Golden Gruyere and Basil Tortillas, Baked Banana Porridge, Boiling Kettle Water, Hot Oatmeal, Egg-Fried Rice, Rice, Cuban Black Beans Recipe, Dal, Fruit Salad, BPA-Banishing Fruit Salad, Tagliatelle w/ Tomatoes and Olives, Tasty Chickpea Soup, Pan-Fried Chicken Breast Fillets, The Kickin' Chicken Sandwich, Spaghetti w/ Lemon, Fresh Fruit Salad ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌  

Weekly Feast

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Prep

Boiling Kettle Water🌐

Total time: 5 min
Servings: 1 c.
Equipment: Stove
  • 1 c. Water
  • Boil the water in a kettle.

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.

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.

Breakfast

Golden Gruyere and Basil Tortillas🌐

Total time: 5 min
Servings: 2
Equipment: Stove
  • 1 tsp. Cooking Oil
  • 4 Tortillas
  • 8 oz. Gruyère Cheese, thinly sliced
  • 2 oz. Fresh Basil Leaves
  • 2 oz. Sliced Ham | Sliced Salami
  • 1/8 tsp. Salt & Black Pepper
  • Heat the oil in a frying pan over a medium heat. Add one of the tortillas, and heat through for 1 minute.
  • Arrange the Gruyere cheese slices, meat, and basil leaves on top of the tortilla and season with salt and pepper.
  • Place the remaining tortilla on top to make a sandwich and flip the whole thing over with a metal spatula. Cook for a few minutes, until the underneath is golden.
  • Slide the tortilla sandwich on to a chopping board or plate and cut into wedges. Serve immediately.

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!

Lunch

Egg-Fried Rice🌐

From Jamie Oliver's 5 Ingredients
Total time: 10 min
Servings: 2
Equipment: Stove
  • 6 Green Onions
  • 1 tbsp. Cooking Oil
  • 8 oz. Brown Basmati Rice, cooked & cooled
  • 2 tbsp. Chili Jam
  • 1/8 tsp. Sea Salt & Black Pepper
  • 2 Eggs
  • 5 oz. Silken Tofu
  • Put a large non-stick frying pan on a medium-high heat. Trim and finely slice the scallions and fry with 1 tablespoon of olive oil for 1 minute.
  • Add the rice, chili jam, a splash of water, and a pinch of sea salt and black pepper, then toss for 2 minutes until everything is well coated.
  • Push the rice to the sides of the pan, making a big well in the middle. Crack the eggs into the well, then use a rubber spatula to start gently moving the eggs around to create big curds.
  • Break in the tofu, then fold the rice back through the egg until it's all looking good. Taste and season to perfection.
  • Lightly oil the inside of a bowl, add the egg-fried rice, gently compacting it with the spatula, then proudly turn out onto a plate, retro style.

Cuban Black Beans Recipe🌐

Store leftover beans refrigerated for up to 4 days.
Total time: 35 min
Servings: 4
Equipment: Stove
  • 2 c. Rice, to serve
  • 1 Large Yellow Onions
  • 1/2 Green Bell Peppers
  • 6 Garlic Cloves
  • 1/4 Fresh Jalapeño Chilies
  • 2 tbsp. Salted Butter
  • 1 tbsp. Cooking Oil
  • 30 oz. Canned Black Beans
  • 1 tsp. Cumin
  • 2 tsp. Oregano
  • 5/4 tsp. Kosher Salt
  • 1 tbsp. Fresh Cilantro, for a garnish
  • Start the rice, according to the package instructions.
  • Mince the onion and garlic. Dice the pepper into small pieces.
  • Remove the ribs and seeds from the jalapeño pepper and mince it.
  • Use a strainer to drain the black beans over a bowl, reserving the can liquid.
  • In a large skillet, heat the butter and olive oil over medium high heat.
  • Once melted, add the onion, bell pepper, jalapeño pepper, and garlic. Cook for 10 minutes, stirring occasionally until the onions are translucent and lightly browned.
  • Add the beans, cumin, oregano, and kosher salt and stir to combine. Add ½ cup of the liquid from the black beans. Simmer 15 minutes until beans are tender.
  • Chop the cilantro. Serve the black beans warm with rice and garnish with the chopped cilantro.

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.

Fruit Salad🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 10 min
Servings: 8
  • 4 c. Fresh Strawberries, sliced
  • 1 tbsp. Maple Syrup
  • 2 c. Fresh Blueberries
  • 2 c. Watermelon, diced
  • 1 c. Yambean (Jicama), diced
  • 1 Limes, juiced
  • 3/2 tbsp. Honey
  • 1 tbsp. Fresh Mint Leaves, minced
  • Place strawberries in a large bowl and toss to coat in the maple syrup.
  • Add blueberries, watermelon, and jicama to the bowl.
  • In a small bowl, stir together lime juice, honey and mint. Pour over fruit and toss to coat.

