26healthy and handy 5-minute meals - amazon s3 · this delicious salad can be eaten anytime you...

BY YURI ELKAIM

Healthy and Handy26

"5-Minute Meals"

Copyright © 2016 and beyond by Elkaim Group International, Inc.

All rights Reserved

No portion of this book may be used, reproduced, or transmitted in any form or by any means, electronic or mechanical, including fax, photocopy, recording, or any information storage and retrieval system by anyone but the purchaser for their own personal use. This manual may not be reproduced in any form without the express written permission of Elkaim Group International, Inc, except in the case of a reviewer who wishes to quote brief passages for the sake of a review written for inclusion in a magazine, newspaper, or journal, and all of these situ-ations require the written approval from Elkaim Group International, Inc. prior to publication.

The information in this book is for educational purposes only.

The information in this book is based on personal expe-rience, years of research, and my subjective interpreta-tion of available research. It is not medical advice and not meant to replace consulting with a medical doctor.

* 2 *© Elkaim Group International, Inc. 26 Healthy and Handy “5-Minute Meals”

Let’s be honest… Being hungry isn’t fun (it's a scientific fact). So why spend hours cooking a gourmet

feast when a nutritious and delicious meal could be only 5 minutes away?

Skip the grumbling tummy and cranky guests and serve up any one of these 26 healthy and satisfying meals at any time of the day…in just 5 minutes from start to satisfied :)

That means:Your metabolism will be rewired to burn fat thanks to these nourishing, high protein snacks…

You’ll NEVER have to rely on fast food or fattening junk ever again… these delicious snacks will keep you going for hours…

If you’ve got kids, you can finally feel like a HERO for having great snack options for them that won’t turn them into crazy little monsters!

Finally, healthy snacking made easy and delicious.

Enjoy :)

Your friend and coach,

Yuri Elkaim

NYT bestselling author, The All-Day Energy Diet

and The All-Day Fat Burning Diet

Head Honcho, YuriElkaim.com


Contents

Salads 51. Green Detox Salad 5

2. Chickpea Mediterranean Salad 6

3. Lemoney Arugula Lentil Salad 7

4. 5-Min Zoodle Pasta Salad 8

5. Chickpea and Black Bean Tabbouleh 9

6. Tuna Salad Boats 10

Soup 117. Buddha Soup 11

8. No-Cook Ginger Carrot Soup 12

9. Thai Pink Ginger Soup 13

Wraps 1410. Collard Hummus Wraps 14

11. Black Bean and Sweet Potato Lettuce Wraps 15

12. Turkey Avocado Protein Plate 16

13. Roast Beef Wraps 17

14. 5-Min Lentil Street Tacos 18

15. Crunch Garden Lettuce Wraps 19

16. High Protein Lunchbox 20

Bowls 2117. Summer Salad Bowl 21

18. 5-Min Quinoa Sushi Bowl 22

19. Avocado Lime Black Bean Bowl 23

20. Quinoa Lunch Bowl 24

21. Sweet Potato Quinoa Slaw Bowl 25

22. Quinoa Hummus Bowl 26

23. Microwave Veggie Protein Quiche 27

24. Pesto Lunch Bowl 28

25. Sweet and Savory Asian Rice Bowl 29

26. Mediterranean Quinoa Bowl 30

Salads1. Green Detox Salad

This delicious salad can be eaten anytime you need a fresh, light, nutrient-packed meal. You’ll love all the greens along with apple cider vinegar,

chia seeds and crunchy sunflower seeds. Enjoy any day when you feel hungry, but also want to feel better in your body.

