This meal provides a good balance between raw and cooked foods. It is rich in micronutrients from the variety of vegetables, mushrooms and sprouts and full of nutrient dense calories. It is high in fiber, naturally low in sodium and provides an abundant amount of protein. It combines sweet and savoury flavors in unique ways to appeal to most tastebuds.
TYPE: Lunch, Dinner
PREP TIME: < 30 mins
SERVINGS: not set, make based on personal needs
- Nut-free (if nut topping is not used)
- Tofu (organic, firm)
- Shredded coconut (organic, raw, unsulphured)
- Egg (organic, free range, preferably local)
- Crimini Mushrooms (organic)
- Sweet Onion (organic)
- Black Ground Pepper (organic)
- Sea Salt (unrefined)
- Coconut Oil (organic, virgin)
- Baby Spinach (organic)
- Tomatoes (organic)
- Green Onions/Shallots (organic)
- Olives (preservative-free)
- Almonds (slices, slivered or whole)
- Blueberries (dried, unsweetened OR fresh)
- Alfalfa Sprouts (organic)
- Lemon (organic)
- Pan(s) or Skillets
- Rinse the spinach, tomatoes and green onions and cut up into small pieces
- Place a desired amount of this mix on your meal plate and garnish with some olives, almonds and blueberries.
- Place a desired amount of the alfalfa sprouts next to the salad or on the salad before sprinkling it with the additions.
- Heat up a skillet/pan with some coconut oil in it on low to medium heat.
- Peel and chop finely a desired amount of the onion. Add to hot pan.
- Wash/clean the mushrooms and cut them up into small slices/chunks and place into the hot pan.
- Sprinkle in some black ground pepper and sea salt to taste.
- Cover your pan and let the mushrooms cook on low for about 10 minutes. Stir once or twice for even cooking.
- Once they are done, remove from heat.
- While the mushrooms are cooking, prepare the last part by removing the tofu from its package, draining the water, rinsing it. Cut a desired amount into slices.
- Heat up another skillet with some coconut oil in it on low-medium heat.
- Crack the egg and beat it with a fork in a small, wide bowl.
- Prepare some coconut on a plate for the tofu to be “breaded” in.
- Dip the slices of tofu one at a time in the egg and then batter with the coconut on each side.
- Place the battered tofu slices into the warm pan and brown each side. This will take a few minutes on each side.
- Once done, remove from heat and place onto your meal plate next to the veggies.
- Add in a portion of your mushrooms onto your plate.
- Rinse the lemon, cut into halves or quarters and squeeze the juice on your sprouts and salad mix. Enjoy.
Meal Nutritional Benefits
- An excellent high source of soy protein
- good source of (in descending order): calcium, manganese, copper, selenium, phosphorus, omega-3 fats, iron, magnesium, zinc, vitamin B1
- helps lower cholesterol levels and enhance good cardiovascular health
- helps alleviate symptoms associated with menopause
- has antioxidant, anti-cancer and anti-inflammatory properties
- for more information, visit the tofu detailed overview from World’s Healthiest Foods
Coconut (Coconut Oil, Flakes):
- coconut oil is a heat-stable oil due to its saturated fat content
- coconut is a rich source of MCTs (medium-chain triglycerides)
- contains antimicrobial, antiviral and antibacterial properties
- may contribute to various health benefits
- for a complete overview, read the guide to coconut nutrition
- add necessary protein and vitamin B12 component easily and the much lacking nutrient choline
- good source of (in descending order): tryptophan, selenium, iodine, vitamin B2, molybdenum, vitamin B12, phosphorus, vitamin B5, vitamin D and omega-3
- for more information, visit the egg detailed overview from World’s Healthiest Foods
- Great source of phytonutrients and anti-cancer properties
- good source of (in descending order): selenium, vitamin B2, copper, vitamin B3, tryptophan, vitamin B5, potassium, phosphorus, zinc, manganese, vitamin B1, vitamin B6, protein, folate, fiber, magnesium, iron and calcium
- reduce risk of various cancers including breast and colon, can help reduce symptoms of rheumatoid arthritis and increase the functioning of the immune system and offer protection against Alzheimer’s
- for more information, visit the crimini mushrooms detailed overview from World’s Healthiest Foods
- contain numerous flavonoids
