A Feast a Day

Egg & Mango Chutney Flatbreads🌐

From Jamie Oliver's 5 Ingredients

Total time: 12 min

Servings: 2

Equipment: Stove

4 Eggs
3/4 c. Self-Rising Flour, plus extra for dusting
6 tbsp. Regular Yogurt
2 tbsp. Mango Chutney
1 Fresh Red Chilies

Lower the eggs into a pan of vigorously simmering water and boil for 5½ minutes exactly, then refresh under cold water until cool enough to handle, and peel.
Meanwhile, put a large non-stick frying pan on a medium-high heat. In a bowl, mix the flour with a little pinch of sea salt, 4 heaping tablespoons of yogurt, and 1 tablespoon of olive oil until you have a dough.
Halve, then roll out each piece on a flour-dusted surface until just under ¼ inch thick. Cook for 3 minutes, or until golden, turning halfway.
Dot the mango chutney and remaining yogurt over the breads. Halve the soft-boiled eggs and arrange on top, smashing them in with a fork, if you like.
Finely slice the chili and scatter over, drizzle with a little extra virgin olive oil, and season with salt and black pepper from a height.

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!

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.

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

Spinach & Strawberry Salad🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz

Total time: 10 min

Servings: 3

1 c. Fresh Strawberries, diced
1 c. Cucumbers, peeled and diced
1 Avocados, pitted, peeled and diced
3 c. Fresh Baby Spinach, chopped
1/4 c. Pumpkin Seeds
1 tbsp. Balsamic Vinegar

Add all ingredients into a salad bowl, toss, and enjoy.

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.

Grilled Fattoush Salad🌐

From Jamie Oliver's 5 Ingredients Mediterranean

Total time: 25 min

Servings: 4

Equipment: Stove | Grill

3/2 tbsp. Sumac
3 Red Onions
2 English Cucumbers
12 oz. Mixed-Color Cherry Tomatoes
4 Loaves of Pita

Place a grill pan on high heat. Drizzle 5 tablespoons of extra virgin olive oil and 2 tablespoons of red wine vinegar into a large shallow serving bowl, season with a pinch of sea salt and black pepper, mix in the sumac and put aside.
Peel the onions and slice into ½-inch rounds, then grill until softened and nicely charred on both sides, using tongs to transfer them straight to the dressing as you go.
Meanwhile, roughly peel the cucumbers, slice in half lengthways and use a teaspoon to scrape out and discard the seeds, then slice in half across the middle (to fit the pan).
When there's space on the grill, lay in the cucumber, turning until beautifully bar-marked. Remove to a board, curdely slice up, the add to the bowl.
Quarter and add the tomatoes to the bowl. Slice the pitas in ¾-inch strips, then toast on the grill pan. Toss everything together, season to perfection and serve straight away.

Island Salad🌐

From Jamie Oliver's 5 Ingredients Mediterranean

Total time: 15 min

Servings: 2

Equipment: Oven | Toaster | Toaster Oven & Stove

1 English Cucumbers
1/8 tsp. Sea Salt & Black Pepper
1 tbsp. Red Wine Vinegar
1 tbsp. Extra Virgin Olive Oil
15 oz. Canned Sliced Peaches, in juice
2 Loaves of Pita
4 oz. Mixed Salad Leaves
2 oz. Halloumi Cheese

Using a vegetable peeler, peel the cucumber lengthways into long delicate ribbons, discarding the seedy core, and place in a bowl with a pinch of sea salt and black pepper, and 1 tablespoon each of red wine vinegar and extra virgin olive oil.
Toast the pitas until golden, then slice into strips and arrange around the edges of two plates.
Place a large non-stick frying pan on a high heat. Drain and roughly chop the peaches (reserving the juice), then place in the pan with a good splash of the reserved juice, and season with pepper. Warm through for a few minutes while you toss the salad leaves with the dressed cucumber, and plate up.
Remove the peaches to a bowl, give the pan a quick wipe with a ball of paper towel, then use the fine side of a box grater to grate half the halloumi over the surface of the pan. Leave on the heat for 1–2 minutes, or until golden on one side, then tip directly over one of the plates, using a spatula to ease it away from the pan, if needed. Repeat with the remaining halloumi for the second plate. Spoon over the peaches, and tuck straight in.

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.

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.

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.

Dinner

Sticky Teriyaki Aubergine🌐

From Jamie Oliver's 5 Ingredients

Total time: 20 min

Servings: 2

Equipment: Stove

1 Eggplants, 14 oz
4 Green Onions
1 Fresh Red Chilies | Fresh Yellow Chilies
3/4 oz. Unsalted Peanuts
2 tbsp. Teriyaki Sauce
1/4 tsp. Sea Salt & Black Pepper
1 tbsp. Cooking Oil

Put a 10-inch non-stick frying pan on a high heat and pour in 1 cup of water. Halve the eggplant lengthways, quickly slash the flesh of each half a few times and place face-down in the pan, then season with sea salt and black pepper. Cover and cook for 10 minutes, or until it boils dry and begins to sizzle (listen for the change in sound).
Meanwhile, trim the scallions. Cut the whites into 1¼-inch lengths at an angle and put aside.
Seed the chili and finely slice lengthways with the green part of the scallions. Place both in a bowl of ice-cold water and put aside to crisp up.
When the eggplant starts to sizzle, add 1 tablespoon of olive oil, the white scallions, and the peanuts to the pan, stirring regularly.
After 2 minutes, add a splash of water, drizzle in the teriyaki, and reduce to a medium heat.
Turn the eggplant, jiggle the pan and let it get sticky for a few minutes, then dish up, sprinkled with the drained green scallions and chili.

