A Feast a Day

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.

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.

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.

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

Digestive Slaw🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz

Total time: 15 min

Servings: 2

2 c. Cabbage, shredded
1 c. Carrots, shredded
1 tbsp. Apple Cider Vinegar
1 tbsp. Maple Syrup
1 tbsp. Extra Virgin Olive Oil
1/8 tsp. Sea Salt & Black Pepper, to taste

Toss all ingredients and serve.

Warm Broad Bean and Feta Salad🌐

Total time: 7 min

Servings: 4

Equipment: Stove

12 oz. Fresh Podded Fava Beans | Frozen Fava Beans, shelled
1 tbsp. Olive Oil
6 oz. Plum Tomatoes, halved, or quartered if large
4 Garlic Cloves, crushed
4 oz. Feta Cheese, cut into chunks
3 tbsp. Fresh Dill, chopped, plus extra to garnish
12 Black Olives
1/8 tsp. Salt & Black Pepper

Cook the fresh or frozen fava beans in boiling, salted water until just tender. Drain and set aside.
Meanwhile, heat the oil in a heavy frying pan and add the tomatoes and garlic. Cook over a high heat until the tomatoes are beginning to color.
Add the feta to the pan and toss the ingredients together for 1 minute. Top into a salad bowl and mix with the beans, dill, olives, and salt and pepper. Serve garnished with chopped dill.

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!

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

Dressing

5 tsp. Extra Virgin Olive Oil
1 tsp. Sherry Vinegar
1/3 tsp. Dijon Mustard
1/8 tsp. Salt & Black Pepper

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.

Dinner

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.

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.

Pasta Fresca🌐

Total time: 20 min

Servings: 4

Equipment: Stove

12 oz. Penne Pasta
1 tbsp. Extra Virgin Olive Oil
1/2 Red Onions, thinly sliced
1/8 tsp. Salt & Black Pepper
6 Garlic Cloves, pressed or minced
1 lb. Roma Tomatoes, seeded then chopped
5 oz. Fresh Baby Spinach, roughly chopped if leaves are large
1/4 c. Balsamic Vinaigrette, NOT balsamic vinegar
2 tbsp. Balsamic Vinaigrette, NOT balsamic vinegar

To Garnish

1 tbsp. Parmesan Cheese | Feta Cheese

Bring a large pot of water to a boil then season generously with salt and add penne. Cook until al dente then drain pasta and set aside. Keep the cooking pot out as you’ll use it again at the end.
When the pasta is halfway done, heat extra virgin olive oil in a large skillet over a hot medium heat. Add red onion, season with salt and pepper, then sauté until crisp-tender, 3–4 minutes.
Add garlic then sauté until very fragrant and light golden brown, 1–2 minutes, being very careful to not let it burn.
Add tomatoes then sauté until they begin to soften, 1 minute, using the juices to help scrape up any brown bits from the bottom of the skillet.
Add baby spinach, then sauté until it begins to wilt, 1 minute. If pasta is still cooking at this time, remove the skillet from heat, so spinach doesn’t overcook.
Place the pasta cooking pot back over low heat then add Balsamic Vinaigrette, drained pasta, and spinach mixture then stir until the dish is heated through and spinach is tender.
Scoop into bowls, then top with Parmesan or feta cheese.

Steak Sandwiches🌐

Total time: 60 min

Servings: 2

Equipment: Oven & Stove

1 New York Strip Loin Steaks
3 tbsp. Olive Oil, divided
1/8 tsp. Salt & Black Pepper
1 c. Onions, sliced
1 c. Mushrooms, sliced
1 Small Rustic Baguette
2 c. Fresh Baby Spinach
2 tbsp. Dijon Mustard
2 Slices of Swiss Cheese

Take the steak out of the fridge and let it sit at room temperature for 30 minutes before cooking.
Preheat the oven to 400°F.
Preheat a medium skillet over medium-high heat. Add 1 tablespoon of olive oil. Season the room-temperature steak well with salt and pepper. Add to the pan and sear for 3 minutes on each side. Take the steak out of the pan, place it on a plate, and let it rest for 5 minutes.
Meanwhile, return the skillet to the heat and add 1 tablespoon of oil, the onions, and mushrooms and cook for 4–5 minutes, or until the onions are soft, and the mushrooms are lightly browned.
Slice the baguette horizontally in half lengthwise. Brush with the remaining 1 tablespoon olive oil and toast in the oven for 4–5 minutes, until lightly toasted.
Add the spinach to the skillet with the mushrooms and onions, season it with salt and pepper, and cook until the spinach is wilted. Remove from the heat and dish up on a plate with the steak.
To assemble the sandwich, brush the baguette with a little Dijon mustard, lay the mushrooms and onions down on the bread, then slice the steak across the grain into ¼-inch thick slices, and put it on top. Top the sandwich with a slice of Swiss cheese, then the other slice of bread.
Wrap the sandwich tightly in foil and let it sit for about 5 minutes before eating. This will soften the bread and allow all the flavors to combine.

Cucumber and Turkey "Pizzas"🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz

Total time: 15 min

Servings: 4

Equipment: Stove

1 tbsp. Cooking Oil
1/2 Onions, diced
1 lb. Ground Turkey
1/8 tsp. Sea Salt & Black Pepper, to taste
1 Cucumbers, sliced into rounds
1/4 c. Avocados, mashed
1 Red Tomatoes, diced
1 Limes, juiced
2 tbsp. Fresh Cilantro

In a large skillet over medium heat, heat the olive oil. To the skillet, add the next 4 ingredients (onion through salt and pepper). Cook for 5–10 minutes, until the turkey is cooked through.
Arrange the cucumber slices in a single layer on a large platter. Spoon mashed avocado onto each slice, then top with ground turkey.
In a small bowl, mix the remaining ingredients with sea salt and pepper to taste, spoon over turkey, and serve.

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.

Roasted Zucchini🌐

Total time: 15 min

Servings: 2

Equipment: Oven

1 Fresh Zucchini
1 tsp. Cooking Oil
1/8 tsp. Sea Salt & Black Pepper

Preheat the oven to 425°F.
Slice the zucchini into medium-thick slices and toss with olive oil, salt, and pepper.
Place the zucchini in a non-stick baking dish and bake for 10–15 minutes, or until tender.

Roasted Vegetables🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz

Total time: 45 min

Servings: 6

Equipment: Oven

4 c. Mixed Roasting Vegetables, such as peppers, mushrooms, broccoli, onion
1 tbsp. Cooking Oil
1 tsp. Dried Oregano
1 tsp. Dried Parsley
1 tsp. Onion Powder
1 tsp. Garlic Powder
1/8 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.

Weekly Feast

Shopping List

Prep

Boiling Kettle Water🌐

Chili Oil🌐

Breakfast

Curry Scramble🌐

Baked Banana Porridge🌐

Super Green Spaghetti🌐

Hot Oatmeal🌐

Lunch

Digestive Slaw🌐

Warm Broad Bean and Feta Salad🌐

BPA-Banishing Fruit Salad🌐

Simple Rice Salad🌐

Dinner

Tasty Chickpea Soup🌐

Eggplant Penne Arrabbiata🌐

Pasta Fresca🌐

Steak Sandwiches🌐

Cucumber and Turkey "Pizzas"🌐

Sides

Heirloom Tomato and Beet Salad🌐

Roasted Zucchini🌐

Roasted Vegetables🌐