How to Make a Whole-Meal Salad - 5 Step Template (whole food vegan, oil-free)
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- Опубликовано: 23 июл 2024
- On this episode of Healthytarian Living (www.healthytarian.com), host Evita Ochel (www.evitaochel.com) shares a 5-step process for making optimally healthy, quick, easy and delicious whole-meal salads.
- Evita's written recipe site: www.evolvingwellness.com
- Healthytarian recipes: www.healthytarian.com
- Evita's Sauce/Dressing Template: • How to Make a Creamy S...
- Evita's "Whole-Food, Plant-Based Eating" course: www.udemy.com/whole-food-plan...
- Evita's "How to Get Kids to Eat Healthy" course: curious.com/evitaochel/series...
Video chapters by topic:
- Introduction (0:08)
- Whole-meal salad benefits (1:23)
Learn the nutrition and health properties of whole-meal salads and what makes them such outstanding meal choices.
- Whole-meal salad template (4:19)
Learn the 5 step template for making a whole-meal salad.
-- Step 1 (4:23)
-- Step 2 (5:20)
-- Step 3 (6:58)
-- Step 4 (8:04)
-- Step 5 (9:04)
- Whole-meal salad example (13:17)
Apply what you learned and experience the making of a whole-meal salad.
I subscribe to a few nutrition based RUclips channels; of all the healthy and / or vegan educators I appreciate you the most. You inform us as to the benefits of the food being prepared and the combinations of foods by giving us templates, engenius.
Your manner of presentation is very professional. Thank you for your insight.
Thank you SO much Armanda for this beautiful and heart-warming comment! It is a pleasure to share this information with people and it means so much to hear your feedback :)
@@Healthytarian So exciting...truthful ♥️
The salad that I ate yesterday had 3 medium leaves of dinosaur kale, 5-6 yellow/red heirloom baby bell tomatoes, the top of a spring onion, half an avocado, half a mini cucumber (I gave the other half to my toddler.), 1/4 of a honey crisp apple (plus some for my toddler), cilantro, shishimi togarashi (Japanese 5 spice blend), and vegan Caesar. Today's salad consisted of a handful of spinach, pinto beans, cucumber, red and yellow baby bell tomatoes, the tops of another spring onion, apple (all of which was finely minced, as one would do for a tapenade.), garlic powder, then half a lime with pulp. I just found this video, so I'm going to dig out my sprouting container and see if I can sprout some beans. We recently move cross-country to Arizona, USA, and we are just now getting settled in. Thank you for all of your videos. I went raw vegan 9 years ago, but since have added in cooked food, but I needed to find a good set of templates to help my husband meet all of his nutritional needs. He's 6 foot 2 and thinks he can't be vegan because he'll be too week. I think he isn't eating enough of the right foods. I'm going to try this out on him and see how it goes.
Thanks for sharing your salad combos and ideas Anna. You are right on about your husband not eating enough for his needs. I am a huge proponent for raw vegan eating, but unless one takes very good care of their food choices, and even more importantly embraces the idea, it can be very challenging to get enough satisfying food for one's needs. As long as a person eats enough food for their needs, from a basic variety of whole plant foods, anyone can thrive as a vegan, no matter their size. Remind him that the largest land animals are all herbivores ;) But something else that may be super helpful is the film "The Game Changers" for him to see: gamechangersmovie.com/ and learn about the body builders and other athletes that are vegan. Cheers!
You are such a blessing to a newbie. Your templates are phenomenal because they simplify everything. So glad I came across your channel.......and subscribed. Excellent work🤗🤗🤗
That is such a wonderful compliment to receive. Thank you so much Marcia!
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I love your presentations. It’s complete. Your style of plant based whole meal style of prepping i enjoy. . .appeals to me. The simplicity and wholesomeness . . ., colorful and appealing. Thanks. Keep it up. God bless.
