A Feast a Day

Boiling Kettle Water🌐

Total time: 5 min

Servings: 6 c.

Equipment: Stove

6 c. Water

Boil the water in a kettle.

Chili Oil🌐

Total time: 0 min

Servings: 2 fl oz.

Equipment: Stove

6 Fresh Mixed-Color Chilies
1/4 c. Cooking Oil

To make a quick chili oil, halve and seed the chilies. Fill a clean heatproof jar with olive oil, then pour it into a non-stick frying pan on a medium-low heat and add the chilies to confit.
Carefully scoop the soft chilies into the jar, then spoon in the oil.

Everyday Dressing🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz

Total time: 5 min

Servings: 4 oz.

2 tbsp. Cooking Oil
4 Lemons, juiced
2 tbsp. Dried Basil

In a small bowl, combine all ingredients.

Guacamole🌐

Total time: 10 min

Servings: 4 oz.

Equipment: Potato Masher

1 Avocados, diced
1/2 Limes, juiced
1 tbsp. Red Onions, minced
1 tbsp. Tomatoes, diced
1/2 tbsp. Fresh Cilantro, chopped
1/8 tsp. Salt

In a medium bowl, combine the avocado, lime juice, red onion, tomato, cilantro, and salt and mash it all together using a potato masher until it's smooth.
Taste the guacamole and add a little more lime juice and salt to suit your taste.

Tostada Shells🌐

Total time: 15 min

Servings: 4

Equipment: Oven

4 Corn Tortillas
1 tsp. Olive Oil
1/8 tsp. Fine Salt, to taste

Preheat the oven to 400°F. Spray two large baking sheets with cooking spray.
Lightly brush or spray both sides of the tortillas with olive oil or cooking spray and place in a single layer on the prepared baking sheets. Lightly season with salt.
Bake for 5 minutes, flip them over, and bake for another 4–5 minutes until the tortillas are crispy like a tortilla chip.
Remove from the oven and serve with toppings such as refried beans, shredded cheese, chicken tinga, carnitas, or ground beef.

Breakfast

Banana Pancakes🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz

Total time: 10 min

Servings: 2

Equipment: Stove

1 tsp. Cooking Oil
2 Bananas, ripe
2 Eggs

Garnish

1/2 c. Fresh Strawberries, quartered

Melt the oil in a pan over medium heat.
Blend the banana and egg in a 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 fresh-cut strawberries.

Super Green Spaghetti🌐

From Jamie Oliver's 5 Ingredients

Total time: 13 min

Servings: 2

Equipment: Blender

5 oz. Spaghetti Pasta
4 Garlic Cloves
7 oz. Fresh Cavolo Nero
1 oz. Parmesan Cheese
1 oz. Ricotta Cheese

Cook the pasta in a pan of boiling salted water according to the package instructions. Meanwhile, peel the garlic. Tear the stems out of the cavolo and discard, adding the leaves and the garlic to the pasta pan for 5 minutes.
Pour 1½ tablespoons of extra virgin olive oil into a blender, then finely grate in the Parmesan. Use tongs to carefully transfer the cavolo leaves and garlic straight into the blender and blitz for a few minutes until super-smooth. Taste and season to perfection with sea salt and black pepper.
Drain the pasta, reserving a cupful of cooking water. Return the pasta to the pan and toss with the vibrant green sauce, loosening with a splash of reserved cooking water, if needed, then divide between your plates. Dot over the ricotta, drizzle with a tiny bit of extra virgin olive oil, and tuck right 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.

Hot Oatmeal🌐

Total time: 10 min

Servings: 2

1/2 c. Boiling Kettle Water
2 Package Oatmeal

Pour the hot water over the Oatmeal. Enjoy!

Spiced Lentils🌐

True Puy lentils come from the region of France, Le Puy, which has a unique climate and colcanic soil in which the lentils thrive. Always pick over lentils very carefully before cooking them to remove any little stones that may be among them. The dark colour of Puy lentils means that the stones can be harder to find.

