TYPE: Lunch, Dinner                   PREP TIME: < 45 mins

Goodies Needed

• Potatoes (organic)
• Portobello Mushrooms (organic white or brown)
• Zucchini (organic)
• Onion
• Sunflower Seeds
• Extra Virgin Olive Oil
• Sea Salt
• Black Ground Pepper
• Dried Basil and/or Oregano and/or Rosemary

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

Bob’s Red Mill Natural Raw Sunflower Seeds, 20-Ounce Packages (Pack of 4)
Price: USD 14.32

Zoe Organic Extra Virgin Olive Oil, 25.5-Ounce Tins (Pack of 2)
Price: USD 22.20

Celtic Sea Salt®, Fine Ground, By The Grain & Salt Society, 8 oz. Shaker
Price: —

McCormick Pepper, Black Ground, 18-Ounce Units (Pack of 2)
Price: —

Preparation Steps

• Peel the potatoes, rinse and dice them up into small squares
• Pour some olive oil on a pan (just enough to thinly cover the bottom evenly) and place potatoes in the pan
• Sprinkle the potatoes with some sea salt and pepper and the herbs, and cook on medium heat for about 20 minutes (potatoes may take a little longer or shorter depending on frequency of stirring and stove type)
• Finely chop up some onion and saute on another pan with a little bit of olive oil
• Rinse the mushrooms and cut up into slices or squares and add into the sauteed onion, cooking them for about 5 minutes (no need to over cook the mushrooms)
• While the potatoes are cooking rinse the zucchini and cut into slices and then quarters
• About 10 minutes into the potatoes cooking, place the zucchini into the pan (this is too prevent it from over cooking and becoming too soggy)
• Once the potatoes and zucchini are cooked to your liking, place appropriate portions onto a plate and follow through with some mushrooms on top
• Sprinkle the meal with a generous amount of sunflower seeds
• Enjoy and 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

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

Mushrooms (Portobello):

• good source of (in descending order): vitamin B3, vitamin B2, selenium, copper, pantothenic acid, phosphorus, potassium, fiber, protein, vitamin B1, zinc, folate, magnesium, manganese, iron and vitamin B6
• increases immune function, protects muscle and nerve function, and contributes to overall optimal health
• helps maintain normal heart rhythm, balance fluids and may also reduce the risk of high blood pressure and stroke, thereby contributing to a healthy cardiovascular system
• for more information, visit the Portobello Mushroom detailed overview from NutritionData.com

Sunflower Seeds:

• Good source of (in descending order): vitamin E, vitamin B1, manganese, magnesium, manganese, copper, tryptophan, selenium, phosphorus, vitamin B5 and folate
• helps prevent cardiovascular disease, helps lower cholesterol, helps prevent cancers with its powerful free radical fighters
• enhances healthy nervous system and enhances proper detoxification
• for more information, visit the sunflower seed 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

Olive Oil:

• Rich in monounsaturated fat and polyphenols
• Protects against chronic degenerative diseases, increases life span, protects against heart disease, enhances healthy blood pressure, enhances proper gastrointestinal health and reduces breast cancer risk
• helps control proper blood sugar, helps prevent belly fat and insulin sensitivity, helps prevent bone loss, has anti-inflammatory benefits, helps protect from free radical damage, helps maintain healthy weight and protects against H. pylori
• for more information, visit the olive oil 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.