Super Meal

This super meal will consist of a mini caprese salad as the appetizer, a rice bowl as the entree, and a fruit smoothie as dessert.  To make the caprese salad follow the following steps.

To begin, wash the tomatoes and basil leaves.
Next cut up the tomato and mozzarella into half inch pieces.
Now layer the cheese on top of the tomato and add a basil leave to the top
Finally drizzle the balsamic vinegar over the top

This dish has calcium, potassium, Vitamin A, and Vitamin C.

The next thing you need to make is the rice bowl. This is a very nutritious dish and has potassium, protein, B-6, magnesium, vitamin A, and vitamin C. The recipe for the bowl is below.

To begin you will need to cook the rice. The typical rice to water ratio is one and a half cups of water to one cup of rice. Cook for the time instructed on the package and set aside.

Next steam both the broccoli and the carrots until they are tender. To steam the vegetables, use a microwave safe bowl and add water in so that it just covers the bottom of the bowl. Then add the vegetables in overtop of the water. Cover with a lid and microwave until they are tender in intervals of 2 minutes.

When the vegetables are finished, get a bowl to assemble your ingredients in. Add the rice in first and then layer the vegetables on over the top. Garnish with fresh cilantro and a sauce of your choice such as soy sauce or teriyaki.

The last dish is a healthy and tasty fruit smoothie for desert. To make it do as the recipe says.

1) Get all ingredients and prepare a work space
2) Wash berries and spinach
3) Peel and slice bananas and cut strawberries
4) Put all ingredients in blender and blend for 30-60 seconds

This dessert is very healthy and there is no added sugar. It is high in potassium, antioxidants, and many vitamins.