Characteristics

This delicious meal balances cooked and raw vegetables. It features delightful flavors, juicy textures, and rich nutrient density. It provides healthy carbohydrates and fats, along with some protein. It is naturally low in sodium, cholesterol-free, and high in fiber. It is a simple yet filling meal the whole family can enjoy, adding more whole, natural plant foods to the diet.

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

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

Goodies Needed*

INGREDIENTS:

  • 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)

TOOLS:

  • Toaster Oven or Regular Oven
  • Baking Sheet or Baking Dish
  • Skillet/Pan, large
  • Stove
  • Food Processor or Boxed Grater
  • Peeler (optional)
  • Cutting Board

Preparation Steps

  1. Preheat (toaster) oven to 350F.
  • Wash the potatoes (peel if needed) and cut up into small wedges. Transfer to a 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 (optional) and cook for about 30 minutes. Check the potatoes at the 20-minute mark, as cooking times will vary by oven.
  • Heat some coconut oil in 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 the other ingredients, cover, and continue cooking for about 15 minutes, or until the desired softness is reached. Stir occasionally and test to avoid overcooking.
  • Wash an equal amount 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 with a fork to evenly distribute the apples and carrots. 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

Potatoes

  • provide healthy carbohydrates, fiber, protein, and are naturally low in fat
  • provide phytonutrients and antioxidants
  • provide vitamins, especially vitamin C and most B vitamins
  • provide minerals, including potassium, copper, manganese, magnesium, iron, calcium, and phosphorus
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • support the nervous, immune, and digestive systems
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
  • Health Tip: To enjoy these benefits, eat potatoes in their gently cooked form, without any oils, dairy, or unhealthy condiments, and not in any fried or browned states. High or prolonged heat, frying, and browning contribute to the creation of harmful acrylamide.

Apple

  • provides healthy carbohydrates, fiber, protein, and is virtually fat-free
  • provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provides vitamins, including vitamin A, C, E, K, and some B vitamins
  • provides minerals, including potassium, phosphorus, magnesium, and calcium
  • supports optimal health, weight, healing, and prevention
  • supports digestive system and immune system health
  • supports healthy blood sugar, blood pressure, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, and other diseases

Carrots

  • provide healthy carbohydrates, fiber, protein, and are virtually fat-free
  • provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A, C, K, and most B vitamins, including folate
  • provide minerals, especially potassium, phosphorus, calcium, and magnesium
  • support optimal health, weight, healing, and prevention
  • support optimal eye health, bone health, and digestive health
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases

Tomatoes

  • provide some carbohydrates, fiber, protein, and are virtually fat-free
  • provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A, C, K, and some B vitamins, including folate
  • provide minerals, especially potassium, phosphorus, magnesium, calcium, chromium, and zinc
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • support healthy eye health, immune health, and digestive health
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases

Cauliflower

  • provides healthy carbohydrates, fiber, protein, and is virtually fat-free
  • provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provides vitamins, especially vitamin A, C, K, and most B vitamins, including folate and choline
  • provides minerals, especially potassium, phosphorus, calcium, magnesium, iron, and zinc
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes, infections, and other diseases

Zucchini (Summer Squash)

  • provides some carbohydrates, fiber, protein, and are virtually fat-free
  • provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provides vitamins, especially vitamin A, C, K, and some B vitamins, including folate and choline
  • provide minerals, especially potassium, phosphorus, magnesium, calcium, iron, and zinc
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, and other diseases

Coconut (fresh and dry)

  • provides healthy fats, protein, some carbohydrates, and fiber
  • provides antioxidants, phytonutrients, and anti-inflammatory benefits
  • provides vitamins, like vitamin C and some B vitamins, including folate and choline
  • provides minerals, especially potassium, phosphorus, magnesium, calcium, iron, manganese, zinc, and copper
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, cholesterol, and iron levels
  • can support proper bone health and protects against osteoporosis
  • can protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
  • Health Tip: Avoid dry coconut that has been sweetened, sulfured, highly processed, or found to contain other additives or preservatives.

Cumin

  • not a significant source of calories or macronutrients
  • provides phytonutrients, antioxidants, anti-inflammatory, and antimicrobial benefits
  • provides vitamins, including vitamin A, C, and some B vitamins
  • provides minerals, especially potassium, calcium, phosphorus, magnesium, and iron
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, infections, and other diseases

Herbs (fresh and dried)

  • naturally low in carbohydrates and are virtually fat-free
  • a source of fiber
  • provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide anti-fungal, anti-bacterial, and anti-microbial properties
  • provide lots of vitamins, including vitamins A, C, some Bs, E, and K
  • provide lots of minerals, including potassium, phosphorus, calcium, magnesium, iron, and zinc
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes, infections, and other diseases

Black Pepper

  • not a significant source of calories or macronutrients (carbs, fats, protein)
  • provides phytonutrients and antioxidants
  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides vitamins, including vitamin A, C, and K
  • provides minerals, including potassium, calcium, magnesium, phosphorus, and iron
  • supports optimal health, weight, healing, and prevention
  • supports digestive health; helps prevent bloating and gas
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, and other diseases

Unrefined Salt

  • unrefined sea salt unrefined Himalayan salt
  • naturally alkalizing
  • a source of over 80 essential and trace minerals
  • supports optimal blood pressure, heart and nervous system health
  • supports optimal health, weight, healing, and prevention
  • Health Tip: avoid all forms of refined, white salt and processed foods made with it