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

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.