This meal provides a delicious array of flavors and nutrients through the mixture of vegetables, grain and mushrooms that it is based on. It is rich in healthy carbohydrates, fats and proteins. It is naturally low in sodium, cholesterol free and high in fiber, as well as micronutrients. It is a pleasantly and naturally sweet tasting meal that the whole family can enjoy.
TYPE: Lunch, Dinner
PREP TIME: < 45 mins
SERVINGS: not set, make according to personal needs
- Refined Sugar-free
- Brown Rice (organic)
- Sweet Onion (organic)
- Zucchini (organic)
- Red, Orange or Yellow Bell Peppers (organic)
- Tomatoes (organic)
- Avocado (organic)
- Shiitake Mushrooms (organic)
- Sunflower Seeds (organic, raw)
- Cumin (organic)
- Pot, medium or large
- +/ 12 inch stainless steel pan/skillet
- Cutting Board
- Cook a desired amount of the brown rice. (It is most efficient to cook a larger batch and save leftovers for other meals.) To cook brown rice, use 1 part rice to 2 parts water. Bring the water to a boil first, then add in the rice, stir, cover with a lid and reduce heat to simmer. Set timer for 45 minutes. (Do not uncover or stir anything until timer goes off, at which time the rice is done and can be fluffed with a fork.)
- While the rice is cooking, prepare your vegetables:
- Peel some of the sweet onion, dice and set aside in a bowl.
- Clean the mushrooms, slice and dice and add to the onions.
- Wash the zucchini, peppers, and tomatoes, slice and dice them and set aside in another bowl.
- Rinse the avocado and cut into cubes, and set aside (Watch this video to learn how to work with avocados.
- Once your rice is in its last 10-15 minutes of cooking, heat a thin layer of water on a stainless steel skillet on low-medium heat.
- Once the water starts to steam, transfer the onions and mushrooms to it and sauté with the lid on. Make a note of the time.
- After about 5 minutes has passed, add in the zucchini, peppers and tomatoes. Cover back with lid and continue cooking for another 5 minutes or until everything has gently softened.
- Once the timer goes off, add in your herbs and spices, stir everything together and remove from heat. Vegetables should be gently softened, not over-cooked.
- Once the rice is cooked, add in an appropriate amount of rice to the skillet with the vegetables and mix thoroughly.
- Serve desired portions of the mixture on meal plate(s) and top the dish with the avocado and sunflower seeds. Enjoy!
Meal Nutritional Benefits
- good source of (in descending order): manganese, selenium, magnesium, tryptophan, phosphorus, vitamin B6, vitamin B3, vitamin B1 and iron
- offers phytonutrient and antioxidant protection, reduces risk of colon cancer, heart disease, metabolic syndrome, type 2 diabetes, lowers cholesterol,
- provides excellent source of energy and helps maintain healthy weight
- thanks to the magnesium, reduces the severity of asthma, lowers high blood pressure, reduces the frequency of migraine headaches, and reduces the risk of heart attack and stroke as well as enhances healthy bones
- for more information, visit the brown rice 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 C, vitamin A, vitamin B6, fiber, molybdenum, vitamin K, manganese, folate, potassium, vitamin B1, vitamin E, tryptophan and copper
- helps reduce risk of cancer and cardiovascular disease, protects against rheumatoid arthritis, promotes healthy eyesight and lungs, and enhances overall good health
- for more information, visit the bell peppers detailed overview from World’s Healthiest Foods
- A symbol of longevity in Asian cultures
- good source of (in descending order): iron, vitamin C, protein and fiber
- Enhance immune system, lower cholesterol levels, decrease risk of cancers through potent antioxidant action, decrease risk of anemia and promote overall optimal health
- for more information, visit the shiitake mushroom detailed overview from World’s Healthiest Foods
- good source of (in descending order): chromium, vitamin C, fiber, manganese, molybdenum, vitamin B6, tryptophan, folate, potassium, phosphorus and copper
- promote blood-sugar lowering effects, improve glucose tolerance, lower cholesterol levels and high blood pressure, help prevent atherosclerosis and diabetic heart disease, and reduce the risk of heart attack or stroke
- reduces risk of colon cancer and ovarian cancer upon regular consumption, help protect against many other cancers and help maintain healthy bones
- have anti-inflammatory and anti-bacterial activity for more information, visit the onions 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
- provides the meal with healthy fatty acids
- good source of (in descending order): vitamin K, dietary fiber, potassium, folate, vitamin B6, vitamin C and copper
- help regulate healthy blood pressure, help decrease LDL cholesterol and increase HDL cholesterol and enhance overall health
- help protect against breast cancer, prostate cancer and oral cancer
- for more information, visit the avocado detailed overview from World’s Healthiest Foods
- 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
- 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