Characteristics
This is a simple, quick, and easy meal that combines the goodness of two cruciferous powerhouses: broccoli and cauliflower. It provides healthy carbohydrates and protein. It is naturally low in sodium and fat, cholesterol-free, and fiber-rich. The softness of the steamed vegetables, along with the couscous, makes this a great recipe the whole family can enjoy.
TYPE: Lunch, Dinner
PREP TIME: < 15 mins
SERVINGS: not set, make according to personal needs
- Vegan / Plant-based
- Whole food
- Soy-free
- Corn-free
- Peanut-free
- Nut-free
- Refined Sugar-free
Goodies Needed
INGREDIENTS:
- Organic Whole Wheat Couscous
- Organic Cauliflower
- Organic Broccoli
- Organic Green Beans
- Organic Green Bell Pepper
- Organic Nutritional Yeast (non-GMO)
- Organic Lemon - for juice
- Organic Black Pepper
- Organic Dried Herbs (of your choice)
- Unrefined Sea Salt
TOOLS:
- 1 Medium Stainless Steel Pot
- 1 Large Stainless Steel Pan with a lid or Cast-Iron Skillet
- Stove
- Cutting Board
- Lemon Reamer
Preparation Steps
- Cook the couscous according to package instructions. Normally, you boil a set amount of water and add in an equal amount of couscous for a few minutes, stir, and remove from heat. Couscous can be sticky, so fluff with a fork often as soon as it is heated through.
- Wash the cauliflower, broccoli, green beans, and green bell peppers. Trim and cut all of them into small pieces.
- Heat a thin layer of water, just enough to cover the base of your pan, covered with the lid, on low-medium heat.
- Add in all of the vegetables, cover with a lid, and steam cook in the pan on the water for about 10 minutes. Check and stir periodically for even cooking, and ensure there is always a layer of water present.
- Prepare your lemon(s) — wash, roll around on a hard surface to loosen the juice, cut it in half with a knife, and use your lemon reamer to squeeze all of the juice into a small bowl or cup. Be sure to remove any seeds or particles. Be sure to have enough lemon juice for the portion of food you are making. Usually 1 lemon for every 2 adult servings.
- Once the vegetables are cooked, drain off any water, and add in the lemon juice, along with desired quantities of salt, pepper, herbs, and nutritional yeast. Stir everything well.
- Place desired portions of the couscous and veggie mix on your meal plate(s) and enjoy.
Meal Nutritional Benefits
Organic Whole Wheat
- provides healthy carbohydrates, fiber, protein, and is naturally low in fat
- provides phytonutrients and antioxidants
- provides vitamins, specifically most B vitamins
- provides minerals, especially manganese, selenium, magnesium, phosphorus, iron, zinc, and copper
- helps support optimal health, weight, healing, and prevention
- helps maintain healthy blood pressure, blood sugar, and cholesterol levels
- Health Tips: Avoid processed wheat-containing foods, even if whole. Choose organic wheat, as conventional wheat carries many health risks and includes toxic glyphosate residue. Choose organic stone-ground whole wheat flours for highest safety and nutrient integrity.
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
Broccoli
- 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
- 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
Bell Peppers
- 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, E, K, and most B vitamins, including folate
- provide minerals, especially potassium, phosphorus, magnesium, calcium, and iron
- support optimal health, weight, healing, and prevention
- support healthy blood pressure, blood sugar, and cholesterol levels
- protect against cardiovascular disease, cancer, diabetes type 2, infections, and other diseases
String Beans (green, yellow, purple)
- 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
- 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
Lemons
- provide alkalizing, cleansing, detoxifying, anti-inflammatory, and anti-microbial benefits
- provide lots of phytonutrients and antioxidants
- provide some vitamins and minerals, most specifically vitamin C
- support optimal health, weight, healing, and prevention
- support healthy blood pressure, blood sugar, cholesterol levels, and liver function
- protect against cardiovascular disease, cancer, diabetes, 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
Nutritional Yeast
- great source of highly-digestible protein and nutrients
- provide vitamins, especially B vitamins, including vitamin B12
- provide minerals, especially molybdenum, iron, selenium, zinc, phosphorus, and manganese
- supports optimal health, weight, healing, and prevention
- Tips: Choose a reputable brand of nutritional yeast, as vitamin and mineral amounts will vary widely, and some can contain GMOs. Also, not all brands contain vitamin B12, so choose a reliable source that clearly states its contents.
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