13jar mason meals - amazon s3 … · mason jar meals to the rescue! only a few years ago, mason...

BY YURI ELKAIM

FOR FAST-PACED LUNCHES

Mason JarMeals13

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.

* 2 *© Elkaim Group International, Inc. 13 Mason Jar Meals for Fast-Paced Lunches

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 ma-son jar meals will be your best friend.

And this important because on-the-go lunch op-tions are pretty horrific. There are very few healthy lunch options if you’re in a pinch and that’s unfor-tunate. 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 wher-ever 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 com-pared to the processed crap in everyone else’s lunch.

So save yourself time and money with these grab-and-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


Contents1. Superfood Shaker 5

2. Asian Quinoa Mason Jar Salad 6

3. Tuscan Quinoa 7

4. 7-Bean Salad in a Jar 8

5. Autumn in a Jar 9

6. BBQ in a Jar 10

7. Curry Vindaloo 11

8. Asian Zoodle 12

9. Farro in a Jar 13

10. Glowing Green Mason Shaker 14

11. Hawaiian Haystack 15

12. Taco in a Jar 16

13. Italian Antipasto 17

1. Superfood ShakerQuick 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

FOR THE DRESSING

2 Tbsp white balsamic vinegar

2 Tbsp extra virgin olive oil

FOR THE SALAD

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!


2. Asian Quinoa Mason Jar SaladMake this easy, tasty mason jar salad as a hearty vegan lunch

that can be easily tucked in your work bag.


FOR THE DRESSING

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

FOR THE SALAD

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.



3. Tuscan QuinoaThis filling Tuscan quinoa salad boasts all the benefits of the Mediterranean region.

It’s delicious hot or cold.


FOR THE DRESSING

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

FOR THE SALAD

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.



4. 7-Bean Salad in a JarClassic 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

FOR THE DRESSING

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

FOR THE SALAD

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)


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!


5. Autumn in a JarEnjoy 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: 25–35 MINUTES

FOR THE DRESSING

2 Tbsp balsamic vinegar

2 Tbsp olive oil

¼ teaspoon minced thyme leaves

FOR THE SALAD

½ cup cubed butternut squash

2 teaspoons olive oil


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 10–20 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.



6. BBQ in a JarA complete BBQ dinner in a jar; add chicken for more protein.

YIELD: 2 SERVINGS PREP TIME: 20 MINUTES TOTAL TIME: 20 MINUTES

FOR THE DRESSING

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

FOR THE SALAD

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.


*Note: Read ingredient label carefully, beans should only contain honey or maple syrup, no sugar


7. Curry VindalooThis curry inspired salad jar is loaded with kale, sweet potatoes, carrot,

red bell pepper, roasted garlic and a creamy coconut curry dressing.


FOR THE DRESSING


¼ cup coconut milk

1 teaspoon curry powder

1 teaspoon finely chopped garlic

1 Tbsp honey (optional)

Salt and pepper to taste

FOR THE SALAD

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


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.



8. Asian ZoodleA spiralizer makes this Asian-inspired mason jar meal quick and easy


FOR THE DRESSING

2 Tbsp rice vinegar

2 Tbsp Bragg’s Liquid Aminos

2 Tbsp sesame oil

FOR THE SALAD

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


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.



9. Farro in a JarShortcut 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: 25–35 MINUTES

FOR THE DRESSING


2 Tbsp lemon juice

4 Tbsp olive oil

FOR THE SALAD

1 medium zucchini, cubed

½ a small red onion, chopped

1 cup grape tomatoes

1 Tbsp olive oil


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 10–20 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.



10. Glowing Green Mason ShakerGlowing Green Mason Shaker offers a sweet, fruit-filled salad that is light and fresh.


FOR THE DRESSING

2 Tbsp raspberry balsamic vinegar

2 Tbsp olive oil or sesame oil


FOR THE SALAD

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.



11. Hawaiian HaystackThe classic Hawaiian Haystack gets a healthy makeover

in this colorful and tasty salad in a jar.


FOR THE DRESSING

2 Tbsp coconut oil



FOR THE SALAD

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


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.



12. Taco in a JarMake every night taco Tuesday with this easy Taco Salad in a jar.


FOR THE DRESSING



1 Tbsp lime juice

⅛ teaspoon chili powder

⅛ teaspoon cumin

FOR THE SALAD

½ cup black beans

2 cups chopped romaine lettuce

¼ cup chopped fresh cilantro


¼ cup diced avocado


1 Tbsp pepitas


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.



13. Italian AntipastoHit the olive bar and make yourself a hearty, healthy meal.


FOR THE DRESSING



1 clove roasted garlic, minced

¼ teaspoon italian seasoning

FOR THE SALAD

½ cup cannellini beans

2 cups chopped fresh, baby spinach

¼ cup quartered artichoke hearts

¼ cup diced red bell peppers


¼ cup sliced olives, a mix of kalamata and green olives

1 Tbsp pine nuts


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.



13jar mason meals - amazon s3 … · mason jar meals to the rescue! only a few years ago, mason...

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