A Feast a Day

Hard Boiled Eggs🌐

Total time: 12 min

Servings: 2

Equipment: Stove

2 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.

Boiling Kettle Water🌐

Total time: 5 min

Servings: 6 c.

Equipment: Stove

6 c. Water

Boil the water in a kettle.

Pesto🌐

You can store the pesto in the fridge in an airtight container for 3–4 days.

Total time: 5 min

Servings: 12 oz.

Equipment: Blender | Food Processor | Mortar & Pestle

3/2 c. Fresh Basil
3/4 c. Extra Virgin Olive Oil
3/8 c. Pine Nuts
3 Lemons, juiced
3 tbsp. Parmesan Cheese, grated
3/8 tsp. Salt

Pick off the stems of the basil leaves and discard. Wash the basil well and pat dry with a paper towel.
In a food processor or blender, combine the basil, olive oil, pine nuts, lemon juice, and Parmesan.
Pulse the mixture until it's smooth and creamy. Stir the salt into the pesto.

Cooked Edamame🌐

Total time: 0 min

Servings: 9 oz.

9 oz. Frozen Edamame Beans

Cook the edamame according to package instructions.

Cooled Rice🌐

Total time: 30 min

Servings: 2 c.

1 c. Rice
1 c. Water

Rinse the rice until the water runs clear.
Cook the rice according to package instructions.

Breakfast

Probiotic Salad🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz

Total time: 10 min

Servings: 2

2 Hard Boiled Eggs, peeled
3 Red Tomatoes
1 Avocados, peeled and pitted
1 tbsp. Plain Coconut Yogurt
3/4 c. Sauerkraut
1/8 tsp. Sea Salt

Dice the tomatoes, and chop the avocado and hard boiled eggs. Combine them in a large bowl.
Add the coconut yogurt and the sauerkraut. Toss and serve.

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.

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.

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.

Lunch

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.

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.

Pesto Asparagus🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz

Total time: 22 min

Servings: 4

Equipment: Stove

1 c. Pesto
1 tsp. Cooking 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!

Carrot & Grain Salad🌐

From Jamie Oliver's 5 Ingredients

Total time: 18 min

Servings: 2

Equipment: Stove

12 oz. Small Mixed-Color Heirloom Carrots
1 Pomegranate
2 oz. Fresh Mint Leaves
8 oz. Mixed Grains, cooked
3/2 oz. Feta Cheese
1 tbsp. Red Wine Vinegar
2 tsp. Cooking Oil

Wash the carrots, halve any larger ones, then place in a large cold non-stick frying pan with 1 tablespoon of olive oil and a pinch of sea salt and black pepper. Put on a medium-high heat for 15 minutes, or until golden and tender, tossing regularly.
Meanwhile, halve the pomegranate, squeeze the juice from one half through a sieve into a large bowl, add 1 tablespoon of red wine vinegar and 2 teaspoons of extra virgin olive oil. Finely chop the top leafy half of the mint (reserving a few nice leaves), stir into the bowl, then taste and season to perfection.
Transfer the carrots to the dressing bowl while you toss the grains in the pan for 1 minute with a splash of water to warm through. Tip into the bowl and mix with the dressed carrots, then divide between your plates.
Holding the remaining pomegranate half cut-side down in your fingers, bash the back of it with a spoon so all the seeds tumble over the salads. Crumble or grate over the feta, sprinkle over the reserved mint leaves, and tuck in.

Versatile One-Pan Veggies🌐

Total time: 20 min

Servings: 4

Equipment: Stove

1 tsp. Ghee
1/2 Onions, diced
2 tsp. Garlic Cloves, minced
2 c. Dry Cauliflower Rice
2 c. Fresh Spinach, finely chopped or chiffonade
1 tbsp. Turmeric
1/8 tsp. Sea Salt & Black Pepper

Heat a large skillet or wok over low-medium heat. Add the ghee and allow it to melt.
Add the garlic and onion. Stir intermittently until translucent.
Add the cauliflower rice. Stir intermittently for 5–10 minutes, until cauliflower is tender.
Add the spinach and stir until just wilted. Remove from heat.
Add in the turmeric and stir to combine.
Season with salt and pepper and serve.

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.

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.