Total time: 22 min

Servings: 4

3/2 c. Puy Lentils
5/2 c. Water
7 oz. Feta Cheese
5 tbsp. Sun-Dried Tomato Paste
1/4 c. Fresh Chervil | Fresh Parsley, plus extra to garnish

Place the lentils in a heavy pan with the measured water. Bring to a boil, reduce the heat and cover the pan. Simmer gently for about 20 minutes, until the lentils are just tender and most of the water has been absorbed.
Crumble half the feta cheese into the pan. Add the sun-dried tomato purêe, chopped chervil or flat leaf parsley and a little salt and freshly ground black pepper. Heat through for 1 minute.
Transfer the lentil mixture and juices to warmed plates or bowls. Crumble the remaining feta cheese on top and sprinkle with the fresh herbs to garnish. Serve the lentils immediately.

Lunch

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
2 tsp. Extra Virgin Olive Oil, divided
1 tsp. 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 1 teaspoon 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.

Eggplant Penne Arrabbiata🌐

From Jamie Oliver's 5 Ingredients

Total time: 28 min

Servings: 4

Equipment: Stove

2 tbsp. Chili Oil
2 Eggplants, 1 lb total
10 oz. Whole-Wheat Penne Pasta
4 Garlic Cloves
14 oz. Plum Tomatoes

Put a pan of boiling salted water on for the pasta. Halve the eggplants lengthways and blanch in the water, covered, for 5 minutes, then lift out, leaving the water to boil.
Chop the eggplant into 1¼-inch chunks, add to a pan with the chili oil and a pinch of sea salt and black pepper, then turn the heat up to high, stirring regularly.
Cook the pasta according to the package instructions while you peel and finely slice the garlic, then fry with the eggplant for 2 minutes.
Pour in the tomatoes, breaking them up with a wooden spoon, and half a can's worth of water. Add some chilies from your chili oil to the sauce and simmer until the pasta is ready, then taste and season to perfection.
Drain the pasta, reserving a cupful of cooking water, then toss the pasta through the sauce, loosening with a little reserved cooking water, if needed. Dish up.

Katy's Greek Salad🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz

Total time: 12 min

Servings: 2

1/4 c. Everyday Dressing
1 c. Kalamata Olives
1 Cucumbers
1 Avocados
2 Tomatoes
1 Green Bell Peppers
1/2 Red Onions

Dice the cucumber, avocado, tomatoes, green pepper and red onion. Mix together.
Serve with the Everyday Dressing.

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.

Cheese and Crackers🌐

Total time: 5 min

Servings: 2

2 oz. Cheddar Cheese, sliced
2 oz. Crackers
2 oz. Salami, sliced

Stack the cheese, meat and crackers. Eat them stacked.

Tahini Carrot Slaw🌐

From Jamie Oliver's 5 Ingredients

Total time: 20 min

Servings: 2

Equipment: Stove & Mortar & Pestle

1 tbsp. Raw Mixed Seeds
1/2 Garlic Cloves
1/2 Lemons
4 oz. Large Mixed-Color Carrots
1 Apples
1/8 tsp. Salt & Black Pepper

Toast the seeds in a dry non-stick frying pan on a medium heat until lightly golden, tossing regularly, then remove.
Put three-quarters of the seeds into a pestle and mortar with a pinch of sea salt, and pound until fairly fine. Peel and add the garlic, then smash to a paste. Squeeze in the lemon juice, then muddle in 1 tablespoon of extra virgin olive oil and a tiny drebble of red wine vinegar to make a delicious tahini-style dressing.
Wash the carrots, then finely slice into matchsticks with a good knife or using the julienne cutter on a mandolin (use the guard!). Core and slice the apples the same way, then toss both with the tahini dressing. Taste, season to perfection with salt and black pepper, then scatter over the remaining seeds.

Dinner

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. Cooking Oil
2 oz. Sliced Fennel Salami
3/2 c. Arborio Rice
1 tbsp. Mascarpone Cheese
3/2 oz. Parmesan Cheese
1/8 tsp. Sea Salt & Black Pepper
1 tbsp. Cooking 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.

