A Feast a Day

Panettone French Toast🌐

A generous portion of chilled mixed berry fruits such as raspberries, blackberries, morello cherries and blueberries perfectly complements the richness of this snack.

Total time: 8 min

Servings: 4

Equipment: Stove

2 Eggs
1 tsp. Butter | Oil
4 Slices of Panettone Bread, halved

To Serve

1 tsp. Superfine Sugar
1/2 c. Mixed-Berries

Break the eggs into a bowl and whisk lightly, then tip them into a shallow dish. Heat the butter or oil in a large non-stick frying pan.
Dip the panettone slices in the egg and fry for 2–3 minutes on each side until golden brown. Drain, dust with sugar and serve with the berries.

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

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.

Fava Bean Salad🌐

From Jamie Oliver's Five Ingredients

Total time: 15 min

Servings: 2

Equipment: Stove & Grill

7 oz. Fresh Podded Fava Beans | Frozen Fava Beans
1 oz. Almonds
17 oz. Jarred Roasted Red Peppers
1/2 oz. Fresh Parsley
1 oz. Manchego Cheese
3/2 tbsp. Cooking Oil
1 tbsp. Red Wine Vinegar
1/8 tsp. Sea Salt & Black Pepper
1 tsp. Cooking Oil

Boil the beans in a pan of boiling salted water for 3 minutes, then drain and pinch the skins off any larger beans.
Toast the almonds in a dry grill pan on a medium heat until lightly golden, tossing regularly, then remove and finely slice.
Drain the peppers and open out flat, then char on the hot grill until bar-marked on one side only. Remove and slice ½-inch thick.
Finely slice the parsley stalks, pick the leaves, then toss with the fava beans, peppers, 1½ tablespoons of extra virgin olive oil, and 1 tablespoon each of red wine vinegar and brine from the pepper jar. Taste, season to perfection with sea salt and black pepper, and divide between your plates.
Finely shave over the cheese with a vegetable peeler, drizzle with 1 teaspoon of extra virgin olive oil, scatter over the almonds, and serve.

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.

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.

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

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.

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.

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.

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.

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.

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.

Sides

Raw Sauerkraut🌐

Total time: 0 min

Servings: 4

4 oz. Sauerkraut

Enjoy!

Apples and Peanut Butter🌐

Total time: 1 min

Servings: 2

2 Apples, sliced
8 tbsp. Creamy Peanut Butter

Dip the apples in the peanut butter. Enjoy!

Stewed Okra w/ Tomatoes🌐

Total time: 27 min

Servings: 4

Equipment: Stove

14 oz. Red Tomatoes, chopped, with onions and garlic
6 tbsp. Fresh Cilantro, chopped
7/4 lb. Fresh Okra | Frozen Okra, thawed
1/4 tsp. Cinnamon
1/4 tsp. Cumin
1/4 tsp. Garlic Cloves, diced
1/8 tsp. Salt & Black Pepper

Heat the tomatoes and the cinnamon, cumin and cloves with half the coriander in a pan, then season to taste with salt and freshly ground black pepper and bring to the boil.
Add the okra and cook, stirring constantly, for 1–2 minutes. Reduce the heat to low, then simmer, stirring occasionally, for 20 minutes, until the okra is tender.
Taste for spicing and seasoning, and adjust if necessary, adding more of any one spice, salt or pepper to taste. Stir in the remaining coriander. Serve hot, warm or cold.

Weekly Feast

Shopping List

Prep

Cooled Sticky Rice🌐

Everyday Dressing🌐

Soaked Mung Beans🌐

Cooked Quinoa🌐

Breakfast

Panettone French Toast🌐

Spiced Lentils🌐

Baked Banana Porridge🌐

Lunch

Kimchi Fried Rice🌐

Fava Bean Salad🌐

Katy's Greek Salad🌐

Grilled Fattoush Salad🌐

Spaghetti w/ Lemon🌐

Dinner

Lemon and Parmesan Capellini🌐

Curried Mung Bean Soup🌐

Spiced Lentils & Rice🌐

Cucumber and Turkey "Pizzas"🌐

Linguine w/ Avocado, Tomato, & Lime🌐

Quinoa Tabouli🌐

Sides

Raw Sauerkraut🌐

Apples and Peanut Butter🌐

Stewed Okra w/ Tomatoes🌐