Shopping List
- 6 oz. Pesto
- 2 Apples
- 2 Bananas
- 20 oz. Fresh Strawberries
- 4 Lemons
- 2 Oranges
- 1 Pomegranate
- 2 Fresh Peaches
- 7 Small Mixed-Color Heirloom Carrots
- 2 Tomatoes
- 2 Large Garlic Cloves
- 2 Beets
- 1 Green Bell Peppers
- 24 Brussel Sprouts
- 1 oz. Fresh Parsley | Fresh Cilantro
- 6 oz. Green Onions
- 1 Romaine Lettuce Heads
- 2 Mixed-Color Baby Beets
- 8 Large New Potatoes
- 2 oz. Watercress
- 1 Fresh Zucchini
- 4 French Bread | Italian Bread
- 8 Fresh Basil Leaves
- 31 g Fresh Cilantro
- 2 oz. Fresh Mint Leaves
- 4 Garlic Cloves
- 2 oz. Black Olives
- 10 oz. Long Grain Rice
- 8 oz. Mixed Grains
- 3 oz. Porridge Oats
- 5 oz. White Basmati Rice
- 16 oz. Spaghetti Pasta
- 1 oz. Light Sesame Seeds
- 1 oz. Creamy Horseradish
- 1 fl oz. Sherry Vinegar
- 1 fl oz. Red Wine Vinegar
- 1 fl oz. Vinegar
- 5 Kimchi
- 1 oz. Powdered Sugar
- 1 oz. Dark Chocolate Chips (70%)
- 3 oz. Pine Nuts
- 9 oz. Coconut Yogurt
- 6 Eggs
- 1 oz. Sliced Almonds
- 2 Boneless Skinless Chicken Breast Fillets
- 2 oz. Bresaola
- 2 oz. Feta Cheese
- 4 fl oz. Heavy Cream
- 1 qt Milk
- 1 Orange Flower Water
- 3 oz. Parmesan Cheese
- 3 oz. Shredded Parmesan Cheese
- 1 oz. Reduced-Fat Crème Fraîche
- 10 Smoked Pancetta Slices
- 1 oz. Black Walnuts
Prep
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.
Breakfast
Korean Eggs & Rice🌐
From Jamie Oliver's 5 Ingredients
Total time: 22 min
Servings: 2
- 1 tbsp. Light Sesame Seeds
- 2/3 c. White Basmati Rice
- 5 oz. Kimchi
- 1 oz. Fresh Cilantro
- 4 Eggs
- Toast the sesame seeds in a dry 10-inch non-stick frying pan on a medium heat. Once lightly golden, remove to a plate, reducing the heat to a medium-low. Place the rice in the pan with a small pinch of sea salt, the pour in 1⅔ cups of water. Cover and cook for 10 minutes, or until the rice has absorbed all the liquid.
- Finely chop the kimchi with half the cilantro leaves, beat in the eggs, then pour over the rice, spreading it out evenly with a spatula. Cover and leave for another 5–10 minutes, or until the eggs are just set.
- Loosen the edges with a spatula, then slide it out onto a plate — I like to fold one-half back on itself to expose the underside. Scatter over the toasted sesame seeds, pick over the remaining cilantro leaves, then tuck on in.
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.
Lunch
Pan-Fried Chicken w/ Pesto🌐
Total time: 20 min
Servings: 2
Equipment: Stove
- 1 tbsp. Olive Oil
- 2 Boneless Skinless Chicken Breast Fillets
- 6 oz. Pesto
- 2 tbsp. Fresh Basil Leaves, to garnish
- Heat the oil in a frying pan. Add the chicken breasts and cook gently for about 15 minutes, turning several times until they are tender, lightly browned, and thoroughly cooked.
- Remove the chicken from the pan, cover and keep hot. Reduce the heat slightly, then add the pesto to the pan and cook gently, stirring constantly, for a few minutes, or until the pesto has warmed through.
- Put the cooked chicken on a plate, pour the warm pesto over the top, then garnish with basil leaves and serve immediately.
