• Skip to primary navigation
  • Skip to content
  • Skip to primary sidebar
  • Skip to footer

FatFree Vegan Kitchen

Simply delicious oil-free vegan recipes

  • Recipe Index
    • Recipes by Category
    • Recipes by Tag
    • Recipe Box
  • About Me
    • Press
  • NewsBites
  • Shop!
  • Website

Keeping it Light and Cool on the Fourth of July

July 1, 2007 By Susan Voisin 5 Comments
Disclosure: This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases. Privacy Policy.

Vegan Fourth of July
[2013 Update: Check out my Vegan 4th of July Pinterest board for more delicious Vegan Fourth of July suggestions.]

I can’t remember ever celebrating the 4th of July when I was growing up. Perhaps the holiday blended into other summer days of swimming and picnics so that now I don’t remember it as anything special, but whatever the case, I grew into adulthood not realizing that other people actually have special parties and picnics devoted to Independence Day.

It wasn’t until I moved to Mississippi and joined a community swimming pool that the pleas of my daughter forced me from the comfort of my air conditioned house into what has to be the most sweltering holiday of the year. Each 4th of July, our pool throws a big party in the very middle of the day. While the children compete in games and contests in the cooling waters of the pool, the parents sit and stand around sweating, competing for the shadiest spots and hoping that the mayo in the potato salad they’re eating hasn’t gone bad.

On a scale of root canal to 10, I give the 4th of July picnic about a 2–better than having a dentist’s hand in my mouth for two hours but less comfortable than a mammogram. But sometimes parents just have to suck it up and brave the heat, mosquitoes, and questionable food for the sake of the kids. If I absolutely have to be out in the heat, I want to be eating the coolest things possible, and for me that means salads.

International Quinoa Salad

International Quinoa Salad is perhaps my favorite main-dish salad, and I think it reflects the diversity of our country, making it, to me, a perfect 4th food.

Asparagus Pesto Pasta Salad

I’m knee-deep in basil at this time of the year, and Asparagus Pesto Pasta Salad is a delicious showcase for the summery flavor of fresh basil.

Orange Couscous Curry

One of my favorite dishes, Orange Couscous Curry, can be served hot or cold. If you’re avoiding couscous and other pastas, you can make it with millet or quinoa instead.

I don’t want to be anywhere near a grill at noon on a July day, but I know that some people like to get their barbecue on, so here are a few suggestions:

Barbecued Seitan Ribz

Be sure to make a double–or triple–recipe of these Barbecued Ribz, because even your omnivore friends will want to take a bite. You can also choose to go a little less traditional and make them with Sweet and Sour Orange Sauce instead. And don’t forget to check out my latest version, Jacked-Up Ribs!

Barbecue Black-Eyed Pea Burgers

My new favorite burger! These Barbecue Black-Eyed Pea Burgers can be made ahead in the oven and reheated for a few minutes on the grill. They’re fast and easy, too! Click here for more burger recipes!

Maple-Grilled Tofu with Blueberry Salsa

When I think of grilling, I think of tofu. Maple-Grilled Tofu, above, goes great with sweet and spicy salsas. Or check out Teriyaki Tofu or Cumin-Grilled Tofu with Papaya Salsa.

Grilled Asparagus with Spinach and Smoked Paprika Dressing

Salad on the grill? Of course, you can’t put lettuce over hot coals (or can you?), but asparagus cooked on the grill or grill pan is a wonderful addition to any salad. Try this Grilled Asparagus with Spinach and Smoked Paprika Dressing, and your taste buds will thank you.

Looking for side dishes to complement your burgers? Here are a few light and tasty options:

Basic Low-Fat Coleslaw

Everybody loves coleslaw. Try my Basic Low-Fat Coleslaw or, for a different twist, Coleslaw with Poppy Seed Dressing.

Potato-Green Bean Salad

No picnic is complete without potato salad! Try the Potato and Green Bean Salad, pictured, my Vegan German Potato Salad, or for a heartier salad, Southwestern Black Bean Potato Salad is almost a meal in itself.

Oven-Roasted Corn on the Cob

Corn on the cob is delicious both boiled and cooked on the grill. Or, if you’re going to be celebrating the holiday indoors, consider oven-roasting your corn or making it in the Instant Pot.  Yum!

When it comes time for dessert, nothing says cool and light like fruit. The Red, White, and Blue Fruit Terrine pictured at the top of the page is an impressive yet healthy way to end your holiday meal. But, if it’s going to need to be out in the heat for more than an hour, I recommend something a little less delicate (agar will eventually melt under high heat).

