vegan no-mayo potato salad.

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There's a funny relationship between hunger and deservingness. It comes up all the time in meetings with my nutrition clients: this feeling that "I shouldn't feel hungry [yet]", or "I didn't do enough today to be hungry", or even "I am only allowed to have x-calories because I've only burned x-calories, and even if I feel like I'm hungry, it's weak to feel hungry so I should just power through". 

Whoa. Can we break this down for a second?

There's a lot of should-shoulda-shouldn't happening in here. The 'shoulds' are a product of judgment in the mind, and there's something tricky about holding yourself to these mind-based thoughts, rather than the sensations that come from your body. Eating - that thing we do to respond to hunger - shouldn't be a reward/punishment mechanism. If we are hungry, we can allow ourselves to eat. If we are not hungry, we can acknowledge a sensation as something besides hunger and go attend to that need appropriately. There's no assessment of deserving happening.

When we really tap into what the body asks for, it's rarely based on deservingness. It's based on survival. So to feel like you can reason your way out of hunger - or to make yourself wrong or undeserving of a sensation - sets us up for some pretty tough stuff later on... namely, more hunger, bingeing, feelings of deprivation, resentment, self-loathing when you inevitably do eat, etc etc etc. 

I would absolutely love to invite you to notice how deservingness plays into your relationship with food. Do you ever skip a meal because you feel like you haven't earned it? Or perhaps work out extra hard to earn dinner, which you wouldn't have otherwise 'awarded' yourself? Or perhaps you beat yourself up when you eat because you associate a lack of deserving with the very act of consuming something?

In health coaching, we break down a lot of this by exploring where the deserving/reward/punishment layer of food comes from, and how we can implement new ways of thinking about food. How would you like to think about what you eat and how it fits into your day? Do any of the feelings above sound familiar? Comment below if you have anything to share: I can promise you're not alone! 

And in the spirit of eating things, especially things we've been told are 'bad' or 'cheat' foods, let's make potato salad. AND LET'S REALLY EFFING ALLOW OURSELVES TO EAT IT AND LOVE IT AND FEEL GOOD ABOUT MAKING A BODY-NOURISHING CHOICE USING REAL FOODS {capital letters indicate enthusiasm!!}. 

potato salad round

So here we go. Potatoes. Turn off that little piece of your mind that is screaming "no! carbs! aaaaaa!" and tell it that you deserve to eat real, whole food. And when it's made like this, with whole ingredients at home without a bunch of garbage added, you deserve to enjoy it. Sound good? Deservingness for the win. ;)

You'll roast up a tray of russet or red potatoes (I used red, as I love the skins and they happened to appear in our CSA box earlier this month) with some olive oil and salt. It's like fries, but actually kind of good for you! ;)

potato salad 1

Add in some fresh corn (again, we used some of the bounty of our CSA box, but you could also use thawed frozen corn if that's the most accessible option for you). 

potato salad close

Toss in some black beans for an extra zap of protein -- and flavor, fiber and fillingness.

potato salad w bg

Mix up your homemade no-mayo salad dressing (because mayo and Miracle Whip and even most vegan mayos are packed with weird hydrogenated non-food oils that will live in your body indefinitely and don't provide any nutritional value). Toss together.

Then eat it. You deserve to eat. You deserve real food. You deserve to enjoy what you eat and not feel like you'll never have potato salad ever again. You deserve potato salad. Deal? 

Enjoy. :) 

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vegan no-mayo potato salad
Serves 3
A healthified take on the picnic classic. Eat potatoes. You deserve to.
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Prep Time
15 min
Cook Time
35 min
Total Time
35 min
Prep Time
15 min
Cook Time
35 min
Total Time
35 min
  1. 2 ears corn, shucked and kernels cut off
  2. 1 lb red or russet potatos, washed (skins on or off, depending on your preference)
  3. 1 1/2 tsp red wine vinegar
  4. 1 1/2 tbsp extra virgin olive oil
  5. 2 tbsp water
  6. 1/2 tsp sea salt
  7. 1 tsp garlic, minced
  8. 1 1/2 tbsp dijon mustard
  9. 1 cup black beans
  10. 2 tbsp yellow or red onion, finely chopped
  11. 1/4 cup fresh dill, chopped
  12. a pinch of cumin and paprika
  1. 1. Preheat oven to 375F. Toss potatoes in 1 tbsp olive oil and spread on a baking sheet. Bake for 30-35 minutes until crisped on the outside.
  2. 2. In the meantime, shuck your corn and rinse your black beans.
  3. 3. Combine all remaining ingredients in food processor and blend until smooth.
  4. 4. Once potatoes are done, transfer to a large bowl. Add beans, corn and dressing and toss to coat. Serve.
  1. Leftovers can be stored up to 4 days in the fridge; potatoes may go a little soggy, but they're still yummy. ;)
From The Ground Up Wellness


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