Black Bean and Corn Salad

Vegan Recipes


Yum, yum, yum!  This is a Tex Mex salad that can be served as an entrée.  I like bringing it to group BBQ because its healthy, filling and vegan. And if I bring it there will be at least one vegan dish that I can eat. This simple recipe only calls for the corn cooking in the microwave several minutes.  Other than that everything else is raw and easy to assemble.


  • 4 ears of corn, Kernels cut off the cob
  • 2 cans (1 lb. 13 oz.) black beans, rinsed and drained
  • 2 bell pepper chopped (red, orange, yellow or green)
  • 1 cup chopped fresh cilantro
  • 3 avocados chopped
  • 1 shallot chopped

For the Dressing:

  • 4 limes juiced
  • 1/2 cup extra virgin olive oil
  • 3 cloves chopped
  • 1 Tablespoon red pepper flakes
  • salt and pepper to taste


  1. Combine all ingredients, except dressing in a large bowl
  2. Put all the dressing ingredients in a jar so you can shake and add later if you are bringing it to a gathering
  3. Shake dressing and combine with other salad ingredients


Copyright 2017. All rights reserved.




Vegan Potato Latkes

Vegan Recipes

platedPotato latkes are a traditional Hanukkah food.  My twist in this vegan version is to replace the egg with a flax-seed egg and to develop the gluten by tossing the ingredients well. Although I still use oil, I use much less than most recipes require.  You can eliminate the oil altogether by baking the potato pancakes on parchment paper instead of frying.I like to serve them with a vegan sour cream (see separate recipe) and cut up apples.  The ultimate compliment for this recipe came from my omnivore son who loves them as much as the traditional recipe.


  • 3 pounds of potatoes (I prefer Russet but you can also use Yukon Gold)
  • 1/2 cup unbleached all-purpose flour
  • 5 Tablespoons sliced green onion
  • 3 Tablespoons unsweetened almond or rice milk
  • 2 Tablespoons cornstarch
  • 2 teaspoons kosher or sea salt
  • 1 teaspoon baking powder
  • 1 Tablespoon flax-seed
  • 2 teaspoons black pepper
  • 1 Tablespoon coconut oil
  • 1 teaspoon grape seed oil


  1. Peel and grate potatoes. I use a Cuisinart food processor with the shredding disc but you can also use a box grater.
  2. Place shredded potatoes on a dishcloth and squeeze out as much moisture as you can. You can use paper towel but heck why not save a tree?
  3. Prepare flax-seed egg by mixing the flax-seed with 3 Tablespoons of water. Let sit for five minutes. Then mix in your milk.
  4. In a large bowl combine the grated potato, green onion, milk, flour baking powder, salt cornstarch and pepper. Mix by tossing the ingredients with tongs for a full 5 minutes so the gluten has time to develop.
  5. Heat coconut and grape seed oil in a large, non-stick fry pan on medium until oil is sizzling. If you to bake the latkes, line a large cookie sheet with parchment paper and pre-heat oven to 350 degrees.
  6. Form a small ball of the potato mixture(about 1/3 cup) by hand into a paddy. Place each paddy in fry pan or on cookie. Flatten each paddy by pressing down with a spatula to about 1/3″ thickness.  Fry until the pancakes until they are a nice golden brown and then allow the other side to brown. If baking you should bake about 15 minutes each side.


  7. Serve with either sliced apples or vegan sour cream or both.



Copyright 2017.  All rights reserved.

Creamy Gnocchi in Spinach and Herb Sauce

Vegan Recipes


If you adore creamy gnocchi but want low-fat, this recipe is for you.  It’s comfort food at its finest and a great way to use fresh herbs and spinach from your garden!


  • One pound uncooked gnocchi
  •  3 cups spinach leaves (separate into 2 cups and 1 cup)
  • 1/2 cup chopped fresh flat leaf parsley
  • 4 fresh sage leaves
  • 1/2 cup canned drained small white beans
  • Juice from 1/2 lemon, about 2 Tablespoons
  • 1 orange, yellow or red pepper seeded, cored and cut into large pieces
  • 2 gloves peeled garlic
  • 1 teaspoon sea or kosher salt
  • 2 teaspoons ground cumin
  • 1 and 1/2 teaspoons paprika
  • 1/2 cup vegetable broth
  • 1/4 to 1/2 teaspoon red pepper flakes (depending on how hot you want it)
  • 1/2 cup grape tomatoes cut in half (reserve for garnish)
  • 2 Tablespoons chia seeds


  1. Preheat the broiler of your oven or toaster oven. When hot place, place pepper pieces about 3 to 4 inches under the broiler, skin side up turning when skin blackens. Using tongs put blackened pepper into a paper bag and fold down top of bag so it’s closed. Let sit.


