A Feast a Day

Shopping List

Prep

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.

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

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.

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.

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.

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

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.

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.

Linguine w/ Rocket🌐

May substitute the linguine with fettucine or pappardelle.

Total time: 15 min

Servings: 2

Equipment: Stove

5 oz. Linguine, dried
3 tbsp. Extra Virgin Olive Oil
2 oz. Arugula, stalks removed, shredded
1/4 c. Parmesan Cheese
1/8 tsp. Salt & Black Pepper

Cook the pasta in a large pan of lightly salted boiling water for 10–12 minutes, then drain thoroughly.
Heat about 2-tbsps of the olive oil in the pasta pan, then add the drained pasta and rocket. Toss over a medium heat for 1–2 minutes, or until the rocket is just wilted, then remove the pan from the heat.
Transfer the pasta and rocket to a large, warmed bowl. Add half the freshly grated Parmesan and the remaining olive oil. Add a little salt and black pepper to taste.
Toss the mixture quickly to mix all the flavours together and ensure the pasta is well coated with the oil. Serve immediately, sprinkled with the remaining Parmesan.

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.

Fruit Salad🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz

Total time: 10 min

Servings: 8

4 c. Fresh Strawberries, sliced
1 tbsp. Maple Syrup
2 c. Fresh Blueberries
2 c. Watermelon, diced
1 c. Yambean (Jicama), diced
1 Limes, juiced
3/2 tbsp. Honey
1 tbsp. Fresh Mint Leaves, minced

Place strawberries in a large bowl and toss to coat in the maple syrup.
Add blueberries, watermelon, and jicama to the bowl.
In a small bowl, stir together lime juice, honey and mint. Pour over fruit and toss to coat.

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.

Creamy Polenta🌐

Total time: 30 min

Servings: 2

Equipment: Stove

2 c. Vegetable Broth
1 Bay Leaves
1/4 c. Cornmeal
2 tbsp. Salted Butter
1/4 c. Parmesan Cheese
1/8 tsp. Salt & Black Pepper

In a medium pot, combine the broth and bay leaf and bring to a boil.
Whisk the cornmeal into the boiling water, reduce the heat to medium, and cook, stirring constantly, for 15–20 minutes, until it has the consistency of scrambled eggs.
Remove the polenta from the heat and stir in the butter and Parmesan. Season the polenta with salt and pepper. Eat it as is or serve it as a side dish.

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.

Dinner

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.

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.

Pasta Fresca🌐

Total time: 20 min

Servings: 4

Equipment: Stove

12 oz. Penne Pasta
1 tbsp. Extra Virgin Olive Oil
1/2 Red Onions, thinly sliced
1/8 tsp. Salt & Black Pepper
6 Garlic Cloves, pressed or minced
1 lb. Roma Tomatoes, seeded then chopped
5 oz. Fresh Baby Spinach, roughly chopped if leaves are large
1/4 c. Balsamic Vinaigrette, NOT balsamic vinegar
2 tbsp. Balsamic Vinaigrette, NOT balsamic vinegar

To Garnish

1 tbsp. Parmesan Cheese | Feta Cheese

Bring a large pot of water to a boil then season generously with salt and add penne. Cook until al dente then drain pasta and set aside. Keep the cooking pot out as you’ll use it again at the end.
When the pasta is halfway done, heat extra virgin olive oil in a large skillet over a hot medium heat. Add red onion, season with salt and pepper, then sauté until crisp-tender, 3–4 minutes.
Add garlic then sauté until very fragrant and light golden brown, 1–2 minutes, being very careful to not let it burn.
Add tomatoes then sauté until they begin to soften, 1 minute, using the juices to help scrape up any brown bits from the bottom of the skillet.
Add baby spinach, then sauté until it begins to wilt, 1 minute. If pasta is still cooking at this time, remove the skillet from heat, so spinach doesn’t overcook.
Place the pasta cooking pot back over low heat then add Balsamic Vinaigrette, drained pasta, and spinach mixture then stir until the dish is heated through and spinach is tender.
Scoop into bowls, then top with Parmesan or feta cheese.

Pasta w/ Sun-Dried Tomatoes🌐

If you find the presentation too fussy, you can toss the tomato and raddicchio mixture with the pasta in a large bowl before serving, then sprinkle the spring onions and toasted pine nuts on top.

Total time: 20 min

Servings: 4

Equipment: Stove

3 tbsp. Pine Nuts
12 oz. Mixed-Color Tagliatelle Pasta
3 tsp. Olive Oil
2 tbsp. Sun-Dried Tomato Paste
2 Sun-Dried Tomatoes, drained, cut into very thin slivers
3/2 oz. Fresh Radicchio Leaves , finely shredded
4 Spring Onions, thinly slices into rings
1/8 tsp. Salt & Black Pepper

Put the pine nuts in a non-stick frying pan and toss over a low to medium heat for 1–2 minutes or until they are lightly toasted and golden. Remove from the pan and set aside.
Cook the pasta in two large pans of lightly salted water for 10–12 minutes, using one pan for each color to keep.
When the pasta is cooking, heat 1 tsp of the oil in a medium pan, or frying pan. Add the sun-dried tomato paste and the sun-dried tomatoes, then stir in 2 ladlefuls of the water used for cooking the pasta. Simmer until the sauce is slightly reduced, stirring constantly.
Mix in the shredded radicchio, then taste and season if necessary. Keep on a low heat. Drain the paglia e fieno, keeping the colors separate, and return the pasta to the pans. Add about 1 tsp of oil to each pan and toss over a medium to high heat until the pasta if glistening with oil.
Arrange a portion of the green and white pasta in each of 4–6 warmed bowls, then spoon the sun-dried tomato and radicchio mixture in the center. Sprinkle the spring onions and pine nuts over the top and serve immediately. Before eating, each diner should toss the sauce ingredients with the pasta.

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.

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.

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.

Sides

Red, White & Green Salad🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz

Total time: 15 min

Servings: 2

1/2 c. Cherry Tomatoes, cut in half
1/2 Red Bell Peppers
1/4 Red Onions, finely chopped
1 Cucumbers, peeled and diced
2 c. Cauliflower, chopped
1 tbsp. Fresh Parsley, finely chopped
1/4 c. Broccoli Sprouts, chopped
1 Lemons, juiced
2 tbsp. Cooking Oil
1/8 tsp. Sea Salt & Black Pepper, to taste

In a large bowl, add the cherry tomatoes through the broccoli sprouts.
Mix the lemon juice and olive oil together and add to the bowl of veggies.
Season to taste with salt and pepper.
Enjoy fresh or chilled.

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.

Weekly Feast

Shopping List

Prep

Homeade Turkey Sausage Patties🌐

Cooked Edamame🌐

Cooled Rice🌐

Breakfast

Baked Banana Porridge🌐

Spiced Lentils🌐

Turkey Sausage Breakfast Sandwich🌐

Super Green Spaghetti🌐

Lunch

Island Salad🌐

Edamame & Veggie Rice Bowl🌐

Linguine w/ Rocket🌐

Tomato & Avocado Salsa w/ Cucumber🌐

Fruit Salad🌐

Spaghetti w/ Lemon🌐

Creamy Polenta🌐

Tahini Carrot Slaw🌐

Dinner

Sticky Teriyaki Aubergine🌐

Lemon and Parmesan Capellini🌐

Pasta Fresca🌐

Pasta w/ Sun-Dried Tomatoes🌐

Pan-Fried Haddock🌐

Linguine w/ Avocado, Tomato, & Lime🌐

Spiced Lentils & Rice🌐

Sides

Red, White & Green Salad🌐

Roasted Vegetables🌐