11Classic - Amazon S3© lkaim roup ternational, c. 1 1 lassi omfor ood ad ealthy BY YURI ELKAIM MADE HEALTHY 11Classic © lkaim roup ternational, c. 2 1 lassi omfor ood ad ealthy

* 1 *© Elkaim Group International, Inc. 11 Classic Comfort Foods Made Healthy

BY YURI ELKAIM

MADE HEALTHY

11Classic


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.


Comfort food that doesn’t leave you in a food coma …

WHAT A THOUGHT :)

Whether it’s colder weather or a lazy Sunday that makes you crave warm, soothing meals, I’ve got you covered. After all, I don’t believe that enjoying

comfort food should have to mean ditching a healthy diet …

This cookbook will give you 11 classic comfort foods with nutritious twists―so you can enjoy these beautiful dishes even more, without sacri-ficing one ounce of good taste.

That Means:You still get to enjoy many of your all-time favorite

“sinful” comfort foods—but without the guilt! …

You finally see the body and energy you truly de-serve … what you’ve longed to witness for years is now clearly visible to everyone around you … and you FEEL FANTASTIC!

You’ll NEVER worry about cravings for “bad food” because you’re no longer depriving yourself …

I know you’ll enjoy these as much as I do.

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

Savory Dishes 51. Healthy Pizza 5

2. One-Pot Vegan Zucchini Pasta 6

3. Mock Potatoes and Country Gravy 7

4. Crispy Baked Burritos 8

5. Black Bean Burger 9

6. Kung Pao Peanut Bowl 10

7. Skillet Lemon Chicken 11

Sweet Treats 128. Sinfully Good Cupcakes 12

9. Vanilla Cupcakes with Cashew Icing 13

10. Carrot Cakes 14

11. Mini Caveman Donuts 15


Savory Dishes1. Healthy Pizza

Make a pizza at home in the time it takes to wait for the pizza guy. This delicious crust is made from coconut flour and egg whites, and it’s one of my favorites!

YIELD: 1 PERSONAL SIZED PIZZA PREP TIME: 5 MINUTES TOTAL TIME: 10 MINUTES

FOR THE CRUST

2 large eggs

1 egg white

2 Tbsp coconut flour

½ teaspoon organic italian seasoning

½ teaspoon sea salt

FOR THE TOPPINGS

¼ cup organic pizza sauce (or tomato sauce)

Arugula

Cherry tomatoes

Chopped pine nuts

Mushrooms (optional)

1. Whisk crust ingredients together until smooth.

2. Heat a large 10-inch nonstick skillet over medium-high heat. Add batter, spreading like a pancake. Cook until bubbles pop and crust is firmed up. Flip and cook for an additional 1–2 minutes. 3. Top with pizza sauce, arugula, cherry tomatoes, mushrooms

and chopped pine nuts.


2. One-Pot Vegan Zucchini PastaPull out one pan and whip up a quick pasta dinner—no pasta included.

This dish is delicious!

YIELD: 4 SERVINGS PREP TIME: 15 MINUTES TOTAL TIME: 25 MINUTES

½ cup olive oil

3 cloves garlic

¾ cup brazil nuts

⅓ cup nutritional yeast

1 teaspoon sea salt

¾ teaspoon organic Italian seasoning

½ teaspoon red pepper

2 very large zucchini, julienned or spiralized

2–3 cups sliced baby bella mushrooms

1 pound grape tomatoes, halved

½ cup chopped fresh basil

Fresh cracked pepper

1. In a small food processor or hi-speed blender, combine olive oil, garlic, brazil nuts, nutritional yeast, sea salt, Italian seasoning and red pepper. Pulse until the consistency of pesto sauce.

2. Transfer sauce to a large pot. Add spiralized zucchini “noodles”, mushrooms and tomatoes. Cook on stovetop over high heat, tossing every 3–5 minutes with tongs, until the noodles begin to wilt and pot starts steaming (about 10–15 minutes of cook time). Garnish with fresh basil and fresh-cracked pepper. Enjoy!