Simple Rice Salad🌐
Total time: 20 min
Servings: 6
Equipment: Stove
- 3/2 c. Long Grain Rice
- 6 Green Onions, finely sliced
- 1 Green Bell Peppers, seeded and finely diced
- 8 oz. Tomatoes, peeled, seeded and chopped
- 2 tbsp. Fresh Parsley | Fresh Cilantro
- 5 tbsp. Extra Virgin Olive Oil, for dressing
- 1 tbsp. Sherry Vinegar, for dressing
- 1 tsp. Dijon Mustard, for dressing
- 1/4 tsp. Salt & Black Pepper, for dressing
- Cook the rice in a large pan of lightly salted boiling water for 10–12 minutes, until tender, but still al dente. Be careful not to overcook it.
- Drain the rice well in a sieve (strainer), rinse thoroughly under cold running water and drain again. Leave the rice to cool while you prepare the ingredients for the dressing.
- Meanwhile, make the dressing by whisking all the ingredients together. Transfer the rice to a bowl and add half the dressing to moisten it and cool it further.
- Add the spring onions, peppers, tomatoes and parsley or coriander with the remaining dressing, and toss well to mix. Season with salt and pepper to taste.
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.
Carrot & Grain Salad🌐
From Jamie Oliver's 5 Ingredients
Total time: 18 min
Servings: 2
Equipment: Stove
- 12 oz. Small Mixed-Color Heirloom Carrots
- 1 Pomegranate
- 2 oz. Fresh Mint Leaves
- 8 oz. Mixed Grains, cooked
- 3/2 oz. Feta Cheese
- 1 tbsp. Red Wine Vinegar
- 2 tsp. Olive Oil
- Wash the carrots, halve any larger ones, then place in a large cold non-stick frying pan with 1 tablespoon of olive oil and a pinch of sea salt and black pepper. Put on a medium-high heat for 15 minutes, or until golden and tender, tossing regularly.
- Meanwhile, halve the pomegranate, squeeze the juice from one half through a sieve into a large bowl, add 1 tablespoon of red wine vinegar and 2 teaspoons of extra virgin olive oil. Finely chop the top leafy half of the mint (reserving a few nice leaves), stir into the bowl, then taste and season to perfection.
- Transfer the carrots to the dressing bowl while you toss the grains in the pan for 1 minute with a splash of water to warm through. Tip into the bowl and mix with the dressed carrots, then divide between your plates.
- Holding the remaining pomegranate half cut-side down in your fingers, bash the back of it with a spoon so all the seeds tumble over the salads. Crumble or grate over the feta, sprinkle over the reserved mint leaves, and tuck in.
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
- 2 tbsp. Olive Oil
- 2 Lemons, juiced
- 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 oil to the lettuce and season with salt and plenty of ground black pepper. Toss well to coat.
- 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.
Dinner
Pasta w/ Brussels Sprouts and Pancetta🌐
Total time: 25 min
Servings: 4
Equipment: Stove
- 4 oz. Smoked Pancetta Slices
- 16 oz. Spaghetti Pasta, prepared to package instructions
- 1 lb. Brussel Sprouts, ends and core trimmed off, thinly sliced
- 1/4 c. Butter, divided
- 1 Large Garlic Cloves, peeled and minced or grated with a microplane
- 1/2 c. Heavy Cream
- 1/4 tsp. Sea Salt & Black Pepper, to taste
- 1 tsp. Olive Oil, only if needed
- 3 oz. Shredded Parmesan Cheese
- 1/2 c. Pine Nuts, toasted
- 1/4 tsp. Crushed Red Pepper Flakes, if desired
- Place a large pot of salted water to boil.
- Measnwhile, place the pancetta in a large skillet and cook until slightly crispy. Remove from pan and allow to cool, then chop. Use a paper towel to soak up excess pancetta fat but do not clean pan. While cooking pancetta prep Brussels sprouts, garlic, cheese and measure out cream.
- When water boils add pasta and stir well. Cook to package directions. When pasta has about six minutes cooking time left, place 3 tablespoons butter to same skillet used to cook pancetta and turn on med/high heat.
