Spicy Avocado Sauce

Spicy Avocado Sauce PinWe made this Spicy Avocado Sauce to go with our Cauliflower Tacos w/ Lentils recipe and it was delicious! It’s so rich and creamy. And the jalapeño gives it a little kick, although this is optional if you don’t like spicy things.

This recipe is also great as a dip, sandwich spread or salad dressing. It almost has a ranch dressing flavor. Several important phytonutrients in salads are fat soluble, which means they need to be consumed with a healthy source of fat like nuts, seeds and/or avocados in order for our bodies to effectively extract all the nutrients.

Avocados have been shown to contain a lot of fiber and many beneficial phytonutrients of their own, and the fat found in avocados also helps our bodies get the most bang for our salad buck.

It doesn’t take much fat for our bodies to harness the power of fat soluble veggies, though. You only need about 1/4 of an avocado in your salad OR five walnut halves to get the benefit from the greens, so don’t load up your salad with a lot of nuts, seeds and avocado or the calories and fat will skyrocket. A little is good for you, but a lot is bad for you.

We like our foods spicier than most, and Amelia likes them spicier than me! If you have a bland palette, feel free to skip the jalapeño.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

Vegans Abroad YouTube Banner

Cucumber Salad

Cucumber Salad PinThis Cucumber Salad is a fresh and delicious summer favorite that tastes great year round. It’s very easy to make with lots of tasty leftovers. One serving only has 18 calories, so you could eat as much as you want!

My mom has made this recipe my entire life, but I never liked cucumbers until going plant-based. A lot of vegans and plant-based eaters talk about how much their tastes change over time as they eat more plant foods and less of the addictive, taste numbing sugar, salt and fat.

Cucumbers are one of those foods that I tried numerous times throughout my life, but never liked. In fact, you could say I had an aversion to them…they tasted AWFUL! But after about 6 months of eating a healthy plant-based diet, they finally started tasting like food, and now I really like them.

I encourage you to continue trying new and old things on your plant-based journey. As your tastes change, you just might start liking things you used to hate.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

Vegans Abroad YouTube Banner

Carrot Pineapple Salad

Carrot Pineapple Salad PinThis Carrot Pineapple Salad is straight from Amelia’s mom’s kitchen. Amelia loved this recipe as a kid and now I love it, too!

Not only is it full of vibrant colors, it’s deliciously sweet thanks to the pineapple and raisins. In fact, it’s so sweet, you could eat it as dessert. Good luck not eating multiple helpings of it!

Thanks to the walnuts, raisins and pineapple, it does pack quite a few calories at 176 per 3/4 cup. But it also has 168% of your RDV of Vitamin A.

We paired it with our unbelievably delicious Vegan BLT & Avocado Sandwich. The sweetness in the Carrot Pineapple Salad was the perfect compliment to the salty, savory tofu bacon.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.
Vegans Abroad YouTube Banner

Smokey Green Hot Sauce

Smokey Green Hot Sauce PinThis Smokey Green Hot Sauce is a delicious and spicy way to save money. Hot sauce is freaking expensive!

We were spending $10 a week on hot sauce and salsa since we started using them as flavorful and healthy toppings for many of our dishes. A regular 16oz jar of salsa or a 6oz bottle of hot sauce goes for $3 to $5. This recipe makes about 24oz and costs less than 4$ to make!

This smokey green hot sauce is a good topping for your Easy Tofu Scramble, Boiled Potatoes, Baked Potatoes, Vegan Chili or any other dish that needs a little extra spice. You can also use it as a dip for your Corn Tortilla Corn Chips.

If you want to make it extra spicy, add one or two small habanero peppers during Step 1. It might induce a little sweat when you eat it, but it’s absolutely delicious!

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

Vegans Abroad YouTube Banner

Raw Rolled Oats Breakfast

Raw Rolled Oats Breakfast Port PinAmelia got this Raw Rolled Oats Breakfast idea from her Plant-Based Certification program. We never thought to eat uncooked rolled oats before, but they’re absolutely delicious! They’re also very filling and last both of us all the way to lunch.

Think of this Raw Rolled Oats Breakfast as a hearty cereal. You wouldn’t cook cornflakes or bran flakes before eating them, and you don’t need to cook your rolled oats, either. We don’t recommend steel cut oats, though. They’re a little too tough to eat uncooked unless you soak them overnight using a recipe like our Vegan Overnight Oats.

We had blueberries, strawberries and bananas on hand, so we used those, but you could also use mango, papaya, raspberries, blackberries, dragon fruit, peaches, apples or your favorite fruit.

