TYPE: Breakfast, Lunch, Dinner                  PREP TIME: < 15 mins

Goodies Needed

• Eggs (preferably organic)
• Green beans (preferably organic)
• Baby Cucumbers (preferably organic)
• Baba Ganouj (store bought organic, low sodium or homemade)
• Whole Wheat Multigrain Bread (or any other whole wheat, low sodium bread)

* Quantities depend on number of people you are serving and portion sizes

Preparation Steps

• Rinse and prepare beans by trimming off the ends
• Steam the beans for a few minutes until a softer texture
• You can stir in a teaspoonful or so of olive oil and some bread crumbs to the beans to enrich the taste if you’d like
• Rinse and cut up the baby cucumber into pieces of your liking
• Cut up the bread into smaller pieces
• Scramble the eggs according to your liking
• Place the vegetables, eggs and bread on a plate and add in a heaping tablespoonful of Baba Ganouj
• If you do not like the Baba Ganouj, you can use Tzatziki Sauce or some other low sodium, low fat dip
• This is a great meal for any time of the day for getting in enough healthy carbohydrates, protein, Vitamin B12 and green
• Enjoy and come back and let me know how you liked it!

Meal Nutritional Benefits

Eggs:

• add necessary protein and vitamin B12 component easily and the much lacking nutrient choline
• good source of (in descending order): tryptophan, selenium, iodine, vitamin B2, molybdenum, vitamin B12, phosphorus, vitamin B5, vitamin D and omega-3
• enhances brain health, helps prevent cardiovascular disease including blood clots and enhances proper cholesterol (see American Journal of Clinical Nutrition study)
• for more information, visit the egg detailed overview from World’s Healthiest Foods

Whole Wheat Bread

• offers healthy source of complex carbohydrates, which help to regulate healthy blood-sugar levels
• good source of (in descending order): manganese, fiber, tryptophan and magnesium
• helps to maintain healthy weight, reduces risk of metabolic syndrome, lowers risk of diabetes type 2, helps prevent gallstones, enhances intestinal health by keeping you regular, protects against breast cancer, helps prevent childhood asthma, enhances cardiovascular health and contains an excellent dose of phytochemicals to promote overall health
• for more information, visit the whole wheat detailed overview from World’s Healthiest Foods

Green Beans:

• Low in calories but abundant in nutrients including antioxidants
• good source of (in descending order): vitamin K, vitamin C, manganese, vitamin A, fiber, potassium, folate, tryptophan, iron, magnesium, vitamin B2, copper, vitamin B1, calcium, phosphorus, protein, omega 3 fatty acids and vitamin B3
• help build strong bones, offer cardiovascular protection, promotes colon health, have anti-inflammatory properties, increase energy production and enhance the immune system
• for more information, visit the green beans detailed overview from World’s Healthiest Foods

Cucumber:

• great alkaline source to decrease body’s acidic levels
• good source of (in descending order): water, vitamin C, molybdenum, vitamin A, potassium, manganese, folate, fiber and silica
• promotes healthy skin, intestinal health and blood pressure
• for more information, visit the cucumber detailed overview from World’s Healthiest Foods

Eggplant (Baba Ganouj):

• the more homemade and natural the dip the greater the nutritional benefits
• good source of (in descending order): fiber, potassium, manganese, copper, vitamin B1, vitamin B6, folate, magnesium, tryptophan and vitamin B3
• offers protection for the brain, antioxidant properties, anti-bacterial, anti-cancerous, and enhances proper cardiovascular health
• for more information, visit the eggplant detailed overview from World’s Healthiest Foods

About the author:
Evita Ochel, B.Sc., B.Ed., CHN - is a certified holistic nutritionist, biologist, educator, writer, researcher and speaker in the areas of health, science and holistic wellness. She is a nutritional science expert and her teaching and writing focus on natural, wholesome, plant-based and organic nutrition to achieve optimal health and longevity. Learn more about Evita Ochel or Follow Evita Ochel on Twitter.