Shopping List
- 2 Apples
- 1 Green Apples
- 11 oz. Fresh Blueberries
- 21 oz. Fresh Strawberries
- 1 Large Pomegranate
- 5 Lemons
- 1 Limes
- 4 Red Radish
- 1 Watermelon
- 1 Yambean (Jicama)
- 2 oz. Spring Mix
- 2 Fresh Plum Tomatoes
- 3 c. Arugula
- 13 Asparagus Spears
- 1 Cucumbers
- 1 English Cucumbers
- 2 Eggplants
- 4 Leaves of Lettuce
- 32 oz. Mixed Roasting Vegetables
- 2 Mixed-Color Baby Beets
- 1 Onions
- 1 Red Onions
- 1 Small Red Onions
- 1 Tomatoes
- 2 oz. Watercress
- 4 Slices of Bread
- 2 Slices of Whole-Grain Bread
- 1 oz. Chives | Green Onions
- 1 g Fresh Dill
- 1 tbsp. Fresh Ginger
- 2 oz. Fresh Mint Leaves
- 6 Garlic Cloves
- 2 oz. Beef Gelatin
- 2 Thin Ciabatta Loaf
- 5 oz. Linguine
- 6 oz. Brown Lentils
- 1 oz. Baharat Spice Mix
- 1 oz. Curry Powder
- 1 oz. Dried Oregano
- 1 g Dried Parsley
- 1 oz. Creamy Horseradish
- 2 fl oz. Maple Syrup
- 4 oz. Mayonnaise
- 2 fl oz. Red Wine Vinegar
- 4 oz. Coconut Butter | Coconut Cream
- 5 oz. Creamy Peanut Butter
- 4 oz. Raw Red Lentils
- 9 oz. Sun-Dried Tomato Paste
- 1 oz. Tomato Paste
- 1 oz. Dark Chocolate Chips (70%)
- 1 fl oz. Avocado Oil
- 9 oz. Coconut Yogurt
- 3 Smoked Bacon Slices
- 1 oz. Sliced Almonds
- 2 oz. Bresaola
- 10 Eggs
- 5 oz. Frozen Wild Blueberries
- 5 oz. Mozzarella Cheese
- 1 oz. Parmesan Cheese
- 1 oz. Reduced-Fat Crème Fraîche
- 2 Slices of Monterey Jack Cheese
Prep
Over-Hard Eggs🌐
From the First Watch cookbook.
Total time: 7 min
Servings: 2
Equipment: Stove
- 2 Eggs
- Crack 2 eggs into a cup. That allows you to make sure you don't break the yolks and to pick out any shell. Carefully pour eggs into a buttered, nonstick, non-heated pan. Turn heat on to medium.
- Once the eggs are in the pan, break the yolks and cook until the entire egg is solid throughout. Do not disturb or move the egg around while cooking, as this will result in a scrambled egg. Once cooked through, flip and cook for an additional 3 minutes.
Hard Boiled Eggs🌐
Total time: 12 min
Servings: 8
Equipment: Stove
- 8 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.
Breakfast
First Watch BLTE🌐
From the First Watch cookbook.
Total time: 20 min
Servings: 2
- 2 Over-Hard Eggs
- 1 tbsp. Mayonnaise
- 2 Slices of Whole-Grain Bread
- 3 Smoked Bacon Slices, cooked
- 2 oz. Slices of Monterey Jack Cheese
- 2 oz. Tomatoes, sliced
- 1 c. Spring Mix
- Spread mayonnaise evenly on each slice of bread.
- Place bacon on one slice of bread; top with eggs and 1 slice of cheese on top of the eggs.
- On the other slice of bread, place tomato slices and the other slice of cheese on top of the tomato.
- Add spring mix to the bacon-egg side, then close the sandwich.
- Serve with lemon-dressed greens.
Simple 4-Ingredient Egg Salad w/ Mayo🌐
Total time: 15 min
Servings: 2
- 4 Hard Boiled Eggs
- 4 tbsp. Mayonnaise
- 1/4 tsp. Salt & Black Pepper
- Chop the hard boiled eggs. Add half of them to a bowl, followed by the mayonnaise, salt, and pepper. Mix until well combined, then mix in the rest of the chopped eggs for texture.
