Easy Vegan Asian Stir Fry [Oil-Free]

Easy Vegan Asian Stir Fry PinThis Easy Vegan Asian Stir Fry that’s oil-free is one of our staple recipes. We eat this one usually once and sometimes twice per week. We typically serve it over healthy brown rice, but sometimes we eat it plain or over some boiled yellow potatoes.

We almost always have the main ingredients on-hand: broccoli, cauliflower, peppers, mushrooms, onions, red cabbage and garlic. But feel free to use whatever you have on-hand or need to use before it goes bad, like green peas, snap-peas, carrots, sprouts, spinach, etc. Be creative!

This recipe has lots of protein, fiber, iron and enough vitamin C for 3 days RDV. With the soy sauce and salt, it’s a little high in sodium, so feel free to skip the salt and/or use low sodium soy sauce.

Like most of our recipes nowadays, we don’t use any oil in this steam fry. Without the rice, this recipe only has 155 calories, but add 1 tbsp of olive oil and you nearly double that. There’s simply no need to add all those extra calories from a liquid that’s 100% processed refined fat. Besides, lots of evidence suggests oil is “The Vegan Killer.”

Instead, we sauté using our homemade Easy Vegetable Broth from Scraps. It doesn’t add many calories, but it does add a lot of delicious flavor.

Since this recipe is so low in calories, but high in nutrient density, it’s a great weight loss recipe. Skip the brown rice and eat it plain to reduce the calories even more.

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.


Vegan Black Eyed Peas

Vegan Black Eyed Peas PinThis Vegan Black Eyed Peas recipe is one of my favorite dishes, even though I didn’t like black eyed peas before switching to a plant-based diet. Along with cucumbers, beets and onions, they’ve joined the growing list of foods that I didn’t like before, but love now.

Black eyed peas are loaded with protein, fiber and iron. One serving (about 1 cup) has 18 grams of protein, 10 grams of fiber and 42% RDV of Iron with only 263 calories. That means this recipe is not only nutrient dense and filling, but it’s also relatively low calorie. That makes it a great weight loss recipe, too!

Black eyed peas are a staple in southern cooking. My mom’s side of the family comes from a small Missouri (pronounced Missour-a in my family) town so we know southern cookin’.

When I was a kid, mom always made black eyed peas on New Years day. It’s an old southern tradition that’s said to bring good luck throughout the year. Even though I hated black eyed peas back then, she still made me eat a spoonful…just in case.

Well, now I love them and Amelia is kind enough to make them for me on the regular. We normally eat them with a salad, but they would also pair well with another southern favorite, our Vegan Cornbread.

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.


Broccoli Chickpea Chipotle Buddha Bowl

Broccoli Chickpea Chipotle Buddha Bowl PinThis Broccoli Chickpea Chipotle Buddha Bowl is easy, fast, oil-free, low-calorie, nutritious and delicious. It’s a great recipe if you’re in a hurry and watching your calories.

Since I stepped up my gym workouts, I’ve been wanting a high protein lunch that’s fast and easy to prepare. I made this one before my workout so it was ready when I got back from the gym. If I don’t plan ahead like this, I find myself eating the first thing I see when I get home instead of the best thing for a post-workout meal.

This is the second Buddha Bowl I’ve created after Amelia encouraged me to take on this Buddha Bowl project. The last one was the Cauliflower Chickpea Buddha Bowl and it was also amazing!

Most Buddha Bowls are neatly arranged with each ingredient placed separately in the bowl over rice, quinoa, barley, greens, etc. But it takes a lot more time (and pots) to prepare everything individually and assemble them when everything is done. I prefer the one-pot variety to save time and generate fewer dirty dishes. Maybe my next one will follow the rules…but I’m not much of a rule follower…

I created this Buddha Bowl with the ingredients we had on hand. We always have onions and garlic, but today we also had broccoli and red cabbage. They add a lot of color and antioxidants.

Red cabbage is one of the best foods you can eat for preventing and fighting cancer. The brighter color a food is, the more antioxidants it has. That means red cabbage has more than green cabbage. Plus, I like the taste of red cabbage better than green, although both are delicious in the right recipe.

I like to sauté my onions and garlic separately so they get a little extra tender, but you can probably put everything in the pot at the same time and cook it all together. That’ll make it a little easier.

Steam frying is the key to sauteing veggies without oil. You need to use a generous amount of vegetable broth, and cover the pan so the moisture doesn’t evaporate. We try to cook without oil as much as possible, and there’s really no need to use it when you’re sauteing veggies. It just adds a lot more calories without much other benefit.

Despite the common myth, your body does not need fat from processed oils. You get all the fat you need from unprocessed plants. Oils may even contribute to heart disease and several kinds of cancer.

If you don’t have any chipotle seasoning on hand, you can swap that out for chili powder or some spicy Thai hot sauce.

