FOR FAST-PACED LUNCHES BY YURI ELKAIM

Transcription

1 13 Mason JarMeals FOR FAST-PACED LUNCHES BY YURI ELKAIM

2 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 situations 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 experience, years of research, and my subjective interpretation of available research. It is not medical advice and not meant to replace consulting with a medical doctor Mason Jar Meals for Fast-Paced Lunches

3 Mason Jar Meals to the Rescue! Only a few years ago, mason jars were pretty much strictly for canning. Now, they make portable, portion-control meals a cinch! Whether you re preparing lunches for the week or dessert for your next dinner party, these 13 mason jar meals will be your best friend. And this important because on-the-go lunch options are pretty horrific. There are very few healthy lunch options if you re in a pinch and that s unfortunate. And considering that few of us have time to actually sit down and prepare an elaborate lunch, it s important to have simple and quick options that taste great and make you feel even better. That s why I know you ll love these creative ways to bring delicious healthy lunches with you wherever you are. That Means: You ll always be well-equipped with a quick and healthy lunch that leaves you feeling awesome the rest of the day You ll impress your co-workers as the model of healthy eating If you ve got kids, their teachers will be amazed at the gourmet-like lunches you feed your kids compared to the processed crap in everyone else s lunch. So save yourself time and money with these graband-go mason jar recipes. 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 3 13 Mason Jar Meals for Fast-Paced Lunches

4 Contents 1. Superfood Shaker 5 2. Asian Quinoa Mason Jar Salad 6 3. Tuscan Quinoa Bean Salad in a Jar 8 5. Autumn in a Jar 9 6. BBQ in a Jar Curry Vindaloo Asian Zoodle Farro in a Jar Glowing Green Mason Shaker Hawaiian Haystack Taco in a Jar Italian Antipasto 17

5 1. Superfood Shaker Quick and tasty, this salad brings together hearty grains, savory veggies and sweet dried fruits for a satisfying meal that you can tote on-the-go anywhere. YIELD: 1 SERVING PREP TIME: 10 MINUTES TOTAL TIME: 10 MINUTES 2 Tbsp white balsamic vinegar 2 Tbsp extra virgin olive oil ½ cup cooked buckwheat or quinoa ¼ cup shredded carrots ¼ cup blueberries ⅛ cup dried cranberries 2 Tbsp chopped walnuts 2 cups chopped and stemmed kale 1. Whisk together the dressing. Pour into the bottom of a wide- mouthed quart jar. Place the buckwheat or quinoa in the bottom of the jar, then layer salad ingredients in order, filling the top of the jar with chopped kale. Twist on lid and store in fridge for up to 12 hours. 2. To serve, shake mason jar to coat the ingredients with dressing and mix the salad together. Enjoy! 5 13 Mason Jar Meals for Fast-Paced Lunches

6 2. Asian Quinoa Mason Jar Salad Make this easy, tasty mason jar salad as a hearty vegan lunch that can be easily tucked in your work bag. YIELD: 1 SERVING PREP TIME: 10 MINUTES TOTAL TIME: 10 MINUTES 2 Tbsp liquid coconut oil 2 teaspoons sesame oil 2 Tbsp Bragg s Apple Cider Vinegar 1 Tbsp honey 1 Tbsp Bragg s Liquid Aminos 1 teaspoon sesame seeds ½ shredded red cabbage ½ cup cooked quinoa ⅓ cup shredded carrots 2 Tbsp thinly sliced green onions 2 Tbsp fresh chopped cilantro 2 Tbsp slivered almonds, toasted ½ cup shredded green cabbage 1. Whisk together the dressing. Pour into the bottom of a wide- mouthed quart jar. Place the quinoa in the bottom of the jar, then layer salad ingredients in order, filling the top of the jar with green cabbage. Twist on lid and store in fridge for up to 12 hours. 2. To serve, shake mason jar to coat the ingredients with dressing and mix the salad together. Enjoy! 6 13 Mason Jar Meals for Fast-Paced Lunches