Edamame & Veggie Rice Bowl🌐

Total time: 35 min

Servings: 2

Equipment: Oven

Crispy Rice

2 c. Cooled Rice
1 tbsp. Olive Oil
1/4 tsp. Garlic Powder
1/8 tsp. Salt

Bowl

1 c. Cooked Edamame
1/2 c. Cucumbers, thinly sliced
2 c. Coleslaw Mix

Dressing

3 tbsp. Tamari | Soy Sauce
1 tbsp. Creamy Peanut Butter
2 tbsp. Rice Vinegar
1 tbsp. Sesame Oil | Avocado Oil
1 tbsp. Honey | Maple Syrup
1/2 tsp. Fresh Ginger, grated

Preheat the oven to 425°F. Spread the rice on a baking sheet and toss with olive oil, garlic powder, and salt.
Bake for 20–25 minutes, stirring once, until the rice is golden and crispy.
In a small bowl, whisk together the soy sauce, peanut butter, rice vinegar, sesame oil, maple syrup, and ginger.
Divide the crispy rice between two bowls. Top with edamame, cabbage, and cucumbers. Drizzle with peanut sauce.

Chickpea and Turmeric Rice Bowls🌐

Total time: 70 min

Servings: 4

Equipment: Stove

1/2 Red Onions
1/2 c. Apple Cider Vinegar
2 tsp. Coconut Oil
1 c. Brown Rice
7/4 tsp. Turmeric Powder
1 tsp. Ground Cumin
2 Bay Leaves
1/4 c. Tahini (Sesame Seed Paste)
4 c. Fresh Spinach
2 c. Canned Chickpeas

Peel and thinly slice onion. In a small bowl, whisk together apple cider vinegar, sugar (optional), and a pinch of salt. Add onion and set aside to pickle.
Heat coconut oil in a pot over medium-low heat. Add rice and roast 2 minutes. Add turmeric, cumin, bay leaf, and a pinch of salt. Toast 30 seconds more, then add 2⅔ cups water. Cover and simmer until rice is tender, 20–30 minutes.
Meanwhile, in a small bowl, whisk together tahini and an equal amount of water. Season with salt and pepper to taste.
When rice is done, remove bay leaves and add spinach. Cover and let steam until spinach is wilted. Divide into bowls.
Top bowls with drained chickpeas and pickled onions. Drizzle with tahini.

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

Raw Sauerkraut🌐

Total time: 0 min

Servings: 4

4 oz. Sauerkraut

Enjoy!

Roasted Broccoli🌐

Total time: 25 min

Servings: 2

Equipment: Oven

2 c. Broccoli
2 tbsp. Cooking Oil
1/4 tsp. Salt & Black Pepper

Preheat oven to 400°F. Cut the broccoli into pieces.
Toss the florets and stem pieces with oil, then transfer to a baking sheet.
Season with salt and pepper and roast in the preheated oven for 20 minutes.

Steamed Asparagus🌐

Total time: 10 min

Servings: 4 oz.

Equipment: Stove

1/2 c. Asparagus Spears

Bring a pot of water to a boil. Trim off the woody ends of the asparagus.
Set a steaming basket above the boiling water and lay the asparagus in the basket. Cover the pot and steaming basket with a lid. Steam for 7 minutes.

Tropical Scented Fruit Salad🌐

For fabulous flavour and colour, try using three small blood oranges and three ordinary oranges.

Total time: 20 min

Servings: 3

Equipment: Refrigerator

8 oz. Fresh Strawberries, hulled and halved (2 cups)
2 Oranges, peeled and segmented
1 Passion Fruit
1/3 c. White Wine, medium dry or sweet

To Serve

1 tbsp. Heavy Whipping Cream, flavored with ginger

Put the hulled and halved strawberries and peeled and segmented oranges into a serving bowl. Halve the passion fruit and use a teaspoon to scoop the flesh into a bowl.
Pour the wine over the fruit and toss gently. Cover and chill in the refrigerator until ready to serve with the flavoured whipping cream.

Weekly Feast

Shopping List

Prep

Hard Boiled Eggs🌐

Boiling Kettle Water🌐

Pesto🌐

Cooked Edamame🌐

Cooled Rice🌐

Breakfast

Probiotic Salad🌐

Super Green Spaghetti🌐

Spiced Lentils🌐

Baked Banana Porridge🌐

Lunch

Island Salad🌐

Sweet Pea Orecchiette🌐

Pesto Asparagus🌐

Carrot & Grain Salad🌐

Versatile One-Pan Veggies🌐

Dinner

Italian Baked Rice🌐

Spaghetti w/ Lemon🌐

Edamame & Veggie Rice Bowl🌐

Chickpea and Turmeric Rice Bowls🌐

Dal🌐

Sides

Raw Sauerkraut🌐

Roasted Broccoli🌐

Steamed Asparagus🌐

Tropical Scented Fruit Salad🌐