- good source of (in descending order): chromium, vitamin C, fiber, manganese, molybdenum, vitamin B6, tryptophan, folate, potassium, phosphorus and copper
- helps lower blood sugar, enhances cardiovascular health, lowers high cholesterol, reduces risk of colon cancer when regularly consumed and protects against many other cancers like ovarian cancer
- boosts bone health, has anti-bacterial and anti-inflammatory properties
- for more information, visit the onion detailed overview from World’s Healthiest Foods
- good source of (in descending order): vitamin K, vitamin A, manganese, folate, magnesium, iron, vitamin C, vitamin B2, calcium, potassium, vitamin B6, tryptophan, fiber, copper, vitamin B1, phosphorus, zinc, vitamin E, omega-3, vitamin B3 and selenium
- protects against osteoporosis, heart disease, prostate cancer, ovarian cancer, colon cancer, arthritis, and other diseases
- enhances eye sight, immune system and mental function
- for more information, visit the spinach detailed overview from World’s Healthiest Foods
- Excellent source of lycopene – an antioxidant found to decrease many cancers as well as heart disease
- good source of (in descending order): vitamin C, vitamin A, vitamin K, molybdenum, potassium, manganese, fiber, chromium, vitamin B1, vitamin B6 and folate
- aside from preventing a list of cancers, especially of the prostate, they also enhance prostate health, colon health and pancreatic health
- for more information, visit the tomatoes detailed overview from World’s Healthiest Foods
- good source of (in descending order): vitamin K, vitamin C, fiber, protein, folate, copper, manganese, vitamin B1, vitamin B2, vitamin B5, iron, magnesium, phosphorus, zinc, vitamin A, vitamin B6, calcium and potassium
- high antioxidant activity to protect against heart disease, menopausal symptoms, osteoporosis and cancer
- has anti-inflammatory properties, helps lower blood pressure, boosts the immune system as it increases the activity of your natural killer cells
- helps lower cholesterol and may also be responsible in the treatment of short-sightedness as well as help patients with intestinal ulcers
- for more information, visit the alfalfa sprout detailed overview from Nutriton Data
- a source of vitamins, minerals, antioxidants, and phytonutrients
- good source of (in descending order): vitamin C, manganese, fiber and vitamin E
- helps prevent cancers through antioxidant action (especially colon and ovarian), enhances proper cardiovascular health, improve nighttime vision, protect against macular degeneration, help protect brain from oxidative stress, enhance proper gastrointestinal health and help with both constipation and diarrhea
- for more information, visit the blueberries detailed overview from World’s Healthiest Foods
- a source of vitamins, minerals, antioxidants, and phytonutrients
- a source of healthy fats and proteins
- good source of (in descending order): manganese, vitamin E, magnesium, tryptophan, copper, vitamin B2, and phosphorus
- lower bad cholesterol, reduce risk of heart disease, provide protection against diabetes, provide protection against cardiovascular disease, promote healthy weight, prevent gallstones and help with energy production
- for more information, visit the almonds detailed overview from World’s Healthiest Foods
- great source of monounsaturated fats
- good source of (in descending order): iron, vitamin E, fiber and copper
- have anti-inflammatory compounds, have antioxidant properties for fighting cancers and offer protection from heart disease
- for more information, visit the olives detailed overview from World’s Healthiest Foods
- good source of: manganese, vitamin K, iron and fiber
- helps prevent the formation of intestinal gas, increases the absorption of nutrients from foods, and enhances overall good digestive health
- also contains antibacterial and antioxidant properties
- for more information, visit the black pepper detailed overview from World’s Healthiest Foods
Unrefined Sea Salt:
- offers a naturally occurring complex of sodium chloride, which includes major minerals such as calcium and magnesium and a complete complement of essential trace minerals
- alkalizing to maintain proper acid/alkaline body balance
- has helped to promote optimal health in civilizations for centuries