4TH OF JULY FOOD COVERED!
We’ve got your healthy vegan upcoming celebration covered with these 4th of July food options! Join Eating4E’s Jenn and her 2-year-old son Ethan along with host Tracy Childs on #LunchBreakLIVE as they whip up some yummy, homemade whole-food, plant-based burgers and cheesy fries. They’ll also demo a quick & colorful dessert! Jennifer Nemeth is a Clinical Nurse at the University of California, San Diego Cardiac Rehabilitation and Wellness program. She has a degree in dietetics, is certified in Plant-Based Nutrition, and a Food for Life instructor through the Physicians Committee for Responsible Medicine (PCRM.org). She loves to cook and bake with her two young sons on the “Eating4e” YouTube show (www.eating4e.com), do spin workouts, and have family movie nights. Eating 4 E stands for eating for “Ethan/Evan”, eating for “energy”, eating for the “environment” and eating for “empathy”. She’s been vegan for 9 years and loves having a vegan household. Tracy is the founder of Tracy’s Real Food where she sells homemade healthy vegan baked goods and snacks that are delicious! Get Tracy’s guilt-free snacks with 10% discount code “JANE10” @ www.tracysrealfoods.com
Now let’s see how this 4th of July feast comes together…
4TH OF JULY FOOD CHOICES HAVE NEVER BEEN EASIER!
Let’s take a closer look at the delicious food options that were shown to us today. While most compotes are made from cooked fruit, this one shown to us today is raw. The chia seeds and dates give it an amazing, thick consistency. It is also one of the most versatile recipes! Use it as you would jelly on toast, oatmeal, and pancakes, or for a fruity topping for any dessert. It’s also very tasty plain! Not too sweet or too tart! You could also add some cranberries to make an amazing cranberry sauce for holiday meals. They made parfaits using the compote.
Raw Berry Compote Parfaits
- 2-4 large dates pitted – see note
- 2-3 cups frozen mixed berries mostly or completely thawed
- 1-4 tablespoon ground chia seeds – see note
- In a food processor, chop the dates. Combine all of the rest of the ingredients and process until berries and dates are chopped to a fairly smooth consistency. Add additional ground chia as needed to achieve a jam-like consistency (it thickens more over time).
- Use immediately, or pour into a container and chill at least four hours or overnight, until thickened.
- Serve with sweets for dessert, in parfaits, on top of vegan ice cream or with hot cereal or toast and nut butter for breakfast.
Fresh berries may be used.
Add additional chia seeds if a thicker consistency is desired
Add the greater number dates for a sweeter compote.
We made parfaits on the show using Kite Hill Almond Yogurt, Tracy’s Real Foods Coconut Cacao Crunch and banana slices.
Who doesn’t love cheesy fries? This next 4th of July food option is simple and delicious. Your guests will love nibbling on these. The nutritional yeast gives these little gems that cheesy flavor we all love on our fries.
Cheesy Baked Potato Wedges
- 4-5 medium Yukon Gold potatoes
- ½ cup nutritional yeast
- ½ cup raw almonds
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ½ teaspoon salt
- 1-2 tablespoons water
- Preheat the oven to 425.
- Cut the potatoes into wedges & parboil them in a pot of boiling water for about 6 minutes until partially cooked (fork tender) but not falling apart.
- Drain the potatoes and allow them to cool
- Make the parmesan by blending the remaining ingredients in a blender and pulse to chop the almonds, then blend to a powdery consistency (you won’t use all of it – store remaining parm in the fridge).
- Pour the water on the potatoes and toss to moisten. Sprinkle a few tablespoons of parm onto the potatoes and toss gently. Add a few more and toss again if you like. Lay out the potatoes in a single layer on a baking sheet and bake for 10-15 minutes until golden brown and crunch.
Next up we have spicy chickpea veggie burgers, the perfect 4th of July food option! This is a recipe adapted from Running on Real Food and is so super delicious and totally guilt-free!
Spicy Chickpea Veggie Burgers
- 2 cups chickpeas about 1 ½ cans, drained, well-rinsed and mashed
- 1/2 red onion finely diced
- 1 small zucchini grated
- 3 tbsp finely chopped cilantro
- 3 tbsp 45 mL red wine vinegar
- 1 tbsp 15 mL sriracha sauce (can substitute salsa, marinara sauce, BBQ or ketchup if spiciness is not desired)
- 2 tbsp 30 g natural peanut butter
- 1 tsp cumin
- 1 tsp garlic powder
- 1/2 tsp black pepper
- 1/2 tsp sea salt
- 1 cup 100 g quick oats (gluten-free if needed)
- After draining and rinsing the chickpeas, place them in a bowl and mash them with a fork or pulse a few times with an food processor. The onion, zucchini and cilantro can be hand chopped or diced in a food processor.
- Add all the ingredients to a bowl and use your hands to mix very well.
- Form into 6-8 patties.
- Cook on the BBQ around 400 F for approximately 10 minutes each side or fry in a pan with some oil for 3-5 minutes per side.
IT’S ALMOST THE 4TH OF JULY! GET COOKING!
What a great episode of #LunchBreakLIVE! So many great options for the upcoming holiday. I hope you give some or all of these recipes a try. If you do be sure to take a photo and tag @JaneUnChainedNews on Instagram. Leave a comment here and let us know how you liked it. If you are looking for other plant-based recipes to try be sure to stop by the #LunchBreakLIVE page where we have a ton to choose from. Until next time…keep cookin’!
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Donna Dennison is an UnchainedTV writer, graphic designer, video editor, and IG contributor. Donna is also a creative in the film industry.