This meal incorporates the delicious and sweet flavors of yams, along with a blend of greens and vegetables. It provides healthy carbohydrates, fats and protein, along with a rich assortment of micronutrients. It is naturally low in sodium, cholesterol free and high in fiber.
TYPE: Lunch, Dinner
PREP TIME: < 30 mins
SERVINGS: not set, make according to personal needs
- Refined Sugar-free
- Baby Greens (organic)
- Yams/Sweet Potatoes (organic)
- Zucchini (organic)
- Red Lentils (organic)
- Coconut Oil (organic, virgin)
- Flaxseed Meal (organic)
- Cumin (organic)
- Sea Salt (unrefined)
- Black Pepper (organic)
- Optional - Olives (preservative free, glass packaged)
- Pot, medium
- Skillet/Pan, large
- Rinse a desired amount of your lentils (typically cooking 1-2 cups provides more than enough with leftovers). Transfer the lentils into a medium pot, fill with double the water to lentils, cover and bring to a boil. Reduce heat and simmer for 10-15 minutes.
- Heat some coconut oil on low-medium heat in your skillet/pan.
- Wash your yams, (peel if desired), and cut up into small chunks. Transfer to pan once oil heats up, cover and continue cooking.
- Wash the zucchini, (peel if desired), and cut up into small chunks. Transfer to pan and stir within the yams. Cover and continue cooking.
- Sprinkle the yams and zucchini with some cumin, sea salt, black ground pepper and/or some of your favorite spices.
- Cooking time is roughly 15-20 minutes (depending on softness of vegetables desired). Stir the mix occasionally.
- Once the lentils are cooked, drain any excess water and stir in some of the lentils into the yam and zucchini mixture once they are finished cooking too.
- Stir in some ground flax seeds into the mixture.
- Place a layer of pre-washed, organic baby greens onto meal plate(s).
- Place desired amounts of the yam-lentil mixture on top of the baby greens.
- Garnish with some olives if desired and enjoy.
Meal Nutritional Benefits
- offer a healthy source of complex carbohydrates, which are a primary source of energy for the body
- good source of (in descending order): vitamin C, potassium, manganese, fiber, and vitamin B6
- help to maintain a healthy blood pressure and protect against cardiovascular disease
- promote good women’s health, promote healthy intestines and help decrease chance of colon cancer and help regulate healthy blood sugar levels, thus decreasing the risk of diabetes type 2
- for more information, visit the yams 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): molybdenum, folate, fiber, tryptophan, manganese, iron, protein, phosphorus, copper, vitamin B1 and potassium
- protect against digestive disorders and help maintain regularity through their high fiber content
- regulate blood sugar levels, help decrease cholesterol, help promote a healthy heart and protect against cardiovascular disease
- help prevent anemia due to a good iron content and enhance overall good health
- for more information, visit the lentils detailed overview from World’s Healthiest Foods
- mix of spinach, various lettuces, dandelions, etc.
- rich in many vitamins and minerals, including water, fiber, potassium, calcium, phosphorus, vitamin B’s, vitamin C and magnesium
- help promote optimal health of all the systems as they contain antioxidant properties to prevent cancer, enhance healthy immune function and promote a healthy digestive system
- adds a rich amount of alpha linoleic acid and omega-3 fatty acids to the salad
- 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
- 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
Coconuts (Coconut Oil):
- Most heat stable oil for cooking
- Offers heart and brain healthy medium-chain fatty acids
- Read about the many health benefits of coconuts
- adds a delightful rich flavor and fragrant aroma to any meal
- good source of: iron, manganese, calcium and magnesium
- protect against cancer, enhance good digestion, stimulate the immune system and enhance overall health
- for more information, visit the cumin detailed overview from World’s Healthiest Foods
- adds a great taste to the soup
- 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