Authors: Yuri Elkaim
Nori Wraps
You don’t need sandwiches when you have wraps that are this good.
Makes 2 servings
4 sheets nori
1 avocado, thinly sliced
1 mango, peeled and thinly sliced
1 handful of alfalfa or pea sprouts
¼ cucumber, thinly sliced
Lay out 1 sheet of nori, moisten it with a sprinkle of water, and place one-quarter of the avocado, mango, sprouts, and cucumber on it. Roll up into a wrap. Repeat with the remaining ingredients.
Dinner
Zucchini Pasta with Marinara Sauce
This is one of my all-time-favorite no-cook pastas. It’s gluten free, light, and loaded with flavor.
Makes 2 servings
1 zucchini, peeled
2 cloves garlic, minced
1 cup sun-dried tomatoes
3 cups chopped tomatoes
2 dates, pitted and soaked in water
¼ red onion, chopped
2 tablespoons olive oil
½ handful of chopped fresh parsley
½ handful of fresh basil
1⁄3 cup pitted black olives (optional)
Pinch of sea salt or kelp/dulse flakes
1.
Using a vegetable peeler or spiralizer, shave the zucchini into paper-thin “noodles.”
2.
In a food processor, combine the garlic, tomatoes, dates, onion, oil, parsley, basil, olives (if using), and salt or kelp/dulse flakes. Pulse until smooth to create the marinara sauce.
3.
Plate the zucchini noodles, top with the marinara sauce, and serve.
DAY
7: REGULAR CAL
Breakfast
Chocolate-Covered-Nuts Smoothie
Makes 2 servings
1 cup almond milk
1 cup canned coconut milk
2 tablespoons almond butter
1 tablespoon hemp seeds
1 tablespoon chia seeds
1 tablespoon flax oil
1 tablespoon cacao powder
¼ cup gluten-free rolled oats
1–2 scoops protein powder (optional)
5–10 drops liquid stevia
In a blender, combine the almond milk, coconut milk, almond butter, hemp seeds, chia seeds, oil, cacao powder, oats, protein powder (if using), and stevia. Blend until smooth.
Lunch
Nutty Quinoa and Black Bean Salad
This is a great salad that can be enjoyed warm or cold. Store leftovers in the fridge and enjoy the next day if you like.
Makes 2 to 3 servings
1 cup quinoa
Sea salt
¼ cup canned black beans, rinsed and drained
2 tablespoons pine nuts
½ bell pepper, chopped
¼ red onion, chopped
10 olives, pitted and chopped
6 small cherry tomatoes, halved
½ handful of chopped cilantro
Ground black pepper
2 tablespoons olive oil
1 tablespoon apple cider vinegar or lemon juice
1.
In a medium pot over medium-high heat, cook the quinoa with the sea salt according to package directions.
2.
Taste the grain. There should be just a little resistance, and the opaque spiraled ring of the germ should show. If necessary, continue cooking until done. Then, add the black beans if you’d like them warmed.
3.
Meanwhile, in a small pan over medium heat, lightly toast the pine nuts for 3 minutes, or until they turn golden brown in spots. Watch carefully so you don’t burn them! Place them in a salad bowl.
4.
Add the quinoa, black beans, bell pepper, onion, olives, tomatoes, cilantro, and salt and black pepper to the salad bowl. Stir in the olive oil and vinegar or lemon juice. Give it a toss and enjoy.
Dinner
Juicy Steak with Cold Cashew Mayo Potato Salad
Enjoy a palm-size portion of delicious steak (ideally, grass fed) along with a unique potato salad that is actually good for your gut and weight-loss efforts. Since the potatoes are cooked, then cooled, they retain a high amount of their resistant starch—a very helpful fiber for gut health and weight loss.