YIELD: 1 SERVING PREP TIME: 5 MINUTES TOTAL TIME: 5 MINUTES

4 Brussels sprouts, finely chopped

1 cup finely chopped baby kale

1 cup finely chopped spinach

1 cup finely chopped broccoli

½ cup finely chopped watercress

2 green onions, finely chopped

3 Tbsp Bragg’s Apple Cider Vinegar

3 Tbsp olive oil (or melted coconut oil)

1 Tbsp chia seeds

2 Tbsp raw sunflower seeds

Sea salt and fresh-ground pepper

½ fresh lemon (if desired)

1. Toss all ingredients together. Salt to taste. If desired, drizzle fresh lemon juice over the top before serving.


2. Chickpea Mediterranean Salad This delicious chickpea salad uses tons of fresh veggies and plenty of fresh herbs for

a protein-filled, gluten free salad that is also perfect for on-the-go lunches. Throw this tasty salad together when you’re running low on time but craving something flavourful.

YIELD: 4–6 SERVINGS PREP TIME: 5 MINUTES TOTAL TIME: 20 MINUTES

1 can low-sodium chickpeas, drained and rinsed

1 can (14 oz) of marinated artichokes, chopped

½ of 1 English cucumber, diced

1 vine tomato, diced

½ cup sliced kalamata olives

1 cup cooked quinoa

2 Tbsp fresh basil, chopped

2 Tbsp fresh parsley, chopped

1 lemon, juiced

½ teaspoon salt

¼ teaspoon black pepper

1. Chop and prepare vegetables. Drain can of chickpeas and rinse. Toss all ingredients together with lemon juice, salt and pepper. Let sit for at least 15 min for flavours to mingle, then serve and enjoy.


3. Lemoney Arugula Lentil Salad Creamy lentils taste incredible when paired with the bright zing of fresh lemon juice.

YIELD: 2 SERVINGS PREP TIME: 5 MINUTES TOTAL TIME: 5 MINUTES

FOR THE DRESSING

4 Tbsp olive oil

1 Tbsp stone ground mustard

2 Tbsp raw honey

2 Tbsp lemon juice

Pinch of salt and pepper

FOR THE SALAD

½ cup lentils

¼ of medium sized onion finely minced

4 cups of arugula

10 cherry tomatoes

½ cup of cashews

1. Whisk salad dressing together.

2. Toss lentils and onion in dressing.

3. Top arugula with lentil mixture, tomatoes, and cashews.


4. 5-Min Zoodle Pasta SaladIf you don’t have a spiralizer, you can make this salad quickly

and easily with an inexpensive julienne peeler, as well.


1–2 medium zucchinis

1–2 Tbsp organic vegan pesto (watch the labels! Many have parmesan or other dairy in them)

Arugula

Pine nuts

Cherry tomatoes, cut in half

1. Spiralize zucchinis.

2. Toss zoodles with pesto in large bowl. Plate with arugula, chopped pine nuts and cherry tomatoes.


5. Chickpea and Black Bean Tabbouleh This chickpea and black bean tabbouleh is a high-protein spin on a Mediterranean classic.

Filled with fresh parsley, red pepper, tomatoes and green onions, this salad is high on flavour and will save you time on prep in the kitchen.


2 cups parsley, chopped

1 can low-sodium black beans, drained and rinsed

1 can low-sodium chickpeas, drained and rinsed

½ cup red pepper, finely diced

1 vine tomato, diced

3 green onions, chopped

1 Tbsp extra-virgin olive oil

1 lemon, juiced

½ teaspoon salt

¼ teaspoon pepper

1. Chop and prepare vegetables, and drain and rinse beans. Toss ingredients all together and let flavours mingle for at least 15 minutes being serving.


6. Tuna Salad BoatsQuick, simple, and full of delicious flavor, cucumbers are sliced and seeded, then stuffed with tuna salad (or quinoa, if you prefer a vegetarian option).

This is a great on-the-go lunch. Enjoy!


⅓ cup wild albacore tuna or ½ cup cooked quinoa

1 Tbsp olive oil


2 Tbsp purple onion, finely chopped

½ cup plain coconut or almond milk yogurt

1 teaspoon dill (fresh or dried)

Salt and pepper to taste

½ cucumber, sliced lengthwise and seeded

1. In a small bowl, mix together tuna (or quinoa), olive oil, vinegar, onion, yogurt, and dill. Mix until well combined. Salt and pepper to taste. Spoon mixture into the center of a cucumber. Serve and enjoy.


