A Feast a Day

Saucy Bean Baked Eggs🌐

Total time: 20 min

Servings: 2

Equipment: Stove

1 c. Canned Mixed Beans, drained
1 c. Fresh Spinach
4 Eggs
4 oz. Sliced Ham, thinly sliced smoked ham, torn
10 Cherry Tomatoes

To Serve

1 Slices of Rye Bread

Tip the tomatoes and bean salad into an ovenproof frying pan or shallow flameproof casserole dish.
Simmer for 10 mins, or until reduced. Stir in the spinach and cook for 5 mins more until wilted.
Heat the grill to medium. Make four indentations in the mixture using the back of a spoon, then crack one egg in each. Nestle the ham in the mixture, then grill for 4–5 mins, or until the whites are set and the yolks runny.
Serve with rye bread, if you like.

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.

Lunch

Cuban Black Beans Recipe🌐

Store leftover beans refrigerated for up to 4 days.

Total time: 35 min

Servings: 4

Equipment: Stove

1 Large Yellow Onions
1/2 Green Bell Peppers
6 Garlic Cloves
1/4 Fresh Jalapeño Chilies
2 tbsp. Salted Butter
1 tbsp. Olive Oil
30 oz. Canned Black Beans
2 tsp. Oregano
1 tsp. Cumin
1 tsp. Kosher Salt

To Serve

2 c. Rice

For Garnish

1 tbsp. Fresh Cilantro

Start the rice, according to the package instructions.
Mince the onion and garlic. Dice the pepper into small pieces.
Remove the ribs and seeds from the jalapeño pepper and mince it.
Use a strainer to drain the black beans over a bowl, reserving the can liquid.
In a large skillet, heat the butter and olive oil over medium high heat.
Once melted, add the onion, bell pepper, jalapeño pepper, and garlic. Cook for 10 minutes, stirring occasionally until the onions are translucent and lightly browned.
Add the beans, oregano, cumin, and kosher salt and stir to combine. Add ½ cup of the liquid from the black beans. Simmer 15 minutes until beans are tender.
Chop the cilantro. Serve the black beans warm with rice and garnish with the chopped cilantro.

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!

Spinach & Strawberry Salad🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz

Total time: 10 min

Servings: 3

1 c. Fresh Strawberries, diced
1 c. Cucumbers, peeled and diced
1 Avocados, pitted, peeled and diced
3 c. Fresh Baby Spinach, chopped
1/4 c. Pumpkin Seeds
1 tbsp. Balsamic Vinegar

Add all ingredients into a salad bowl, toss, and enjoy.

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.

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.

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.

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.

Dinner

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.

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.

Rummaniyeh🌐

From Jamie Oliver's 5 Ingredients Mediterranean

Total time: 60 min

Servings: 4

Equipment: Broiler & Stove

2 Eggplants
4 Garlic Cloves
1 tbsp. Baharat Spice Mix
6 Brown Lentils, dried
1 Large Pomegranate, ripe

Quarter the eggplants, then cook for 6 minutes under a hot broiler, or until softened and lightly charred, turning regularly. Remove to a board and roughly chop.
Peel and finely slice the garlic, plate it in a large non-stick frying pan on a medium heat with 1 tablespoon of olive oil and fry until lightly golden, then remove half to a plate for garnish.
Add half the chopped eggplant to the pan with the rest of the garlic, along with the spice mix, cook for a few minutes, then add the lentils and 6 cups of water.
Halve the pomegranate, then, holding one half cut-side down in the palm of your hand, bash the back with a spoon so all the seeds tumble out into a bowl and a good squeeze of juice. Squeeze the rest of the juice into the pan, then simmer on medium for 45 minutes, or until the lentils are tender.
When the time's up, add the rest of the eggplant and most of the pomegranate seeds to the pan, stir well, then taste and season to perfection with sea salt and black pepper. Divide between plates, scatter with the crispy garlic and remaining pomegranate seeds, and finish with a drizzle of extra virgin olive oil, if you like. Delicious served with pita bread and fresh herbs, if you have any.

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.

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.

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

Apples and Peanut Butter🌐

Total time: 1 min

Servings: 2

2 Apples, sliced
8 tbsp. Creamy Peanut Butter

Dip the apples in the peanut butter. Enjoy!

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.

Roasted Vegetables🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz

Total time: 45 min

Servings: 6

Equipment: Oven

4 c. Mixed Roasting Vegetables, such as peppers, mushrooms, broccoli, onion
1 tbsp. Cooking Oil
1 tsp. Dried Oregano
1 tsp. Dried Parsley
1 tsp. Onion Powder
1 tsp. Garlic Powder
1/8 tsp. Sea Salt & Black Pepper, to taste

Preheat the oven to 400°F.
Chop the veggies into uniform pieces (about 1–2 inches in diameter), and place in a large bowl.
To the bowl, add the remainder of the ingredients, and toss to coat.
Line a baking sheet with parchment paper and add veggies to the sheet.
Bake for 30–35 minutes, until veggies are tender and golden brown on the edges.
Remove the vegetables from the oven and let cool slightly before serving.

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

Rice🌐

Boiling Kettle Water🌐

Cooked Quinoa🌐

Soaked Mung Beans🌐

Breakfast

Saucy Bean Baked Eggs🌐

Super Green Spaghetti🌐

Spiced Lentils🌐

Lunch

Cuban Black Beans Recipe🌐

BPA-Banishing Fruit Salad🌐

Spinach & Strawberry Salad🌐

Dal🌐

Simple Rice Salad🌐

Tahini Carrot Slaw🌐

Lemony Zucchini Linguine🌐

Dinner

Sweet Pea Orecchiette🌐

Quinoa Tabouli🌐

Rummaniyeh🌐

Curried Mung Bean Soup🌐

Spaghetti w/ Lemon🌐

Linguine w/ Avocado, Tomato, & Lime🌐

Sides

Apples and Peanut Butter🌐

Colcannon🌐

Roasted Vegetables🌐

Cucumber Salad🌐