What To Do With All Those Cherry Tomatoes?Make Yellow Pear Cherry Tomato Salad With Cucumbers, Avocado And Jalapeño

A delicious and simple way to use those cherry tomatoes
and other garden veggies. Only 53 calories per serving!

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My Garden Overfloweth
While my garden zucchini has taken much of my attention, these cute and very prolific yellow pear cherry tomatoes are gathering steam. My cucumbers and jalapeños are also holding there own so what better way to use them all up than in this simple raw salad! 

Raw yellow tomatoes are low in calories and are an excellent source of Vitamin C, niacin, folate, potassium, copper and manganese.

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Yellow Pear Cherry Tomato Salad
Raw Vegan, Gluten Free
[makes 6 servings]

2 cups halved yellow pear cherry tomatoes
2 cups peeled and diced cucumbers
1 avocado, peeled, seeded, and diced
2 tablespoons minced red onion
1 small jalapeño, thinly sliced (seeds optional)
1 tablespoon freshly squeezed lime juice, or more
1/2 teaspoon salt, or to taste
1/4 teaspoon black pepper, or to taste

Place the tomatoes, cucumbers, avocado, red onion, and jalapeño in a bowl. Sprinkle with lime juice, salt, and pepper and toss gently until well coated.

Per serving: 53 calories, 4 g total fat, 0.5 g saturated fat, 29 mg omega-3 and 441 mg omega-6 fatty acids, 0 mg cholesterol, 1 g protein, 5 g carbohydrates, 2 g dietary fiber, and 207 mg sodium.

Edamame Succotash SaladSimple And Refreshing Summer RecipeVegan And Gluten Free

Edamame is used instead of lima beans in this
simple and refreshing succotash salad.

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Edamame Lovers
Here's a new twist on succotash that uses edamame instead of lima beans. Edamame are soybeans in their most unprocessed state. I'm a soy fan but only in products like edamame, home made soy milk and tofu. I stay clear of soy protein isolates and fake foods. I have discussed the soy controversy many times but here's a short interview with Dr. Oz and dietician Kristin Kirkpatrick that will hopefully provide additional information on soy and what soy products are good for you and which should be avoided.

You can find frozen edamame in most local supermarkets.

Soybeans contain important plant chemicals such as:
Flavonoids, Isoflavonoids, Phenolic acids, and others.

1/2 cup of edamame has 94.5 calories and provides:
4 g of dietary fiber
8.5 g of high quality protein
280 mg omega-3 fatty acids
Soybeans are a good source of thiamin, iron, magnesium, phosphorus, and copper.
They are also a very good source of vitamin K, folate, and manganese.

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Edamame Succotash
Vegan, Gluten Free
[makes 8 servings]

3 cups fresh corn
12 ounce package frozen shelled edamame
2 tablespoons minced red onion
1 jalapeño, seeds removed and minced*
1/2 cup chopped cilantro
3 tablespoons freshly squeezed lime juice
1 tablespoon cold-pressed hemp oil
1 tablespoon extra virgin olive oil
1 clove pressed garlic
1/2 teaspoon salt, or to taste
Freshly ground black pepper to taste, optional
* leave some or all of the seeds if you like it really spicy

Remove the corn from the cob using my husband's trick of cutting it horizontally. This will keep it from flying all over the kitchen.

Prepare the frozen soy beans as directed on the package. Drain.

Place the corn, cooked edamame, red onion, jalapeño, and cilantro in a large salad bowl. Set aside.

Mix the lime juice, hemp oil, olive oil, and pressed garlic in a small cup. Pour over the corn and edamame and toss until well combined. Add salt and pepper to taste and serve.

Per serving: 135.5 calories, 6 g fat, 1 g saturated fat, 425 mg omega-3 and 2,239 mg omega-6 fatty acids, 0 mg cholesterol, 7 g protein, 17 g carbohydrates, 4 g dietary fiber, and 157 mg of sodium.

Raw Beet And Kale Salad A Delicious Way To Detox!Vegan And Vegetarian Options

Raw beets and beet greens are mixed with raw kale
in this simple and delicious gluten-free salad.

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Beets Aid Detoxification
If you are looking for a spring cleanse, adding raw beets to your diet is the way to go. The body rids itself of toxins in a two-step process - Phase I detoxification and Phase II detoxification. Beets contain betalain pigments which support our body's Phase II detoxification operation. In this process, toxins are hooked up to other molecules, neutralized, and excreted from the body. Betalains lose their potency when cooked for long periods of time so they are most effective when eaten raw, steamed for 15 minutes or less, or roasted for less than one hour. Beets are also known to purify the blood.