Makes 2 servings
Steak
2 palm-size steaks (or 1 larger steak, cut in half)
1 whole + 1 minced clove garlic
Sea salt and ground black pepper
1 teaspoon chopped fresh thyme
1 teaspoon chopped fresh rosemary
1 tablespoon coconut aminos
8–10 small golden potatoes
2 tablespoons butter
Cashew Mayo
1 tablespoon apple cider vinegar
3 tablespoons lemon juice
1 cup cashews
½ cup water
1 teaspoon chopped fresh thyme
Sea salt and ground black pepper
¼ cup chopped chives
1.
To marinate the steak:
In a bowl, rub both sides of the steaks with the whole garlic. Mix together the sea salt, pepper, thyme, and rosemary, and rub the steaks with this herb mixture. Add the coconut aminos. Let sit in the bowl for 15 minutes (or refrigerate for several hours if you want a better marinade).
2.
Meanwhile, bring a medium pot of salted water to a boil and add the potatoes. Cook for 5 to 8 minutes, or until tender—you should be able to put a fork in the potatoes without breaking them apart. Strain the potatoes and cover with ice-cold water for 2 minutes. Drain, then set aside or place in the fridge to cool.
3.
When the potatoes have cooled, slice them in half and add them to a salad bowl.
4.
To make the cashew mayo:
In a blender, combine the vinegar, lemon juice, cashews, water, thyme, and sea salt and pepper to taste. Blend until
smooth.
Pour over the potatoes. Mix well and garnish with the chives. Set aside.
5.
To cook the steak:
Heat a medium pan over medium heat. Warm the butter, minced garlic, and steak marinade mixture.
6.
Add the steaks to the pan and cook for 4 to 6 minutes, turning once, or until a thermometer inserted in the center registers 145°F for medium-rare. Let stand for 10 minutes before serving.
7.
To serve, drizzle the remaining butter/marinade mixture from the pan over the steaks. Serve alongside the potato salad, with steamed greens or a small green salad.
Note:
Since some people experience gas and bloating when incorporating more resistant starch into their diets, stick to a handful-size (1-cup) serving of the potatoes, at least your first time around.
DAY
8: LOW CARB
Breakfast
No Oat–Meal
Makes 1 serving
¼ cup chia seeds
¼ cup shredded unsweetened coconut
¼ cup hemp seeds
¼ cup chopped almonds
2 tablespoons ground flaxseed
1 tablespoon ground cinnamon
1 cup hot water
2 or 3 drops liquid stevia (optional)
2 tablespoons unsweetened coconut milk
1 small apple, finely chopped (optional)
1.
In a bowl, combine the chia seeds, coconut, hemp seeds, almonds, flaxseed, and cinnamon.
2.
Pour the hot water over the mixture and let sit for 3 to 5 minutes.
3.
Add the stevia (if using) and coconut milk to the bowl and stir to combine.
4.
Top with the chopped apple (or not, if you want to keep your carb count even lower) and enjoy.
Lunch
Broccoli-Kale Soup
Makes 2 to 3 servings
1 tablespoon butter
4 cloves garlic, minced
1 onion, chopped
1 cup chopped carrots
2 ribs celery, chopped
2 heads broccoli, chopped
1 bunch kale, stemmed
1 quart vegetable broth
1.
In a large pot over medium heat, melt the butter and cook the garlic, onion, carrots, and celery until lightly browned.
2.
Add the broccoli and kale.
3.
Pour in the vegetable broth and bring to a boil. Lower the heat, cover, and simmer for 45 minutes, or until the vegetables are soft.
4.
Cool the soup slightly, then pour it into a blender. Puree and enjoy!
Dinner
Mexican Shrimp Salad
I have no idea if this is an actual Mexican dish—I don’t think it is—but the flavors are certainly authentic. You’ll love this quick and delicious meal.
Makes 2 servings
2 tablespoons butter
1 pound raw medium shrimp, peeled, deveined, tails removed
2 cloves garlic, minced
Juice of 1 lime
2 tablespoons olive oil
Small handful of chopped cilantro
½ teaspoon chili powder
2 handfuls of chopped baby spinach or baby kale
1 ripe avocado, cubed
½ cup cherry tomatoes (optional)
Sea salt and ground black pepper
1.