3. Mock Potatoes and Country Gravy Hearty and delicious, these mashed potatoes aren’t potatoes at all.

But they’re just as filling and tasty and the original.

YIELD: 4–5 SERVINGS PREP TIME: 15 MINUTES TOTAL TIME: 45 MINUTES

FOR THE MUSHROOM GRAVY

4 cups almond milk

2 Tbsp cornstarch

1 Tbsp garlic

1 teaspoon salt

2 teaspoons pepper

1 cup sliced button mushrooms

FOR THE MASHED CAULIFLOWER POTATOES

1 medium head cauliflower, chopped

½ cup full fat coconut milk

1 ½ Tbsp minced garlic

2 teaspoons salt

1 teaspoon pepper

½ Tbsp minced fresh rosemary

1. Whisk almond milk, cornstarch, garlic and salt and pepper together in a large saucepan until clumps are removed. Add button mushrooms and simmer until thickened, stirring frequently. About 15 minutes.

2. Boil cauliflower until very tender. Strain and add cauliflower and all remaining ingredients to food processor. Blend until smooth and creamy.


4. Crispy Baked BurritosThese baked burritos may be the best darned burritos you’ve ever eaten.

We love serving them “loaded” with all sorts of delicious toppings. Makes a great party meal, too!


½ cup cashew butter

3 Tbsp nutritional yeast

1 clove garlic, finely chopped

½ tsp fresh ground pepper

2 (15 ounce) cans organic refried black beans (seasoned, if desired)

½ cup roasted red peppers, diced

4 large gluten-free tortillas

Nonstick coconut oil spray

1. Preheat oven to 400 degrees.

2. In a small bowl, stir together cashew butter, nutritional yeast, garlic and pepper.

3. Spread cashew butter “cheese” in the center of tortillas. Top with black beans and red peppers. Roll up burritos, place in a 9×9″ baking pan. Coat generously with nonstick coconut oil spray (or brust with melted coconut oil, if preferred).

4. Bake for 15–20 minutes, or until golden and crispy on the outside.

5. Serve with your favorite salsa or hot sauce. Or top with your favorite taco toppings—lettuce, diced tomatoes, olives, onions, cilantro and jalapenos all taste delicious with these burritos. Enjoy!


5. Black Bean BurgerA quick and easy bean burger—serve with classic burger toppings

like lettuce, tomatoes, onions or avocado.


1 cup drained and rinsed canned black beans, mashed with a fork

½ cup ground flaxseed

¼ teaspoon salt

¼ teaspoon black pepper

½ teaspoon paprika

½ teaspoon onion powder

2 teaspoons olive oil

FOR SERVING:

lettuce, sliced tomatoes sliced avocado, fresh herbs

1. Place the black beans, flaxseed, salt, pepper, paprika and onion powder in a bowl; mix until thoroughly combined.

2. Heat the olive oil in a medium sized pan over medium-high heat.

3. Form 2 patties out of the bean mixture and place in the pan. Cook for 5 minutes on each side.

4. Serve the bean burgers on lettuce with tomato and avocado, along with fresh herbs or sliced onion, if desired.


6. Kung Pao Peanut BowlChinese food is made healthier with this fresh and colorful take on Kung Pao.


2 Tbsp + 1 teaspoon raw honey

1 Tbsp lime juice

1 Tbsp + 2 teaspoons olive oil

2 cups hot cooked quinoa

¼ cup chopped cilantro

6 baby bok choy, halved lengthwise

½ cup roasted peanuts

2 Tbsp Bragg’s Liquid Aminos

¼–½ teaspoon red pepper flakes (depends on your heat preference)

Salt and pepper to taste

1. In a small bowl whisk together the lime juice, 1 tablespoon olive oil and 1 teaspoon of honey. Season with salt and pepper to taste. Stir the lime mixture into the quinoa.

2. Mix the cilantro into the quinoa and set aside.

3. Heat 1 teaspoon olive oil in a large pan over medium-high heat. Place the bok choy in the pan and cook for 2–3 minutes. Add 1 tablespoon of water to the pan and cook for another 2 minutes or until bok choy is tender. Remove the bok choy from the pan.

