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.

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Coconut Curry Lentil Soup Recipe

Coconut Curry Lentil Soup Recipe PinThis Coconut Curry Lentil Soup recipe is a delicious Indian dish that will fill your kitchen with the savory aroma of curry. We love Indian food, and it’s one of the easier types of cuisines to eat at restaurants since they typically have lots of vegan/vegetarian options.

But if you’re craving some curry, you don’t have to go out to eat. Now you can make your own!

We served it over brown rice to make it a little more filling and to spread out the delicious flavor, but you can eat it plain without the rice to save calories.

If you’re watching your saturated fat intake, you can also skip the coconut milk, but it won’t be as creamy or flavorful. We tried it without, but that seemed to be the missing ingredient.

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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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.

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Vegan Cabbage Soup

Vegan Cabbage Soup PinThis Vegan Cabbage Soup is fantastic for your weight loss goals. It’s delicious, and two cups has 8 grams of fiber and 6 grams of protein, but only 112 calories! It also has 138% RDV of Vitamin A and 78% RDV of Vitamin C. How can you beat that?!

Cabbage is full of nutritional benefits. It’s often used “as a treatment for constipation, stomach ulcers, headaches, obesity, skin disorders, eczema, jaundice, scurvy, rheumatism, arthritis, gout, eye disorders, heart diseases, aging, and Alzheimer’s disease.” [source]

Everyone could use a little more cabbage in their diets and this recipe is a delicious delivery system for it.

To boost up the calories and make it a little heartier, try adding 3 or 4 diced potatoes when you add the cabbage. This soup will also go well with a nice Side Salad or a Vegan Baked Potato.

Vegan Cabbage Soup Cooking Video

Note: We increased the seasonings to improve the flavor after we published the video. We recommend using the recipe instead of the 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.

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Sauteed Kale

Sauteed Kale PinEnjoy this delicious and nutritious Sauteed Kale as a side dish with your favorite main dish or bowl of soup.

Kale tops the list of superfoods because it’s loaded with antioxidants, Vitamin A, Vitamin C and a good amount of Protein. It helps fight and prevent some forms of cancer, and it even promotes urinary tract health [source].

Sautéing the kale softens it up and removes the bitterness that some people don’t like. Personally, I could eat kale everyday, sautéed or not. And I don’t like bitter foods. When prepared correctly, it tastes great and your body will thank you for feeding it all that nutrition.

Try mixing up your kale recipes by using Dinosaur Kale or Red Kale when it’s available.

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 Tomato Cream Sauce Spaghetti with Kale

Vegan Tomato Cream SauceThis Vegan Tomato Cream Sauce over spaghetti and topped with kale is rich, a little spicy and completely delicious. It’s also very nutritious with 11 grams of fiber, 15 grams of protein, 208% RDV Vitamin A and 171% Vitamin C. That’s pretty darn healthy for a tomato cream sauce!

We used Ancient Harvest Gluten Free Supergrain Pasta™ Spaghetti noodles for this recipe since gluten bothers Amelia. To be honest, I couldn’t tell the difference. If anything, this pasta is a little richer than regular wheat pasta. If you’ve never had it, give it a try. You might like it better and it has more nutritional value.

You’ll need the Vegan Cashew Cream recipe for this dish. Remember to soak the cashews 2 hours before you’re ready to start cooking.

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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Lentil Stew w/ Quinoa and Kale

Lentil StewThis Lentil Stew w/ Quinoa and Kale is delicious, filling and very nutritious. Lentils and quinoa are both loaded with protein, giving this recipe 22 grams of it, but the nutritional value doesn’t stop there. Combined with all the other veggies, you get 24 grams of fiber, 544% RDV of Vitamin A, 289% Vitamin C, 24% Calcium and 44% Iron.

Lentils are a new addition to our kitchen. We always cooked with your typical beans: white, black, kidney, etc. But since we’ve discovered lentils, we look for recipes to use them.

