A Feast a Day

Homeade Turkey Sausage Patties🌐

Store the leftovers in the fridge in an airtight container for up to 3 days. For longer storage, place in a resealable bag and freeze. Let the patties cool before storing. When ready to reuse, simply reheat in the microwave.

Total time: 30 min

Servings: 6

Equipment: Oven & Stove

1 lb. Ground Turkey
2 Garlic Cloves, minced
1 tsp. Poultry Seasoning
3/4 tsp. Salt
1/4 tsp. Cayenne Pepper
1/4 tsp. Black Pepper, ground
1/8 tsp. Cinnamon, ground
1 tsp. Cooking Oil

Preheat the oven to 375°F. Line a baking sheet with parchment paper or aluminum foil.
In a medium bowl, combine the turkey, garlic, poultry seasoning, salt, cayenne, black pepper, and cinnamon and mix well.
Divide the turkey mixture into 6 even portions and roll into balls. Press the balls into patties about ⅛-inch thick and place on the lined baking sheet.
Bake the sausage patties for 12 minutes.
Heat a medium skillet over medium-high heat. Add the oil and sear the turkey sausage patties for about 3 minutes per side, or until browned.

Cooled Sticky Rice🌐

Total time: 30 min

Servings: 2 c.

Equipment: Stove | Slow Cooker | Pressure Cooker | Rice Cooker

1 c. Short Grain Rice
1 c. Water

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

Boiling Kettle Water🌐

Total time: 5 min

Servings: 5 c.

Equipment: Stove

5 c. Water

Boil the water in a kettle.

Breakfast

Turkey Sausage Breakfast Sandwich🌐

Make the sandwich more substantial by adding tomato and avocado. Or, to take this in a different direction, mix together 1 teaspoon cranberry sauce and 2 tablespoons mayonaise and spread on the English muffin.

Total time: 8 min

Servings: 2

Equipment: Stove & Toaster | Toaster Oven

2 Homeade Turkey Sausage Patties
1 tsp. Cooking Oil
2 Large Eggs
2 English Muffins
2 Slices of Swiss Cheese
4 Leaves of Iceberg Lettuce

Warm a medium skillet over medium heat. Add the oil along with the sausage patty. Crack the egg into the pan alongside the sausage and cook the sausage for about 3 minutes per side, or until browned on both sides and hot in the middle. Cook the egg to your preferred doneness.
While the sausage and egg are cooking, toast the English muffin.
Once the sausage is heated and browned, put it on the English muffin. Top the sausage with the cheese, egg, lettuce, and the other half of the English muffin.

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.

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

Black Bean Fajita Skillet🌐

You can easily take your bowl up a notch by adding some cheese, sour cream or another tasty topping.

Total time: 15 min

Servings: 2

1 tbsp. Cooking Oil
12 oz. Fajita Vegetables, sliced, bell peppers & onions
15 oz. Canned Black Beans, rinsed
1/2 tsp. Taco Seasoning (salt-free Southwest-style seasoning blend)
1/8 tsp. Kosher Salt
1/4 c. Shredded Cheddar Cheese

Heat oil in a large skillet over medium heat. Add fajita vegetables and sauté until tender, about 10 minutes.
Stir in black beans, seasoning and salt; cook, stirring, until heated through, about 1 minute.
Divide the vegetables and beans between two bowls and top each with 2 tablespoons cheese, if using.

Kimchi Fried Rice🌐

Ginger makes a great addition to this dish; saute it along with the garlic. To fancy the dish up a bit, serve it with a sunny-side up egg over the top.

Total time: 15 min

Servings: 2

Equipment: Stove

1 c. Cooled Sticky Rice
1 Green Olives
1 tbsp. Cooking Oil
2 Garlic Cloves, very thinly sliced
1/2 c. Kimchi
1 tbsp. Soy Sauce
1/8 tsp. Salt & Black Pepper

Cut the scallions in half to separate the dark-green tops from the whites. Cut the roots off the white parts, leaving as much of the scallion as possible, then cut the whites into 1-inch lengths and set aside. Slice the green tops as thinly as you can on a slight angle and set those aside.
Warm a large nonstick skillet or wok over high heat. Add the oil, scallion whites, and garlic and sauté for 1–2 minutes. Add the kimchi and cook for another 1–2 minutes.
Add the rice to the pan and let it cook for 1–2 minutes without stirring, then stir and let it sit for another 1–2 minutes. Pour the soy sauce into the pan and stir until it's evenly distributed.
Season the fried rice with salt and pepper, garnish with the sliced scallion greens, and serve.

