Authors: Yuri Elkaim
1 scoop vanilla protein powder (optional)
¼ cup unsweetened shredded coconut
¼ cup Enjoy Life semisweet chocolate chips
2 teaspoons baking powder
2 tablespoons ground flaxseed
1 teaspoon vanilla extract
2 tablespoons almond butter
2 tablespoons coconut oil, melted
6 tablespoons almond milk
Pinch of sea salt
Maple syrup
1.
In a large bowl, mash the bananas with a fork. Add the eggs (or egg substitute) and whisk until well combined.
2.
Add the oats, flours, tapioca starch, protein powder (if using), coconut, chocolate chips, baking powder, flaxseed, vanilla, almond butter, oil, almond milk, and sea salt. Mix well.
3.
Lightly butter or oil a large skillet and place it over medium heat. Scoop ¼-cup portions of the pancake batter into the skillet. Cook the pancakes for 4 to 8 minutes, turning once, or until golden brown.
4.
Serve the pancakes plain or with a small drizzle of maple syrup and a side of bacon or shaved ham.
DAY
15: 1-DAY FAST
Water or herbal tea
DAY 16: REGULAR CAL
Breakfast
Tangy Glowing Green Smoothie
Makes 2 servings
4 handfuls of spinach or kale
2 tablespoons hemp seeds
½ cucumber
Juice of 1 lime
Juice of 1 lemon
1 cup water
3 or 4 ice cubes
In a blender, combine the spinach or kale, hemp seeds, cucumber, lime juice, lemon juice, water, and ice cubes. Blend until smooth.
Lunch
Sardinian Salad
Makes 2 servings
Salad
6 cups salad greens and/or baby spinach
1 can (3.75 ounces) sardines or anchovies, chopped
1 carrot, grated
¼ fennel bulb, grated
1 cup cherry tomatoes
¼ cup chopped sun-dried tomatoes
¼ red onion, chopped
1 avocado, cubed
¼ cup pitted and chopped black olives
Dressing
3 tablespoons olive oil
Juice of ½ lemon
1 clove garlic, crushed and minced
Sea salt and ground black pepper
1.
To make the salad:
In a large salad bowl, combine the greens, sardines or anchovies, carrot, fennel, tomatoes, onion, avocado, and olives.
2.
To make the dressing:
In a small bowl, whisk together the oil, lemon juice, garlic, and sea salt and pepper to taste. Drizzle over the salad, toss, and enjoy.
Dinner
Tomato Bean Soup
Makes 4 to 6 servings
2 teaspoons coconut oil
1 onion, chopped
3 cloves garlic, minced
3 tablespoons chopped fresh basil or 1 tablespoon dried
½ teaspoon dried thyme
3 cups water
3 cups organic vegetable broth
1 can (15 ounces) organic diced tomatoes
1 can (15 ounces) chickpeas or white beans, rinsed and drained
2 cups chopped kale
2 cups chopped green or red cabbage
1 zucchini, chopped Pinch of ground red pepper
1.
In a large pot over medium heat, melt the coconut oil. Cook the onion, stirring frequently, until softened. Add the garlic, basil, and thyme and cook, stirring, for 1 minute.
2.
Add the water and vegetable broth, tomatoes (with juice), chickpeas or beans, kale, cabbage, zucchini, and ground red pepper. Simmer for 15 minutes, or until the zucchini is soft. Turn off the heat and let rest for a few minutes before serving.
DAY
17: LOW CAL
Breakfast
Zesty Tropical Green Smoothie
Makes 2 to 3 servings
2 cups coconut water
1 apple, coarsely chopped
1 pear, coarsely chopped
½ cucumber, peeled and chopped
1 handful of spinach
½ avocado
2 ribs celery
2 tablespoons hemp seeds
1 tablespoon ground flaxseed
1" piece fresh ginger, peeled and grated
Juice of ½ lemon
Juice of ½ lime
3–5 drops liquid stevia (optional)
In a blender, combine the coconut water, apple, pear, cucumber, spinach, avocado, celery, hemp seeds, flaxseed, ginger, lemon juice, lime juice, and stevia (if using). Blend until smooth.
