• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
BetterFoodGuru
  • Home
  • About
  • Betterfoodguru Meal Planner
  • Recipes
  • Blog
  • Partnerships
    • Essential Links
    • Product Reviews
    • Portfolio
  • Contact
    • Facebook
    • Instagram
    • LinkedIn
    • Pinterest
    • Twitter

Rainbow Salad Primer

March 2, 2020 by Sara Tercero Leave a Comment

Tweet
Share
Share
Pin
0 Shares
Rainbow-vegan-Salad
Rainbow Vegan Chop Salad with Orange Tahini Dressing

The best rainbow salads

This Rainbow Salad Primer shares the secrets to make your own breathtaking rainbow salads. Let's explore the best ingredients to build a rainbow salad. These are ingredients that will keep you full and fueled and whose flavors will make you want to lick the bowl. When I think of salad, I picture a colorful variety of tastes, textures, and shapes. I imagine the seasonal ingredient bounty that is available. This rainbow salad primer is for those who are not obsessed with vegetables. It is for those who don't know how to construct a salad that is wow worthy and insanely delicious.

Vegan-Kale-Salad-Photo
Vegan Kale Caesar salad with Creamy Cashew Garlic Dressing

Why do people think salads are boring?

Odds are that when you picture salad, the old American standard (OAS) pops up. The OAS salad is filled with crunchy and mild flavored lettuce like iceberg, seedy cucumbers, and firm, flavor-light tomatoes. Also typical are crunchy/salty white croutons with a creamy dressing or a salty and sweet vinegar dressing. With slight mainstream twists like onion rings, raw mushrooms, shredded cheese, or bell pepper rings, it is no wonder that so few people truly fetishize salad. People often say to me, "I like salad but I never stay full". That's because in that old standard there are no proteins, no grains, no fats and negligible nutrition or fiber to fill you up!! Those salads are basically water in a bowl with a little sugar. I want to change the American standard and raise the bar with this rainbow salad primer! We deserve health! We deserve to enjoy food that fills us but won't kill us! Oh jeez, that came dangerously close to vegan propaganda. I will take a deep breath and slow my roll.

Mediterranean Farro Salad
Rainbow Farro Vegetable Salad

I am the Rainbow Salad Queen

Since I truly love salad and I have since childhood, I am qualified to write a rainbow salad primer. Much to my delight, sometimes people call me the rainbow salad queen. I can teach you how to make salads that are simple to construct, titillate you with every bite and fill you for hours without weighing you down. Most of my rainbow salads take only 10 to 15 mins to make. Just chop it up, throw it on a plate and inhale the dang thing. Once you understand the basics of salad making and the staples to have on hand you will be throwing your own gorgeous and tasty rainbow salads together on the dilly. As you can tell, I am passionate about salad. When Lisa Simpson was chided "Ya don't make friends with salad" , it always annoyed me. Most friends that I have had over the years have always enjoyed sharing my colorful creations. Nowadays I get messages from friends asking for dressing ideas and recipes and it warms my heart. Thank you to the beautiful and zany Zoe for inspiring this post! Now let's dive deep into this rainbow salad primer.

Image Rainbow Immune Boost Salad
Immune boosting raw and roasted vegetable salad

It's All about the Greens

The first topic in the rainbow salad primer is greens. Lets's talk about the green base of any rainbow salad. Greens are the best base as they are full of nutrients, fiber, and low in calories. They add bulk to the salad. When selecting your base green, start slow then get adventurous. You will begin to appreciate the unique flavors and textures and learn how to pair them with other ingredients with experience. Here are my favorite greens for salads in order of mild flavored and common, to most unusual and flavorful: Iceberg, Baby Spinach, Romaine, Green Leaf, Red Leaf, Bibb, Gems, Chicory Endive, Frisse, Escarole, Arugula, Kale, Mizuna, Chards, Mustard, Collards, Dandelion Greens. Always add something hearty, crunchy and colorful like Cabbage, Endives, Radicchio or Treviso. Buy whole heads and butcher them or go the convenience route and buy boxes of spring mix, baby spinach, power greens etc. At many grocery stores you can pick up cut slaws and really simplify your life.

image basic herby vinaigrette
Basic Herby Vinaigrette

The best Cucumbers for salad

If you like cucumbers, go Persian. The Persian cukes are the best. They are never bitter, have a great price point, the peel tastes good and they last longer than others. I am not a fan of the giant English cucumber, it's peel is not pleasing to me and they get horribly slimy. The regular garden variety cucumber is only good when it's fresh out of a garden. In the store it can be bitter and the seedy center is a textural aberration. My Persian pals are also called mini cucumbers and I get them year round everywhere produce is found. Cucumbers are the perfect addition to rainbow salads for summer. That's why they are included in this rainbow salad primer.

Grilled Vegetable Marinade
Seasonal salad made with Grilled vegetables and seasonal fruits.

Which tomatoes are best for salad?

