Simple Veggie Sandwich

One of the things I miss from my pre-plant-based days is a really good deli sandwich.

There is no reason I can’t have a great sandwich. Meat and cheese don’t make the meal. Good bread, fresh veggies and condiments make the meal.

Veggie SandwichSimple Veggie Sandwich

There isn’t a set recipe, use the ingredients you love and have on hand. This is more of a template than a recipe anyway.


  • Good bread, you can also use wraps, naan, or lettuce wraps.
  • Condiments, I use spicy mustard and hummus. Guacamole is another good choice.
  • Greens, I used lettuce and chopped romaine. Use what you like.
  • Veggies, I used cucumbers, tomatoes and bell peppers. Artichokes, pickles and onions are good too.


Build your sandwich in any way you desire. You may want to wrap it in parchment paper if you are on the go.

Veggie sandwiches tend to be pretty messy. I usually only eat these at home so I don’t make a huge mess.

Other great lunch meal include Veggie Wraps, Black Bean Mango Salad, Chick Pea Salad and Not So Tuna Salad.

Black Bean Mango Salad

It’s summer time and that means salads.

When you adopt a plant-based diet the BIG salad is kind of a rite of passage. We aren’t talking the dinky side salads you typically found in your Standard American Diet (SAD) days. We aren’t even talking about the giant meat, cheese and oil salads you may have ordered when you were “eating healthy.”

No, I’m talking about fiber filled, colorful, BIG, flavorful and healthy salads.

Black Bean Mango Salad Vegan Gluten-Free Plant-Based

Unlike most of the recipes you’ll find here this recipe is for a single serving. Sure my kids would love most of the things in this salad but if your kids are like my kids they don’t want it all mixed together. Today, I’m telling the kids to get back. This one is all mine.

Even though this is for a single serving I prefer to build two (or three or four) at a time to eat later in the week. The only real difference is you’ll want to store the diced mango separately because it can get a little slimy.

Let me take just a moment to mention that the measurements below can be adapted to your taste. I actually added a little more of everything for the salad I ate at home. This size was perfect for work. I don’t know about you but it takes me a long time to eat BIG salads. My lunch salads need to be a little average size.

Black Bean Mango Salad Vegan Gluten-Free

Black Bean Mango Salad


  • 2-3 cups chopped romaine lettuce
  • 1/2 cup black beans, drained and rinsed
  • 1/2 cup organic corn
  • 1/4 cup diced tomato (remove seeds)
  • 1/4 cup diced onion (I prefer sweet onion or red onions)
  • 1/4 of a large mango (or half a small mango) diced.
  • diced jalapenos to taste
  • juice from half a lime
  • 1/4 cup chopped cilantro (optional)
  • 1/2 avocado (optional)


  1. Place lettuce in a large bowl then top with beans, corn, tomatoes, onion and mango*.
  2. If using jalapenos and cilantro add now. Give the salad a good stir.
  3. Squeeze fresh lime juice over the salad and stir one more time.

*Notes: If you are packing an extra salad for another day leave the mango, lime juice and avocado separate I didn’t use avocado above but I stored my mango and lime in a container. See the photo below.

Sweet and Tangy Pasta Salad is Potluck Heaven

Are you a pasta salad kind of gal (or guy)? The boys in my house love this Sweet & Tangy Pasta Salad! It’s incredibly easy and a perfect dish to share at potlucks or cookouts.

We use gluten-free pasta because of my son’s wheat allergy. This recipe can be altered based on your available ingredients. I’ve add chickpeas to make it more of a “main dish” but we usually use it as a side dish.

Sweet and Tangy Gluten-Free Pasta Salad is picnic perfect

Sweet & Tangy Pasta Salad


  • 1 8 oz package pasta (we use gluten-free spirals)
  • 1 cup cherry tomatoes, sliced in halves
  • 1/2 cup diced cucumber
  • 1/4 cup red onion, diced
  • 1 recipe Sweet & Tangy Salad Dressing


  1. Cook pasta according to package directions, set a time so you don’t over cook. You want an al dente pasta.
  2. While pasta is cooking prepare all of the veggies and salad dressing.
  3. When pasta is done drain it well and run it under cool water, drain again.
  4. Mix all veggies and salad dressing into the pasta.
  5. Refrigerate until ready to serve.


This pasta is best chilled but can tolerate being at room temperature for a little while. It would also be a good addition to a lunch box with an ice pack.

