fresh food fast: 5-ingredient meals · 2016-04-29 · "5-ingredient meals" fresh food...

* 1 *© Elkaim Group International, Inc. Fresh Food Fast: 23 “5-Ingredient Meals”

BY YURI ELKAIM

"5-IngredientMeals"

Fresh Food Fast:


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.


The simple solution is often the best one

I get it…

There’s nothing worse than finding a great looking recipe (finally) only to discover it requires double-digit ingredients, two of which you’ve never heard of.

The GOOD NEWS is that it doesn’t have to be that way because delicious, healthy dishes can be crafted

with just 5 ingredients or less. Skeptical? You won’t be after you make

the 23 5-ingredients recipes in this cookbook…

You’ll save time in the kitchen with less food prep and clean-up…

You’ll save money at the grocery store since you won’t need as many ingredients…

The simplicity of these meals will make you feel like a pro chef instead of feeling lost

in your own kitchen!

You excited yet? Let’s jump in!

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

Breakfast 51. Cashew Butter Bread 5

2. 3-Ingredient Protein Pancakes 6

3. 3-Ingredient High-Protein Breakfast Muffins 7

4. Overnight Protein Chia Oats 8

5. 3-Ingredient Crustless Quiche 9

6. Huevos Rancheros 10

7. Satiating Breakfast Bowl 11

8. Paleo Sweet Potato Waffles 12

9. Hearty Breakfast Bowl 13

Lunch & Dinners 1410. 3-Ingredient Veggie Burgers 14

11. 5-Ingredient White Bean Chili 15

12. 2-Ingredient Black Bean Soup 16

13. 3-Ingredient Tuna Salad Lettuce Wraps 17

14. 5-Ingredient Zoodle Ramen 18

15. Garlic Shrimp Stuffed Avocado 19

16. 5-Ingredient Roasted Cauliflower Steaks 20

17. Avocado Chicken Salad 21

18. Roasted Chicken with Herbed Potatoes 22

19. Sausage Filled Squash 23

20. Avocado, Mango and Kale Salad 24

Desserts 2521. 3-Ingredient Chocolate Berry Cups 25

22. Banana Chia Seed Pudding 26

23. Raw Brownies 27

Cashew Butter Bread, page 5

5-Ingredient Zoodle Ramen, page 18


Breakfast1. Cashew Butter Bread

A hearty bread made from cashew butter and eggs, perfect to make avocado toast with!

YIELD: 8 SERVINGS PREP TIME: 5 MINUTES TOTAL TIME: 50 MINUTES

1 cup cashew butter

5 eggs

1 Tbsp Bragg’s Apple Cider Vinegar

¾ teaspoon baking soda

½ teaspoon salt

Cooking spray

1. Coat an 8 × 4.5 inch loaf pan with cooking spray.

2. Place cashew butter and eggs in a food processor and blend until smooth.

3. Add apple cider vinegar, baking soda and salt; process for 30 seconds to combine.

4. Pour batter into the prepared loaf pan.

5. Bake for 45 minutes, then remove from oven and place the pan on a cooling rack. After 5 minutes invert the pan to remove the bread. Cool for at least one hour before serving.

Avocado Toast Option: 1 large ripe avocado (thinly sliced), salt and pepper to taste, 1 teaspoon olive oil, 2 teaspoons chopped parsley


2. 3-Ingredient Protein PancakesThese simple 3-ingredient pancakes are made with healthy ingredients

like organic pumpkin puree, almond flour and eggs. Get creative with this super versatile recipe; many ingredients can be switched out for others, such as applesauce,

baby food puree, almond butter or mashed bananas.

YIELD: 4 SERVINGS PREP TIME: 15 MINUTES TOTAL TIME: 35–40 MINUTES

2 eggs

1 cup almond flour

½ cup well-strained organic pumpkin puree (or substitute ½ cup well-strained organic applesauce, ¼ cup almond butter or 1 mashed banana)

1. Preheat a large frying pan with an oil of your choice (extra virgin olive oil or sunflower, etc.). Meanwhile, mix all ingredients together.