Tomatoes. To tomato or not tomato, in this rainbow salad primer that is an important question. When I do tomato, I buy the local cherry, sugar bomb or flavor bomb tomatoes on the vine. These tasty little morsels are the closest to garden fresh I have found. They are more expensive than the others but their divine flavor is worth an extra two dollars. I also like coctail tomatoes on the vine or Compari tomatoes. Other than these I just mentioned, take a pass and wait for a summer farmer's market or your own garden to do the tomato thing. Never buy the light flesh, firm tomatoes you see that are mealy, flavorless and guaranteed to turn you off salad forever. A good tomato is like a gift and a bad tomato is a curse.

How do I get my protein?

Since I am vegan, I keep as staples: Tofu, tempeh, chick peas, hemp seeds, chia seeds, flax seeds, walnuts, and pumpkin seeds. FYI, Trader Joe's is a mecca of Vegan Proteins at a cheaper price. You can also keep veggie burgers, veggie balls, veggie sausages, veggie bacon etc at your fingertips. I prefer the first list because they are less processed but I have been known to dabble in the others for convenience sake. Proteins are really just great vehicles for flavor, they do not carry much on their own IMO and usually need spices, sauces and dressings to make them pop. I am no dietician, but I have read a lot over the years and I can guarantee that most people think they need way more protein than they actually do. Keep in mind that all vegetables have some proteins and when added up, there is a decent amount in most food even without something that is labelled a protein source. That being said, this rainbow salad primer highly encourages the addition of protein in order to increase feelings of satiety.

Should I add grains to salad?

Grains get a bad rep. There is nothing bad about consuming grains as part of a healthy diet except an individual's ability to portion control properly. (Unless of course you are allergic) Please add grains to your rainbow salad! They will add texture, flavor and fiber. They help transform your salad from a side dish to a meal. The options are endless. Peruse the rice aisle at your local market and you will see dozens of different grains. I cannot sing their praises enough. Just be wary of overeating. I love quinoa, brown rice, black rice, pasta, rice noodles, soba noodles, farro, cous cous, millet, and kamut. The possibilities are endless for grains to transform your salad from basic to brilliant. I will talk about grains as a base on another day but just to be clear, grains are a healthy eater's best friend. I like to prepare big batches of basic grains then cool them and keep them in the fridge for salads. Start with a common grain and then get adventurous. First try adding cold pasta to your salad and then make your way to one of the big guns like black or wehani rice. You will not regret it. One of my favorites to add is quinoa since it is also high in protein.

What kind of Veggies work well in salad?

I like to really pack veggies into a salad. I enjoy adding both raw and cooked varieties. The best rainbow salad has a combination of both raw and cooked ingredients. For raw, I love radishes, carrots, baby bell peppers, any and all the crunchy and colorful veggies. Make sure to vary the shapes and sizes of your raw cut veggies to keep it interesting. For cooked, I love roasting sweet potatoes, cauliflower, asparagus and even mushrooms. It is easy to roast a vegetable to perfection. This is an essential bit of information from this rainbow salad primer. Cut veggies into bite sized pieces, drizzle them with healthy oil, lightly salt and pop them on a sheet pan. Cook them for 20 minutes in a 425 oven. The rule is to cut vegetables that cook quickly large and those that take time small so that you can throw them all on the same sheet pan and roast them together. The more colorful the better.

Should I add fruits to salad?

This section of the rainbow salad primer may surprise you. I really like to add fruit to my salad although I used to pooh pooh it. I prefer raw fruits like apples, oranges, even strawberries but most people also enjoy dried cranberries, dried apricots, and raisins. An amazing rainbow salad addition is grilled peaches or nectarines. When adding fruit to salad, they make adding extra sugar to your dressing unnecessary. But of course my favorite fruit to add to salad is avocado which brings me to my next category.

What healthy fats are good in salad?

Any rainbow salad needs a bit of fat to keep you satiated and also because your body needs healthy fats to function properly. My favorite fat for a salad is avocado, but I also love nuts and seeds. You can add nut butters to your dressings to make them delicious and creamy. A fave of the healthy set is Tahini which is a sesame seed paste that is most familiarly used in hummus. Hummus is an example of a fat and protein food since it is made by blending chickpeas and tahini with lemon and garlic. Hummus is an excellent addition to a salad! Another example of a fatty addition to your salad is our next category.

Is salad Dressing important?

Novice salad eaters usually show up for the dressing. When I was a youngster, I poured the vinaigrette liberally. Although I enjoyed the salad, it was more of a vehicle for all that salty, vinegary and sugary dressing. As a chef, I watched people drown their salads in creamy ranch and bleu cheese dressing which were hundreds of calories per tablespoon! Considering that most used about 3x the serving recommendation, the health aspect of salad eating was negated. You can learn to dress your salad like a pro very easily. First you need a fat like olive oil, yogurt or nut/seed butter. Add an acid like citrus or vinegar. Then add some spices like dry Italian seasoning or fresh herbs like basil, cilantro, dill or mint. Lastly, you can optionally add a sprinkle of salt, and a sweetener that you use sparingly. The best way to dress a salad is in a huge bowl where you can toss it all with a minimum of dressing and keep it light, fresh, and crisp. Once dressed the clock starts ticking and the greens will start to break down. For that reason, most of the time I stick to dressing and serving immediately.