Dried fruit like cranberries or raisins are also good additions, especially if you’re out of fresh or frozen fruit. Some chopped almonds, pecans, walnuts or hazelnuts would also taste great. And we also like to add maca powder, sunflower seeds and pumpkin seeds when we have them.

We use stevia to sweeten our oats because we don’t have a lot of healthy sweetener options here in Ecuador. Applesauce is a rare find. Maple syrup must be imported from Canada so it’s about 4 times as expensive here as it is in the states. Blackstrap molasses is unheard of here. So is U-Sweet. Sometimes we use agave syrup, but it tends to be bitter here, so we’ve started using stevia. We encourage you to use the smallest amount of the healthiest sweetener you can find, or skip it entirely.

We added both ground flax seeds and unground chia seeds. They’re both good plant sources of omega-3 fatty acids, which are really important for vegans to consume since we don’t eat mercury and chemical laden fish. Greger recommends 1 tablespoon of ground flax seeds per day as part of his daily dozen, so you’ll get the whole amount in this one meal.

It’s important to grind the flax seeds or they’ll pass right through you without the nutrients being absorbed. Greger recommends grinding the chia seeds, too. Some studies suggest your body will better absorb the omega-3’s contained within chia seeds if they’re ground. Sometimes we grind them. Sometimes we don’t. You can just add both seeds to your coffee grinder and grind them up together if you want to.

We’ve also started adding amla powder to our oats in attempt to lower my cholesterol. You can read about my ongoing battle in “Can Vegans Get Heart Disease?” Amla powder is Indian gooseberry extract that has been used for thousands of years in India to treat all sorts of ailments. More recently, it has been shown to perform as well as two leading statin drugs at lowering cholesterol so we decided to give it a try. It’s too early to determine if it’s helping, but we’ll keep you posted.

Raw Rolled Oats Breakfast

If you don’t have any non-dairy milk on hand, you can use water or juice. We got this trick from Dr. Esselstyn’s book, “Prevent & Reverse Heart Disease.” Ecuador hasn’t caught up to the states in the non-dairy milk category, so it’s not widely available. When we’ve travelled here, the hotels and B&B’s often have oats, but no non-dairy milk. They do have the most amazing fresh squeezed juice, though. I especially like fresh squeezed naranja, papaya and mango juice in my oats. Yum!

Despite the sheer volume of food contained in one bowl of this Raw Rolled Oats Breakfast, we sometimes still feel hungry after eating it. A glass of water takes care of that, causing all of the oats and seeds to expand in our stomachs, and makes this hearty breakfast last several hours without the need for snacking.

Breakfast is the most important meal of the day and it should be the most filling while containing low glycemic foods that slowly release their glucose over several hours. That will keep your hunger at bay and prevent you from snacking before the next meal.

If you haven’t read it yet, we highly recommend reading “Breaking the Food Seduction” by Dr. Neal Barnard. He goes into great detail about the benefits of eating oats for breakfast in terms of weight loss and overall health.

Raw Rolled Oats Breakfast Cooking Video

Subscribe to our YouTube Channel for more cooking videos…

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

Vegans Abroad YouTube Banner

Vegan Hollandaise Sauce

Vegan Hollandaise Sauce PinThis Vegan Hollandaise Sauce tastes so much like the real thing it’s scary! But you won’t find any cholesterol in this vegan version of a normally heart clogging recipe. It’s a perfect topping for your Vegan Sardou or Steamed Asparagus.

If your cashew cream is room temperature, you may not need to warm it up on the stove. Our cashew cream was in the refrigerator so the sauce was cold despite the hot water.

Also, hollandaise sauce should be pretty thin so it pours evenly. When we heated it up, it thickened so we had to add another 1/4 cup of water to thin it out.

Remember to prepare your Vegan Cashew Cream ahead of time so it’s ready when you want to prepare your Vegan Hollandaise Sauce.

Vegan Hollandaise Sauce Instructional Video

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

Vegans Abroad YouTube Banner

Chopped Asian Salad with Orange Sesame Dressing

Chopped Asian SaladThis delicious Chopped Asian Salad recipe is a hearty, colorful, tangy and delicious asian salad with 7 grams of fiber, 11 grams of protein and your whole days’ worth of Vitamins A and C.

Asian salads are known for their unique combination of sweet and savory. Some even throw in some spiciness for good measure. This recipe has it all.