Other Benefits of Beets
The phytonutrients in beets also reduce inflammation by inhibiting the activity of COX-1 and COX-2 inflammation-triggering enzymes. Beets also provide strong anti-oxidant support, especially for eyes health and nerve tissue.

1 cup of raw beets is only 58.5 calories and provides:
4 g dietary fiber
2 g protein
13 g carbohydrates
34% daily requirement (DV) of folate
22% DV of manganese
13% DV of potassium
11% DV of vitamin C

Don't Forget the Greens
Beet greens are very delicious and can be used like Swiss chard or spinach. They are particularly rich in carotenoids, like beta-carotene and lutein/zeaxanthin, critical for eye health.

Kale Also Aids Detoxification
Isothiocyanates (ITCs) made from glucosinolates in kale help our body detox at the cellular level supporting both Phase I and Phase II detoxification. Phase II detoxification also requires sulfur and kale is extremely rich in sulfur compounds. 

Together, beets and kale can play a powerful role in protecting our bodies from environmental toxins.

Beets and kale are a detoxifying combination!

Inspired by Chef Esteban's Kitchen
Chef Esteban, from the Vineyards Inn in Kenwood, California, makes a kale salad that inspired me to make this dish. His version is vegetarian, with cooked egg white chopped so fine over the dish that I thought it was grated cheese. In my vegan version of the dish, I omit the egg but add the pressed garlic and a touch of creamy mayo and vinegar to achieve the flavor of his recipe. I'll also present a vegetarian version too which includes the hardboiled, pasture-raised egg.

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Raw Beet and Kale Salad
Mostly Raw, Gluten Free, Vegan or Vegetarian Options

2 teaspoons freshly squeezed lemon juice
2 teaspoons extra virgin olive oil or hemp oil
1/2 teaspoon salt (or to taste)
1/2 pound raw kale, stems removed and thinly sliced (4 cups) 
Beet greens from 2 medium beets, stems removed and thinly sliced (1 cup)
1 clove pressed garlic, or more 
1 tablespoon Vegenaise or mayonnaise
2 teaspoons balsamic vinegar
1 hard-boiled pasture-raised egg  (optional)
2 medium beets, peeled and grated (2 cups)
1/8 teaspoon black pepper (or to taste)

In a large bowl, mix the lemon juice, oil, and salt until well combined.

Add the kale and beet greens and mix well until they are completely coated with the dressing. (I like to massage the lemon and oil into the greens with my hands.) Set aside and let marinate for 15 minutes. This will tenderize the greens.

Marinate the kale and beet greens in lemon, oil and salt.

In a cup or small bowl, mix the garlic, mayonnaise, and vinegar. If you are making the vegetarian version, mash the cooked egg yolk into the dressing. If too thick, add a teaspoon of water, or more as needed. Set aside.

Add the grated beets to the marinated greens. Add the creamy dressing and black pepper and toss well. 

If making the vegetarian version, top with finely chopped egg white and serve.

Inspired by Chef Esteban's Kale Salad at the Vineyards Inn.

Per serving (vegan version using olive oil and without egg): 74 calories, 3 g total fat, 0.4 g saturated fat, 95 mg omega-3 and 237 mg omega-6 fatty acids, 0 mg cholesterol, 2 g protein, 10 g carbohydrates, 2 g dietary fiber, and 444 mg sodium.

Per serving (vegetarian version using olive oil and including egg): 87 calories, 4 g total fat, 0.7 g saturated fat, 101 mg omega-3 and 336 mg omega-6 fatty acids, 35 mg cholesterol, 3 g protein, 10 g carbohydrates, 2 g dietary fiber, and 454 mg sodium.

Pomelo And Avocado Salad, Raw & Gluten Free What's That Giant Yellow Thing In The Produce Department?

Pomelo is a bit sweeter than grapefruit - delicious with avocado!

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The Giant Pomelo
For years I would walk past this giant yellow citrus in the grocery store, not really knowing what it was or what to do with it. But curiosity eventually overcame my reluctance and I brought one home. 

Pomelo, or citrus maxima, is native to Southeast Asia and tastes like a mild and sweeter grapefruit. It's dwarfs the size and price of a grapefruit. I paid $3.99 for a single organic pomelo in Whole Foods but it yielded over a pound of cleaned sections that are packed with vitamin C.

A pomelo (right) next to a very large grapefruit.