Rainbow Salad for you

These rainbow salads are the perfect recipes to include on a rainbow salad primer. They show variety in texture, technique and dressings that are easy to customize. Like all of my recipes, I highly recommend tasting as you go and adjusting to your own particular tastes. I am covering the basics here because I want you to have a strong foundation on which to build your salad arsenal. I hope you found this helpful and informative. For more rainbow salad shenanigans visit my instagram!

  • Rainbow Raw and Roasted Salad
  • Mediterranean Farro Salad
  • Lemon Tahini Orzo Salad
  • Balsamic Strawberry and Feta Salad
Tweet
Share
Share
Pin
0 Shares
Cooking Quinoa »

Reader Interactions

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

About BetterFoodGuru

Hi, I am Sara Tercero, the Chef behind BetterFoodGuru. It is my mission to prove that plants are delicious and to help others cook and eat their way to health and happiness. My recipes are inspired by global flavors and my love for eating the rainbow. Reach out on social media or leave a review with feedback!

image Sara Tercero

Order Plant-Based Diet in 30 Days!

Recent Posts

  • Lemon and Herbs Pasta Salad
  • Bean and Roasted Garlic Dip
  • "Desi" Vegan Nachos
  • Power Slaw with Peanut Sauce

Categories

Recent Comments

  • Sara Tercero on Black Lentil and Orzo Stew
  • Mary Brown on Black Lentil and Orzo Stew
  • Sara Tercero on Saucy Curry Potatoes and Chickpeas
  • PEGGY A SWANSON on Saucy Curry Potatoes and Chickpeas
  • Sara Tercero on Cooking Quinoa

betterfoodguru

Sara Tercero/Plant-based Blogger
QUICK TOFU AND GREENS SCRAMBLE Save and share thi QUICK TOFU AND GREENS SCRAMBLE

Save and share this easy meal
and follow @betterfoodguru for more

This is the easiest 15 minute plant-based breakfast ever. It is full of “meaty” seared tofu, healthy greens and veggies. 
Freezing totally changes the tofu’s texture. It transforms its usually soft texture to a more porous, and meaty one. This tofu sears well and takes on abundant flavor. For people who don’t like tofu, this is a game changer. 

The full recipe is on my blog through the link in my bio or google Betterfoodguru QUICK TOFU AND GREENS SCRAMBLE

Guys this video is an oldie but goodie. I did not change my hair.

https://betterfoodguru.com/quick-tofu-and-greens-scramble/

#tofuscramble #tofurecipes #recipeshare #frozentofu #kale #veganbreakfast #healthybreakfast #quickbreakfast #recipereels #reeloftheday #cookingreels #veganreels
ATTENTION CREATIVES! If you want to make huge str ATTENTION CREATIVES!

If you want to make huge strides in your creative business, this course will change your life! @evakosmasflores CREATIVE BUSINESS SCHOOL is open for enrollment and here is your discount code to save $50 off enrollment this week. Use code SARA50 at checkout.

Eva is such an incredible teacher and her course has enabled me to turn BETTERFOODGURU into a full time job that is both lucrative and has flexible hours. It has helped me reclaim my time and become more efficient and financially stable.

CREATIVE BUSINESS SCHOOL teaches you proven strategies to get quality work done in less time and the skills to master your finances, eliminate overwork and have a financially thriving business! 

Top reasons I love Eva’s course:

-She covers all aspects of creative entrepreneurship from finances to branding, plus work life balance) 

-The 6 class modules are broken into 33 easily digestible lessons. You can do them one at a time and watch as many times as you like. 

-You get lifetime access to the course and can learn at your own pace. I love this because you can take the course at once or do it over several months while you balance your busy life. I have taken several of her courses and they are all done this way. These have been intrinsic in my growth as a creator and taking her class feels supportive rather than stressful.

If you are ready to take control of your creative business and take your life back, click through the link in my bio and save $50 this week on enrollment with my code SARA50 at checkout!

This is a commission based partnership and I am honored to help my amazing teacher @evakosmasflores spread the word about her course that has changed my career. I cannot recommend her courses enough.

https://creative-business-school.mykajabi.com/a/2147519333/x2GFTqmT

#creativebusiness #creativebusinessschool #evakosmasflores #creativecourses #businesscourses #ugccreator #getdowntobusiness #veganblogger #contentcreator #foodphotography #foodstyling #veganfood #worklifebalance
WINTER KALE AND FARRO SALAD Save and share this d WINTER KALE AND FARRO SALAD

Save and share this delicious wintery salad and follow @betterfoodguru for more

This one is hearty, healthy and full of seasonal produce. When kale is massaged with lemon, roasted garlic, tahini and olive oil it is exceptionall. Farro has a neutral taste which goes so well with all of the flavors from Roasted Kabocha squash and Cauliflower, bell peppers and pomegranate arils. This one is the real deal. Plus this one utilizes maximum hand action in the mixing IYKYK🤣

