Texas Caviar

Need a potluck dish that everyone will love? This is it!! Standard American family tested and approved!

 Texas Caviar

2 ears of fresh corn cut off cob

2 bell peppers (1 red & 1 orange) chopped

2–3 tomatillos chopped (optional)

1 small red onion chopped

4 jalapeños seeded and minced

4 or 5 Roma tomatoes chopped

1 large clove garlic crushed

2–3 limes juiced

1/2 – 1 tsp salt

Fresh ground pepper

1–2 tsp chili powder

Sweet Vinegar Dressing to taste*

1 large avocado diced

2 cups cooked black beans


Combine everything in a large bowl and mix well. Serve with your favorite tortilla chips.

I make my own by cutting a stack of corn tortillas in half. Then quarter each half. Lay them on a cookie sheet and bake at 260 degrees for 20 minutes or until crisp.

*Sweet Vinegar Dressing                                              

Cover 1 cup pitted dates in rice vinegar for 8 hours. Blend until smooth. Add water if needed to thin and to weaken the strength of the vinegar flavor. Store dressing in a glass jar in the refrigerator.


Mediterranean Zucchini Salad

This is an easy and delicious salad that is great for hot summer days. For a Mexican flare, use black beans instead of kidney, avocado instead of olives, use Mexican seasonings and use rice vinegar instead of balsamic vinegar.


 1/2 cup quinoa or millet, uncooked185854_4391207383406_707019508_n

3 zucchini, chopped (approx. 4 cups)

1/2 cup finely chopped red onion

2 cups raw corn, fresh off the cob

2 cans kidney beans or garbanzo beans, drained (or 1 can of each)

2 cloves garlic, minced

1 red bell pepper, chopped

2 medium tomatoes, chopped

1 can black olives, finely chopped

1 cup fresh basil, chopped

1/4 cup balsamic vinegar

Sea salt and pepper


Boil 1 cup water in small saucepan. Add quinoa and cook 15 – 20 minutes until tender. Let cool. Place remaining ingredients in a large salad bowl. Mix in cooled grain and salt and pepper to taste.


Best of the Boarder Bean Dip

A perfect dip for your upcoming family gathering

 1 bunch green onions choppedBest of the Boarder Bean Dip

1 tomato (about 3/4 cup chopped)

3 cloves garlic pressed

2 T lime juice

1 T chili powder

1 t cumin

½ t salt

1/4 t cayenne

1 can each – kidney, garbanzo, pinto beans

1 can green chilies (1/2 cup)

1 cup vegan sour cream

2 avocados

Lemon or lime juice to taste

Chopped tomatoes and olives for garnish


Chop onions through cayenne in food processor. Add beans and chilies and process to desired consistency. Spread ½ the bean mixture in bottom of small casserole dish. Spread sour cream evenly over beans. Carefully spoon remaining bean dip over sour cream. Spread carefully. Mash avocados with lime juice to taste. Spread over top of beans. Garnish with tomatoes, and olives if desired.

Summer Quinoa Salad

This salad is perfect for hot summer days when you don’t want to cook. It’s fresh and light but filling.  Serve with a side of steamed greens.

 1 1/2 cups waterSummer Quinoa Salad

1 cup quinoa

1 red bell pepper chopped

1 orange bell pepper chopped

1 cucumber chopped

1 cup corn

2 tomatoes chopped

1 1/2 cups cooked garbanzo beans

1/2 red onion finely chopped

1 cup finely chopped parsley

1/2 cup fresh lemon juice

1/2 tsp Real Salt or sea salt

1 small avocado cubed


Bring water to boil, add quinoa, reduce heat and simmer 15–20 minutes until tender. Let cool for 10 minutes before adding to salad. While quinoa is cooking, combine all other ingredients.

Add cooled quinoa and mix well. Serves 6–8.

Spinach Potato Salad


From Whole Food GoodnessSpinach Potato Salad

2 pounds red potatoes cut in small chunks
water to cover
1 tsp tarragon
2 cups fresh or frozen corn
1/2 cup sliced red onion
1 red bell pepper chopped
3 cups chopped baby spinach
1 cup Sweet Mustard Dressing (see below)
1/2 avocado diced
1/2 tsp Real Salt or sea salt
fresh ground pepper

Cook potatoes in boil water for 5 – 10 minutes until potatoes are for tender. Drain well and transfer to a large serving bowl and mix in tarragon. Let cool 5 minutes. Add remaining ingredients. Mix well and server immediately.

Easy Cheezey Potatoes

From Whole Food Goodness

This is a recipe I created to satisfy my husbands love of potatoes and meet some nutritional needs all at the same time. Blending cauliflower into a creamy sauce is a “sneaky” way to get cruciferous vegetables into your kids diet….or your husbands!  Often I will substitute 2 cups of the potatoes for 2 cups of steamed broccoli. This adds even more of those anti cancer compounds.

6 cups red potatoes cut into bite size pieces

1/2 head cauliflower (keep in large florets)

    (It should be enough for 2 cups blended)

1 medium carrot cut in chunks

1/2 cup water or soy milk

1/4 cup sunflower seeds or cashews

1/2 tsp Real Salt or sea salt

1/2 tsp onion powder

1/4 tsp garlic powder

1/3 cup nutritional yeast

3-4 Tbsp lemon juice

1 bag of frozen peas thawed

Place potatoes in the bottom of a steamer basket. Lay cauliflower and carrots on top. Steam until tender. Scoop out cauliflower and carrots and blend with remaining ingredients except for peas. Transfer potatoes to a serving dish. Pour sauce over potatoes and stir in peas. Mix well and serve. Serves 4–6


Serves 6 – 8.

Creamy Potato Salad

From Whole Food American Favorites (Revised from Whole Food Goodness)

3 lbs red potatoes, scrubbed and cut into bite size pieces
Juice of two lemons
1 Tbsp apple cider vinegar
2/3 cup water
1/4 cup raw cashew pieces
1/4 cup raw sunflower seeds
1/4 cup sesame seeds
1 t mustard powder
1 tsp Real Salt or sea salt
1 bunch green onions, including some of the green
2 cups sliced celery
2 cans kidney beans, drained
1/4 cup chopped fresh dill
Cook potato chunks in boiling water to cover until tender. Drain well and rinse with cold water to stop cooking. Set aside to continue to cool.
Blend lemon juice through salt in a *strong blender on high until smooth.
When potatoes are cool, toss in onions, celery, beans, and dill. Add dressing and mix well. Chill and serve. Yields 10 cups.

*If you don’t have a strong blender such as a VitaMix or Blendtec, soak the nuts and seeds in the liquid ingredients for a few hours to soften and ease blending.

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Whole Food Goodness and Whole Food American Favorites contain a collection of my favorite high nutrient whole food plant based recipes. My recipes are unique in that they contain no extracted oils, minimal processed sugars, and limited processed grains. I use an abundance of leafy green vegetables, which are the healthiest foods on the planet and have the greatest power to cleanse, detoxify, and repair damaged cells and bring you greater health for life.

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