A Feast a Day

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 Quinoa🌐

Total time: 30 min

Servings: 2 c.

1 c. Quinoa, rinsed well

Cook 1 cup of quinoa per package instructions.

Guacamole🌐

Total time: 10 min

Servings: 4 oz.

Equipment: Potato Masher

1 Avocados, diced
1/2 Limes, juiced
1 tbsp. Red Onions, minced
1 tbsp. Tomatoes, diced
1/2 tbsp. Fresh Cilantro, chopped
1/8 tsp. Salt

In a medium bowl, combine the avocado, lime juice, red onion, tomato, cilantro, and salt and mash it all together using a potato masher until it's smooth.
Taste the guacamole and add a little more lime juice and salt to suit your taste.

Tostada Shells🌐

Total time: 15 min

Servings: 4

Equipment: Oven

4 Corn Tortillas
1 tsp. Olive Oil
1/8 tsp. Fine Salt, to taste

Preheat the oven to 400°F. Spray two large baking sheets with cooking spray.
Lightly brush or spray both sides of the tortillas with olive oil or cooking spray and place in a single layer on the prepared baking sheets. Lightly season with salt.
Bake for 5 minutes, flip them over, and bake for another 4–5 minutes until the tortillas are crispy like a tortilla chip.
Remove from the oven and serve with toppings such as refried beans, shredded cheese, chicken tinga, carnitas, or ground beef.

Breakfast

All-Day Mexican Breakfast🌐

From Jamie Oliver's 5 Ingredients

Total time: 15 min

Servings: 2

Equipment: Stove

1 Fresh Mixed-Color Chilies
1 tbsp. Cooking Oil
4 Eggs
15 oz. Canned Black Beans
1/8 tsp. Sea Salt & Black Pepper
1 Avocados
1 Limes, juiced

Finely slice the chilies. Sprinkle half of them into a 12-inch non-stick frying pan on a medium heat with 1 tablespoon of olive oil.
Once they start to sizzle, evenly crack in the eggs, then spoon the black beans and just half the juice from the can in and around the eggs. Season with sea salt and black pepper, cover, and cook the eggs to your liking.
Meanwhile, halve, peel, and pit the avocado, slice into thin wedges, dress with the lime juice, and season to perfection. Arrange the avocado around the pan, scatter over the rest of the chilies, stab the egg yolks, and dish up.

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.

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

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.

Hoisin Bok Choy Rice🌐

From Jamie Oliver's 5 Ingredients

Total time: 15 min

Servings: 2

Equipment: Stove

2/3 c. White Basmati Rice
2 Green Onions
2 Fresh Mixed-Color Chilies
1 Bok Choy, 8 oz
2 tbsp. Hoisin Sauce
1 tbsp. Red Wine Vinegar, to taste
1/8 tsp. Sea Salt & Black Pepper, to taste
1 tbsp. Cooking Oil, to taste

Cook the rice in a pan of boiling salted water according to the package instructions, then drain.
Meanwhile, trim and finely slice the scallions, putting the white slices into a bowl. Seed and finely chop the chilies, add to the bowl with 1 tablespoon of red wine vinegar and a little sea salt and black pepper, and mix well to make a dressing.
Halve the bok choy lengthways and place in a large non-stick frying pan on a medium-high heat with 1 tablespoon of olive oil. Once charred, toss in the green scallion slices, then stir in the hoisin. Let it glaze for 1 minute, then mix in the rice for 1 final minute.
Spoon over the chili dressing, and serve up.

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.

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.

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.

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.

Naked Salad Tunisienne🌐

From Jamie Oliver's 5 Ingredients Mediterranean

Total time: 18 min

Servings: 4

1 Small Red Onions
2 Fresh Plum Tomatoes
1 Green Apples
1 English Cucumbers
1 oz. Fresh Mint Leaves
3 tsp. Extra Virgin Olive Oil
2 tsp. Red Wine Vinegar
1/8 tsp. Sea Salt & Black Pepper

Peel the onion, quarter and seed the tomatoes, core the apple and trim the cucumber, then take care to very finely dice everything.
Pick the baby mint leaves and reserve for garnish, then very finely chop the rest, discarding the stems.
Dress everything with 3 teaspoons of extra virgin olive oil and 2 teaspoons of red wine vinegar, then season to perfection with sea salt and black pepper and scatter over the reserved mint leaves. Great served with warm flatbreads.

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.

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.

