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.

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

Tahini Stir Fry with Tofu

Tahini Stir Fry PinThis Tahini Stir Fry with Tofu recipe is one of our favorites stir fries. We used to eat this one almost every week because it’s fast, easy and flavorful. However, since I found out I still have high cholesterol, we’ve cut this one out for awhile.

We still eat stir fries similar to this one every week, but the tofu and tahini add 5 grams of saturated fat per serving, which is way more than I need to consume while trying to lower my cholesterol. It’s also not great for weight loss so if you’re trying to lose weight or lower your cholesterol, you’re better off eating our low-fat Easy Vegan Asian Stir Fry.

Greger might disagree with this advice, but I side with Esselstyn and Ornish on this one. They’re the experts in heart disease, which runs rampant in my family, along with cancer, stroke, diabetes and obesity. With the deck stacked against me, Amelia and I have decided to err on the side of caution when it comes to foods high in saturated fat, like tahini.

With that said, the tofu in this recipe adds a nice meaty texture and contributes most of the 18 grams of protein. And it absorbs the flavors of the sauce and other ingredients so it’s very tasty. This recipe is also loaded with fiber, vitamin C, calcium and iron.

This is a nice one-pot meal (not counting the rice) so it’s also fast and easy to clean up.

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

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.

Vegans Abroad YouTube Banner

Broccoli Chickpea Chipotle Buddha Bowl

Broccoli Chickpea Chipotle Buddha Bowl PinThis Broccoli Chickpea Chipotle Buddha Bowl is easy, fast, oil-free, low-calorie, nutritious and delicious. It’s a great recipe if you’re in a hurry and watching your calories.

Since I stepped up my gym workouts, I’ve been wanting a high protein lunch that’s fast and easy to prepare. I made this one before my workout so it was ready when I got back from the gym. If I don’t plan ahead like this, I find myself eating the first thing I see when I get home instead of the best thing for a post-workout meal.

This is the second Buddha Bowl I’ve created after Amelia encouraged me to take on this Buddha Bowl project. The last one was the Cauliflower Chickpea Buddha Bowl and it was also amazing!

Most Buddha Bowls are neatly arranged with each ingredient placed separately in the bowl over rice, quinoa, barley, greens, etc. But it takes a lot more time (and pots) to prepare everything individually and assemble them when everything is done. I prefer the one-pot variety to save time and generate fewer dirty dishes. Maybe my next one will follow the rules…but I’m not much of a rule follower…

I created this Buddha Bowl with the ingredients we had on hand. We always have onions and garlic, but today we also had broccoli and red cabbage. They add a lot of color and antioxidants.

Red cabbage is one of the best foods you can eat for preventing and fighting cancer. The brighter color a food is, the more antioxidants it has. That means red cabbage has more than green cabbage. Plus, I like the taste of red cabbage better than green, although both are delicious in the right recipe.

I like to sauté my onions and garlic separately so they get a little extra tender, but you can probably put everything in the pot at the same time and cook it all together. That’ll make it a little easier.

Steam frying is the key to sauteing veggies without oil. You need to use a generous amount of vegetable broth, and cover the pan so the moisture doesn’t evaporate. We try to cook without oil as much as possible, and there’s really no need to use it when you’re sauteing veggies. It just adds a lot more calories without much other benefit.

Despite the common myth, your body does not need fat from processed oils. You get all the fat you need from unprocessed plants. Oils may even contribute to heart disease and several kinds of cancer.

If you don’t have any chipotle seasoning on hand, you can swap that out for chili powder or some spicy Thai hot sauce.

You can eat this dish without the brown rice…it’ll just decrease the number of servings. Personally, I love brown rice, and it’s far better for you than white rice. Brown rice has been shown to help with weight loss and type 2 diabetes, while white rice can make both of those worse.

However you decide to prepare this Broccoli Chickpea Chipotle Buddha Bowl recipe, I’m sure you’ll enjoy the variety of tastes, textures and colors. Let us know how it turned out in the comments below!

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

Chopped Asian Salad with Orange Sesame Dressing

Chopped Asian SaladThis delicious Chopped Asian Salad recipe is a hearty, colorful, tangy and delicious asian salad with 7 grams of fiber, 11 grams of protein and your whole days’ worth of Vitamins A and C.

Asian salads are known for their unique combination of sweet and savory. Some even throw in some spiciness for good measure. This recipe has it all.

The orange and agave provide the sweet. The veggies and soy sauce provide the savory. And the ginger and Sriracha give it a spicy kick that will make your tongue impatient for the next bite of this delicious Chopped Asian Salad with Orange Sesame Dressing.

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