You can eat this dish without the brown rice…it’ll just decrease the number of servings. Personally, I love brown rice, and it’s far better for you than white rice. Brown rice has been shown to help with weight loss and type 2 diabetes, while white rice can make both of those worse.

However you decide to prepare this Broccoli Chickpea Chipotle Buddha Bowl recipe, I’m sure you’ll enjoy the variety of tastes, textures and colors. Let us know how it turned out in the comments below!

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.


Cauliflower Chickpea Buddha Bowl

Cauliflower Chickpea Buddha Bowl PinThis Cauliflower Chickpea Buddha Bowl recipe was inspired by a trip to a plant-based restaurant in Cuenca, Ecuador. It’s one of our favorite restaurants in Cuenca and they have several Buddha Bowls on their menu.

The co-owner and chef, Paul, backpacked throughout South America and ended up in Montevideo, Uruguay where he got a job as a chef in a plant-based restaurant. He returned to Cuenca with one of his co-workers and they opened their own plant-based restaurant called Café Libre. It’s what I would call gourmet vegan food (except for a couple of items that contain eggs).

Not only is the food delicious, it’s also presented in a way that is sure to draw your phone from your pocket so you can take a picture and share it with your friends on Facebook. It’s that good!

This Cauliflower Chickpea Buddha Bowl recipe is my own creation, made with some of my favorite ingredients and spices. Amelia usually makes our new recipes, but she put me in charge of the Buddha bowls since I love them so much.

We had some cauliflower that needed to be used so that’s where I started. Paul has a chickpea Buddha Bowl on the Café Libre menu and we had a can of chickpeas (garbanzo beans) in the cupboard so that was ingredient number two.

We always have onions, garlic and chili peppers on hand so those were natural choices. I also like to add mushrooms for their chewy texture. Baby bellas are our favorite type and we usually have some of those in the fridge.

Swiss chard is a very nutritious dark leafy green, and recipes like this are a good way to add dark leafy greens to your diet. Kale, spinach or a combination would also be great. You could also skip the swiss chard and pair this with a dark leafy green Hearty Side Salad or a low calorie Spinach Salad.

Most of the time, we sauté with vegetable broth to reduce the calories (1 tablespoon has 120 calories) and also because oil isn’t a whole food. There is also a lot of evidence that oil may be as bad for our health as any other fatty food. Dr. Michael Greger thinks of “oil as the table sugar of the fat kingdom” and Mic the Vegan calls it the Vegan Killer.

From a calorie perspective alone, we think it’s worth avoiding oil if possible. And there’s absolutely no need to sauté with oil when steam frying with vegetable broth (or vegetable bouillon or water or wine) works just as well.

The remaining ingredients give the mixture its flavor and a lot of extra nutritional benefits. Lime is loaded with vitamin C and antioxidants. Apple cider vinegar has been shown to help with weight loss, turmeric has been shown to fight cancer and spices in general are loaded with antioxidants that have been shown to fight aging and all sorts of cancers.

I like a little sweetness to go with my spicy so I added some agave. Normally I would use maple syrup, but we didn’t have any (sniff sniff). You can skip this to reduce the calories and the liquid sugar. You can also skip the salt if that’s a concern (especially if you have high blood pressure or kidney disease), but it helps bring out the other flavors.

This is a great one-pot lunch recipe that you can make ahead of time and eat it cold or heat it up the next day. I made this a two serving recipe, but if you serve it over 3/4 cup of brown rice, you can get 4 servings out of it.

This Cauliflower Chickpea Buddha Bowl recipe is a nutrition powerhouse that’s loaded with healthy sources of protein, carbs and fat. It’ll keep you satisfied and powered until dinner. Enjoy!

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.


Cauliflower Quinoa

Cauliflower Quinoa PinThis Cauliflower Quinoa recipe is a real palate pleaser. It’s savory and delicious, with lots of protein and other nutrients, but without many calories. One cup is only about 183 calories. That makes it a great weight loss recipe.

Due to its high protein content and nutritional value, quinoa has risen in popularity over the last few years, which has also led to an increase in its price. Quinoa can be quite expensive now, but Whole Foods has a Super Grains blend that’s much less expensive. Feel free to substitute that for pure quinoa.

This is a great one dish meal for lunch, or paired with a soup or side salad if you have a bigger appetite.

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.


Popcorn with Lime Juice

Popcorn with Lime Juice PinThis Popcorn with Lime Juice recipe is a great low calorie snack. The lime juice gives the popcorn a delicious flavor with minimal calories and some extra Vitamin C.

For oil-free popcorn, use an air popper (without the butter, obviously). Or, you can make it in a pan on the stove using 1 tbsp of vegetable oil. That adds some additional calories and oil certainly isn’t a whole food, but we haven’t figured out how to make oil-free popcorn on the stove yet. If  you know how, please let us know!