4. Heat the remaining teaspoon of olive oil in the pan; add the peanuts and cook for 1–2 minutes.

5. Pour the 2 tablespoons of honey and 2 tablespoons of liquid aminos into the pan, stir to coat the peanuts.

6. Bring the peanut mixture to a simmer and cook, stirring frequently, until the sauce has just started to thicken, 2–3 minutes. Stir in the red pepper flakes.

7. Divide the quinoa into 2 bowls and place the bok choy on top. Pour the peanut mixture over the bok choy and serve.


7. Skillet Lemon ChickenYIELD: 4 SERVINGS PREP TIME: 15 MINUTES TOTAL TIME: 25 MINUTES

3 Tbsp coconut oil

4 chicken breasts, cubed

3 lemons, juiced and zested

1 ½ cups vegetable broth

1 Tbsp Braggs aminos

1 Tbsp arrowroot

4 Tbsp honey

½ teaspoon poppy seeds

¼ cup green onions, diced

1. In a large skillet over medium-high heat, melt coconut oil. Add chicken, cook until golden brown. In a small bowl, whisk together lemon juice, zest, broth, aminos, arrowroot and honey. Add mixture to chicken. Turn heat to medium, cover and cook until the sauce thickens. Garnish with poppy seeds and green onions.


Sweet Treats8. Sinfully Good Cupcakes

Enjoy homemade cupcakes with this incredibly good (and good-for-you!) recipe. With a whole can of navy beans hidden inside, you’ll also get a good dose of protein and fiber.

Perfect for when you want snacktime to feel like dessert!

YIELD: 6 CUPCAKES PREP TIME: 10 MINUTES TOTAL TIME: N/A

FOR THE CUPCAKES

1 cup canned navy beans

3 eggs

2 drops stevia

½ teaspoon pure vanilla extract

Juice of ½ lemon

1 teaspoon lemon zest

3 Tbsp coconut oil, melted

⅓ cup unsweetened, shredded coconut, ground as fine as possible

2 teaspoon baking soda

2 teaspoon Bragg’s Apple Cider Vinegar

½ teaspoon sea salt

FOR THE FROSTING

¼ cup ground almonds

2 teaspoon honey

2 teaspoon coconut oil, melted

¼ teaspoon zest of lemon

1 Tbsp coconut milk

¼ teaspoon vanilla extract

1. Preheat oven to 325 degrees.

2. Combine all the ingredients for the cupcakes in a blend and puree until smooth.

3. Fill cupcake or muffin tray that has been lined with muffin liners and bake for 20–25 minutes. Cupcakes are done when toothpick inserted in middle comes out clean.

4. Let cupcakes cool completely before frosting.

5. To prepare the frosting: combine all ingredients in a blender and puree until creamy and smooth. Refrigerate for several hours to thicken, then add to cupcakes.


9. Vanilla Cupcakes with Cashew IcingIf you love visiting local bakeries, you’ve got to give this one a try.

Vanilla kissed and delicious, sweetened with maple syrup, our family gives this recipe all the thumbs up.

YIELD: 8 CUPCAKES PREP TIME: 10 MINUTES TOTAL TIME: 30 MINUTES

FOR THE CUPCAKES

½ cup coconut flour

½ teaspoon baking soda

¼ teaspoon sea salt

½ cup zucchini, peeled and finely chopped

½ cup organic maple syrup

1 Tbsp vanilla extract

4 large eggs

FOR THE ICING

1 cup raw cashews, ideally soaked ahead of time

2 Tbsp coconut oil, melted

1 Tbsp raw honey

½ teaspoon vanilla

1 teaspoon fresh lemon juice

¼ teaspoon sea salt

2 Tbsp water, if needed for blending

1. Preheat your oven to 350 degrees and line a standard muffin tin with parchment liners.

2. Combine all the ingredients for the cupcakes in a blend and blend until smooth.

3. Transfer the batter to the paper liners in the muffin tin, filling each one half-way. Bake at 350°F for 20 minutes.

4. Allow to cool completely before frosting and serving.

5. To prepare the frosting: combine all ingredients in a blender and blend until creamy and smooth, adding water as necessary to facilitate blending.