Blueberry Breakfast Cake

Blueberry Breakfast Cake travels well and has made many an omnivore realize that low-fat vegan cooking can be yummy.

Strawberry-Blueberry Tapioca Parfaits

You’ll need to keep them chilled before serving, but these delicious Strawberry-Blueberry Tapioca Parfaits will be the hit of your party.

Chocolate-Orange Cake

In the mood for chocolate? Bring this amazing Chocolate-Orange Cake to your celebration and I promise you that no one will know it’s fat-free.

Almost Instant Frozen Yogurt

If you’re going to be close to a freezer, there’s no better way to beat the heat than with a frozen dessert, such Almost Instant Frozen Yogurt, pictured above, or Strawberry-Banana Sorbet. If strawberries aren’t available, Ridiculously Easy Pineapple Sorbet is, well, ridiculously easy. Or try it with whatever fruit you like–just make sure it’s frozen solid beforehand. If all you’ve got are bananas, give the classic Banana “Ice Cream” a try.

Hope you all have a great holiday. And to all of my readers in other countries, think of me standing out in the hot sun, watching my daughter try to grab a greased watermelon in a swimming pool, and once you’ve stopped laughing, drink a nice cold glass of wine in my honor. Because no alcohol is allowed at the pool. But later…oh, I’ll make up for it later!

Filed Under: Fat-free Tips, Non-Recipe Tagged With: Holidays, Life

Get NewsBites!

Sign up for our newsletter to receive new recipes & tips by email!

Privacy Policy
Previous Post: « The Very Hungry…Hornworm?
Next Post: Berries and Spice Muffins »

Reader Interactions

Comments

  1. Audrey

    June 18, 2010 at 9:40 am

    Thanks for the great recipes for July 4th and I totally agree with your assessment of July picnics! I just back from a camping trip that I suffered through “for the kids” so I understand! The things we do for happy memories! 🙂

    Reply
  2. shannon

    July 15, 2010 at 5:11 pm

    I love ur site a customer atwork recommended i look for vegan recipes on your blog I love it thank u soooo much

    Reply
  3. Laura Hudson

    July 1, 2011 at 11:14 am

    Hi Susan! I wanted to let you know that I mentioned this blog post in my July 4th Feature Friday on our Facebook page. I’ll be posting it at around 2pm on our Facebook page at http://www.facebook.com/hallelujahacres.

    Great blog! Let me know if we can ever be of assistance to you.

    Laura H.
    Hallelujah Acres

    Reply
    • SusanV

      July 1, 2011 at 11:16 am

      Thanks so much, Laura! I’ll look for it on FB.

      Reply
  4. Sharon G

    July 2, 2013 at 10:56 am

    Great ideas….love your site! Especially can’t wait to try the Ribz!

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

Welcome to My Kitchen!

Susan VoisinI'm Susan Voisin, and I love creating delicious whole foods plant-based dishes with no added oil. Be sure to follow me on Facebook and Instagram.
  • Bloglovin
  • Facebook
  • Instagram
  • Pinterest
  • RSS
  • Twitter

Find It Fast

  • Instant Pot Recipes
  • Ridiculously Easy Recipes
  • Weight Watchers Recipes
  • Recipes by Tag (ingredient, gluten-free, etc.)
  • Complete Recipe Index

Find a Recipe

Allergens

All of my recipes are vegan, dairy-free, and fish free. To find recipes free of other allergens, click on an icon below.

Gluten FreeNut FreeSugar FreeSoy Free

Footer

Fall Favorites

Pasta Fagioli with Cranberry Beans and Kale

Pasta Fagioli with Cranberry Beans and Kale

Vegan Pumpkin Bread Pudding

Vegan Pumpkin Bread Pudding

Spaghetti Squash Pesto Lasagna

Spaghetti Squash Pesto Lasagna

Lentil Soup with Coriander and Cumin from FatFree Vegan Kitchen

Lentil Soup with Coriander and Cumin

See More Fall Favorites

  • Bloglovin
  • Facebook
  • Instagram
  • Pinterest
  • RSS
  • Twitter
  • YouTube

Photos, original recipes, and text © Susan Voisin. All rights reserved. Do not republish content without permission.

Nutritional information is approximate and is not guaranteed to be 100% accurate. This site has no affiliation with Weight Watchers™️ and cannot guarantee accuracy of Points™️.

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

Copyright © 2023 · Susan Voisin · Privacy Policy· Log in