Hot Skillet Salad

by on February 8, 2011
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Hot Skillet Salad

I’m on a diet healthy eating plan.  Those of you who just stumbled on this blog are probably now looking at its name and going, “Well, duh!”  But the fact is, I never really talk about my struggles with my weight here because that’s a long and personal discussion, and my writing style is fast and breezy and cut to the chase, er, recipe.  So let’s just suffice it to say that though the recipes I post here are low-fat and most are suitable for any healthy diet plan, there are things in my pantry that aren’t fat-free or low in sugar or unprocessed, and they’ve been known to find their way out of my pantry and into my mouth.  (I’m looking at you, Boca Chik’N and Fruitful O’s!)  No matter how healthy my dinners are (and they really are what you see on this blog), I don’t make any progress losing weight if I eat junk for lunch and between meals.  So I’ve cut out all processed foods, including flour and sugar, which always cause me to crave more processed food. And I feel great!  My new motto is “If I didn’t cook it myself and it doesn’t fit on my blog, I don’t eat it.”  That’s a long motto, but you get the idea.

I’m basically following Dr. Joel Fuhrman’s Eat to Live (I have my own little tweaks), and one of its main precepts is “Thou Shalt Eat a Mega-Huge Salad for Lunch.”  Mega-Huge means take the salad bowl you use to make salad for dinner parties and fill it up with lettuce, spinach, kale, and various other leafy greens and top them with tomatoes, cucumbers, peppers, peas, and whatever other raw vegetables you can find.  Finally, top that with an ounce or two of raw nuts and some cooked beans, and then eat the entire thing. My main problem with this main precept is that I get tired of salads every day, especially during the winter when the thought of cold salad often leads me to heat up the beans before pouring them over the salad.  So yesterday I opened my fridge and took out all the “remnants” of other recipes–the cabbage and kale I’d chopped for a photo shoot, the white beans leftover from Roasted Parsnip Soup, two baby bok choy that I didn’t use in my last stir-fry–added some onions and carrots, and made a hot salad out of them:

Hot Skillet Salad

Then I posted the photo above to Facebook with the caption, “I just ate almost this entire stir-fry pan full of food–the kind of lunch that happens when I get tired of salads!”  So many people wanted the recipe (though one wanted to chastise me for my “gluttony”) that I posted the ingredients.  But since ingredients do not a recipe make, I figured I’d better give you the full run-down here on the blog.

What follows is exactly what I used and what I did, but since I was cleaning out my own fridge, not yours, feel free to use the vegetables that you need to use up.  Chopping time aside (and I was lucky to have most of this pre-chopped), this cooks very quickly: Be sure you use a deep enough skillet that you can cover because steaming is necessary to get the veggies cooked fast without oil.  And note the number of servings. The recipe made about 4 of the salad-plate-sized servings in the photo below, but if you’re following Eat to Live, you’ll want to eat more than that (or even the whole pan!) so I’ve set the nutritional info up for 2 servings. You could also serve it as a side dish for 4; just divide the nutritional stats in half.

Hot Skillet Salad

Hot Skillet Salad

(printer-friendly version)

I call this technique “steam-frying.” Cover the pan to trap steam to quickly cook the vegetables, but remove the cover and stir quickly and often to make sure they get equal exposure to the pan’s surface and don’t burn or stick.

Ingredients

  • 2 baby bok choy
  • 1/4 cup red onion, chopped
  • 3 ounces baby carrots, slivered (about 6)
  • 2 cloves garlic, minced
  • 1/4 teaspoon red pepper flakes
  • 1 cup red cabbage, sliced
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon dried oregano
  • 4 cups sliced kale
  • 1 cup cooked great northern beans
  • salt and freshly ground black pepper, to taste
  • 1 tablespoon fat-free or low-fat balsamic dressing (or balsamic vinegar)

Instructions

  1. Wash the bok choy well. Slice the white stems into 1/4-inch slices and set aside. Slice the green leafy tops thinly and keep separate from the stems.
  2. Preheat a non-stick wok or deep skillet. Add the red onion and cook until it begins to soften. Add the carrots, garlic, and red pepper flakes and cook for another minute. Add the bok choy stems, cabbage, basil, oregano, and 1/4 cup water. Cover tightly and steam for about 3 minutes, stirring several times. Stir in the bok choy leaves, kale, and beans and add another splash of water if it’s too dry. Cover and steam until the kale is tender and bright green, about 3 minutes. Season with salt and pepper and stir in salad dressing or vinegar just before serving.

Preparation time: 15 minute(s) | Cooking time: 10 minute(s)

Number of servings (yield): 2

Nutrition (per serving): 233 calories, 15 calories from fat, 1.8g total fat, 0mg cholesterol, 192.9mg sodium, 1524mg potassium, 44.9g carbohydrates, 13g fiber, 4.9g sugar, 15.1g protein.

Eat to Livers Unite!

What do you eat when you don’t want salad?  Leave your ideas and recipes in the comments below. And see Hidden Cashew Ranch Dressing Plus Tips for Eating Salads When You Really Don’t Want To for more ideas.

Looking for other Eat to Live-able recipes? Check out my ETL sections both here and on the main website.  Looking for support? Join us in the Eat-2-Live Group on Yahoo!

Updated to add: On the same day that I posted this recipe, Natala at Vegan Hope wrote an excellent article about vegans and junk food.  Check out both it and the interesting discussion that follows.

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{ 146 comments… read them below or add one }

1 Junia @ Mis Pensamientos February 8, 2011 at 12:31 pm

i completely agree! if i don’t cook/prepare it myself, then i won’t eat it. :) yeah i have some yummy vegan recipes too that have some white flour/sugar in it for entertaining my non-vegan friends, but for the most part, i focus on eating well! i love to snack on medjool dates, applesauce, baby tomatoes and manna bread. have you tried manna bread (sprouted wheat or rye kernels) yet? it is delicious! if you are interested in a wheat free option, i recommend the rye bread, that is what i always do!

http://www.mannaorganicbakery.com/

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2 Katie February 8, 2011 at 12:32 pm

It was cold out last week, so a cold salad held no appeal for me. I followed a recipe in Deborah Madison’s Vegetarian Cooking for Everyone: steam carrots, cauliflower, green beans. Add boiled baby potato, cooked chickpeas. Add raw bell peppers, grape tomatoes, and kalamata olives. Serve with garlic mixed vegan mayonaise. I love how you added greens to yours – I think they would be a nice addition to this dish, too.

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3 Vibeke February 8, 2011 at 12:34 pm

Susan!!! I love your blog today! So much honesty… so nice to feel like I know you a little bit better now. :-)

I too struggle with my weight, even though switching to a vegan diet I’ve lost 15 lbs that were kicking around for too long, I still fight to keep the weight from creeping back on. I follow a mix of Drs Fuhrman, Barnard and McDougall when it comes to healthy eating. I make almost all of my family’s meals from scratch, using your recipes at least five times a week. I’m trying to practice what I preach to friends and family through FB and my blog, but I’m not perfect. Just tonight we’re having gardein buffalo wings with mashed potatoes and cooked veggies. I tell myself that the other days of the week we’re eating well, close the earth and all that.

I think I speak for most of your fans and fellow bloggers when I say we’re all standing here with you in the fight to take back our health.

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4 SusanV February 8, 2011 at 5:57 pm

Thanks so much, Vibeke! I appreciate the support.

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5 Julie February 8, 2011 at 12:39 pm

Thank you for posting this recipe – I’ve been stalking you…ahem, waiting patiently for it.

Reading Eat to Live last year actually brought me to your website in an effort to find yummy, healthy, vegan meals so I find your post to be very “full circle”. :)

Just another book you may like that gives me a lot of upbeat, positive, stick-to-it inspiration: Crazy Sexy Diet (by Kris Carr). She also follows a vegan diet and offers some recipes for smoothies, cleanses and just positiveness in general.

I’ve been making a HUGE kale salad every couple of days that includes onion, sunflower seeds and/or walnuts and orange slices (or apple or whatever I have around). I keep that ready and available in the fridge and make sure to have 1-2 servings per day. For dressing, I like to use some of the Brigg’s Amino Acids with pear-infused vinegar. Or, I sometimes use this recipe: http://crazysexylife.com/2011/all-hail-the-kale-salad/
or this one:
http://www.wholefoodsmarket.com/recipes/585

I find that having the kale washed, trimmed and ready to go makes me much more prone to eating it regularly. I love the way it tastes and my goal is just to make sure that I’ve had at LEAST one big bowl of it per day. Since I started with this little goal + a bit more exercising, I’ve dropped over 6 pounds in 2 weeks!

So, good luck to you! I’m sorry for this long post, but thank you as usual for another great recipe!

