Sweet and Spicy Tomato and Kidney Bean Salad

One of the best things about not eating meat is that you can make meals without having to actually cook anything. Just cut, combine and stir. Whether you're in a hurry, feeling lazy or just want that fresh crunch, a plant based diet gives you the freedom to cook without literally cooking. 

Especially as the weather gets warmer, it's convenient to just cut and combine. It's also surprisingly tasty to keep those fresh ingredients in their natural state. 

The textures and flavors are vibrant and exciting. 

A little salt, a little acid, some  fat, a spice or two and you're all set with a delicious meal. 

1 can dark red kidney beans
1 pint cherry tomatoes, halved
1 poblano pepper, diced
1/2 yellow onion, diced
1 long hot pepper, diced
1 serrano, minced
3 cloves garlic, minced
2 tbls olive oil
2 1/2 tsps salt
1 1/2 tsps crushed pepper flakes
1 tsp black pepper

Toss all ingredients together in a large bowl. 

That's it. You're done. Enjoy your not so hard work.

Corn and Pink Bean Salsa

This light and refreshing summer dish is sure to cool you off and to sate your hunger. It's delicious served cold over toast or warm over pasta. And best of all its simple, fast and easy.


1 can pink beans
1/3 cup frozen kale
1/2 cup frozen corn niblets
1/4 cup froze bell peppers and onion mix
1 can petite cup plain diced tomatoes
4 cloves fresh pressed garlic
1 tsp olive oil
salt, pepper, chili powder, paprika and basil to season

Heat oil in a large skillet. Add corn and saute three minutes. Add peppers and kale. Sprinkle with salt and pepper. saute three minutes more. Add garlic. Cook two more minutes. Stirring occasionally.

Add can of tomatoes and beans. Simmer to reduce liquid by 1/3.

Kill heat and stir in spices to your liking.

Chill in the fridge at least three hours to serve cold. Or serve immediately over pasta, garlic toast or rice.

For the ultimate dish top with a lower fat guacamole.


1 avocado
1/4 cup fat free Italian dressing
3 cloves freshly minced garlic
1 tsp garlic powder
1 tsp onion powder
salt and pepper

Combine all ingredients and adjust seasonings as you see fit.

Top your salsa with a heaping spoonful of your guacamole. Stir to combine and enjoy.