A Feast a Day

Everything Seasoning🌐

aka: Everything (but the) Bagel Seasoning.

Total time: 5 min

Servings: 2 oz.

2 tsp. Light Sesame Seeds
1 tsp. Dark Sesame Seeds
1/2 tsp. Flaky Sea Salt | Coarse Sea Salt
1 tsp. Garlic Powder
1 tsp. Onion Powder

In a small bowl, mix all of the ingredients together.
Store in an airtight container.

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

Parmesan Potato Waffle🌐

Total time: 20 min

Servings: 2

Equipment: Stove & Waffle Maker

2 tbsp. Everything Seasoning
2 Yukon Gold Potatoes
1/8 tsp. Sea Salt, to taste
2 tbsp. Parmesan Cheese, shaved
1 tsp. Cooking Oil
2 Eggs
1 Avocados, ripe, sliced
1 tsp. Tabasco Sauce | Chili Crisp
2 tbsp. Chives | Green Onions, chopped

Place a small pot of water on high heat. Add potato. Boil potato until a fork goes in easily, remove from water. (this usually takes 10 minutes or so)
Set waffle maker on med/high heat, set the potato in the center, smash with spatula or flat bottom of a glass (don't press super flat, just flat enough that the cheese stays put) sprinkle with sea salt, add Parmesan cheese and immediately close the waffle maker. Allow to cook until very crispy.
While you wait, heat a small pan. When hot add butter or olive oil, add egg, sprinkle with bagel seasoning, and fry to your liking.
When waffle is crispy, remove, top with avocado, and egg. Garnish with Tabasco and chives if desired.

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

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.

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.

Lemony Zucchini Linguine🌐

From Jamie Oliver's 5 Ingredients

Total time: 15 min

Servings: 2

Equipment: Stove

5 oz. Linguine
2 Fresh Mixed-Color Zucchini
1 tbsp. Olive Oil
1/2 oz. Fresh Mint Leaves
1 oz. Parmesan Cheese
1 Lemons
1 tsp. Extra Virgin Olive Oil

Cook the pasta in a pan of boiling salted water according to package instructions, then drain, reserving a cupful of cooking water.
Meanwhile, slice the zucchini lengthways, then again into long matchsticks with good knife skills or using the julienne cutter on a mandolin (use the guard!).
Place a large non-stick frying pan on a medium-high heat with 1 tablespoon of olive oil, then add the zucchini. Cook for 4 minutes, tossing regularly, while you finely slice the mint leaves, then stir them into the pan.
Toss the drained pasta into the zucchini pan with a splash of reserved cooking water.
Finely grate in most of the Parmesan and a little lemon zest, squeeze in all the juice, toss well, then taste and season to perfection with sea salt and black pepper.
Dish up, finely grate over the remaining Parmesan, and drizzle with 1 teaspoon of extra virgin olive oil before tucking in.

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.

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.

Versatile One-Pan Veggies🌐

Total time: 20 min

Servings: 4

Equipment: Stove

1 tsp. Ghee
1/2 Onions, diced
2 tsp. Garlic Cloves, minced
2 c. Dry Cauliflower Rice
2 c. Fresh Spinach, finely chopped or chiffonade
1 tbsp. Turmeric
1/8 tsp. Sea Salt & Black Pepper

Heat a large skillet or wok over low-medium heat. Add the ghee and allow it to melt.
Add the garlic and onion. Stir intermittently until translucent.
Add the cauliflower rice. Stir intermittently for 5–10 minutes, until cauliflower is tender.
Add the spinach and stir until just wilted. Remove from heat.
Add in the turmeric and stir to combine.
Season with salt and pepper and serve.

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.

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.

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.

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.

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 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.

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.

Sides

Tropical Scented Fruit Salad🌐

For fabulous flavour and colour, try using three small blood oranges and three ordinary oranges.

Total time: 20 min

Servings: 3

Equipment: Refrigerator

8 oz. Fresh Strawberries, hulled and halved (2 cups)
2 Oranges, peeled and segmented
1 Passion Fruit
1/3 c. White Wine, medium dry or sweet

To Serve

1 tbsp. Heavy Whipping Cream, flavored with ginger

Put the hulled and halved strawberries and peeled and segmented oranges into a serving bowl. Halve the passion fruit and use a teaspoon to scoop the flesh into a bowl.
Pour the wine over the fruit and toss gently. Cover and chill in the refrigerator until ready to serve with the flavoured whipping cream.

Heirloom Tomato and Beet Salad🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz

Total time: 60 min

Servings: 2

Equipment: Oven

2 tsp. Olive Oil
2 Mixed-Color Beets
2 Heirloom Tomatoes, chopped
1 tbsp. Fresh Basil Leaves
1 Garlic Cloves, minced superfine
3 tbsp. Balsamic Vinegar
1/8 tsp. Sea Salt & Black Pepper, to taste

Preheat the oven to 375°F.
Rub 1 teaspoon of olive oil over the whole beets and roast in the oven for 40 minutes to 1 hour, until just tender when pierced. Set aside to cool for 10 minutes.
Toss the tomatoes with the basil, remaining 1 teaspoon of olive oil, garlic, and balsamic vinegar in a salad bowl.
Peel and chop the cooked beets and add to the salad bowl, tossing to coat with the dressing and seasoning.

Sauteéd Zucchini🌐

Total time: 10 min

Servings: 2

Equipment: Stove

1 tsp. Olive Oil
1 Fresh Zucchini
1 Garlic Cloves, crushed
1/8 tsp. Salt & Black Pepper, to taste
1/4 Lemons, juiced, to taste

Heat the oil in a large skillet or frying pan over medium-high heat.
Wash and dry the zucchini, then slice into ⅓-inch thick slices.
Sauté the zucchini for 7–10 minutes, tossing regularly to ensure even cooking.
Add the crushed garlic and cook for another minute then season with salt, pepper, and lemon.

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.

Weekly Feast

Shopping List

Prep

Everything Seasoning🌐

All-Purpose BBQ Sauce🌐

Cooked Quinoa🌐

Breakfast

Parmesan Potato Waffle🌐

Baked Banana Porridge🌐

Spiced Lentils🌐

Super Green Spaghetti🌐

Lunch

Linguine w/ Rocket🌐

Black Bean Fajita Skillet🌐

Lemony Zucchini Linguine🌐

Spaghetti w/ Lemon🌐

Summer Watermelon Salad🌐

Versatile One-Pan Veggies🌐

Dal🌐

Dinner

Pulled Pork🌐

Quinoa Tabouli🌐

Sticky Teriyaki Aubergine🌐

Creamy Pasta w/ Asparagus & Peas🌐

Pasta w/ Sun-Dried Tomatoes🌐

Linguine w/ Avocado, Tomato, & Lime🌐

Sides

Tropical Scented Fruit Salad🌐

Heirloom Tomato and Beet Salad🌐

Sauteéd Zucchini🌐

Cucumber Salad🌐