Vegan Potato Salad no eggs no mayo

Dirty Girl’s Vegan Potato Salad

6 red potatoes, cut into quarters (I leave the skin on, you can take it off if you want)
1 cup celery, chopped (115g)
1 cup red or yellow onion, diced (115g)
1/2 cup parsley, finely chopped (20g)
2 tablespoons fresh dill, chopped (6g)

1 cup cashews, soaked in water for at least 10 minutes (135g)
2 dates, soaked in hot water for 10 minutes (be sure to take the pit out)
2 garlic cloves, chopped
1 tablespoon yellow mustard (18g)
1/4 cup nutritional yeast (18g)
2 tablespoons apple cider vinegar
1 teaspoon sea salt (6g)
1 cup water

  • Add the quartered potatoes to a large pot and completely cover them with water by 1 or 2 inches. Place a lid on the pot at an angle and cook for 25 minutes or until you can pierce them with a fork.
  • Drain the potatoes and set them aside to cool.
  • Make the dressing by draining and rinsing the cashews and placing them into the blender along with the rest of the dressing ingredients (dates – make sure to drain the water and remove the pit before adding the dates to the blender  – garlic, mustard, nutritional yeast, salt, apple cider vinegar, and water). Blend until totally creamy and smooth, about a minute. Set aside for now.
  • When the potatoes are cool enough to handle, cut them into bite-sized pieces and place them into a large mixing bowl and add the celery, onion, parsley, dill, and all of the dressing.
  • Gently stir until everything is combined and add salt and pepper to taste.
  • Best served cold.



Carbs neutralized by protein, fat and fiber

Blood Sugar is a dynamic process that changes all day long according to what we eat and how long a time period we wait to eat again.  The cause of diabetes, I think we should just blame it on the food, too much high glycemic, starchy or sugary foods and drinks.

To control high blood sugar and ultimately to prevent or manage diabetes eating balanced meals with plant based foods and water as your primary beverage is the way to go.

Every other macronutrient protein, good fat and low glycemic carbs have some characteristic that competes with high glycemic, starchy and sugary carbohydrates.  These other macronutrients are substances to consume and methods to control high blood sugar and diabetes.

1) Protein produces the hormone glucagon which calms the production of insulin.  You make less insulin from the carbs you eat when you eat foods like low carb vegetables that aren’t starchy and an appropriate note excessive portion size of animal foods that are ideally fed organic non GMO feed, proteins like meat, chicken, fish, low fat cheese and one organic pastured raised whole egg a day.  Producing less insulin is desirable because insulin is a storage hormone making you hold weight.

2) Fat  when consumed with high glycemic starchy or sugary carbohydrates slows down the rate of absorption, that’s why a candy bar with nuts has a lower glycemic index than bread and high glycemic grains.

Essential fats omega 3 found in green vegetables and green sea vegetables and in fat of wild fish that eat algae and animals raised on organic non GMO pasture their entire lives.  Essential fats decrease insulin resistance and triglyceride production.  Essential fats allow membranes to open and close with fluency.   Essential fats increase and improve all endothelial functions.

Commercially processed fats lock up membranes and increase insulin resistance.  GMO soybean and are laden with omega 6 fats which compete with omega 3 essential fats at the cell membrane level encouraging inflammation, decrease in digestive ability and dysfunction in any or all endothelial functions.

3) Low carb vegetables high in fiber that are not starchy can be eaten in unlimited amounts if they are green.  If the vegetables are colored and not starchy, I think you can still eat huge portions without eating animal protein to balanced these slightly higher glycemic carbs because they contain enzymes that stimulate digestion and they are alkaline.  Check out Grain Brain by Dr. David Perlmutter MD and Dr. Mercola’s no grain diet.  Grains seem to stimulate more insulin production, more holding weight and more sensitivity and intolerance than starchy vegetables like potatoes or beets because the vegetables are alkaline in contrast to grains which make our bodies more acidic.  Check out Dr Russell Jaffee’s alkaline diet at or the book Alkalize or Die.