Thank you so much for your beautiful feedback and comment Rebecca. I greatly appreciate it and your perceptiveness :)
I just found this website. You are an excellent teacher: content, pacing, tight concise delivery. I really appreciate how you have packaged all of the templates. I am binge-watching! Thank you for the work you have put into these lessons.
What a beautiful comment and feedback to receive. Thank you so much Marilyn
I have shared your website and videos with so many people. Such a genius idea to have templates. Such a great find. Thank you for your response.
You are the best. Thanks for making and most of all explaining what makes a whole meal salad. Best on the tube.
Many, many thanks for your beautiful feedback and heart-warming comment!
Thank you for posting such helpful, informative videos.
+Carl B You are most welcome. And thank you for sharing your kind comment and feedback :)
Thank you, thank you!! This video came just at the right time. I recently started to do these big whole meal salads. But now I will add legumes and also provide more of a variety.
+Lilly Love My pleasure! And how great to hear that it was helpful and valuable at just the right time. To your best health :)
i feel lucky that i found your channel. cant explain how awesome it is, keep doing this good work
Thank you so much for your kind and uplifting comment :)
Amarnath krishnan omg, I felt the same way, what a great source of concrete information.
@@catherinemartina6469 😀
This by far is the best guide to a balanced organic salads I’ve come across!... thank you!
You are most welcome, and thank you for the great feedback.
I have just found you and just love the templates you give in all your videos. Thank you so much 😊 for bringing more variety into my life.
You are so welcome, Margaret. And thank you for your lovely comment :)
Looks delicious, I look forward to trying some salads. Thank you.
You’re welcome 😊 Enjoy!
Love your your creativity and love how healthy your food is.
Thank you, Stephan, I appreciate your lovely comment.
Excellent presentation full of nutritious information that anyone can benefit when implemented.
Thank you for your nice feedback Harry.
Thank you so much for sharing these beautiful smoothie concept with us, I am in love with your channel and topic. I think the whole Pacific region should take note on this site, since most of the green leafy vegetables are blooming in our environment that can be useful to avoid drugs. It really got me thinking and wow, the nuts and seeds we tend to ignore by lacking this wonderful knowledge that you have shared. You are an angel and continue to be useful in this way so that many lives can be restored back to normal health. I love you heaps. God bless you sister, keep it up
My sincere pleasure Anna, and thank you so much for your beautiful comment and kind feedback. It means a lot! And yes indeed, we can heal our health and prevent so much of the unnecessary suffering simply by using our food in ways that are supportive, rather than destructive. Blessings to you as well!
I am very happy funding your chanel because you explained everything step by step and I like that
God bless you
That is really nice to hear, Florence. Thank you!
I have found the recipes to be very interesting and easy to make !!! 👍thanks
That is wonderful to hear Mariella. Simplicity and enjoyment are the key as part of the Healthytarian lifestyle.
Great stuff, thanks for what you do!
Thank you so much for your kind comment.
Thank God for you, such a kind good humanbeing.
Thank you for your kind comment.
Awesome video.Thank you
Glad you liked it! Thanks, Eddie :)
I am so happy that I discovered your channel.
Great to hear, thank you!
so glad i took ur clases on Udemy. thank u
My pleasure and how lovely to hear your feedback :) Thank you.
This is a great video. Thank you so much
Thank you, and you are so welcome!
Great speaker and pleasant to listen too.
Thank you very much for your nice feedback, Roy.
Love Love Love this
Thank you for your enthusiastic feedback!
You are so informative... thank you!
Thank you for your kind words.
🙏🙏🙏 for sharing all ur wisdom . Blessings 🙌 I loved the easy way ur explain everything. I just find ur videos and subscribed already . 🙏🙏🙏
My sincere pleasure Luz :) And thank you for your beautiful feedback!
Thank you for sharing this great 👍 health recipe god bless you
My pleasure and thank you so much!
Fantastic.
Many thanks, Michael.
❤️ Thank You ❤️
My pleasure Linda!