Cheers

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6 SusanV February 8, 2011 at 5:59 pm

I’ve heard good things about that book, so I’ll have to check it out. And I’m with you on having the kale washed and trimmed. Prepping it is the most time-consuming part of a kale recipe.

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7 Bonnie February 25, 2011 at 10:51 am

How do you store your chopped kale? I buy Lacinato (dinosaur) kale and it seems to wilt quickly in my crisper drawer. In exchange for your advice, I will share that I have found that bell peppers keep much longer in the regular part of the fridge when not touching each other.

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8 SusanV February 25, 2011 at 11:07 am

I’ve been using one of those “green bags” for chopped lettuce and kale, and it really seems to keep it in good shape. However, I have to say that I rarely chop kale before using it. I just happened to have this leftover, but it did keep well for a few days in the green bag.

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9 sqqqrly February 5, 2012 at 10:42 am

Storing greens? I wash them and then lay them between layers or paper towels. Then roll the whole thing up and place in a loose bag. Usually I use a grocery bag holes are fine. The paper towels absorb the excess moisture and keep the leaves from being too dry.

Greens last twice as long and they are ready to use.

10 Genki Kitty February 8, 2011 at 12:50 pm

So funny! I do this exact same thing for breakfast and lunch too. These are also some evil things lurking in my house right now, called oreo’s and Japanese chips… I love the fry-up, it’s a great way to get rid of leftover veggies. I’m not usually throwing in beans or nuts – rather leftover brown rice with hijiki. I’ll have to try your method next. Thanks for the suggestion! Always love your recipes!

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11 SusanV February 8, 2011 at 6:00 pm

I’ve had to dis-invite Oreos from my house. If my daughter wants them, she has to see them outside our home! :-)

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12 Carolyn @Eat Well. Live Well. Be Well. February 8, 2011 at 12:58 pm

I’m on a diet too… kinda. I love salads. Thanks for the recipe.

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13 Emily February 8, 2011 at 1:02 pm

Yum, look at all that fiber and protein! Salad is my favorite meal food as long as I have loads of topping options. Whole Foods’ salad bar gets me every time… :)

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14 Mary (What's Cookin' with Mary) February 8, 2011 at 1:06 pm

I like your new motto! ..even if it is long ;)

I also like this recipe… simple, colorful and healthy!

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15 SusanV February 8, 2011 at 6:02 pm

It’s long, and it doesn’t really fit on the fridge, but it’s working for me so far. Fingers crossed!

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16 Angie's Recipes February 8, 2011 at 1:25 pm

I love the assorted veggie stir-fry like this…very flavourful, although light.

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17 Dhyan Atkinson February 8, 2011 at 1:27 pm

Well, you have my sympathy. I am in the same boat. Unfortunately for you, “I” go to your blog when I need inspiration! But, with that said, I also create salad stew when I am tired of cold green salads. I use the same amount of veggies, probably heavier on the greens, and after they are steam sautee’d lightly I add some tasty vegetable broth and herbs. I don’t add enough to make it a “soup” because I am not wanting to fill up with liquid but just enough to make it stew-like is great. I also sometimes puree the beans in the broth before I add it to thicken things a little. Good luck! May we both be thinner soon. Your friend, Dhyan

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18 Liora February 8, 2011 at 1:36 pm

It looks wonderful! I think I am going to try it soon!

:)

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19 Marinda Bush February 8, 2011 at 1:39 pm

It is so comforting and encouraging to know I’m not the only one who struggles with the “no snacking” Eat to Live rule. I’m so proud of you for really sticking to Eat to Live! It is a challenge, even though I know how good it is for me and how great it makes me feel – so good work!

One of my favorite simple lunches is salad with a chopped pear. Yes, that is still salad, but it is such a nice twist. Honestly it is just a lazy version of an amazing summer salad I make that includes strawberries, grapes, apples, cucumbers, etc. And then has a strawberry dressing using agave. But if I’m short on time, simply a pear makes my day – and it doesn’t even need dressing!

Thanks for posting your “pan fry” lunch. I saw it on Facebook and am thrilled to see all the details!

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20 SusanV February 8, 2011 at 6:03 pm

I have a pear, and I’ll have to try it in my salad tomorrow!

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21 Brian Hill February 8, 2011 at 1:41 pm

I’m currently doing McDougall’s “Heart-Healing” diet — http://blog.menubalance.com/what-is-the-mcdougall-diet — which is why your recipes fit in so well.

I feel really good until I fall off the wagon and have a big glob of pumpkin cream cheese bread at the coffee shop or what have you. Beats me why I eat that kind of stuff when I know it will be a setback. I am highly motivated, not by weight but by having spent four days in the hospital after a “cardiovascular event.” I’m not giving more details ;)

I love your new motto! More power to you! I hope you find the right balance.

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22 MaryEllen February 8, 2011 at 1:41 pm

Looks delicious! I love kale. Unfortunately, my grocery stores kale is all so incredibly limp! I am trying this the first time the kale looks edible! I wish I could grow kale year ’round.

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23 Sarah (Flavoropolis) February 8, 2011 at 1:42 pm

Thanks so much for sharing! I am feeling very similarly recently – my diet is overall pretty healthy, but the processed and sugary snacks manage to creep in way too often. I’ve been thinking this week that if I were to eat only foods I would blog about then I would be just fine. Thanks for the inspiration, and this salad looks so good!

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24 Kathleen @ Kat's Health Corner February 8, 2011 at 1:42 pm

Salads are one of my favorites!!!! :) Thanks for taking the time to post this!! It looks DIVINE! :)

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25 Keda February 8, 2011 at 1:53 pm

I’ve been making a similar hot salad but am lazy so it’s all from frozen veggies: a bag if turnip greens, bag of spinach, bag of onion bell brooded mixed -that’s my base. Then I add a bag of whatever other veggies (asparagus, artichoke hearts etc) one can of beans.

But on another note… Susan, you rock. I love the honesty in your post. Your attitude about this whole weight issue, even if you heve been on the downlow about it, has been inspirational to me as I continue to seek to develop a healthy balanced relationship with food.

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26 SusanV February 8, 2011 at 6:07 pm

Thanks, Keda! I think you’ve hit the nail on the head with “healthy balanced relationship with food.” So much of my eating has been driven by cravings, brought on by substances like sugar and salt that are truly addictive. I know that if I can break away from them, everything else will fall into place.

Also, you probably know that I’m a huge fan of frozen veggies. My go-to non-salad lunch is a big pot of Ridiculously Easy frozen veggie soup.

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27 Marta February 8, 2011 at 2:11 pm

This sounds similar to where I am in my vegan journey. I was raised a lacto ovo vegetarian and then introduced to meat at about 8 years old. I remember being disappointed that it didn’t taste like my favorite canned meat substitutes (except when my grandma made meat and stuffed it with garlic and lots of seasonings). However I did choose to eat meat when eating out, never had the stomach to cook it myself, and then married a lacto-ovo vegetarian. He kept trying to get me to give up meat and so I challenged him to give up dairy/eggs and I’d be vegan as well. We wrestled that for a several years and after a while and slowly made changes, first with soy milk instead of milk, then soy cheese (didn’t know what casein was at the time), then deciding to not buy milk, cheese or eggs, and then nothing processed with those items, and now trying to avoid processed foods in general. I do enjoy a little vegan meat subsitute to flavor foods, so probably wont’ give it up in general, but its certainly a wake up call when you do switch and how your body responds!

I love your hot salad idea. I HATE cold food. Seriously, if its not hot, I just don’t feel like I’ve eaten. :) I will definitely try this salad, I love cooked cabbage! Thanks for sharing!

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28 Amanda February 8, 2011 at 2:14 pm

Susan, this is something like my “go to” meal these days, too. I usually add 1/2 cup of pasta so I feel like I’m eating pasta even though it’s almost entirely vegetables. Last night a similar meal for me included purple kale, a red pepper, and snap peas in the pods with the pasta and a drizzle of balsamic. Delicious and filling!

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29 SusanV February 8, 2011 at 6:14 pm

Amanda, this reminds me of a pasta dish I do that my daughter calls “that pasta dish with the vegetables and white sauce.” I make it with more vegetables than pasta, but since I’ve been cutting out the flour products, I make the vegetables and sauce separate from the pasta, and take my share of the veggies before they’re mixed together. I’ll have to try adding some of the vegetables you mention.

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30 Philippa February 8, 2011 at 2:16 pm

I feel the same way about salads in winter. I can only have so many of them. Recently I have been on a broccoli kick & have been making big bowls of steamed broccoli splashed with soy sauce, crumbled feta cheese and a small handful of goji berries over the top. The green/white/red combo looks great and it’s very filling. To make it vegan, I’m pretty sure either a vegan cheese or some toasted walnuts or almonds would work just as well.