WINTER KALE AND FARRO SALAD
* 3 tbsp olive oil extra virgin, divided
* 3 garlic cloves whole
* 3 baby bell peppers halved
* 2 cups cauliflower florets
* 8 oz farro cooked according to package and cooled
* 1 bunch kale washed, stemmed and chopped in bite sized peices
* 1 lemon large, juiced
* 1 tbsp sesame tahini
* 1/2 cup pomegranate arils
* 1/2 tsp salt
* 1 black pepper to taste
* 1 sprig rosemary torn
* 1/2 tsp garlic powder
* 1 cup kabocha squash cubed
* Preheat oven to 400 degrees
* Spread cauliflower florets, garlic cloves bell peppers and kabocha squash in a single layer on a sheet pan. Drizzle with 1 tbsp olive oil, a pinch of salt, garlic powder and rosemary. Toss with hands to distribute oil and seasoning well and bake for 20 minutes. Then let cool.
* In a large mixing bowl add the kale, remaining olive oil, lemon, tahini, salt, pepper and roasted garlic. Massage the kale gently for 5 minutes mixing all of the flavors into the kale. This is dressing the salad. Melding the ingredients together with your hands will relax the kale and produce maximum flavor.
* Add the cooked farro and mix. Then add in the roasted and cooled veggies and the pomegranite arils. (Chop the peppers first in smaller bite sized pieces)Taste for seasoning. Adjust if you like to add more salt or lemon. This salad will get more flavorful as it sits so be careful not to over salt.
For the full printable recipe head over to the blog thru the link in my bio or search  Winter Kale and Farro Salad Betterfoodguru on google.

https://betterfoodguru.com/winter-kale-and-farro-salad/

#eatingwell #veganchef #chefsofinstagram #saladqueen #veganfoodphotographer #saladsofinstagram #healthysalads
VEGAN CHOCOLATE CHIP COOKIES Save and share these VEGAN CHOCOLATE CHIP COOKIES

Save and share these wicked easy vegan cookies and follow @betterfoodguru for more

These are the best cookies I ever made. They have a chewy texture and the perfect ratio of chip to cookie. Make them in a flash with no extra equipment. Thank me later🍪

Makes 12 large cookies
Cooks in 12 minutes
Ingredients:
1 tbsp chia seeds
5.5 tbsp water
1/2 cup vegan butter melted
2 cups spelt flour
1 tsp baking soda
1/2 tsp salt
1/2 cup gf oats
3/4 cup brown sugar
1/4 cup granulated sugar
2 tsp vanilla extract
6 oz vegan chocolate chips
Instructions:
1. Preheat oven to 350
2. Make chia egg by combining chia seeds with 1.5 tbsp water and let sit while assembling the rest of ingredients
3. Melt the vegan butter in a microwave safe bowl for 25-30 second
4. In a large bowl, add melted vegan butter, brown sugar and granulated sugar and combine
5. Add baking soda, vanilla extract, salt, and chia egg and combine
6. Add spelt flour, oats and water and mix well
7. Last fold in the chocolate chips
8. On a large baking sheet spoon the cookie mixture into 12 large cookies. Give them ample room to spread while cooking.
9. Cook fro 12-15 minutes depending on how you like your cookies. 12 minutes for chewy and 15 for more crispy.

#cookies #vegancookies #easycookies #veganchocolatechipcookies #chocolatechips #enjoylife #veganchocolate #cookielover #veganrecipes #ugc #recipeoftheday #recipecreator
KALE PESTO Save, share and follow @betterfoodguru KALE PESTO

Save, share and follow @betterfoodguru for more easy recipes

This super easy blender pesto is perfect for pasta salad, savory toasts or on anything else you want the flavor to slap. It’s a great way to fool your peeps into eating some greens too!

RECIPE
Ready in 5 minutes
1/2 bunch dino kale
2 small cloves garlic
1 lemon juiced
3 tbsp olive oil
Small handful brazil nuts (or your fave nut)
1/2 tsp salt
2 tbsp nutritional yeast
Instructions:
Put everything in the blender and make it smooth

👚by @lacomidadejeremie 

#easyrecipes #pesto #blenderrecipes #pestorecipe #veganpesto #kalepesto #kale #kalerecipes #healthyeating #ugc #pastasalads #eatyourgreens #veganblogger #recipereels
GLUTEN FREE GRANOLA BAR RECIPE For this months gu GLUTEN FREE GRANOLA BAR RECIPE

For this months guest blog on @lifeextension (AD) website I tackle the best gluten free snack ideas and share this easy gf granola bar recipe!
Who knew making your own granola bars was this fun, easy and delicious!?
Head over to @lifeextension blog through the link in my bio and while you are there get $5 off your supplements order with code GURU5 at checkout!

https://www.lifeextension.com/wellness/recipes/best-gluten-free-snacks-recipes

#sponsored #glutenfree #lerecipes #healthysnacks #glutenfreesnacks #easyglutenfree #veganrecipeshare #easysnackrecipes #guestblogger #ugc #eatingwell #cleaneating #healthyrecipes
PIZZA PANZANELLA This epic pizza salad has every PIZZA PANZANELLA 

This epic pizza salad has everything you need. Save it and follow @betterfoodguru for more next level vegan food.