Evita, you know from my other comments that I love your channel, your teaching and certainly your presentation/communication skills. That being said, heart disease seems to run in my family. ( Bad diets run in my family) and my mom recently had one at 83. I've spent decades as a nutritional researcher but have narrowed my focus over the last year or so to heart/arterial health. Seems the deeper I dive, the more I'm becoming convinced that Nuts and yes, our beloved Avacados are NOT near as "Artery friendly" as once thought and a ton of new research actually shows just how detrimental they are to our Endothelium. (interior lining of our Arteries responsible for Nitric Oxide production) I see countless videos claiming oil free this or that recipe but they use a ton of Cashews, Tahini etc... I honestly believe this is going to bite LOT of well meaning Vegans in the... ❤ when they get older and I see little difference in many of these recipes, fat content wise, than a large order of McDonald's fries. Yes, many will claim "healthy fats" well, maybe not! To reference all I've said above as quickly as possible, I would refer to ANY book or youtube video by Dr. Caldwell Esselstyn. Former HEAD OF CARDIOLOGY at the world renown Cleveland Clinic. Yes, he's the guy shouting "NO OIL" to all that will listen and he has the research and RESULTS to back it up! This comment is NOT meant to criticize. You're just too damn smart to criticize! In fact, this video may be years old and you may already be way ahead of me research wise. So, sorry for the rant. Luv your vids and will certainly never miss one. Much love from Atlanta, Ga.
Thank you for sharing all this. And yes, it is all valid and I appreciate your insights and your very kind and considerate approach.
Healthy fats and the right amount of fats is definitely a complex topic, which I cannot attempt to explain through a youtube comment. There is no doubt that some people, such as healthy-meaning vegans overdo the amount of fat, but it is also important to keep in mind the perspective of Dr. Esselstyn's work, which is focused on heart disease only from a very clinical perspective. It is helpful for each person to address this topic in the light of most reason and personal health considerations. There are things like constitutions, age, sex, climate, and genetics to consider. Children, for example, must have a slightly higher fat diet, and women specifically, with diets too low in fat can have problems with proper hormonal balance and fertility. Adding in nature's cycles, more fat in the diet is beneficial in the cold climates whereas low amounts of fat are best in hot climates. Either way, I would never put any number on it because that is much too unnatural of a way to eat; rather I advise for people to become more in tune with their bodies, lifestyle, and natural environment to best adjust their different food needs accordingly, while staying properly informed. The foundation that is ideal for all human beings should always be there regardless > whole plant foods, but which of these are best and when and in what amounts requires some flexibility that allows us to consider all factors and adjust dynamically, as needed.
And yes, I fully agree with Dr. Esselstyn's work, especially the "no oil", which unfortunately some of my old videos still mention and I desperately need to replace, and I also feel he is one of the top assets in the world of health and nutrition of all time. But I also never recommend a static approach to anything, as there are always multitudes of factors at play that influence our health and life, and it is never one thing that is the problem or the solution. Aside from nutrition, a large component of my work focuses on the mind-body connection and how it influences the risk and type of diseases we get. For heart disease, especially, unresolved hurts, resentments, and the inability to fully give or receive love are always at play, and yes, run as family themes that are programmed from generation to generation subconsciously. Diet is critical, no doubt, but what is happening at the level of our thoughts and emotions trumps everything in the end. This is why some seemingly healthy eaters, including plant-based and vegan eaters can still be prone to any disease, and certain unhealthy eaters may live free of diseases that should have, based on clinical and statistical facts, affected them. If any of this is new and of interest to your, I recommend starting with the work of Bruce Lipton, PhD.
Warmest regards!
Love your videos. I would suggest using a different leafy green in salad than the green you use in your smoothie if doing both in a day. Especially if the green you use has high oxalates.
Yes, for sure, it provides for a better nutritional variety overall. Thank you for your nice feedback :)
I like fresh raw broccoli and shredded carrots in a salad because they are super filling. Hoping I'll be able to eat salads again someday. I miss them.
Thank you for sharing your comment Tina.
