A Feast a Day

Peanut Sauce🌐

You can substitute with peanut butter with almond or cashew butter.

Total time: 5 min

Servings: 4 fl oz.

1 Garlic Cloves, grated or processed in food processor
3 tbsp. Unsweetened Creamy Peanut Butter
3 tbsp. Cooking Oil
3 tbsp. Honey
2 tbsp. Lime Juice
1 tbsp. Rice Vinegar | Apple Cider Vinegar
1 tsp. Sriracha
1/4 tsp. Sea Salt
1/8 tsp. Dried Ginger

Mince garlic and place it in a bowl. Add all other sauce ingredients and whisk until well combined.
Pour desired amount of peanut sauce over salad, toss. If you have left over sauce, place in a small bowl and serve on the side.

Pan Roasted Vegetables 🌐

Total time: 45 min

Servings: 2 c.

Equipment: Oven

1/2 c. Fresh Zucchini, diced
12 Cherry Tomatoes
1/2 c. Red Bell Peppers, diced
1/2 c. Red Onions, diced
1/2 c. Orange Sweet Potatoes, diced
1 tbsp. Cooking Oil
1/8 tsp. Salt & Black Pepper

Preheat the oven to 400°F. Line a sheet pan with parchment paper.
In a large bowl, combine the zucchini, tomatoes, bell pepper, onion, and sweet potato. Add the olive oil and season with salt and pepper. Stir or toss to mix evenly.
Spread the vegetables out on the lines sheet pan. Roast them in the oven for 12 minutes, flip them over, and continue roasting for 15–20 minutes longer, until they're tender.

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

Saucy Bean Baked Eggs🌐

Total time: 20 min

Servings: 2

Equipment: Stove

1 c. Canned Mixed Beans, drained
1 c. Fresh Spinach
4 Eggs
4 oz. Sliced Ham, thinly sliced smoked ham, torn
10 Cherry Tomatoes

To Serve

1 Slices of Rye Bread

Tip the tomatoes and bean salad into an ovenproof frying pan or shallow flameproof casserole dish.
Simmer for 10 mins, or until reduced. Stir in the spinach and cook for 5 mins more until wilted.
Heat the grill to medium. Make four indentations in the mixture using the back of a spoon, then crack one egg in each. Nestle the ham in the mixture, then grill for 4–5 mins, or until the whites are set and the yolks runny.
Serve with rye bread, if you like.

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.

Lunch

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.

Black Tahini Noodles🌐

From Jamie Oliver's 5 Ingredients

Total time: 13 min

Servings: 2

Equipment: Stove & Mortar & Pestle

5 oz. Fine Rice Noodles
2 Limes
1 c. Watercress Sprouts
7/4 oz. Dark Sesame Seeds
2 tbsp. Teriyaki Sauce

Cook the noodles in boiling salted water according to the package instructions, then drain, reserving a cupful of cooking water. Meanwhile, finely grate the zest of 1 lime, snip the cress, and put both aside.
Toast the sesame seeds in a dry non-stick frying pan on a high heat for 1 minute, tossing regularly.
Reserving one-quarter of the seeds, pound the rest in a pestle and mortar until fairly fine, then muddle in the teriyaki and the juice of 1 lime. Taste, season to perfection with sea salt and black pepper, and you've got a black tahini!
Toss the noodles and black tahini together, loosening with a splash of reserved noodle water. Serve sprinkled with the lime zest, cress, and reserved seeds, with lime wedges on the side for squeezing over.

Hefty Veggie Wrap🌐

Total time: 5 min

Servings: 2

1 c. Pan Roasted Vegetables
2 12" Whole-Wheat Tortillas
2 tbsp. Sabra Classic Hummus
1 c. Fresh Baby Spinach

Spread the hummus evenly on each tortilla.
Put the vegetables in the center of each tortilla and top with the spinach.
Roll the bottom of each tortilla up over the vegetables, then fold the sides into the center.
Pull back on each rolled tortilla to tighten it, then roll forward to finish the wrap.

Eggplant, Mint, and Couscous Salad🌐

Total time: 9 min

Servings: 2

Equipment: Grill | Broiler

1 Eggplants, cut into chunks
1 tbsp. Olive Oil
4 oz. Couscous
2 tbsp. Fresh Mint Leaves, chopped
6 Plum Tomatoes
1/8 tsp. Salt & Black Pepper

Preheat the grill (broiler) to high. Toss the eggplant chunks (and tomatoes) with the olive oil.
Season with salt and pepper to taste and spread them on a non-stick baking sheet. Grill (broil) for 5–6 minutes, turning occasionally, until golden brown.
Meanwhile, prepare the flavoured couscous according to the instructions on the packet.,
Stir the grilled eggplant (and tomatoes) and chopped fresh mint into the garlic and coriander (cilantro) couscous, toss thouroughly and serve immediately.