Lemon and Parmesan Capellini🌐

Total time: 15 min

Servings: 2

Equipment: Oven & Stove

2 tbsp. Butter
1 Garlic Cloves, crushed
2 tbsp. Fresh Parsley, chopped
1/2 Small Rustic Baguette
8 oz. Capellini Pasta
1 c. Light Cream
3 oz. Parmesan Cheese, grated
1 Lemons, finely grated rind
1/8 tsp. Salt & Black Pepper

Preheat the oven to 400°F. Put the butter in a bowl and beat with the garlic and herbs.
Cut the Granary baguette into thick slices and spread them thickly with the flavoured butter.
Reassemble the baguette. The garlic herb butter will help to hold the slices together. Wrap in foil, support on a baking sheet and bake for 10 minutes.
Meanwhile, cook the pasta in a large pan of lightly salted boiling water. Dried pasta will take 10–12 minutes, fresh about 3 minutes.
Pour the cream into another pan and bring to a boil. Stir in the Parmesan and lemon rind. The sauce should thicken in 30 seconds or so.
Drain the pasta, return it to the pan and toss with the sauce. Season to taste and sprinkle with a little shopped fresh parsley and more grated lemon rind, if you like. Serve with the hot herb bread.

Linguine w/ Avocado, Tomato, & Lime🌐

Total time: 30 min

Servings: 2

Equipment: Stove

4 oz. Linguine
1 Limes, zested and juiced
1 Avocados, stoned, peeled, and chopped
1 Red Tomatoes, chopped
1/4 c. Fresh Cilantro, chopped
1/4 Red Onions, finely chopped
1/2 Fresh Red Chilies, deseeded and finely chopped

Cook the pasta according to pack instructions – about 10 mins. Meanwhile, put the lime juice and zest in a medium bowl with the avocado, tomatoes, coriander, onion and chilli, if using, and mix well.
Drain the pasta, toss into the bowl and mix well. Serve straight away while still warm, or cold.

Pan-Fried Haddock🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz

Total time: 18 min

Servings: 4

Equipment: Stove

1 tbsp. Cooking Oil
4 Garlic Cloves, finely chopped
4 tbsp. Capers
4 Skinless Haddock Tenderloin Fillets, 6-ounces each
2 Lemons, juiced and zested
1/8 tsp. Sea Salt & Black Pepper, to taste

To Serve

4 c. Mixed Baby Greens
2 tsp. Extra Virgin Olive Oil
2 tsp. Balsamic Vinegar

In a large skillet over medium-high heat, heat oil, garlic and capers. Cook until the garlic becomes fragrant, about 3 minutes.
Add the fish and lemon zest, and cook each side for 5 minutes until it browns and is cooked throughout. Drizzle with fresh lemon juice on top, season to taste with salt and pepper, and serve with cooked capers and garlic.
Serve alongside mixed greens, olive oil, and balsamic vinegar.

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 tsp. 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 tsp 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 tsp 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.

Crispy Tostadas🌐

Total time: 25 min

Servings: 2

Equipment: Microwave | Stove

4 Tostada Shells
1/4 c. Guacamole
1/2 c. Refried Beans
1/4 c. Tomatoes, diced
2 tbsp. Shredded Mozzarella Cheese
1/4 c. Sour Cream

Heat the refried beans in the microwave on medium-high for about 1 minute, stop and stir them, then cook them for another minute or until hot.
Spread the beans on all 4 tostadas and top each with tomato and mozzarella. Put one tostada on top of the other to make two double-stack tostadas. Top each stack with guacamole and sour cream, if using.

