TYPE: Lunch, Dinner                                     PREP TIME: < 45 mins

Goodies Needed

• Brown Rice (preferably organic)
• Sweet Onion (organic)
• Zucchini (organic)
• Red, Orange or Yellow Bell Peppers (organic)
• Tomatoes (organic)
• Avocado (organic)
• Shiitake Mushrooms (preferably organic)
• Sunflower Seeds (organic)
• Virgin Coconut Oil
• Chef Paul Prudhomme’s Magic Salt Free Seasoning

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

Chef Paul Prudhomme’s Magic Seasoning Blends ~ Magic Salt Free Seasoning, 5-Ounce Canister

Price: $11.00

(9 customer reviews)

2 used & new available from $3.95

Sunridge Farms Organic Raw Sunflower Seeds, 8-Ounce Bags (Pack of 12)

Price: $29.88

(9 customer reviews)

2 used & new available from $29.88

32-oz glass – Gold Label Organic Virgin Coconut Oil – 1 quart

Price: $29.50

(21 customer reviews)

2 used & new available from $27.00

Preparation Steps

• Cook the rice according to package instructions (about 45 minutes)
• Peel some of the sweet onion, dice and set aside
• Rinse the zucchini, peppers, tomatoes and mushrooms, dice them and set aside
• Rinse the avocado and prepare into cubes and set aside (if unfamiliar how to do this, check out this video that explains it)
• You can keep all the vegetables and mushrooms raw and serve on rice, when it is cooked or you can sauté them gently as follows:
• Heat up about a tablespoonful of coconut oil in a large skillet
• Place in the onions and sauté a couple of minutes, then add in the mushrooms, zucchini, peppers and tomatoes
• Sprinkle with some of the seasoning and saute just a couple of minutes, until the vegetables are a little softer (keep in the pan until the rice is ready)
• Once the rice is ready, add in an appropriate amount of rice to the skillet with the vegetables and mix thoroughly
• Serve desired portions of the mixture on the plate and top the dish with the avocado and sunflower seeds
• Hint: Add in some fresh sweet corn when available – the kids will love it!
• Enjoy and let me know how you liked it!

Meal Nutritional Benefits

Brown Rice:

• good source of (in descending order): manganese, selenium, magnesium, tryptophan, phosphorus, vitamin B6, vitamin B3, vitamin B1 and iron
• offers phytonutrient and antioxidant protection, reduces risk of colon cancer, heart disease, metabolic syndrome, type 2 diabetes, lowers cholesterol,
• provides excellent source of energy and helps maintain healthy weight
• thanks to the magnesium, reduces the severity of asthma, lowers high blood pressure, reduces the frequency of migraine headaches, and reduces the risk of heart attack and stroke as well as enhances healthy bones
• for more information, visit the brown rice 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

Bell Peppers:

• good source of (in descending order): vitamin C, vitamin A, vitamin B6, fiber, molybdenum, vitamin K, manganese, folate, potassium, vitamin B1, vitamin E, tryptophan and copper
• helps reduce risk of cancer and cardiovascular disease, protects against rheumatoid arthritis, promotes healthy eyesight and lungs, and enhances overall good health 
• for more information, visit the bell peppers detailed overview from World’s Healthiest Foods

Shiitake Mushrooms:

• A symbol of longevity in Asian cultures
• good source of (in descending order): iron, vitamin C, protein and fiber
• Enhance immune system, lower cholesterol levels, decrease risk of cancers through potent antioxidant action, decrease risk of anemia and promote overall optimal health
• for more information, visit the shiitake mushroom detailed overview from World’s Healthiest Foods

Onions (Sweet):

• good source of (in descending order): chromium, vitamin C, fiber, manganese, molybdenum, vitamin B6, tryptophan, folate, potassium, phosphorus and copper
• promote blood-sugar lowering effects, improve glucose tolerance, lower cholesterol levels and high blood pressure, help prevent atherosclerosis and diabetic heart disease, and reduce the risk of heart attack or stroke
• reduces risk of colon cancer and ovarian cancer upon regular consumption, help protect against many other cancers and help maintain healthy bones
• have anti-inflammatory and anti-bacterial activity

  for more information, visit the onions 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

Avocado:

• provides the meal with healthy fatty acids
• good source of (in descending order): vitamin K, dietary fiber, potassium, folate, vitamin B6, vitamin C and copper
• help regulate healthy blood pressure, help decrease LDL cholesterol and increase HDL cholesterol and enhance overall health
• help protect against breast cancer, prostate cancer and oral cancer
• for more information, visit the avocado detailed overview from World’s Healthiest Foods

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

Coconut Oil:

• Most heat stable oil for cooking
• Has various health promoting qualities
• For a detailed overview of coconut oil see “The Truth About Coconut Oil“

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.