Make a Healthy Meal in Minutes

From time-to-time, I rerun posts I consider classics from It’s Easy Being Vegan. This is one of them. Eating vegan and healthy can be quite simple.

A Christine Salad: It’s a meal.

It’s a myth that all veg-heads live on salads alone, but salads make a hearty and healthy meal when done right.

Best of all, you can prepare about five days worth of ingredients in about an hour, making a salad an easy go-to meal when you don’t have much time. Get your veggies ready on Sunday and you’re all set for the week. Then all you have to do is throw a salad together each day and a meal is made. Easy.

Salads are a staple of my diet. It makes me feel good mentally and physically to eat healthy. I never beat myself up mentally after I eat a salad, but I sure do after I eat a bunch of crap. My goal is to eat one salad a day to fuel my nutrient-dense diet* and salads are a good way to do that.

Suggested Salad Fixin’s

  • Greens (obviously). Use different types of lettuces each week to maximize your nutrient intake.
  • Grape or cherry tomatoes. Wash and dry. Nothing else to do but drop a few in your salad.
  • Brown rice or quinoa. Adding a grain to your salad will make it more like a meal.
  • Tofu. Baked tofu works great. Plain will do.
  • Beans. Try a new type each week. Again to maximize your nutrient intake. Drain a can of bean and store in a seal-tight container. They will last about a week.
  • Peppers: red, green, yellow or orange
  • Onions. Any type will do.
  • Olives
  • Carrots
  • Celery
  • Nuts and seeds such as walnuts, almonds, pecans or sunflower seeds
  • Dried fruit such as raisins or cranberries

Top off your salad with a simple dressing. Buy it in a bottle or make this quick and easy recipe:

  • 1/2 cup olive oil
  • 1/4 balsamic or white wine vinegar
  • 2 tbsp mustard (Dijon is best)
  • Drizzle of agave or maple syrup, if desired
  • Pinch of salt and pepper
  • Store in glass bottle in the fridge

Store everything in tightly sealed containers, and you’ll have at least five meals ready to go in about five minutes.

*If you haven’t read Eat for Health by Dr. Fuhrman, consider reading it. Learn about the importance of nutrient-dense food and your health. To learn more about weight-loss, I recommend reading Eat to Live.

Read about my Eat to Live experience: