This is a simple, vegan meal that can serve as a great, light summer lunch. It provides a good balance between raw and cooked foods. It is also an ideal meal option for anyone with heart disease, as it is high in fiber, cholesterol free, naturally low in sodium, and has a small amount of (healthy) fats. It provides complex carbohydrates and various micronutrients.
TYPE: Lunch, Dinner
PREP TIME: < 15 mins
SERVINGS: not set, make according to personal needs
- 100% Plant-based (Vegan)
- Refined Sugar-free
- Whole Grain Couscous (organic)
- Zucchini (organic)
- Spinach (organic)
- Tomatoes (organic)
- Flax Seeds (organic)
- Lemon; juice squeezed (organic)
- Dried Oregano (organic)
- Garlic Powder (organic)
- Black Pepper (organic)
- Unrefined Sea Salt
- Pot (medium)
- Food Processor or Box Grater
- Peeler (optional)
- Prepare couscous as instructed on package, or boil a set amount of water and add in an equal amount of couscous, as well as:
- one teaspoon (or more) of the oregano and garlic powder
- a few tablespoons of the flax seeds
- Stir the couscous mixture, remove from heat, and set aside. Couscous can be very sticky, so fluff with a fork well, after about 5 minutes or so.
- Rinse and cut up the spinach leaves into smaller pieces. Place a serving onto your meal plate.
- Rinse and cut up the tomatoes into small wedges or slices. Place on top of the spinach.
- Rinse the zucchini, cut off the ends, and peel if needed. Using a food processor or box grater, shred the zucchini and place some on top of the tomatoes and spinach.
- Place a desired portion of the couscous mixture on the meal plate.
- You can place more of the shredded zucchini on top of your meal, as desired.
- Wash a lemon, roll for easier squeezing, and cut into halves or quarters. Squeeze a desired amount of lemon juice all over your meal.
- Sprinkle everything with some salt and pepper, as desired. Enjoy.
Meal Nutritional Benefits
Couscous (Whole Wheat):
- provides a quick and minimally processed serving of complex carbohydrates
- provides a good serving of protein, and is virtually fat-free
- good source of (in descending order): selenium, niacin, thiamine, manganese, folate, pantothenic acid, vitamin B6, iron, potassium, magnesium, phosphorus, zinc and copper
- for more information, visit the wheat detailed overview from World’s Healthiest Foods
- good source of (in descending order): manganese, vitamin C, magnesium, vitamin A, fiber, potassium, copper, folate, vitamin K, phosphorus, omega 3 fatty acids, vitamin B6, vitamin B1, zinc, vitamin B3, vitamin B2, iron, protein and tryptophan
- protects against cancers, promotes men’s health, enhances cardiovascular health, and has many disease fighting properties
- for more information, visit the zucchini (summer squash) 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
- adds a rich amount of alpha linoleic acid and omega-3 fatty acids
- good source of (in descending order): omega-3 fatty acids, manganese, fiber, magnesium, folate, copper, phosphorus and vitamin B6
- help reduce the inflammation that is a significant factor in conditions such as asthma, osteoarthritis, rheumatoid arthritis, migraine headaches, and osteoporosis
- protect against bone disease, cancer, diabetes, and heart disease, provide cholesterol lowering benefits, and enhance proper eye health, women’s and men’s health
- for more information, visit the flax seeds detailed overview from World’s Healthiest Foods
- Provide excellent source of vitamin C, and are highly alkalizing
- Contains valuable phytonutrients with antibiotic and antioxidant effects
- Offer protection against rheumatoid arthritis, help fight free radicals and thus reduce cancer risks and promote an overall healthy immune system
- For more information, visit the lemon detailed overview from World’s Healthiest Foods
- a source of vitamins, minerals, antioxidants, and phytonutrients
- has anti-inflammatory, antibacterial and antiviral activity
- good source of (in descending order): manganese, vitamin B6, vitamin C, selenium, calcium, phosphorus, vitamin B1, and copper
- has numerous cardiovascular benefits including: helping prevent atherosclerosis and diabetic heart disease, reducing risk of heart attack or stroke, inhibits coronary artery calcification plus many more
- protects against many cancers, protects against asbestos and promotes healthy weight control and optimal health
- for more information, visit the garlic detailed overview from World’s Healthiest Foods
- Good source of (in descending order): vitamin K, manganese, iron, fiber, omega-3, calcium, vitamin A and vitamin C
- Acts as an effective antibacterial, acts as a potent antioxidant and promotes overall good health
- For more information, visit the oregano detailed overview from the 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:
- 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