I’ve taken that classic deli salad and lightened it up with cleaner ingredients, adding just a little red potato to make it even heartier. The dressing is sweet but not cloying. Served over greens, this dish makes a complete lunch. Add the optional stevia to get it close to the deli version. Bring this to any summer picnic and no one will even guess it’s “special.”
vegan, gluten-free, low-sodium, reduced-sugar, migraine diets
paleo or Whole30 diets
Recipe reprinted with permission from The Migraine Relief Plan: An 8-Week Transition to Better Eating, Fewer Headaches, and Optimal Health, © 2016 Stephanie Weaver. Published by Surrey Books, an imprint of Agate Publishing, Inc.
Three bean and potato salad
- 15.5 ounces kidney beans red, cooked, no salt added
- 15.5 ounces wax beans cooked, no salt added
- 15.5 ounces chickpeas garbanzo beans, cooked, no salt added
- 1 potatoes red, can add more
- 1 onions (green) finely chopped
- 1/2 cup apple cider or apple juice
- 1/4 cup olive oil (extra virgin)
- 2 tablespoon white vinegar use apple cider vinegar once you have tested it on the Plan
- 1 tsp sea salt fine, omit for low-sodium diets
- 1 tsp white pepper finely ground
- 1 packet stevia (organic) powdered, or liquid stevia to equal 1 teaspoon sugar, optional
- Rinse the beans well and leave in the colander to drain while you make the rest of the dish.
- Dice the scrubbed potatoes finely. Rinse three times to remove the starch. Add filtered water just to cover and cook for 10 minutes until fork tender. I cook them in a microwave-safe dish, but you could boil them too. Drain immediately and rinse with cold water.
- Finely chop the green onion and add to a cup of cold water for a few minutes to remove the bite. Drain well.
- Add the apple cider or juice to a small saucepan set over medium heat. Bring to a boil, then reduce the heat to low and simmer for about 10 minutes, or until the liquid is reduced to 2 tablespoons. Remove from the heat and let cool.
- Put all the dressing ingredients in a jar, and shake well to emulsify. Toss all the ingredients together in a large bowl and pour over about half of the dressing. Toss well; the flavors will intensify as it marinates. Refrigerate up to 5 days. Use leftover dressing on salads.