Hoisin Bok Choy Rice🌐

From Jamie Oliver's 5 Ingredients

Total time: 15 min

Servings: 2

Equipment: Stove

2/3 c. White Basmati Rice
2 Green Onions
2 Fresh Mixed-Color Chilies
1 Bok Choy, 8 oz
2 tbsp. Hoisin Sauce
1 tbsp. Red Wine Vinegar, to taste
1/8 tsp. Sea Salt & Black Pepper, to taste
1 tbsp. Cooking Oil, to taste

Cook the rice in a pan of boiling salted water according to the package instructions, then drain.
Meanwhile, trim and finely slice the scallions, putting the white slices into a bowl. Seed and finely chop the chilies, add to the bowl with 1 tablespoon of red wine vinegar and a little sea salt and black pepper, and mix well to make a dressing.
Halve the bok choy lengthways and place in a large non-stick frying pan on a medium-high heat with 1 tablespoon of olive oil. Once charred, toss in the green scallion slices, then stir in the hoisin. Let it glaze for 1 minute, then mix in the rice for 1 final minute.
Spoon over the chili dressing, and serve up.

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

Heirloom Tomato and Beet Salad🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz

Total time: 60 min

Servings: 2

Equipment: Oven

2 tsp. Olive Oil
2 Mixed-Color Beets
2 Heirloom Tomatoes, chopped
1 tbsp. Fresh Basil Leaves
1 Garlic Cloves, minced superfine
3 tbsp. Balsamic Vinegar
1/8 tsp. Sea Salt & Black Pepper, to taste

Preheat the oven to 375°F.
Rub 1 teaspoon of olive oil over the whole beets and roast in the oven for 40 minutes to 1 hour, until just tender when pierced. Set aside to cool for 10 minutes.
Toss the tomatoes with the basil, remaining 1 teaspoon of olive oil, garlic, and balsamic vinegar in a salad bowl.
Peel and chop the cooked beets and add to the salad bowl, tossing to coat with the dressing and seasoning.

Rice🌐

Total time: 30 min

Servings: 2 c.

1 c. Rice
1 c. Water, for rice
1/2 c. Water, for evaporation

Rinse the rice in hot water until it blooms and the water runs clear.
Cook the rice according to package instructions. Store in the refrigerator.

Cantaloupe Melon Salad🌐

When you need just a small amount of sifted icing (confectioners') sugar, use a tea strainer. Spoon the sugar into the strainer, then lightly tap the side with the spoon so that the sifted sugar drifts down evenly. Though tempting when you're in a hurry, mashing the sugar in the strainer will not quicken the time it takes to sift through!

Total time: 8 min

Servings: 4

Equipment: Grill | Broiler

1/2 Cantaloupe Melon
1 c. Fresh Strawberries
1 tbsp. Confectioners' Sugar, plus extra for dusting

Preheat the grill (broiler) to high. Hull the strawberries and cut them in half. Arrange the fruit in a single layer, cut side up, on a baking sheet or in an ovenproof dish and dust with the icing sugar.
Grill (broil) the strawberries for 4–5 minutes, or until the sugar starts to bubble and turn golden.
Meanwhile, scoop out the seeds from the half of the melon using a spoon. Using a sharp knife, remove the skin, then cut the flesh from the wedges.
Arrange the melon wedges attractively on a serving plate and sprinkle the lightly carmelized strawberries on top. Dust the salad with icing sugar and serve immediately.

Weekly Feast

Shopping List

Prep

Boiling Kettle Water🌐

Chili Oil🌐

Everyday Dressing🌐

Guacamole🌐

Tostada Shells🌐

Breakfast

Banana Pancakes🌐

Super Green Spaghetti🌐

Baked Banana Porridge🌐

Hot Oatmeal🌐

Spiced Lentils🌐

Lunch

Beef, Beets, & Horseradish🌐

Eggplant Penne Arrabbiata🌐

Katy's Greek Salad🌐

Spaghetti w/ Lemon🌐

Cheese and Crackers🌐

Tahini Carrot Slaw🌐

Dinner

Italian Baked Rice🌐

Lemon and Parmesan Capellini🌐

Linguine w/ Avocado, Tomato, & Lime🌐

Pan-Fried Haddock🌐

Pasta w/ Sun-Dried Tomatoes🌐

Crispy Tostadas🌐

Hoisin Bok Choy Rice🌐

Dal🌐

Sides

Heirloom Tomato and Beet Salad🌐

Rice🌐

Cantaloupe Melon Salad🌐