2. Using a ¼ cup measuring cup, pour batter into frying pan and cook for about 3–4 min until bubbles begin to form on on the surface. Flip and cook for another 1–2 min.

3. Serve with fresh berries, pure maple syrup or any of your other favorite toppings.


3. 3-Ingredient High-Protein Breakfast Muffins

These high-protein muffins are the perfect on-the-go breakfast, and use a fraction of the ingredients it normally takes to make this popular baked good.

The bonus? They’re peanut butter and chocolate flavour!

YIELD: 12 MUFFINS PREP TIME: 5 MINUTES TOTAL TIME: 25 MINUTES

2 cups natural, unsalted peanut butter

1 cup cocoa powder

8 eggs

¼ cup honey (optional)

¼ cup Enjoy Life! Mini chocolate chips (optional)

1. Preheat oven to 350 degrees. Mix all ingredients together, stirring to get rid of lumps.

2. Fill greased muffin tins to the top with batter and bake for 18–20 minutes, or until toothpick inserted into muffins comes out clean.


4. Overnight Protein Chia Oats These overnight chia oats are filled with healthy, protein-rich ingredients—a recipe so

easy and transportable that you’ll find it makes a great ready-to-go snack on busy days!

YIELD: 2 SERVINGS PREP TIME: 10 MINUTES TOTAL TIME: 2 HOURS

1 (13.5oz) can coconut milk

¼ cup chia seeds

¼ cup oatmeal or hemp seeds

1 cup sliced strawberries

¼ cup melted almond butter or 2 scoops vanilla protein powder

1. Mix all ingredients together. Place in an airtight container. Refrigerate for at least 12 hours. Enjoy!


5. 3-Ingredient Crustless Quiche This crustless quiche is made with just 3 easy ingredients and is a super versatile

weekend breakfast. Make sure to use high quality parchment paper to ensure the quiche doesn’t stick to the pan.

YIELD: 4–6 SERVINGS PREP TIME: 10 MINUTES TOTAL TIME: 45 MINUTES

6 free range organic eggs

1 cup almond milk

1 zucchini, sliced into halves

Salt & pepper to taste

1. Preheat oven to 325 degrees. Crack and whisk eggs in a large bowl. Add almond milk, salt and pepper and whisk. Carefully stir in zucchini.

2. Line an oven-safe circular pan generously with parchment paper and pour in egg mixture.

3. Cook in the oven for 35 minutes or until quiche has set. Cut into slices and serve.


6. Huevos Rancheros A 3-ingredient meal, you can use your favorite type of organic salsa or even enchilada sauce.

YIELD: 2 PREP TIME: 5 MINUTES TOTAL TIME: 15 MINUTES

1 cup organic salsa

4 eggs

Salt and pepper to taste

1 Tbsp chopped parsley or cilantro

1. Preheat the oven to 400 degrees

2. Divide the salsa evenly among 2 ramekins.

3. Crack two eggs into each ramekin and season with salt and pepper.

4. Bake for 6–8 minutes or to desired level of doneness (whites should be set but yolks should still be soft).

5. Sprinkle with parsley or cilantro and serve.


7. Satiating Breakfast Bowl Breakfast has never been so good! Forget the fast-food sandwiches.

This sausage-filled bowl is absolutely craveable!


½ pork breakfast sausage, casing removed

2 eggs, hard-boiled

1 cup cherry tomatoes, halved

1 avocado, diced

¼ red onion, diced

FOR THE DRESSING

Sea salt and pepper, to taste

Juice of ½ lemons

2 tbsp olive oil

1. Roll the sausage into ½-inch meatballs. Over medium heat, cook and stir until brown on all sides and cooked through. Set aside to drain and cool.

2. Peel the eggs and cut each into quarters.

3. Combine meatballs, eggs, tomatoes, avocado, onion, and dressing into a large mixing bowl and stir until the egg yolks and avocado become a little creamy.

4. Spoon into a serving bowl and enjoy!


8. Paleo Sweet Potato Waffles These savory sweet potato waffles are made with just three basic ingredients.

On top of that, they’re 100% plant based, paleo and satisfying.