We learned about the lime juice trick on a trip to Ecuador. Some restaurants serve popcorn with lime wedges as a table snack. I don’t know why we never thought of squeezing fresh lime juice over popcorn since we love corn chips with lime, but it never occurred to us.

The lime juice gives the popcorn a tangy, almost buttery, flavor. It also gives something for your salt to stick to, if you like salt on your popcorn.

We recommend using organic popcorn.

Popcorn with Lime Juice not only tastes better than the conventional topping, but it’s also much lower calorie and healthier. Enjoy!

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.


Vegan Mexican Lasagna

Vegan Mexican Lasagna PinWe love our vegan comfort food, and it doesn’t get any better than this Vegan Mexican Lasagna! It’s savory, satisfying and muy delicioso!

Amelia found a recipe using tofu, salsa and a few other ingredients mixed together to make a crumbled tofu Mexican dish, but it had one major flaw. While it tasted delicious, it wasn’t very appetizing to look at. In fact, it looked a little gross.

After a few comments from the peanut gallery (me) about its lack of visual appeal, Amelia had the brilliant idea to use it as the “cheese” filling for a Mexican Lasagna. It kind of has a ricotta-y texture and tons of flavor, so that seemed like a good use for it.

Using our Vegan Overnight Lasagna as a guide, we created this super delicious Vegan Mexican Lasagna. In place of tomato sauce, we used salsa. In place of lasagna noodles, we used torn up corn tortillas. In place of cashew ricotta, we used Mexican tofu ricotta. And in place of Beyond Meat’s Beefy Crumbles, we used refried beans. We also didn’t let it sit overnight since the tortillas were soft and didn’t need to absorb the liquid like the lasagna noodles do.

We cooked it covered with aluminum foil for 30 minutes and uncovered for another 20 minutes and that seemed to work fine. It would be great topped with some vegan shredded cheese, but we wanted it to be an oil-free recipe so we skipped it and just added a little extra salsa when we dished it out.

Serve it with some diced tomatoes, avocado or a small side salad. Maybe even some extra refried beans. This is a great recipe to feed to friends and family. They won’t know it’s vegan.

Vegan Mexican Lasagna Cooking 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.


Cauliflower Potato Soup

Cauliflower Potato Soup PinWe created this delicious Cauliflower Potato Soup with a beautiful head of cauliflower we got at the market. It looked so pretty we hated to cut it up!

We spent most of New Year’s Day 2018 in the kitchen experimenting with new recipes and this was one of them. We also made Ginger Vinaigrette Beets, a Spinach Salad and a failed attempt at Sweet Potato Pie.

Cauliflower is a cruciferous vegetable in the same family as broccoli and Brussel Sprouts. That means it’s one of the best vegetables you can eat. And with only 156 calories, this filling soup is also great for your weight loss goals.

It pairs well with a Hearty Side Salad or Spinach Salad.

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.


Spinach Salad

Spinach Salad PinThis Spinach Salad is one of our mainstays. With only 48 calories per serving, it’s a low calorie delicious nutritious powerhouse side salad!

Spinach is a good source of Vitamin A, Vitamin C, iron, calcium and folate. It may also help prevent cancer and heart disease, making it one of the most important dark leafy greens you can eat. We try to eat it several times per week, if not every day.

Making a delicious salad like this takes time. That’s why we make enough for 6 servings, eat 2 servings and store the other 4 servings for up to 3 days in a sealable container in the fridge.

We do this with all of our salads to save time. Just be sure to add the vinegar or other liquid toppings when you serve the salad to prevent it from becoming soggy.

We use this recipe as a simple side salad, but we also like to jazz it up with some garbanzo beans, walnuts, pecans, sesame seeds, diced avocado, shaved carrots, celery, dried cranberries or whatever else we have on hand. These ingredients add a lot of extra calories and protein, making them ideal for turning this side salad into a main course.

This salad pairs well with some Broccoli Soup or Celery and Potato Soup for a healthy, low calorie, filling lunch.

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.


Cooked Rolled Oats

Cooked Rolled Oats PinThis Cooked Rolled Oats recipe is a traditional favorite and a hearty breakfast that’s sure to keep you satisfied until lunch. Enjoy topped with your favorite fruit and/or berries.

We like our oats and eat them a lot. We especially like them raw in our Rolled Oats Breakfast, but on a cold winter morning, these Cooked Rolled Oats are hot and satisfying.

Whole grains like oats have gotten a bad reputation from the low carb communities, which may be contributing to the leading cause of death among those who eat very little them: heart disease.

Whole grains, especially oats, have been shown in numerous clinical trials to reduce heart disease, prevent strokes and help with weight control. In fact, eating 3 servings of whole grains per day may be just as effective at treating hypertension as taking prescribed medications.

If you’re still a believer in the low carb fad diets, it may be time to revisit your preconceptions to minimize your risk of preventable disease.

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.