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.

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.

Cooked Quinoa🌐

Total time: 30 min

Servings: 2 c.

1 c. Quinoa, rinsed well

Cook 1 cup of quinoa per package instructions.

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.

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.

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

Moroccan-Style Vegetable Salad🌐

Total time: 12 min

Servings: 4

2 Potatoes, boiled, sliced
1 Cucumbers, thinly sliced
3 Mixed-Color Bell Peppers, seeded and thinly sliced
8/3 c. Black Olives

Seasoning

1 Fresh Red Chilies, chopped
1/8 tsp. Salt

Dressing

4 Garlic Cloves, chopped
3 Green Onions, sliced
4 tsp. Extra Virgin Olive Oil
1 tsp. White Wine Vinegar
1 Lemons, juiced, to taste
1 tbsp. Fresh Mint Leaves, chopped
1 tbsp. Fresh Cilantro, chopped

Arrange the cucumber, potato and pepper slices and the pitted olives on a serving plate or in a dish.
Sprinkle the chopped fresh chilli over the salad and season with salt, if you like. (Olives tend to be very salty.)
Sprinkle the garlic, spring onions, olive oil, white wine vinegar and lemon juice over the salad. Chill before serving, sprinkled with the chopped mint leaves and coriander leaves.

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.

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.

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!

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

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.

Lemon and Parmesan Capellini🌐

Total time: 15 min

Servings: 2

Equipment: Oven & Stove

2 tbsp. Butter
1 Garlic Cloves, crushed
2 tbsp. Fresh Parsley, chopped
1/2 Small Rustic Baguette
8 oz. Capellini Pasta
1 c. Light Cream
3 oz. Parmesan Cheese, grated
1 Lemons, finely grated rind
1/8 tsp. Salt & Black Pepper

Preheat the oven to 400°F. Put the butter in a bowl and beat with the garlic and herbs.
Cut the Granary baguette into thick slices and spread them thickly with the flavoured butter.
Reassemble the baguette. The garlic herb butter will help to hold the slices together. Wrap in foil, support on a baking sheet and bake for 10 minutes.
Meanwhile, cook the pasta in a large pan of lightly salted boiling water. Dried pasta will take 10–12 minutes, fresh about 3 minutes.
Pour the cream into another pan and bring to a boil. Stir in the Parmesan and lemon rind. The sauce should thicken in 30 seconds or so.
Drain the pasta, return it to the pan and toss with the sauce. Season to taste and sprinkle with a little shopped fresh parsley and more grated lemon rind, if you like. Serve with the hot herb bread.

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.

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.

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

Rainbow Stir-Fry Veggies🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz

Total time: 35 min

Servings: 4

Equipment: Stove

1 tsp. Cooking Oil
1/2 c. Cherry Tomatoes | Red Bell Peppers
1 Orange Bell Peppers | Orange Sweet Potatoes, diced
1 c. Pineapple | Yellow Bell Peppers, diced
2 Fresh Zucchini, diced
1/2 Purple Cabbage, chopped
2 Purple Sweet Potatoes, diced small
1/4 tsp. Sea Salt & Black Pepper, to taste

In a wok (or large skillet), turn the heat to medium-high and add the coconut oil.
When melted, add the tomatoes through cabbage, and cook until softened, about 5 minutes.
Add the sweet potato and continue to cook until cooked through, about 15–20 minutes.
Season 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.

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

Peanut Sauce🌐

All-Purpose BBQ Sauce🌐

Cooked Quinoa🌐

Breakfast

All-Day Mexican Breakfast🌐

Spiced Lentils🌐

Baked Banana Porridge🌐

Super Green Spaghetti🌐

Lunch

Moroccan-Style Vegetable Salad🌐

Broccoli Salad w/ Peanut Sauce🌐

Fruit Salad🌐

BPA-Banishing Fruit Salad🌐

Spaghetti w/ Lemon🌐

Dinner

Pulled Pork🌐

Lemon and Parmesan Capellini🌐

Quinoa Tabouli🌐

Creamy Pasta w/ Asparagus & Peas🌐

Dal🌐

Sides

Rainbow Stir-Fry Veggies🌐

Cucumber Salad🌐

Rice🌐