Party Coleslaw🌐

Total time: 15 min

Servings: 4

2 tbsp. Mayonnaise
3 tbsp. Extra Virgin Olive Oil
3 c. Cabbage Heads, shredded
2 Large Carrots, grated
1 Red Bell Peppers, diced
1 c. Sprouts, a blend of radish and fennel sprouts
1/2 Onions, minced
1 tbsp. Dark Sesame Seeds
1/8 tsp. Sea Salt & Black Pepper

In a large mixing bowl, whisk the mayonnaise together with the olive oil. Add all the prepared vegetables and toss to combine well. Season with salt and pepper to taste.
Transfer to a serving dish and sprinkle with black sesame seeds.

Dinner

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.

Sweet Potato Lentil Soup🌐

You can use any type of greens in this soup, and add more to your liking.

Total time: 45 min

Servings: 8

Equipment: Stove

1 tbsp. Olive Oil
1 White Onions, finely diced
2 Celery Stalks, finely chopped
2 Large Carrots, peeled and finely chopped
3 Garlic Cloves, minced
2 Large Sweet Potatoes, peeled and small diced
10 c. Water
1 lb. Raw Green Lentils | Raw Brown Lentils
1 tbsp. Ground Cumin
1/2 tbsp. Curry Powder
1 tsp. Kosher Salt
3 c. Fresh Baby Spinach | Fresh Kale, chopped and de-stemmed
1/4 tsp. Black Pepper, to taste

In a large pot, heat the olive oil over medium high heat. Add the celery, carrot, onion, and garlic and sauté for 5–6 minutes until tender.
Add the sweet potatoes, water, lentils, cumin, curry powder, and kosher salt. Simmer for 25–30 minutes until the lentils are tender (if not tender, keep cooking a few more minutes).
Add the spinach and stir until wilted, about 1–2 minutes. Taste and add additional salt to taste and fresh ground black pepper.
Serve immediately or refrigerate for meal prep. The soup lasts up to 1 week refrigerated or 3 months frozen. You can add a splash of water and a pinch of salt if the texture becomes too thick.

Tomato Vegetable Soup🌐

Total time: 40 min

Servings: 6

Equipment: Stove

1 tbsp. Cooking Oil
2 c. Onions, diced
1 c. Celery, diced
15 oz. Crushed Tomatoes
2 c. White Potatoes, diced
1 c. Frozen Mixed Diced Carrots, Peas, and Corn
12 c. Water
1/4 tsp. Salt & Black Pepper
15 oz. Canned Chickpeas, for protein

Warm a large pot over medium-high heat. Add the oil, onion, celery and cook for 5 minutes.
Throw in the tomatoes, potatoes, frozen vegetables, and water. Bring to a boil, then reduce the heat to low and simmer for 20 minutes, or until the potatoes are tender.
Taste the soup and season it with salt and pepper as you see fit.

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.

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

Honey-Lime Roasted Carrots🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz

Total time: 35 min

Servings: 2

Equipment: Oven

1 lb. Carrots
2 tbsp. Cooking Oil
1 tbsp. Honey
1 Limes, juiced
1/4 tsp. Sea Salt & Black Pepper
1 tbsp. Fresh Parsley, chopped
1 tbsp. Fresh Dill, chopped

Preheat the oven to 400°F. Line a baking sheet with parchment paper.
Slice the carrots lengthwise and set aside.
In a large bowl, combine the olive oil through the dill.
Add the carrot slices and toss to combine.
Pour the tossed carrots onto the lined baking sheet, in a single layer, and bake for 25–30 minutes, or until tender.

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.

Cucumber Salad🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz

Total time: 15 min

Servings: 2

2 Cucumbers, peeled and thinly sliced (about 1½ cups)
1 tbsp. Fresh Dill, finely chopped
1/4 c. Plain Coconut Milk | Plain Coconut Yogurt
1 tbsp. Apple Cider Vinegar | Lemon Juice
1/8 tsp. Sea Salt & Black Pepper

Mix all ingredients together in a large bowl.
Refrigerate until ready to use.
Serve with hot meals.

Weekly Feast

Shopping List

Prep

Peanut Sauce🌐

Pan Roasted Vegetables 🌐

Guacamole🌐

Tostada Shells🌐

Breakfast

Saucy Bean Baked Eggs🌐

Spiced Lentils🌐

Super Green Spaghetti🌐

Lunch

Broccoli Salad w/ Peanut Sauce🌐

Black Tahini Noodles🌐

Hefty Veggie Wrap🌐

Eggplant, Mint, and Couscous Salad🌐

Party Coleslaw🌐

Dinner

Hot Dogs🌐

Sweet Potato Lentil Soup🌐

Tomato Vegetable Soup🌐

Crispy Tostadas🌐

Spaghetti w/ Lemon🌐

Sides

Honey-Lime Roasted Carrots🌐

Roasted Vegetables🌐

Cucumber Salad🌐