TYPE: Lunch, Dinner                        PREP TIME: < 45 mins

Goodies Needed

• Brown Rice (organic)
• Cauliflower (organic)
• Eggs (organic)
• Fresh or Frozen Sweet Corn (preferably organic)
• Dill (preferably organic)

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

Gourmet House – 100% Organic Long Grain Brown Rice – 14oz bag
Price: —

RiceSelect Organic Texmati Brown Rice, 36-Ounce Jars (Pack of 4)
Price: USD 26.93

Preparation Steps

• Cook the rice according to package instructions – will take about 45 minutes
• Hard boil the eggs by placing desired amount of eggs in pot and adding water just to cover
• Once the eggs come to a boil, time for 10 minutes for perfect hard boiled eggs
• Allow the eggs to cool before peeling them
• Rinse the cauliflower and cut up into small pieces
• Steam the cauliflower or leave raw
• If the corn is frozen, steam it for a few minutes
• Rinse the dill and chop up finely
• Once the rice is cooked, arrange the above items on plate as seen in photo
• Sprinkle the meal with some dill for a vibrant touch of flavor (Hint: add other spices or herbs as per your liking)
• Enjoy and come back and let me know how you liked it!

Meal Nutritional Benefits

Brown Rice:

• good source of (in descending order): manganese, slenium, magnesium,  tryptophan, phosphorus, vitamin B6, vitamin B3, vitamin B1 and iron
• offers phytonutrient and antioxidant protection, reduces risk of colon cancer, heart disease, metabolic syndrome, type 2 diabetes, lowers cholesterol,
• provides excellent source of energy and helps maintain healthy weight
• thanks to the magnesium, reduces the severity of asthma, lowers high blood pressure, reduces the frequency of migraine headaches, and reduces the risk of heart attack and stroke as well as enhances healthy bones
• for more information, visit the brown rice detailed overview from World’s Healthiest Foods

Cauliflower:

• good source of (in descending order): vitamin C, vitamin K, folate, fiber, vitamin B6, tryptophan, omega 3 fatty acids, manganese, vitamin B5, potassium, protein, phosphorus, vitamin B2, vitamin B1, magnesium and vitamin B3

• contain phytonutrients and antioxidants which help prevent cancers, promote liver and cell detoxification, protects against rheumatoid arthritis, enhances cardiovascular health and may enhance men’s health
• for more information, visit the cauliflower 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

Corn (Fresh):

• good source of (in descending order): vitamin B1, folate, vitamin C, fiber, magnesium,  phosphorus, vitamin B3, vitamin B5, manganese, potassium, protein, vitamin B2, zinc and iron
• excellent source of folate, reduces the risk of heart attacks, enhances healthy brain function, promotes lung health and promotes overall health
• for more information, visit the corn detailed overview from Nutrition Data or the corn overview from World’s Healthiest Foods

Dill:

• Adds a unique and vibrant flavor to any meal
• good source of (in descending order): iron, magnesium and calcium
• has antibacterial properties, radical fighting/cancer protection properties and is a source of calcium for healthy bones
• for more information, visit the dill 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.