A Feast a Day

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.

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.

Lunch

Arugula and Prosciutto Salad🌐

Total time: 5 min

Servings: 2

2 c. Baby Arugula
1 Green Apples, thinly sliced
3 tbsp. Balsamic Vinaigrette, or store-bought Italian dressing
2 Slices of Prosciutto

To Serve

1/8 tsp. Salt & Black Pepper
2 tbsp. Parmesan Cheese, shaved

In a large bowl, toss the arugula and apple with the dressing. Divide the salad between two plates.
Gently scrunch up the prosciutto slices and place one on each plate beside the salad.
Season the salad with salt and pepper and finish it with the Parmesan shavings.

Summer Watermelon Salad🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz

Total time: 10 min

Servings: 2

1 c. Watermelon, cubed
1 c. Cucumbers, peeled, diced
1 Avocados, diced
1/2 c. Green Olives
1/4 c. Sunflower Seeds
1 tbsp. Balsamic Vinegar
1/4 tsp. Sea Salt, to taste

Add all ingredients into a salad bowl, toss, and enjoy.

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.

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.

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.

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!

Digestive Apple Carrot Salad🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz

Total time: 15 min

Servings: 2

2 Green Apples, peeled and coarsely chopped
1 c. Baby Carrots
1/2 Lemons, juiced

Use a box grater or food processor to finely shred the apples and carrots.
Drizzle with lemon juice.

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.

Dinner

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.

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.

Italian Baked Rice🌐

From Jamie Oliver's 5 Ingredients

Total time: 50 min

Servings: 4

Equipment: Oven & Stove

5 c. Boiling Kettle Water
2 Onions
1 tbsp. Cooking Oil
2 oz. Sliced Fennel Salami
3/2 c. Arborio Rice
1 tbsp. Mascarpone Cheese
3/2 oz. Parmesan Cheese
1/8 tsp. Sea Salt & Black Pepper
1 tbsp. Cooking Oil

Preheat the oven to 350°F.
Place a large shallow casserole pan on a high heat. Peel and quarter the onions and quickly break apart into petals straight into the pan. Char for 4 minutes, tossing regularly.
Reduce to a medium heat and stir in 1 tablespoon of olive oil and the salami, then rice, followed 1 minute later by 5 cups of boiling kettle water and the mascarpone. Finely grate and stir in the Parmesan with a pinch of sea salt and black pepper.
Transfer the pan to the oven for 40 minutes, or until the rice has absorbed all the liquid and is just cooked through. Drizzle 1 tablespoon of extra virgin olive oil and dish up, seasoning to perfection at the table.

Creamy Pasta w/ Asparagus & Peas🌐

Total time: 15 min

Servings: 2

Equipment: Stove

8 oz. Fusilli Pasta
6 oz. Frozen Green Peas
1 c. Asparagus Spears, woody ends removed, cut into lengths
1/2 Lemons, zested and juiced
1/2 c. Shredded Cheddar Cheese
1 oz. Chives, for seasoning

Cook the pasta following the pack instructions. Two minutes before the end of the cooking time, add the asparagus and peas.
Boil everything together for the final 2 mins, then scoop out and reserve a cup of the cooking liquid from the pan before draining the pasta and vegetables.
Return the pasta and vegetables to the pan and add the lemon zest, soft cheese and seasoning.
Add a squeeze of lemon juice to taste and stir in 2–3 tbsp of the cooking liquid to loosen the sauce.

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.

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

Colcannon🌐

Stir in a little milk if the mash if too stiff.

Total time: 15 min

Servings: 2

Equipment: Stove

1/2 lb. Potatoes, peeled and boiled
1/2 lb. Fresh Cabbage | Fresh Kale, cooked
1 tbsp. Butter, divided
1/2 Onions, finely chopped
1/8 tsp. Salt & Black Pepper

Mash the potatoes. Chop the kale or cabbage, add it to the potatoes and mix.
Melt a little butter in a frying pan over a medium heat and add the onion. Cook for 3–4 minutes until softened. Remove and mix well with the potato and kale or cabbage.
Add the remainder of the butter to the hot pan. When very hot, turn the potato mixture on to the pan and spread it out. Fry until brown, then cut it roughly into pices and continue frying until they are crisp and brown.

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.

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.

Oven Roasted Asparagus🌐

Total time: 15 min

Servings: 2

Equipment: Oven

1 c. Asparagus Spears
1 tsp. Olive Oil
1/8 tsp. Sea Salt & Black Pepper, to taste

Preheat the oven to 425°F.
Place the trimmed asparagus in an even layer on a baking sheet and drizzle it with olive oil. Roll the stalks in the oil to ensure it coats every inch. Top with salt and pepper.
Place the asparagus in the center rack in the oven, and bake it for 10–12 minutes. When it is fork-tender, it’s done cooking.

Rice🌐

Total time: 30 min

Servings: 2 c.

1 c. Rice
1 c. Water, for rice
1/2 c. Water, for evaporation

Rinse the rice in hot water until it blooms and the water runs clear.
Cook the rice according to package instructions. Store in the refrigerator.

Weekly Feast

Shopping List

Prep

Everyday Dressing🌐

Soaked Mung Beans🌐

Boiling Kettle Water🌐

Cooked Quinoa🌐

Breakfast

Saucy Bean Baked Eggs🌐

Super Green Spaghetti🌐

Spiced Lentils🌐

Lunch

Arugula and Prosciutto Salad🌐

Summer Watermelon Salad🌐

Katy's Greek Salad🌐

Linguine w/ Rocket🌐

Dal🌐

BPA-Banishing Fruit Salad🌐

Digestive Apple Carrot Salad🌐

Fruit Salad🌐

Spaghetti w/ Lemon🌐

Dinner

Pasta w/ Sun-Dried Tomatoes🌐

Curried Mung Bean Soup🌐

Italian Baked Rice🌐

Creamy Pasta w/ Asparagus & Peas🌐

Pasta Fresca🌐

Linguine w/ Avocado, Tomato, & Lime🌐

Quinoa Tabouli🌐

Sides

Colcannon🌐

Sauteed Green Beans🌐

Cucumber Salad🌐

Oven Roasted Asparagus🌐

Rice🌐