White bean salad sandwich (vegan)

This is a good vegan replacement for a chicken salad sandwich.  The beans pack protein, fiber and iron.  Fresh herbs and lemon juice provide plenty of flavor.  I make my sandwich with chardonnay dijon mustard but a drizzle of balsamic vinaigrette would also work well.  This is an easy gluten free lunch if you just use your favorite gluten free bread or wrap.

Here’s the recipe for the vegan white bean salad sandwich.  Enjoy!

White Bean Salad Sandwich Recipe – Vegan

This is a great vegan replacement for chicken salad.  Using white beans, chick peas, vegan mayo and some herbs, this has a filling texture and great taste!

  • 1 can small white beans (or any white bean)
  • 1 can chick peas
  • 2 tablespoons vegan mayo
  • 2 teaspoons dried parsley
  • 3 teaspoons dried chives
  • 1 teaspoon dried dill weed
  • 2 tablespoons lemon juice
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper

Rinse and drain beans and chickpeas. Add all ingredients to food processor. Pulse until smooth but still a little chunky.

    Buffalo Cauliflower Recipe – Vegan

    It’s a no brainer that hot sauce + ranch sauce = mouthwatering delight.  This tasty combination is most often ordered up in the form of chicken wings and provides no nutritional value.  Switching to buffalo cauliflower bites instead of wings packs the same great flavor while providing you with the amazing health benefits of cauliflower.

    Check out the recipe below for Buffalo Cauliflower AND a simple vegan ranch dressing.  But, before you do, take a look at some of the top health benefits of cauliflower:

    • Cauliflower is a member of the cancer-fighting cruciferous family of vegetables
    • Contains the sulfur compound Sulforaphane which improves blood pressure and kidney function
    • Helps reduce inflammation within the body
    • Aids your body’s natural detox

    And so many more!  Try the recipe below and let me know how you like it 🙂

    Buffalo Cauliflower Bites

    • 1 head cauliflower (cut into bite sized pieces)
    • 1/2 cup gluten free flour
    • 1/2 cup filtered water
    • 1 teaspoon garlic powder
    • 1/2 teaspoon salt
    • 1/4 teaspoon pepper
    • 2 tablespoons Earth Balance vegan butter, melted
    • 2/3 cup favorite hot sauce
    1. Preheat your oven to 450 degrees. Line a large baking sheet with tinfoil and spray with non-stick spray.

      Put your bite sized pieces of cauliflower in a very large bowl (preferably a tupperware that has a lid but not necessary). In a mixing bowl, whisk together the flour, water, salt, garlic, pepper. Pour the flour mixture over the cauliflower, cover container with lid and shake vigorously to toss the cauli and coat evenly (set the container aside you will need it again).

      Spread onto baking sheet evenly.  Bake for 15 minutes, flipping half way through.

      Combine the melted butter and hot sauce.  After 15 minutes of baking, put your cauli bites back in your tupperware container and now pour the melted Earth Balance and hot sauce over the cauli. Cover and shake to coat evenly.  Put back in the oven and bake another 25 minutes.  Check to make sure they aren’t burning but you want them a little bit crispy. 

      See below for ranch dressing recipe!

    This recipe is from RealHouseMoms.com


    Homemade Vegan Ranch Dressing Recipe

    • 1 cup Mindful Mayo
    • 1/4 cup almond milk
    • 1 teaspoon garlic powder
    • 1 teaspoon onion powder
    • sprinkle salt
    • dash pepper
    • 1 tablespoon apple cider vinegar
    • 2 teaspoons dried parsley
    • 1/4 teaspoon dill-weed (I use a heaping 1/4 teaspoon because the dill make it taste amazing!)
    1. Whisk ingredients together in a bowl and enjoy 🙂

     This recipe is slightly modified to fit my taste from its original version on TheSpruce.com


    Ceviche Bean Salad Recipe – Perfect for Meatless Monday in Summer

    This vegan ceviche bean salad has all of the fragrant flavors of a Mexican summer night.  Fresh lime juice, chopped coriander, red onion, cucumber and more come together to make this simple salad the perfect accompaniment to a Mexican Meatless Monday or any Mexican dish.


    I’m usually lazy and use lime juice from concentrate- but for recipes like these, it’s completely worth it to use fresh lime juice. It makes a huge difference.  I have one of those little hand-held things that you squeeze together to juice the lime. It’s simple and you’ll love the fresh taste.

    This recipe was slightly modified from the original recipe in The China Study Cookbook.

    Vegan Ceviche Bean Salad Recipe

    This vegan ceviche bean salad recipe brings together the fresh flavors of cilantro, lime juice, red onion, cucumber and more.

    • 1 15 oz can small white bean (Any bean would work)
    • 1 small red onion (if using a larger red onion, only use about 3/4 of it, or to taste)
    • 1 medium cucumber, peeled and diced
    • 2 medium tomatoes
    • 1/4 cup chopped fresh cilantro (or more to taste)
    • 1 avocado (If you don't have a ripe avocado- omit avocado and instead top salad with a tablespoon of store bought guacamole)
    • 2 limes- juiced
    • Pinch pink sea salt and pepper
    1. Combine onion, cucumber, tomato and cilantro in a medium sized bowl.

