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.

Vegan Muesli

Vegan Muesli PinThis Vegan Muesli breakfast is filling and delicious. It makes enough for 8 servings so you can make it ahead of time and enjoy it for several breakfast meals.

We used whole rolled oats as the base, but you can use instant oats, rye flakes or your favorite breakfast grain. We also used coconut flakes, raisins and craisins for sweetness, and walnuts and sunflower seeds for a little extra protein and healthy fats. But you can use your favorite dried fruits and nuts. Anything will work.

Unsweetened Cashew Milk is creamy and delicious without many calories. The brand we use only has 25 calories per cup with 45% of your day’s calcium needs (50% more calcium than dairy milk).

Berries are a nutritious part of any breakfast. They’re loaded with vitamins and antioxidants. Plus, they’re very sweet so you may not need additional sweetener. If berries aren’t your thing, sliced bananas or Healthy Cooked Apples also taste great on this Vegan Muesli.

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.