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Fresh Beet Salad

If you are wanting to add more beets in your diet, this beet salad recipe works perfectly.

Personally, fresh beets are just too ‘earthy’ for me to eat plain!  Pickled beets are pretty good, but that means eating lots of extra sugar that I would rather avoid.

So, I developed this recipe that is just the right amount of natural sweetness to mask the ‘earthy’ beet taste!

Beet Salad

Beet Salad


  • 2-3 medium sized fresh beets
  • 2 medium sized carrots
  • 1/4+ head of cauliflower
  • 1/2 can of pineapple
  • 1/3 cup raisins
  • 1/3 cup pumpkin seeds
  • 2+ Tablespoons of Vegenaise


  1. Grind all the veggies into small pieces.
  2. Toss together in medium to large bowl. Add enough juice from the pineapple to sweeten the salad to your liking.
  3. Add a couple tablespoons of vegenaise to achieve the creaminess of your choice.

I have also made this recipe using left over zucchini in addition to the other ingredients — and it turned out equally as good!



Extra Healthy Coleslaw

I love fresh raw salads!  Every year, I look forward to spring and summer when I can find wonderfully fresh organic (when possible) veggies!

And because of my love of raw veggies, I have developed numerous recipes — mostly ‘spin offs’ from popular recipes — for my veggies!!

Last week, I made this “Healthy Coleslaw” that my husband has voted as one of his favorite salads!

Healthy Coleslaw

Healthy Coleslaw


  • 1/2 head of cabbage, shredded
  • 1-2 carrots, shredded
  • 3/4 cup of small sprouts such as broccoli or cabbage sprouts
  • 1/2 cup pumpkin seeds
  • 1/2 raisins
  • Vegenaise
  • Water or alternative milk
  • 6-8 drops of stevia


  1. Mixed all the veggies, sprouts, seeds and raisins in a large bowl.
  2. Add enough Vegenaise to cover the veggies to your liking. Add a bit of water and stevia to thin and add some sweetness (the number of drops depends on the bitterness or lack of in the cabbage).
  3. Refrigerate 1-2 hours to mix flavors -- or just eat as is!

Simple to make and well liked for anyone who loves raw veggies!  Great for potlucks as well!!


Black Bean Humus

We are big black bean fans (I suppose that is partly because we are allergic to some of the other beans).  I use black beans in lots of my recipes, but none of my recipes are as famous as my husband’s black bean humus.

When Malcolm makes this recipe for potlucks, it is usually a huge success.  We have learned to print off copies of the recipe before we head out the door — because we get so many requests.

Malcolm’s Famous Black Bean Humus Recipe!

Black Beans

In Vitamix, add:
2/3 cup sesame seeds
½ cup first cold pressed olive oil
2/3 cup lemon (or lime) juice

Start SLOW to prevent splashing, build VERY slowly, up to full speed. (Makes a tahini-like mush, or may substitute ½ cup tahini instead of seeds)

Add Spices:
1 slightly rounded tsp Celtic sea salt or Himalayan salt
1 tsp ground cumin
1 T Oregon Spice salsa seasoning (available from OregonSpice.com or use any taco or salsa seasoning available)

2 cups cooked black beans or 1 can, undrained or may drain and rinse to reduce sodium
2 cups cooked garbanzos (chickpeas) or 1 can, DRAIN and RINSE

3-6 cloves garlic (peeled)
1 large handful (1/3 cup) pitted black olives
½ large or 1 medium onion, peeled (may also use or substitute 6 green onions and/or 4″ of large leek)

Add up to 1 cup water, just enough to turn the Vitamix (only need ½ cup water, if used un-drained black beans)

1 or 2 jalapenos, or ¼ cup canned jalapeno slices, or cayenne to taste

Optional variations, add to taste:
Cilantro, Basil, Green Olives, etc.

Blend well in Vitamix, transfer to container(s), refrigerate – keeps up to 2 weeks.

Great as appetizer! Serve with chips, pita bread, tortillas, bread or crackers!!

