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

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.

Israeli Chopped Vegetable Salad🌐

This salad lends itself to endless variety: add olives, diced potatoes or beetroot (beet), omit the chili, or vary the herbs.

Total time: 12 min

Servings: 4

3 Mixed-Color Bell Peppers, seeded
1 Large Carrots
1 Cucumbers
6 Red Tomatoes

Seasoning

1 Fresh Red Chilies, chopped
1/8 tsp. Salt & Black Pepper
3 Garlic Cloves, finely chopped
3 Green Onions, thinly sliced
2 tbsp. Fresh Cilantro, chopped
2 tbsp. Fresh Dill
2 tbsp. Fresh Mint Leaves
2 tbsp. Fresh Parsley

Dressing

2 tbsp. Extra Virgin Olive Oil
1 Lemons | Limes, juiced

Using a sharp knife, finely dice the red, green and yellow peppers, carrot, cucumber and tomatoes and place them in a large mixing bowl.
Sprinkle the chopped fresh chilli over the salad and season with salt and pepper, if you like.
Sprinkle the garlic, spring onions, olive oil, and lemon juice over the salad. Chill before serving, sprinkled with the chopped dill, coriander, parsley, and mint leaves.

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.

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.

Dinner

Pork on Lemon Grass Sticks🌐

The mixture will be enough for 12 lemon grass sticks if you use it sparingly.

Total time: 14 min

Servings: 4

3/2 c. Ground Pork, minced
4 Garlic Cloves, crushed
4 Fresh Cilantro roots, finely chopped
1/2 tsp. Granulated Sugar
1 tbsp. Soy Sauce
1/8 tsp. Salt & Black Pepper
8 Lemon Grass Stalks

To Serve

4 tbsp. Sweet Chili Sauce

Place the minced pork, crushed garlic, chopped coriander root, sugar and soy sauce in a large bowl. Season with salt and pepper to taste and mix well.
Divide into eight portions and mould each one into a ball. It may help to dampen your hands before shaping the mixture, to prevent it from sticking.
Stick a length of lemon grass halfway into each ball, then press the meat mixture around the lemon grass to make a shape like a chicken leg.
Cook the pork sticks under a hot grill (broiler) for 3–4 minutes on each side, until golden and cooked through. Serve with the chili sauce for dipping.

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.

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.

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.

Tomato Vegetable Soup🌐

Total time: 40 min

Servings: 6

Equipment: Stove

1 tbsp. Cooking Oil
2 c. Onions, diced
1 c. Celery, diced
15 oz. Crushed Tomatoes
2 c. White Potatoes, diced
1 c. Frozen Mixed Diced Carrots, Peas, and Corn
12 c. Water
1/4 tsp. Salt & Black Pepper
15 oz. Canned Chickpeas, for protein

Warm a large pot over medium-high heat. Add the oil, onion, celery and cook for 5 minutes.
Throw in the tomatoes, potatoes, frozen vegetables, and water. Bring to a boil, then reduce the heat to low and simmer for 20 minutes, or until the potatoes are tender.
Taste the soup and season it with salt and pepper as you see fit.

Spiced Lentils & Rice🌐

From Jamie Oliver's 5 Ingredients

Total time: 25 min

Servings: 3

Equipment: Stove

5/2 oz. Red Split Lentils
2 Onions
2 tbsp. Balti Curry Paste
7 oz. Fresh Mixed-Color Kale
8 oz. Brown Basmati Rice, cooked

Cook the lentils in a pan of boiling salted water according to the package instructions.
Meanwhile, peel and finely slice the onions, put them into a large shallow casserole pan on a medium heat with ½ a tablespoon of olive oil and the balti paste, and cook for 15 minutes, or until soft and golden, stirring regularly.
Tear in the kale (discarding any tough stalks), add a splash of lentil cooking water, cover, and leave for 2 minutes.
Drain the lentils, toss into the casserole pan with the rice, cover again, and leave for a final 3 minutes.
Toss it all together, taste, season to perfection with sea salt and black pepper, and dish up.

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.

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.

Sides

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.

Raw Sauerkraut🌐

Total time: 0 min

Servings: 4

4 oz. Sauerkraut

Enjoy!

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.

Weekly Feast

Shopping List

Prep

Boiling Kettle Water🌐

Everyday Dressing🌐

Breakfast

Curry Scramble🌐

Baked Banana Porridge🌐

Super Green Spaghetti🌐

Hot Oatmeal🌐

Lunch

Katy's Greek Salad🌐

Israeli Chopped Vegetable Salad🌐

Hot Dogs🌐

Sticky Teriyaki Aubergine🌐

Dinner

Pork on Lemon Grass Sticks🌐

Dal🌐

Spaghetti w/ Lemon🌐

Linguine w/ Avocado, Tomato, & Lime🌐

Tomato Vegetable Soup🌐

Spiced Lentils & Rice🌐

Pan-Fried Haddock🌐

Lemon and Parmesan Capellini🌐

Sides

Simple Rice Salad🌐

Raw Sauerkraut🌐

Rice🌐