Thanks and gratitude to you. There is a simple question:how about adding sea weed to the salad?
You are very welcome, Ammar. And yes, by all means, you can add some seaweed to any whole meal salad that you make.
Awesome. Can I have some recipe please thank you.
Hi Helen, the way I teach people is to not need to rely on any specific recipes, as these are limiting and not practical for everyday use, but to use these templates to create your own meals. The whole point of healthytarian eating and whole-food, plant-based eating is to buy the right foods first. This means always having some fresh, frozen or dry fruits, vegetables, beans, grains, nuts, seeds, herbs, and spcies on hand. Once you have those general ingredients, then you can put them together based on what works for you at any given time, using the steps I outlined in the video to make all kinds of whole-meal salads. You can see some specific salad recipes and examples here: www.evolvingwellness.com/page/salads
@@Healthytarian thank you. This will help me out alot with my diet.
Hi, love your videos. I have one question though: is it necessary to chew the chia seed in order to get the full health benefits and what happens if you don't?
Hi Angelos, thank you very much for your feedback about the videos. With regards to chia seeds, their outer layer is not as tough as that of flax, and it is possible for the body to digest these seeds if you eat them whole and are unable to chew them. I would still not advise putting them on salads though, unless you don't mind having either a slightly gritty or slimy texture in your salad, depending on how much moisture your salad contains. I most recommend chia seeds for use in smoothies, homemade energy bars/squares, various acai-like bowls, and chia puddings.
I like to gel chia before using them
Thanks for sharing, Augusta.
I am very new to your lessons and i have didestive issues,with seeds, any sub suggestions?
Welcome :) There are several things you can do:
1) Not add any seeds to the salad, as they are not essential like the greens, beans, and other vegetables.
2.) Soak your seeds before consuming them, this removes digestive inhibitors and makes them easy to digest. For more info on this, please see my article on soaking nuts and seeds: www.evolvingwellness.com/post/do-nuts-and-seeds-have-to-be-soaked-before-eating
3.) Use nuts instead of seeds, but here again, soaking is best practice.
Cheers!
Awesome video. Became a fan of you. I am trying to start eat healthy ( in the process of it). Your videos are making it easy. Regarding cooking bean ( how to store it for the entire week, once after prepared on Sunday)
Will not lot change its nature, if we use it for the whole week?
Thank you so much for your great feedback, Riyaan. When you cook your beans, you just need to drain all of the water, and simply keep it in the pot you cooked it in with the lid on and only remove the portion you want to eat at any given time with a clean spoon. You could also transfer the cooked beans to glass containers with lids, if you need the pot, and store it that way. Properly cooked beans that are not contaminated by anything else should last this way just fine for up to a week.
@@Healthytarian Thanks for the reply. Does the pot needs to be kept in fridge? or is it fine outside?
Yes, most definitely, always store it in the fridge after you cook it and it cools down enough, and only take it out to remove the portion of beans you need for your meals.
Salads look delicious but what suggestions can you give me being all kinds of the healthy nuts gives me is a break out with acne
Thanks for watching and sharing your comment. You actually do not need to use any nuts or seeds in your whole meal salads. They are a potential option, for those who wish to increase the energy content, or add more variety of textures and flavors.
A few tips for you are as follows:
1. Try seeds instead of nuts and see if you get the same problems.
2. Try soaking your nuts and see if that helps. Dry nuts vs soaked nuts are different in their health and nutrition effects.
3. Don't use any nuts (or seeds) in your salads, or find ones that you can tolerate.
4. Increase the amount of beans, and/or avocados or olives if you need to increase the energy content of your salad if you live a very active lifestyle.
Can you have an optimal diet only eating different types of whole meal salads?
Yes and no. First off, you would be missing traditional fruits, which are very valuable for our health and provide some benefits that vegetables don't. (It is not a good idea for optimal digestion to add sweet fruits in combination with the salad ingredients.) Second, you may be missing other nutritional variety, though this would all depend on how you structure your salads and how well you vary your ingredients.
