Shopping List
- 3 Green Apples
- 1 Avocados
- 2 Bananas
- 3 oz. Fresh Mixed-Berries
- 5 oz. Fresh Strawberries
- 3 Lemons
- 2 Small Cucumbers
- 2 oz. Spring Mix
- 2 oz. Baby Arugula
- 9 Asparagus Spears
- 1 Cabbage Heads
- 9 oz. Baby Carrots
- 1 Cucumbers
- 3 oz. Fresh Baby Spinach
- 2 Leaves of Lettuce
- 32 oz. Mixed Roasting Vegetables
- 2 Mixed-Color Baby Beets
- 1 Onions
- 1 Red Onions
- 6 Fresh Radicchio Leaves
- 6 Spring Onions
- 9 Cherry Tomatoes
- 1 Tomatoes
- 2 oz. Watercress
- 2 Hamburger Buns
- 2 Slices of Whole-Grain Bread
- 1 tbsp. Fresh Ginger
- 1 oz. Fresh Mint Leaves
- 2 Garlic Cloves
- 2 oz. Fresh Parsley
- 6 oz. Quinoa
- 8 oz. Spaghetti Pasta
- 12 oz. Mixed-Color Tagliatelle Pasta
- 5 oz. Baked Beans
- 1 oz. Cajun Seasoning
- 1 oz. Curry Powder
- 1 oz. Dried Oregano
- 1 g Dried Parsley
- 2 fl oz. Balsamic Vinaigrette
- 1 oz. Creamy Horseradish
- 2 oz. Mayonnaise
- 1 oz. Jarred Pickled Jalapeños
- 1 fl oz. Balsamic Vinegar
- 1 fl oz. Red Wine Vinegar
- 4 oz. Raw Red Lentils
- 2 oz. Sun-Dried Tomatoes
- 1 oz. Sun-Dried Tomato Paste
- 1 oz. Tomato Paste
- 1 fl oz. Avocado Oil
- 1 oz. Pine Nuts
- 4 Eggs
- 3 Smoked Bacon Slices
- 1 Boneless Skinless Chicken Breasts
- 2 oz. Bresaola
- 1 Frozen Pizza
- 1 oz. Parmesan Cheese
- 2 oz. Pumpkin Seeds
- 1 oz. Reduced-Fat Crème Fraîche
- 2 Slices of Monterey Jack Cheese
- 2 Slices of Pepper Jack Cheese
- 2 oz. Slices of Prosciutto
- 2 Frigo String Cheese Sticks
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.
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.
Breakfast
Banana Pancakes🌐
From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 10 min
Servings: 2
Equipment: Stove
- 1 tsp. Extra Virgin Olive Oil
- 2 Bananas, ripe
- 2 Eggs
- 1/2 c. Fresh Mixed-Berries, halved or quartered, to garnish
- Melt the oil in a pan over medium heat.
- Blend the banana and egg in a mixing bowl until batter consistency is achieved.
- Pour the batter into the pan. Cook for 2–3 minutes and then flip.
- Turn the heat to low and cook for an additional 2–3 minutes.
- Serve with the fresh-cut strawberries.
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
Arugula and Prosciutto Salad🌐
Total time: 5 min
Servings: 2
- 2 c. Baby Arugula
- 1 Green Apples, thinly sliced
- 3 tbsp. Balsamic Vinaigrette, or store-bought Italian dressing
- 2 Slices of Prosciutto
- 1/8 tsp. Salt & Black Pepper
- 1/4 c. Parmesan Cheese, shaved
- In a medium bowl, toss the arugula and apple with the dressing.
- Divide the salad between two plates. Gently scrunch up the prosciutto slices and place one on each plate beside the salad.
- Season the salad with salt and pepper and finish it with the Parmesan shavings.
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.
Spinach & Strawberry Salad🌐
From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 10 min
Servings: 3
- 1 c. Fresh Strawberries, diced
- 1 c. Cucumbers, peeled and diced
- 1 Avocados, pitted, peeled and diced
- 3 c. Fresh Baby Spinach, chopped
- 1/4 c. Pumpkin Seeds
- 1 tbsp. Balsamic Vinegar
- Add all ingredients into a salad bowl, toss, 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.
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. Extra Virgin Olive 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.
