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!

    Chocolate Beet Protein Smoothie

    I was looking for a new way to incorporate raw beets into my diet since I am getting a bit tired of beet juice.  That’s when I got the idea to blend up small bits of beets in my Vitamix along with my Sunwarrior Illumin8 raw, vegan protein powder. Since beets have a very mild taste, the smoothie still tasted great!

    The health benefits of beets make them essential to our nutrition intake. Beets contain powerful antioxidants that help cleanse the liver and aid the body on removing toxins. Beets also reduce inflammation in the body which can cause wrinkles, arthritis, bronchitis, pain, infections and more. Beets help our hair and skin look its best while boosting energy naturally. If you want to perform better cardio wise, drink a small amount of beet juice before you work out. The nitrates in beets expand the walls of our blood vessels giving us more oxygen to perform at higher intensities.

    Below is the recipe.  If you don’t eat beets often, beware they do change your urine and bowel movements to a pinkish color.

    Chocolate Beet Protein Smoothie Recipe

    Chocolate Beet Vegan Protein Smoothie

    Packed with organic vegan protein and the super antioxidant powers of beets.  

    • 1 Frozen Banana ((sliced))
    • 1 scoop Sunwarrior Illumin8 Protein Powder (I used the Vanilla Bean Flavor)
    • 2 tbsp cocoa powder (if not using a chocolate protein)
    • 1/2 of a large beet, peeled and chopped small
    • 1 cup Almond milk
    • 1/4 cup purified water
    1. Place all ingredients in a Vitamix or other high power blender and blend until smooth. 


    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

    Portobello Mushroom ‘Cheesesteak’ Sandwich (Vegan)

    They are probably one of the worst, processed crappy foods you can eat, but when I ate meat, I did enjoy a cheesesteak every now and then.  It’s the combination of all of the flavors and the melty cheese that I loved so much..oh and the warm toasted bread.  This re-created vegan portobello cheesesteak version hit the spot on a cold snowy day.  My husband, who does eat vegan-mushroom-cheesesetakmeat, gave it the thumbs up!

    I adapted this recipe from FoRealsLife.com

    Ingredients (this made two large sandwiches for my husband and I)

    *Use organic ingredients whenever possible

    • 4 portobello mushroom caps
    • 1  red bell pepper
    • 3 cups baby spinach
    • 1/2 of a vidalia onion or 3 shallots (that’s the kind of onion I personally prefer but I had to use shallots)
    • 1 tablespoon low sodium soy sauce
    • 1/2 tsp liquid smoke
    • 1/8 tsp black pepper
    • 1 tsp oregano
    • 1/4 teaspoon salt
    • Daiya shreds in pepperjack or mozzarella (I used pepperjack for a little kick)


    Slice mushrooms very thin. Heat them in a nonstick pan and stir them around for a few minutes, dry.  After they brown a little and soften, add in the soy sauce and liquid smoke.  Stir around for another minute or so then set mushrooms aside in a bowl.  Preserve some of the liquid in the pan to add flavor to the rest of the ingredients.

    Add the sliced onion and peppers to the pan. Stir in oregano and salt.  Cook until soft.  If they start to stick to the pan, add a tiny bit of water and stir.  Once soft, transfer to a bowl.  Reserve the liquid for the spinach.

    Finally add the spinach to the pan and cook on low-med heat until spinach wilts down.

    Slice bread open but not apart.  Add a little vegan mayo to the top if you want and assemble onions, peppers, spinach and mushrooms on the bottom portion of the bread.  Sprinkle with the Daiya shreds and place in the oven under the broiler (on low) for about 30 seconds just to melt the cheese.  Don’t leave it in there for two long or else your bread will burn.  Almost happened to me 🙂

    We topped ours with ketchup.  Add any other fixings you like and enjoy!