Generally, we want to aim to eat some of the following each day for optimal health: fruits, vegetables (starchy and non-starchy), beans/legumes, grains and nuts/seeds. Some mushrooms, herbs, and spices are also highly recommended. Then, we need to consider that even though we are all humans, and thus best suited for the same foundational diet (whole food, plant-based), we are each unique in our different constitutions, needs, and preferences. Some people do best on a high fruit diet, some on a low fruit diet. Some do best on a high grain diet, some on a low grain diet. The same goes for beans. Vegetables are an exception, where we all benefit from high amounts. So this is where eating different types of whole meal salads only may work very well for one person's optimal health, but not another's, and needs to be adjusted to your personal needs.
Should we do a star meal for lunch and whole meal salad for dinner since salad sounds lighter for dinner?
Hi Melodie. That is entirely up to you and depends on your lifestyle needs and bodily constitution. Some people do better when they eat more or heavier meals in the early part of the day, while others in the later part of the day. Either way, a STAR meal can be made to be lighter and when enough beans are used in the salad, that can also be a dense meal. So they can easily be interachanged depending on what kind of meal and ingredients you prefer or are best for you and when. All the best!
If I blend olives will it be too concentrated for dressing?
Not necessarily. You can most definitely blend olives and make an whole olive-based dressing, you will just need to thin out the consistency to your liking using either a citrus like lemons, limes or simply water.
We been doing this in atlantA sense 1988 I have been plant based 30 years! Johnny c l a fase!
Thanks for sharing!
What if you can't handle eating bean? Too problematic for my stomach. Love your channel!
Thank you for your feedback. As to your question, there is a 3-part solution to this:
1) Eat beans that are prepared properly. This means soaking dry beans for about 12 to 24 hours, before cooking properly, about 30 to 60 minutes, rather than eating canned beans.
2) Clean out and improve the health of the intestines. Under ideal conditions, healthy intestines are able to perfectly digest and handle beans, without any bloating, cramping or gas. However, most people's intestines today are in very poor shape due to unhealthy diets, unhealthy foods, improper food combining, pharmaceuticals, alcohol, and stress. To clean out the intestines and strengthen the digestive system, eating a diet high in whole, plant foods is essential. Depending on how poor the diet has been, taking steps to transition away from junk food, fast food, refined sugar foods, animal foods and processed foods, and towards the inclusion of more and more whole, plant foods. Some people also benefit from some added help, like colon hydrotherapy to help clean out the intestines.
3) Eat based on proper food combing. Here are two videos that explain this:
Food combining guidelines: ruclips.net/video/kugr_7xwKLE/видео.html
Worst food combos: ruclips.net/video/jekhFYLLtYg/видео.html
There are other things people can do as a temporary help, like taking enzyme supplements or high quality probiotics, but the most important are the three things above. Either way, when you begin to change the diet, and introduce properly prepared beans, be sure to keep meals simple and start with small amounts of beans like a tablespoon or two, and slowly work your way up as the intestines adjust and are able to handle them, to about 1/2 cup to 1 cup per any given meal.
I became allergic to avocado....miss it sooo much
That is unfortunate to hear, Luanna. When the body goes out of balance, various food allergies arise, but often can be healed by deeply healing the body and removing sources of stress and toxicity, which requires a thorough lifestyle overhaul. Best wishes for your health!
I really like your video, except for one thing... "Oils and/or Fats"... Saturated Fats (SF) are not the Boogie Man that people have been led to believe, providing they are Organic. I do Intermittent Fasting, eating one day and not the next... No, I don't food-binge, every other day... Also, I used to be Diabetic and cured it by moving to 1) an Organic diet, 2) by cutting out Sugar, completely (with the exception of some alcohol, which I generally make myself) and 3) by finding foods that will increase my strength and stamina, health and more...