FOR THE WAFFLES:

About 1 ½ cups sweet potato, peeled and grated

2 eggs

2 Tbsp coconut flour

1. Preheat waffle iron. In a large bowl, stir together grated sweet potato, one egg, coconut flour and ½ teaspoon salt. Spray waffle iron generously with nonstick spray. Spoon one half of the sweet potato mixture into the center of the waffle iron. Close the lid and cook for 5–8 minutes, or until the waffle begins to turn medium golden brown. Remove waffle and repeat with second half of the batter.

OPTIONAL TOPPING IDEAS:

Poached eggs

Guacamole or diced avocado

Hot sauce (optional)

Sea salt and pepper

Non-stick coconut oil spray

1. Top with poached eggs, avocado or guacamole, scallions and cilantro for an extra-delicious savory dish!

QUICK TRICK:

Here’s a super-quick, vegan shortcut: Purchase a pack of frozen organic sweet potato tater tots. Press 30–40 tots between your waffle iron, cooking until golden. Boom! 1-ingredient sweet potato waffles, made in just five minutes!


9. Hearty Breakfast BowlYou may have never thought of including sauerkraut to your morning meal,

but this recipe will make you think twice! Delicious and savory, you’ll also enjoy the added gut-friendly benefits fo fermented sauerkraut with this recipe.


2 Tbsp coconut oil

1 small sweet potato, peeled

2 eggs

2 handfuls of leafy greens

1 cup sauerkraut

Salt and pepper, to taste

1. Heat coconut oil in a medium skillet over medium-high heat.

2. Slice the sweet potato into ¼ inch round slices. Once the pan is hot add in the sweet potato slices. Sprinkle lightly with salt & pepper and cook for about 3–4 minutes, until they start turning golden brown.

3. Once the sweet potatoes have cooked on one side, flip them over and sprinkle lightly with salt & pepper again. Cook for another 3–4 minutes until both sides are golden brown. When the sweet potatoes are done, set aside in a bowl.

4. Heat another small pan over medium heat for your eggs.

5. Now you’re ready to make up your bowl. Fill it first with the leafy greens, add in the sweet potatoes and sauerkraut.

6. Top it with an egg and enjoy.


Lunch & Dinners10. 3-Ingredient Veggie Burgers

Mashed sweet potatoes and tahini make the perfect paste for these simple veggie burgers filled with delicious black-eyed peas!


1 small sweet potato, diced

1 can (15 oz) black-eyed peas, black or cannellini beans

2 Tbsp tahini

Salt & pepper, to taste

1. Preheat oven to 350 degrees. Microwave the diced potato for about five minutes, or until soft enough to mash. Combine it with the black-eyed peas, tahini, and season with salt and pepper. Form into slider-sized patties and place on a parchment lined baking sheet. Bake for 15 minutes, or until golden brown and crispy. Serve on lettuce leaves and enjoy!


11. 5-Ingredient White Bean ChiliSimple, wholesome ingredients come together to create a delicious, slightly spicy dinner!

Add shredded chicken for additional protein!


1 can (15 oz) white beans, undrained

6 oz organic tomatillo salsa

1 cup organic vegetable broth

1 avocado, diced

1 cup fresh cilantro, chopped


½ cup shredded chicken (optional)

1. In a medium-sized pot over medium heat, combine white beans, salsa, and vegetable broth. Once heated through, gently stir in avocado and cilantro, adjust the seasoning as necessary, and serve immediately.


12. 2-Ingredient Black Bean Soup Unbelievably flavorful, it only takes two ingredients

and a few minutes to whip up this hearty soup!


1 can (27 oz) can black beans, undrained

12 oz jar organic salsa

Cherry tomatoes and cilantro, roughly chopped (optional)

1. Combine the black beans and salsa in a medium-sized pot over medium heat, stirring occasionally until heated through. Serve immediately, garnished with tomatoes and cilantro, if desired.


13. 3-Ingredient Tuna Salad Lettuce Wraps Super simple, these tuna salad lettuce wraps come together in just five minutes,

but are full of flavor and packed with protein to keep you full of energy!