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31 Debbie February 8, 2011 at 2:21 pm

We must have had the same idea for lunch! I made a clean out the produce bin salad too. I took out my food processor with the shredder blade. I then shredded sweet potato, diakon radish, rutabaga, delicata squash, carrots, and a beet. Then I chopped celery, swiss chard (leaves and stems), fresh parsley, cucumber, red pepper, green pepper, and green onion. Then added 1/2 cup of Dulse flakes and 1/2 c. unsweetened coconut and fresh ground pepper. Mixed it all together and then made an asian dressing from tahini, coconut aminos (my new favorite) oriental spices, chopped green onion, minced garlic, grated fresh ginger, and water. MMMMMMM!!

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32 SusanV February 8, 2011 at 6:15 pm

Mmmmm! And the shredder blade on the food processor is a tool that I often forget to use.

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33 Christine February 8, 2011 at 2:26 pm

I can’t wait to try this!!

I like to combine cold salads with warm toppings and mix. My favorite topping is 8 oz steamed cauliflower, 1 oz raw nuts, a few ounces of salsa, a splash of flavored vinegar and Braggs, lots of cilantro. I blend this until it is the texture of hummus and then put the whole thing on my salad. Yummmm!!!

:o) Christine

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34 Jennifer February 8, 2011 at 2:33 pm

Love this recipe…I am also “trying” to follow the Eat to Live lifestyle. It’s so strange to me that I sometimes stray from this way of eating because whenever I do I feel terrible and it takes me days to feel mormal again. That other crap we put in our bodies is truely addicting! As I was reading your blog I was enjoying a huge bowl of homemade black beans with steamed spinach, avacodo, tomatoes and a little bit of salsa so it’s not too dry. It’s one of my favs when I don’t want a salad! Love your blog, love your food! Hope you get a chance to try mine!

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35 SusanV February 8, 2011 at 6:16 pm

That sounds delicious! You had me at avocado! ;-)

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36 mackinnonshelley February 8, 2011 at 2:41 pm

That recipe looks really good.
AS a fellow ETL’er, I get tired of salads all the time too, especially during the cold winters here. My goto when that happens is usually lots of veggie and bean soup recipes..most of which I get from here. <3

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37 Melissa February 8, 2011 at 2:44 pm

Hi Susan,

I love your blog and your recipes! You’re offering so many options for people to eat healthily and compassionately.

Have you heard of Health At Every Size? I’ve discovered it recently, and I think it’s a really sensible approach to living healthily without being fixated on losing weight.

Here’s the description:

Health at Every Size is based on the simple premise that the best way to improve health is to honor your body. It supports people in adopting health habits for the sake of health and well-being (rather than weight control). Health at Every Size encourages:

* Accepting and respecting the natural diversity of body sizes and shapes.
* Eating in a flexible manner that values pleasure and honors internal cues of hunger, satiety, and appetite.
* Finding the joy in moving one’s body and becoming more physically vital.

The website is here: http://haescommunity.org/

And here is a great short essay that addresses some myths about the obesity ‘epidemic’ and the best ways to encourage health and sustainability: http://lindabacon.org/HAESbook/pdf_files/HAES_Message%20to%20Foodies.pdf

I’m posting this b/c the more I learn about the myths about obesity and weight loss, the more I want others to know, so they can stop the cycle of dieting and body hate and just be happy and healthy. (This is for me too.) I also think it ties in to the most important foundations of veganism: love and compassion.

I hope you don’t mind me posting this as resource to explore. Thanks and keep up the great work!

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38 SusanV February 8, 2011 at 6:26 pm

Melissa, I’m glad you mentioned this. I’m a big proponent of Health at Every Size, and one of the reasons I don’t talk about my weight on this blog is that I don’t want people thinking that I believe that being overweight makes a person unhealthy–far from it. I’ve been a healthy plus-sized person for years, and in some respects I’m still a lot healthier than the average person, but recently I’ve had some things come up that indicate that I could be healthier. So that’s what I’m shooting for.

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39 HAES February 12, 2011 at 5:26 pm

Another HAES fan–Avoiding body-bashing is one thing I really like about this blog! Keep it up.

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40 annie February 8, 2011 at 3:29 pm

Eat to Livers has an unfortunate sound to it. Even though I am among that minority of people who LOVE liver.

I’m going to have to check out this diet. It looks like a good thing, and I need something to help me lose weight and revamp my awful eating habits.

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41 ems February 8, 2011 at 3:50 pm

Thank you for your honesty. I having been relying on your blog in order to lose weight myself…

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42 Jodie February 8, 2011 at 6:48 pm

I totally agree with you, when it is cold I seldom eat cold salad. However,
I will roast vege’s and either add the hot vege’s to a salad or just have the roasted vege’s by themselves. I will say I always add a tablespoon of almonds for some added crunch. This recipe will be for dinner tomorrow.

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43 Ricki February 8, 2011 at 7:02 pm

I am in almost the exact same situation. . . and funny, I had never thought about a salad every. single. day.–but I’m sure I’d have the same problem as you with getting bored and not wanting cold, cold, cold. This looks great!

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44 wendy (healthy girl's kitchen) February 8, 2011 at 7:09 pm

uuuugh! I just left a long comment and somehow it disappeared! anyway, I will try to recreate my thoughts.

First, yes! Eat to Livers Unite! I love that!

Nutritarianism allowed me to “recover” from emotional overeating and compulsive eating in a way that no other system or plan or support group has ever affected me. I write a lot on my blog about emotional eating and the mental tools that I am using to overcome it. It does take a lot out of me write those posts, but I get a lot out of it and I know that my readers do too. I would love to hear more of your thoughts and struggles. Together we can figure this out!

Might I also suggest a recipe? Dr. Fuhrman’s Kale and Bean Saute:

http://healthygirlskitchen.blogspot.com/2010/12/vacation-kale-and-bean-saute.html

It is amazing and flavorful and filling and W O W ! ! !

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45 Melomeals: Vegan for $3.33 a Day February 8, 2011 at 7:10 pm

I struggle so much with my weight too.. it’s really really hard.

This looks great! It’s so cold in NE that I just cant’ eat salad at lunch. I have to eat lots of hot foods, so I eat veggie/beans soups and stews…

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46 PG February 8, 2011 at 7:32 pm

I love your site and consult it often- I’ve found it most helpful in my singular vegan journey. Thank you – you can not know how much you have helped me.
I was surprised to see the calorie content of your hot salad – but seriously – I would not worry about the calories of that particular salad – it’s all good stuff!
I’m on the Caldwell Esselstyn/Ornish plan – about 1 and 1/2 years now – and I am not a bit comfortable with trusting anyone else to cook for me.
Thank you for all your efforts- this is a fabulous website

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47 SusanV February 9, 2011 at 9:50 am

PG, the calories surprised me, too. We’re conditioned to think that vegetables have practically no calories, but that’s not true, especially in large amounts like this. But what contributes the most calories is the white beans (no surprise) at 104 calories for half a cup. Next is (and this was a big surprise for me) kale, at 67 calories, and it contributes most of the fat at .94 grams. Everything else’s calories is in the single digits and teens.

Like you said, it’s all good stuff, and I’m no calorie counter, but I wanted to point out where they come from for people who wondered.

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48 sandi February 8, 2011 at 8:16 pm

Wow that salad looks delish. I don’t like cold salad in the winter either. You actually turned me on to collard greens too. I eat them almost every night sauteed with garlic, onion and mushrooms. I use only vegetable broth, no oil, and kind of saute/steam them. I am definitely going to try your hot salad. Greens rock!!!!! BTW, I try to eat nothing that is processed but it’s hard. We just don’t realize how dependent on it we are, even if it’s vegan. Here’s to both of us eating lots of plants!!!

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49 Susanna February 8, 2011 at 8:46 pm

Hey! This is awesome Susan! I am a Healthy Eating Specialist at Whole Foods, and Dr. Fuhrman’s Eat Right America is one of our Health Partners. I stumbled upon your blog in the summer, looking for more recipes that fit into the guidelines I had to follow, and I’ve been a fan ever since! I’m so glad to hear you are following Eat to Live! I did it in June and have never gone back! I hope it goes well for you. Keep up the healthy eating!

Susanna

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50 Ally (oatsandspice) February 8, 2011 at 9:34 pm

WOW does that salad look delicious! I can’t wait to try making one for lunch :)

http://oatsandspice.wordpress.com

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51 ashley@quasichick February 8, 2011 at 9:42 pm

I love eating at least 1 salad a day. It helps me meet my veg/fruit requirement.