Soup7. Buddha Soup

A simple soup of white beans in a garlic broth, topped with parsley and sliced avocado.


2 teaspoons of coconut oil

2 cloves of garlic, minced

1 (15 oz) can of white beans, drained and rinsed

2 cups organic chicken or vegetable broth

½ avocado, thinly sliced

1Tbsp chopped parsley


1. Heat the coconut oil in a small pot over medium heat. Add the garlic and cook for 1–2 minutes. Add the beans, broth and salt and pepper to taste; bring to a simmer.

2. Cook for 1–2 minutes or until beans are heated through.

3. Serve the soup topped with sliced avocado, chopped parsley and more salt and pepper to taste if desired.


8. No-Cook Ginger Carrot Soup Another recipe that requires an industrial-strength blender. If you don’t have one, you can cook the carrots. But, if you’d like to enjoy the energy benefits of uncooked

carrots, you’ll be amazed how a hi-speed blender (like a Vitamix or Blendtec) makes quick work of this deliciously simple dish!


3 carrots, cleaned

1 can coconut milk (or 2 cups veggie broth OR coconut water)

1 lime (skin removed)

1″ piece fresh ginger (skin removed)

1 Tbsp tamari

1 Tbsp raw honey, agave, or maple syrup

¼ cup red bell pepper, chopped

2 Tbsp pumpkin seeds or sunflower seeds

3 Tbsp coconut milk yogurt (optional)

1. Place carrots, coconut milk, lime, ginger, tamari, and honey in a hi-speed blender.

2. Blend until very pureed, add water if desired until preferred consistency is achieved. If you're working with a Vitamix, running the blender for 3–5 minutes will heat the soup up. Feel free to run the blender until it's the perfect temperature, or serve it cool. It's delicious either way.

3. Top with red bell pepper and pumpkin seeds.

4. If desired, swirl coconut yogurt into the soup for extra color and flavor.

5. Serve and enjoy!


9. Thai Pink Ginger Soup If want to enjoy the energy benefits of uncooked carrots, you’ll love this recipe.

A hi-speed blender (like a Vitamix) makes quick work of this deliciously simple dish! If you don't have an industrial-strength blender, cooking the carrots first is a great option.


2 carrots, cleaned

1 red bell pepper

1 can coconut milk (or 2 cups veggie broth OR coconut water)

1 lime (skin removed)

1″ piece fresh ginger (skin removed)

2 Tbsp Bragg’s Liquid Aminos or tamari

1 Tbsp tahini

1 Tbsp raw honey, agave, or maple syrup

¼ cup red bell pepper, chopped

¼ cup basil or lemon basil, chopped

2 Tbsp pumpkin seeds or sunflower seeds

3 Tbsp coconut milk yogurt (optional)

1. Place carrots, red bell pepper, coco-nut milk, lime, ginger, aminos, tahini, and honey in a hi-speed blender.

2. Blend until very pureed, add water if desired until preferred consistency is achieved.

3. Top with red bell pepper, chopped basil, and pumpkin seeds. If desired, swirl coconut yogurt into the soup for extra color and flavor. Serve and enjoy!


Wraps 10. Collard Hummus Wraps

Forget the tortilla! You can make a delicious wrap that doesn’t spike your blood sugar with energy-sapping gluten-laden carbs!

Giant collard green leaves make a perfect veggie wrap. You can serve them raw, or if you prefer a softer wrap, steam them gently

for 3–5 minutes before filling, wrapping, and enjoying!


1 large collard green leaf

3 Tbsp prepared organic hummus

¼ cups sprouts

½ carrot, grated

¼ red bell pepper, sliced into thin strips

¼ small cucumber, sliced into thin strips

2 Tbsp purple onions, finely diced

1. With a sharp knife, gently remove the lower, thick part of the collard green stem. Simply run your knife along the spine of the stem, slicing it flat until it’s level with the collard leaf. Discard stem.

