoisin (loosening with a splash of water first, if needed). Drain and scatter over the scallions and chilies, stab the yolks, and enjoy.
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
Roasted Brussels Sprouts Salad w/ Maple Syrup Balsamic Dressing🌐
From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 45 min
Servings: 4
Equipment: Oven
- 1/4 c. Maple Syrup & Balsamic Dressing
- 1/2 lb. Brussel Sprouts, halved
- 2 Orange Sweet Potatoes, chopped
- 1 Onions, thinly sliced
- 1/2 tsp. Garlic Powder
- 1/2 tsp. Onion Powder
- 1/4 tsp. Sea Salt & Black Pepper, to taste
- 2 tbsp. Olive Oil
- 1/4 tsp. Black Pepper
- 1/3 c. Dried Cranberries
- 1/4 c. Black Walnuts, chopped
- Preheat the oven to 425°F.
- In a large bowl, add the Brussels sprouts through olive oil, and toss to coat.
- Arrange the Brussels sprouts mixture on a lined baking sheet, and bake in the oven for 15 minutes. Toss the veggies, and bake another 10–15 minutes, until tender.
- When the veggies are done, remove from the oven and sprinkle with additional black pepper, the dried cranberries, and chopped walnuts. Drizzle with the Maple Syrup Balsamic dressing and enjoy!
Caesar Salad🌐
For a tangier dressing, mix 2 tbsp white wine vinegar, 1 tbsp Worcestershire sauce, ½ tsp mustard powder, 1 tsp sugar, and and pepper in a screw-top jar, then add the oil and shake well.
Total time: 12 min
Servings: 4
- 4 oz. Fried Breadcrumbs
- 2 Soft Boiled Eggs
- 1 Romaine Lettuce Heads
- 1/2 c. Olive Oil
- 1/2 c. Lemon Juice
- 2/3 c. Parmesan Cheese, grated
- 1/8 tsp. Salt & Black Pepper
- Tear large lettuce leaves into smaller pieces. Put all the lettuce in a bowl.
- Add the remaining oil to the lettuce and season with salt and plenty of ground black pepper. Toss well to coat the leaves.
- Break the eggs on top. Sprinkle with the lemon juice. Toss thoroughly again to combine.
- Add the Parmesan cheese. Toss gently to mix.
- Sprinkle the fried bread cubes on top and serve immediately.
Pan-Fried Gammon w/ Cider🌐
Cooking gammon (smoked or cured ham) in a liquid is a good way of ensuring it stays moist and soft-textured. Serve with mashed potatoes.
Total time: 10 min
Servings: 4
- 4 Gammon Steaks
- 2/3 c. Hard Cider
- 3 tbsp. Double Cream
- 2 tbsp. Sunflower Oil
- 1/8 tsp. Salt & Black Pepper
- 1 tbsp. Fresh Parsley, to garnish
- Heat the oil in a large frying pan until hot. Neatly snip the rind on the gammon steaks to stop them curling up and add them to the pan.
- Cook the steaks for 3-4 minutes on each side, then pour in the cider. Allow to boil for a couple of minutes, then stir in the cream and cook for 1-2 minutes, or until thickened. Season with salt and pepper. and serve immediately.
Tahini Carrot Slaw🌐
From Jamie Oliver's 5 Ingredients
Total time: 20 min
Servings: 2
Equipment: Stove & Mortar & Pestle
- 1 tbsp. Raw Mixed Seeds
- 1/2 Garlic Cloves
- 1/2 Lemons
- 4 oz. Large Mixed-Color Carrots
- 1 Apples
- 1/8 tsp. Salt & Black Pepper
- 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.
Dinner
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.
Thai Chicken Salad🌐
From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 26 min
Servings: 2
- 2 Pan-Fried Chicken Breast Fillets
- 1/4 c. Thai Dressing
- 8 Leaves of Romaine Lettuce
- 1 Red Bell Peppers, sliced
- 1 Yellow Bell Peppers, sliced
- 1/2 Red Onions, sliced
- 2 tbsp. Green Onions, chopped, for garnish
- 1 tbsp. Sesame Seeds, for garnish
- Allow the chicken to cool slightly, slice into bite-sized pieces, and set aside.
- To assemble your salad, take one large leaf of romaine lettuce and top with cooked chicken, sliced red pepper, sliced yellow pepper, and red onions.
- Drizzle with Thai dressing and garnish with chopped green onions and sesame seeds.
Edamame & Veggie Rice Bowl🌐
Total time: 10 min
Servings: 2
- 1/2 c. Rice
- 1 c. Pan Roasted Vegetables
- 1/4 c. Frozen Edamame Beans
- 2 tbsp. Fresh Cilantro, chopped
- 1/4 c. Avocados, diced
- 2 tbsp. Green Onions
- 2 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.
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.
Sides
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.
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.
Snacks
5-Ingredient Granola🌐
The greater variety of seeds and nuts that you use in the granola, the better it will be. You can also mix dried fruit like cranberries or raisins into the granola once it comes out of the oven.
Total time: 35 min
Servings: 4 c.
Equipment: Oven
- 4 tbsp. Salted Butter, melted
- 1/4 c. Light Brown Sugar, packed
- 1/4 c. Honey
- 1 c. Rolled Oats
- 1 c. Raw Mixed Nuts & Raw Mixed Seeds
- Preheat the oven to 300°F. Line a sheet pan with parchment paper.
- In a large bowl, combine the melted butter, brown sugar, and honey. Add the oats and nuts.
- Spread the mixture onto the lined pan. Transfer to the oven and bake the granola for 30 minutes, giving it a stir every 10 minutes or so.
- Let the mixture cool for 2 hours at room temperature, then put it in an airtight container.