Sweet and Tangy Pasta Salad is perfect for potlucks! Its allergy-friendly and really easy to make.

This was perfect with our Vegan Barbecue Sandwiches. I definitely recommend taking this to a potluck, it will be a hit and it’s very allergy-friendly. You can also try my Potato Salad and Portobello Burgers.

Flavoring with Lemon Instead of Salt

A special thanks to Sunkist for sponsoring today’s discussion.

Do you keep a salt shaker on your table? We used to keep salt on the table until I realized my family would add salt to their food before even tasting it. Salt is a dangerous habit in America. A few years ago we cut out oil and decreased our salt consumption. We still use small amounts of salt but not near as much as before.

A few things helped us reduce our salt intake…

  1. We added other flavors and seasonings like Sunkist Lemons instead of salt.
  2. We allowed time for our palate to adjust.
  3. We bought low-sodium substitutes of some of our favorite products.

We missed salt the most in crunchy snacks. The following recipe uses Lemon instead of salt. The salt is not missed at all.

Decrease Salt by seasoning with Sunkist Lemon's

Lemon-Pepper Roasted Chickpeas


  • 1 1/2 cups cooked chickpeas (or 1 can)
  • 1 Sunkist Lemon (juice and zest, about 1/4 cup)
  • 1/2 tsp garlic powder
  • 1 tsp onion powder
  • 1/2 tsp freshly ground pepper (optional)


  1. Drain and rinse chickpeas and gently towel dry them.
  2. In a medium bowl mix remaining ingredients and stir well.
  3. Add chickpeas and allow them to marinate while oven preheats to 400 degrees.
  4. Stir regularly.
  5. Pour chickpeas into a baking pan (with sides, not a cookie sheet) covered with parchment paper.
  6. Bake for about 1 hour.

I recommend you bake for 25 minutes then stir well. Bake for an additional 25 minutes and stir again. Then bake for 10 minutes, stir chickpeas then bake for 5 minutes between stirs until chickpeas are golden brown and crisp. DO NOT BURN.


These Lemon-Pepper Chickpeas are a fun snack or a great addition on a salad. No one will guess it’s salt-free.

Decrease Salt by seasoning with lemon juice

For more inspiration on using lemon instead of salt take a look at this Sunkist S’alternative info graphic.

Flavoring with Lemon instead of saltSunkist lemons are grown in California and Arizona and available all year round. In addition to helping boost flavor and reduce sodium intake, lemons can be used in a number of ways – from household cleaning to healthy living. I always keep a bowl of lemons on my counter. I use them for cleaning, in drinks and especially in food.
season with lemon

Please take a minute and visit Sunkist to discover recipes and more information about sodium and sodium alternatives.

Which tips are your favorite?

Quinoa-Lentil Salad…A Salad that Fills You Up

Are you looking to add more salads to your menu? I can help you with that! This Quinoa-Lentil Salad will fill you up AND taste great! If you don’t have quinoa you can substitute cooked brown rice. quinoa lentil salad

I prefer to cook the quinoa and lentils ahead of time and toss this together in a few minutes. If you still need to cook your quinoa and lentils don’t worry, it only takes about 20 minutes. You can chop veggies while you wait. I add various veggies depending on what I have on hand but this is my basic recipe.

quinoa lentil salad

Quinoa-Lentil Salad

serves 1


  • 1/2 cup cooked lentils (seasoned with a little garlic and onion powder)
  • 1/2 cup cook quinoa (or substitute cooked brown rice)
  • 2-3 cups mixed greens or your favorite lettuce
  • 1/4 cup diced tomatoes
  • 1/4 cup diced cucumbers
  • 1/8 cup diced red onions


  1. If desired, heat (seasoned) lentils and quinoa.
  2. Fill a large bowl or plate with greens/lettuce/
  3. Dump lentils and quinoa over greens, then top with diced veggies.


I love this salad with equal parts lemon juice and red wine vinegar (1 Tbsp each) but it is also delicious with my other oil-free dressings. Try the popular Sweet & Tangy Salad Dressing or the new Creamy Italian Salad Dressing that my pickiest kid eats with a spoon!

For more salad inspiration check out my Salad Board on Pinterest! I’ll be adding lots of new salads and oil-free salad dressings this summer. You don’t want to miss them!

Related Posts Plugin for WordPress, Blogger...