This pomelo weighed 2.5 pounds before cleaning.

How to Clean
I like to use everything I can on a pomelo so first I zest some of the skin. I use the zest in salad dressings and when baking muffins.

I use my microplane zester to grate the pomelo.

After getting enough zest, I use a potato peeler to remove some peel to use to flavor my water.

Pomelo peel adds a delicious flavor to drinking water.

To peel the pomelo, slice the top and bottom (enough to reach the top of the fruit.) Score the sides and peel off the thick skin. 

As you can see, the skin is quite thick.

Tear apart the sections and peel off the membrane to expose the flesh of the pomelo. The membrane is quite tough and thick and not pleasant to eat.

Removing the membrane takes a little patience
 but the effort is well worth it.

1 cup of pomelo sections provides:

72.2 calories
 0.1 g total fat
1.4 g protein
18.3 g carbohydrates
193% of the daily requirements of vitamin C

You can eat as is or toss in a fruit or green salad. I think it also screams "Italian Ice." I'll have to try that!

Like grapefruit, pomelo pairs beautifully with avocado. Here's a salad I made with that in mind.

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Pomelo and Avocado Salad 
Raw Vegan, Gluten Free
[makes 4 servings]

For the dressing
1 clove pressed or finely minced garlic
3 tablespoons freshly squeezed lemon juice
1 teaspoon grated pomelo zest
1 tablespoon extra virgin olive oil
1 tablespoon cold pressed hemp oil
1/4 teaspoon salt
1/8 teaspoon black pepper

For the salad
4 large handfuls of mixed organic greens
1 cup cleaned pomelo sections
1 peeled and sliced avocado
1/4 cup raw English walnut pieces

Make the dressing by mixing all dressing ingredients thoroughly. Set aside.

Toss the greens in a large bowl with enough dressing to coat, reserving some for the pomelo and avocado. Place in 4 individual salad bowls.

Place the pomelo and avocado in the large bowl and gently toss with a small amount of dressing to coat. Place one forth of the pomelo and avocado in each salad bowl spreading them evenly over the greens.

Top each salad with 1 tablespoon of walnut pieces and serve.

Per serving of salad: 135 calories, 10 g total fat, 1 g saturated fat, 701 mg omega-3 and 3360 mg omega-6 fatty acids, 0 mg cholesterol, 3 g protein, 10 g carbohydrates, 4 g dietary fiber, and 23 mg sodium.

Per tablespoon of dressing: 51 calories, 5 g total fat, 1 g saturated fat, 422 mg omega-3 and 1867 mg omega-6 fatty acids, 0 mg cholesterol, 0 g protein, 1 g carbohydrates, 0 g dietary fiber, and 117 mg sodium.

Vegan And Gluten-Free Antipasto Salad The Perfect Start To A Holiday Dinner

Everyone loves antipasto salad- A real holiday pleaser!

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Antipasto Salad
You know it's Thanksgiving, Christmas, or Easter when my cousin's all post pictures of their gorgeous antipastos. But this year, I'm leaning towards an antipasto salad. What's the difference you might ask? Well, an antipasto is usually a large platter with ingredients such as olives, artichoke hearts, roasted red peppers, etc., all laid out in a beautiful and creative fashion. If you're not vegan, you'll see provolone, bocconcini (small mozzarella balls) or chunks of salami on the platter as well. An antipasto salad has many of the same components but also has more raw salad ingredients such as cucumber, romaine lettuce, raw onions, cherry tomatoes, bell peppers, and more, in a Italian dressing. I find the antipasto salad a little easier to serve and you don't have your guests picking out their favorite ingredients :-)
So for those of you coming to my Thanksgiving feast this year, expect to see a huge platter of this delicious vegan and gluten free antipasto salad!

Feel free to substitute your favorite fresh salad or olive bar ingredients for the ones listed in this recipe. Or just add more ingredients. At dinner last night, while consuming (and testing!) an entire platter of this salad, my husband mentioned that I left out radishes, his favorite. So we quickly cut up a bunch of them and threw them on! So if I left out something you love, please don't hesitate to make modifications.

Box Beans - A Healthy Alternative to Most Canned Beans 
My father's favorite antipasto ingredient was garbanzo beans. Even though he is no longer with us, I always include garbanzos in my holiday salad to make me feel like he's at the table.