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52 Allison February 8, 2011 at 10:48 pm

YUM!! I love warm salads and can’t wait to try this one. I have almost all the ingredients on-hand so just one quick run to the store for a couple of items and this salad is mine! :)

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53 michelle@mythunderthighs February 8, 2011 at 11:19 pm

I have been losing weight for over 10 years. Started out on Atkins, then WW–where I ate all of their food. Then developed a binge eating disorder and have put on 30lbs of the 125lbs that I had once lost.

I get your struggle.

I also get your intense fear and avoidance of fat. I however, will argue that since embracing fat I have lost more weight, feel less bloated and less insanse about it all. I still stick to WWonline (it’s not really the plan that counts). But instead of putting 1 tsp of EVOO I put 2 TB. Instead of skipping pine nuts…I add 1 TB. I can’t tell you how amazing I have felt but simply increasing my fat content in my meals. I skip out on carbs now (bread/pasta) and will eat veggies that have carbs and quinoa. The point I am making is that I’ve tried IT ALL. Cheese/meat, to Diet coke to low-fat meals. The only thing that has made me feel awesome is adding fat to my diet.

Perhaps try it for one week. Increase your fat content, stay w/in your calorie range/point/satisfaction range and see what happens.

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54 SusanV February 8, 2011 at 11:50 pm

If you read my post carefully (and take a look at my FAQ’s page) you’ll see that I have no “intense fear” of fat. I get just the right amount of unprocessed fat from nuts and seeds when I follow my “healthy eating program,” but I gain weight when I do not limit my intake of fat or processed foods. So contrary to what you wrote in your blog post (yes, I saw it ;-) ), I did not get fat or even stay fat following a fat-free vegan diet. I get fat when I don’t follow a fat-free vegan diet–and I admit that I hadn’t been following one strictly until recently. Now that I am, I am losing weight at a good, healthy pace, about 3 pounds a week. So I appreciate your tips and your experience and I’m happy for your success, but I’ve found something that works for me and I feel great!

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55 Caryn February 8, 2011 at 11:42 pm

I love your blog, am new to this way of eating and you have been an inspiration indeed.

I know what you mean about those Bocas! I tried to follow Eat Right America but couldn’t read all the email so I drifted to Esselstyn and will pick up E2.

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56 pb February 9, 2011 at 12:03 am

This is gr8..i have struggled with the ‘raw’ part of ETL.. sometimes its just easier to consume things you dont hv to chew a lot..
i think i can easily go over the 1 lb cooked veggies, but can hardly hit half of the ‘raw’ 1 lb..other than fruits..

Thanks for sharing this great new ‘salad’!

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57 Deborah February 9, 2011 at 12:26 am

And after you eat this for a month along with other totally healthy food maybe you can try this like I just did. Vegan Chocolate Avocado Icing. For a very quick, convenient vegan birthday, I whipped up the icing, bought a frozen Amy’s brand vegan pound cake (includes oil) and mounded with blueberries and some strawberries. Everyone (vegan and non-vegan alike) loved the icing (and everything else)and it feels so great to have a go to sweet that I don’t feel badly about and tastes so great. http://www.avocadocentral.com/recipes-and-entertaining/view/28779/Vegan-Chocolate-Cake-with-Chocolate-Avocado-Icing?hq_e=el&hq_m=1169279&hq_l=8&hq_v=7505f3c45e

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58 Leilani February 9, 2011 at 12:52 am

When I don’t want a salad I eat a blended salad: a vitamix filled with spinach, packed, one huge carrot, 5 frozen strawberries, one cup of frozen blueberries, 1 Tablespoon of ground flax seed. If you blend it for a long time, the carrot gets really finely chopped.

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59 Ada February 9, 2011 at 1:14 am

That looks awesome!

If it feels too cold for a lunch salad (and it often does lately), I make something that I simply call “meal” for lack of a better name. It’s a mix of roasted vegetables (plenty of root veggies at this time of year!) and cooked beans (usually chickpeas or lentils) or quinoa. I dress it with a simple vinaigrette and throw in some nuts, and even the boyfriend likes it.

Or, I make a slaw from raw fennel, apple, pear, celery root, etc. and add beans and nuts and vinaigrette. I used to have a hard time having just *veggies* for lunch, but I find that if I dress it up a bit, it works out well.

Good luck with eating healthy! I look forward to your ETL recipes. :)

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60 Donna February 9, 2011 at 4:15 am

Thank You!! I too, make salads in the family salad bowl and then was kind of embarrassed because I eat the whole thing, but after your blog I’ll never feel that way again. I’m going to have break down and try Kale, too. I had not tho’t of stir frying the salad! Thanks! What a great idea. Keep up the good work.
donna

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61 wendy (healthy girl's kitchen) February 9, 2011 at 5:31 am

Cheers to that Leilani! Green Smoothies are a fundamental component of my Eat to Live “practice” (I hesitate to call it a diet!).

What my experience has been with Eat to Live and Engine 2/Esselstyn is that they work if you work them “correctly” . . . that is MOSTLY vegetables, then fruit and then beans. Everything else is really condiment–including all of the wonderful and healthy whole grains. If I stick with a green smoothie for breakfast, a big salad (with beans) and soup (also with beans) for lunch, a huge salad and or some wonderful sauteed greens recipe (again with some beans!) for dinner with a small side of some fat free vegan deliciousness (which we all love to make) then my weight is not a problem. When I veer off of this and slack off on my salad/sauteed greens consumption and rely too heavily on the other (really healthy but not low calorie) stuff, my weight creeps back up. It has taken me some time to figure this out, but there it is in all it’s honesty . . .

thoughts everyone? your experiences?

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62 Elle February 9, 2011 at 10:17 am

Your meal plan is inspiring because it sounds delicious and doable, not to mention nutritious. I’m going to take a page out of your book and try it out!

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63 Molly @ mollyrunsfresh February 9, 2011 at 7:32 am

This was one of my favorite posts so far because I could not agree with you more! Just because I eat healthy 70-80% of the time, does not mean that my family doesn’t leave their junkfood goodies out on the counter tempting the heck out of me! I love your quote, “if it doesn’t belong on the blog, don’t eat it”. This will definitely help me stick to more wholesome foods. Have an awesome day girl!

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64 Krista February 9, 2011 at 7:37 am

This salad looks delicious! When I saw it on Facebook I was hoping you would post the recipe, I can’t wait to give it a try :)

Like many other people who have commented I too found you after reading “Eat to Live”. I continue to follow the principals of eating a HUGE salad or steamed veggies. The comment about gluttony on Facebook is something I can also relate to as I have been eating this way. (My mother in particular thinks its crazy that I eat such a large amount of veggies and it’s kind of hurtful to feel judged.) I thought your response back (on Facebook) was very tactful while still sticking to your guns (such a terrible analogy). Anyways I think you are very brave to share your struggles on here openly and honestly. I definitely support you on your quest to eliminate processed foods :)

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65 Georgia February 9, 2011 at 7:54 am

I have weight issues too. When I cut out dairy, I lost 30 pounds within 6 weeks, but nothing since then really. It’s not as hard to be an overweight vegan as people may think it is. Sugar and salt cravings are my nemesis, too.

It’s hard to find good enough fresh vegetables to make an appetizing salad this time of year for me, and I am the bean queen anyway, so I generally make a beans & greens dish. I don’t eat enough veggies though, overall.

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66 Elle February 9, 2011 at 10:22 am

When I saw this photo, I wanted to reach through the computer screen and grab a giant forkful. What I’m particularly excited by is the fact that this would make an amazing portable lunch, something I’m always on the lookout for as an adult student. Seriously, this justifies me finally ordering the glass “Tupperware” I’ve had my eye on. Thanks for the delicious recipe and for saving me money on lunches! :)

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67 Liga February 9, 2011 at 10:31 am

When I want a huge plate of food, I make the sauce in this recipe and put it over any vegetables I have- “steam” cooked like in your salad recipe. Soooo good and fat free. Love it. Just made a huge pot of sauce to freeze because all that mincing takes a while.
http://thaifood.about.com/od/quickeasythairecipes/r/stirfriedveggie.htm

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68 kc February 9, 2011 at 10:32 am

Lately I’ve been heating up the beans with a little leftover hearty pureed soup, and pouring that over the salad. It warms the whole thing up and acts as a dressing too.

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69 Kristi February 9, 2011 at 10:40 am

We had this for supper last night. The concept was the same, the ingredients were somewhat different. Ours had leeks, parsnips (must put them in earlier next time or slice them thinner), carrots, cremini mushrooms, scallions, cannelini beans, herbes de provence, leftover no-fredo sauce, (ffv recipe), kale, swiss chard and mustard greens. Awesome! Looking forward to having the last of it for lunch today on top of my salad!