1 (12 oz) can tuna in water

½ cup organic, preservative-free italian dressing

4 romaine lettuce leaves

1. In a small bowl, gently stir together tuna and Italian dressing until thoroughly combined. Distribute between the romaine lettuce leaves and enjoy.


14. 5-Ingredient Zoodle Ramen All the flavor of traditional ramen, without all the gluten!

Zucchini noodles add hearty flavor, sauteed with sesame oil and stirred up with delicious soft-boiled egg for additional protein and flavor!

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

1 Tbsp sesame oil

½ cup shiitake mushrooms, sliced

1 large zucchini, spiral cut

2 cups organic vegetable broth

2 soft-boiled eggs

Salt and pepper

1. In a medium-sized saute pan over medium heat, add the sesame oil and cook mushrooms until golden brown. Add zucchini noodles to pan and turn off heat.

2. While cooking the mushrooms, place broth in a second pot, bring to a boil. Once boiling, crack egg in broth and allow to soft-cook until whites are fully cooked. Pour broth and egg in pan with mushrooms and noodles.

TOPPING IDEAS:

If desired, garnish with scallions, sesame seeds, a drizzle of sesame or chili oil or Braggs aminos


15. Garlic Shrimp Stuffed AvocadoOhhh, man. This one is so good.

You’ll feel like you’ve taken a vacation to a lush beachside resort. But the prep time is so quick, you’ll be back to your day in no time at all.


1 avocado

2 cups medium to large wild caught shrimp, cooked

4–5 cloves garlic, minced

3 Tbsp butter

2 Tbsp chopped fresh parsley or cilantro


1. Cut avocado in half and take the pit out. Scrape out most of the avocado, leaving a very thin layer. Set aside. Dice avocado, place in a bowl.

2. Quick-fry shrimp in a skillet with butter and garlic. Add shrimp to avocado. Toss with parsley.

3. Spoon into the avocado shells. Serve and enjoy.


16. 5-Ingredient Roasted Cauliflower Steaks Even the most discerning eater will love these super simple Roasted Cauliflower Steaks,

made with simple, wholesome ingredients!


1 head of cauliflower

¼ cup olive oil

2 garlic cloves, minced

½ lemon, juiced

1 Tbsp fresh parsley, roughly chopped


1. Preheat oven to 375 degrees. Chop the cauliflower into 1 inch thick “steaks,” and place on a baking sheet. Coat the cauliflower with olive oil, then sprinkle with the minced garlic, lemon juice, parsley, salt and pepper. Bake for 40 minutes, or until the cauliflower is golden brown and tender.


17. Avocado Chicken SaladForget the mayo! You can make chicken salad with avocado, instead.

And it is absolutely delicious. Enjoy.


2 cups shredded chicken (great from leftover rotisserie chicken)

1 avocado, pitted and cubed

¼ cup cilantro, chopped

Sea salt & pepper to taste

1. Add ingredients in a bowl and mash with a fork until well combined. Serve over gluten-free bread or on lettuce leaves.


18. Roasted Chicken with Herbed PotatoesInstead of buying a rotisserie chicken at the store,

make your own with organic chicken at home.

YIELD: 3–4 SERVINGS PREP TIME: 15 MINUTES TOTAL TIME: 1 HOUR

1 ½ pounds baby Yukon gold or red-skinned potatoes, halved

1 bunch fresh herbs (such as rosemary, thyme, or sage)

1 whole organic chicken

3 Tbsp butter


1. Preheat oven to 450 degrees. Toss the potatoes, butter, one tablespoon chopped herbs, and salt and pepper in a large cast iron skillet or shallow baking dish. Spread in an even layer.

2. Brush chicken with one tablespoon butter and generously season all over with salt and pepper.

3. Put the chicken on top of the potatoes in the skillet (tuck some extra herbs under the chicken, if desired) and roast until golden, about 45 minutes. Let rest for 5–10 mins before serving.


19. Sausage Filled SquashSausage and squash taste incredible together.

If you’ve ever enjoyed summertime succotash, this dish will be an instant favorite.


