A Feast a Day

All-Purpose BBQ Sauce🌐

Some ingredients you may consider adding are whiskey or beer, espresso, onion and garlic.

Total time: 15 min

Servings: 2 c.

Equipment: Stove

1 c. Ketchup
1/2 c. Water
1/4 c. Light Brown Sugar, packed
2 tbsp. Apple Cider Vinegar
1 tbsp. Yellow Mustard
1/2 tsp. Black Pepper, ground
1/4 tsp. Cayenne Pepper
1/4 tsp. Salt

In a medium pot, whisk together the ketchup, water, brown sugar, vinegar, mustard, black pepper, cayenne, and salt. Bring to a boil over high heat, then reduce the heat to low and simmer, whisking, for 5 minutes.
Remove from the heat. Let it cool slightly, then transfer to a mason jar or another heatproof, airtight container. Store in the fridge for up to 1 month.

Chili Oil🌐

Total time: 0 min

Servings: 2 fl oz.

Equipment: Stove

6 Fresh Mixed-Color Chilies
1/4 c. Cooking Oil

To make a quick chili oil, halve and seed the chilies. Fill a clean heatproof jar with olive oil, then pour it into a non-stick frying pan on a medium-low heat and add the chilies to confit.
Carefully scoop the soft chilies into the jar, then spoon in the oil.

Cooked Quinoa🌐

Total time: 30 min

Servings: 2 c.

1 c. Quinoa, rinsed well

Cook 1 cup of quinoa per package instructions.

Boiling Kettle Water🌐

Total time: 5 min

Servings: 5 c.

Equipment: Stove

5 c. Water

Boil the water in a kettle.

Breakfast

Egg Ribbon Salad🌐

From Jamie Oliver's 5 Ingredients

Total time: 15 min

Servings: 2

Equipment: Stove

7/4 oz. Sliced Bresaola, finely sliced
4 Eggs
2 Fresh Mixed-Color Endives
1 Lemons
1/3 oz. Parmesan Cheese
1 tbsp. Cooking Oil, divided
1/8 tsp. Sea Salt & Black Pepper

Arrange the bresaola slices on your plates. Beat the eggs well. Get a 10-inch non-stick frying pan nice and hot on a medium heat, then add a drizzle of olive oil and wipe it around and out with a ball of paper towel.
Pour in just enough egg to thinly cover the base of the pan, swirling it up around the sides and pouring any excess back into your bowl, almost like an egg pancake.
As soon as it's set, use a rubber spatula to ease it away at the sides, and out onto a board. Repeat with the remaining egg. Cool, roll up, and finely slice.
Trim and finely slice the endives. Dress with the lemon juice and ½ a tablespoon of extra virgin olive oil, then toss with the egg ribbons, taste, and season to perfection with sea salt and black pepper.
Pile everything in the center of the bresaola, shave over the Parmesan, then finish with a little extra virgin olive oil.

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.

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

Beef, Beets, & Horseradish🌐

From Jamie Oliver's 5 Ingredients

Total time: 14 min

Servings: 2

11/2 oz. Mixed-Color Baby Beets
3 tbsp. Creamy Horseradish
3 tsp. Reduced-Fat Crème Fraîche
7/4 oz. Watercress
3/2 oz. Bresaola
2 tsp. Extra Virgin Olive Oil, divided
1 tsp. Red Wine Vinegar
1/8 tsp. Sea Salt & Black Pepper

Scrub the beets clean, reserving any nice leaves, then finely slice into matchsticks with good knife skills or using the julienne cutter on a mandolin (use the guard!).
Dress the beets with 1 teaspoon each of extra virgin olive oil and red wine vinegar, the horseradish, and crème fraîche, then season to perfection with sea salt and black pepper. Delicately toss with the watercress and any reserved beet leaves.
Divide up the bresaola between your plates, followed by the beet salad, then drizzle with 1 teaspoon of extra virgin olive oil, and serve.

Chopped Mexican Salad w/ Creamy Avocado Ranch🌐

Total time: 20 min

Servings: 8

Equipment: Stove

Salad

1 tbsp. Olive Oil
1 Large Orange Bell Peppers, diced
2 Ear of Corn, kernals only
5 Green Onions, thinly sliced
1 Romaine Lettuce Heads, chopped
1/2 c. Cotija Cheese, crumbled
1/2 c. Canned Black Beans, rinsed and drained
2 Roma Tomatoes, diced
1/3 c. Roasted Pumpkin Seeds

Dressing

1/2 c. Ranch Dressing
1 Avocados
1 Limes, juiced
1/4 c. Fresh Cilantro, removed from stems

Prep bell pepper. Place olive oil in sauce pan on medium/high heat.
Add diced bell pepper to pan. Sauté for five minutes. While peppers cook, shave the kernels off corn cobs with a sharp knife. (The easiest way to do this is in a bowl) Slice green onions.
Add corn kernels and onions to pan and sauté, stirring frequently for 4 more minutes. If corn starts popping turn down heat to medium.
While veggies cook, place chopped romaine on a platter or in a bowl. Prep beans, tomatoes and cheese, set aside.
When bell pepper and corn are soft and slightly browned remove from heat and allow to cool. Make dressing.
Place all dressing ingredients into a blender and blend till smooth. Pour over romaine and toss. You may not need all the dressing.
Pour cooled corn mixture, beans, tomatoes, pepitas and Citija cheese on top of salad. Enjoy!