2. Spread hummus along the center of the collard leaf. Top with sprouts, carrot, bell pepper, cucumber, and onions. Fold two ends of the collard leaf toward the center of the leaf, then roll the leaf burrito-style so the two folded ends create a fully enclosed wrap. Wrap in plastic wrap and save for later, or slice in half and serve immediately. Enjoy!


11. Black Bean and Sweet Potato Lettuce Wraps

These vegan, paleo, and gluten-free Sweet Potato and Black Bean Lettuce wraps are a delicious, simple, fresh dinner that everyone will love.


1 baked sweet potato, peeled and diced


1 Tbsp liquid coconut oil

1 (15 ounce) can black beans

¼ cup purple onions, finely chopped

1 avocado, diced

1 tomato, diced

¼ cup fresh cilantro

12 romaine lettuce leaves

Salt and pepper

1. In a bowl, mix together diced sweet potatoes, apple cider vinegar, coconut oil, black beans, onions, avocado, tomato and cilantro. Salt and pepper lightly. Top romaine leaves with sweet potato and black bean mixture. Enjoy like a taco!

OPTIONAL TOPPING:

If you enjoy sour cream, here is a tasty, healthier alternative. I recommend prepping the cream ahead of time with this one. When it’s time to eat, just spoon on top of your lettuce tacos and enjoy.

Chili Cream⅓ cup coconut cream

juice of 1 lime

½ teaspoon chili powder

¼ teaspoon cumin

1. Prepare the chili cream sauce by stirring together coconut cream, lime juice, chili powder, cumin and a pinch of salt. Mix together. Set aside.


12. Turkey Avocado Protein PlateA simple yet flavorful protein packed meal that can be assembled in minutes.


1 avocado, peeled, pitted and cut into 8 wedges

8 small slices of all natural turkey lunch meat

Freshly ground black pepper

1 ½ cups mixed berries

¼ cup raw almonds

1. Wrap one slice of turkey around each avocado wedge; season with pepper to taste.

2. Place 4 turkey wrapped avocado wedges, ¾ cup berries and 2 tablespoons of almonds on each plate. Serve.


13. Roast Beef WrapsThin slices of roast beef wrapped around slices of crisp and colorful vegetables.

You can substitute turkey instead of roast beef if you prefer.


1 cup of vegetables cut into thin matchsticks, such as carrots, red bell peppers, yellow bell peppers and cucumber.

4 thin slices of all natural roast beef (can also use turkey)

8 chives for tying the bundles (optional)

1. Cut each slice of roast beef in half lengthwise. Place approximately 2 tablespoons of vegetable matchsticks onto one end of the meat then roll up. Tie with chives if desired.


14. 5-Min Lentil Street TacosUsing pre-cooked lentils makes this meal a super fast lunch, with a spicy kick from the taco seasoning, and a hearty crunch from the cool lettuce leaves instead of traditional tortillas!


1 cup cooked lentils

1 Tbsp gluten-free taco seasoning

2 teaspoon extra virgin olive oil

4 leaves romaine lettuce

½ cup purple onion, sliced thin

½ cup fresh cilantro, roughly chopped

1. In a small bowl, stir together lentils, taco seasoning, and olive oil until thoroughly combined. Divide between leaves of romaine lettuce, then top with onion and cilantro and serve immediately.


15. Crunch Garden Lettuce WrapsThe perfect snack, these lettuce wraps pack a dose of protein in the hummus,

paired perfectly with crunchy, crisp cool vegetables!


1 cup prepared organic hummus

1 cup red bell pepper, seeded and cut into thin strips

1 cup cucumber, sliced and quartered

½ cup carrots, shredded

4 leaves romaine lettuce

1. Divide hummus between the four leaves of romaine lettuce, then top with red bell pepper, cucumber, carrots, and enjoy!


16. High Protein LunchboxKeep your energy high for the rest of the day with this protein-packed lunchbox

filled with deliciously simple eats that is ready to go in just five minutes!