When shopping for garbanzos this week, I was very excited to discover that Whole Foods now sells them and other beans in little boxes that are BPA free! BPA, or bisphenol-A, is an industrial chemical that is commonly found in the lining of cans. Beans are one of the only things that I still buy in cans so it is worrisome. There are companies, like Eden Foods, that make cans without a BPA lining but these companies are few and far between. BPA is an endocrine disruptor because it mimics the body's hormones and is linked to an increased risk of infertility, obesity, breast and other cancers. So if you can find these cute boxes of BPA-free beans, they are a better choice than canned beans that have BPA linings.

Whole Foods sells beans in boxes.
A great option when trying to avoid
BPA linings in canned goods.

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Antipasto Salad
Vegan and Gluten Free
[makes 8 servings]

3 tablespoons extra virgin olive or cold-pressed hemp oil (or a mixture of both)
1 1/2 tablespoons freshly squeezed lemon juice
1 1/2 tablespoons balsamic or red wine vinegar
1 large clove pressed or finely minced garlic
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 cup sliced red onions
1 cup halved cherry tomatoes
1 cup peeled, halved and sliced English cucumbers
1 cup seeded and sliced red bell pepper
1/4 to 1/2 cup mixed, pitted marinated olives
1/2 cup marinated artichoke hearts
1/2 cup marinated button mushrooms
1 1/2 cups cooked garbanzo beans (15 oz can or 13 oz box)
1 large head of romaine lettuce, cleaned and chopped

Mix the oil, lemon juice, vinegar, garlic, salt, and pepper in a large bowl and whisk until combined. Stir in the onions and let them marinate while you are preparing the remaining ingredients.

Let the onions marinate in the dressing while
you prepare the remaining ingredients.

Add the remaining ingredients and toss until well combined.

Spoon onto a large, shallow platter and serve.

A large shallow platter makes a nicer presentation
than a tall salad bowl.

Check out other healthy and delicious vegan and gluten-free Thanksgiving and holiday favorites. 

  

Romano Green Bean And Garbanzo Bean Salad With Basil Pumpkin Seed Pesto And Cherry Tomatoes - Vegan And Gluten Free

Romano beans are an Italian snap bean.

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Romano Beans
If your garden is still producing beans, cherry tomatoes, and basil, here's a salad that I think you'll enjoy!

Romano beans are my favorites. They are Italian snap beans. If you can't find them in the grocery store, try the farmers' market. They are fun and easy to grow too. You can use any kind of green bean in this salad so if you don't have access to Romano beans, just substitute what you have.

Romano green beans

Pesto
Making pesto is a great way to use up that garden basil while you still have it. At the end of the summer, I like to make lots of pesto and I freeze it in 1/2 cup servings. It freezes well, especially when you make it with lemon juice (which I always do) which allows it to keep its color. I use cold-pressed hemp oil when making pesto for a salad and extra virgin olive oil if it's going into a cooked dish. Hemp oil should never be used for cooking as it will destroy the heat-sensitve omega-3 fatty acids.

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Romano and Garbanzo Bean Salad with Pesto and Cherry Tomatoes
Vegan, Gluten Free
[makes 6 servings]
Requires a food processor

For the pesto
1 large clove of garlic
1 packed cup fresh basil
1 heaping tablespoon Red Star nutritional yeast
2 tablespoons raw, shelled pumpkin seeds
2 tablespoons cold pressed hemp oil or extra virgin olive oil
1 tablespoon freshly squeezed lemon juice
1/4 teaspoon salt or to taste

For the salad
1 pound Romano or other type green bean
1 (15 oz) can no salt added garbanzo beans, rinsed and drained
1 1/2 cups cherry tomatoes
1/2 cup pesto (above)
Salt and black pepper to taste

Run the garlic through the chute of the food processor. Add the basil, nutritional yeast, pumpkin seeds, oil, lemon juice, and salt and process until almost smooth. Set aside.

Pesto ingredients

Processed pesto

Prepare the green beans. Trim the ends and cut in half. Steam until just fork tender, about 5 to 10 minutes. Test occasionally to prevent overcooking.

If the cherry tomatoes are large, cut them in half.

Place cooked green beans, garbanzo beans, cherry tomatoes, and pesto in a large bowl and toss until well combined. Season with salt and freshly ground black pepper to taste and serve.

Toss in a large bowl.

Per serving: 176 calories, 7 g total fat, 0.7 g saturated fat, 724 mg omega-3 and 2,636 g omega-6 fatty acids*, 7 g protein, 25 g carbohydrates, 7 g dietary fiber, and 113 mg of sodium**.

*Essential fatty acids do not include any contribution from the nutritional yeast since that information is not available from the manufacturer. 