Lunch
Thai Salad
This is a delicious salad that will wow your tastebuds. The recipe makes a lot so you can enjoy the leftovers for up to 2 days if they’re kept in the fridge.
Makes 6 servings
Dressing
½ cup peanut butter
3 tablespoons coconut aminos
2 cloves garlic
2 tablespoons lime juice
1 tablespoon roasted sesame oil
2 tablespoons honey
1 tablespoon ginger juice (squeeze peeled, grated fresh ginger over a bowl until you have enough juice)
Salad
¼ head red cabbage, shredded
3 carrots, shredded
1 head Swiss chard, thinly sliced
1 red bell pepper, thinly sliced
1 yellow bell pepper, thinly sliced
½ cup finely chopped cilantro
½ cup peanuts, coarsely chopped
¼ cup chopped scallions
1.
To make the dressing:
In a blender, combine the peanut butter, coconut aminos, garlic, lime juice, oil, honey, and ginger juice. Blend until smooth.
2.
To make the salad:
In a large bowl, combine the cabbage, carrots, chard, bell peppers, and cilantro.
3.
Drizzle the dressing over the salad and toss. Garnish with the peanuts and scallions before serving.
Dinner
Pesto Zucchini Pasta
Makes 2 servings
2 zucchini, peeled
2 cloves garlic
1 cup fresh basil
½ cup pine nuts
2 tablespoons flax oil
2 tablespoons olive oil
2 tablespoons lemon juice
1.
Using a vegetable peeler or spiralizer, shave the zucchini into “noodles.” Place them in a serving bowl.
2.
In a food processor or blender, combine the garlic, basil, nuts, oils, and lemon juice. Blend well.
3.
Pour the pesto over the zucchini noodles. Mix well.
DAY
18: LOW CARB
Breakfast
Creamy Avocado Smoothie
Makes 2 servings
1 avocado, halved, pitted, and peeled
1 handful of baby spinach
2 scoops vanilla protein powder
1 cup unsweetened coconut milk
1 cup almond milk
1 tablespoon Yuri Elkaim’s Energy Greens (optional but recommended)
3 or 4 drops liquid stevia
In a blender, combine the avocado, spinach, protein powder, coconut milk, almond milk, Energy Greens (if using), and stevia. Blend until smooth.
Lunch
Chicken Lettuce Wraps
Makes 4 (2 servings)
3 tablespoons coconut oil, divided
2 boneless, skinless chicken breasts or thighs, chopped
Sea salt and ground black pepper
Juice of 1 lemon
¼ cup coconut aminos
1 teaspoon chili powder
1 teaspoon sesame oil
2 scallions, finely chopped
1 handful of chopped cilantro
1 cup chopped shiitake mushrooms
½ onion, chopped
3 cloves garlic, minced
1 head iceberg lettuce
1 avocado, sliced
1.
In a large pan over medium heat, melt 2 tablespoons of the coconut oil.
2.
Add the chicken and season it with sea salt and pepper. Cook for 6 to 8 minutes, turning once, or until no longer pink.
3.
In a bowl, combine the lemon juice, coconut aminos, chili powder, sesame oil, scallions, and cilantro. Add the chicken and toss to combine.
4.
Add the remaining 1 tablespoon coconut oil to the pan. Cook the mushrooms, onion, and garlic, stirring frequently, for 10 minutes, or until golden. Add to the bowl. Toss to coat.
5.
Remove the stem of your lettuce head with a knife and slice the head in half lengthwise. Peel the lettuce into 4 individual “cups” and wash them.
6.
Pile the chicken mixture into your lettuce cups, top with avocado, and enjoy!
Dinner
Chicken Breast with Fresh Salsa
Makes 2 servings
Salsa
1 avocado, cubed
1 tomato, chopped
¼ red onion, chopped
Small handful of cilantro, chopped
1 tablespoon olive oil
Juice of ¼ lemon
Chicken
1 clove garlic
1 large chicken breast, sliced widthwise to create 2 thin halves
Pinch of sea salt and ground black pepper
1 tablespoon butter
1.
