Shopping List
- 2 Apples
- 2 Bananas
- 4 Lemons
- 1 Limes
- 1 Watermelon
- 1 Bok Choy
- 7 oz. Broccoli
- 1 Cabbage Heads
- 3 oz. Carrots
- 1 Fresh Red Chilies
- 2 oz. Spring Mix
- 1 Tomatoes
- 13 Asparagus Spears
- 1 Green Bell Peppers
- 2 Mixed-Color Bell Peppers
- 4 Red Bell Peppers
- 2 Yellow Bell Peppers
- 4 oz. Celery
- 2 Celery Stalks
- 1 Head of Celery
- 1 Fresh Red Chilies | Fresh Yellow Chilies
- 2 Cucumbers
- 1 Eggplants
- 1 Fennel Bulbs
- 8 oz. Green Onions
- 6 Large Carrots
- 8 Leaves of Romaine Lettuce
- 32 oz. Mixed Roasting Vegetables
- 3 Onions
- 1 Red Onions
- 2 Potatoes
- 11 oz. White Potatoes
- 4 oz. Sprouts
- 240 Mixed-Color Cherry Tomatoes
- 2 Slices of Whole-Grain Bread
- 128 Fresh Basil Leaves
- 1 g Fresh Cilantro
- 1 g Fresh Dill
- 1 tbsp. Fresh Ginger
- 1 oz. Fresh Mint Leaves
- 6 Garlic Cloves
- 1 tbsp. Ginger
- 13 oz. Black Olives
- 1 tbsp. White Wine Vinegar
- 4 oz. Hummus
- 3 oz. Porridge Oats
- 8 oz. Soba Noodles
- 8 oz. Spaghetti Pasta
- 15 oz. Canned Chickpeas
- 1 Crushed Tomatoes
- 1 oz. Dried Oregano
- 1 g Dried Parsley
- 1 oz. Dark Sesame Seeds
- 1 oz. Mixed-Color Sesame Seeds
- 1 oz. Sesame Seeds
- 2 oz. Mayonnaise
- 1 fl oz. Rice Vinegar
- 1 c. White Wine Vinegar | Apple Cider Vinegar
- 12 fl oz. Cooking Oil
- 1 fl oz. Coconut Aminos
- 5 oz. Creamy Peanut Butter
- 1 fl oz. Soy Sauce
- 1 fl oz. Teriyaki Sauce
- 2 oz. Pine Nuts
- 2 Eggs
- 3 Smoked Bacon Slices
- 1 Boneless Skinless Chicken Breasts
- 1 c. Frozen Mixed Diced Carrots, Peas, and Corn
- 1 qt Milk
- 9 oz. Balls of Buffalo Mozzarella
- 1 oz. Unsalted Peanuts
- 2 Slices of Monterey Jack Cheese
- 1 oz. Black Walnuts
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.
Sesame-Ginger Dressing🌐
Store the dressing in the fridge in an airtight container for up to a month. Shake before serving.
Total time: 5 min
Servings: 2 fl oz.
- 1 tbsp. Rice Vinegar
- 1/2 tbsp. Soy Sauce
- 1/2 tbsp. Honey
- 1/2 tsp. Fresh Ginger, grated
- 1/8 tsp. Black Pepper, ground
- 2 tbsp. Cooking Oil
- In a medium bowl, whisk together the vinegar, soy sauce, honey, ginger, and pepper.
- Slowly whisk in the sesame oil, a few drops at a time until all of it has been incorporated.
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. Cooking 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.
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. Cooking 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.
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. Extra Virgin 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.
Breakfast
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: 2
Equipment: Oven
- 2 c. Bananas, halved lengthways
- 1 c. Porridge Oats
- 1/4 tsp. Cinnamon
- 1/2 c. Milk
- 4 tbsp. Black Walnuts, roughly chopped
- 5/4 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.
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.
Lunch
Watermelon Salad🌐
From Jamie Oliver's 5 Ingredients Mediterranean
Total time: 15 min
Servings: 6
- 1 Head of Celery
- 1 Fennel Bulbs, with leafy tops
- 9 lb. Mixed-Color Cherry Tomatoes
- 1/4 Watermelon
- 9 oz. Balls of Buffalo Mozzarella
- Strip off the outer stalks of celery (and save for another day) and pull off and reserve the pale yellow inner leaves. Trim and very finely slice the rest of the celery and place in a bowl.
- Reserving any leafy tops, trim and finely slice the fennel and halve or quarter the cherry tomatoes, then add to the bowl.
- Remove the watermelon rind, picking out any large seeds, then slice into ¾-inch cubes, adding to the bowl as you go.
- Toss everything together with a good pinch of sea salt and black pepper, and 2 tablespoons each of extra virgin olive oil and red wine vinegar.
- Divide between plates or arrange on a large platter and spoon over the juices. Tear over the mozzarella, season with extra pepper, and scatter over the reserved celery leaves and fennel tops (if you have any).
Soba Noodle Salad🌐
You can substitute the bok choy for cabbage.