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70 janet February 9, 2011 at 11:39 am

I am so happy you posted the recipe, because it sounded so tantalizing on FB. :) I am not a fan of diets, rather smaller, healthy meals spaced out 4-5 times a day, but you can never go wrong with a salad. :)

If you are in a salad rut, I definitely recommend this black bean, apricot and cilantro salad (hopefully it is ok for your diet!): http://tastespace.wordpress.com/2011/02/03/black-bean-cilantro-and-apricot-salad/

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71 SusanV February 9, 2011 at 11:47 am

That’s funny–I’m a fan of the opposite: fewer, larger meals 2 or 3 times a day. There’s evidence that shows that the body doesn’t have time to heal itself if it’s always working on digestion, which it would be if we eat too often. It’s a goal that I’m still working on, and for now, I do tend to have a mid-afternoon healthy snack.

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72 Jill February 9, 2011 at 2:31 pm

When we don’t want a salad, we have a stew with a bunch of kale finely chopped in it or a bag of pre-washed spinach. Any stew or stew-like dish will do. Just remove from heat and add spinach or kale or both and when they are wilted serve it up. Sometimes I add frozen peas and that cools the stew down to eating temperature. The veggies added after removing stew from heat are barely heated and don’t lose many enzymes or nutrients due to the heat, so it’s as good as a raw salad.

Sometimes I chop up lots of spinach-3 or more cups per serving, and pour the stew on it as dressing. Then I add chopped fresh tomatoes or fresh fruit-whatever goes well with the stew on top plus cilantro or parsley to taste.

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73 Lisa February 9, 2011 at 3:26 pm

Thank you for your honesty – not to trivialize your situation, but I think we all struggle with our weight, and it’s nice to know that we aren’t alone. Although I eat healthy food, I generally over eat. Portion-size-what? Or eat when I’m not hungry.

Love the salad and can’t wait to try it myself.
You also have me interested in this Eat to Live business.

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74 shopway.com February 9, 2011 at 4:09 pm

Susan, thanks for the share. Another recipe I love!

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75 Alexia @ Dimple Snatcher February 9, 2011 at 4:16 pm

I’m trying to lose weight, too, Susan. I’ve actually never heard of “Eat to Live,” but I have been recently doing the BIG salad thing for lunch. It’s gets old quick so I’m trying different vegetables/toppings/etc. Thank you for posting this recipe and for sharing your weight-loss with us, Susan. I don’t know about you, but people assume that assume that vegetarians/vegans wouldn’t have a weight problem. I’ve been embarrassed in the past, but I realized how ridiculous that kind of thinking is.

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76 Stef February 9, 2011 at 5:10 pm

Your salad looks delightful! So bright, so colorful, so tasty. And I’m with you – during the winter, one of the last things I want to eat is a cold salad. But a warm salad – a whole different experience. Yum!

Good luck with your renewed commitment to healthy eating at all meals. It’s good stuff. :)

Stef
http://savorysundays.wordpress.com/
http://smilekiddo.wordpress.com/

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77 Sara February 9, 2011 at 6:35 pm

I’m actually having a cold salad right now, despite the crushingly freezing temperatures on the east coast! I’ve been feeling like if I eat more salad, it will feel more like spring to me.

As for when I go back to reality, I love soups. Dr. Fuhrman’s Anti-Cancer Soup is fabulous, and I’ll be making my vegan chili recipe to take for lunch the rest of the week. (That one always confuses the omnivores! “Are you sure this doesn’t have meat?”) I’ve also been big on split peas and lentils this winter.

I think I go overboard on the beans in the winter, but they are so comforting, and they are the only thing that fills me up in the right way so I don’t crave simple carbs all the time. To make up for it, I have a green smoothie every morning for breakfast (carrot juice, banana, a date, kale, a cup of mango and a cup of mixed frozen berries). It has a ton of calories in it, but it’s the best way to start the day, and you are so right. We don’t need to eat at 1200 calories to be healthy! We all have weights we naturally fall into. It’s the one thing I really disagree with Dr. Fuhrman about, his recommended weights.

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78 Dragonfly Jane February 9, 2011 at 7:24 pm

I just finished a huge “clean out the fridge” salad. Started with mixed lettuces and spinach. Then carrots, onions, tangerines, blueberries, celery, carrots, cranberries, sunflower seeds, pumpkin seeds and sliced almonds. Topped with a bit of Cranberry Balsamic dressing. Absolutely delicious! I am full but not stuffed. Sometimes I add beans, fish, or chicken.

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79 stephanie February 9, 2011 at 7:29 pm

It really has been such a cold winter here in Delaware that I haven’t had a cold salad in a couple of weeks. One version of a “hot salad” is a vegan headdupbap, a Korean dish that is salad, seaweed, raw fish, rice and a spicy sauce. Adding hot brown rice to lettuce, bean sprouts, seaweed salad and topped with either wasabi and soy sauce or headdupbap sauce (if you can find it) is a really delicious alternative to a regular salad. I also have been eating your roasted cauliflower soup for lunch this week.

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80 stephanie February 9, 2011 at 7:30 pm

As for avoiding junk food, my rule is to NEVER buy junk food. EVER. I will encounter it enough — the candy dish at work, the cookies that someone brought to work (I’m vegetarian, not strict vegan). I know I’ll indulge, and it makes me feel ok about doing it, when I know that the meals I eat at home are always going to be healthy. That said, I’ve got an extra 10 lbs. I’m trying to lose, so I guess it doesn’t work that well!

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81 Iris Miller February 9, 2011 at 7:50 pm

Love your writing Susan and thanks for the recipes!I will also check out the eat to live group, and I agree, I’m not always excited about having salad every day either, so I made salad soup! I did the same thing as you, cleaned out my fridge of all produce one day in October 2010. and made up this recipe that was so good I lived on it for many days. It is delicious and very satisfying.
Grandma Iris’ Salad Soup:
This is a healthful and very delicious meal, a colorful fresh vegetable based soup.
My sister couldn’t believe it, Lettuce in soup? Yes, you can and should cook lettuce, it is delicious! The variety of textures of all the vegetables make this an enjoyable meal. First I made a nice big salad for dinner using at least nine washed and drained vegetables (or more) and saved at least 2 quarts of salad vegetable leftovers for the soup.
My choice of vegetables were dictated by what I knew my grandson would eat, (without picking anything out of his salad).
1/2 head Romaine Lettuce torn in bite sized pieces
1/2 head green leaf lettuce torn
1/2 C.raddichio torn in bite sized pieces
2 medium tomatoes cut in bite sized cubes
3 medium carrots sliced and diced
2 large ribs celery with leaves, sliced and diced
1/2 English cucumber peeled, scoop out seeds and cut in cubes
1/2 red bell pepper remove seeds and ribs sliced and diced
1/2 green bell pepper sliced and diced
1/2 Cup cut up small bite sizes pieces of broccoli
Saute on medium high heat in a 6 quart soup pot with 2 Tbs. olive oil until ,soft and clear about 2 minutes stirring frequently:
1 small onion chopped
2 cloves garlic crushed
add to the pot from the salad vegetables,
carrots,celery,peppers,and1/4 tsp. salt, continue saute’ 3 minutes,
then add add the tomatoes, cucumbers, all the lettuce, broccoli and radichio. Stir and add herbs, 1/4 tsp.salt, 1/2 tsp pepper, 1 tsp. mixed dried Italian seasoning, or basil and oregano, plus 1/2 tsp.tarragon, 1/4 tsp. cayenne pepper and 1 tsp.dried parsley, stir.
Add: 4 Cups low sodium (mock broth if you’re Vegan) chicken broth or stock and 2 cups water, bring to a boil and lower heat to medium low, partially cover pot and let simmer 35 minutes or until *potatoes are done (if added, see suggested addition below).
suggested additions to the soup as it simmers:
1 Cup of leftover bits of meat, chicken, 1/2 Cup chopped spinach,1/2 can drained and rinsed garbanzo beans,1/2 can drained and rinsed kidney beans,
1/2 Cup peeled and cubed *sweet potato, 1/2 Cup cubed yellow *potatoes,
1/2 Cup sliced and ciced zuchini, 1/2 Cup rough chopped mushrooms
(if you add all of these or other veggies, add more liquid as needed.)
A Vegetarian version would be meatless, using vegetable or mock soy “chicken flavor” broth flavoring, or soy based flavorings, and cubed saute’d tofu and 1/2 Cup noodles, rice.barley or 1/2 C.any pre-cooked grain.
ENJOY!!! G’ma Iris

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82 Kelly A February 9, 2011 at 7:54 pm

I must say I’ve loved many of your meals but for my taste this looks like the best one ever! I’ll make it next week and report back ;) Thanks, Susan, you are my hero!