To make the salsa:
In a bowl, mix together the avocado, tomato, red onion, cilantro, olive oil, and lemon juice. Set aside.
2.
To make the chicken:
Rub the garlic clove over both sides of the chicken breast halves, then season them with sea salt and pepper.
3.
In a medium skillet over medium heat, melt the butter. Cook the chicken breast halves for 4 to 6 minutes, turning once, or until a thermometer inserted in the thickest portion registers 165°F and the juices run clear. Remove from the heat.
4.
Serve the chicken topped with the fresh salsa. Add sea salt and pepper to taste.
DAY
19: 1-DAY FEAST
Breakfast
Strawberry-Vanilla-Oat Shake
Makes 2 servings
1 cup frozen or fresh strawberries
½ cup gluten-free oats
½ cup cashews
2 tablespoons hemp seeds
1 cup almond milk
1 cup water or coconut water
1 scoop vanilla protein powder (optional)
1 tablespoon ground flaxseed
1 tablespoon flax oil
1 tablespoon vanilla extract
1 tablespoon ground cinnamon
5–8 drops liquid stevia
In a blender, combine the strawberries, oats, cashews, hemp seeds, almond milk, water, protein powder (if using), flaxseed, oil, vanilla, cinnamon, and stevia. Blend until smooth and serve.
Lunch
Brown Rice with Steamed Greens, Roasted Veggies, and Avocado
Makes 2 to 3 servings
1 cup brown basmati rice
1 sweet potato, peeled and sliced
1 zucchini, sliced
1 eggplant, sliced
2–3 tablespoons olive oil + additional for serving
Sea salt and ground black pepper
½ head Swiss chard, stemmed
½ head kale, stemmed
1 handful spinach
1 avocado, sliced
Juice of ½ lemon
1.
Cook the rice according to package directions.
2.
Preheat the oven to 350°F. In a 13" x 9" glass baking dish, place the sweet potato, zucchini, and eggplant slices and sprinkle them with the olive oil, sea salt, and pepper. Bake for 20 to 30 minutes, or until tender but not mushy.
3.
Steam the Swiss chard, kale, and spinach for 15 to 20 minutes, or until slightly softened.
4.
Serve the rice in a bowl, topped with the greens, roasted veggies, and avocado. Add additional olive oil, the lemon juice, and sea salt and pepper to taste.
Dinner
Mushroom Chicken Pasta
Makes 4 servings
1 pound boneless, skinless chicken breasts
2 tablespoons coconut oil Sea salt and ground black pepper
1 package (8.8 ounces) organic black rice noodles
1 onion, chopped
8 ounces white or brown mushrooms, sliced
4 cloves garlic, minced
½ cup coconut cream (the solid mass in a can of full-fat coconut milk)
½ cup chicken stock
2 tablespoons lemon juice
1 tablespoon all-purpose gluten-free flour (such as Bob’s Red Mill)
¼ cup chopped fresh basil
1.
Cut the chicken into thumb-size strips. In a large skillet over medium heat, melt the coconut oil. Add the chicken strips, liberally season them with sea salt and pepper, and cook, stirring frequently, for 4 to 5 minutes, or until no longer pink and the juices run clear.
2.
Remove the chicken from the pan and place it in a bowl. Meanwhile, cook the rice noodles according to package directions, until al dente.
3.
Add the onion and mushrooms to the skillet and cook, stirring frequently, for 10 minutes. Add the garlic and cook, stirring frequently, for 2 minutes.
4.
Add the coconut cream, chicken stock, and lemon juice to the skillet. Bring to a boil over high heat. Reduce the heat to medium and add the flour. Stir with a whisk to thoroughly combine.
5.
Add the chicken back to the skillet and season with sea salt and pepper to taste. Turn off the heat and stir in the noodles.
6.
Transfer to a serving dish and sprinkle with the fresh basil.
DAY
20: 1-DAY FAST