A Feast a Day

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 Quinoa🌐

Total time: 30 min

Servings: 2 c.

1 c. Quinoa, rinsed well

Cook 1 cup of quinoa per package instructions.

Breakfast

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.

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

Fried Cabbage and Egg Noodles🌐

Total time: 20 min

Servings: 4

Equipment: Stove

16 oz. Unenriched Egg Noodles
4 tbsp. Butter
1 c. Cabbage Heads
1/8 tsp. Salt & Black Pepper

Bring a large pot of lightly salted water to a boil. Add egg noodles and cook until the pasta is tender yet firm to the bite, about 5 minutes; drain.
Meanwhile, melt butter in a large skillet over low heat. Add cabbage and season with salt and pepper. Cover and cook until the cabbage begins to brown, 5–7 minutes.
Add cooked noodles; cook and stir until the noodles begin to brown, about 5 minutes.

Black Bean Fajita Skillet🌐

You can easily take your bowl up a notch by adding some cheese, sour cream or another tasty topping.

Total time: 15 min

Servings: 2

1 tbsp. Cooking Oil
12 oz. Fajita Vegetables, sliced, bell peppers & onions
15 oz. Canned Black Beans, rinsed
1/2 tsp. Taco Seasoning (salt-free Southwest-style seasoning blend)
1/8 tsp. Kosher Salt
1/4 c. Shredded Cheddar Cheese

Heat oil in a large skillet over medium heat. Add fajita vegetables and sauté until tender, about 10 minutes.
Stir in black beans, seasoning and salt; cook, stirring, until heated through, about 1 minute.
Divide the vegetables and beans between two bowls and top each with 2 tablespoons cheese, if using.

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.

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.

Pasta Primavera🌐

Any kind of fresh vegetable can be added to this pasta.

Total time: 20 min

Servings: 2

Equipment: Stove

4 oz. Penne Pasta, 1⅓ cups
1 tsp. Cooking Oil
1/2 c. Red Bell Peppers, sliced
1/2 c. Broccoli Florets
1 tbsp. Garlic, chopped
1 c. Pasta Sauce w/ Mushrooms
1/8 tsp. Salt & Pepper

Cook the pasta according to the package directions.
While the pasta is cooking, warm a medium skillet over medium-high heat. Add the olive oil, bell peppers, and broccoli and cook for 5 minutes, stirring every minute or so, until the vegetables begin to soften.
Add the garlic to the pan and cook for 45 seconds to 1 minute, just until it starts to turn golden brown. Add the mushroom ragù sauce. Cook for 5–6 minutes, until the sauce is hot, and the vegetables are tender. You may need to stir a few tablespoons of the pasta cooking water into the sauce if it starts to get too thick.
Toss the pasta into the sauce, season with salt and pepper, and serve.

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

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.

Kielbasa Skillet🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz

Total time: 25 min

Servings: 2

Equipment: Stove

1 tbsp. Cooking Oil, for cooking
1 White Onions, diced
3/4 lb. Brussel Sprouts, cut in half
1/2 lb. Potatoes | Sweet Potatoes | Butternut Squash, diced into ½-inch cubes.
12 oz. Smoked Kielbasa Sausage, uncured, sliced into ¼-½ inch slices
1/2 c. Mustard
1/2 c. Apple Cider Vinegar
1/4 c. Honey | Maple Syrup
1/4 tsp. Sea Salt

In a large skillet, over medium-high heat, add the coconut oil or beef tallow. When melted, add the onion and cook until translucent, about 5 minutes.
Add the Brussel sprouts and potatoes, and continue cooking for another 5 minutes.
Lastly, add the sausage to the skillet and cook for another 5 minutes, or until all of the veggies are cooked through.
Season with sea salt to taste.
Whisk together the mustard, apple cider vinegar and honey/maple syrup in a bowl, and use as a dip, or pour over the dish.

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.

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.

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.

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.

Sides

Spiced Kale Chips🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz

Total time: 15 min

Servings: 2

Equipment: Oven

1 c. Fresh Kale, chopped small
1 tsp. Coconut Oil
1 tsp. Garlic Powder
1/8 tsp. Sea Salt & Black Pepper, to taste

Preheat oven to 300°F.
Line a large baking sheet with parchment paper and set aside.
In a large bowl, add all ingredients and mix well to coat leaves evenly.
Place kale onto a prepared baking sheet, and spread out evenly.
Bake for 10–12 minutes, or until the leaves are slightly crispy.
Serve immediately.

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.

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.

Stewed Okra w/ Tomatoes🌐

Total time: 27 min

Servings: 4

Equipment: Stove

14 oz. Red Tomatoes, chopped, with onions and garlic
6 tbsp. Fresh Cilantro, chopped
7/4 lb. Fresh Okra | Frozen Okra, thawed
1/4 tsp. Cinnamon
1/4 tsp. Cumin
1/4 tsp. Garlic Cloves, diced
1/8 tsp. Salt & Black Pepper

Heat the tomatoes and the cinnamon, cumin and cloves with half the coriander in a pan, then season to taste with salt and freshly ground black pepper and bring to the boil.
Add the okra and cook, stirring constantly, for 1–2 minutes. Reduce the heat to low, then simmer, stirring occasionally, for 20 minutes, until the okra is tender.
Taste for spicing and seasoning, and adjust if necessary, adding more of any one spice, salt or pepper to taste. Stir in the remaining coriander. Serve hot, warm or cold.

Steamed Asparagus🌐

Total time: 10 min

Servings: 4 oz.

Equipment: Stove

1/2 c. Asparagus Spears

Bring a pot of water to a boil. Trim off the woody ends of the asparagus.
Set a steaming basket above the boiling water and lay the asparagus in the basket. Cover the pot and steaming basket with a lid. Steam for 7 minutes.

Weekly Feast

Shopping List

Prep

Homeade Turkey Sausage Patties🌐

Cooked Quinoa🌐

Breakfast

Turkey Sausage Breakfast Sandwich🌐

Super Green Spaghetti🌐

Spiced Lentils🌐

Baked Banana Porridge🌐

Lunch

Fried Cabbage and Egg Noodles🌐

Black Bean Fajita Skillet🌐

Eggplant, Mint, and Couscous Salad🌐

Pan-Fried Haddock🌐

Pasta Primavera🌐

Spaghetti w/ Lemon🌐

Dinner

Linguine w/ Avocado, Tomato, & Lime🌐

Kielbasa Skillet🌐

Pasta w/ Sun-Dried Tomatoes🌐

Spiced Lentils & Rice🌐

Quinoa Tabouli🌐

Dal🌐

Sides

Spiced Kale Chips🌐

Colcannon🌐

Oven Roasted Asparagus🌐

Stewed Okra w/ Tomatoes🌐

Steamed Asparagus🌐