- When butter is melted add Brussels sprouts and cook, stirring occasionally until sprouts are bright green and tender, add garlic and cook one more minute, stirring frequently.
- Strain the pasta in a colander (do not rinse); add to the pan with the Brussels sprouts.
- Add pancetta, cream, pine nuts and the last tablespoon of butter, sea salt and pepper to taste (keep in mind pancetta and Parm are salty, so be conservative).
- Toss and cook together for one more minute. If pasta is a little dry, drizzle with a little olive oil and toss again.
- To serve, plate the pasta, sprinkle with shaved Parmesan and red pepper flakes.
Sides
Fresh Fruit Salad🌐
The easiest way to remove the pith and peel from an orange is to cut a thin slice from each end of the orange first, using a sharp knife. It will then be easier to cut off the remaining peel and pith.
Total time: 6 min
Servings: 6
- 2 Apples
- 2 Oranges
- 2 Fresh Peaches
- 20 Fresh Strawberries
- 1 Lemons, juiced
- 1 tbsp. Orange Flower Water
- 1 tsp. Powdered Sugar, to taste
- Peel and core the apples and cut into thin slices. Remove the pith and peel from the oranges and cut each one into segments. Squeeze the juice from the membrane and retain.
- Blanch the peaches for 1 minute in boiling water. Peel and slice thickly.
- Hull and halve the strawberries, and place all the fruit in a large bowl.
- Blend together the lemon juice, orange flower water and any reserved orange juice. Taste and add a little icing sugar to sweeten, if you like. Pour the fruit juice over the salad and serve.
Sauteéd Zucchini🌐
Total time: 10 min
Servings: 2
Equipment: Stove
- 1 Fresh Zucchini
- 1 tbsp. Olive Oil
- 1 Garlic Cloves, crushed
- 1/8 tsp. Salt & Black Pepper, to taste
- 1/4 Lemons, juiced, to taste
- Heat the oil in a large skillet or frying pan over medium-high heat.
- Wash and dry the zucchini, then slice into ⅓-inch thick slices.
- Sauté the zucchini for 7–10 minutes, tossing regularly to ensure even cooking.
- Add the crushed garlic and cook for another minute then season with salt, pepper, and lemon.
Spicy Potato and Olive Salad🌐
Total time: 15 min
Servings: 4
- 8 Large New Potatoes
- 1/4 tsp. Salt
- 1/4 tsp. Granulated Sugar
- 3 Garlic Cloves, chopped
- 1 tbsp. Vinegar
- 1/4 tsp. Cumin
- 1/8 tsp. Paprika | Cayenne Pepper, to taste
- 3 tbsp. Extra Virgin Olive Oil
- 2 tbsp. Fresh Cilantro, chopped
- 2 oz. Black Olives
- Chop the new potatoes into chunks. Put them in a pan, pour in water to cover and add the salt and sugar. Bring to the boil, then reduce the heat and boil gently for about 10 minutes, or until the potatoes are just tender. Drain well and leave in a colander to cool.
- When cool enough to handle, slice the potato chunks and put them in a bowl.
- Sprinkle the garlic, vinegar, cumin and cayenne or paprika over the salad. Drizzle with olive oil and sprinkle over coriander and olives.
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.
Oven Baked Beet Chips🌐
Total time: 90 min
Servings: 2
Equipment: Oven
- 2 Beets, thinly sliced
- 1 tbsp. Extra Virgin Olive Oil
- 1/8 tsp. Sea Salt
- Cut off ends and slice beets very thin using a knife or mandolin. Place in a medium bowl and drizzle with the extra virgin olive oil and sea salt. Toss. Let sit for 30 minutes.
- Preheat the oven to 300°F. Place the beets on a greased baking sheet and bake for 30 minutes.
- After 30 minutes, check every 5–10 minutes and take out the beets that are curled and crisp. Total baking time will be closer to one hour, but be sure to watch them as individual beets will bake quicker than other and you don't want them to burn.