7 3. Tuscan Quinoa This filling Tuscan quinoa salad boasts all the benefits of the Mediterranean region. It s delicious hot or cold. YIELD: 1 SERVING PREP TIME: 15 MINUTES TOTAL TIME: 15 MINUTES 2 Tbsp white balsamic vinegar 2 Tbsp olive oil 2 cloves roasted garlic, finely minced 2 teaspoons sundried tomatoes, finely minced ¼ teaspoon Italian seasoning 2 cups chopped fresh baby spinach ½ cup quinoa ⅓ cup garbanzo beans ¼ cup sliced cucumber ¼ cup halved grape tomatoes 1 Tbsp chopped kalamata olives 1 Tbsp chopped fresh basil 1. Whisk together the dressing. 2. Layer ingredients in a mason jar, starting with the prepared dressing at the bottom. Add chopped spinach, quinoa and garbanzo beans. Top with cucumber, grape tomatoes and kalamata olives. Sprinkle with fresh basil. 3. To serve, shake mason jar to coat the ingredients with dressing and mix the salad together. Enjoy! 7 13 Mason Jar Meals for Fast-Paced Lunches

8 4. 7-Bean Salad in a Jar Classic summertime 7-Bean Salad gets featured in this delicious layered salad in a jar along with lots of fresh vegetables and a lemony thyme shallot dressing. YIELD: 2 SERVINGS PREP TIME: 15 MINUTES TOTAL TIME: 15 MINUTES 1 ½ Tbsp lemon juice 1 ½ Tbsp Bragg s Apple Cider Vinegar 3 Tbsp olive oil salt and pepper, to taste ¼ teaspoon fresh thyme leaves 2 teaspoons finely minced shallot ¼ cup steamed green beans ¼ cup black eyed peas ¼ cup dark red kidney beans ¼ cup black beans ¼ cup garbanzo beans ¼ cup cannellini beans ¼ cup navy beans 4 cups fresh baby spinach, chopped ½ cup sliced English cucumber ½ cup quartered artichoke hearts ½ cup diced red bell pepper ½ cup diced yellow bell pepper 2 small sprigs of thyme, for garnish (optional) 1. Whisk together the dressing. 2. In a bowl, combine the green beans, black eyed peas, dark red kidney beans, black beans, garbanzo beans, cannellini beans and navy beans. Stir to evenly distribute. 3. Divide the dressing between two jars. Then, top with bean mixture, evenly dividing between the jars, reserving a couple tablespoons for garnish. 4. Add spinach to each jar. Top each with cucumber, artichoke hearts, red bell pepper and yellow bell pepper. Garnish with a sprig of thyme and the reserved beans. 5. To serve, shake mason jar to coat the ingredients with dressing, mix salad together and enjoy! 8 13 Mason Jar Meals for Fast-Paced Lunches

9 5. Autumn in a Jar Enjoy all of the delicious, comforting flavors of fall in this salad jar. Shredded brussels sprouts pair with roasted butternut squash, cranberries, apples, walnuts and quinoa. YIELD: 1 SERVING PREP TIME: 15 MINUTES TOTAL TIME: MINUTES 2 Tbsp balsamic vinegar 2 Tbsp olive oil ¼ teaspoon minced thyme leaves ½ cup cubed butternut squash 2 teaspoons olive oil salt and pepper, to taste ⅛ teaspoon thyme leaves 2 cups shredded brussels sprouts ½ cup quinoa ¼ cup chopped apple 2 Tbsp dried cranberries 2 Tbsp chopped walnuts 1 Tbsp sliced green onion 1. Preheat oven to 425 degrees F. 2. In an oven safe roasting pan or cast iron skillet, toss the butternut squash with 2 teaspoons olive oil, salt and pepper (to taste), and ⅛ teaspoon thyme leaves. Roast at 425 degrees F for minutes, or until golden and tender. 3. While the butternut squash is baking, whisk together dressing. 4. Once the butternut squash has cooled, layer ingredients in a mason jar. Start with the prepared dressing at the bottom. Add Brussels sprouts, quinoa and roasted butternut squash. Top with apple, dried cranberries, walnuts and green onions. 5. To serve, shake mason jar to coat the ingredients with dressing and mix the salad together. Enjoy! 9 13 Mason Jar Meals for Fast-Paced Lunches

