TYPE: Snack, Appetizer                    PREP TIME: < 15 mins

Goodies Needed

• Eggs (preferably organic)
• Strawberries (preferably organic)
• Cucumber (preferably organic)
• Baby Carrots (preferably organic)
• Small Whole Wheat Tortillas (Flat Bread)

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

Preparation Steps

• Put in desired amount of eggs into a small pot of water
• Once water starts boiling, time exactly 10 minutes for eggs to boil
• Rinse and cut up the cucumber into quartered, longer pieces
• Rinse and cut up the strawberries into lengthwise slices
• Rinse the baby carrots
• Peel the eggs and cut up into lengthwise quarters
• Arrange the eggs, carrots, cucumber, strawberries and tortilla flat bread on plate as seen in picture
• Makes a nutritious and appealing snack that kids and adults both can enjoy!
• 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 Flat 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

Strawberries:

• good source of (in descending order): vitamin C, manganese, fiber, iodine, potassium, folate, vitamin B2 and vitamin B5
• contain antioxidant properties to prevent cancer, enhance healthy immune function and protect against rheumatoid arthritis
• for more information, visit the strawberry 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

Carrots:

• 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

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.