SAM Salad (Salmon, Avocado, Mango)🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz

Total time: 7 min

Servings: 2

8 oz. Pan-Fried Salmon
1 Mangos, peeled, pitted and chopped
1 Avocados, peeled, pitted and chopped
1/4 c. Mayonnaise

Add the salmon, mango and avocado into a bowl. Toss with mayo and serve.

Hot Dogs🌐

Total time: 10 min

Servings: 4

4 Hot Dogs
4 Hot Dog Buns

Cook hot dogs according to package instructions.
Place hot dogs in buns. Serve with toppings, if desired.

Quinoa Tabouli🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz

Total time: 100 min

Servings: 4

2 c. Cooked Quinoa
1 c. Fresh Parsley, minced
1/2 c. Fresh Mint Leaves, minced
1/4 c. Red Onions, minced
2 Spring Onions, green parts only, chopped small
1 c. Cherry Tomatoes, sliced in halves or quarters
2 Small Cucumbers, chopped small
1 Lemons, juiced
1/4 c. Extra Virgin Olive Oil
1/8 tsp. Sea Salt & Black Pepper, to taste

Place the quinoa into a bowl, fluff with a fork, and let cool.
Add the next 6 ingredients (parsley through cucumbers) to the bowl of fluffed quinoa.
Add the remaining ingredients and gently toss together.
Serve at room temperature, or refrigerate overnight and serve cold.

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.

Rummaniyeh🌐

From Jamie Oliver's 5 Ingredients Mediterranean

Total time: 60 min

Servings: 4

Equipment: Broiler & Stove

2 Eggplants
4 Garlic Cloves
1 tbsp. Baharat Spice Mix
6 Brown Lentils, dried
1 Large Pomegranate, ripe

Quarter the eggplants, then cook for 6 minutes under a hot broiler, or until softened and lightly charred, turning regularly. Remove to a board and roughly chop.
Peel and finely slice the garlic, plate it in a large non-stick frying pan on a medium heat with 1 tablespoon of olive oil and fry until lightly golden, then remove half to a plate for garnish.
Add half the chopped eggplant to the pan with the rest of the garlic, along with the spice mix, cook for a few minutes, then add the lentils and 6 cups of water.
Halve the pomegranate, then, holding one half cut-side down in the palm of your hand, bash the back with a spoon so all the seeds tumble out into a bowl and a good squeeze of juice. Squeeze the rest of the juice into the pan, then simmer on medium for 45 minutes, or until the lentils are tender.
When the time's up, add the rest of the eggplant and most of the pomegranate seeds to the pan, stir well, then taste and season to perfection with sea salt and black pepper. Divide between plates, scatter with the crispy garlic and remaining pomegranate seeds, and finish with a drizzle of extra virgin olive oil, if you like. Delicious served with pita bread and fresh herbs, if you have any.

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.

Sides

Naked Salad Tunisienne🌐

From Jamie Oliver's 5 Ingredients Mediterranean

Total time: 18 min

Servings: 4

1 Small Red Onions
2 Fresh Plum Tomatoes
1 Green Apples
1 English Cucumbers
1 oz. Fresh Mint Leaves
3 tsp. Extra Virgin Olive Oil
2 tsp. Red Wine Vinegar
1/8 tsp. Sea Salt & Black Pepper

Peel the onion, quarter and seed the tomatoes, core the apple and trim the cucumber, then take care to very finely dice everything.
Pick the baby mint leaves and reserve for garnish, then very finely chop the rest, discarding the stems.
Dress everything with 3 teaspoons of extra virgin olive oil and 2 teaspoons of red wine vinegar, then season to perfection with sea salt and black pepper and scatter over the reserved mint leaves. Great served with warm flatbreads.

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.

Weekly Feast

Shopping List

Prep

Boiling Kettle Water🌐

Pan-Fried Salmon🌐

Cooked Quinoa🌐

Breakfast

Egg & Mango Chutney Flatbreads🌐

Hot Oatmeal🌐

Super Green Spaghetti🌐

Baked Banana Porridge🌐

Spiced Lentils🌐

Lunch

Spinach & Strawberry Salad🌐

Cheese and Crackers🌐

Grilled Fattoush Salad🌐

Island Salad🌐

Heirloom Tomato and Beet Salad🌐

Simple Rice Salad🌐

Spaghetti w/ Lemon🌐

Dinner

Sticky Teriyaki Aubergine🌐

SAM Salad (Salmon, Avocado, Mango)🌐

Hot Dogs🌐

Quinoa Tabouli🌐

Linguine w/ Avocado, Tomato, & Lime🌐

Rummaniyeh🌐

Pan-Fried Haddock🌐

Sides

Naked Salad Tunisienne🌐

Sweet and Sour Cucumber🌐