TYPE: Breakfast, Lunch                   PREP TIME: < 30 mins

Goodies Needed

• Eggs (preferably organic)
• Fresh Zucchini (preferably organic)
• Carrots (preferably organic)
• Apples(preferably organic)
• Small Whole Wheat Tortillas (Flat Bread)
• Bocconcini Cheese
• Black Eyed Peas (pre-cooked from dry)
• Olive Oil

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

Black Eyed Peas, 1 lb.

Price: $10.08

(1 customer reviews)

3 used & new available from $2.99

Price: —

( customer reviews)

0 used & new available from

Preparation Steps

• Pre-cook black eyed peas at alternate time to facilitate the making of this meal
• Cook eggs based on your liking
• Rinse the zucchini and cut up into slices
• Cook the zucchini on a little bit of olive oil, steam or prepare raw
• Peel equal amounts of the carrots and apples (i.e. 2 apples to 2 carrots)
• Grate the apples and carrots on largest holes of a box grater into a large bowl
• Stir together the apples and carrots in the bowl
• Arrange the egg, peas, zucchini, apple-carrot salad and tortilla flat bread on plate as seen in picture
• Add a few Bocconcini cheeses if you’d like
• This meal makes a hearty breakfast or lunch
• 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

Apples:

• 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

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

Bocconcini Cheese:

• adds a delicate, chewy texture to salad
• benefits include: low-fat, source of essential amino acids and calcium

Zucchini:

• 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

Peas (Black Eyed Peas):

• good source of (in descending order): molybdenum, fiber, tryptophan, manganese, protein, folate, vitamin B1, potassium, and phosphorus
• stabilize blood sugars, protect against heart disease, improve digestive function, reduce risk of colon cancer and promote general good health
• for more information, visit the peas 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.