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83 Kelly A February 9, 2011 at 8:02 pm

What I eat when I don’t want a salad (although I always want a salad, just with warm toppings). I saute an onion, then add TONS of garlic and grape tomatoes (or chopped plum tomatoes). When the tomatoes are somewhat cooked I throw in a giant amount of baby spinach. I think some beans would work too although I just usually eat the veggies with a bit of brown rice. For some reason this is the perfect dish to go with my stir fried tofu and bean sprouts in black bean sauce.

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84 Tina February 9, 2011 at 10:45 pm

I want to be a vegan if I eat delicious salad as the one in the picture above.

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85 Shell February 10, 2011 at 3:44 am

I find in the winter it’s the idea of having a meal out of the fridge that puts me off. So I often make my salad when I get up and leave it out of the fridge to warm up naturally. By lunch time it’s no longer cold and I put a hot topping on. This is usually beans, as you already mentioned, or cooked mushrooms, hot tofu chunks or a scoop of hot grains like millet or brown rice. In this way it’s no longer a cold meal. Thanks for your recipe site and blog, it’s one of the best resources on the net.

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86 Stephanie February 10, 2011 at 6:10 am

We love Eat to Live. I also love your blog so I am excited to get both in one. I mainly follow you on facebook, whatever I see there I then come to your blog. Neither hubby, myself nor our 5 kiddos have weight issues but it is really about eating the best you can and if you do that the rest will take care of itself. My kiddos love his “ice cream” recipes and sorbet recipes. They think it is a treat when in reality they could easily have it for breakfast. They rarely want junk even though I allow them to “cheat”. When at friends houses they are offered the normal junk kids eat these days they ask for grapes or apples. Friends are always dumbfounded. It is thanks to Eat to Live and lovely bloggers like you. I am not a great cook so I rely on others to help me. I want to thank you so much for all the hard work you do! God bless!

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87 Wendy February 10, 2011 at 7:00 am

Hi Susan, Been reading your blog for a few years and a lot of our family favorites are your recipes. They don’t know its vegan, Shhhhh, LOL. Just wanted to say loved this recipe, it was perfect for a mid week clean the fridge. Lunch yesterday was nutritious and vibrant. Its a winner!

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88 Em February 10, 2011 at 8:38 am

Hello Susan,
As always -This looks good! My DD loves all the vegan junk& I sometimes cave and buy it & of course some of it inevitably ends up in my mouth!
During the winter months I crave warmer food too & I have bean soups into which I will throw finely cut up greens such as kale or chard or….and then throw that on top of salad.
It certainly is more work than a couple of handfuls of cereal or heating a couple of processed vegan “nuggets” of some kind BUT it tastes better &gives you the EDGE of good health!!!
Plus look at all the lovely colors!
Em

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89 Julia OConnor February 10, 2011 at 9:43 am

Susan,
I’ve come to think of your blog as my “vegan bible”. I became a vegan in earnest a little over a year ago, following the diet prescribed by Dr. Esselstyn in his book, “Prevent and Reverse Hear Disease”. I cut out all dairy, sugar, and wheat…feel like a million bucks and have lost over fifty pounds. Wheat and sugar were the two culprits that fed my cravings. Once I got rid of them, the weight started to fall off. Exercise is another very important component to weight loss.
Since I found your blog, I’ve become a regular visitor and all the recipes I’ve tried have been a huge hit. Thanks for sharing your knowledge and your personal journey.

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90 Marissa February 10, 2011 at 10:54 am

Susan, I love your blog. It really helped me over the summer when I started ETL, and it’s still making my meals more interesting.

I totally understand the feeling about salads in the winter–it’s 3 degrees right now where I am–I need warm food! What I’ve been doing for lunch is making a salad and then water-sauteeing, roasting, or braising some vegetable (I’ve been using mushrooms and asparagus) with some balsamic vinegar and then putting that over the salad. There’s warmth, but still all of my raw veggies for the day.

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91 ginica February 10, 2011 at 1:27 pm

I have been doing a similar Hot Salad Teqnique when craving warm food on cold days. I have the basic greens at room temperature, but then I heat the beans, grains in a small amount of water that is spiced up with spicy garlic hot sauce that is fat-free and low sodium and pour it over the top of the greens. I still have crunchy veggies, but hat bean & grains. I top it all with seeds & nuts.

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92 erica February 10, 2011 at 2:36 pm

everyone is a glutton sometimes ;) those that are never are liars! i like to cook up a frozen homemade vegi patty and add it to my salad, then put mustard on top instead of salad dressing. i call it “burger salad”… pretty original, i know.

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93 Joy February 10, 2011 at 5:17 pm

Oh my gosh. I want this now!

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94 donna February 10, 2011 at 8:50 pm

Susan – Please blog a bit about your typical breakfast. As a recent vegetarian —> vegan, breakfast seems to be my biggest challenge. I seem to want more protein at the morning meal than most vegan breakfasts offer.

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95 Ellani February 11, 2011 at 5:33 am

This was fabulous! I grated zucchini and carrot into the skillet, used lots of Kale, and let some cherry tomatoes steam on top. Also, I topped this with Gena’s (www.choosingraw.com) Sunflower Seed Dressing with Herbs, and it tasted like a dream.

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96 Ruthcarol February 11, 2011 at 6:29 am

Wanted to share my salad strategy – in the AM (I am an early riser), I make my salad – a double portion and put half away for the evening meal. I too follow Fuhrman/ETL. I make a salad out of kale, spinach, brocolli sprouts and red cabbage – the trick for me is to chop it finely! I toss it with a homemade dressing (apple cider vinegar, tahini, avacado, carrot, tomato, garlic, ginger, lots of parsley or cilantro, tumeric, oregano – in a blender, batch lasts a week) and then toss in the “extras” – 1/4c lentils cooked with onions/garlic/mushrooms, shredded carrot, chopped tomato, chopped celery or cukes, sunflower seeds, currants. It is so yummy and filling. I also have a 3/4 c serving of gluten free hot cereal (Bob’s) that I make in batches but add walnuts, blueberries, unsweetened vegan cocoa and cinnamon. About an hour later I have a green smoothie – watercress, pomag. juice, flax, 1/2 banana, frozen cranberries. This massive amount of healthy foods keeps me happy for hours – I walk dogs for about 5 hours a day and need the energy. Eating vegan (and now gluten free) helped me loose 65 pounds 2 years ago and keep it off. Another favorite trick is a quick soup – kept in the car in a thermos for after the walks – microwave low sodium V8 and a big dollop of pumpkin till hot. Sooooo good! My kids make fun of me – my palms and soles of my feet are quite orange but I love being a healthy oompaloompa!

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97 Emma February 11, 2011 at 3:06 pm

This looks delicious!
While I applaud your endeavors (and successes!) in eating healthily, I wonder about your drive to lose weight. You see, I’m under the impression that diets/ “healthy eating plans”/ eating plans involving restriction simply encourage more weight gain and desire for the very thing that is being denied. I agree with you wholeheartedly about trying to avoid preservatives/processed food, etc., but really what I’m questioning is why weight has to be the focus. In my opinion, the main goal should be health, with peace with food (and not attempting to restrict foods that you actually want to the point that you think of them as being better than they actually are) as part of that. I’m a firm believer in intuitive eating.
I certainly don’t mean to preach, and I don’t want to step on your toes, it just makes me a little sad when weight struggles cause so much consternation.
Best of luck, and lots of health!

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98 SusanV February 11, 2011 at 3:16 pm

Hmmm. I really don’t get your point. I agree that the most important thing is health, and though you didn’t say this, I also believe that you can be healthy but overweight. But what about when being overweight is causing you to not be healthy? Or even if healthy, that it’s causing you other problems, such as not being able to do all the things you wish you could because of weight? And what if what you “intuitively” want to eat has been influenced by the food industry’s use of sugar, salt, and fat to cause you to crave the very things that are leading you to lose your health? And if restricting those things is actually HELPING–where’s the problem? I’m definitely not thinking of those processed foods that I’m avoiding as better than they are, quite the opposite!

I do appreciate the feedback, but I guess I just disagree that restricting those unhealthy foods is going to cause me to gain weight. I find that the further I get from them, the less I want them.

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99 Emma February 13, 2011 at 1:14 pm

I don’t think I communicated very well the first time I posted, so let me just apologize for that…
I agree with you that one can be healthy and overweight. I agree that sometimes being overweight can impede you from doing things. I definitely am not trying to solicit eating processed foods. I guess my point was more geared towards already being in a place where craving processed foods is not a problem (I recognize that is not as common as I’d like to imagine) so the industry interference wouldn’t be as much of an impact. I was trying to get at the idea of overeating due to restriction of foods that you actually want, and the concept of allowing yourself plenty of what you want– without conditions of counting calories or fat grams or exercising in compensation– giving way to becoming more in tune with what your body actually needs.
Also, I want to just put it out there that I’m really not trying to tell you what’s best for you– only you can decide that (and I know that a lot of doctors don’t know, I’m in medical school.) I guess I was just trying to speak from my own experiences.