RECIPE:
Serves 4
Ready in 15 minutes
Ingredients:
For Croutons 
2 cups ciabatta bread cut in cubes
1 tbsp olive oil
1/2 tsp Italian seasoning
1/2 tsp garlic powder
1 pinch salt and pepper
For Salad:
2 romaine hearts chopped
2 bell peppers sliced
1/4 red onion sliced
1/2 cup black olives
6 oz vegan pepperoni
8 artichoke hearts sliced
20 cherry tomatoes halved
1 Persian cucumber sliced
1/2 cup VEGAN mozzarella 
For Dressing
3 tbsp olive oil
3 tbsp red wine vinegar
1 tbsp maple syrup
1 tsp Italian seasoning
1 small clove garlic
1 pinch salt and pepper
Instructions:
1.Preheat oven to 400. Toss bread cubes in oil, garlic powder, Italian seasoning, salt and pepper. Bake for 10 minutes until crisp on the edges.
2.Make Dressing by blending in a small blender oil, vinegar, Italian seasoning, maple syrup, garlic and salt until well combined. Reserve.
3. To a large bowl add lettuce, peppers, tomatoes, cucumbers, onions, olives, vegan pepperoni, artichoke hearts, croutons and mozzarella. Pour dressing over salad and toss. Eat immediately.

#pizzasalad #veganfood #veganrecipes #epicsalads #ugccreator #eating #cookingreels #recipereels #remix #lovetocook #veganfoodporn #panzanella
CARAWAY HOME LAUNCH AND SALE! It’s time your co CARAWAY HOME LAUNCH AND SALE!

It’s time your cookware got an upgrade! @caraway_home (AD-Affiliate) has finally launched two highly anticipated and asked for pans! The mini-fry and mini-sauce pan!🍳

Top 5 reasons you need these pans:
1. They are non-stick AND non-toxic (unlike most other nonstick pans)
2. They are gorgeous and come in so many beautiful colors to compliment any decor (I love my Sage set)
3. The non-stick surface works so well for cooking low to no oil! It really is amazing.
4. These are insanely easy to clean..even casseroles and eggs come off super easy without any scrubbing.
5. Sets come with cabinet organizers!

I love my cookware from @caraway_home and I know you will too. Get 10% off sitewide for a limited time with my exclusive link in my bio or stories . You can grab the new mini pans, new teapot, or any of their excellent cookware and bakeware. Just in time for soup and baking season!

#caraway #carawayhome #carawayambassador #nontoxicliving #nontoxichome #nontoxiccookware #sale #vegancooking #foodblogger
HERBY VEGAN RANCH Tag your ranch lovers and follo HERBY VEGAN RANCH

Tag your ranch lovers and follow @betterfoodguru for more

This herby vegan ranch is way better than store-bought. It is sweet, tangy, herbaceous and addictive. Drizzle it, dip your fave fried treats or pizza in it or just cut the bull and bathe in this nectar of the gods. Thank me later.

RECIPE
Makes about 2 cups
1.5 cups plain vegan yogurt
1 tsp pure maple
1 tsp vinegar
1 pinch salt
Copious black pepper
1/2 tsp garlic powder
1/2 tsp onion powder
4 tbsp chopped fresh herbs (combo of dill, parsley, cilantro and mint)
Instructions:
-Add yogurt, maple and vinegar to a bowl and mix until combined
-add dry spices and mix
-add herbs and mix
-Taste for salt and pepper and adjust to your tastes

#veganranch #vegandips #vegandressing #ranch #ranchdressing #homemade #scratchcooking #ugc #veganyogurt #cookingreels #recipeoftheday
Cheesy Broccoli Balls Save and share this healthy Cheesy Broccoli Balls

Save and share this healthy-ish vegan treat and follow @betterfoodguru for more

These  air-fried cheesy broccoli balls are the perfect way to eat your broccoli. They are crispy and golden on the outside and soft and cheesy on the inside. These are not your normal fried treat,  they have hidden goodies like chickpeas and broccoli that make them actually pretty good for you. Don’t tell anyone, and watch them gobble them up with abandon. Serve them with some ranch and enjoy those happy faces.

RECIPE 
Cook: air-fry for 12 minutes
Makes 17-20 balls
Ingredients for balls:
1 cup whole wheat Panko
1 tbsp ground flax
4 cups broccoli blanched and chopped small
1 cup vegan cheddar cheese
1/2 cup vegan parmesan cheese
3 tbsp nutritional yeast
1 tsp salt
1 tsp garlic powder
1 tsp onion powder
15 oz chickpeas drained (reserve aquafaba) and mashed
For coating:
1 cup whole wheat Panko
1 cup chickpea flour
Aquafaba from 1 can chickpeas

The full recipe is up on my blog thru the link in my bio or google Betterfoodguru Air-fried Cheesy Broccoli Balls

https://betterfoodguru.com/air-fried-broccoli-cheese-balls/

#vegancheese #veganrecipes #recipereel #foodcreators #ugc #plantbasedfood #airfryerrecipes #airfried #eat #cooking #friedtreats #vegancomfortfood #chickpeas #eatyourveggies
VEGAN CUCUMBER YOGURT SAUCE Follow @betterfoodgur VEGAN CUCUMBER YOGURT SAUCE

Follow @betterfoodguru for all the vegan goodies

This easy recipe goes perfect with the pita in my last reel. This one is fresh, tangy and super delicious. Bonus is it’s ready in a flash with no cooking necessary.