2 medium summer squash

2 Italian pork sausages

1 can diced tomatoes


1. Scoop flesh from squash leaving a ¼-in.-thick shell. Dice flesh.

2. Cook sausage and diced squash in a large skillet, breaking up sausage with a spoon, for 5 minutes or until browned and cooked. Remove to a bowl; stir in tomatoes.

3. Put squash halves cut side down in skillet. Add 2 tablespoons of water, cover and cook for 2 minutes. Turn squash over, cover and cook 2 minutes until crisp or tender. Fill with sausage mixture. Cover; cook over low heat for 2 minutes to reheat.


20. Avocado, Mango and Kale SaladBright, light and simple, this quick salad is full of all the flavors that taste perfect together.


1 medium bunch kale, stemmed and chopped

1 avocado, pitted and cubed

1 mango, peeled and cubed

Juice of ½ lemon


1. In mixing bowl add the kale, avocado, mango, and lemon juice. Add salt and pepper, toss well, and serve.


Desserts21. 3-Ingredient Chocolate Berry Cups

A healthy dessert that’s as easy as it is delicious. Full of healthy ingredients. Perfect for valentines.

YIELD: 8 CUPS PREP TIME: 10 MINUTES TOTAL TIME: 45 MINUTES

8 ounces unsweetened chocolate

1 Tbsp raw cacao powder

2 Tbsp coconut oil

1 Tbsp raw honey or organic maple syrup

2–3 drops stevia (to taste)

2–3 cups fresh berries

1. In a small pot over medium-low heat, melt together chocolate, cacao powder, coconut oil, honey, and stevia (if desired). Whisk just until smooth, then remove from heat.

2. Use a basting brush to spread the melted cocoa mixture inside 8 muffin tin cups which have been lined with parchment cupcake wrappers. Coat the wrappers with enough chocolate mixture to create a thin layer without any holes.

3. Place in freezer until firmly hardened, about 20–30 minutes.

4. Just before serving, remove from freezer and fill with your favorite berries.

HEALTHY PUDDING CUPS.

These berry cups also taste great when filled with coconut chia pudding. To make, simple whisk together ½ cup coconut milk, ½ cup almond milk, 2 Tbsp of chia, 1 teaspoon vanilla, and just enough stevia to sweeten the pudding. Allow to thicken, then spoon into chocolate cups and top with berries.


22. Banana Chia Seed Pudding Chia seed pudding makes a perfect dessert—but it’s good for you, too!

This version, made with bananas will have you reminiscing about that classic banana pudding you probably grew up with as a kid.


1 cup water

2 Tbsp chia seeds

2 ripe bananas

1 cup full-fat coconut milk

½ teaspoon ground cinnamon

Pinch of salt

1. Combine chia seeds and water in a pint jar with a tight fitting lid. Shake to get all the chia seeds mixed in with the water. Set aside for 30 minutes, shaking occasionally to break up any lumps.

2. In a blender, combine bananas and coconut milk and pulse until smooth. Pour banana mixture into a quart sized bowl (or glass container) and mix in cinnamon, salt, and chia mixture. Store refrigerated and serve cold.


23. Raw Brownies Who says you can’t have your chocolate and enjoy it, too?

With this simple recipe, you’ll have 12 scrumptious chocolatey brownies that are absolutely irresistible—and totally good for you!

YIELD: 12 BROWNIES PREP TIME: 10 MINUTES TOTAL TIME: 10 MINUTES

2 cups walnuts

2 cups dates

1 cup raw cacao powder

1 Tbsp ground flax seeds

1 teaspoon sea salt

1. In a food processor, blend the walnuts until finely ground.

2. Add in the dates and continue processing until well combined. Toss in the cacao powder, salt, and ground flax seed and pulse until everything is evenly incorporated.

3. Press the dough into a 8 × 8 pan and refrigerate. It’s ready to eat right away, but will firm up a little in the fridge making it easy to cut into brownie servings.

fresh food fast: 5-ingredient meals · 2016-04-29 · "5-ingredient meals" fresh food...

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