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100 SusanV February 13, 2011 at 1:40 pm

Thanks, Emma. I agree with all of that. I’m really not advocating counting calories or fat grams, but just eating abundantly from whole foods. So though that excludes processed foods like oil and flour, I’m not really limiting the good stuff like vegetables, fruits, beans, and whole grains. I do think that sometimes limiting is in order–some of us have such a skewed notion of what a healthy portion is that often right at the beginning, we need to pay attention to not only what we’re eating but how much. I think getting in tune with what your body really needs is an excellent goal, one I really hope I’m in the process of achieving.

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101 Chris February 12, 2011 at 7:30 am

wow. This is the kind of salad that I’ve been looking for a long time. I’ve tasted it once didn’t forget it ever since. :) Thank you so much for this. I love it.

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102 sarakata February 12, 2011 at 7:10 pm

This looks great! I’ve been getting kale in my CSA and wasn’t quite sure what to do with it (most recipes tell you to cook it up in bacon fat!). Will definitely try this one out :)

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103 CanCan February 13, 2011 at 12:52 am

I am high raw gluten free vegan and i have really been slipping by dinner time, I can’t bear to eat another green smoothie some times! I started doing something like this based on your “garlicky greens” recipe, which allowed me to eat like a pound of spinach “steam-fried” instead of blended in a green smoothie, or chewing through it like a cow for hours on end. Woohoo!

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104 cici February 13, 2011 at 11:21 am

Susan,
I want to thank you for the great recipes that I’ve tried on your website. I made mexican enchiladas, spring rolls (so simple), broccoli no-fredo to name a few. My kids (18,15,11) love them – much to my surprise. I was so happy to find your website as it is hard to find vegan recipes that pay attention to the fat. I’ve applied some of your techniques to my own recipes (saute without oil, using applesauce in muffins).
Keep doing what you’re doing :)

Second, I am like you where I want to eat better – but there are so many temptations

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105 Mia February 13, 2011 at 4:32 pm

I made this yesterday and it was delicious! And even though the whole point was to make a WARM salad, I liked it even better the next day cold, heh. Very good, both ways though.

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106 Erika February 13, 2011 at 7:10 pm

I don’t have a whole lot of discipline, so I’m currently on packaged foods sometimes, and many times I make my veggies taste better with bottled tamarind and coriander chutneys. Specifically Swad brand.
If one could find a way to make those chutneys from scratch (coriander not so difficult, tamarind may be trickier, especially because packaged has a lot of sugar I think) but anyway, if one could make those from scratch and thin them out a bit it would be like having an Indian salad.
I will be forever grateful if Susan figures out a way to make a tamarind dressing and a coriander dressing that taste as good as Swad brand, but thinner consistency.

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107 kate@ahealthypassion February 15, 2011 at 4:10 pm

this looks delish I have been craving kale and I think this might hit the spot! Thanks for yet another fab recipe :)

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108 Faith Ellens February 15, 2011 at 10:40 pm

nomnomnomnom!!! This looks so mouthwatering…something I could not resist. Good thing it’s super healthy!

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109 Adriana February 16, 2011 at 10:13 pm

That looks so good. I think I would have eaten the whole pan by myself too.

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110 char February 16, 2011 at 11:33 pm

I am new to your site, and find it enticing. I hope you’ll consider shifting the same number of calories to include more raw, healthy fats. They are good for skin, heart, brain, hormonal regulation (which controls weight)… it could be the secret to letting your body relax and let go of the extra fat it’s conserving. But I don’t know. It’s just an idea (and it seems to work for me).

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111 Mary February 18, 2011 at 2:34 pm

Thank you Susan! I’ve been trying to lose the last of my baby weight (now that she’s 19 months old!) I was inspired by your post and have been having a big, beautiful salad for lunch for the last week. I feel great and I think it’s even helping out :D

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112 Rocket and Roses Vegan Kitchen February 20, 2011 at 11:27 am

This looks really delicious and I can’t wait to try it. A quick note for any UK readers – great northern beans are not widely available, but cannellini beans or haricot beans should substitute well.

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113 Stephanie February 20, 2011 at 8:53 pm

My husband and I had this for dinner this evening. Delicious. With a lemon-garlic dressing that had some olive oil, so not completely ETL, but very healthy. We loved it. Also found myself today making a batch of blueberry oat bars from your site, as well as turnip and chickpea stew — so I’m set for the week with my dinner and dessert — all from FatFreeVegan.com! Thanks!

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114 Susan February 21, 2011 at 5:48 pm

This is a delicious recipe Susan! Lots of color and crunch. Thank you for always inspiring me to try yet another new recipe!

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115 Kathy (Kate) February 21, 2011 at 6:56 pm

I hear you about the weight loss. Been there, done that, should have blogged! lol. I am here for you. I just found your Blog, but will follow it! Maybe we can inspire each other. I too have been cleaning out the junk. How would you handle a husband who decides to bake every time you declare you are going to eat right? Sabotage anyone? No, I cannot blame him. He does not put the cookies in my mouth. AND he makes them as nutritious as is possible, so I am truly blessed in that respect. This winter has been a rough one on me. But, I realized yesterday that I have only gained 2 lbs since last summer. I love finding new ways to make things and have been doing that a lot. I have cut portions in half. I will continue to do that. I finally realized that a portion is NOT the entire thing! (go figure) Anyway, here is to the coming Spring. We can make it now! Hang in there! I hope to get back to my bike riding as soon as the snow melts. Have been out 2 times recently and it does help to feel better. Guess we truly hibernated this year! I just finished reading Julia and Julie. LOVED it. I am now reading more about Julia Child. She truly was a remarkable woman. I loved reading about the way they used to cook before knowing how bad it could be for one. Blabbering on here, sorry. I am planning on daily reading of your blog! We can do this! Kate from Iowa

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116 Lex February 25, 2011 at 10:12 am

That’s a starvation diet, too few calories. Remember the people in China eat up to 3700 calories a day and are fit and trim. You have a cup of beans, which is good, but the rest is like eating air. The #1 thing about the McDougall Diet is sticking to it. Every drop of fat accumulates no matter how healthy we eat every other meal.

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117 SusanV February 25, 2011 at 11:04 am

I respectfully disagree with just about everything you say, but I won’t go into it here.

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118 Get Skinny, Go Vegan. February 26, 2011 at 8:47 pm

Somehow I naturally let flour fall by the wayside also, and sugar. I think it was just when I started including a lot more raw foods and so it was pretty easy as I would fill up on fruits and nuts. And now there are so many raw desserts that are better than regular desserts!! This “Skillet” meal looks a lot like my husband’s creations! Love the Cast Iron, as you don’t have to worry about all the nasty non-stick coatings. If you use a dish heavy enough, stuff just doesn’t burn that easily. And it’s the best for scrambled tofu.

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119 moonwatcher February 26, 2011 at 8:50 pm

Hi Susan,

I am one to crunch on a salad all year long, but here in Idaho we’ve had record cold this weekend, last night in the sub zero temperatures. I had my dinner salad all chopped and suddenly, it just had to be a skillet salad, even though I had soup heating as well. So I put the layers in the dish into the skillet and voila! A warm salad–thank you!!

And here’s to Spring arriving. . .some day. . .

xo

moonwatcher

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120 Moira March 1, 2011 at 11:39 am

Thanks for the wonderful recipe and story! In response to your question about when I get tired of salads- green smoothies.

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121 Christopher Kandrat March 1, 2011 at 11:58 am

A great dish, the best thing me and my girlfriend made in awhile, thank you!

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122 Kim March 1, 2011 at 8:08 pm

OMG I have been debating doing exactly what you are doing. I try and post low fat and healthy vegan food on my blog but I have to feed my family and they are not happy with most of the low fat stuff. My desert section is increasing and so is my waist. I am really addicted to flour and sugar and doing so has made me more lazy thus reaching for those processed “easy” foods you mention.

I reread the Eat to Live book and decided I would go for it again, bought a bunch of salad stuff and then had out of town guests come in. I had to make muffins, cookies and such and of course can’t make them without eating them so the salad is now bad and my desire to eat healthy again is lower.

I, like you, make pretty healthy dinners, and even healthy lunches and breakfast but it is the snacks and treats that do me in. I can’t wait to see how things go with you and hope you will post your progress good and bad for us all to see. We all have our weaknesses and no one is perfect (except maybe Dr. McDougall, Fuhrman and Barnard!)

