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Idea #1: Chili
A robust bean chili, with an optional “meat” such as Beyond Meat “burger” or Quorn meatless pieces, is a great 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.

Idea #2: Potato salad
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 then cooling potatoes is that it brings out their resistant starch, a great source of fuel for your microbiome, that won’t leave you craving sweets.

Idea #3: Fruit salad
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.

Idea #4: Quinoa Salad
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 and the more delicious!

Idea #5: Plant-based burgers
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 you leave. 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 or ingredients, including nuts.

Dr. Vikki Peterson is a clinical nutritionist, chiropractor and certified functional medicine practitioner. To reach Dr. Peterson’s publicist, email drvikki@jayajayamyraproductions.com.