Chickpea Salad Sandwiches

Pile onto your favorite healthy bread, add toppings. Perfect for summer picnics!

Chickpea Salad Sandwiches (a Forks Over Knives recipe)


* 1 15.5oz can chickpeas 

* 3 Tbsp tahini* 

* 2 tsp Dijon mustard (spicy or yellow)

* 1 Tbsp maple syrup 

* ¼ cup red onions finely chopped 

* ¼  celery finely chopped 

* ¼ cup pickles (well drained) 

* 1 tsp capers (well drained) 

*  sea salt to taste

*  black pepper to taste

* 1 Tbsp roasted & unsalted sunflower seeds 

* Your favorite bread, mine is sourdough!


* Place the well drained chickpeas in a mixing bowl and mash with a fork, leaving only a few beans whole.

* Add tahini, mustard, maple syrup, red onion, celery, pickles, capers, salt & pepper, and sunflower seeds to mixing bowl. Mix together. Taste and adjust seasonings as needed.  

* Toast bread if desired, and prepare any other desired sandwich toppings (such as lettuce, tomato, and onion).

* Scoop a healthy amount of the chickpea salad (about ½ cup) onto one slice of bread, add desired toppings. 

Notes: *Tahini (like the texture of peanut butter) is a condiment made from toasted ground hulled sesame. It is served by itself or as a major ingredient in hummus. Tahini is used in the cuisines of Eastern Mediterranean and parts of North Africa. It’s delicious! 

*I like the texture of my Chickpea Salad not very mushy, so I drain everything well. If you would like yours more wet just add a little pickle juice or don’t drain everything as throughly. 

*This Chickpea Salad is also tasty on a fresh bed of salad greens!

April 15, 2020 Leave a comment


I made and brought this Cowgirl Caviar to three different Christmas parties! People love it and there are never and leftovers. Super healthy too! Enjoy.
I made and brought this Cowgirl Caviar to three different Christmas parties! It was a hit and there are never any leftovers. Super healthy too! Enjoy.
Yum! 😀

January 2, 2020 Leave a comment

Baked Spinach/Artichoke Dip

It’s All Plants So Eat Up! Yummy and Vegan.

I made this the other night when I hosted about 10 women for a Beautycounter party. It was a hit. I had never made it before but I WILL make it again! Super good and good for you! 😀


  • 400 grams soft/silky tofu (small block)
  • 3/4 cup raw cashew nuts (soaked in water overnight, then drain)
  • 1/4 cup nutritional yeast 
  • 2 teaspoons apple cider vinegar
  • 1/2 teaspoon sea salt 
  • 1 tablespoon Avocado oil 
  • 3 cups fresh spinach (turns into1 cup cooked spinach)
  • 1/2 cup artichokes, chopped
  • 1 sm/medium red onion 
  • 2 cloves garlic (minced)
  • 1/2 cup water chestnuts (chopped)
  • EVO drizzled
  • Sprinkle with paprika and/or 
  • 1/4 cup breadcrumbs mixed with 1/2 tsp EVO


1. Add the tofu, soaked cashews, nutritional yeast, vinegar and salt to a high-speed blender (such as a Vitamix) and blend until it forms a smooth puree. If the blender won’t spin, try adding a TINY bit of water (or coconut milk) at a time and use the tamper to help it along. The mixture should have the consistency of pudding. 

2. Wash 3 cups of fresh spinach, then par-boil for about 2 mins. Drain and SQUEEZE out all the water. Chop. Should end up with about a full cup.

3. Add the oil, onions and garlic to a cast iron skillet and sauté over medium heat until the onions are a caramel brown color. Add the chopped water chestnuts, spinach and artichokes, sauté, to heat through.

4. Turn off heat and add the tofu/cashew puree. Stir well and smooth out in cast iron pan. Add Breadcrumbs. Slide cast iron skillet into the oven and bake at 350 for about 15 minutes or until slightly brown on top.

5. Remove from oven. Lightly drizzle with EVO (optional) and sprinkle with paprika.

6. Serve with crusty bread, crackers or veggies.


November 18, 2019 Leave a comment