    Follow me on Instagram for more yummy vegan recipes as well as  occasional dog and cat pics! @naturalnutritionist

    Vegan Lasagne with Tofu Ricotta and Cashew Creamed Spinach

    You’ll also need:

    • 1-2 boxes lasagna noodles of choice ( I used whole wheat. Buy two boxes just to be safe…I used a very large lasagna tray when I made mine so I would have plenty of leftovers)
    • Your favorite marinara sauce (I use Wegman’s tomato basil flavor bc it is vegan)
    • 1 package Daiya mozzarella shreds or Follow Your Heart vegan mozzarella

    vegan-cream-spinach-lasagnaTo Make the Sun dried tomato tofu ricotta:

    • 1 container firm or extra firm tofu, drained
    • 1 tbsp lemon juice
    • 2 tsp dried basil
    • 1/2 tsp salt
    • 1/2 tsp powdered garlic
    • 1/2 tsp onion powder
    • 2 tbsp nutritional yeast
    • 3-4 tablespoons (depending on how much you like the flavor) sundried tomatoes

    Put everything in your food processor, pulse until all combined. Set aside and make the cream spinach.

    For the cream spinach:

    • 2 tsp olive oil
    • 1/2 medium onion, finely chopped
    • 4 cloves garlic, minced
    • 1 tbsp all-purpose flour
    • 1/2 cup cashew nuts, blended with 1/2 cup of water until very smooth and creamy and then set aside. (tip I let my cashews soak in very hot water for about 10 minutes before blending–makes them easier to blend)
    • 8 ounces of frozen, chopped spinach, thawed in the microwave
    • Salt and pepper to taste

    Heat the oil in a saucepan and add the onion and garlic. Saute over medium heat until the onions turn translucent. Add the flour. Cook, stirring, about two minutes until the flour glistens. Add the cashew cream and stir well. Add the thawed spinach and continue cooking about two minutes. If the mixture is too thick, add some water. Add salt and ground pepper.

    To assemble the lasagna:

    Start by pouring sauce all over the bottom of your lasagna tray and make sure it is covered nicely.  Then, add your noodles until the bottom is covered.  Add marinara sauce on top of those noodles, then add 1/2 of the sundried tomato tofu ricotta.

    Add more noodles on top of that.  Then add 1/2 of the cream spinach mixture. (no sauce on this layer)

    Add more noodles on top of that.  Add marinara sauce then the other half of the tofu ricotta.

    Add more noodles then the other half of the cream spinach.

    Add more noodles then cover the top layer with sauce completely. Cover your tray tightly with tin foil and bake at 400 degrees for 30 minutes, then remove the tin foil and add your shredded cheese to the top and bake another 15-20 minutes until you feel the noodles have softened.

    That’s it 🙂

    Vegan Arugula Basil Walnut Pesto Recipe

    vegan-arugula-basil-walnut-pestoTurn any simple pasta dish into a colorful and flavorful entree in minutes with this amazing, vega Arugula Basil Walnut pesto recipe.  The greens provide life enhancing, cell-protecting antioxidants and the walnuts provide a beautiful dose of healthy fat, protein and vitamins.  This pesto will make you glow from the inside out.

    Serve over any pasta dish, use as a dip for raw veggies or jazz up cooked veggies.  It’s so versatile with multiple uses. I also mix in sun dried tomatoes and whatever green veggies I have in the house.

    Vegan Arugula Basil Walnut Pesto Recipe

    In a food processor pulse together:

    3 cups fresh arugula
    3/4 cup chopped walnuts
    1/3 cup fresh basil leaves (or more if you want more basil flavor to shine through )
    1.5 teaspoons minced garlic (or 3 fresh cloves)
    3 tsp grated lemon zest (pain in the ass but worth it)
    6 tablespoons water

    After it’s all incorporated slowly pour in 6 tablespoons olive oil. Taste. Add salt and pepper as needed. (I do about 1/2 – 3/4 tsp salt.

    10 Awesome Reasons to Go Vegan

    There is a huge misconception out there that following a vegan diet is very limiting, depriving and extreme.  It’s actually just the opposite!  There is TONS of amazing things to eat on a vegan diet, you won’t feel deprived in any way shape or form AND when you compare the overwhelming statistics about heart disease caused by a western diet…I don’t think it’s extreme at all!

    There is absolutely no disputing the fact that our country’s rising death rates from heart disease, cancer, stroke, diabetes and other illnesses is directly related to the diets we follow that are heavy in animal products.  The countries that eat the least amount of meat and dairy have the lowest rates of heart disease.  Period.