RECIPE
* 3 Persian Cucumbers chopped
* 1 cup Plain Vegan Yogurt
* ½ cup Vegan Sour Cream
* 1 clove garlic minced
* ½ tsp salt
* 1 tsp maple syrup
* 1 tsp italian seasoning blend
* 1 tsp fresh parsley chopped
* 1 lemon squeezed
INSTRUCTIONS
* In a bowl add cucumbers, garlic, yogurt, sour cream, lemon, maple syrup, salt and herbs.
* Mix until well combined with a fork or spoon
* Chill and eat within 3 days.

Check out this full recipe on my blog!

https://betterfoodguru.com/vegan-cucumber-yogurt-sauce/

#cucumberyogurtsauce #tatziki #vegandips #easyrecipe #veganyogurt #eatingwell #vegansnacks #creamyvegan #letscookvegan #ugc #cookingreel #recipereels
FLUFFY HOMEMADE PITA BREAD Save,share and follow FLUFFY HOMEMADE PITA BREAD

Save,share and follow @betterfoodguru for more easy recipes

You will be shocked at how easy it is to make homemade pita bread. This bread is soft, fluffy and totally delicious. Make it to eat with your favorite dips, salad or make a wrap. I promise you will love it! The seasoned oil is optional but I swear by it. It gives this pita bread an extra level of flavor that is insanely good. 

RECIPE
Makes 8 pitas
Ready in about 30 minutes
(Needs 2 hours to proof)
FOR PITA
* 1 cup warm water
* ½ cups flour 
* 2 tsp activated dry yeast
* 1 tsp turbinado sugar
* 1 tsp salt
* 2 tsp olive oil
FOR SEASONING
* 1 tbsp smoked paprika
* 3 tbsp olive oil extra virgin
*  tsp garlic powder
* 1 tsp italian seasoning

The full recipe is on my blog for printing convenience through the link in my bio or search on google Betterfoodguru Fluffy Homemade Pita Bread

https://betterfoodguru.com/fluffy-homemade-pita-bread/

#pitabread #homecooking #homemade #homemadebread #eating #cooking #learntocook #easyrecipes #fallrecipes #comfortfood #breadrecipe #scratchcooking #cookingreels #ugccreator #recipedeveloper
CREAMY ROASTED GARLIC HUMMUS Save and share this CREAMY ROASTED GARLIC HUMMUS

Save and share this easy recipe and follow @betterfoodguru for more

This insanely creamy and garlicky hummus is so easy and quick to make. Say goodbye to store bought hummus for good and try out this wicked crave-able and simple recipe.

This one is up on the blog thru the link in my bio or google Betterfoodguru Creamy Roasted Garlic Hummus

https://betterfoodguru.com/creamy-roasted-garlic-hummus/

#hummus #chickpeas #easyrecipes #plantbasedsnacks #healthysnacks #tahini #veganblogger #ugc #cookingreel #recipereels #eating #cooking #veganfoodphotographer
QUINOA AND LENTIL TABBOULEH Save, share and foll QUINOA AND LENTIL TABBOULEH 

Save, share and follow @betterfoodguru for more plant-based recipes

This plant-powered salad recipe is full of Mediterranean flavors like parsley and lemon but instead of bulgur wheat it has higher protein quinoa and black lentils! This recipe is easy and quick to make and tastes delicious and fresh. 

What you need:
-Black Lentils 
-Quinoa
-Red Cabbage
-Parsley
-Persian Cucumbers
-Cherry Tomatoes
-Zuchinni
-Extra Virgin Olive Oil
-Lemon
-salt and pepper
Instructions:
-Boil the lentils until soft (about 25 minutes) drain, rinse with cold water and drain again. 
-Cook the Quinoa according to the package and let cool
-Chop the parsley, cabbage, cucumbers, tomatoes and grate the zuchinni
-In a bowl add the lentils, quinoa, and chopped veggies and herbs.
Drizzle the olive oil, squeeze the lemon, add salt and pepper then mix until well combined.

For the full printable recipe click the link in my instagram bio or google Betterfoodguru Quinoa and Lentil Tabbouleh

https://betterfoodguru.com/quinoa-and-lentil-tabbouleh-salad/(opens in a new tab)

#salad #saladsofinstagram #tabbouleh #easyveganrecipes #glutenfreerecipes #saladqueen #veganblogger #eatyourveggies #fallrecipes #heartysalads #lentils #vegandinners #ugc #contentcreators #foodvideos #cookingreels
EASY KALE AND QUINOA SALAD Save and Follow @bette EASY KALE AND QUINOA SALAD

Save and Follow @betterfoodguru for all the hearty salads

Here is a recipe thats perfect for the changing seasons…it has kale, celery, quinoa, red cabbage, carrots, cherry tomatoes and tangy olives. The avocado, citrus and arugula blender dressing is insane. You are gonna love it!

