TYPE: Appetizer, Lunch, Dinner                           PREP TIME: < 15 mins

Goodies Needed

• Organic Whole Grain Olive Bread (store bought or make your own to reduce sodium intake)
• Organic Baby Spinach
• Organic Tomatoes
• Organic Bocconcini Cheese (optional for non-vegans)
• Organic Baby Cucumbers
• Kalamata Olives (without sodium benzoate preservative)
• Freshly homemade carrot juice from organic carrots

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

Preparation Steps

• Cut bread (if not bought pre-cut) into slices of desired thickness
• Cut the Tomato and Bocconcini cheese into slices
• Cut the cucumber stick lengthwise into quarters
• For a great presentation, line the plate alternating between spinach leaves, tomato and cheese slices
• Add in bread slices, cucumber and a few olives
• Garnish with herbs if desired, such as basil or fresh parsley
• Pour a glass of the freshly made juice
• Enjoy!

Meal Nutritional Benefits

Olive Bread:

• Provides a starchy carbohydrate for energy
• Look at the sodium content, and try to buy one with lowest sodium

Tomatoes:

• Excellent source of lycopene – an antioxidant found to decrease many cancers as well as heart disease

• good source of (in descending order): vitamin C, vitamin A, vitamin K, molybdenum, potassium, manganese, fiber, chromium, vitamin B1, vitamin B6 and folate

• aside from preventing a list of cancers, especially of the prostate, they also enhance prostate health, colon health and pancreatic health
• for more information, visit the tomatoes 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
• for more information, visit the spinach 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

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

Olives:

• great source of monounsaturated fats
• good source of (in descending order): iron, vitamin E, fiber and copper
• have anti-inflammatory compounds, have antioxidant properties for fighting cancers and offer protection from heart disease
• for more information, visit the olives detailed overview from World’s Healthiest Foods

Carrot Juice

• outstanding source of vitamin A and beta-carotene
• good source of vitamin K, vitamin C, potassium, manganese, vitamin B6, molybdenum, vitamin B3, folate and vitamin B1
• provides easy way to squeeze in an extra serving or more of vegetables
• 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.