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

Jackfruit Crab Cakes

Jackfruit Crab Cakes PinThese Jackfruit Crab Cakes are a savory substitute for conventional crab cakes. Jackfruit has a mild flavor that takes on the flavors of your seasonings so it’s a good replacement for most types of shredded meat.

The dried seaweed is the key to achieving a seafood flavor and aroma so don’t skip it. We found it in the Asian foods section of our Natural Grocers, and I know Whole Foods carries it too.

The Old Bay seasoning was more difficult to find. We finally found it at a small Asian grocery store not to far from our house. I guess that’s not a popular seasoning in the Denver metro. It’s probably much easier to find in other parts of the country.

Amelia made some delicious Thai Style Sweet and Spicy Sauce to go with these, but you can use your favorite non-dairy condiment.

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

Lemony Spring Peas and Zucchini

Lemony Spring Peas and Zucchini PinThis Lemony Spring Peas and Zucchini recipe is a fresh and delicious Amelia special. She concocted this recipe from all of our favorite ingredients: zucchini, garbanzo beans, peas, onion and mushrooms. Adding the Lemon Sauce recipe adapted from the Minimalist Baker makes it all lemony and flavorful.

We tried to spiralize our zucchini, but the spiralizer we bought doesn’t work very well. It works ok for slicing, but the spiralizing blade did a better job of cutting my thumb than the zucchini. As long as the zucchini is thinly sliced, it works just as well.

If you’re using frozen peas, be sure to thaw them first or they won’t cook at the same rate as everything else.

You can substitute spaghetti squash or quinoa for the brown rice. You can also serve it without the rice and pair it with some Balsamic Marinated Baked TofuHealthy Butternut Squash or BBQ Tempeh.

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

Beet Hummus

Beet Hummus PinThis deliciously pink Beet Hummus is not only nutritionally dense, it tastes amazing! You won’t be able to stop eating it!

Amelia and I took a plant based cooking class offered by a very talented local chef, Kelley Williamson. She’s known as the Plant Based Kitchenista and her version of this tasty Beet Hummus was there for us to eat as we cooked.

This recipe is Amelia’s version of Kelley’s recipe with a few changes. Amelia wanted to make more, so she doubled the ingredients for everything except the garbanzo beans. That made the hummus a little more moist like the texture of traditional hummus making it easier to dip our crackers and pita chips in it.

We absolutely love this Beet Hummus recipe. The beets give it a little bit of sweetness while the lemon and tahini give it some zest. You might also want to make your own Homemade Pita Chips to go with this delicious hummus.

If you like this recipe, you might also enjoy our classic Vegan Hummus or our Lentil Hummus with Roasted Garlic.

Beet Hummus 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.

Vegans Abroad YouTube Banner

Chickpea Kale Salad Sauté

Chickpea Kale Salad PinThis is a delicious Chickpea Kale Salad oil-free recipe that can serve as a main dish or a side dish. It’s also good warm or as a cold leftover.

It’s packed with nutrition, containing 10 grams of fiber, 15 grams of protein, 359% RDV of Vitamin A, 245% Vitamin C and 26% Iron. Eat this dish for lunch and you’ve hit much of your daily nutrient requirements.

It’s packed with nutrients, but 1 serving only has about 220 calories so if you want it to be a one dish meal, you may want to eat 2 servings. It pairs well with Oven Roasted Red Potatoes to give it a little more volume.

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

Roasted Garbanzo Beans

Roasted Garbanzo BeansTo quote Amelia, “These Roasted Garbanzo Beans are a simple, satisfying, salty snack to satisfy your salty cravings.” You just mix a few things together and bake until they’re brown and crispy.

Garbanzo beans, also called chickpeas, are a great source of protein and fiber. Each serving of theseRoasted Garbanzo Beans has 5 grams of protein and 5 grams of fiber with only 110 calories. They’re delicious AND nutritious.

You can add other seasonings to mix this recipe up, like chili powder, cayenne pepper, mustard powder, etc. Be creative with it and see what you like best.

The hardest part of this recipe is removing the shells from the garbanzo beans. The easiest way to remove the shells is to put the beans on half of a large dish towel, fold the other half of the towel over to cover the beans, and rub the towel over the beans back-and-forth vigorously with both hands. This loosens the shells making them much easier to peel off.

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