TYPE: Lunch, Dinner            PREP TIME: < 30 mins

Goodies Needed

• Quinoa (preferably organic, such as Eden Organic Quinoa)
• Spinach (organic)
• Eggs (organic)
• Tomatoes (organic)
• Corn – fresh or frozen (organic)
• Kalamata Olives
• Green Onions (organic)
• Your choice of fresh herbs and/or spices

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

Preparation Steps

• Prepare quinoa as instructed on package (total cooking time for Eden Organic Quinoa takes about 15 minutes)
• To hard boil the eggs, place desired amount of eggs in a small pot, pour enough water just to cover them and cook on high – time the eggs for exactly 10 minutes once the water in them starts boiling for perfectly hardboiled eggs
• If the corn is frozen, steam the corn in a pot to thaw and warm
• While quinoa and eggs are cooking, rinse the spinach and arrange on plate as seen
• Rinse the tomatoes and dice up
• Rinse the green onions and cut up into thick slices
• Once the eggs are cooked, cool them a little (can be done by pouring cold water over them), peel and cut up into small chunks
• Once the quinoa is cooked, in a large bowl, mix the quinoa, corn, tomatoes, eggs and green onions together and serve on spinach decorated plate in desired portions
• Add in a few olives if desired
• Usually the onions and olives bring out their own taste without the need for adding anything else. However, If desired, add in your favorite herbs and/or spices (nothing too heavily based on sodium).
• This is an excellent vegetarian meal as it supplies you with a complete serving of protein, vitamin B12 plus many other vitamins and minerals.
• Enjoy and come back and let me know how you liked it!

Meal Nutritional Benefits

Quinoa:

• Provides a complete protein source in the form of a nutty tasting grain
• good source of (in descending order): manganese, magnesium, iron, tryptophan, copper and phosphorus
• helps reduce headaches such as migraines, enhances cardiovascular health, provides antioxidant protection such as protection against breast cancer
• helps prevent gallstones, protects against childhood asthma, lowers diabetes type 2 risk, enhances intestinal health and promotes overall good health
• for more information, visit the quinoa detailed overview from World’s Healthiest Foods

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

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

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

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

Onion:

• contain numerous flavonoids
• good source of (in descending order): chromium, vitamin C, fiber, manganese, molybdenum, vitamin B6, tryptophan, folate, potassium, phosphorus and copper

• helps lower blood sugar, enhances cardiovascular health, lowers high cholesterol, reduces risk of colon cancer when regularly consumed and protects against many other cancers like ovarian cancer
• boosts bone health, has anti-bacterial and anti-inflammatory properties
• for more information, visit the onion 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.