The orange and agave provide the sweet. The veggies and soy sauce provide the savory. And the ginger and Sriracha give it a spicy kick that will make your tongue impatient for the next bite of this delicious Chopped Asian Salad with Orange Sesame Dressing.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

Vegans Abroad YouTube Banner

Chickpea Avocado Spread

Chickpea Avocado SpreadThis Chickpea Avocado Spread is perfect as a sandwich spread, but it’s also delicious on crackers, pita chips or as a veggie dip. The chickpeas provide the protein and fiber. The avocado provides the healthy delicious fat. And the lemon and lime juices give it a tasty citrus flavor.

Chickpeas (aka garbanzo beans) have become a staple ingredient in our kitchen. Their mild flavor and high nutritional content make them a great filler in spreads and dips, like our classic vegan hummus and this chickpea avocado spread. But you can also toss them into a salad to increase the protein and fiber content, which makes your salad more filling and nutritious. They’re also very tasty when roasted.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

Vegans Abroad YouTube Banner

Vegan Overnight Oats

Vegan Overnight Oats PinThis raw vegan overnight oats recipe is fast and easy to make, and it works great for busy morning schedules. The hardest part is remembering to prepare it the night before!

Oats are a nutritious way to start your day. According to Dr. Greger, “Oats contain anti-inflammatory and antioxidant phytonutrients that can help prevent buildup in the arteries and maintain arterial function. The fiber in oatmeal binds to cholesterol, resulting in lower blood cholesterol levels. In fact, just one serving a day of oats or barley may lower cholesterol.”

Oatmeal is also great for your weight loss goals! “The soluble fiber of oatmeal forms a gel in the stomach, delaying stomach emptying. The oatmeal fiber makes people feel full for a longer period, helping with weight loss. In a double-blinded randomized trial of overweight and obese men and women, almost 90% of the oatmeal-treated subjects reduced their body weight compared to the control group that had no weight loss.”

We like vegan overnight oats because it’s a hearty breakfast that you don’t have to cook in the morning. This recipe makes enough for 4 servings so for us, we can eat it on two different mornings. I don’t recommend keeping it more than two days, though, so you’ll need to finish it quickly.

If you love oats like we do, you might also enjoy our raw Rolled Oats Breakfast recipe.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

Vegans Abroad YouTube Banner

Broccoli Salad

Broccoli Salad PinThis Oil-Free Broccoli Salad is one of Amelia’s all-time favorites and now it’s one of mine too. It certainly fits Amelia’s fresh and delicious requirements, but it’s also nutritious. It has 4 grams of fiber, 4 grams of protein and 161% of your RDA of Vitamin C.

Broccoli is considered by many to be a superfood. A controversial term, I know, but if there is such a thing, broccoli would be it. According to Dr. Greger, “Broccoli can be considered a dark green leafy vegetable, and may help lower the risk of mouth throat, lung, breast, ovarian, endometrial, cervical, and prostate cancers. Raw broccoli specifically may also help bladder cancer survival. Broccoli may even protect against DNA damage, affect gene expression, and boost liver function.”

Broccoli is best consumed raw or lightly steamed to maximize the nutrient value. We like to lightly steam the broccoli because we don’t like it as much raw. Plus, steaming brings out the bright green chlorophyll colors!

This cruciferous vegetable is also loaded with sulforaphane, which is an important phytonutrient that has been shown to help prevent and fight several forms of cancer. However, the sulforaphane appears to be deactivated by cooking unless you chop the broccoli into small pieces about 40 minutes before cooking.

Broccoli Salad

That requires a little extra planning, but it’s not difficult. You can chop the broccoli during your fruit and veggie prep and store it in the fridge until you’re ready to make it, or just chop it up about 40 minutes or so before you want to start cooking and leave it on the cutting board until you’re ready.

Cruciferous vegetables like broccoli, kale, cauliflower, cabbage and brussels sprouts are potent immunity boosting and cancer fighting foods so it’s a good idea to consume a least some of them every day. We put kale in our Easy Garden Salad, and broccoli would be a nice addition to that recipe, too.

If you have a discerning eye, you may notice that we used walnuts instead of pecans for our photos. We prefer pecans in this recipe, but we haven’t been able to find any here in Ecuador. Plus, walnuts are very affordable here compared to most other nuts, so we eat them far more often. Feel free to use your favorite unsalted, raw or dry-roasted nuts in this recipe.

We love this Broccoli Salad on a hot summer day with fresh broccoli and tomatoes, but it’s good all year round. We generally eat it as a side dish with something like a Vegan Lentil Burger, but it’s great as a lunch meal with a slice of bread or a small bowl of White Bean Soup followed up with some fresh fruit.

Broccoli Salad Cooking Video

Subscribe to our YouTube Channel for more cooking videos…

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

Vegans Abroad YouTube Banner