A Feast a Day

Panettone French Toast🌐

A generous portion of chilled mixed berry fruits such as raspberries, blackberries, morello cherries and blueberries perfectly complements the richness of this snack.

Total time: 8 min

Servings: 4

Equipment: Stove

2 Eggs
1 tsp. Butter | Oil
4 Slices of Panettone Bread, halved

To Serve

1 tsp. Superfine Sugar
1/2 c. Mixed-Berries

Break the eggs into a bowl and whisk lightly, then tip them into a shallow dish. Heat the butter or oil in a large non-stick frying pan.
Dip the panettone slices in the egg and fry for 2–3 minutes on each side until golden brown. Drain, dust with sugar and serve with the berries.

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.

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.

Lunch

Tahini Carrot Slaw🌐

From Jamie Oliver's 5 Ingredients

Total time: 20 min

Servings: 2

Equipment: Stove & Mortar & Pestle

1 tbsp. Raw Mixed Seeds
1/2 Garlic Cloves
1/2 Lemons
4 oz. Large Mixed-Color Carrots
1 Apples
1/8 tsp. Salt & Black Pepper

Toast the seeds in a dry non-stick frying pan on a medium heat until lightly golden, tossing regularly, then remove.
Put three-quarters of the seeds into a pestle and mortar with a pinch of sea salt, and pound until fairly fine. Peel and add the garlic, then smash to a paste. Squeeze in the lemon juice, then muddle in 1 tablespoon of extra virgin olive oil and a tiny drebble of red wine vinegar to make a delicious tahini-style dressing.
Wash the carrots, then finely slice into matchsticks with a good knife or using the julienne cutter on a mandolin (use the guard!). Core and slice the apples the same way, then toss both with the tahini dressing. Taste, season to perfection with salt and black pepper, then scatter over the remaining seeds.

Sticky Teriyaki Aubergine🌐

From Jamie Oliver's 5 Ingredients

Total time: 20 min

Servings: 2

Equipment: Stove

1 Eggplants, 14 oz
4 Green Onions
1 Fresh Red Chilies | Fresh Yellow Chilies
3/4 oz. Unsalted Peanuts
2 tbsp. Teriyaki Sauce
1/8 tsp. Sea Salt & Black Pepper
1 tbsp. Cooking Oil

Put a 10-inch non-stick frying pan on a high heat and pour in 1 cup of water. Halve the eggplant lengthways, quickly slash the flesh of each half a few times and place face-down in the pan, then season with sea salt and black pepper. Cover and cook for 10 minutes, or until it boils dry and begins to sizzle (listen for the change in sound).
Meanwhile, trim the scallions. Cut the whites into 1¼-inch lengths at an angle and put aside.
Seed the chili and finely slice lengthways with the green part of the scallions. Place both in a bowl of ice-cold water and put aside to crisp up.
When the eggplant starts to sizzle, add 1 tablespoon of olive oil, the white scallions, and the peanuts to the pan, stirring regularly.
After 2 minutes, add a splash of water, drizzle in the teriyaki, and reduce to a medium heat.
Turn the eggplant, jiggle the pan and let it get sticky for a few minutes, then dish up, sprinkled with the drained green scallions and chili.

Simple Rice Salad🌐

Total time: 20 min

Servings: 6

Equipment: Stove

3/2 c. Long Grain Rice
6 Green Onions, finely sliced
1 Green Bell Peppers, seeded and finely diced
8 oz. Tomatoes, peeled, seeded and chopped
2 tbsp. Fresh Parsley | Fresh Cilantro

Dressing

5 tsp. Extra Virgin Olive Oil
1 tsp. Sherry Vinegar
1/3 tsp. Dijon Mustard
1/8 tsp. Salt & Black Pepper

Cook the rice in a large pan of lightly salted boiling water for 10–12 minutes, until tender, but still al dente. Be careful not to overcook it.
Drain the rice well in a sieve (strainer), rinse thoroughly under cold running water and drain again. Leave the rice to cool while you prepare the ingredients for the dressing.
Meanwhile, make the dressing by whisking all the ingredients together. Transfer the rice to a bowl and add half the dressing to moisten it and cool it further.
Add the spring onions, peppers, tomatoes and parsley or coriander with the remaining dressing, and toss well to mix. Season with salt and pepper to taste.

Fava Bean Salad🌐

From Jamie Oliver's Five Ingredients

Total time: 15 min

Servings: 2

Equipment: Stove & Grill

7 oz. Fresh Podded Fava Beans | Frozen Fava Beans
1 oz. Almonds
17 oz. Jarred Roasted Red Peppers
1/2 oz. Fresh Parsley
1 oz. Manchego Cheese
3/2 tbsp. Cooking Oil
1 tbsp. Red Wine Vinegar
1/8 tsp. Sea Salt & Black Pepper
1 tsp. Cooking Oil

Boil the beans in a pan of boiling salted water for 3 minutes, then drain and pinch the skins off any larger beans.
Toast the almonds in a dry grill pan on a medium heat until lightly golden, tossing regularly, then remove and finely slice.
Drain the peppers and open out flat, then char on the hot grill until bar-marked on one side only. Remove and slice ½-inch thick.
Finely slice the parsley stalks, pick the leaves, then toss with the fava beans, peppers, 1½ tablespoons of extra virgin olive oil, and 1 tablespoon each of red wine vinegar and brine from the pepper jar. Taste, season to perfection with sea salt and black pepper, and divide between your plates.
Finely shave over the cheese with a vegetable peeler, drizzle with 1 teaspoon of extra virgin olive oil, scatter over the almonds, and serve.

