This is a delicious meal that offers a balance between cooked and raw vegetables. It features delightful flavors, juicy textures and rich nutrient density. It provides healthy carbohydrates and fats, as well as some protein. It is naturally low in sodium, cholesterol free and high in fiber. It is a simple, yet filling meal that the whole family can enjoy to benefit from more whole, natural plant foods in the diet.
TYPE: Meal, Lunch, Dinner
PREP TIME: < 45 mins
SERVINGS: not set, make according to personal needs
- Refined Sugar-free
- Potatoes (organic)
- Coconut Oil (organic, virgin)
- Apples (organic)
- Carrots (organic)
- Cauliflower (organic)
- Zucchini (organic)
- Tomatoes (organic)
- Cumin (organic)
- Oregano (organic)
- Rosemary (organic)
- Black Pepper (organic)
- Sea Salt (unrefined)
- Toaster Oven or Regular Oven
- Baking Sheet or Baking Dish
- Skillet/Pan, large
- Food Processor or Boxed Grater
- Peeler (optional)
- Cutting Board
- Pre-heat (toaster) oven to 350F.
- Wash the potatoes, (peel if needed) and cut up into small wedges. Transfer to large bowl.
- Sprinkle some oregano, rosemary, pepper and salt onto the potatoes, and mix in some soft or melted coconut oil. Stir well until evenly combined.
- Transfer the herbed potatoes into/onto your baking dish/pan, and make sure they are in a single layer. Cover with foil (if desired, but not needed) and cook for about 30 minutes. Check on the potatoes at the 20 minute mark as cooking times will vary based on oven.
- Heat some coconut oil on your skillet/pan on low-medium heat.
- Wash the cauliflower, cut into small pieces and transfer to the hot pan. Cover and continue to cook on low.
- Sprinkle in some cumin, and any of the other herbs you wish into the pan.
- Wash the zucchini, peel if needed and cut into slices. Add to the pan, stir with other ingredients, cover and continue cooking for about 15 minutes or until desired softness is reached. Stir occasionally and test, so not to overcook.
- Wash an equal amounts of the carrots and apples (i.e. 2 apples to 2 carrots). Peel if needed, and core the apples.
- Shred the apples and carrots using a food processor or boxed grater. Transfer to a bowl and toss together with a fork to evenly distribute the apples and carrots amongst each other. Transfer a desired portion onto meal plate(s).
- Wash the tomatoes and cut into wedges. Layer a desired amount of the tomatoes onto meal plate(s).
- Once the potatoes and vegetables are done cooking, transfer desired portions onto meal plate(s) and enjoy.
Meal Nutritional Benefits
- 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
- Excellent source of flavenoids that act as antioxidants
- good source of (in descending order): fiber and vitamin C
- enhances proper cardiovascular health, provides protection against cancers, enhance proper digestion, enhance proper blood sugar, prevent kidney stones and promote overall good health
- for more information, visit the apples detailed overview from World’s Healthiest Foods
- Excellent source of carotenoids
- good source of (in descending order): vitamin A, vitamin K, vitamin C, fiber, potassium, vitamin B6, manganese, molybdenum, vitamin B1, vitamin B3, phosphorus, magnesium and folate
- reduce risk for heart disease, improve vision (especially night vision), protect against cancers, help regulate blood sugar, enhance colon health and promote lung health
- for more information, visit the carrots 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
- Provides a unique delicacy to the meal when cooked in olive oil and bread crumbs
- good source of (in descending order): vitamin C, vitamin K, folate, fiber, vitamin B6, tryptophan, omega 3 fatty acids, manganese, vitamin B5, potassium, protein, phosphorus, vitamin B2, vitamin B1, magnesium and vitamin B3
- contain phytonutrients and antioxidants which help prevent cancers, promote liver and cell detoxification, protects against rheumatoid arthritis, enhances cardiovascular health and may enhance men’s health
- for more information, visit the cauliflower 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
- 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
- offers beneficial phytonutrients and a rich aroma to any meal
- 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
- 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
- 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