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.

Vegetarian Shepherd's Pie

This very simple and easy recipe uses pouch mashes taters to quickly cook a satisfying and complete meal. It only takes about 10 minutes to make, yet is extremely nourishing.


1 pouch Idahoan garlic masheed potatoes
1/4 cup frozen mustard greens or spinach
1/2 cup canned black beans rinsed
1/3 can of white shoepeg corn (about 1/4 cup)
1/4 cup frozen baby carrots
4 cloves fresh garlic largely diced (optional)
2-3 tablespoons nutritional yeast

Set two cups water to boil in a medium to large pot as per mashed potato package directions. Adding greens or spinach and carrots to the water.

When pot begins to make sounds, but isn't yet at a boil at garlic, beans and corn.

Wait for pot to come to a boil.

Turn off heat. Add potato packet. Stir until thoroughly combined. Remove to cool burner and continue to stir until completely thickened.

Sprinkle hot individual servings with yeast and stir to combine.

Super filling and very tasty. Packed with nutrients.

This recipe would also work well vegan. Using plain potato flakes and soy milk. Add some extra garlic and some rosemary or basil.