    When people become sick, they will spend any amount of money on prescription drugs that cause awful side effects.  Even undergo invasive surgeries.  And following a vegan diet is extreme????  A diet centered around plant based foods is good for you, good for the environment and good for animals.  Here are ten awesome facts about a vegan diet: (these facts were compiled by theflamingvegan.com)

    1. Grain that is used to feed livestock for meat production could feed 1.3 billion people. Think of all the world hunger problems that could solve!
    2. Following a vegan diet could help put an end to drought problems and provide more clean drinking water in poverty stricken countries. It takes 2,500 gallons to make just one pound of meat. On the other hand, it only takes 25 gallons of our valuable water to grow one pound of wheat.
    3. Most cases of food poisoning (up to 80%), are due to infected meat.
    4. Reports that vegans are healthier are not myth-based. According to the American Dietetic Association (ADA), people who follow a vegan or vegetarian diet tend to display lower blood cholesterol, lower blood pressure, less chance of getting colon and prostate cancer, and a decreased rate of Ischemic Heart Disease.
    5. Shockingly, every hour in the United States 500,000 animals are killed for their meat.
    6. Although we are consuming far too many antibiotics for our own health, (about 3 million pounds annually in the U.S. alone), animals receive even more. Livestock are fed up to 17.8 million pounds a year, and this number could actually be less than what is really being given to them since farmers are not required to report this number. The antibiotic tainted flesh and fluids from these animals end up on our plates and in our cups.
    7. Acres upon acres of forests can be saved with a vegan diet. Forests are wiped out so that the land can be used for crops to feed animals…not humans! Every year, just one person who sticks to a vegan or vegetarian diet will save an entire acre of trees.
    8. By not eating meat, you’re also helping to ease the problem of pollution. The global livestock industry produces more greenhouse gas emissions than all cars, planes, trains and ships combined!
    9. A vegan diet can prevent and reverse heart disease as bad cholesterol only comes from animal products.
    10. Vegan foods are frequently lower in calories which means you can generally eat larger portions for less calories.

    Start The New Year with Our 7 Day Vegan Cleanse

    There’s more at the end of your fork than just that bite of meat. Every time you sit down to a plate of chicken, eggs, beef, or dairy products, you are consuming mass produced antibiotics, arsenic, synthetic sex hormones, carcinogens, bacteria such as E.Coli, campylobacter, listeria, dioxins, and a host of other toxins that can cause serious health problems in humans.

    This January, let’s start to wipe the slate clean and flush our cells of these harmful agents.  Instead of waiting to see what 2017 has in store for you, take control of your own health and be proactive to ensure you do whatever is necessary to preserve your health.

    7 Day Vegan Detox Cleanse

    vegan-detox-cleanseOur 7 day vegan cleanse is your starter kit to living a life with less dependency on tainted animal products.  Can you imagine feeding yourself, your spouse or your child arsenic?  How about a mouth full of synthetic sex hormones?  Drugs, antibiotics and artificial hormones are administered to factory farmed animals and their flesh and bodily fluids ultimately end up on your plate/in your cup with the same.  Many people shy away from a vegan or even vegetarian diet because they think it will be too restrictive, boring, expensive, complicated or just don’t know where to start.  That’s where our holistic nutritionist, Stacey Albert, steps in.

    Stacey’s 7 Day Vegan Cleanse will provide you with a map for 7 days with a minimum of 3 options for each meal (breakfast, snacks, lunch and dinner).  You will always have a ‘simple’ option for every meal. A simple option means there is VERY LITTLE prep work to make the meal.  No fancy recipes to follow.  On the other hand, you will also have the option to cook delicious recipes and explore a new way of preparing food without the use of animal flesh.  That means no worries of salmonella, listeria, or E.Coli on your countertops, hands or in your sink.  All fresh food made from plants that provide protein, vitamins, minerals, nutrients, and most important of all….TASTE!

    So what happens when you purchase the cleanse?  Stacey will email you the 7 day meal plan that also includes your shopping lists and recipes.  You will have around the clock support from Stacey to help you with the process.

    To purchase the 7 Day Vegan Cleanseclick here.

    Questions? Fill out the form below and Stacey will contact you.

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