Potato and Green Bean Salad🌐

Do not overcook the potatoes! To avoid overcooking check potatoes every few minutes. Time will depend on size of potatoes but usually it's between 8–12 minutes. If you happen to err on the side of under cooked potatoes, no worries! Instead of rinsing potatoes under cold water, simply cover colander with a clean dish towel and allow potatoes to steam in their own heat for 2–3 minutes, then rinse.

Total time: 20 min

Servings: 2

Equipment: Stove

3/2 lb. New Potatoes, cut round potatoes into quarters, fingerlings in half
1 c. Fresh Green Beans, trimmed and cut into 2” pieces
1 tbsp. Extra Virgin Olive Oil
1/8 tsp. Sea Salt, to taste
1/8 tsp. Black Pepper, to taste
3 tbsp. Pine Nuts, toasted

Place 1 teaspoon salt in large pot of water and bring to a boil.
Use a knife to quarter 'new' or small yukon potatoes, or slice fingerlings in half. Carefully add potatoes to water and boil until a fork goes in fairly easily, but potatoes are still firm, 8–12 minutes.
When you can pierce potatoes with a fork fairly easily but potatoes are still firm, add asparagus to water and blanche for three minutes.
Pour into a colander and very quickly rinse with cold water to stop cooking process or you will end up with mushy potatoes.
Pour asparagus to potatoes into a bowl, lightly drizzle with olive oil, sprinkle with sea salt and pepper. Toss with pine nuts and serve.

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.

Israeli Chopped Vegetable Salad🌐

This salad lends itself to endless variety: add olives, diced potatoes or beetroot (beet), omit the chili, or vary the herbs.

Total time: 12 min

Servings: 4

3 Mixed-Color Bell Peppers, seeded
1 Large Carrots
1 Cucumbers
6 Red Tomatoes

Seasoning

1 Fresh Red Chilies, chopped
1/8 tsp. Salt & Black Pepper
3 Garlic Cloves, finely chopped
3 Green Onions, thinly sliced
2 tbsp. Fresh Cilantro, chopped
2 tbsp. Fresh Dill
2 tbsp. Fresh Mint Leaves
2 tbsp. Fresh Parsley

Dressing

2 tbsp. Extra Virgin Olive Oil
1 Lemons | Limes, juiced

Using a sharp knife, finely dice the red, green and yellow peppers, carrot, cucumber and tomatoes and place them in a large mixing bowl.
Sprinkle the chopped fresh chilli over the salad and season with salt and pepper, if you like.
Sprinkle the garlic, spring onions, olive oil, and lemon juice over the salad. Chill before serving, sprinkled with the chopped dill, coriander, parsley, and mint leaves.

Dinner

Pulled Pork🌐

Total time: 210 min

Servings: 8

Equipment: Oven

2 c. All-Purpose BBQ Sauce
1 tsp. Onion Powder
1 tsp. Garlic Powder
1 tsp. Smoked Paprika
1 Boneless Pork Shoulder, 5-6 lbs

Preheat the oven to 325°F.
In a small bowl, combine the onion powder, garlic powder, smoked paprika, and barbecue sauce.
Rub half the mixture on the pork and set the rest of it aside. Put the pork in a roasting pan, cover tightly with aluminum foil, and put in the oven for 3 hours.
Take the pork out of the oven and test its doneness by poking it with a fork. If the meat easily comes apart, it's ready. If not, cover it back up and return it to the oven for another 30 minutes, then test it again.
When the pork is ready, take it out of the oven and let it rest for 20 minutes. Then pull it apart using two forks, mix in the reserved sauce, and serve.

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.

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.

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.

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.

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.

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.

Sides

Beets🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz

Total time: 20 min

Servings: 2

Equipment: Stove

4 Beets, peeled
1/4 c. Fresh Parsley, chopped
1 tbsp. Apple Cider Vinegar
1/2 Lemons, juiced
1/8 tsp. Sea Salt, to taste

Steam the beets for 15 minutes.
Set beets aside to cool down until cool enough to handle.
Dice beets and toss with parsley, apple cider vinegar, lemon juice and sea salt.

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.

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.

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.

Weekly Feast

Shopping List

Prep

All-Purpose BBQ Sauce🌐

Chili Oil🌐

Cooked Quinoa🌐

Boiling Kettle Water🌐

Breakfast

Egg Ribbon Salad🌐

Baked Banana Porridge🌐

Spiced Lentils🌐

Super Green Spaghetti🌐

Lunch

Beef, Beets, & Horseradish🌐

Chopped Mexican Salad w/ Creamy Avocado Ranch🌐

Potato and Green Bean Salad🌐

Digestive Apple Carrot Salad🌐

Israeli Chopped Vegetable Salad🌐

Dinner

Pulled Pork🌐

Eggplant Penne Arrabbiata🌐

Spaghetti w/ Lemon🌐

Dal🌐

Quinoa Tabouli🌐

Italian Baked Rice🌐

Pan-Fried Haddock🌐

Sides

Beets🌐

Rice🌐

Roasted Zucchini🌐

Cantaloupe Melon Salad🌐