Shopping List
- 2 Apples
- 3 Lemons
- 1 Limes
- 1 Bok Choy
- 4 Broccoli Florets
- 19 oz. Carrots
- 1 Fresh Red Chilies
- 2 Red Tomatoes
- 9 Asparagus Spears
- 2 Green Bell Peppers
- 3 Red Bell Peppers
- 1 Yellow Bell Peppers
- 1 Cauliflower Heads
- 2 Cucumbers
- 7 oz. Green Onions
- 6 Jarred Sun-Dried Tomatoes
- 5 Onions
- 4 Potatoes
- 128 Fresh Basil Leaves
- 1 oz. Chives
- 1 g Fresh Cilantro
- 2 g Fresh Dill
- 1 tbsp. Fresh Ginger
- 1 oz. Fresh Mint Leaves
- 1 Garlic
- 8 Garlic Cloves
- 13 oz. Black Olives
- 1 oz. Fresh Parsley
- 1 tbsp. White Wine Vinegar
- 10 oz. Arborio Rice
- 10 oz. Orecchiette
- 4 oz. Penne Pasta
- 8 oz. Soba Noodles
- 1 oz. Cardamom
- 1 oz. Curry Powder
- 1 oz. Mixed-Color Sesame Seeds
- 1 c. Chicken Stock
- 2 oz. Mayonnaise
- 1 fl oz. Rice Vinegar
- 1 c. White Wine Vinegar | Apple Cider Vinegar
- 5 oz. Creamy Peanut Butter
- 9 oz. Pasta Sauce w/ Mushrooms
- 9 oz. Silken Tofu
- 1 fl oz. Soy Sauce
- 1 fl oz. Avocado Oil
- 1 oz. Refined Coconut Oil
- 1 fl oz. Sesame Oil
- 2 oz. Pine Nuts
- 10 Sliced Fennel Salami
- 12 Eggs
- 2 Boneless Skinless Chicken Breasts
- 4 fl oz. Coconut Milk
- 1 oz. Mascarpone Cheese
- 2 oz. Parmesan Cheese
- 3 oz. Pecorino Cheese
- 1 c. Skim Milk
- 12 oz. Frozen Green Peas
Prep
Hard Boiled Eggs🌐
Total time: 12 min
Servings: 4
Equipment: Stove
- 4 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.
Cauliflower Rice🌐
From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 5 min
Servings: 2 c.
- 1 Cauliflower Heads
- Remove the leaves and core from the cauliflower, and cut the head into 4 pieces.
- Using a grater, on the medium grate side, grate the cauliflower chunks until no more remain.
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. Sesame 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. Olive 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.
Boiling Kettle Water🌐
Total time: 5 min
Servings: 1 c.
Equipment: Stove
- 1 c. Water
- Boil the water in a kettle.
Breakfast
Curry Scramble🌐
Total time: 15 min
Servings: 2
Equipment: Stove
- 8 Eggs
- 1/4 c. Skim Milk
- 1/2 tsp. Curry Powder
- 1/8 tsp. Cardamom, ground
- 2 c. Red Tomatoes, sliced or chopped
- In a large bowl, whisk eggs, milk, curry powder, salt, pepper and, if desired, cardamom until blended.
- Place a lightly greased large nonstick skillet over medium heat. Pour in egg mixture; cook and stir until eggs are thickened and no liquid egg remains. Serve with tomatoes.
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
Creamy Garlicky Chicken w/ Cauliflower Rice🌐
Total time: 30 min
Servings: 2
Equipment: Stove
- 12 oz. Cauliflower Rice
- 1 tbsp. Refined Coconut Oil
- 2 Onions, halved and thinly sliced
- 2 Boneless Skinless Chicken Breasts, cut into 1½-inch cubes
- 4 Garlic Cloves, minced
- 6 Jarred Sun-Dried Tomatoes, oil-packed, diced
- 1/2 c. Coconut Milk, full-fat
- 1/3 c. Chicken Stock, low sodium
- 1 tsp. Chives, finely chopped, for garnish
- 1/8 tsp. Salt & Black Pepper, to taste
- In a medium skillet, heat the coconut oil and add the onions. Sauté for 10–12 minutes over medium-low heat, until soft and translucent.
- Add the chicken and sauté 3–4 minutes more.
- Add the remaining ingredients, including salt and pepper to taste, except for the cauliflower and chives, and cook for another 5–10 minutes, until the chicken is cooked through.