      Mix in beans, avocado and lime juice.

      Add salt and pepper to taste..

      Ready to serve!

    White bean, sundried tomato and herb veggie burger

    If you’re tired of bland veggie burgers, give this vegan, gluten free white bean burger a taste.  The sundried tomatoes add a touch of sweetness while the parsley and especially thyme add a fresh, herbed flavor.  I had mine on an Ezekiel English Muffin with roasted red pepper vegan mayo spread (I included the recipe for that as well), but you could opt for a low carb option and serve this over a huge green salad with lots of veggies. The Ezekial English Muffin adds an extra 8 grams of protein.

    White Bean, Sundried Tomato and Herb Veggie Burger

    Vegan, gluten free white bean burger with sundried tomatoes and herbs. 

    • ½ Vidalia onion (, chopped)
    • 1.5 teaspoons minced garlic
    • ¼ cup sundried tomatoes ((packed in oil))
    • 1 can small white beans
    • ½ cup plus 2 tablespoons oats ((gluten free if needed))
    • ¼ cup chopped fresh parsley
    • ¼ teaspoon thyme
    • ¼ teaspoon salt
    • Sprinkle of fresh black pepper
    • ¼ cup breadcrumbs ((gluten free if needed))
    1. Place chopped onion, garlic and sundried tomatoes in food processor. Pulse 5-6 times. Scrape down sides and make sure no large pieces of onion remain. Pulse another 1-2 times if needed.
    2. Add remaining ingredients EXCEPT the breadcrumbs. Pulse together until a sticky mix is formed. Be careful not to over-process but it all should be well combined.

    3. Remove mix from food processor and transfer to a bowl. Fold in breadcrumbs gently.
    4. Using a 1/3 cup measuring cup, scoop out mix and form patties. Cook on medium heat about 3 minutes per side.
    5. Serving suggestion: Top with roasted red pepper mayo spread: In a blender, combine ¼ cup roasted red peppers with ¼ cup vegan mayo of choice. Blend until incorporated.

    6. Approximate calories (excluding bun and mayo)
    7. Per Serving: Cals: 93/ Carbs:18/ Fat: 1/ Protein: 5/ Sodium: 243/ S

    Chocolate Banana Peanut Butter Oatmeal Recipe

    recipe-chocolate-banana-peanutbutter-oatmealKids love something sweet for breakfast (and let’s be real – so do we!).  It’s time to ditch the flavored, packaged oatmeal that can be loaded with sugars, sweeteners, artificial colors and other junk.   It’s so easy to make your own, homemade flavored oatmeal for the kids and yourself!

    Here’s a recipe we made this morning to satisfy our craving for something sweet (at 6:30am!)

    All Natural, Chocolate Peanut Butter Banana Oatmeal – No Sugar Added


    • 1/4 cup quick cook oats
    • 1/2 cup water
    • 1 tablespoon all natural peanut butter
    • 1 teaspoon cacao powder (or cocoa for kids- the cacao powder may be too bitter)
    • 1/2 banana sliced

    Just combine the oats and water first and zap it in the microwave for 55 seconds.  Then add the rest of the ingredients. I also added a splash of almond milk to mine.

    No sugar, no additives, no crap.  All natural goodness that tastes good and is good for you!

    Gluten Free Quinoa Peanut Butter Brownies

    These gluten free brownies are made with quinoa and peanut butter.  Just made them tonight and right now I’m fighting back the urge to go eat the entire tray!  They came out really moist and delicious and even passed a taste test from Eddie – the typical caveman who loves meat and potatoes!
    gluten-free-browniesThere is NO sugar or oil in these brownies and being that they are made without gluten- they won’t cause the roller coaster of inflammation that occurs in your body from eating sugar, gluten, wheat, white flour, etc.


    (this recipe was originally from Melissa King’s MyWholeFoodLife.com but I modified it slightly to swap out the almond butter for peanut butter- check her out for other great recipes!)


    • 1 1/4 cup cooked quinoa
    •  1/2 cup cocoa powder
    • gluten-free-brownies1/2 cup maple syrup
    • 2 eggs
    • 1/2 cup all natural peanut butter
    • 1/3 cup unsweetened applesauce
    • 1/4 cup coconut oil
    • 1/2 cup chocolate chips
    • 2 tsp vanilla extract
    • 1/2 tsp sea salt


    • Preheat oven to 350.
    • Put all ingredients in a blender except chocolate chips.
    • Blend until smooth.
    • Pour mixture into a parchment lined or greased baking dish. I used an 8×8 dish. Sprinkle chocolate chips on top.
    • Bake for about 30-40 minutes.
    • Wait until the brownies have completely cooled before removing them from the pan and cutting into squares.

    Store these gluten free quinoa brownies in the fridge in an air tight container. They should last 7-10 days. They can also be frozen for longer storage. Enjoy!