This one is live on my blog for printing along with tons of other seasonal faves.
Go through the link in my bio or search google Betterfoodguru Easy Kale and Quinoa Salad

 https://betterfoodguru.com/easy-kale-and-quinoa-salad/

#saladqueen #veganmeals #fallsalad #seasonaleats #kalesalad #kale #plantbasedrecipes #greengoddess #easyrecipe #recipereels #ugc
SPICY CHANA DAL Save, Share and Follow @betterfo SPICY CHANA DAL 

Save, Share and Follow @betterfoodguru for more

This Indian inspired split chickpea dal is hearty, spicy and full of flavor. It’s perfect for #turmerictuesday! The weather is changing and making me crave all the cozy comfort food HBU?

RECIPE
Serves: 7
Ready in 1 hour
2 tbsp olive oil
1 pound chana dal
3 cloves garlic minced
1 onion chopped
2 tbsp chopped ginger
1 tsp garam masala
 2 tsp turmeric
2 tbsp cumin seeds
1 tsp black mustard seeds
1/2 tsp chili flakes
1 tsp smoked paprika
2 dried chiles
1 tsp salt
1 tsp coriander
3 tbsp tomato paste 
1 cup chopped cilantro

1. Soak 1 lb chana dal 1-3 hours, then rinse and drain. Put in a large pot with water about three inches above bean level and bring to a boil with 1 tsp garam masala and 2 tsp turmeric. Boil until soft around 30 minutes. 
2. In a skillet heat 1 tbsp olive oil and saute garlic, ginger and onion until browning
3. Move aromatics to one side to make room and add 1 tbsp more oil to the hot pan to “temper spices. Add cumin seed, black mustard seeds and chili flakes and cook 2 minutes until you can smell all spices toasting and then stir into aromatic mixture.
4.  Add then add tomato paste and cook for 5 mins, stirring often to caramelize then set aside off heat until chana dal are soft.
5. When dal are soft and you can squish one between your fingers, add spiced skillet contents, coriander, smoked paprika and chiles, then stir well, bring to a boil then reduce heat and simmer 15 mins until thick. Finish with cilantro.
6. Garnish with more cilantro, black pepper and chili flakes. Eat with rice and vegetables.

#veganindianfood #veganrecipes #cookingvideos #ugccreator #shortreels #reeloftheday #eating #plantbasedfoods #vegancomfortfood #veganindianfood #dal #vegansoups #spices #recipeshare
ETHIOPIAN BERBERE SPICED LENTILS Follow @betterfo ETHIOPIAN BERBERE SPICED LENTILS

Follow @betterfoodguru for more easy and frugal vegan meals

This is inspired by the incredible food from Ethiopia. If you have never tried it, run to your local Ethiopian restaurant and try a variety platter of incredible dishes that are full of distinct flavors and textures that will have you smitten like me. 

This is one of BFG’s most saved and shared recipes and I finally made it into a reel!!🎉
I have not made this recipe in a minute and it came out much spicier than before. Originally I used @mccormickspice spice berbere and this time I used @frontiercoop which was way spicier! 
It was so delicious but very spicy! Be careful🔥

RECIPE
Yield: 6-8
Ready in 35 minutes
Ingredients:
2 cup dry split red lentils
5 cups water
4 garlic cloves minced
1  onion diced
1 teaspoon olive oil
2 cups tomatoes, chopped
4 tablespoons berbere spice 
1/2 tsp cayenne pepper
1 teaspoon salt
2 tablespoons tomato paste

Full printable recipe on Betterfoodguru.com through link in bio or google

https://betterfoodguru.com/ethiopian-berbere-spiced-lentils/

#berberespice #eating #cooking #letscookvegan #lentils #veganrecipes #vegancomfortfood #globalflavors #ethiopianinspiredmeal #makeitdelicious #veganfoodphotographer #ucg #foodie
CRISPY CAULIFLOWER SALAD Save and follow @better CRISPY CAULIFLOWER SALAD 

Save and follow @betterfoodguru for easy plant-based recipes 

This is a delicious and easy alternative to potato or pasta salad. You only need 20 minutes and a handful of ingredients for this flavorful and filling salad. Try it and thank me later.