  2. Meanwhile drain a 15.5 oz can of small white beans by placing beans in a strainer over a bowl.


  3. Put a large pot of water with a tablespoon salt on to boil. While water is heating, go out to your garden and cut fresh parsley, thyme and sage. (Obviously if you don’t grow your own and really there’s no excuse not to since you can do this easily even if you live in an apartment without a garden, buy fresh herbs from market.) Rinse off herbs if necessary. Cut roughly.


  4. Turn off pot of water and cover with a lid to keep warm. Remove peppers from bag and peel of skin.  This is a messy job particularly if the peppers haven’t been in the bag for at least 10 minutes.


  5. Add drained beans, herbs, 2 cups spinach, brewer’s yeasts, and spices to blender. Blend until a thick sauce is formed. You will have to stop the blender several times in give the ingredients a good mix.
  6. Bring salted water to a rapid boil. Add gnocchi. It cooks quickly in about two minutes. With strainer remove individual pieces that rise to the top of the water. Place in serving bowl. Don’t over cook or you’ll have a pot of mushy potato pieces that will stick into a blob.
  7. Add 2 tablespoons of thehot pasta water to sauce in blender and a tablespoon at a time.  When sauce reaches a thick, creamy consistency add to bowl of gnocchi and toss.


  8. Line bowl with remaining spinach leave and garnish with tomatoes, chia seeds and a pinch of salt.


Copyright 2017. All Rights Reserved.

Vegan Asian Summer Rolls

low-fat, Vegan Recipes

Easy Asian Summer Rolls are perfect for a hot summer night when you don’t want to use the oven.  The only cooking required is for heating the delicious peanut dipping sauce. The rolls are wrapped in rice paper with raw vegetables and vermicelli noodles. All of the ingredients can be found in major groceries stores or the local Asian Market.



  • 16 rounds of rice paper (banh trang) about 6 to 8 inches in diameter
  • 4 ounces bean or rice vermicelli (either one works well)
  • 1 cup shredded carrots
  •  2 cups mung bean sprouts
  •  2 sliced peppers
  •  2 avocados sliced
  •  1/4 cup sliced mint leave
  •  1 cup fresh cilantro or coriander leaves roughly chopped
  •  1 large cucumber, peeled, seeded and cut into strips
  •  1/2 cup chopped green onions
  •  1 Tablespoon wasabi powder

Spicy Peanut Sauce:

  • 1 Tablespoon peanut or grape seed oil
  • 3 cloves minced garlic
  • 1 teaspoon chili paste, hot sauce or red pepper flakes
  • 1/2 cup peanut butter creamy or chunky
  • 2 Tablespoons tomato paste
  • 3 Tablespoons hoisin sauce
  • 3/4 cup water
  • 1/4 cup soy sauce to serve as an extra dipping sauce if desired


  1. Cut vegetables. Soak vermicelli in warm water for 20 minutes then taste a strand to see if you like the texture.  If too crunchy drain and soak in hot water (not boiling just hot from the faucet) for two more minutes and drain.  When vermicelli is the right consistency, separate and put on a paper towel to absorb any extra water.
  2. While vermicelli is soaking, prepare peanut sauce. In a small saucepan heat oil over moderate heat until hot.  Add garlic and pepper flakes or chili paste stirring frequently to prevent the garlic from burning for about 30 seconds.  Add peanut butter, tomato paste and hoisin sauce and water, whisk until smooth. Then let it simmer of low heat stirring occasionally until it reaches desired thickness (about the consistency of ketchup). Remove from heat and cover to keep warm.
  3. Mix wasabi powder with 1 tablespoon water in a small bowl or ramekin. Let stand about 5 minutes until it forms a paste.  If it’s too runny add a little more wasabi powder.
  4. Assemble the rolls.  Fill a pie pan with warm water. Dip rice paper wrapper in water. Remove quickly. Spread flat on a large plate or cutting board.  Lay about 2 tablespoons of each bean sprouts and vermicelli  in middle of wrapper then place a couple of strips of cucumber, pepper, avocado and several carrot strip. Finallsprinkle sliced mint, cilantro and green pepper to mixture.
  5. Fold sides inward. Rub a small amount of wasabi paste on top of wrapper to seal roll. Fold bottom and roll upward until sealed. Place summer roll on plate, seam side down and cover with damp towel.  Continue making the rest of the rolls. You can serve immediately or wait up to 4 hours.
  6. Serve with bowl of peanut sauce and soy sauce on the side.tableset


Copyright 2017, All rights reserved.