TYPE: Breakfast, Lunch                   PREP TIME: < 15 mins

Goodies Needed

• Eggs (preferably organic)
• Fresh Blackberries (preferably organic)
• Tomatoes (preferably organic)
• Broccoli (preferably organic)
• Small Whole Wheat Tortillas (Flat Bread)

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

Preparation Steps

• Rinse and cut up the broccoli into small pieces and steam for a few minutes
• Rinse and dice the tomatoes
• Break a desired amount of eggs into a pan and add in tomatoes and stir together
• Cook the eggs and tomatoes until desired consistency is reached
• Rinse the blackberries
• Arrange the omelet, broccoli, blackberries and tortilla flat bread on plate as seen in picture
• A great breakfast to get you on your way to getting in enough servings of fruits and veggies and completely customizable to your liking
• Enjoy!
• Come back and let me know how you liked it

Meal Nutritional Benefits

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

 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

Whole Wheat Flat Bread

• offers healthy source of complex carbohydrates, which help to regulate healthy blood-sugar levels
• good source of (in descending order): manganese, fiber, tryptophan and magnesium
• helps to maintain healthy weight, reduces risk of metabolic syndrome, lowers risk of diabetes type 2, helps prevent gallstones, enhances intestinal health by keeping you regular, protects against breast cancer, helps prevent childhood asthma, enhances cardiovascular health and contains an excellent dose of phytochemicals to promote overall health
• for more information, visit the whole wheat detailed overview from World’s Healthiest Foods

Blackberries:

• good source of: vitamin C, vitamin K, vitamin A, vitamin E, iron, calcium, fiber, folate, vitamin B1, vitamin B2 and vitamin B5
• contain antioxidant properties to prevent cancer, enhance healthy immune function and enhance overall good health
• for more information, visit the blackberries detailed overview from Nutrition Data

Broccoli:

• Can easily be eaten raw or steamed, depending on the flavor and texture you choose

• good source of (in descending order): vitamin C, vitamin K, vitamin A, folate, fiber, manganese, tryptophan, potassium, vitamin B6, vitamin B2, phosphorus, magnesium, protein, omega 3 fatty acids, vitamin B5, iron, calcium, vitamin B1, vitamin B3, zinc and vitamin E
• contains phytonutrients and antioxidants to help protect against cancers especially (bladder, ovarian and prostate), increases cell’s detoxification ability and supports stomach health
• helps fix sun damaged skin, prevents cataracts, boosts the immune system, helps build stronger bones and helps prevent birth defects while pregnant
• for more information, visit the broccoli 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.