Fried Cabbage and Egg Noodles🌐

Total time: 20 min

Servings: 4

Equipment: Stove

16 oz. Unenriched Egg Noodles
4 tbsp. Butter
1 c. Cabbage Heads
1/8 tsp. Salt & Black Pepper

Bring a large pot of lightly salted water to a boil. Add egg noodles and cook until the pasta is tender yet firm to the bite, about 5 minutes; drain.
Meanwhile, melt butter in a large skillet over low heat. Add cabbage and season with salt and pepper. Cover and cook until the cabbage begins to brown, 5–7 minutes.
Add cooked noodles; cook and stir until the noodles begin to brown, about 5 minutes.

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.

Eggplant, Mint, and Couscous Salad🌐

Total time: 9 min

Servings: 2

Equipment: Grill | Broiler

1 Eggplants, cut into chunks
1 tbsp. Olive Oil
4 oz. Couscous
2 tbsp. Fresh Mint Leaves, chopped
6 Plum Tomatoes
1/8 tsp. Salt & Black Pepper

Preheat the grill (broiler) to high. Toss the eggplant chunks (and tomatoes) with the olive oil.
Season with salt and pepper to taste and spread them on a non-stick baking sheet. Grill (broil) for 5–6 minutes, turning occasionally, until golden brown.
Meanwhile, prepare the flavoured couscous according to the instructions on the packet.,
Stir the grilled eggplant (and tomatoes) and chopped fresh mint into the garlic and coriander (cilantro) couscous, toss thouroughly and serve immediately.

Dinner

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.

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.

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.

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.

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.

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.

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.

Sides

Melon, Pineapple and Grape Cocktail🌐

To save even more time, use a 225g/8oz can of pineapple chunks in a natural juice. Drain the chunks, reserving the juice in a measuring jug. Make it up to the required quantity for pouring over the fruit with white grape juice.

Total time: 5 min

Servings: 4

1/2 Cantaloupe Melon
8 oz. Seedless White Grapes, halved
1/2 c. White Grape Juice
8 oz. Fresh Pineapple

Garnish

1 tsp. Fresh Mint Leaves

Remove the seeds from the melon half and use a melon baller to scoop out even-size balls.
using a sharp knife, cut the skin from the pineapple. Cut the fruit into bite-size chunks.
Combine all the fruits in a glass serving dish and pour over the white grape juice. Serve immediately or cover and chill until required. Garnish with mint leaves.

Garlic Parmesan Asparagus🌐

Total time: 10 min

Servings: 2

Equipment: Stove

1 c. Asparagus Spears, trimmed
1 Garlic Cloves, minced
1 tbsp. Butter, melted
1 tbsp. Parmesan Cheese, grated

In a large skillet, bring ½-inch water to a boil over medium heat.
Add asparagus and garlic; cook, covered, until asparagus is crisp-tender, 3–5 minutes; drain.
Toss asparagus with butter and cheese. Serve.

Raw Kimchi🌐

Total time: 0 min

Servings: 4

4 oz. Kimchi

Enjoy!

Weekly Feast

Shopping List

Prep

Homeade Turkey Sausage Patties🌐

Cooled Sticky Rice🌐

Boiling Kettle Water🌐

Breakfast

Turkey Sausage Breakfast Sandwich🌐

Baked Banana Porridge🌐

Super Green Spaghetti🌐

Spiced Lentils🌐

Lunch

Black Bean Fajita Skillet🌐

Kimchi Fried Rice🌐

Fried Cabbage and Egg Noodles🌐

Island Salad🌐

Eggplant, Mint, and Couscous Salad🌐

Dinner

Cucumber and Turkey "Pizzas"🌐

Sticky Teriyaki Aubergine🌐

Spaghetti w/ Lemon🌐

Pan-Fried Haddock🌐

Hot Dogs🌐

Italian Baked Rice🌐

Linguine w/ Avocado, Tomato, & Lime🌐

Sides

Melon, Pineapple and Grape Cocktail🌐

Garlic Parmesan Asparagus🌐

Raw Kimchi🌐