Good luck to you Susan and PLEASE keep us updated :)

Kim

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123 Chris March 4, 2011 at 8:45 pm

OMG! what an awesome recipe! I’m on Weight Watchers, which has been working great for me. I’ve been a vegetarian for decades (lacto-ovo plus occasional fish.) Tomorrow I’m starting a Vegan diet, so I’m cruising the web for recipes. I’m so excited! (wish me luck)
:-)

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124 SusanV March 4, 2011 at 11:11 pm

Good luck! I think you’ll love being vegan!

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125 Christopher Kandrat March 4, 2011 at 8:53 pm

One of the best salad related dishes i’ve had in awhile

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126 Laura March 7, 2011 at 8:25 pm

I have a diet secret, too. I’m not overweight, but I binge. I eat healthy most meals – most days – and then I binge on sugar. I went a period of several months without binging and it felt so great – I didn’t hate myself. Then, I binged. And I realized “that feeling” after a binge – when I totally hate myself for giving in to food to make me feel differently – was worse than anything. It finally hit me. I hate the binge. I now have finally learned to recall how I feel after a binge – before I binge – so I can change it. Easier said than done. But why? Why should that be so difficult? It’s the whole reward thing. Now, I think I have finally changed my brain chemistry – a la David Kessler’s theory of conditioned hyper-eating. It’s not just the food. It’s the brain.

That said, I love my salads. And on a cold winter’s day – to warm up my salad – I stick with the green salad base – and simply add to that – some nuked veggies of the “frozen mixed veg” variety mixed with 1 T. of Thousand Island dressing. It’s simple – yet delicious. And very rewarding.

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127 Eat 4 Stress March 9, 2011 at 6:28 pm

I love your motto! A few weeks ago, I had to have a heart-to-hear discussion with myself (um, so to speak) that if I was going to get these 40 pounds off from emotional eating at night, that I had to clear the pantry and fridge of temptation that I can’t handle. So, as of today, I am resolved that if it isn’t fresh and raw veggies, I shouldn’t eat it and only I truly know that there is no oil or butter in a cooked meal, unless I make it myself.

Fortunately, my husband does love the food I’ve been making as we slowly adapt. I cook a lot of Dr. Gabe Mirkin’s food and am always looking for new recipes that are similar to his, yours are perfect! Thank you for sharing all of your great recipes.

My husband has no emotional eating problems and can eat anything, but he has agreed to keep the munchies at work!

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128 Kate March 10, 2011 at 4:27 pm

When I’m not in a salad mood, I default to veggie soups or green smoothies. I make a massive batch of veggie soup at the start of the week, and it always just disappears. My current favourite is split pea spinach. I cook split peas in extra veggie broth (more than called for, so the peas get saturated but there is still broth left over), and then I steam a bag or so of spinach, and throw the whole thing in the blender. It takes like 5 minutes (minus the cooking time for the peas) and is the most beautiful green and delicious.

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129 moreskinnydays March 19, 2011 at 10:16 pm

I had always tried to eat healthy, but “Eat to Live” changed my perspective from adding produce to starting with produce. Now most of my meals are, for lack of a better term, salads or porridges. Salads using lettuce as a base and porridges use a fruit or vegetable as a base. I am not a vegetarian, but meat is a treat as is anything in a package.

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130 Katie Rose March 22, 2011 at 9:27 pm

I did ETL for awhile too, and the salads made me feel great but I was always looking for a way to switch it up and add variety to my day. What a novel idea this recipe is! It looks delicious.

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131 Meghan April 20, 2011 at 11:22 pm

Hey! I’m not sure if you’ve ever tried it, but tonight I made a salad and dressed it with salsa, Dijon mustard, balsamic vinegar and nutritional yeast. The nutritional yeast was a new addition for me but it made an excellent dressing once everything was mixed :)

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132 Kellie May 22, 2011 at 1:12 pm

Susan — another hit! Absolutely loved this and so did my husband. A great way for us to get more kale in. I used regular green kale plus some locinato kale (aka dinosaur kale), too. The mixture worked well. This recipe is a keeper! Thanks!

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133 April August 8, 2011 at 11:44 am

Thanks for posting this recipe! I have never been able to just eat a bowl of cooked greens but am trying to incorporate them into other dishes. This was the perfect recipe to get me eating kale, I even grew it in my garden because of this salad! I’ve thrown in steam fried potatoes on occasion, leftover vinegar coleslaw, possibilities are endless! Think I’m going to have to make another batch soon! Thanks again and keep the recipes coming :)

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134 Mia August 23, 2011 at 7:59 am

Thank you so much for this recipe, with simple, precise instructions! As a college kid living on my own now, I’m just starting to get my head around cooking for myself, and this recipe basically taught me how to stir-fry (er, steam)! I’ve made this many times, along with many variations on it. Its so versatile it will never get old! Thanks again for your wonderful recipes. Keep em coming, and I’ll keep eating!

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135 annie February 7, 2012 at 12:10 pm

THank you, Susan, for this and all your recipes. I’m happy to have found you. About weight, since I started eating a whole foods plant based no added oil diet in early 2011 I have lost ALL my excess weight with absolutely no hunger or stress. This feeds my health instead of my fat cells.

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136 A.C. February 28, 2012 at 11:51 am

Thanks!! I googled “Hot Salad” and this came up!
it’ll be a rescue as I have a pot luck tonight and totally forgot.. this will be a great pinch-hit! *I was thinking of adding a little fresh ginger, a whisper of 5-spice and a tablespoon or so of SoyVay’s line of sauces.. either way and any way: this looks like a Keeper! :)

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137 brenda the barefootcookingirl March 21, 2012 at 10:10 am

When I have a plate of salad in front of me at home and I just can’t eat another one – I take it and make soup out of it. Just toss it in a vitamix or other good blender, add some water and there you go. Hot salad in a mug, or two or three…. or even cold. You’d be surprised how many soups taste good cold! Love your site – new to it yesterday. Love it! BCG

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138 Tam March 23, 2012 at 10:17 pm

Hello,

I just made this hot skillet salad tonight. I like it a lot! But, I may have cooked this a minute too long.. Doesn’t look as “lively” as yours in the pic!! I’ll cut up my veggies in advance next time. I did use an organic prepacked chopped kale salad that contained carrots and chopped red cabbage too!

I love salads and I like the idea of throwing greens and veggies together in a skillet.

This will definitely be a Fall/Winter staple for me. Thanks!!

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139 Ann March 31, 2012 at 1:20 pm

I’m always looking for new ideas to treat my daughter, a vegetarian. Your approach and recipes are fantastic and I hope to find one to take to our family’s Easter dinner.

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140 Monica April 8, 2012 at 12:15 am

I’m not too embarrassed to admit I eat this pretty much every night. I alternate kale, spinach and bok Choy and add tomatoes, yellow squash, cauliflower or whatever else I have on hand. I season with fresh gound pepper, lemon nd balsamic vinegar-delish!!!

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141 kim May 26, 2012 at 11:28 am

it said daiya is bad for you is that true? I would not buy that anyway but I didn’t know. But it makes me think about nutritional yeast, which I though was HEALTHY. Whats going onnn?!!

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142 Susan Voisin May 26, 2012 at 11:33 am

Kim, Daiya is full of fat, which is why it’s not really a health food. But nutritional yeast is fine, in my opinion.

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143 Andrea January 18, 2013 at 5:00 am

Hi can i sub spinach for kale! Thx

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144 Susan Voisin January 18, 2013 at 7:29 am

Sure, use any green you like!

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145 Andrea Nittel February 11, 2013 at 4:11 pm

Hey Susan!!! I agree with your hot salad idea, but something else I do is a genuine stirfry. I use a ton of veggies like garlic, onion, ginger, carrots, snap peas, broccoli, bok choy. I cook with either olive , grapeseed, or avocado oil and I also top it with nuts. For a sauce I use a bit of green curry or stir fry sauce ( sodium reduced). This can be eaten at lunch or supper – depending on the day and one’s schedule. I also sometimes add soy noodles or pumpkin/buckwheat soba noodles. There are so many possibilities. The way to change it up is to change the veggies and nuts. I am not a complete vegan like you are, but I use a lot of your recipes because I definitely lean that way. Even for meat eating people, it is healthier to have a few meals /week that do not contain meat. I eat fish/seafood, a bit of chicken and stay away from red meat. I often use mushrooms to replace meat in my recipes such as mushroom burgers and mushrooms and spaghetti sauce. I love your site and will continue to read all your great ideas!!!!

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146 Mrs. Doodlepunk February 15, 2014 at 5:38 pm

Oh. My. Goodness. I have everything to make this, right now! Thank you!

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