Vegetarian Recipe: Roasted Potatoes, Egg and Mango Spinach Salad

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TYPE: Lunch, Dinner                                  PREP TIME: < 30 mins

Goodies Needed

  • Red, White or Golden Potatoes (preferably organic)
  • Your favorite seasoning spice
  • Olive Oil
  • Hard Boiled Eggs (preferably organic and/or Omega-3 enriched)
  • Baby Spinach (preferably organic)
  • Mango (preferably organic)
  • Green seedless grapes (preferably organic)

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

Preparation Steps

  • Wash potatoes and peel if desired, then cut up into thin slices
  • Pour a thin layer of olive oil into a pan or baking dish, place sliced potatoes and sprinkle with your favorite spice
  • Bake at 350 C or roast on a pan until desired [baking takes longer (about 20 mins) than stovetop cooking (about 10 mins)]
  • Hard boil the egg(s) (10 minutes in boiling water)
  • Arrange desired amounts of salad by cutting up spinach leaves and peeled mango into small pieces and tossing in rinsed grapes
  • Peel and cut the hard boiled eggs into quarters and serve with salad and potatoes
  • Enjoy!
  • Come back and let me know how you liked it

Meal Nutritional Benefits

Potatoes:

  • good source of (in descending order): vitamin C, vitamin B6, copper, potassium, manganese, tryptophan and fiber (with skin)
  • offer protection against cardiovascular disease and cancer, help lower blood pressure, and aid in building new body cells
  • for more information, visit the potatoes detailed overview from World’s Healthiest Foods

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

Spinach:

  • good source of (in descending order): vitamin K, vitamin A, manganese, folate, magnesium, iron, vitamin C, vitamin B2, calcium, potassium, vitamin B6, tryptophan, fiber, copper, vitamin B1, phosphorus, zinc, vitamin E, omega-3, vitamin B3 and selenium
  • protects against osteoporosis, heart disease, prostate cancer, ovarian cancer, colon cancer, arthritis, and other diseases
  • enhances eye sight, immune system and mental function for more information, visit the spinach detailed overview from World’s Healthiest Foods

Mango:

  • adds a unique sweetness to the salad
  • good source of: potassium, calcium, phosphorus, magnesium, vitamin C, vitamin A and folate
  • provide antioxidants for fighting cancer and help maintain healthy blood pressure
  • for more information on mangoes, visit The Food Paper

Grapes:

  • adds amazing sweetness and juiciness to the salad
  • good source of (in descending order): manganese, vitamin C, vitamin B1, potassium and vitamin B6
  • contain flavenoids to help prevent heart disease, contain antioxidants to help prevent cancer, enhance women’s health, and enhance the immune system
  • for more information, visit the grapes detailed overview from World’s Healthiest Foods

Evita Ochel's photo 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.

2 Comments to “Vegetarian Recipe: Roasted Potatoes, Egg and Mango Spinach Salad”

  1. Elle says:

    Nice salad, but if it has eggs, it isn’t vegetarian.

    • Evita Ochel says:

      Hi Elle

      Thank you for stopping by and checking out the recipe.

      As for the eggs, the vegetarian recipes are based on the general vegetarian definition, where people consume dairy and eggs, but no meat products. They are not all vegan where no animal products are used.

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