1 hard-boiled egg

½ cup chickpeas, drained and rinsed

½ cup cherry tomatoes, quartered

½ cup sprouts

½ avocado, sliced

Juice of ½ lemon

2 Tbsp olive oil

Salt & pepper, to taste

1. In a small lunchbox, add egg, chickpeas, tomatoes, sprouts, and avocado. Whisk together lemon juice, olive oil, and salt and pepper. Pour over the lunchbox contents and enjoy!


Bowls17. Summer Salad Bowl

Fresh berries, avocado and white beans are combined with arugula and tossed in a cilantro vinaigrette for an easy meal.


4 cups arugula

1 cup mixed fresh berries

½ cup canned white beans, drained and rinsed

½ avocado, thinly sliced

FOR THE DRESSING


2 Tbsp olive oil

2 teaspoons raw honey

2 teaspoons finely chopped cilantro


1. Divide the arugula between two bowls and top with berries, beans and avocado.

2. In a small bowl whisk dressing. Drizzle over the bowl and serve.


18. 5-Min Quinoa Sushi BowlWith a little bit of advance preparation, you can make this tasty sushi bowl in 5 minutes flat.

It's faster and less expensive than takeout, but just as tasty!


1 cup quinoa, cooked

1 ripe tomato, diced

1 small filet of salmon or tuna, sushi-grade

1 avocado, diced

FOR THE DRESSING

1 Tbsp sesame oil


3 Tbsp tamari or Bragg’s Liquid Aminos

Juice and zest of 1 lime

2 scallions, finely diced

1. Place quinoa in a serving bowl. Top with diced tomatoes, diced salmon and avocado.

2. In a small bowl, whisk together dressing. Drizzle over bowl.

3. Serve and enjoy!

Notes: Sushi-grade salmon can usually be found in organic food groceries. Ask the meat counter or sushi counter managers to show you which of their options are sushi grade, or sear the meat until fully cooked as a safe alternative.


19. Avocado Lime Black Bean BowlPacked with protein and ready in minutes, this flavorful bowl features the bright,

vibrant flavors of classic Mexican cuisine!


1 can (15 oz) black beans, drained and rinsed

½ cup purple onion, diced


1 small avocado, sliced thin

Juice of ½ Lime


1. In a medium-sized bowl, toss together the black beans, onion, and tomatoes with the lime juice, salt and pepper. Gently fold in the avocado, adjust seasoning to taste, and serve immediately.


20. Quinoa Lunch Bowl This super simple lunch bowl is filled with hearty flavors while providing

a filling meal in just a few minutes time!


1 cup cooked quinoa

½ cup cucumber, sliced and quartered

½ cup kalamata olives

⅓ cup purple onions, sliced thin

⅓ cup organic jarred bruschetta

salt & pepper, to taste

FOR THE DRESSING

Juice of ½ lemon

2 Tbsp olive oil

2 teaspoon fresh parsley, roughly torn


1. In a small bowl, add the quinoa, then top with the cucumber, olives, purple onion, and bruschetta.

2. Whisk together dressing. Drizzle over the quinoa bowl, stir gently to combine, and enjoy!


21. Sweet Potato Quinoa Slaw BowlDicing the sweet potato before microwaving will help it cook faster,

bringing this dish together in just a few minutes, with the help of pre-cooked quinoa!


1 small sweet potato, diced

1 cup cooked quinoa

1 cup coleslaw mix, without sauce

½ cup green onions, chopped

FOR THE DRESSING

1 Tbsp Bragg's Liquid Aminos

2 teaspoon sesame oil

Drizzle pure maple syrup

1. Place the diced sweet potato in the microwave for 5 minutes, or until sweet potato is hot and tender.

2. Meanwhile, whisk together dressing.

3. in a medium-sized bowl, combine the quinoa, coleslaw mix, and green onions. Top with cooked sweet potatoes. Drizzle dressing over, stir gently to combine and serve immediately.