Serves 2
Ready in 20 mins
Ingredients:
1 large cauliflower cut in florets
1 tbsp olive oil
1 tbsp curry powder
1/4 tsp salt
1/4 red onion diced
1/4 cup chopped cilantro
3 tbsp vegan mayo
1 lemon juiced
1 pinch lemon
1 tsp maple syrup
* mix cauli, spices and oil in a bowl then air fry for 12 mins at 400 until crispy then let cool
*make dressing by combining vegan mayo, lemon, salt, and maple syrup
*add air-fried cauli, dressing, onions and cilantro to a bowl and mix well
*eat as is for a quickie meal or filling snack or as a side to your favorite proteins

#cauliflower #easyrecipes #recipereels #recipeoftheday #lowcarbrecipes #fitnessrecipes #veganfood #cauliflowersalad #saladsofinstagram #saladqueen #ugccreator #foodvideography #recipedeveloper
GF CHICKPEA PATTIES Save this one and follow @bet GF CHICKPEA PATTIES

Save this one and follow @betterfoodguru for all the easy plant-based goodies

These patties are the perfect companion to the TAHINI SALAD from my last reel. These are crispy on the outside and chewy on the inside, slightly spicy and super tasty. The have falafel as their inspiration but they are way simpler to make using canned chickpeas and oats. BONUS since they are air-fried they are practically oil-free

Makes 4
Prep:10 minutes
Cook: air-fry 15 minutes
Ingredients:
1 can chickpeas drained. Reserve 1/2 cup aquafaba.
3/4 cup gf oats 
1/2 tsp salt
1 tsp smoked paprika
1/2 tsp garlic powder
1 tsp ground cumin
1 jalapeno diced 
2 tbsp parsley chopped
Olive oil spray
Instructions:
1. Make Oat Flour by blitzing gf oats in a food processor or blender.
2. In a large mixing bowl add chickpeas and mash with a fork or potato masher 
3. Add smoked paprika, salt, garlic powder, cumin and oat flour and mix. Then add parsley, jalapeño and aquafaba and mix until a sticky meatball like texture forms.
4. Form mix into 4 patties.
5. Spray with olive oil and air fry for 12-15 minutes at 390 degrees until crispy on the outside.
6. Eat on a gf bun, pita or wrap of your choice with Tahini Salad.

#airfryer #easyrecipes #glutenfree #falafel #chickpearecipes #eatingwell #veganchefs #ugc #foodies #sandwiches 
#recipeoftheday #easydinner #vegansandwich
TAHINI SALAD This 6 ingredient salad condiment is TAHINI SALAD

This 6 ingredient salad condiment is the perfect addition to any sandwich, burger or wrap. It’s super fresh and so creamy thanks to my favorite tahini from @mightysesameco (AD)

You are going to love this Middle Eastern inspired recipe because it is delicious, quick to make and so versatile. Next time you are at the market look for the cute @mightysesameco squeeze bottle. Their yummy tahini is always organic, runny not cakey and has just ONE ingredient, sesame seeds.

Save and follow @betterfoodguru for part 2 of this recipe GF Chickpea Patties that are a match made in heaven with Tahini Salad.

RECIPE:
Tops 6 sammies
Ready in 10 minutes
Ingredients:
2 cups tomatoes chopped
2 Persian cucumbers
¼ red onion diced 
1/4 cup chopped parsley
1/4 cup sesame tahini
1 lemon juiced
3 tbsp water
Pinch salt
How to:
Put tomatoes, cucumbers, onions and parsley in a medium sized mixing bowl.
Drizzle with lemon juice, tahini, salt, and water. Mix until well combined
Use to top Gluten Free Chickpea Patties like I did or your favorite falafel or burgers.

#mightysesametahini #mightysesameco #tahinirecipe #tahini #middleeasternfood #tahinisalad #easyrecipe #quickdinners #ugc #makeitdelicious #wellandgoodeats #wholefoods #wegmans #cleaneating #veganblogger #saladqueen

https://betterfoodguru.com/tahini-salad/
Load More... Follow on Instagram

Newsletter

Sign Up For the BetterFoodGuru Newsletter!

Copyright © 2023 BetterFoodGuru on the Foodie Pro Theme

We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept”, you consent to the use of ALL the cookies.
Cookie settingsACCEPT
Manage consent

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
Necessary
Always Enabled
Necessary cookies are absolutely essential for the website to function properly. These cookies ensure basic functionalities and security features of the website, anonymously.
CookieDurationDescription
cookielawinfo-checbox-analytics11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Analytics".
cookielawinfo-checbox-functional11 monthsThe cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional".
cookielawinfo-checbox-others11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Other.
cookielawinfo-checkbox-necessary11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookies is used to store the user consent for the cookies in the category "Necessary".
cookielawinfo-checkbox-performance11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Performance".
viewed_cookie_policy11 monthsThe cookie is set by the GDPR Cookie Consent plugin and is used to store whether or not user has consented to the use of cookies. It does not store any personal data.
Functional
Functional cookies help to perform certain functionalities like sharing the content of the website on social media platforms, collect feedbacks, and other third-party features.
Performance
Performance cookies are used to understand and analyze the key performance indexes of the website which helps in delivering a better user experience for the visitors.
Analytics
Analytical cookies are used to understand how visitors interact with the website. These cookies help provide information on metrics the number of visitors, bounce rate, traffic source, etc.
Advertisement
Advertisement cookies are used to provide visitors with relevant ads and marketing campaigns. These cookies track visitors across websites and collect information to provide customized ads.
Others
Other uncategorized cookies are those that are being analyzed and have not been classified into a category as yet.
SAVE & ACCEPT