Easy Garden Salad

Easy Garden Salad PinI make this Easy Garden Salad every 3 to 4 days. It makes enough for 6 to 8 large salads so it saves a lot of time in salad prep. It’s also highly nutritious and checks off several of Dr. Greger’s Daily Dozen boxes.

We used to make our salads individually, but we found that life often got in the way and we didn’t have time to make them. That’s when I came up with the idea to make a giant salad when I did have time, and store the ingredients in the fridge so they were ready when we wanted to eat them.

Save the scraps in a sealable container that you can keep in the freezer to make your Easy Vegetable Broth from Scraps. We have found that making our own veggie broth not only tastes better than store bought, it doesn’t contain oil or other preservatives, saves the packaging and makes great use of the scraps we were throwing away. We were using at least one veggie broth container per week so it saves us about $20/month.

Until recently, I put the greens and the toppings in the same container, but I found that all the tasty parts migrated to the bottom of the container making it difficult to dish out. To fix that issue, I now store the greens in a separate container from the colorful toppings.

When we’re ready to eat this delicious garden salad, we put a bunch of greens (spinach, kale, swiss chard, mustard greens, arugula, mixed greens, lettuce, etc.) in a large bowl and then scoop out a cup of the rainbow and put that on top of the greens.

Our rainbow usually consists of carrots, cucumber, peppers, corn, beets, red cabbage, artichoke hearts (in water), hearts of palm, garbanzo beans, red onion and tomatoes. We also like Golden Berries (Uvillas or Peruvian Ground Cherries) that we get here in Ecuador. They’re a little yellow cherry tomato sized fruit with a citrus flavor.

Easy Garden Salad

Then we top the salad with nuts, seeds, olives and/or avocado for some healthy fats to help us get at all those fat soluble nutrients in the salad. You can also top your salad with some Tahini Salad Dressing or other nut or avocado based homemade salad dressings, but it’s best to avoid oil-based salad dressings because oil isn’t a whole food; it’s a processed refined fat.

We usually eat our salads with lime juice and some form of vinegar (rice wine vinegar, red wine vinegar, balsamic vinegar, white balsamic vinegar). Sometimes we use soy sauce, tamari or Bragg’s Liquid Aminos.

Then we sprinkle our Easy Garden Salad with a generous amount of oregano and sometimes red pepper flakes and/or fennel seeds to get even more antioxidants.

Try different dark leafy greens, veggies and dressings in your salad to keep things interesting. According to Dr. Esselstyn, Dr. Greger, Dr. Barnard, Dr. Kahn, Dr. Fuhrman and other plant-based doctors, we should all eat at least one large dark leafy green salad — every — single — day. So find things you like and try new things, too.

This recipe pairs well with any of our soups or sandwiches.

Easy Garden Salad Cooking Video on Vegans Abroad

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

Summer Black Bean Salad

Summer Black Bean Salad PinThis Oil-Free Summer Black Bean Salad recipe was inspired by a recipe from Amelia’s Aunt Marie. It’s easy to make and full of color and flavor. It tastes great all by itself as a side dish, or over a leafy green salad.

Last time we were back in Atlanta visiting Amelia’s family, her mom Jane made us this dish and everyone loved it! Aunt Marie included olive oil and cheese in her recipe, so we just removed those and didn’t notice them missing. In fact, I’m guessing the cheese would overpower the mild flavors of the other veggies.

A friend of ours told us this recipe is similar to Cowboy Caviar. However, real Cowboy Caviar also has black-eyed peas, diced tomatoes, and several other seasonings. Aunt Marie’s recipe is certainly a lot easier to make with its fewer ingredients and most of the flavor coming from the salsa.

Amelia’s mom inspired us to make more dishes with salsa as the flavor enhancer. It’s a lot easier and faster to make a delicious dish when all you have to do is open a jar of salsa and pour it in. We generally use my Grandpa’s Vegan Dipping Hot Sauce instead of store-bought salsa because we think it tastes better and it also saves us about $3/jar.

This recipe makes a great side salad for your favorite Mexican dishes, like Vegan Tortilla Soup or Mexican Lasagna.

If you choose to eat this Summer Black Bean Salad over leafy greens, you may want to add some fresh lime juice and/or vinegar to the greens beforehand to give them more flavor.

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 Black Bean Soup

Vegan Black Bean Soup PinThis Vegan Black Bean Soup recipe is like a party in your mouth! It’s loaded with savory flavors and lots of protein. Top it with a little diced avocado for some extra deliciousness and you’ve got one delicious bowl of soup!

Beans are a great source of protein, calcium and fiber. That’s why they’re such an important part of a plant-based diet. It can take your body a few weeks (or months) to adjust to the flatulence caused by beans in some people, but the short-term discomfort is well-worth the long-term health benefits.

Before we transitioned to a whole-food plant-based (WFPB) diet, I never ate beans because of the horrible stomach and intestinal discomfort. Within a few months of switching our diet, I slowly started adding beans into the mix. Now we eat them every day and only occasionally do they cause gas. I’ve found that red beans still seem to be the worst offenders, while black beans, chickpeas and lentils are now fine.

According to the Harvard Health Letter, “A little bit of extra flatulence could be an indication that you’re eating the way you should!” So if you accidentally let one slip while waiting in line at the bank, just smile and say “Hey. I’m plant-based.”

This Vegan Black Bean Soup pairs well with a salad or 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.

Vegans Abroad YouTube Banner

Tex-Mex Jackfruit

Tex-Mex Jackfruit PinThis Tex-Mex Jackfruit recipe is a veganized version of the old standard Tex-Mex Pulled Chicken. We served it over rice but it would go great wrapped up in a tortilla. It’s savory, satisfying and delicious!

The key to getting the jackfruit to mimic the look and texture of pulled chicken is to steam fry it until it’s soft, and then use a fork to pull it apart. This will string-a-fy the jackfruit.

Once you add in the remaining ingredients and serve it over rice or in a tortilla with some extra salsa, it’ll fool just about anyone. Our non-vegan family loved it! Amelia’s dad honestly thought it was chicken! He was shocked when we told him it was a fruit!

A lot of vegans don’t like the idea of eating things that mimic meat, but if you’re trying to get someone to taste new cruelty-free foods, or you’re cooking for non-plant-based eaters, these types of recipes really help bridge the gap. They also show people just how tasty and creative plant-based foods can be.

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

Mexican Salad

Mexican SaladThis Mexican Salad is a flavorful, delicious, hearty salad that works well as a side salad or a main dish for lunch. With 14 grams of fiber, 10 grams of protein and 136% of your RDV of vitamin C, this is a nutrient rich recipe. And thanks to the beans and corn, it’s pretty filling, too.

Amelia whipped this recipe up one day with some spare ingredients we had laying around. Thanks to the lime juice and spices, it has a lot of flavor without using any oil.

You can put this Mexican Salad in a taco bowl to make it a little more special. EatingWell.com has a cool way to make your own taco bowls with corn tortillas and a muffin tin.

This salad is great on a hot summer day made with fresh corn on the cob, but you can eat it all year round and not get tired of it.

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