10 6. BBQ in a Jar A complete BBQ dinner in a jar; add chicken for more protein. YIELD: 2 SERVINGS PREP TIME: 20 MINUTES TOTAL TIME: 20 MINUTES 1 Tbsp lime juice 2 Tbsp olive oil salt and pepper to taste FOR THE SLAW 2 shredded cabbage (purple, green or both) ½ cup thinly sliced red or yellow bell peppers ¼ cup shredded carrots ¼ cup chopped cilantro 1 cup of organic baked beans 1 cup of diced roasted sweet potatoes 1 cup of cooked shredded chicken (optional) 1. Whisk together dressing. 2. Place the cabbage, peppers, carrots and cilantro in a bowl; pour in dressing and toss to coat. The slaw can be made up to 1 day in advance. 3. Warm baked beans, divide evenly between 2 mason jars. 4. Warm sweet potatoes, layer on top of the baked beans. 5. Add chicken on top of the sweet potatoes. 6. Place slaw on top until the jar is full. 7. To serve, shake mason jar to coat the ingredients with dressing and mix the salad together. Enjoy! Note: Read ingredient label carefully, beans should only contain honey or maple syrup, no sugar Mason Jar Meals for Fast-Paced Lunches

11 7. Curry Vindaloo This curry inspired salad jar is loaded with kale, sweet potatoes, carrot, red bell pepper, roasted garlic and a creamy coconut curry dressing. YIELD: 1 SERVING PREP TIME: 15 MINUTES TOTAL TIME: 15 MINUTES 2 Tbsp Bragg s Apple Cider Vinegar ¼ cup coconut milk 1 teaspoon curry powder 1 teaspoon finely chopped garlic 1 Tbsp honey (optional) Salt and pepper to taste 2 cups chopped kale ½ cup garbanzo beans 3 cloves roasted garlic, sliced 1 small carrot, julienne peeled ¼ cup diced red bell pepper ¼ cup chopped roasted sweet potatoes ¼ cup chopped fresh mint 2 Tbsp sliced almonds 1. Whisk together the dressing. 2. In a small bowl, add kale and half of the dressing. Massage gently with your hands until tender. Set aside. 3. Layer ingredients in a mason jar, starting with the remaining prepared dressing at the bottom. Add garbanzo beans, roasted garlic, carrot, red bell pepper and sweet potatoes. 4. Top with massaged kale. 5. Finish with mint and sliced almonds. 6. To serve, shake mason jar to coat the ingredients with dressing and mix the salad together. Enjoy! Mason Jar Meals for Fast-Paced Lunches

12 8. Asian Zoodle A spiralizer makes this Asian-inspired mason jar meal quick and easy YIELD: 1 SERVING PREP TIME: 15 MINUTES TOTAL TIME: 15 MINUTES 2 Tbsp rice vinegar 2 Tbsp Bragg s Liquid Aminos 2 Tbsp sesame oil ½ cup cooked green lentils 2 cups spiralized zucchini 1 small carrot, julienne peeled ¼ cup diced red bell pepper ¼ cup sliced English cucumber ¼ cup halved sugar snap peas 2 Tbsp sliced green onions 1 Tbsp peanuts 1. Whisk together the dressing. 2. Layer ingredients in a mason jar, starting with the prepared dressing at the bottom. Then, add lentils and zucchini. Top with carrot, red bell pepper, English cucumber, sugar snap peas and green onions. Sprinkle with peanuts. 3. To serve, shake mason jar to coat the ingredients with dressing and mix the salad together. Enjoy! Mason Jar Meals for Fast-Paced Lunches

13 9. Farro in a Jar Shortcut the prep on this one! Roasted vegetables from your grocery store s salad bar makes this salad super easy to whip up. If you can t find already roasted vegetables, you can easily roast your own at home with the simple instructions included here YIELD: 2 SERVINGS PREP TIME: 15 MINUTES TOTAL TIME: MINUTES 2 Tbsp balsamic vinegar 2 Tbsp lemon juice 4 Tbsp olive oil 1 medium zucchini, cubed ½ a small red onion, chopped 1 cup grape tomatoes 1 Tbsp olive oil salt and pepper, to taste 3 Tbsp chopped fresh basil 4 cups arugula 1 cup farro 1. Whisk together the dressing, set aside. 2. To prepare roasted vegetables: Preheat oven to 425 degrees F. 3. In an oven safe roasting pan or cast iron skillet, toss the zucchini, red onion and grape tomatoes with 1 Tbsp olive oil, salt and pepper (to taste). Roast at 425 degrees F for minutes, or until golden and tender. Cool completely. Then, toss with 2 teaspoons of the prepared dressing. 4. Layer ingredients, dividing everything between two jars. Starting with the prepared dressing at the bottom. Add the arugula and farro, top with the roasted vegetables. 5. To serve, shake mason jar to coat the ingredients with dressing and mix the salad together. Enjoy! Mason Jar Meals for Fast-Paced Lunches

