TYPE: Lunch, Dinner                                       PREP TIME: < 15 mins

Goodies Needed

• 1 Tbls Coconut Oil (virgin & organic)
• 1 Cup Buckwheat (pre-cooked)
• 10 medium Shiitake Mushrooms (organic)
• 1 Zucchini (organic)
• 1 Med- Lrg Tomato (organic)
• 1 Medium head of broccoli (organic)
• ½ Orange Bell Pepper (organic)
• Dried Basil
• Sea Salt
• Ground Black Pepper and/or peppercorns
• Garlic or Onion (optional)

* Serves 2 – 3 people

Garden of Life – Coconut Oil Extra Virgin / Organic, 16 oz solid
Price: —

Celtic Sea Salt, Vitamin Mineral Blend (Fine Ground Celtic) 1/2 lb.
Price: —

McCormick Basil, Ground, 12-Ounce Plastic Bottle (Pack of 2)
Price: USD 25.16

Preparation Steps

• Heat 1 tablespoonful of coconut oil on a large skillet on low-medium heat
• *If you would like to add in some garlic or onion or both, dice up a desired amount and place in pan before any of the other ingredients.
• Rinse the zucchini, cut off the ends, and slice into 1 inch slices. Then take the slices and quarter them. Toss into the heated oil pan.
• Cut off the stalks off of the shiitake mushrooms, rinse the caps and dice. Toss the mushrooms into the heated pan and stir all the ingredients. Cover with a lid.
• Rinse the bell pepper, cut in half, remove seeds. Dice up half the pepper and toss into the pan and stir the ingredients. Cover with a lid.
• Rinse the broccoli, cut off the stalk and cut up the flower parts into small pieces. Toss into the pan and stir the ingredients. Cover with a lid.
• Rinse the tomato, remove the core and dice the tomato. Toss into pan.
• Sprinkle 1 teaspoonful or more of dried basil onto the mix, ½ teaspoonful of sea salt and ½ teaspoonful or more (depending on how hot you want the dish) of the black ground pepper or peppercorns.
• If the buckwheat is freshly cooked, place desired amount on plates and top with vegetable stir fry. If it was previously cooked and thus cold, add in a cup roughly into the pan. Stir all the ingredients and let remain on the stove top another minute or two.
• Turn off the heat, place desired portions of mixture onto plates and serve!
• Offers a high quality protein meal that is delicious on so many levels. Enjoy!

Meal Nutritional Benefits

Buckwheat

• Gluten-free and source of high quality protein
• good source of (in descending order): manganese, tryptophan, magnesium and fiber
• helps to maintain a 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 buckwheat 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

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

Broccoli:

• 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

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

Coconut Oil/Coconut:

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

Basil:

• good source of (in descending order): vitamin K, iron, calcium, vitamin A, fiber, manganese, magnesium, vitamin C and potassium
• contains excellent mix of flavonoids that offer protection at the cellular level
• anti-bacterial, anti-inflammatory, and enhance cardiovascular health
• for more information, visit the basil 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.