Quick and Easy One pan Lunch


This is not an uncommon breakfast or lunch for round here these days…. throw some tomatoes and mushrooms in a pan for a few minutes, add in a fried egg. Plate it up with some chopped salad bits and top it all with a sprinkle of salt and a squeeze of lemon juice.

It’s tasty
It’s satisfying
and its nutritionally (fairly) complete!

Heres the breakdown:

*1 or 2 eggs. This is your protein component, not to mention minerals, some iron, essential fatty acids and so on. It will keep you going over the day and provide the amino acids needed to rebuild and repair muscles and tissue.

*BIG pile of mushrooms – mushrooms are high in B vitamins, which being water soluble we need to provide in our diet or supplement on a daily basis. B vitamins a so critical for nearly every aspect of our health from immunity to nerve function, brain clarity, stress response and glowing skin. There are even studies out there that have found people that substitute a red meat meal for mushrooms a couple of times a week see significant weight-loss benefits

* Tomato – bright red and packed full of phytonutrients, antioxidants and carotenoids. Studies have linked tomato consumption with improved cardiovascular health in 2 specific areas 1) free-radical protection of the blood vessels and heart tissue due to the high level of anti-oxidants. 2) lowered levels of total cholesterol in the blood. They are also brimming with nutrients that help us to have beautiful clear skin and eyes.

*1/2 Avocado – this is great for sustaining energy levels throughout the day, the good fat helps you to metabolize all the fat soluble vitamins in the tomatoes and mushrooms, and the essential fatty acids help to build good cell walls for beautiful skin, they also provide energy for the brain to avoid the mid-afternoon brain fog. Don’t be afraid of the fat! The fat you eat is NOT the fat you wear (unless your gorging fries for lunch – naughty)

* Something fresh and green – today I had cucumber, but it could be some shredded spinach or kale or lettuce or broccoli or yeah anything green. Not only does this component round out the flavours well from a satisfactory point of view, and offer some fresh crunch and body to the meal, its your vitamin C hit, your magnesium hit, maybe a bit of iron, some beta-carotene etc etc.

*seasoning – sprinkle with some Himalayan pink salt and ground kelp for iodine and loads of other essential minerals, a bit of cracked pepper for flavour and a wee squeeze of lemon juice to tie it all together.

So there you go, with a couple of minutes in a pan you have a plate full of protein, vitamins, minerals and essential fats that will fuel your day and help to build a strong and healthy body. Eating for good health is not just about today either, its about looking ahead and thinking “what kind of body do I want to live in in 10 years or 20 years time?” Just like a car, keeping our body in mint condition now is always going to look (and feel) better than patching it up later on.


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