- Give the egg salad a taste, then adjust the seasonings to your liking. Store in the fridge in an airtight container. Serve cold, and enjoy!
Lunch
Egg Sandwich🌐
Total time: 20 min
Servings: 2
- 4 Hard Boiled Eggs
- 2 tbsp. Mayonnaise, for filling
- 1 tsp. Dijon Mustard, for filling
- 1 tsp. Chives | Green Onions, finely chopped, for filling
- 1/4 tsp. Black Pepper, for filling
- 1/8 tsp. Kosher Salt, for filling
- 4 Slices of Bread
- 1/2 tsp. Butter, for bread
- 4 Leaves of Lettuce
- Place the eggs in a bowl and mash with a fork. Smaller egg white bits make a creamier filling.
- Add remaining filling ingredients and gently stir to combine.
- Butter the bread and top each slice with a lettuce lead. Divide the filling between 4 pieces of bread and spread evenly edge to edge.
Naked Salad Tunisienne🌐
From Jamie Oliver's 5 Ingredients Mediterranean
Total time: 18 min
Servings: 4
- 1 Small Red Onions
- 2 Fresh Plum Tomatoes
- 1 Green Apples
- 1 English Cucumbers
- 1 oz. Fresh Mint Leaves
- 3 tbsp. Extra Virgin Olive Oil
- 2 tbsp. Red Wine Vinegar
- 1/8 tsp. Sea Salt & Black Pepper
- Peel the onion, quarter and seed the tomatoes, core the apple and trim the cucumber, then take care to very finely dice everything.
- Pick the baby mint leaves and reserve for garnish, then very finely chop the rest, discarding the stems.
- Dress everything with 3 tablespoons of extra virgin olive oil and 2 tablespoons of red wine vinegar, then season to perfection with sea salt and black pepper and scatter over the reserved mint leaves. Great served with warm flatbreads.
Fruit Salad🌐
From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 10 min
Servings: 8
- 4 c. Fresh Strawberries, sliced
- 1 tbsp. Maple Syrup
- 2 c. Fresh Blueberries
- 2 c. Watermelon, diced
- 1 c. Yambean (Jicama), diced
- 1 Limes, juiced
- 3/2 tbsp. Honey
- 1 tbsp. Fresh Mint Leaves, minced
- Place strawberries in a large bowl and toss to coat in the maple syrup.
- Add blueberries, watermelon, and jicama to the bowl.
- In a small bowl, stir together lime juice, honey and mint. Pour over fruit and toss to coat.
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.
Linguine w/ Rocket🌐
May substitute the linguine with fettucine or pappardelle.
Total time: 15 min
Servings: 2
Equipment: Stove
- 5 oz. Linguine, dried
- 3 tbsp. Extra Virgin Olive Oil
- 2 oz. Arugula, stalks removed, shredded
- 1/4 c. Parmesan Cheese
- 1/8 tsp. Salt & Black Pepper
- Cook the pasta in a large pan of lightly salted boiling water for 10–12 minutes, then drain thoroughly.
- Heat about 2-tbsps of the olive oil in the pasta pan, then add the drained pasta and rocket. Toss over a medium heat for 1–2 minutes, or until the rocket is just wilted, then remove the pan from the heat.
- Transfer the pasta and rocket to a large, warmed bowl. Add half the freshly grated Parmesan and the remaining olive oil. Add a little salt and black pepper to taste.
- Toss the mixture quickly to mix all the flavours together and ensure the pasta is well coated with the oil. Serve immediately, sprinkled with the remaining Parmesan.
Radish Salad🌐
Total time: 10 min
Servings: 2
- 12 oz. Red Radish, sliced
- 1/8 tsp. Salt & Black Pepper
- 1 c. Red Onions, sliced
- 1 c. Cucumbers, sliced
- 1 tbsp. Fresh Mint Leaves, chopped
- 1 tbsp. Fresh Dill, chopped
- 2 Garlic Cloves, minced
- 2 tbsp. Extra Virgin Olive Oil
- 1 tbsp. Red Wine Vinegar
- 1 Lemons, juiced
- Add all salad ingredients to a large bowl and toss to combine.
- Serve dressed with olive oil, red wine vinegar, and lemon juice.