One thing, I have come to know in these past few years is that most people are educated with a hidden agenda... For example, that Saturated fats are unhealthy, increase cholesterol and cause people to gain weight... When I determined to Cure my Diabetes, I learned two things... (1 Throw out the Cookbook Mom and Grandma raised me using and 2) Throw out my Education, when It came to food, nutrition and health...
In my research, I learned that SF are actually great for one's health. I have reached what some Physiologists refer to as Ketosis... I burn Sugars off almost immediately and utilize stored Fats more efficiently. I haven't gotten my Six-pack back yet... Still a work in progress... However, I eat 2 - 4 Tablespoons of Coconut or Olive Oil, everyday... My body has or is becoming accustom to using this for instant energy as I do not consume sugars...
Having said all of that, I would not make the Whole-meal Salad without including some Organic Vegetable Oil and would probably toss in a few drops of Oregano Oil, Olive Leaf Extract and a few others... I might even sprinkle on some Wheat grass Powder and some Moringa Powder... That would make it one killer of a salad... Btw, I also eat Quiche... ;-) Great video though. I got a lot out of it :-)
+DStray Cat Thank you for your comment and feedback, and great to hear that you enjoyed the video. And I completely agree with you regarding saturated fats. Please note therefore, that I did not share in the video that saturated fats are bad. I shared that adding isolated, extracted and processed fats in the forms of oils is not the optimal thing for our health. This means both unsaturated and saturated fats. To understand fats more appropriately I share many classes on fats, as they are often misunderstood indeed and it is not the type of fat that is good or bad, but the source and form of the fat. And so, as part of whole-food, plant-based eating, I teach people how to include unsaturated AND saturated fats into their diets via whole foods, even as I show in the video: olives, coconuts, avocados, nuts and seeds.
And so it is wonderful to hear that you were able to heal yourself from Diabetes and get the desired health results. And you are right, there are many agendas and perspectives on nutrition. Mine is from a whole-food, plant-based perspective, as this is what I have found to be most in alignment with our body's anatomy and physiology, as well as nature's intelligence, and I share this perspective with other health professionals and doctors who also share the research of what oils do, especially when it comes to inflammation within our bodies, not to mention their lack of nutrient-density. Here are some examples, if you are interested:
1. www.forksoverknives.com/nutrition-questions/#why-should-i-avoid-oil-isnt-oil-healthy
2. nutritionfacts.org/video/olive-oil-and-artery-function/
3. www.forksoverknives.com/why-olive-oil-isnt-a-health-food/
4. www.diseaseproof.com/archives/hurtful-food-its-about-time-the-olive-oil-myth-was-laid-to-rest.html
5. www.forksoverknives.com/is-coconut-oil-healthy-or-hazardous/
6. nutritionstudies.org/i-should-use-coconut-oil-right/
Hope that helps to clarify things and best wishes for your continued journey of health and wellbeing!
When I started to eat beans I ate canned beans and always got sick, then I started cooking my own, have never been sick since.
Please go to the point show us how to make healthy salad
Frank, this is an educational video and if there is too much talking or it is too long, then perhaps it is not the right video for your needs. I make these videos for the people who appreciate the extra level of detail and want to gain a full understanding.
Thank you....
No need for beans though.... Beans are too high in protein, highly acidifying.... they are mucus forming and fungus proliferant.... they are hard to digest... Legumes have add really nothing beneficial for us.... the fact you can't eat them raw says it all....
Marta, I am not sure why you feel this way or who has influenced your mind with such negatively strong ideas, but if a person is eating a plant-based diet, beans and legumes are amongst some of the healthiest of foods. Yes, there are serious problems associated with meat, dairy, and eggs, which are the MOST acidifying, inflammation, and mucus-causing, but we really work against ourselves when we start to attack whole plant foods and start to fear and villify them. And as an FYI, you can eat certain legumes raw in very healthy and safe ways, like lentils. I would not be sharing this info and teaching what I teach, if it wasn't backed by over 20 years of research and experience in this field. I wish you well on your journey and if you choose not to eat beans or legumes, that is your choice.