Vegan Sweet and Sour Seitan with Veggies

Vegan Sweet and Sour Seitan PinThis Vegan Sweet and Sour Seitan with Veggies recipe is sweet, savory and delicious! It’s also a little spicy, thanks to the hot pepper Amelia added.

This recipe was inspired by a recipe in Dr. Esselstyn’s book, Prevent and Reverse Heart Disease. I read Dr. Esselstyn’s book after discovering I still had high cholesterol after more than 2 years of eating a Whole-Food Plant-Based (WFPB) diet. And I found this out on the same day my mom had a stent put in her heart to fix a large blockage. You can read more about this bad day in my blog post, “Can Vegans Get Heart Disease?

Dr. Esselstyn’s book is full of delicious, low-fat and oil-free recipes. It’s also full of scientific evidence showing that a WFPB diet is the only diet proven to prevent and reverse heart disease.

We modified this Vegan Sweet and Sour Seitan with Veggies recipe a little bit by using both broccoli and cauliflower, as well as a hot pepper that we got at our favorite mercado here in Cuenca, Ecuador. We also used a fresh pineapple instead of canned, which meant we had less juice than you get from canned pineapple. We added a tablespoon of brown sugar to make up for the missing sweetness. Finally, we changed the order of things a bit to make it a little quicker and easier to prepare.

It’s hard to find cornstarch here in Ecuador, so we use the widely available yucca powder as the sauce thickening agent. You can also use agar powder, tapioca powder or arrowroot. Use whatever you can find.

Try different veggies, using whatever you have on hand, or veggies that need to be used before they go bad. Being creative brings new and exciting flavors to recipes so they stay interesting.

We got our no-oil seitan from Fratello Vegan here in Cuenca, Ecuador. In addition to delicious vegan food made to order with a great view of the Tomebamba river, they also sell seitan, vegan chorizo sausage, vegan desserts and other vegan foods that can be hard to find in grocery stores.

While the plant-based and vegan movements are growing rapidly here in Ecuador, the grocery stores are still a bit behind the times. They do have some vegan options, but the selection is limited and often out-of-stock. It’s nice that Fratello is helping us to fill in the gaps.

Vegan Sweet and Sour Seitan Amelia Allergic ReactionAfter we ate this delicious meal, Amelia found out her pineapple allergy is still alive and well. Normally, cooking pineapple seems to make it safe for her to eat, but about 30 minutes after dinner, she broke out in hives all over her body. They lasted about an hour and then went away, thankfully.

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.

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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.

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Vegan Pasta Salad

Vegan Pasta Salad PinThis Vegan Pasta Salad is oil free, delicious and easy to make. It’s a great summer dish to take on a picnic or to a family gathering.

Pasta salad has always been one of my favorite side dishes. We always used the store-bought mix before going WFPB, but it has lots of additional ingredients, preservatives and uses lots of oil. So Amelia decided to make our own and added some more colorful veggies while she was at it.

Amelia used cauliflower, grape tomatoes, cucumber and black olives, but it would also be great with artichokes, broccoli or your other favorite veggies.

You can use your favorite Italian salad dressing, but we used my oil-free creation, JP’s Italian Salad Dressing. This salad dressing is also easy to make so the hardest part of this recipe is chopping the veggies.

It’s easy to make this recipe gluten-free, too. Just use gluten-free pasta instead of the flour-based rotini that we used.

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.
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