Crispy Tostadas🌐

Total time: 25 min

Servings: 2

Equipment: Microwave | Stove

4 Tostada Shells
1/4 c. Guacamole
1/2 c. Refried Beans
1/4 c. Tomatoes, diced
2 tbsp. Shredded Mozzarella Cheese
1/4 c. Sour Cream

Heat the refried beans in the microwave on medium-high for about 1 minute, stop and stir them, then cook them for another minute or until hot.
Spread the beans on all 4 tostadas and top each with tomato and mozzarella. Put one tostada on top of the other to make two double-stack tostadas. Top each stack with guacamole and sour cream, if using.

Chickpea and Turmeric Rice Bowls🌐

Total time: 70 min

Servings: 4

Equipment: Stove

1/2 Red Onions
1/2 c. Apple Cider Vinegar
2 tsp. Coconut Oil
1 c. Brown Rice
7/4 tsp. Turmeric Powder
1 tsp. Ground Cumin
2 Bay Leaves
1/4 c. Tahini (Sesame Seed Paste)
4 c. Fresh Spinach
2 c. Canned Chickpeas

Peel and thinly slice onion. In a small bowl, whisk together apple cider vinegar, sugar (optional), and a pinch of salt. Add onion and set aside to pickle.
Heat coconut oil in a pot over medium-low heat. Add rice and roast 2 minutes. Add turmeric, cumin, bay leaf, and a pinch of salt. Toast 30 seconds more, then add 2⅔ cups water. Cover and simmer until rice is tender, 20–30 minutes.
Meanwhile, in a small bowl, whisk together tahini and an equal amount of water. Season with salt and pepper to taste.
When rice is done, remove bay leaves and add spinach. Cover and let steam until spinach is wilted. Divide into bowls.
Top bowls with drained chickpeas and pickled onions. Drizzle with tahini.

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.

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.

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.

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.

Tropical Scented Fruit Salad🌐

For fabulous flavour and colour, try using three small blood oranges and three ordinary oranges.

Total time: 20 min

Servings: 3

Equipment: Refrigerator

8 oz. Fresh Strawberries, hulled and halved (2 cups)
2 Oranges, peeled and segmented
1 Passion Fruit
1/3 c. White Wine, medium dry or sweet

To Serve

1 tbsp. Heavy Whipping Cream, flavored with ginger

Put the hulled and halved strawberries and peeled and segmented oranges into a serving bowl. Halve the passion fruit and use a teaspoon to scoop the flesh into a bowl.
Pour the wine over the fruit and toss gently. Cover and chill in the refrigerator until ready to serve with the flavoured whipping cream.

Roasted Zucchini🌐

Total time: 15 min

Servings: 2

Equipment: Oven

1 Fresh Zucchini
1 tsp. Cooking Oil
1/8 tsp. Sea Salt & Black Pepper

Preheat the oven to 425°F.
Slice the zucchini into medium-thick slices and toss with olive oil, salt, and pepper.
Place the zucchini in a non-stick baking dish and bake for 10–15 minutes, or until tender.

Sauteed Green Beans🌐

Total time: 7 min

Servings: 2

Equipment: Stove

1 c. Fresh Green Beans
1/2 c. Water
1 tbsp. Butter
1/8 tsp. Salt & Black Pepper

Place beans and water in a large skillet. Bring to a boil; cook covered until beans are crisp tender, 4–6 minutes. Drain and set aside the beans.
In the now-empty skillet, melt butter over medium-high heat. Add beans; cook and stir until beans are tender, 1–2 minutes. Sprinkle with salt and pepper.

Weekly Feast

Shopping List

Prep

Honey-Lemon Mustard Dressing🌐

Cooked Quinoa🌐

Guacamole🌐

Tostada Shells🌐

Breakfast

All-Day Mexican Breakfast🌐

Super Green Spaghetti🌐

Spiced Lentils🌐

Baked Banana Porridge🌐

Lunch

Coleslaw🌐

Hoisin Bok Choy Rice🌐

Tomato & Avocado Salsa w/ Cucumber🌐

Heirloom Tomato and Beet Salad🌐

Spiced Lentils & Rice🌐

Dal🌐

Naked Salad Tunisienne🌐

Dinner

Bratwurst🌐

Quinoa Tabouli🌐

Crispy Tostadas🌐

Chickpea and Turmeric Rice Bowls🌐

Linguine w/ Avocado, Tomato, & Lime🌐

Pasta Fresca🌐

Spaghetti w/ Lemon🌐

Sides

Roasted Vegetables🌐

Tropical Scented Fruit Salad🌐

Roasted Zucchini🌐

Sauteed Green Beans🌐