14 10. Glowing Green Mason Shaker Glowing Green Mason Shaker offers a sweet, fruit-filled salad that is light and fresh. YIELD: 1 SERVING PREP TIME: 15 MINUTES TOTAL TIME: 15 MINUTES 2 Tbsp raspberry balsamic vinegar 2 Tbsp olive oil or sesame oil salt and pepper, to taste ½ cup brown rice 2 Tbsp sliced almonds 2 cups fresh baby spinach, chopped 2 Tbsp fresh mint, chopped ¼ cup small broccoli florets ½ of a kiwi, peeled and sliced ¼ cup diced green apple ¼ cup diced avocado 1. Whisk together the dressing and set aside. 2. Layer ingredients in a mason jar, starting with the prepared dressing at the bottom. Add brown rice, slice almonds, spinach and mint. Top with broccoli, kiwi, green apple and avocado. 3. To serve, shake mason jar to coat the ingredients with dressing and mix the salad together. Enjoy! Mason Jar Meals for Fast-Paced Lunches

15 11. Hawaiian Haystack The classic Hawaiian Haystack gets a healthy makeover in this colorful and tasty salad in a jar. YIELD: 1 SERVING PREP TIME: 15 MINUTES TOTAL TIME: 15 MINUTES 2 Tbsp coconut oil 2 Tbsp Bragg s Apple Cider Vinegar salt and pepper, to taste 1 cup shredded green cabbage 1 cup shredded purple cabbage 1 medium carrot, shredded ½ cup brown rice 1 Tbsp shredded unsweetened coconut 2 Tbsp diced green bell pepper 3 grape tomatoes, quartered 2 Tbsp diced fresh pineapple 8 mandarin orange sections 1 Tbsp sliced green onions 2 Tbsp cashew halves 1. To prepare the dressing: Add the coconut oil to a small saucepan and melt over low heat. Add the apple cider vinegar, salt and pepper (to taste), whisk to combine. Remove from heat. 2. Layer ingredients in a mason jar, starting with the prepared dressing at the bottom. Combine cabbages and shredded carrot, add to jar. Layer brown rice and unsweetened coconut. Top with bell pepper, tomatoes, pineapple, mandarin oranges, green onions and cashews. 3. To serve, shake mason jar to coat the ingredients with dressing and mix the salad together. Enjoy! Mason Jar Meals for Fast-Paced Lunches

16 12. Taco in a Jar Make every night taco Tuesday with this easy Taco Salad in a jar. YIELD: 1 SERVING PREP TIME: 15 MINUTES TOTAL TIME: 15 MINUTES 1 Tbsp Bragg s Apple Cider Vinegar 2 Tbsp extra virgin olive oil 1 Tbsp lime juice ⅛ teaspoon chili powder ⅛ teaspoon cumin ½ cup black beans 2 cups chopped romaine lettuce ¼ cup chopped fresh cilantro ¼ cup halved grape tomatoes ¼ cup diced avocado 1 Tbsp sliced green onions 1 Tbsp pepitas 1. Whisk together the dressing and set aside. 2. Layer ingredients in a mason jar, starting with the prepared dressing at the bottom. Add black beans, romaine lettuce and cilantro. Top with the tomatoes, avocado and green onions. Sprinkle with pepitas. 3. To serve, shake mason jar to coat the ingredients with dressing and mix the salad together. Enjoy! Mason Jar Meals for Fast-Paced Lunches

17 13. Italian Antipasto Hit the olive bar and make yourself a hearty, healthy meal. YIELD: 1 SERVING PREP TIME: 15 MINUTES TOTAL TIME: 15 MINUTES 2 Tbsp balsamic vinegar 2 Tbsp extra virgin olive oil 1 clove roasted garlic, minced ¼ teaspoon italian seasoning ½ cup cannellini beans 2 cups chopped fresh, baby spinach ¼ cup quartered artichoke hearts ¼ cup diced red bell peppers ¼ cup halved grape tomatoes ¼ cup sliced olives, a mix of kalamata and green olives 1 Tbsp pine nuts 1. Whisk together the dressing and set aside. 2. Layer ingredients in a mason jar, starting with the prepared dressing at the bottom. Add beans and spinach. Top with the artichoke hearts, red bell peppers, tomatoes and olives. Sprinkle with pine nuts. 3. To serve, shake mason jar to coat the ingredients with dressing and mix the salad together. Enjoy! Mason Jar Meals for Fast-Paced Lunches

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