Three Bean BBQ Salad

This salad is so easy and satisfying and makes enough to last a few day (depending on the size of your group). I put this on top of Baked Potatoes, Rice, Sweet Potatoes or on it's own. Delicious!

The other great thing about this salad is that you can use just about any combination of beans including cooked green beans. We have some picky eaters in our house so I go easy on the mustard and onion.

Make sure you choose a BBQ sauce that is oil free and low in sugar. You can always make your own BBQ sauce if you feel inspired.

As always- let us know how yours turns out.

Three Bean BBQ Salad


  • 1- 15 oz. Black beans, canned, drained & rinsed
  • 1- 15 oz.  Pinto beans, drained and rinsed
  • 1- 15 oz.  White beans, drained and rinsed
  • 1/2 Cup Sweet Onion, Diced
  • 1 Stock of Celery, Diced
  • 1 Red Bell Pepper, Diced
  • 1/2 Cup BBQ Sauce, Oil Free
  • 2 teaspoonsDijon Mustard
  • Salt (Optional) to taste


1. Place beans in a large bowl. Add vegetables and mix well. Add remaining ingredients and toss again to mix. 

Potato Salad

Potato Salad is one of those dishes that people have a strong set of opinions on. It usually has to do with how they had it growing up. I don’t really remember my mother making Potato Salad but I do remember having it at Church Pot Luck dinners and other group events. Where I grew up the “mayo” was really Miracle Whip which I still don’t understand the miracle of it, it’s not even Vegan! 

For this recipe I did not peel the potatoes. You can but it’s a matter of preference plus you can be lazy and say it’s good for you since there are loads of good vitamins in the skins! Also you really shouldn’t worry about cutting the potatoes uniformly as different sized pieces will help with the creaminess of the dish, but obviously you don’t want the pieces to big or it’s hard to eat.  Try not to overcook the potatoes or they fall apart when you mix in the other ingredients. In this recipe, the Cashew Cream acts as the “mayo”. I used 1/2 Cup but then added 1 Tablespoon more because I felt it needed a bit more moisture. As for the Salt- this is again a personal issue. I added about 1 1/2 teaspoons at the very end. Remember that the Capers and Relish have saltiness so be sure to taste before you add (and take a big bite so you get a good taste!), start with a little and add as needed. Potato Salad, like many things, is usually better on day 2 so make it ahead of time. 

Potato Salad

Yields Approx. 5 Cups


  • 2 lbs Potatoes (combo of red & gold) diced
  • 1/4 Cup scallion, sliced
  • 1/2 Cup Cashew Cream (see Recipe in Pantry)
  • 1 Tablespoon Chopped Jalapeno Peppers (Jarred, deli style)
  • 3 Tablespoons Capers, chopped
  • 2 Tablespoons Dijon Mustard
  • 3 Tablespoons Sweet Relish
  • 1 Tablespoon Lemon Juice
  • 1/4 Cup Fresh Parsley, Chopped
  • Salt to taste


  1. Dice the Potatoes (*see Pro tip), then boil until a fork can pierce them (do not over cook). Drain and spread on baking sheet(s) and allow to cool completely (you can do this a day ahead .
  2. Mix the remaining ingredients together. Gently fold the potatoes into the Cashew cream. Adjust the seasoning and serve.

*Pro Tip: Dice the potatoes in different sizes- this will make it so the smaller ones get crushed up a bit during the mixing process and helps with creaminess.

Watermelon Poke Recipe

We're sad to see summer end so we are finishing off the summer by sharing this Watermelon Poke recipe. This is perfect for the Labor Day pot luck dish or a great stater for a nice meal. 

Although we use the term Poke loosely(normally known as a raw fish salad). The chunks of bright red watermelon resemble the traditional tuna. 

Watermelon is an unsung hero for good health. Although watermelon is approximately 90% water, it is packed with vitamins A, B6 and C, lots of lycopene, antioxidants, potassium and amino acids. These amino acids promote blood flow, leading to cardiovascular health and improved circulation. 

This recipe is Vegan, Oil Free and Gluten Free.

Watermelon Poke Recipe

Serves 4


  • 1 Small seedless Watermelon, Large Dice 
  • 1 Pack Soba Buckwheat Noodles 
  • 1 Avocado, Diced 
  • 1/4 Cup Sliced Scallions 
  • 1 Tablespoon Black Sesame Seeds
  • 1/2 Cup Rough Chopped Macadamia Nuts

Pickled Radish

  • 1 Tablespoon Kosher Salt
  • 1/4 Cup Organic Sugar 
  • 2/3 Cup Rice Wine Vinegar 
  • 1 Bunch Radish (cleaned and sliced Thinly)

Ginger Tamarind Dressing

  • 2 Tablespoons Grated Ginger
  • 1 Teaspoon Tamarind Paste 
  • 1/4 Cup Tamari Sauce (or soy sauce)
  • 2 Tablespoons Rice Wine Vinegar
  • 1 Lime (zest and juice)
  • Hot Sauce to taste


  1. For the pickled radish: Mix the rice wine vinegar with the sugar and kosher salt. Add the sliced radishes to the pickling liquid. Let stand for 30 minutes but not longer than an hour. 
  2. Bring a pot of water to a boil. Add the soba noodles, cooking per the direction on the package. Once cooked, drain and rinse the noodles under cold water.
  3. For the dressing: Combine the grated ginger, tamarind paste, tamari sauce and rice wine vinegar, lime juice and zest and hot sauce to your taste. Mix well.
  4. Combine half of the dressing with noodles.
  5. Peel and dice the watermelon into a large dice. Toss the watermelon with the remaining dressing. 
  6. Place a nice mound of noodles into a bowl, top with the diced watermelon. Sprinkle the rough chopped macadam nuts on top and around the watermelon. Then add the diced avocado and the pickled radish around the watermelon. Finish the dish with sprinkling the black sesame seeds and he sliced scallions.

Waldorf Sald

Waldorf Salad has been one of my favorites for years and this is an easy to make, dairy free (Vegan), version of the Classic. 

The original recipe was made with just 3 ingredients: apples, celery, and mayonnaise. Over time, walnuts made the team and it’s become a classic combination. We've added Grapes and Parsley to round out the flavors. 

It would be easy to simply use Vegan Mayo but I prefer to make a dressing that is oil free. Check it out and let me know how yours turns out.

Waldorf Salad Recipe


2 Cups Bib Lettuce 

1/2 Cup Celery, diced

1 Cup Apple, diced

1/2 Cup seedless Grapes

1/4 Cup Walnuts, Roasted

1/4 Cup Flat Leaf Parsley


  1. Chop or tear the lettuce into a large bowl. Add celery, apple, grapes, walnuts & parsley.
  2. Add the dressing and toss to coat.


3 oz. Silken Tofu

1/2 Cup Cashews, Soaked (4 hours)

1 Lemon rind- grated

1 Lemon Juiced

2 Dates- Medium size

1/2 Cup Water

1 Tablespoon Apple Cider Vinegar

1 Tablespoon Miso- Yellow light


  1. Add all ingredients into blender.  Blend until smooth.

Serves 2