22. Quinoa Hummus BowlLet your tastebuds travel to the Mediterranean with this tasty Quinoa Hummus Bowl

filled with simple, delicious ingredients, and ready to devour in minutes!


1 cup cooked quinoa

½ cup prepared organic hummus

½ cup chickpeas, drained and rinsed


⅓ cup purple onions, sliced thin

½ cup arugula, loosely packed


1. In a small bowl, add quinoa. Top with hummus, chickpeas, tomatoes, onions, and arugula. Season with salt and pepper, stir gently to combine and enjoy!


23. Microwave Veggie Protein Quiche This quiche cooks quickly with the help of the microwave.


½ cup of frozen spinach, thawed and squeezed dry

½ cup of very thinly sliced mushrooms or diced bell pepper

3 eggs

3 Tbsp almond milk


Cooking spray

OPTIONAL:

Sliced tomatoes and chopped parsley

1. Place the mushrooms or bell pepper with 2 teaspoons of water in a large mug, microwave safe ramekin or small baking dish. Cover with plastic wrap and microwave for 1 minute. Drain off any excess water.

2. In a small bowl whisk together the eggs, spinach, mushrooms, almond milk and salt and pepper to taste.

3. Divide the egg mixture between 2 large mugs or ramekins coated in cooking spray; alterna-tively you can pour all of the egg mixture into a small microwave safe baking dish.

4. Cover with a paper towel and microwave on high for 3 minutes or until eggs are fully cooked. Top with sliced tomatoes and parsley if desired.

5. Stovetop directions: Heat a small pan over medium high heat. Coat the pan with cooking spray and cook the mushrooms or pepper for 1–2 minutes or until softened. In a small bowl mix together the eggs, almond milk, spinach and salt and pepper to taste. Pour the egg mixture over the mushrooms in the pan.

6. Cook for 3 minutes or until egg mixture has set. Top with sliced tomatoes and parsley if desired.


24. Pesto Lunch BowlDeliciously simple, this Pesto Lunch Bowl is full of wholesome ingredients

and flavors to satisfy lunchtime cravings!


1 cup cooked quinoa

1 soft-boiled egg

½ avocado, sliced

⅓ cup prepared organic pesto

¼ cup pine nuts


1. In a small bowl, add the quinoa, then top with egg, avocado, pesto, pine nuts, salt and pepper. Stir gently to combine and enjoy!


25. Sweet and Savory Asian Rice BowlPerfect for lunch or dinner, this nourishing brown rice bowl

is heartier than a salad, but just as healthy.


3 cups baby kale

¼ cup fresh cilantro, chopped

½ cup cooked brown rice (warmed)

¼ sweet red pepper, cut into thin slices

¼ cup pickled or fermented beets

½ cup cucumber, diced

½ avocado, diced (optional)

1 Tbsp raw seeds (pumpkin, sunflower, chia, hemp)

FOR THE DRESSING

1 Tbsp toasted sesame oil

1 Tbsp melted coconut oil

1 Tbsp organic maple syrup

1 Tbsp tamari or coconut aminos


1. In a small bowl, add brown rice, red peppers, beets, cucumber and avocado. Top with kale and cilantro.

2. Whisk together dressing and drizzle over the bowl.

3. Enjoy immediately.


26. Mediterranean Quinoa Bowl This simple salad is reminiscent of tabbouleh.

With savory and sweet mixed in, it's a simple high-protein dish. Perfect for lunch or dinner.


2 cups cooked quinoa

¼ cup raisins

½ cup kalamata olives, halved

½ cucumber, chopped

½ red pepper, diced

1 pint mini tomatoes, halved (or 2 medium)

¼ red onion, diced

FOR THE DRESSING:

¼ cup flax oil

2 Tbsp olive oil


¼ teaspoon sea salt

1. Combine the quinoa and all the bowl ingredients in a large bowl.

2. Whisk together dressing and drizzle over the bowl. Mix to combine, adjusting seasoning to taste.

3. Serve and enjoy!


26healthy and handy 5-minute meals - amazon s3 · this delicious salad can be eaten anytime you...

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