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.

Honey-Lemon Mustard Dressing🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz

Total time: 5 min

Servings: 4 fl oz.

8 tbsp. Extra Virgin Olive Oil
2 tsp. Honey
2 tsp. Mustard
1 tsp. Sea Salt
2 Lemons, juiced
1/4 tsp. Sea Salt & Black Pepper, to taste

In a small bowl, combine the olive oil through lemon juice. Season to taste with salt and pepper.

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.

Soaked Mung Beans🌐

Total time: 0 min

Servings: 2 c.

1 c. Mung Beans, dried

Soak the mung beans for 12-24 hours then rinse.

Cooked Quinoa🌐

Total time: 30 min

Servings: 2 c.

1 c. Quinoa, rinsed well

Cook 1 cup of quinoa per package instructions.

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.

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.

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.

Lunch

Coleslaw🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz

Total time: 10 min

Servings: 4

1/2 c. Honey-Lemon Mustard Dressing
1 lb. Green Cabbage | Purple Cabbage, diced
2 Celery Stalks, diced
2 Large Carrots, peeled and diced
1 Yellow Bell Peppers, diced
1 Onions, diced

In a large bowl, add the cabbage through onion, and set aside.
Pour the Honey Lemon Mustard Dressing into the large bowl of vegetables and mix well.

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.

Tomato & Avocado Salsa w/ Cucumber🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz

Total time: 10 min

Servings: 2

1 Avocados, peeled and chopped small
1 c. Cherry Tomatoes, chopped small
1 Lemons, juiced
1/2 tsp. Onion Powder
1/2 tsp. Dried Oregano
1/8 tsp. Sea Salt & Black Pepper, to taste
2 tbsp. Fresh Cilantro, chopped
2 Cucumbers, sliced

In a large bowl, mix the avocado through cilantro.
Serve salsa with sliced cucumbers.

Tahini Carrot Slaw🌐

From Jamie Oliver's 5 Ingredients

Total time: 20 min

Servings: 2

Equipment: Stove & Mortar & Pestle

1 tbsp. Raw Mixed Seeds
1/2 Garlic Cloves
1/2 Lemons
4 oz. Large Mixed-Color Carrots
1 Apples
1/8 tsp. Salt & Black Pepper

Toast the seeds in a dry non-stick frying pan on a medium heat until lightly golden, tossing regularly, then remove.
Put three-quarters of the seeds into a pestle and mortar with a pinch of sea salt, and pound until fairly fine. Peel and add the garlic, then smash to a paste. Squeeze in the lemon juice, then muddle in 1 tablespoon of extra virgin olive oil and a tiny drebble of red wine vinegar to make a delicious tahini-style dressing.
Wash the carrots, then finely slice into matchsticks with a good knife or using the julienne cutter on a mandolin (use the guard!). Core and slice the apples the same way, then toss both with the tahini dressing. Taste, season to perfection with salt and black pepper, then scatter over the remaining seeds.

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.

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.

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.

Dinner

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.

Curried Mung Bean Soup🌐

Total time: 60 min

Servings: 4

Equipment: Stove

3/2 c. Soaked Mung Beans
4 tbsp. Coconut Oil
1 tbsp. Cumin
1 tsp. Turmeric
1 tsp. Cayenne Pepper
1/2 tsp. Cinnamon
1 c. Onions, diced
3 Garlic Cloves, minced
1 c. Carrots, shredded
5 c. Vegetable Stock
1/8 tsp. Salt & Black Pepper

To Top

1/2 c. Alfalfa Sprouts

The night before, put your mung beans to soak in a pan with 6–8 cups of water. When ready to use, drain and rinse the beans. Set aside.
Heat the oil in a large saucepan. Add the spices and toast them in the oil until they become nicely fragrant. Add the onions and cook, stirring, for 5–7 minutes. Add the garlic and cook 1–2 minutes more.
Add the remaining ingredients, bring to a boil and simmer until the beans are tender, about 45 minutes. Check seasonings and adjust as necessary.

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.

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.

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.

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.

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

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.

Rainbow Roasted Vegetables🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz

Total time: 40 min

Servings: 4

Equipment: Oven

1 c. Cherry Tomatoes
1 Orange Bell Peppers, cut into long strips
1 Fresh Mixed-Color Zucchini, cut into ¼ inch sticks
8 oz. Brussel Sprouts, cut in halves
1 Red Onions | Purple Onions, cut into long slices
1 tbsp. Olive Oil
1/8 tsp. Sea Salt, to taste

Preheat the oven to 400°F.
Line 2 baking sheets with parchment paper.
Add all of the veggies into a bowl, and toss with olive oil and sea salt to taste.
Place on a baking sheet and bake for 25–30 minutes, until tender.

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

Homeade Turkey Sausage Patties🌐

Honey-Lemon Mustard Dressing🌐

Cooked Edamame🌐

Cooled Rice🌐

Soaked Mung Beans🌐

Cooked Quinoa🌐

Breakfast

Turkey Sausage Breakfast Sandwich🌐

Spiced Lentils🌐

Baked Banana Porridge🌐

Super Green Spaghetti🌐

Lunch

Coleslaw🌐

Edamame & Veggie Rice Bowl🌐

Tomato & Avocado Salsa w/ Cucumber🌐

Tahini Carrot Slaw🌐

Simple Rice Salad🌐

Fried Cabbage and Egg Noodles🌐

Heirloom Tomato and Beet Salad🌐

Dinner

Spaghetti w/ Lemon🌐

Curried Mung Bean Soup🌐

Hot Dogs🌐

Rummaniyeh🌐

Quinoa Tabouli🌐

Cucumber and Turkey "Pizzas"🌐

Dal🌐

Sides

Roasted Vegetables🌐

Rainbow Roasted Vegetables🌐

Rice🌐