Dinner
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.
Pasta w/ Sun-Dried Tomatoes🌐
If you find the presentation too fussy, you can toss the tomato and raddicchio mixture with the pasta in a large bowl before serving, then sprinkle the spring onions and toasted pine nuts on top.
Total time: 20 min
Servings: 4
Equipment: Stove
- 3 tbsp. Pine Nuts
- 12 oz. Mixed-Color Tagliatelle Pasta
- 3 tbsp. Extra Virgin Olive Oil
- 2 tbsp. Sun-Dried Tomato Paste
- 2 Sun-Dried Tomatoes, drained, cut into very thin slivers
- 3/2 oz. Fresh Radicchio Leaves , finely shredded
- 4 Spring Onions, thinly slices into rings
- 1/8 tsp. Salt & Black Pepper
- Put the pine nuts in a non-stick frying pan and toss over a low to medium heat for 1–2 minutes or until they are lightly toasted and golden. Remove from the pan and set aside.
- Cook the pasta in two large pans of lightly salted water for 10–12 minutes, using one pan for each color to keep.
- When the pasta is cooking, heat 1 tbsp of the oil in a medium pan, or frying pan. Add the sun-dried tomato paste and the sun-dried tomatoes, then stir in 2 ladlefuls of the water used for cooking the pasta. Simmer until the sauce is slightly reduced, stirring constantly.
- Mix in the shredded radicchio, then taste and season if necessary. Keep on a low heat. Drain the paglia e fieno, keeping the colors separate, and return the pasta to the pans. Add about 1 tbsp of oil to each pan and toss over a medium to high heat until the pasta if glistening with oil.
- Arrange a portion of the green and white pasta in each of 4–6 warmed bowls, then spoon the sun-dried tomato and radicchio mixture in the center. Sprinkle the spring onions and pine nuts over the top and serve immediately. Before eating, each diner should toss the sauce ingredients with the pasta.
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.
The Kickin' Chicken Sandwich🌐
Total time: 25 min
Servings: 2
Equipment: Stove | Toaster | Toaster Oven
- 2 Pan-Fried Chicken Breast Fillets
- 1 tsp. Cajun Seasoning
- 2 Slices of Pepper Jack Cheese
- 2 Hamburger Buns
- 2 tbsp. Mayonnaise
- 2 Leaves of Lettuce
- 1 oz. Jarred Pickled Jalapeños
- Season the chicken with Cajun.
- Top the chicken with the cheese and give it a minute to melt.
- Toast the bun, then top with the lettuce, mayonnaise, and the chicken.
- For a little extra kick, top the chicken with a few pickled jalapeños.
Pizza w/ Beans🌐
Total time: 25 min
Servings: 2
Equipment: Oven & Stove
- 1 Frozen Pizza
- 1/2 c. Baked Beans
- Preheat the oven according to package directions. Bake the pizza according to package directions.
- While the pizza is cooking, heat the baked beans on the stove.
- Top the baked beans on the pizza. Serve hot.
Sides
Crispy Cabbage🌐
Total time: 6 min
Servings: 4
Equipment: Stove
- 1 Cabbage Heads
- 2 tbsp. Olive Oil
- 1/8 tsp. Salt & Black Pepper
- Remove the central core from the cabbage as well as any coarse outside leaves and the central rib from the larger remaining leaves.
- Place the cabbage on a board and shred the leaves finely. Wash under cold running water, shake well and blot on kitchen paper to dry thoroughly.
- Heat a wok or wide-based flameproof casserole over a fairly high heat. Heat the oil and add the cabbage. Stir-fry for 2–3 minutes, using one or two wooden spoons to seem the cabbage moving so that it cooks evenly but is still crunchy. Season with salt and pepper and serve immediately.
Garlic Parmesan Asparagus🌐
Total time: 10 min
Servings: 2
Equipment: Stove
- 1 c. Asparagus Spears, trimmed
- 1 Garlic Cloves, minced
- 2 tbsp. Butter, melted
- 1 tbsp. Parmesan Cheese, grated
- In a large skillet, bring ½-inch water to a boil over medium heat.
- Add asparagus and garlic; cook, covered, until asparagus is crisp-tender, 3–5 minutes; drain.
- Toss asparagus with butter and cheese. Serve.
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
