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21 Day Vegan Kickstart: Day 4

21 Day Vegan Kickstart: Day 4

Tammy Robertson RN BSN

Day 4 Of The 21 Day Vegan Kickstart

We have two more easy vegan recipes for you today that are part of the 21 day vegan kickstart.  The day 4 guest chef is Tammy Wesley Robertson, RN, BSN. She is the President and Founder of Cooking On The Veg and works magic in the kitchen.  Today she made a Balsamic Zucchini Sandwich and a Mango Black Bean Salad.  Both pack a punch of nutrition and are full of flavor.  Let’s see how it’s done…



Let’s Meet Our Chef

Tammy Roberston RN BSN, worked in the hospital setting as a floor nurse and after several years of working in orthopedics and trauma, became disillusioned with seeing the same patients coming in, having been admitted to the hospital for treatment of diseases of lifestyle and diet. She felt unable to get to the root cause of the problem and discovered that working in the hospital was not the way to help people achieve health. Treating with pills and procedures was not the way to prevent or treat chronic disease;  addressing root cause was the method to achieve optimal health. It was then that Tammy decided to leave nursing in the hospital setting and go to an area where she could have more time to educate and treat the root cause of chronic disease. She went to work in an outpatient integrative oncology clinic. It was there she discovered what she never learned in all of her nursing education and experience, the link between diet and chronic disease, especially cancer. In order to better serve her patients at the clinic, she immersed herself in becoming educated in lifestyle medicine, specifically disease, and dietary choices.

She and her family, including her beloved chihuahua, went vegan in 2013 after spending an entire holiday weekend watching documentaries on health, the environment, and the animals. The only regret she says she has is not having done it sooner! It has always been Tammy’s passion to help others through education and advocacy and by being exemplary in true health, compassion, vitality, and joy for life. Let food be thy medicine and medicine be thy food is her lifestyle motto.

Tammy Robertson RN BSN serves as a Food For Life Instructor for the greater Phoenix metropolitan area in Arizona and internationally. Her company is called Cooking On The Veg.  Find Tammy on Facebook and  Instagram.  If you are looking to find a vegan chef to get you on the plant-based path, sign up for her classes/events here: https://cookingontheveg.com/events.  Every Saturday in January 2021 she is doing a (2 for 1 class) in the Food for Life (FFL) Healthy Kickstart series at 2 pm EST.


Tammy Robertson RN BSN
Tammy Robertson


21 Day vegan Kickstart Day 4 Recipe 1

The first recipe for day 4 of the vegan kickstart is the Balsamic Zucchini Sandwich, which sounds so delicious to me.  I am not sure I have ever had a zucchini sandwich before, but I will definitely try this one out because it just looks so tasty!  Zucchini is another super healthy vegetable we all need in our lives.  The roasted red pepper and cannellini bean spread is the perfect dressing for this sandwich. The recipe is posted below so be sure to give it a try.  It is a super easy vegan recipe to make.


INGREDIENTS PHOTO: Balsamic Zucchini Sandwich
The ingredients for the Balsamic Zucchini Sandwich.


21 day vegan kickstart Balsamic Zucchini Sandwich
The plated Balsamic Zucchini Sandwich, part of the 21 day vegan kickstart menu. Looks so delicious.


Tammy Robertson RN BSN
Tammy Robertson showing off her 21 day vegan kickstart sandwich recipe.


Balsamic Zucchini Sandwich

This quick sandwich combines the flavors of fresh zucchini sautéed in balsamic vinegar with the creaminess of roasted red pepper and cannellini bean spread.
Course Lunch, Main Courses
Cuisine American
Servings 2 servings
Calories 274 kcal


  • 2 zucchini cut lengthwise 1/2 inch thick strips
  • 4 cloves garlic sliced
  • 1 tbsp balsamic vinegar
  • 1 cup rinsed cannellini beans
  • 1 large roasted red pepper
  • 2 whole-wheat sandwich rolls
  • 6 fresh basil leaves
  • 1/2 tsp freshly cracked black pepper


  • Over medium-high heat, sauté the zucchini strips for about 1 minute (do not overcrowd the pan).
  • Reduce the heat to medium. Add the garlic and balsamic vinegar and stir immediately. Sauté this for about 30 seconds and remove from the heat.
  • Puree the white beans and roasted red pepper.
  • Toast the buns.
  • Spread the pureed beans on the bottom bun, then add the basil, then the zucchini, and finish off with a garnish of black pepper.
  • Spread the pureed beans on the bottom bun, then add the basil, then the zucchini, and finish off with a garnish of black pepper.


Double-check the veggie broth to make sure it doesn’t contain gluten.


Calories: 274kcalProtein: 16gFiber: 11.3g
Keyword nut-free, vegan
Tried this recipe?Let us know how it was!


See Also
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21 Day vegan Kickstart Day 4 Recipe 2

A Mango Black Bean Salad is the 2nd recipe for day 4 of the 21 day vegan kickstart.  This salad is so delicious, filled with all the textures you could dream of and a burst of flavor with every bite.  This salad is definitely packed with nutrition.  It’s got beans, fruit, microgreens, and spices that are a picture of health.  And the flavor is unique and delicious.  The recipe is also posted below so give it a try.


21 day vegan kickstart Ingredients for black bean and mango salad
The ingredients for the mango and black bean salad.


21 day vegan kickstart black bean and mango salad
Black bean and mango salad before tossing with dressing, part of the 21 day vegan kickstart menu.


21 day vegan kickstart black bean and mango salad
The plated mango and black bean salad, part of the 21 day vegan kickstart menu. Yum!


Mango Black Bean Salad

To make this easy-to-prepare salad more filling, try it tucked into a whole-grain tortilla with spinach or your favorite leafy green.
Course Side Dishes
Servings 5 servings
Calories 186 kcal


  • 1 1/2 cup cubed fresh mango or 1 mango
  • 1 cup diced red bell pepper
  • 1 15- oz can black beans rinsed and drained
  • 1 15- oz can pinto beans rinsed and drained
  • 1/4 cup salsa or more if desired
  • 2 tbsp sliced chives or green onion
  • 1 1/2 freshly squeezed lime juice
  • 1 tsp pure maple syrup or agave nectar
  • 1/2 tsp ground cumin
  • 1/8 tsp ground allspice
  • 1/2 tsp sea salt plus more to taste (1/2 tsp.)
  • 2 tbsp minced cilantro


  • In a large bowl, combine all the ingredients and stir to combine.
  • Taste, and if you'd like more heat and zip from the salsa, add a little more, up to another 1/4 cup
  • Serve, or refrigerate (covered) for several hours until ready to serve.
  • Mango Note: If not serving right away, reserve the mango and add just before serving. This will preserve its freshness and flavor.
  • Salt Note: The amount of salt you use may depend on the brand of salsa. Start with 1/2 teaspoon, as it's always easy to add extra later.


Serve with an optional corn tortilla for a gluten-free option.


Calories: 186kcalProtein: 10gFiber: 11g
Keyword gluten-free, nut-free, vegan
Tried this recipe?Let us know how it was!


Thanks For Joining Us For Day 4 Of The 21 Day Vegan Kickstart

Thanks for joining us for another day of recipes on the 21 day vegan kickstart.  It is such a great way to change unhealthy eating habits and start the new year off on the right track.  I hope you consider signing up and joining in on the fun.  And if you are interested in more easy vegan recipes to cook up, check out the #LunchBreakLIVE page for a ton to choose from.  Until next time…keep cookin’!

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