Black beans are really good for you!  They are our ‘go to’ bean for most Mexican dishes as well as this humus recipe.

For more black bean humus recipes, check out my mini website:

Easy Nutritious Vegan Black Bean Humus Recipes


Vegan Taco Salad

Vegan Taco Salad is one of my favorite salads — and favorite Mexican style dish.  This dish is high in protein making it very fulling as well as delicious.

I have seen taco salads make in numerous different ways, but most contained either meat or flour tortilla sheet — which, of course will not do!  After some experimenting, I have developed the following recipe:

Vegan Taco Salad

Vegan Taco Salad


  • Mixed Lettuce Greens
  • Several cilantro leaves, stems removed
  • 1 small Roma tomato, chopped
  • Small can of sliced black olives
  • 1/2 avocado, cut in small cubes
  • 1/4 to 1/3 cup cooked black beans
  • 1/4 cup bell pepper, optional
  • 1 green onion, optional
  • 1/4 cup cooked corn, optional
  • Several corn chips, crushed into smaller pieces
  • Ranch style dressing
  • Picanta or taco sauce


  1. Shred lettuce and cilantro into serving bowl or plate.
  2. Add remaining vegetables and beans.
  3. Pour dressing and sauce over the salad.
  4. Add crushed corn chips.

If you like your salads spicy, add some salasa seasoning.

If you like heat in your salads, add some chopped jalapeno peppers.

For the salad dressing, I make my own.  Here is my special recipe:

Fill a pint jar 2/3 to 3/4 full of grapeseed Vegenaise
Add 1-2 Tablespoons of extra virgin Olive Oil
Add 1-2 Tablespoons of coconut aminos
Add your favorite seasoning (I often use a garlic herb seasoning)

Shake jar well.  
If the dressing is too thick, add a tablespoon of two of water.

You could also add taco sauce to this salad dressing in place of the coconut aminos.



Minestrone Soup – Gluten Free and Vegan

Vegetable type soups have always been my favorite – even when I was a little girl!  The old standby, Chicken Noodle soup, was good when I was sick, but veggie soups were my favorite.

When I got older, I graduated from the ‘Campbell’ soups to Healthy Choice soups and I loved Minestrone.  Naturally, when I became Gluten Free and Vegan, I went to work to find a Minestrone soup that worked for my new lifestyle — and one that tasted good.

After a few tries, I came up with the following recipe — thick enough to eat with a fork!:

Minestone Soup

Minestrone Soup – Gluten Free and Vegan

Recipe Type: Soup
Author: Sandy Dell
  • 2 Tbsp coconut oil
  • ½ cup celery, chopped
  • 3/4 cup zucchini, sliced
  • ½ cup onion, chopped
  • 2-3 cloves garlic, pressed
  • 1 cup vegetable bouillon or liquid
  • 4 cups water
  • 1 can black beans
  • 1 can kidney or red beans
  • 1 can white beans
  • 1 can garbanzo beans
  • 1 – 14 oz. can diced or crushed tomatoes
  • ½ cup carrots, sliced
  • ½ cup marinara sauce
  • 1 tsp. Italian seasoning (or favorite mixed seasoning)
  • 2 cups baby spinach, chopped
  • ½ cups GF shell pasta
  1. Heat oil in large kettle. Sauté garlic, onion, celery and zucchini until tender.
  2. Add bouillon, water, tomatoes, beans, carrots and spices. Bring soup to a boil and simmer for 20 minutes.
  3. Next add pasta, spinach and cook for an additional 20 minutes.

Rather than add so many canned beans, I will often cook up a large batch of mixed beans (I keep several different types in my pantry) and freeze some of them for later use.  If you use this method, you will need 6 – 7 cups of cooked beans.

I have also tried this recipe with various other Gluten Free pasta.  Tastes good with any or all of them!

Of course, if you want a thinner soup, you can adjust the water accordingly.

Great soup to eat on a cold snowy day!