For many 4th of July is a synonym of fireworks, BBQs, picnics, and days spent outdoors with lots of snacks and drinks. And most likely, a lot of your holiday preparation and celebration centers around food and what dish you plan to bring to the gathering.
Planning your dish may seem like a simple task for others, but we know that navigating and attending these events and celebrations can be pretty frustrating and disappointing for those on a plant-based diet. The good news is that it doesn’t have to be! You don’t have to be a meat-eater to enjoy this patriotric holiday!
Our friend, Dr. Vikki Petersen, certified clinical nutritionist, chiropractor, and functional medicine doctor shared with HOLA! USA how people following a plant-based diet can make any holiday or event a little easier.
“Holidays often have traditional meals associated with them that are nostalgic and bring back happy memories of family and friends,” said Dr. Petersen. “If you focus on the friendship, love, and camaraderie that holidays engender, then maintaining a healthy, while delicious, diet is easier.”
“Instead of focusing on what you cannot eat, enjoy healthy versions of what you can.”
“You’ll find out that friends and family will enjoy what you provide as well (sometimes better than the traditional fare),” says Dr. Vikki Petersen.
Plant-based diet
Here are Dr. Vikki Petersen’s top 5 plant-based 4th of July dishes that’ll have even the meat-lovers going back for seconds:
A robust bean chili, with an optional “meat” such as Beyond Meat “burger” or Quorn meatless pieces, is an excellent addition to your July 4th celebration. A flavorful chili can be served hot or cold, and the “meat” portion will go unnoticed as plant-based.
The Ultimate Vegan Chilli by We Are So Vegan
INGREDIENTS
coconut oil
1 onion
4 garlic cloves
2 red chillies
1 1/2 tsp ground cumin
1 tsp paprika
1 tsp ground coriander
1 tsp ground cinnamon
80g / 2.8oz sun-dried tomatoes in oil
3 x 400g / 14oz tins of beans (we use black, kidney and cannellini)
3 x 400g / 14oz tins of chopped tomatoes
2 tbsp tomato puree
1 tbsp balsamic vinegar
1 tbsp Marmite 50g / 1.8oz
70% dark chocolate
2 bell peppers (we use red and yellow)
1 lime large pinch of salt
handful of fresh coriander (15g / 0.5oz)
plain vegan yoghurt
INSTRUCTIONS
Heat a little coconut oil in a large saucepan on a medium heat. While the oil heats up, peel and slice the onion then fry for 8 minutes. Meanwhile peel and dice the garlic and finely chop the chilli. Then add both to the pan along with the spices and fry for 1 minute. Remove any excess oil from the sun-dried tomatoes and roughly chop them, then add them to the pan and fry for a further minute.
Meanwhile drain and rinse the beans, then transfer them to the pan along with the chopped tomatoes, tomato puree, balsamic vinegar, Marmite and dark chocolate. Bring the chilli to the boil then leave to simmer with the lid on for 40 minutes, stirring occasionally to avoid it sticking to the bottom of the saucepan.
Then deseed and slice the peppers and add them to the pan. Simmer for 20 minutes without the lid on. Stir in the juice from the lime and season to taste with salt. To serve, pick the coriander leaves off their stalks and sprinkle them all over and finish with a spoonful of vegan yoghurt.
Potato salad is always a staple at picnics and is extremely easy to make plant-based. A simple switch to egg-free vegan mayonnaise is all that it takes. A nice benefit to cooking and cooling potatoes is that it brings out their resistant starch, an excellent fuel source for your microbiome that won’t leave you craving sweets.
Favorite Potato Salad by Betty Crocker Kitchens
Ingredients
6 medium boiling potatoes (2 pounds)
1 1/2 cups of salad dressing
1 tablespoon white or cider vinegar
1 tablespoon yellow mustard
1 teaspoon salt
1/4 teaspoon pepper
2 medium celery stalks, chopped (1 cup)
1 medium onion, chopped (1/2 cup)
Directions
Scrub potatoes. Leaves skins on if desired, or peel thinly and remove eyes. Heat 1 inch water (salted if desired) to boiling; add potatoes. Cover and heat to boiling; reduce heat. Cook 30 to 35 minutes or until potatoes are tender; drain. Cool slightly; cut into cubes (about 6 cups). Mix salad dressing, vinegar, mustard, salt and pepper in 4-quart glass or plastic bowl. Add potatoes, celery and onion; toss. Stir. Cover and refrigerate at least 4 hours.
Fruit salad is a great summertime favorite that is always plant-based. Use “special” fruits that help prevent sunburn for an added benefit on those hot summer days. Lycopene-rich fruits with natural sun protection include watermelon, guava, papaya, and pink grapefruit.
Quinoa salad topped with summer cherry tomatoes, shredded red cabbage, red onion (or green onion), pea pods, red or yellow peppers, avocado, black or garbanzo beans, and a vinaigrette of your choice. The more veggies you add, the better!
These can be made from a variety of ingredients or purchased in your grocery store. I always prefer fresh, so consider putting them together the night before and then forming the “meat” into burger patties on your way to your barbeque. If you do not have a designated grill you feel comfortable with, just cook them at home before leaving—top with a plant-based “cheese,” grilled onions, avocado, and more. The base of your burger can be black beans, quinoa, tofu, or a combination of ingredients, including nuts.
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