TYPE: Lunch, Dinner            PREP TIME: < 15 mins

Goodies Needed

• Couscous (whole wheat and organic)
• Zucchini (organic)
• Spinach (organic)
• Tomatoes (organic)
• Flax Seeds (preferably organic)
• Your choice of herbs & spices

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

RiceSelect Organic Whole Wheat Couscous, 31.7-Ounce Jars (Pack of 4)
Price: USD 29.33

Arrowhead Mills Organic Flax Seeds, 16-Ounce Bags(Pack of 12)
Price: —

Preparation Steps

• Prepare couscous as instructed on package (boil a set amount of water and add in an equal amount of couscous, stir, remove from heat and let sit for 5 minutes)
• Couscous can be very sticky so fluff with a fork often as soon as it is heated through (can also add a little olive oil to coat them)
• Once the couscous is cooked, stir in some flax seeds and any other spices that you enjoy
• (I like this meal plain as is, but you can easily make it spicy or herb tasting, by stirring in some paprika, oregano or any other spice of your choice.)
• Rinse and cut up the spinach leaves into smaller pieces
• Rinse and cut up the tomatoes and mix with the spinach leaves
• Rinse the zucchini, peel or leave with skin for greater nutrition, but only if organic
• Place a desired portion of the flax couscous and salad on the plate
• Grate the zucchini over the meal on the plate
• Come back and let me know how you liked it

Meal Nutritional Benefits

Couscous:

• Provides a great source of grain products in the quickest way compared to rice
• good source of (in descending order): selenium, niacin, thiamine, manganese, folate, pantothenic acid, vitamin B6, iron, potassium, magnesium, phosphorus, zinc and copper
• low in fat (only 0.3g per cooked cup, if that), high in protein (6g per cooked cup)
• for more information, visit the couscous detailed overview from Nutrition Data

Zucchini:

• good source of (in descending order): manganese, vitamin C, magnesium, vitamin A, fiber, potassium, copper, folate, vitamin K, phosphorus, omega 3 fatty acids, vitamin B6, vitamin B1, zinc, vitamin B3, vitamin B2, iron, protein and tryptophan
• protects against cancers, promotes men’s health, enhances cardiovascular health, and has many disease fighting properties
• for more information, visit the zucchini (summer squash) 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

Flax Seeds:

• adds a rich amount of alpha linoleic acid and omega-3 fatty acids
• good source of (in descending order): omega-3 fatty acids, manganese, fiber, magnesium, folate, copper, phosphorus and vitamin B6
• help reduce the inflammation that is a significant factor in conditions such as asthma, osteoarthritis, rheumatoid arthritis, migraine headaches, and osteoporosis
• protect against bone disease, cancer, diabetes, and heart disease, provide cholesterol lowering benefits, and enhance proper eye health, women’s and men’s health 
• for more information, visit the flax seeds 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

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.