10. Carrot CakesIf you’ve got a birthday or party coming up, give this recipe a try.

No one will guess it’s chock full of the good stuff, because it’s so decadent and delicious, they’ll be too busy licking their forks to ask what’s inside!

YIELD: TWO 9-INCH ROUND CAKES PREP TIME: 15 MINUTES TOTAL TIME: 1 HOUR

1 cup coconut flour

1 cup organic maple syrup

½ cup melted coconut oil

8 eggs, at room temperature

1 Tbsp cinnamon

1 teaspoon ginger

½ teaspoon nutmeg

½ teaspoon salt

1 Tbsp lemon juice

1 teaspoon baking soda

4 carrots, shredded

⅓ cup diced pineapple

¼ cup raisins (optional)

¼ cup walnuts (optional)

1. Preheat the oven to 350 degrees and generously grease 9-inch pan with coconut oil (or use parchment paper as base).

2. Combining coconut flour, maple syrup, coconut oil, eggs, cinnamon, ginger, nutmeg, salt, lemon juice and baking soda, and mix well to create a uniform batter.

3. Stir in the shredded carrots, pineapple, and raisins and walnuts (if using).

4. Pour batter into prepared pans and bake at 350°F until the center is firm, about 35–40 minutes. Allow to cool in the pan for 20 minutes, then transfer to a wire rack to cool before serving.

Note: If desired, frost with the cashew icing in the Vanilla Cupcakes recipe, included in this book.


11. Mini Caveman DonutsYou’ll need a mini donut pan to bake this batter into donut shapes.

If you don’t have a donut pan, the recipe bakes up nicely in mini muffin tins.

YIELD: 24 MINI DONUTS PREP TIME: 10 MINUTES TOTAL TIME: 30 MINUTES

FOR THE DONUTS:

3 eggs

½ cup coconut flour

1 Tbsp arrowroot powder

2 teaspoons baking powder

1 vanilla bean, scraped

¼ teaspoon salt

¼ cup almond milk

2 Tbsp melted coconut oil

3 Tbsp honey

2 Tbsp raw coconut sugar

DARK CHOCOLATE GLAZE

½ cup Enjoy Life! dark chocolate chips

1 Tbsp coconut milk

1 ½ teaspoon butter or coconut oil

Organic sprinkles (optional)

1. Preheat oven to 350 degrees. Spray a mini donut pan with nonstick cooking spray.

2. In a high-speed blender or stand mixer, beat all donut ingredients to-gether until a smooth batter forms. Spoon or pour batter into prepared donut pan, filling each round about ⅔ full. Bake in preheated oven for 10–13 minutes, or just until the cen-ter of the donut rings spring back when touched lightly.

3. Remove donuts from oven. Allow to cool before removing donuts from the pan.

4. To make glaze: In a medium bowl, microwave all ingredients together for 30 seconds. Remove and stir, then continue to microwave in 30-second bursts until the mixture becomes smooth. Glaze immediately.

Note: For a thicker glaze, omit the butter/coconut oil. For a thinner glaze, add 1 additional teaspoon of coconut oil. If you’re avoiding sugar altogether, stir together 2 tablespoons cocoa powder, 2 tablespoons coconut milk and 2 Tbsp honey for a chocolate-chip free glaze.

Real Food Swap: Swap out sprinkles and garnish donuts with fresh berries, pomegranate seeds, toasted coconut, or chopped almonds instead.


© Elkaim Group International, Inc.

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11Classic - Amazon S3*© lkaim roup ternational, c. 1 * 1 lassi omfor ood ad ealthy BY YURI ELKAIM MADE HEALTHY 11Classic *© lkaim roup ternational, c. 2 * 1 lassi omfor ood ad ealthy

11Classic - Amazon S3© lkaim roup ternational, c. 1 1 lassi omfor ood ad ealthy BY YURI ELKAIM MADE HEALTHY 11Classic © lkaim roup ternational, c. 2 1 lassi omfor ood ad ealthy