** The amount of sodium does not include the amount added "to taste". 

Crunchy And Cool Summer Salad With Agave-Dijon Dressing - Perfect For Your July 4th Picnic!

Beat the heat with this raw vegan and gluten free salad
topped with agave-Dijon Dressing.

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Summer - Time to Eat More Raw Food
When the weather warms up, it's time to eat more raw food. Whether you're a vegan, vegetarian or meat eater, it's a good idea to consume lots of raw fruits and vegetables in the summer months. This blog and my ebook, Health Begins in the Kitchen, is based on a Seasonally Raw Food Plan which varies the amounts of raw food consumed with the seasons. In the winter when it's cold, our bodies crave cooked foods such as warm soups, cooked grains, and baked sweet potatoes. But for now, when the weather is hot and the farmer's market and summer gardens are flourishing, let's pile on the raw fruits and veggies!

Cool Off
We've had record breaking heat the last few weeks here on the West Coast so we've been living on raw smoothies and big salads. This simple salad makes a beautiful presentation and is very cooling for the body. The shredded cabbage and carrots give it a nice crunch. Agave is used as a substitute in this classic honey-mustard dressing for my many vegan followers but if you prefer honey, use it instead of agave.

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Summer Salad with Agave-Dijon Dressing
Raw Vegan, Gluten Free
[makes 4 servings]

For the dressing
1 tablespoon Dijon mustard
2 tablespoon rice vinegar or apple cider vinegar
2 tablespoons raw agave nectar
1 tablespoon cold-pressed hemp oil
1 clove garlic, pressed

For the salad
2 packed cups shredded red cabbage
1 large carrot, shredded (1 packed cup)
1 medium cucumber, peeled and diced
1/4 cup diced red onion
1 avocado, peeled, pitted and sliced
freshly ground black pepper

Make the dressing by placing all dressing ingredients in a small bowl. Whisk with a fork until well combined.

Combine all dressing ingredients in a small bowl.

Either make the salad on individual salad plates or on one large platter. 
Start by spreading the cabbage out as the base layer and then cover it with the carrots. 

Layer the shredded vegetables

Cover the carrots with cucumbers and then red onion.

Place slices of avocado around the cabbage on the bottom of the platter.
Cover with dressing, top with freshly ground black pepper and serve.

Per serving: 148 calories, 9 g total fat, 1 g saturated fat, 555 mg omega-3 and 2,612 g omega-6 fatty acids, 0 mg cholesterol, 2 g protein, 17 g carbohydrates, 4 g dietary fiber, and 36 mg sodium.

Quick And Easy White Bean Salad With Radishes - Vegan And Gluten Free

Use Cannellini, Great Northern or White Kidney for this
simple-to-make White Bean Salad with Radishes.

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Beans - the Perfect Meat Substitute
I attended a beautiful luncheon this weekend at Hafner Vineyard in Alexander Valley, Sonoma County, California. They are a family owned and operated vineyard and winery. And when I say family owned and operated, I mean it. We were wined and dined by the 87 year old patriarch who founded the winery. Every key job is filled by a family member including the winemaker and head of sales. Even their granddaughter, who recently joined the staff, was pouring wine.  The entire family is so passionate about their business that each of them choked up as they gave their welcome speeches.  They truly love growing and making wine and really show their customers their gratitude. Something that is quite rare these days.

Besides their incredible hospitality, I was very impressed with their menu. When you go to lunch in wine country, you can pretty much expect it to be meat and cheese heavy but I was shocked and delighted that their was so much on the menu that I could enjoy. Yes, there was meat and cheese, but they also served a delicious green salad, grilled asparagus and a large platter of white beans! This white bean salad inspired me to create a recipe as soon as I got home. I thought it would be a wonderful dish for anyone to serve, especially if they happen to be entertaining vegans for lunch. White beans are a wonderful source of protein and are a great substitution for meat. Today I will share my quick and easy version of white bean salad that gets some extra crunch and spice from fresh radishes.

Canned Beans and BPA
I often use canned beans when I'm in a hurry. They are a great convenience. Not many of us have the extra hours in the day to cook beans. But besides being careful to select canned beans with low sodium, there is another thing to look for - BPA.

BPA, or bisphenol-A, is an industrial chemical used in food and drink containers.  It mimics estrogen and is an endocrine disruptor because it can act like the body's hormones. It is linked to an increased risk of infertility, obesity, breast and reproductive system cancer and more.  Much of the focus has been on BPA in plastic bottles and, in fact, it is now banned in baby bottles and children's cups. But the FDA still allows its use in cans and their testing indicates that 90% of popular canned foods show the presence of BPA.

