I had the honor to prepare dinner for Dr. Jami Dulaney when she joined the Winter Haven Chat and Chew group for “Dinner with the Doctor” earlier this year. With her permission, I prepared this recipe from her recently released “Plant-based Wellness Cookbook,” which I highly recommend if you want delicious and easy to prepare meals.

Recipe Inspired by Dr. Jami Dulaney, MD

Cowboy Caviar

Cowboy Caviar

Makes 8-10 Servings


  • 1 can (12 oz) black beans, drained & rinsed
  • 1 can (12 oz) black-eyed peas, drained & rinsed
  • 1 can (12 oz) red beans, drained & rinsed
  • 2 cups corn (frozen or fresh)
  • 1 pint cherry tomatoes, sliced in half or quartered
  • 2 leeks, diced
  • 1 large orange bell pepper (or 2 small); you can use yellow, green or red
  • 1 jalapeno, finely diced
  • 1 avocado, diced
  • 1/5 cup cilantro, chopped
  • 1/5 cup lime juice
  • 1 tsp Mrs. Dash garlic & herb blend
  • 1 tsp chili powder
  • 1 tsp smoked paprika
  • 1 tsp cumin
  • Pepper to taste


Rinse and drain canned beans. Wash vegetables and finely chop leek* (or onion), peppers, avocado and cilantro. Wash and half/quarter cherry tomatoes according to their size. Cook corn until tender, about 10 minutes. Cool completely.

Dressing: In a small bowl, mix lime juice, jalapeño and spices. Mix all ingredients together in a large bowl; blend well. Refrigerate until served.

Serving ideas:

This crowd-pleasing-recipe compliments any picnic and potluck dinner. Double the batch and enjoy leftovers all week for lunch served over a bed of arugula, spinach or Romaine for a wonderful salad. It also makes a great topping for a baked potato or sweet potato.

Layered salad/jar prep idea:

In a quart-sized Mason jar with a lid, begin with your mixed dressing adding about 1-2 tablespoons along with jalapeño peppers. Then start layering ingredients: 1-2 tablespoons of chopped leeks; ¼ cup chopped tomatoes, ¼ cup chopped peppers; ¼ cup corn; 1/8 cup black beans; 1/8 cup black eye peas; and 1/8 cup red beans. Pack the remaining jar with your greens and close. Have avocados on the side.

*Be careful as leek greens can be very dirty.