- Serve the creamy chicken over a bed of cooked cauliflower rice topped with the fresh chives.
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.
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. Avocado 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!
Pasta Primavera🌐
Any kind of fresh vegetable can be added to this pasta.
Total time: 20 min
Servings: 2
Equipment: Stove
- 4 oz. Penne Pasta, 1⅓ cups
- 1 tsp. Olive Oil
- 1/2 c. Red Bell Peppers, sliced
- 1/2 c. Broccoli Florets
- 1 tbsp. Garlic, chopped
- 1 c. Pasta Sauce w/ Mushrooms
- 1/8 tsp. Salt & Pepper
- Cook the pasta according to the package directions.
- While the pasta is cooking, warm a medium skillet over medium-high heat. Add the olive oil, bell peppers, and broccoli and cook for 5 minutes, stirring every minute or so, until the vegetables begin to soften.
- Add the garlic to the pan and cook for 45 seconds to 1 minute, just until it starts to turn golden brown. Add the mushroom ragù sauce. Cook for 5–6 minutes, until the sauce is hot, and the vegetables are tender. You may need to stir a few tablespoons of the pasta cooking water into the sauce if it starts to get too thick.
- Toss the pasta into the sauce, season with salt and pepper, and serve.
Dinner
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. Extra Virgin Olive 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.
Sweet Pea Orecchiette🌐
From Jamie Oliver's 5 Ingredients Mediterranean
Total time: 30 min
Servings: 4
Equipment: Stove
- 1 c. Boiling Kettle Water
- 5/4 lb. Potatoes
- 1 c. Green Onions
- 12 oz. Frozen Green Peas
- 10 oz. Orecchiette, dried
- 3 oz. Pecorino Cheese, plus extra to serve
- 2 tbsp. Olive Oil
- Peel the potatoes and chop into ½-inch cubes, trim and slice the scallions, then place in a large non-stick frying pan on a high heat with 2 tablespoons of olive oil and 1 cup of boiling kettle water.
- Reduce to a simmer, then cover and cook for 15 minutes, or until the potatoes are just tender, adding the peas for the last 5 minutes, stirring occasionally.
- Meanwhile, cook the pasta in a pan of boiling salted water according to package instructions, then drain, reserving a cupful of starchy cooking water.
- Tip the drained pasta into the pea and potato pan, finely grate in the pecorino, then toss together, adding splashes of cooking water to loosen, if needed.
- Season to perfection, and finish with an extra grating of pecorino and a drizzle of extra virgin olive oil, if you like.
Italian Baked Rice🌐
From Jamie Oliver's 5 Ingredients
Total time: 50 min
Servings: 4
Equipment: Oven & Stove
- 5 c. Boiling Kettle Water
- 2 Onions
- 1 tbsp. Olive Oil
- 2 oz. Sliced Fennel Salami
- 3/2 c. Arborio Rice
- 1 tbsp. Mascarpone Cheese
- 3/2 oz. Parmesan Cheese
- 1/4 tsp. Sea Salt & Black Pepper
- 1 tbsp. Extra Virgin Olive Oil
- Preheat the oven to 350°F.
- Place a large shallow casserole pan on a high heat. Peel and quarter the onions and quickly break apart into petals straight into the pan. Char for 4 minutes, tossing regularly.
- Reduce to a medium heat and stir in 1 tablespoon of olive oil and the salami, then rice, followed 1 minute later by 5 cups of boiling kettle water and the mascarpone. Finely grate and stir in the Parmesan with a pinch of sea salt and black pepper.
- Transfer the pan to the oven for 40 minutes, or until the rice has absorbed all the liquid and is just cooked through. Drizzle 1 tablespoon of extra virgin olive oil and dish up, seasoning to perfection at the table.
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.
Peppered Tofu Scramble🌐
Total time: 15 min
Servings: 2
Equipment: Stove
- 1 tbsp. Canola Oil
- 1/4 c. Onions, diced
- 1/4 c. Green Bell Peppers, diced
- 1/4 c. Red Bell Peppers, diced
- 1/8 tsp. Salt & Black Pepper
- 1 c. Silken Tofu
- Warm a medium nonstick skillet over medium heat. Add the oil, onion, and bell peppers and season with salt and black pepper. Cook the mixture for about 5 minutes, or until the peppers soften, and the onions start to turn translucent.
- Add the tofu, break it up with a spoon, and cook for 3–4 minutes, until the tofu is hot. Serve.
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!
