TYPE: Lunch, Dinner                       PREP TIME: < 45 mins

Goodies Needed

• Tofu (firm and organic)

• Raw, unsweetened shredded coconut (organic)
• Egg (organic)

• Crimini Mushrooms (organic)
• Sweet Onion (organic)
• Black ground pepper
• Sea Salt
• Extra Virgin Olive Oil (preferably organic)
• Baby Spinach (organic)
• Tomatoes (organic)
• Green Onions/Shallots (organic)
• Olives (not canned)
• Almonds (slices, slivered or whole)
• Blueberries (dried, unsweetened OR fresh)
• Alfalfa Sprouts (preferably organic)

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

Just Tomatoes Just Blueberries, 8-Ounce Tub
Price: USD 20.10

Good Sense Organic Raw Almonds, 6-Ounce Bag (Pack of 3)
Price: USD 18.28

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

Preparation Steps

• PART 1:
• Cut the tofu into slices
• Heat up a pan with some olive oil in it (use low to medium heat only)
• Crack the egg and beat with a fork in a small, wide bowl
• Prepare some coconut on a plate for the tofu to be sprinkled with
• Dip the slices of tofu one at a time in the egg and then sprinkle or fold into the coconut so that each side has an even coating of coconut
• Brown each side on low to medium heat and remove onto another plate once done (tofu will brown within a few minutes, so keep an eye on this)
• PART 2:
• Heat up a pan with some olive oil in it (use low to medium heat only)
• Using a desirable amount of the onion, cut it up into small pieces and place into this pan
• Rinse the mushrooms and cut them up into quarters and place into pan with onions
• Sprinkle in some black ground pepper and sea salt to taste
• Sauté this mix lightly, until mushrooms are a little softer and browned
• Remove from heat
• PART 3:
• Rinse the spinach, tomatoes and green onions and cut up into small pieces
• Place desired amount of this mix unto the serving plate and garnish with some olives, almonds and blueberries
• Place a desired amount of the alfalfa sprouts next to the salad or on the salad before sprinkling it with the additions
• Place a desired amount of mushrooms and tofu slices onto the serving plate with the salad
• This makes a low carbohydrate, delicately sweet, unique and rich tasting meal that is sure to please almost any taste buds
• Enjoy and come back and let me know how you liked it!

Meal Nutritional Benefits

Tofu:

• An excellent high source of soy protein
• good source of (in descending order): tryptophan, manganese, iron, protein, omega-3 fatty acids, selenium, copper, phosphorus, calcium and magnesium
• helps lower cholesterol levels and enhance good cardiovascular health
• helps alleviate symptoms associated with menopause
• has antioxidant, anti-cancer and anti-inflammatory properties
• an great source of iron to prevent anemia and increase overall energy
• for more information, visit the tofu 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

Dried, Unsweetened Coconut:

• good source of (in descending order): manganese, fiber, copper, selenium, magnesium, phosphorus, iron, potassium, zinc, vitamin B6, vitamin B5 and vitamin B2
• enhances overall health due to its many beneficial properties
• for more information, visit the coconut detailed overview from Nutrition Data

Crimini Mushrooms:

• Great source of phytonutrients and anti-cancer properties
• good source of (in descending order): selenium, vitamin B2, copper, vitamin B3, tryptophan, vitamin B5, potassium, phosphorus, zinc, manganese, vitamin B1, vitamin B6, protein, folate, fiber, magnesium, iron and calcium
• reduce risk of various cancers including breast and colon, can help reduce symptoms of rheumatoid arthritis and increase the functioning of the immune system and offer protection against Alzheimer’s
• for more information, visit the crimini mushrooms detailed overview from World’s Healthiest Foods

Onion/Green 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

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

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

Alfalfa Sprouts:

• good source of (in descending order): vitamin K, vitamin C, fiber, protein, folate, copper, manganese, vitamin B1, vitamin B2, vitamin B5, iron, magnesium, phosphorus, zinc, vitamin A, vitamin B6, calcium and potassium
• high antioxidant activity to protect against heart disease, menopausal symptoms, osteoporosis and cancer
• has anti-inflammatory properties, helps lower blood pressure, boosts the immune system as it increases the activity of your natural killer cells
• helps lower cholesterol and may also be responsible in the treatment of short-sightedness as well as help patients with intestinal ulcers
• for more information, visit the alfalfa sprout detailed overview from Nutriton Data

Blueberries:

• Excellent source of antioxidants
• good source of (in descending order): vitamin C, manganese, fiber and vitamin E
• helps prevent cancers through antioxidant action (especially colon and ovarian), enhances proper cardiovascular health, improve nighttime vision, protect against macular degeneration, help protect brain from oxidative stress, enhance proper gastrointestinal health and help with both constipation and diarrhea
• for more information, visit the blueberries detailed overview from World’s Healthiest Foods

Almonds:

• are a protein powerhouse and provide a delicate crunch with every bite
• good source of (in descending order): manganese, vitamin E, magnesium, tryptophan, copper, vitamin B2, and phosphorus
• lower bad cholesterol, reduce risk of heart disease, provide protection against diabetes, provide protection against cardiovascular disease, promote healthy weight, prevent gallstones and help with energy production
• for more information, visit the almonds 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

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

Black Pepper:

• good source of: manganese, vitamin K, iron and fiber
• helps prevent the formation of intestinal gas, increases the absorption of nutrients from foods, and enhances overall good digestive health
• also contains antibacterial and antioxidant properties
• for more information, visit the black pepper detailed overview from World’s Healthiest Foods

Unrefined Sea Salt:

• Naturally occurring complex of sodium chloride, which includes major minerals such as calcium and magnesium and a complete complement of essential trace minerals
• Alkalizing to maintain proper acid/alkaline body balance
• Has helped to promote optimal health in civilizations for centuries

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.