Surveys by the CDC found BPA in the bodies of every person over 6 years of age - and in 90% of babies in the womb!

So if you are buying canned beans and want to avoid BPA, look for "BPA-Free" on the label. Eden Foods has been the trail blazer with respect to providing BPA-free cans. 

Look for BPA Free Lining when buying canned food.

Eden Foods has been a pioneer in this area.

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White Bean Salad with Radishes
Vegan, Gluten Free
[makes 6 servings]

2 (15 oz) cans Eden Cannellini beans, drained
1/4 cup diced red onion
6 radishes, cut in half, thinly sliced
2 packed teaspoons fresh thyme (see Note)
2 tablespoons freshly squeezed lemon juice
1 tablespoon cold-pressed hemp oil
1 tablespoon extra virgin olive oil
1/2 teaspoon salt, or to taste
1/4 teaspoon ground black pepper, or to taste
Greens (optional)

Mix beans, onion, radishes and fresh thyme in a bowl.

Mix lemon juice and oil in a cup and stir to combine. Pour over the bean mixture.

Salt and pepper to taste. Serve over greens.

Per serving: 162 calories, 6 g total fat, 0.5 g saturated fat, 423 mg omega-3 and 1,646 mg omega-6 fatty acids, 0 mg cholesterol, 7 g protein, 31 g carbohydrates, 6 g dietary fiber and 243 mg sodium.

Note: Fresh thyme is far better than dried thyme in this recipe. But if you have to use dried thyme, use it very sparingly (maybe 1/4 teaspoon to start) and rehydrate it in the dressing before putting it on the salad.

Black-Eyed Pea And Vegan Feta Salad On Romaine

Marinated tofu is the "dairy free" feta in this delicious salad.
Black-eyed peas are eaten on New Year's day for good luck!

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Happy New Year!!
I'd like to wish you all a happy and healthy 2013. Thanks for inspiring me every day with your interest in healthy eating! 

My Annual Lucky Black-Eyed Pea Recipe
If you have been following my blog for over a year, you know that I always eat black-eyed peas on New Year's day for good luck- a southern tradition I picked up while living in Texas many years ago. This year I'm making a delicious salad with "vegan feta".

If you marinate firm or extra firm tofu in lemon, oil, salt, pepper and oregano, it has the taste and appearance of feta cheese. So for those of you who need to be dairy free or who are just trying to cut down on cholesterol, this is a wonderful substitution. To get some inflammation-busting omega-3 fatty acid in this recipe, I use some hemp oil in the marinade. Its dark green and nutty flavor compliments the extra virgin olive oil.

Besides being a good source of omega-3, this recipe is high in protein and dietary fiber.

Tofu marinated in lemon, oil, and seasonings tastes like feta!

Black-Eyed Pea and Vegan Feta Salad

"Mostly Raw" Vegan, Gluten Free
[makes 4 servings]

For the dressing/marinade
2 tablespoons extra virgin olive oil
2 tablespoons cold pressed hemp oil
2 tablespoons freshly squeezed lemon juice
3/4 teaspoon dried oregano
1/8 teaspoon black pepper
3/4 teaspoon salt
For the salad
1/2 block firm or extra firm tofu, diced
1/2 green bell pepper, diced or sliced
1/2 red bell pepper, diced or sliced
1/2 cup red onion, diced
12 pitted kalamata olives, cut in half
1 1/2 cups no salt added canned black-eyed peas, rinsed
2 small heads Romaine lettuce, sliced

Prepare the vegan feta. Mix the salad dressing ingredients in a large bowl until the salt is dissolved.
Add the tofu and toss gently until well coated. Set aside for 10 minutes, tossing occasionally, while you prepare the rest of the salad.

Make the salad. Add the rest of the salad ingredients, except the Romaine lettuce, to the bowl of marinated tofu. Toss gently until well coated. 

Divide the Romaine into four large bowls and place one quarter of the salad mixture over each bowl of lettuce. If you would rather mix the lettuce in the large bowl with the tofu before serving, you can do that too.
Serve immediately.

Per serving: 289 calories, 18 g total fat, 2 g saturated fat, 0 mg cholesterol, 1.3 g omega-3 and 6 g omega-6 fatty acids, 12 g protein, 23 g carbohydrates, 6 g dietary fiber and 600 mg of sodium.