A Feast a Day

Egg & Mango Chutney Flatbreads🌐

From Jamie Oliver's 5 Ingredients

Total time: 12 min

Servings: 2

Equipment: Stove

4 Eggs
3/4 c. Self-Rising Flour, plus extra for dusting
6 tbsp. Regular Yogurt
2 tbsp. Mango Chutney
1 Fresh Red Chilies

Lower the eggs into a pan of vigorously simmering water and boil for 5½ minutes exactly, then refresh under cold water until cool enough to handle, and peel.
Meanwhile, put a large non-stick frying pan on a medium-high heat. In a bowl, mix the flour with a little pinch of sea salt, 4 heaping tablespoons of yogurt, and 1 tablespoon of olive oil until you have a dough.
Halve, then roll out each piece on a flour-dusted surface until just under ¼ inch thick. Cook for 3 minutes, or until golden, turning halfway.
Dot the mango chutney and remaining yogurt over the breads. Halve the soft-boiled eggs and arrange on top, smashing them in with a fork, if you like.
Finely slice the chili and scatter over, drizzle with a little extra virgin olive oil, and season with salt and black pepper from a height.

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.

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.

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

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.

Broccoli Salad w/ Peanut Sauce🌐

Be sure to get edamame beans with no shells or you will have a big job ahead of you!

Total time: 5 min

Servings: 2

1/2 c. Peanut Sauce
5 c. Broccoli Crowns, chopped into small pieces
2 c. Frozen Shelled Edamame Beans, cooked and cooled
2 tbsp. Shallots, minced
1/2 c. Dry-Roasted Salted Peanuts, chopped

Chop broccoli crowns into small pieces, you need 4–5 cups, place in a bowl.
Add thawed edamame and minced shallots, toss and set aside.

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.

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.

Digestive Slaw🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz

Total time: 15 min

Servings: 2

2 c. Cabbage, shredded
1 c. Carrots, shredded
1 tbsp. Apple Cider Vinegar
1 tbsp. Maple Syrup
1 tbsp. Extra Virgin Olive Oil
1/8 tsp. Sea Salt & Black Pepper, to taste

Toss all ingredients and serve.

BPA-Banishing Fruit Salad🌐

Total time: 10 min

Servings: 4

1 Oranges, segmented
1/2 c. Grapes, halved
1/2 c. Fresh Strawberries, quartered
1 Apples, cored and diced
1 Bananas, diced

Combine all ingredients in a bowl and enjoy!

Dinner

Bratwurst🌐

Total time: 10 min

Servings: 4

4 Bratwurst Links
4 Brioche Buns

Cook bratwurst according to package instructions.
Place bratwurst in buns. Serve with toppings, if desired.

Steak Sandwiches🌐

Total time: 60 min

Servings: 2

Equipment: Oven & Stove

1 New York Strip Loin Steaks
3 tbsp. Olive Oil, divided
1/8 tsp. Salt & Black Pepper
1 c. Onions, sliced
1 c. Mushrooms, sliced
1 Small Rustic Baguette
2 c. Fresh Baby Spinach
2 tbsp. Dijon Mustard
2 Slices of Swiss Cheese

Take the steak out of the fridge and let it sit at room temperature for 30 minutes before cooking.
Preheat the oven to 400°F.
Preheat a medium skillet over medium-high heat. Add 1 tablespoon of olive oil. Season the room-temperature steak well with salt and pepper. Add to the pan and sear for 3 minutes on each side. Take the steak out of the pan, place it on a plate, and let it rest for 5 minutes.
Meanwhile, return the skillet to the heat and add 1 tablespoon of oil, the onions, and mushrooms and cook for 4–5 minutes, or until the onions are soft, and the mushrooms are lightly browned.
Slice the baguette horizontally in half lengthwise. Brush with the remaining 1 tablespoon olive oil and toast in the oven for 4–5 minutes, until lightly toasted.
Add the spinach to the skillet with the mushrooms and onions, season it with salt and pepper, and cook until the spinach is wilted. Remove from the heat and dish up on a plate with the steak.
To assemble the sandwich, brush the baguette with a little Dijon mustard, lay the mushrooms and onions down on the bread, then slice the steak across the grain into ¼-inch thick slices, and put it on top. Top the sandwich with a slice of Swiss cheese, then the other slice of bread.
Wrap the sandwich tightly in foil and let it sit for about 5 minutes before eating. This will soften the bread and allow all the flavors to combine.

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.

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.

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.

Eggplant Penne Arrabbiata🌐

From Jamie Oliver's 5 Ingredients

Total time: 28 min

Servings: 4

Equipment: Stove

2 tbsp. Chili Oil
2 Eggplants, 1 lb total
10 oz. Whole-Wheat Penne Pasta
4 Garlic Cloves
14 oz. Plum Tomatoes

Put a pan of boiling salted water on for the pasta. Halve the eggplants lengthways and blanch in the water, covered, for 5 minutes, then lift out, leaving the water to boil.
Chop the eggplant into 1¼-inch chunks, add to a pan with the chili oil and a pinch of sea salt and black pepper, then turn the heat up to high, stirring regularly.
Cook the pasta according to the package instructions while you peel and finely slice the garlic, then fry with the eggplant for 2 minutes.
Pour in the tomatoes, breaking them up with a wooden spoon, and half a can's worth of water. Add some chilies from your chili oil to the sauce and simmer until the pasta is ready, then taste and season to perfection.
Drain the pasta, reserving a cupful of cooking water, then toss the pasta through the sauce, loosening with a little reserved cooking water, if needed. Dish up.

Sides

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.

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!

Cantaloupe Melon Salad🌐

When you need just a small amount of sifted icing (confectioners') sugar, use a tea strainer. Spoon the sugar into the strainer, then lightly tap the side with the spoon so that the sifted sugar drifts down evenly. Though tempting when you're in a hurry, mashing the sugar in the strainer will not quicken the time it takes to sift through!

Total time: 8 min

Servings: 4

Equipment: Grill | Broiler

1/2 Cantaloupe Melon
1 c. Fresh Strawberries
1 tbsp. Confectioners' Sugar, plus extra for dusting

Preheat the grill (broiler) to high. Hull the strawberries and cut them in half. Arrange the fruit in a single layer, cut side up, on a baking sheet or in an ovenproof dish and dust with the icing sugar.
Grill (broil) the strawberries for 4–5 minutes, or until the sugar starts to bubble and turn golden.
Meanwhile, scoop out the seeds from the half of the melon using a spoon. Using a sharp knife, remove the skin, then cut the flesh from the wedges.
Arrange the melon wedges attractively on a serving plate and sprinkle the lightly carmelized strawberries on top. Dust the salad with icing sugar and serve immediately.

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

Peanut Sauce🌐

Chili Oil🌐

Breakfast

Egg & Mango Chutney Flatbreads🌐

Spiced Lentils🌐

Super Green Spaghetti🌐

Baked Banana Porridge🌐

Lunch

Grilled Fattoush Salad🌐

Broccoli Salad w/ Peanut Sauce🌐

Pan-Fried Haddock🌐

Simple Rice Salad🌐

Digestive Slaw🌐

BPA-Banishing Fruit Salad🌐

Dinner

Bratwurst🌐

Steak Sandwiches🌐

Linguine w/ Avocado, Tomato, & Lime🌐

Lemon and Parmesan Capellini🌐

Dal🌐

Eggplant Penne Arrabbiata🌐

Sides

Garlic Parmesan Asparagus🌐

Apples and Peanut Butter🌐

Cantaloupe Melon Salad🌐

Roasted Vegetables🌐