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.

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.

Hearty Side Salad

Side Salad PinYou can pair a side salad with just about anything. It’s easy to make and full of nutrients. Skip the iceberg, though. It’s like green water. You’ll need the hearty leaf kinds like kale, chard, mustard greens, spinach, romaine, arugula or lettuce.

Made according to this recipe, it has only 149 calories, but 242% RDV Vitamin A, 190% Vitamin C, 11 grams of fiber and 10 grams of protein. Now that’s a healthy, hearty side salad!

Get creative with your ingredients to keep it new and interesting. Try topping it with some chopped nuts, currants, cherry tomatoes, red onions, avocado, artichoke hearts, mushrooms, cucumber or your other favorite salad mixings.

This recipe uses my favorite JP’s Italian Salad Dressing. It only has 5 calories per serving and tastes delicious!

Hearty Side Salad 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.

Hearts of Palm Salad

Hearts of Palm SaladThis is a delicious, hearty Hearts of Palm Salad with lots of colorful variety and nutrients. With 8 grams of protein and 8 grams of fiber and only 218 calories, it makes an excellent side salad for your dinner. You can also make it a main lunch dish by adding some black beans or garbanzo beans for some extra calories and protein.

Hearts of Palm is a new and welcome addition to my diet. I had heard of them before, but never tried them. They’re mild with a similar taste and soft texture as artichoke hearts, but they’re shaped like water chestnuts. They’re delicious on nearly any salad.

We used JP’s Italian Salad Dressing, but you can use your favorite vegan salad dressing.

To reduce the calories and fat, you can skip the avocado.

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.