The Most Common Question I Get: "What Should I Have for Dinner, Nastya?" While I often answer that there is no perfect diet for everyone — or even one universal diet for a single person throughout their life — I’ll say this about dinner: vegetables. Non-starchy vegetables, preferably ones that don’t grow underground, avoiding root vegetables. Beyond that, the variations are endless. The most suitable answer for everyone? Cooked vegetables, but in a way that preserves nutrients! That means al dente — slightly raw inside. Heat always affects the nutritional value, so let’s keep some of it fresh, crunchy, and enzyme-rich. Enzymes, the natural digestive aids, are found only in fresh, uncooked foods.
- 1 large bunch of green beans
- 1 small broccoli (or 1/3 of a standard head)
- 5–10 kale leaves
- 4–5 garlic cloves
- 2–3 cm fresh chili
- olive oil
- 2 eggs
- 100 g tofu or tempeh
- sesame seeds
- salt
- soy sauce (preferably dark, thick, and gluten-free, if possible; optional)
- nutritional yeast (optional)
- seeds or nuts (optional)
If you skip the eggs and add more nutritional yeast or lecithin flakes at the end, you’ll have a balanced and complete vegan dinner.
In a large skillet, heat cold-pressed olive oil. Add sliced garlic and chili and cook over medium heat for 1–2 minutes until the aroma intensifies. Add green beans cut into 3–5 cm pieces. Next, add broccoli florets, chopped kale, and then tofu. Stir everything together and cook for 1–2 minutes. Lightly season with salt or drizzle with soy sauce, sprinkle with sesame seeds, and crack in 2 eggs. Cook for another 3–4 minutes, stirring vigorously until the eggs are fully cooked and coat the other ingredients.
Before serving, sprinkle with nutritional yeast (hello, B vitamins!) and, if desired, top with nuts or seeds. Adding sprouts is also a great option.
If you skip the eggs and add more nutritional yeast or lecithin flakes at the end, you’ll have a balanced and complete vegan dinner.
In a large skillet, heat cold-pressed olive oil. Add sliced garlic and chili and cook over medium heat for 1–2 minutes until the aroma intensifies. Add green beans cut into 3–5 cm pieces. Next, add broccoli florets, chopped kale, and then tofu. Stir everything together and cook for 1–2 minutes. Lightly season with salt or drizzle with soy sauce, sprinkle with sesame seeds, and crack in 2 eggs. Cook for another 3–4 minutes, stirring vigorously until the eggs are fully cooked and coat the other ingredients.
Before serving, sprinkle with nutritional yeast (hello, B vitamins!) and, if desired, top with nuts or seeds. Adding sprouts is also a great option.
