WFPB & SOS-free: How We Do Dinner

· Blog

This week is the final installment of our 3-part How We Do Breakfast, Lunch & Dinner with no salt, oil or sugar. So, it's dinner time!

Dinner is the lightest meal of the day for us and we like to keep it simple. It almost always centers around a (very) large salad (gotta get those greens in every meal, right?) and a good helping of veggies on it with tomatoes, onion and mushrooms being almost daily additions. What's changed about our salads at dinner now is that we top them with oil-free dressings made nuts or seeds, the whole food form of oil, rather than our old standbys that used olive oil or avocado oil.

When we want it quick and easy, we might just add frozen peas and corn to that. Or open a can of beans and add those. Last night Bill air-fried 3 tortillas and put all the salad makings on those for tostadas.

Join us to hear more.

The reason we thought to do this series again after several years is because our meals are different now that we aren't using any added Salt, Oil or Sugar in our meals and recipes. And the reason for this is that research is showing there are some real health benefits when we leave those out. So, here's a bit of a summary of what researchers are finding by going SOS-free.

Removing added salts and oils helps lower blood pressure and improve cholesterol levels, which are key factors in reducing the risk of heart disease.

By avoiding added sugars and oils, you're cutting out a lot of calorie-dense but nutrient-poor foods. This can lead to natural weight loss and easier weight management, since whole plant foods tend to be more filling and have fewer calories.

Ditching added sugars and refined carbs helps stabilize blood sugar levels, which is particularly beneficial for preventing or managing diabetes.

A WFPB diet that's SOS-free is high in fiber, which supports a healthy gut microbiome. This can lead to improved digestion and a lower risk of gastrointestinal issues.

Focusing on whole foods ensures that you're getting a wide range of essential nutrients, vitamins, and minerals, without the negative impacts of added preservatives and chemicals.

Many plant-based foods have anti-inflammatory properties. Eliminating processed foods, particularly those with added sugars and oils, can further reduce inflammation in the body, potentially leading to less pain and a lower risk of chronic diseases.

The recipe this week is a Primavera Stir Fry. One of our favorite Italian dishes has always been Primavera and this combines all the fresh Spring veggies with Quinoa rather than pasta, so it's all WFPB.

To your Amazing Health,
Connie and Bill

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Primavera Stir Fry (Serves 4)

  • 3 cups cooked Quinoa
  • 4-5 tablespoons filtered water
  • 1 red onion, sliced lengthwise
  • 2 large carrots, cut in matchsticks
  • 1 red bell pepper, cut in thin slices
  • 4 cups small broccoli florets (fresh or frozen)
  • 1½ cups cherry tomatoes, cut in half
  • 2 zucchini, cut in matchsticks
  • 1 teaspoon Italian Herbs


  • 1½ cups raw cashews
  • 1 cup water
  • 2 fresh lemons, juiced
  • 4 cloves garlic
  • 1 teaspoon onion powder
  • ½ teaspoon Mrs. Dash Extra Spicy
  • Ground black pepper to taste

Make Cashew Sauce in a high-speed blender. Add all ingredients and blend for 1 minute or more until smooth and creamy. Set aside.

In a large pan add water, onion, carrots and bell pepper. Sauté for 3-4 minutes, stirring occasionally.

Add broccoli and zucchini and cook until all veggies are tender, but still crisp, stirring occasionally.

Add tomatoes and Italian Herbs stirring well and cook for 2 minutes more.

In separate bowls, add a base of cooked Quinoa and drizzle with Cashew Sauce. Cover with Primavera Stir Fry and drizzle more Cashew Sauce on each serving.

This is so delicious, enjoy every bite.