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.

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Vegan Sweet and Sour Seitan with Veggies

Vegan Sweet and Sour Seitan PinThis Vegan Sweet and Sour Seitan with Veggies recipe is sweet, savory and delicious! It’s also a little spicy, thanks to the hot pepper Amelia added.

This recipe was inspired by a recipe in Dr. Esselstyn’s book, Prevent and Reverse Heart Disease. I read Dr. Esselstyn’s book after discovering I still had high cholesterol after more than 2 years of eating a Whole-Food Plant-Based (WFPB) diet. And I found this out on the same day my mom had a stent put in her heart to fix a large blockage. You can read more about this bad day in my blog post, “Can Vegans Get Heart Disease?

Dr. Esselstyn’s book is full of delicious, low-fat and oil-free recipes. It’s also full of scientific evidence showing that a WFPB diet is the only diet proven to prevent and reverse heart disease.

We modified this Vegan Sweet and Sour Seitan with Veggies recipe a little bit by using both broccoli and cauliflower, as well as a hot pepper that we got at our favorite mercado here in Cuenca, Ecuador. We also used a fresh pineapple instead of canned, which meant we had less juice than you get from canned pineapple. We added a tablespoon of brown sugar to make up for the missing sweetness. Finally, we changed the order of things a bit to make it a little quicker and easier to prepare.

It’s hard to find cornstarch here in Ecuador, so we use the widely available yucca powder as the sauce thickening agent. You can also use agar powder, tapioca powder or arrowroot. Use whatever you can find.

Try different veggies, using whatever you have on hand, or veggies that need to be used before they go bad. Being creative brings new and exciting flavors to recipes so they stay interesting.

We got our no-oil seitan from Fratello Vegan here in Cuenca, Ecuador. In addition to delicious vegan food made to order with a great view of the Tomebamba river, they also sell seitan, vegan chorizo sausage, vegan desserts and other vegan foods that can be hard to find in grocery stores.

While the plant-based and vegan movements are growing rapidly here in Ecuador, the grocery stores are still a bit behind the times. They do have some vegan options, but the selection is limited and often out-of-stock. It’s nice that Fratello is helping us to fill in the gaps.

Vegan Sweet and Sour Seitan Amelia Allergic ReactionAfter we ate this delicious meal, Amelia found out her pineapple allergy is still alive and well. Normally, cooking pineapple seems to make it safe for her to eat, but about 30 minutes after dinner, she broke out in hives all over her body. They lasted about an hour and then went away, thankfully.

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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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.

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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.

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Broccoli Mushroom Stir Fry

Broccoli Mushroom Stir Fry PinAmelia whipped up this delicious oil-free Broccoli Mushroom Stir Fry recipe so we could use some shiitake mushrooms we found on sale. Since they’re usually so expensive, we rarely buy them, but we love them oh so much! If you can’t find any that are affordable, you can just use whatever mushrooms you have available.

We used a spicy Chinese red chili sauce to give the recipe a little extra spice. Feel free to use your favorite spicy hot sauce or try different ones.

Based on recommendations from some of our favorite nutrition doctors, we try to avoid oil whenever possible, even olive and coconut oil. While oil does lend a richness to food, its long-term harmful effects to our arteries and the weight gain associated with such a dense source of calories sour the taste a bit.

That’s why most of our stir fry recipes use vegetable broth instead of oil to “steam fry” our veggies. The key is to cover the pot between stirs to trap the moisture so the veggie broth doesn’t evaporate and your veggies don’t dry out.

This is a good one dish recipe, but you can also serve it with some delicious Vegan Miso Soup.

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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Curried Lentils

Curried Lentils PinCurried lentils are a favorite of ours. These are super flavorful and fill our house with delicious curry smells. We prefer them over brown rice, but you can also serve them over naan bread, pita bread or your favorite asian noodles.

We think green lentils work best in this recipe due to their mild flavor, but you can try other lentils to see which you prefer. Let us know in the comments if you like a different type better.

We also like to add a dollop of plain, unsweetened vegan yogurt and stir it into the lentils. It’s a good source of vitamin B12, and it mimics sour cream when served with spicy foods. A sprinkle of paprika adds some nice color and 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.

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Vegan Pad Thai

Vegan Pad Thai PinBefore embarking on our plant-based journey, it never occurred to me that we could make our own Pad Thai at home. I always saved it for my occasional trip to a Thai restaurant. But this Vegan Pad Thai with tofu is even better than restaurant Pad Thai! Plus, it’s made without oil!

Super firm tofu works well in this recipe. It has more of a meaty texture and holds together better while stirring the noodles into the mixture.

We used Annie Chun’s Gluten-Free Pad Thai Rice Noodles. They’re delicious and easy to prepare. Just soak them in hot water for about 10 minutes and they’re ready to eat.

Sprinkle a few crushed peanuts and squeeze a lime wedge over the top for a real authentic restaurant experience.

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 Bacon

Tofu Bacon PinThis Tofu Bacon recipe is simple to prepare but tastes just like bacon. It’s perfect for your Vegan BLT or as a side dish for your Vegan Pancakes.

Real bacon is loaded with saturated fat and cholesterol. It’s one of the worst types of meat that people eat, and has been linked to cancer, heart disease and other serious illnesses.

This Tofu Bacon tastes like bacon, but without the harmful ingredients (and cruelty). Bacon gets its distinctive flavor primarily from the liquid smoke that’s poured over it during the curing process. By using the same liquid smoke along with maple syrup in this recipe, you get the same flavor.  It’s really challenging not to eat the whole batch!

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 Brown Gravy

Vegan Brown GravyThis Vegan Brown Gravy recipe is the perfect addition to your holiday meal. Gravy is a mainstay in the American diet and this recipe will allow you to continue enjoying it, even after you go vegan.

We used this gravy with our Vegan Wellington, but it would also go well with just about any dish that calls for brown gravy.

You might be tempted to use the brown packet gravy from the store, but this recipe is much healthier and more natural than those. This recipe only takes a few extra minutes, but the taste and nutrition are worth the effort.

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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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.

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