BPA-Banishing Fruit Salad🌐

Total time: 10 min
Servings: 4
  • 1 Oranges, segmented
  • 1/2 c. Grapes, halved
  • 1/2 c. Fresh Strawberries, quartered
  • 1 Apples, cored and diced
  • 1 Bananas, diced
  • Combine all ingredients in a bowl and enjoy!

Dinner

Tagliatelle w/ Tomatoes and Olives🌐

It is essential to buy Parmesan in a piece for this dish. Find a good source - fresh Parmesan should not be unacceptably hard - and shave or grate it yourself. The flavour will be much more intense than that of a ready-grated product.
Total time: 15 min
Servings: 4
Equipment: Stove & Grill | Broiler
  • 3 tbsp. Cooking Oil
  • 1 Garlic Cloves, crushed
  • 1 Small Onions, chopped
  • 4 tbsp. Dry White Wine
  • 6 Sun-Dried Tomatoes, chopped
  • 2 tbsp. Fresh Parsley, chopped
  • 1/2 c. Black Olives, Pitted, halved
  • 1 lb. Tagliatelle Pasta
  • 4 Tomatoes, halved
  • 1/8 tsp. Salt & Black Pepper
To Serve
  • 1 tbsp. Parmesan Cheese
  • Heat 2 tbsp of the oil in a pan. Add the garlic and onion and cook for 2–3 minutes, stirring occasionally. Add the wine, sun-dried tomatoes and the parsley. Cook for 2 minutes. Stir in the black olives, lower the heat and leave the sauce over a low heat.
  • Preheat the grill (broiler). Cook the pasta in a large pan of lightly salted boiling water for about 3 minutes.
  • Put the tomatoes on a baking sheet and brush with the remaining oil. Grill (broil) for 3–4 minutes.
  • When the pasta rises to the surface of the boiling water, it is ready. Drain it thoroughly, return it to the pan and toss with the sauce. Pile into a bowl and add the grilled tomatoes. Grind black pepper over the top and add Parmesan shavings.

Tasty Chickpea Soup🌐

From Jamie Oliver's 5 Ingredients Mediterranean
Total time: 35 min
Servings: 4
Equipment: Stove
  • 10 oz. Mixed Vegetables, onion, carrot and celery
  • 1 tsp. Mixed Spice, plus extra to serve
  • 30 oz. Canned Chickpeas
  • 28 oz. Canned Plum Tomatoes
  • 7 oz. Assorted Pastas, dried
  • Tip the mixed veg into a large, deep pan on a medium heat with 1 tablespoon of olive oil and the mixed spice. Cook for 10 minutes, or until golden, stirring regularly.
  • Tip in the chickpeas (juices and all), then scrunch in the tomatoes through clean hands, followed by 2 cans' worth of water and the pasta, snapping any bigger bits as you go. Bring to a boil, then reduce to a simmer and leave to blip away for 20 minutes, or until thickened and reduced, stirring and mashing occasionally, and adding splashes of water, if needed.
  • Season to perfection with sea salt and black pepper, and serve with a drizzle of extra virgin olive oil and an extra pinch of mixed spice, if you like.

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.

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.

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.
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Debug Logs 
6/7/2026: Building feast.
6/7/2026: Old feast was found.
Note that all nutrient targets units are in g/week.
Total nutrient targets RDA:
[Fatty_Acids_Total_Saturated, 0]
[Sodium_Na, 10.5]
[Energy_KCalorie, 14000]
Total nutrient targets TUL:
[Fatty_Acids_Total_Saturated, 155.55555555555554]
[Sodium_Na, 16.1]
[Energy_KCalorie, 15400]
6/7/2026: Returning on day feast.
------------ Breakfast ------------
Nutrient targets RDA for Breakfast:
[Sodium_Na, 3.31578947368421]
[Energy_KCalorie, 4421.0526315789475]
Nutrient targets TUL for Breakfast:
[Fatty_Acids_Total_Saturated, 49.122807017543856]
[Sodium_Na, 5.08421052631579]
[Energy_KCalorie, 4863.157894736842]
------------ Lunch ------------
Nutrient targets RDA for Lunch:
[Sodium_Na, 2.763157894736842]
[Energy_KCalorie, 3684.210526315789]
Nutrient targets TUL for Lunch:
[Fatty_Acids_Total_Saturated, 40.935672514619874]
[Sodium_Na, 4.236842105263158]
[Energy_KCalorie, 4052.6315789473683]
------------ Dinner ------------
Nutrient targets RDA for Dinner:
[Sodium_Na, 3.8684210526315788]
[Energy_KCalorie, 5157.894736842105]
Nutrient targets TUL for Dinner:
[Fatty_Acids_Total_Saturated, 57.30994152046783]
[Sodium_Na, 5.931578947368421]
[Energy_KCalorie, 5673.684210526316]
------------ Sides ------------
Nutrient targets RDA for Sides:
[Sodium_Na, 0.5526315789473684]
[Energy_KCalorie, 736.8421052631578]
Nutrient targets TUL for Sides:
[Fatty_Acids_Total_Saturated, 8.187134502923975]
[Sodium_Na, 0.8473684210526317]
[Energy_KCalorie, 810.5263157894736]