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.

Kimchi Fried Rice🌐

Ginger makes a great addition to this dish; saute it along with the garlic. To fancy the dish up a bit, serve it with a sunny-side up egg over the top.

Total time: 15 min

Servings: 2

Equipment: Stove

1 c. Cooled Sticky Rice
1 Green Olives
1 tbsp. Cooking Oil
2 Garlic Cloves, very thinly sliced
1/2 c. Kimchi
1 tbsp. Soy Sauce
1/8 tsp. Salt & Black Pepper

Cut the scallions in half to separate the dark-green tops from the whites. Cut the roots off the white parts, leaving as much of the scallion as possible, then cut the whites into 1-inch lengths and set aside. Slice the green tops as thinly as you can on a slight angle and set those aside.
Warm a large nonstick skillet or wok over high heat. Add the oil, scallion whites, and garlic and sauté for 1–2 minutes. Add the kimchi and cook for another 1–2 minutes.
Add the rice to the pan and let it cook for 1–2 minutes without stirring, then stir and let it sit for another 1–2 minutes. Pour the soy sauce into the pan and stir until it's evenly distributed.
Season the fried rice with salt and pepper, garnish with the sliced scallion greens, and serve.

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.

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.

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.

Sweet Pea Orecchiette🌐

From Jamie Oliver's 5 Ingredients Mediterranean

Total time: 30 min

Servings: 4

Equipment: Stove

1 c. Boiling Kettle Water
5/4 lb. Potatoes
1 c. Green Onions
12 oz. Frozen Green Peas
10 oz. Orecchiette, dried
3 oz. Pecorino Cheese, plus extra to serve
2 tbsp. Olive Oil

Peel the potatoes and chop into ½-inch cubes, trim and slice the scallions, then place in a large non-stick frying pan on a high heat with 2 tablespoons of olive oil and 1 cup of boiling kettle water.
Reduce to a simmer, then cover and cook for 15 minutes, or until the potatoes are just tender, adding the peas for the last 5 minutes, stirring occasionally.
Meanwhile, cook the pasta in a pan of boiling salted water according to package instructions, then drain, reserving a cupful of starchy cooking water.
Tip the drained pasta into the pea and potato pan, finely grate in the pecorino, then toss together, adding splashes of cooking water to loosen, if needed.
Season to perfection, and finish with an extra grating of pecorino and a drizzle of extra virgin olive oil, if you like.

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.

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.

Sides

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.

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.

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.

Naked Salad Tunisienne🌐

From Jamie Oliver's 5 Ingredients Mediterranean

Total time: 18 min

Servings: 4

1 Small Red Onions
2 Fresh Plum Tomatoes
1 Green Apples
1 English Cucumbers
1 oz. Fresh Mint Leaves
3 tsp. Extra Virgin Olive Oil
2 tsp. Red Wine Vinegar
1/8 tsp. Sea Salt & Black Pepper

Peel the onion, quarter and seed the tomatoes, core the apple and trim the cucumber, then take care to very finely dice everything.
Pick the baby mint leaves and reserve for garnish, then very finely chop the rest, discarding the stems.
Dress everything with 3 teaspoons of extra virgin olive oil and 2 teaspoons of red wine vinegar, then season to perfection with sea salt and black pepper and scatter over the reserved mint leaves. Great served with warm flatbreads.

Raw Kimchi🌐

Total time: 0 min

Servings: 4

4 oz. Kimchi

Enjoy!

Weekly Feast

Shopping List

Prep

Cooked Quinoa🌐

Cooled Sticky Rice🌐

Soaked Mung Beans🌐

Boiling Kettle Water🌐

Breakfast

Panettone French Toast🌐

Super Green Spaghetti🌐

Baked Banana Porridge🌐

Spiced Lentils🌐

Lunch

Tahini Carrot Slaw🌐

Sticky Teriyaki Aubergine🌐

Simple Rice Salad🌐

Fava Bean Salad🌐

Quinoa Tabouli🌐

Kimchi Fried Rice🌐

Linguine w/ Rocket🌐

Dinner

Linguine w/ Avocado, Tomato, & Lime🌐

Curried Mung Bean Soup🌐

Sweet Pea Orecchiette🌐

Pasta Fresca🌐

Pasta w/ Sun-Dried Tomatoes🌐

Sides

Cantaloupe Melon Salad🌐

Steamed Asparagus🌐

Rice🌐

Naked Salad Tunisienne🌐

Raw Kimchi🌐