Meat Free Monday: Quick and Fresh-ish Salsa Bean Dip

This is an easy, quick, and fresh tasting dip, great for a party when you want something vegan that doesn’t seem too out of place.


  • 1/2 red onion
  • 1 red or yellow bell pepper
  • 1 can corn kernels
  • 2 cups salsa
  • 2 cans fat free refried beans (make sure they don’t have any lard or pork fat).


  • Dice the bell pepper and onion 
  • Mix the corn, 1 1/2 cups salsa, and onions into the refried beans.
  • Microwave the whole thing on 70% power for 8 minutes, rotating at least once.
  • Then pour the remaining 1/2 cup salsa onto the top of the dip to give it a pretty red top. 

Serve with tortilla chips, and enjoy.

Meat Free Monday: A Little Sandwich

That’s a raw red onion, leftover broccoli, and kernel corn sandwich with Vegannaise and Pickapepper hot sauce, on the best bread ever baked, my Mom’s homemade whole wheat.

The broccoli was already cooked firm. The corn was canned. I toasted the bread and microwaved the veggies for 30 seconds.

It was simple and thrown together, but I liked it.

Meat Free Monday: V for VeganDressing

Remember remember the 25th of December

The vegan cornbread dressing’s hot

I see no reason in this merry session

The dressing should be forgot

Okay,  so I didn’t exactly cook this while wearing a Guy Fawkes mask, but I did mark it to differentiate it from the other cornbread dressings at our family gatherings. 

I used the same recipe I used at Thanksgiving, ChefMom’s vegetarian cornbread dressing. I still used Food52’s  vegan cornbread recipe as my base. 

But I modified the dressing a little. Last time, we were a bit put off by the strong sage flavor, so I eliminated the extra sage from the recipe (the poultry seasoning already has sage in it).

But the biggest change was the incorporation of biscuits into the mix. My grandmother’s recipe used half cornbread and half biscuits as its base. I’d say mine is 2/3rds cornbread and 1/3rd biscuits. 

I think those two changes will make it feel more like”home…” 

…and they did. Everybody liked the dressing a lot more this time, judging both from their comments and their poetion size.

Mission accomplished. 

Meat-Free Monday: Favorite Plant-Based Snacks

First, a reminder: I love in rural Mississippi,  30 miles from the nearest Wal-Mart, 40 miles from the nearest good sized grocery store,  and a good two hour drive from the nearest Whole Foods.

So the snack foods here are the kind off things you can find in small town groceries,  and even gas stations.

They aren’t all health foods,  and none of them are as good for you as medjool dates or raw cashews.

But they are yummy and widely available:

  • Cracker Jack. Yes,  the American classic is plant-based!
  • Boom Chicka Pop popcorn (some varieties have dairy,  so check the label)
  • Most original flavor potato chips
  •  Most “standard” bbq chips. However,  honey bbq, sweet bbq,spicy bbq, etc. almost all add whey. 
  • Unflavored nuts and seeds
  • Oreos and most knockoffs, although I don’t buy the chocolate ones because their cocoa is most likely produced with forced child (literal slavery) labor in the Ivory Coast. 
  • Tortilla chips usually are
  • Hard candy usually is 

Now, most of this list is stuff we should all limit our exposure to, but if you’re at a picnic, or stopping a middle of nowhere had station for a snack on a long road trip, our just find yourself in a small southern town craving junk food, you at least know where to start.