Total time: 10 min
Servings: 2
- 1/4 c. Sesame-Ginger Dressing
- 2 c. Soba Noodles, cooked, rinsed in cold water
- 1/2 c. Carrots, grated
- 1/2 c. Bok Choy, thinly sliced
- 1/2 c. Red Bell Peppers, thinly sliced
- 1 tbsp. Mixed-Color Sesame Seeds, for garnish
- 1 tbsp. Green Onions, thinly sliced, for garnish
- In a medium bowl, toss together the noodles, carrot, bok choy, and bell pepper.
- Add the dressing and toss to coat the noodles and vegetables.
- Garnish this dish with black and white sesame seeds and thinly sliced scallions.
Party Coleslaw🌐
Total time: 15 min
Servings: 4
- 2 tbsp. Mayonnaise
- 3 tbsp. Cooking Oil
- 3 c. Cabbage Heads, shredded
- 2 Large Carrots, grated
- 1 Red Bell Peppers, diced
- 1 c. Sprouts, a blend of radish and fennel sprouts
- 1/2 Onions, minced
- 1 tbsp. Dark Sesame Seeds
- 1/8 tsp. Sea Salt & Black Pepper
- In a large mixing bowl, whisk the mayonnaise together with the olive oil. Add all the prepared vegetables and toss to combine well. Season with salt and pepper to taste.
- Transfer to a serving dish and sprinkle with black sesame seeds.
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. Cooking 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.
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. Cooking 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!
Dinner
Tomato Vegetable Soup🌐
Total time: 40 min
Servings: 6
Equipment: Stove
- 1 tbsp. Cooking 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.
Moroccan-Style Vegetable Salad🌐
Total time: 12 min
Servings: 4
- 2 Potatoes, boiled, sliced
- 1 Cucumbers, thinly sliced
- 1 Red Bell Peppers, seeded and thinly sliced
- 1 Yellow Bell Peppers, seeded and thinly sliced
- 1 Green Bell Peppers, seeded and thinly sliced
- 8/3 c. Black Olives
- 1 Fresh Red Chilies, chopped
- 4 Garlic Cloves, chopped
- 3 Green Onions, sliced
- 4 tbsp. Cooking Oil
- 1 tbsp. White Wine Vinegar
- 1 Lemons, juiced, to taste
- 1 tbsp. Fresh Mint Leaves, chopped
- 1 tbsp. Fresh Cilantro, chopped
- 1/8 tsp. Salt
- Arrange the cucumber, potato and pepper slices and the pitted olives on a serving plate or in a dish.
- Sprinkle the chopped fresh chilli over the salad and season with salt, if you like. (Olives tend to be very salty.)
- Sprinkle the garlic, spring onions, olive oil, white wine vinegar and lemon juice over the salad. Chill before serving, sprinkled with the chopped mint leaves and coriander leaves.
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.
Spaghetti w/ Lemon🌐
Spaghetti is the best type of pasta for this recipe, because the olive oil and lemon juice cling to its long thin strands. If you are out of spaghetti, use another dried long pasta instead, such as spaghettini, linguine or tagliatelle.
Total time: 17 min
Servings: 2
Equipment: Stove
- 8 oz. Spaghetti Pasta
- 1 tbsp. Cooking Oil
- 1 Lemons, juiced
- 1 Garlic Cloves, cut into very thin slivers
- 1/8 tsp. Salt & Black Pepper
- Cook the pasta in a large pan of lightly salted boiling water for 10–12 minutes, until tender, then drain well and return to the pan.
- Pour the olive oil and lemon juice over the cooked pasta, sprinkle in the slivers of garlic and add seasoning to taste.
- Toss the pasta over a medium to high heat for 1–2 minutes. Serve immediately in four warmed bowls.
Sides
Hummus and Vegetables🌐
Total time: 5 min
Servings: 2
- 1/2 c. Hummus
- 2 Mixed-Color Bell Peppers
- 4 Large Carrots
- 2 oz. Celery Stalks
- Dip the vegetables in the hummus. Enjoy!
Roasted Broccoli🌐
Total time: 25 min
Servings: 2
Equipment: Oven
- 2 c. Broccoli
- 2 tbsp. Cooking Oil
- 1/4 tsp. Salt & Black Pepper
- Preheat oven to 400°F. Cut the broccoli into pieces.
- Toss the florets and stem pieces with oil, then transfer to a baking sheet.
- Season with salt and pepper and roast in the preheated oven for 20 minutes.
Roasted Vegetables🌐
From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 45 min
Servings: 6
Equipment: Oven
- 4 c. Mixed Roasting Vegetables, such as peppers, mushrooms, broccoli, onion
- 1 tbsp. Cooking 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.
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.
Sweet and Sour Cucumber🌐
This salad can be kept in the refrigerator for up to a week.
Total time: 10 min
Servings: 2
- 1 Cucumbers, thinly sliced
- 1/2 Onions, thinly sliced
- 3 tbsp. Granulated Sugar
- 5 tbsp. White Wine Vinegar | Apple Cider Vinegar
- 2 tbsp. Water
- 2 tbsp. Fresh Dill, chopped
- 1/8 tsp. Salt
- In a bowl, mix together the sliced cucumber and onion, season with salt and toss together until thouroughly combined. Leave to stand in a cool place for 5-10 minutes.
- Add the sugar, vinegar, water and chopped dill to the cucumber mixture. Toss together until well combined, then chill for a few hours, or until ready to serve.
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!