Lentils are member of the legume family, but they’re milder than other beans, they cook faster and they absorb the flavors of your dish better. Plus, they’re loaded with fiber but have only 230 calories for one cup of cooked lentils. All of these wonderful benefits make them a great ingredient for your weight loss goals.

If you decide you like lentils as much as we do, you might enjoy our Lentil Hummus with Roasted Garlic or our Vegan Lentil Burger.

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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Sautéed Spaghetti Squash with Kale and Tomato

Sautéed Spaghetti SquashYou can eat as much of this Sautéed Spaghetti Squash as your stomach can hold. It’s full of fiber and nutrients, but only has 85 calories per serving. If you’re trying to lose weight, this recipe will help you achieve your goals without sacrificing flavor.

This is another recipe that Amelia whipped up one day with some spare parts we had laying around the kitchen. We love to eat spaghetti squash because it’s low calorie but very filling so she’s always thinking about how we can utilize it in new and interesting recipes.

This Sautéed Spaghetti Squash is a great main dish for lunch, or side dish with your Balsamic Portobello Mushroom Steaks.

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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Sweet Potato Hash

Sweet Potato Hash PinThis Sweet Potato Hash recipe is a great main dish or side dish for your Tofu Scramble or in a breakfast burrito. The black beans and veggie sausage give it a little more flavor, texture and protein.

We really like the fat-free Gimme Lean Sausage from Lightlife, but it’s not available here in Cuenca, Ecuador so we used Vegan Chorizo Sausage that we bought from Fratello Vegan. Rene, the owner, makes his chorizo oil-free with black beans.

We had some extra kale a few weeks ago and thought it might go bad so we froze it. About 30 minutes before Amelia cooked this dish, she pulled it out of the freezer and let it warm up a bit. It worked perfectly in this dish. Kale is so durable that freezing doesn’t damage it. It has almost the same texture as fresh cooked kale, but maybe a tiny bit softer. This recipe is a great way to get some extra dark leafy greens in your diet.

Sweet potatoes are considered a super food by many because of their high fiber and vitamin content. In fact, this sweet potato hash recipe has 8 grams of fiber and 9 grams of protein, as well as 240% RDA of Vitamin A. Eating this dish for breakfast is a great way to start your day.

Pair it with some warm corn tortillas, salsa and avocado to make it even more amazing! Vitamin A is fat soluble, so eating this dish with avocado will help your body get at all those healthy phytonutrients.

Sweet Potato Hash

This makes 4 servings as a side dish, but if you want to eat it as a main dish, it’s really only 2 servings.

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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Tofu Breakfast Sandwich w/ Avocado

Tofu Breakfast Sandwich PinYou can eat this delicious, high protein and nutrient rich Tofu Breakfast Sandwich naked (without the bread), as an open-face sandwich or as a full sandwich. This is a great, high energy way to start your day. Plus, it makes leftovers that you can quickly heat up for your busy morning schedule.

We originally made this recipe with an english muffin, but it’s hard to find those without oil, milk and/or eggs so we switched it to a whole grain bread sandwich. Whole grains are healthier anyway.

The bread in our pictures is a whole wheat bread with chia seeds. We get it from a local baker here in Cuenca, Ecuador called ArteSana Panadería y Pastelería. They aren’t a vegan baker, but they do make delicious vegan bread.

We like to eat this as a breakfast sandwich, but you can eat it for lunch or dinner, too. We used to put vegan butter on our sandwiches until we realized how much oil and how many calories vegan butter has. Now we either buy really high quality bread that doesn’t need anything added to it, or we use a nut butter, jam or hummus, depending on what we’re eating. Some of our Vegan Hummus or White Bean Dip or Spread would go great on this tofu breakfast sandwich.

Tofu Breakfast Sandwich

This breakfast meal has 16 grams of protein, 8 grams of fiber, 19% RDA Iron, 50% Vitamin C and 14% Calcium. Pair it with a bowl of fresh or frozen fruit and this makes one filling breakfast. I can’t think of a better way to start your day than with a nutrient dense tofu breakfast sandwich like this.

If you’re on a weight loss plan, you can skip the avocado to reduce the fat content and calories.

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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