Characteristics

This is a filling and delicious meal that offers a delectable array of flavors. It offers healthy complex carbohydrates, fats and proteins. It is naturally low in sodium, high in fiber and cholesterol free.

TYPE: Lunch, Dinner
PREP TIME: < 45 mins
SERVINGS: not set, make according to personal needs

  • Vegan
  • Wheat-free
  • Gluten-free
  • Soy-free
  • Peanut-free
  • Nut-free
  • Corn-free
  • Refined Sugar-free

Goodies Needed*

INGREDIENTS:

  • Potatoes (organic)
  • Crimini Mushrooms (organic)
  • Zucchini (organic)
  • Onion (organic)
  • Sunflower Seeds (organic, raw)
  • Coconut Oil (organic, virgin)
  • Sea Salt (unrefined)
  • Black Pepper (organic)
  • Dried Basil (organic)
  • Dried Oregano (organic)
  • Dried Rosemary (organic)

TOOLS:

  • Large Pans/Skillets
  • Stove OR
  • Flat Baking Sheet
  • Oven

Preparation Steps

  1. Cook your meal in a skillet on the stove, or on a baking sheet in the oven. If using stove, start to heat some coconut oil on your skillet on low-medium heat. If using oven, pre-heat on 350F.
  • Peel the potatoes, rinse and dice them up into small squares or wedges. Place into a large bowl.
  • Sprinkle the potatoes with some sea salt and pepper, and a generous amount of the three herbs. Stir well.
  • Place the herbed potatoes onto your hot skillet, or onto your baking sheet.
  • In the oven, cook for about 30 minutes. On your stove top, potatoes should be done in 15-20 minutes with frequent stirring around.
  • Heat a tablespoon of coconut oil on another pan, on low-medium heat.
  • Peel and finely chop up 1/4 to 1/2 of an onion. Sautee it on your new pan.
  • Wash/clean the mushrooms and cut up into small pieces. Add to the pan with the onion and sautee on low-medium heat. Stir several times.
  • Wash the zucchini, peel if desired, cut into slices and then quarter the slices. Throw into your pan with mushrooms. Stir everything well and add some of your herbs, salt and pepper. Cover and continue cooking until mushrooms and zucchini have reached desired softness (about 10 minutes).
  • Once the potatoes and the mushroom-zucchini mix is cooked remove from heat. Place some potatoes on meal plate(s), and top with the mushroom-zucchini mix.
  • Sprinkle the meal with a generous amount of sunflower seeds, and enjoy.

Meal Nutritional Benefits

Potatoes:

  • good source of (in descending order): vitamin C, vitamin B6, copper, potassium, manganese, tryptophan and fiber (with skin)
  • offer protection against cardiovascular disease and cancer, help lower blood pressure, and aid in building new body cells
  • for more information, visit the potatoes detailed overview from World’s Healthiest Foods

Zucchini:

  • 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

Crimini Mushrooms:

  • provide an excellent amount of fiber, protein and antioxidants
  • good source of (in descending order): selenium, vitamin B2, copper, vitamin B3, vitamin B5, potassium, phosphorus, zinc, manganese, vitamin B1, choline, and folate
  • enhance the immune function and contribute to overall optimal health
  • provide anti-inflammatory benefits, cardiovascular system benefits, and anti-cancer benefits
  • for more information, visit the crimini mushroom detailed overview from World’s Healthiest Foods

Sunflower Seeds:

  • Good source of (in descending order): vitamin E, vitamin B1, manganese, magnesium, manganese, copper, tryptophan, selenium, phosphorus, vitamin B5 and folate
  • helps prevent cardiovascular disease, helps lower cholesterol, helps prevent cancers with its powerful free radical fighters
  • enhances healthy nervous system and enhances proper detoxification
  • for more information, visit the sunflower seed detailed overview from World’s Healthiest Foods

Onion:

  • 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

Coconuts (Coconut Oil):

  • Has various health promoting qualities in almost all areas of the body, including boosting the immune system
  • Contains antimicrobial, antiviral and antibacterial properties
  • Excellent, rich and healthy source of saturated fats in the form of medium chain triglycerides
  • For a complete overview and detailed list of health benefits see benefits of coconuts

Rosemary:

  • a source of vitamins, minerals, antioxidants, and phytonutrients
  • good source of (in descending order): fiber, iron and calcium
  • helps to stimulate the immune system, increase circulation, and improve digestion
  • contains anti-inflammatory compounds and enhances overall health
  • for more information, visit the rosemary detailed overview from World’s Healthiest Foods

Oregano:

  • a source of vitamins, minerals, antioxidants, and phytonutrients
  • 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 World’s Healthiest Foods

Black Pepper:

  • a source of vitamins, minerals, antioxidants, and phytonutrients
  • 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

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