Dinner
Tomato and Mozzarella Toasts🌐
Mozzarella can also be bought as tiny balls. If you prefer to use these, just halve them and place on top of the tomato purée.
Total time: 10 min
Servings: 6
Equipment: Grill | Broiler & Oven
- 3 c. Thin Ciabatta Loaf
- 1 c. Sun-Dried Tomato Paste
- 5 oz. Mozzarella Cheese, chopped
- 2 tsp. Dried Oregano
- 2 tbsp. Olive Oil
- 1/8 tsp. Black Pepper
- Preheat the oven to 425°F. Also preheat the grill (broiler). Cut each sfilatino on the diagonal into 12–15 slices, discarding the ends. Grill (broil) until lightly toasted on both sides. Spread sun-dried tomato purée on one side of each slice of toast. Arrange the mozzarella over the tomato purée.
- Put the toasts on baking sheets, sprinkle with herbs and pepper to taste and drizzle with oil. Bake for 5 minutes or until the mozzarella has melted and is bubbling. Leave the toasts to settle for a few minutes before serving.
Rummaniyeh🌐
From Jamie Oliver's 5 Ingredients Mediterranean
Total time: 60 min
Servings: 4
Equipment: Broiler & Stove
- 2 Eggplants
- 4 Garlic Cloves
- 1 tbsp. Baharat Spice Mix
- 6 Brown Lentils, dried
- 1 Large Pomegranate, ripe
- Quarter the eggplants, then cook for 6 minutes under a hot broiler, or until softened and lightly charred, turning regularly. Remove to a board and roughly chop.
- Peel and finely slice the garlic, plate it in a large non-stick frying pan on a medium heat with 1 tablespoon of olive oil and fry until lightly golden, then remove half to a plate for garnish.
- Add half the chopped eggplant to the pan with the rest of the garlic, along with the spice mix, cook for a few minutes, then add the lentils and 6 cups of water.
- Halve the pomegranate, then, holding one half cut-side down in the palm of your hand, bash the back with a spoon so all the seeds tumble out into a bowl and a good squeeze of juice. Squeeze the rest of the juice into the pan, then simmer on medium for 45 minutes, or until the lentils are tender.
- When the time's up, add the rest of the eggplant and most of the pomegranate seeds to the pan, stir well, then taste and season to perfection with sea salt and black pepper. Divide between plates, scatter with the crispy garlic and remaining pomegranate seeds, and finish with a drizzle of extra virgin olive oil, if you like. Delicious served with pita bread and fresh herbs, if you have any.
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
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!
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.
Collagen Packed Blueberry Gummies🌐
Total time: 135 min
Servings: 2
- 1 c. Frozen Wild Blueberries
- 4 Lemons, juiced
- 1/2 c. Coconut Butter | Coconut Cream
- 2 tbsp. Maple Syrup
- 4 tbsp. Beef Gelatin
- In a small saucepan over low heat, bring everything except the gelatin to a gentle boil.
- Take off the heat and stir until the coconut is melted and well combined.
- Put the warm blueberry mixture into a blender and add the gelatin powder. Process until completely smooth (will be fairly thick).
- Pour the mixture into a glass dish (8x8”) lined on the bottom with parchment paper.
- Refrigerate for 2 hours.
- When set, gently tease out the contents onto a chopping board and cut into bite-sized pieces.
- Store in the refrigerator for up to 5 days.
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.
Roasted Vegetables🌐
From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 45 min
Servings: 6
- 4 c. Mixed Roasting Vegetables, such as peppers, mushrooms, broccoli, onion
- 1 tbsp. Avocado Oil
- 1 tsp. Dried Oregano
- 1 tsp. Dried Parsley
- 1 tsp. Onion Powder
- 1 tsp. Garlic Powder
- 1/4 tsp. Sea Salt & Black Pepper, to taste
- Preheat the oven to 400°F.
- Chop the veggies into uniform pieces (about 1–2 inches in diameter), and place in a large bowl.
- To the bowl, add the remainder of the ingredients, and toss to coat.
- Line a baking sheet with parchment paper and add veggies to the sheet.
- Bake for 30–35 minutes, until veggies are tender and golden brown on the edges.
- Remove the vegetables from the oven and let cool slightly before serving.
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.