In a medium skillet over medium heat, melt the butter. Cook the shrimp for 1 minute. Add the garlic and cook, stirring frequently, for 3 minutes, or until the shrimp turns opaque.
2.
In a bowl, combine the shrimp with the lime juice, olive oil, cilantro, and chili powder and let marinate for 5 minutes.
3.
Add the spinach or kale, avocado, and tomatoes (if using). Season to taste with salt and pepper, mix well, and serve.
DAY
9: 1-DAY FEAST
Breakfast
Gluten-Free Banana-Coconut Pancakes
These pancakes are not only gluten-free but vegan. Add some protein by having 3 pieces of bacon or some shaved ham.
Makes 2 servings
Egg Substitute (see note)
1 tablespoon chia seeds
1 tablespoon ground flaxseed
¼ cup hot or boiling water
Gluten-Free Flour
1½ cups millet flour
1½ cups almond flour
1 cup quinoa flour
1 cup buckwheat flour
2 cups tapioca flour
Pancakes
1¼ cups Gluten-Free Flour
2 teaspoons baking powder
¼ teaspoon salt
1 scoop protein powder (optional)
1¼ cups almond milk
Egg Substitute or 2 eggs
3 tablespoons coconut oil, melted
¼ cup unsweetened shredded coconut + additional for garnish
½ teaspoon ground cinnamon
1 banana, chopped + additional slices for garnish
Maple syrup
1.
To make the egg substitute:
In a small bowl, mix together the chia seeds, flaxseed, and water. Set aside for 10 minutes.
2.
To make the gluten-free flour:
In a large bowl, stir together the millet, almond, quinoa, buckwheat, and tapioca flours until evenly blended.
3.
To make the pancakes:
In a separate large bowl, combine 1¼ cups of the Gluten-Free Flour, the baking powder, salt, and protein powder (if using). Add the almond milk, Egg Substitute, and coconut oil and mix well. Add the coconut, cinnamon, and chopped banana and mix well.
4.
In a large skillet over medium heat, use half the batter to cook 3 pancakes, turning them once. Repeat with the remaining batter. Garnish the pancakes with additional coconut and banana slices and serve with the maple syrup.
Note:
Or use 2 eggs, but the pancakes will not be vegan.
Lunch
Salmon Teriyaki Rice Bowl
Makes 2 servings
1 teaspoon sesame oil
2 tablespoons coconut aminos
1 clove garlic, minced
1" piece fresh ginger, peeled and grated
1 tablespoon honey
1 cup brown rice
2 handfuls of baby spinach, Swiss chard, or kale (stemmed)
2 small wild-caught salmon fillets
1 tablespoon coconut oil
1 avocado, sliced (optional)
1 tablespoon sesame seeds
1.
In a small saucepan over high heat, bring the sesame oil, coconut aminos, garlic, ginger, and honey to a gentle boil. Lower the heat and simmer, uncovered, until slightly thickened, 5 to 10 minutes.
2.
Meanwhile, cook the rice according to package directions and steam the spinach, chard, or kale.
3.
Brush both sides of the salmon with the reduced marinade and let sit for a moment.
4.
In a medium pan over medium-low heat, melt the coconut oil. Cook the marinated salmon fillets for 6 to 8 minutes, turning once, or until the fish is opaque.
5.
Place the rice, steamed greens, and avocado slices (if using) in 2 bowls. Top with the salmon and remaining marinade from the pan. Sprinkle the sesame seeds over the top and enjoy.
Dinner
Red Lentil Curry–Covered Rice
This is a nice, hearty dish. It can be enjoyed on Regular-Cal Days, Low-Cal Days, and feast days, just in varying portions.
Makes 2 to 3 servings
1 cup brown rice
3½ cups low-sodium vegetable broth, divided
1 cup red lentils
2 tablespoons coconut oil
1 onion, chopped
2 cloves garlic, minced
4 medium carrots, chopped
1 can (14 ounces) tomato paste
¼ cup water
1" piece fresh ginger, peeled and grated
1 tablespoon curry powder
1 teaspoon turmeric powder