This Fourth of July, why not cook up something healthy and humane—like marinated vegetable kebabs, beefless burgers, or vegan BBQ chicken? Not only do vegan foods taste great, they’re also better for you—and your guests—because they’re cholesterol-free and generally low in saturated fat and, unlike meat, don’t form harmful carcinogens called heterocyclic amines (HCAs), when cooked.
A University of Texas study showed that eating lots of well-done meat, including grilled chicken and fried fish, can nearly double your risk for developing bladder cancer. And many other studies suggest that people who eat well-done meats are more likely to develop pancreatic, prostate, or breast cancer. Research even shows that people who eat lots of charred meat have a 60 percent higher risk of developing pancreatic cancer.
And of course, undercooked meat can cause food poisoning—but no matter how it’s cooked, it causes animal suffering—so you might want to pass on that, too. Fortunately, vegetables and vegan meats are great on the grill, and they don’t form harmful HCAs—even if the “barbecue master” grills them beyond recognition.
Whether you’re a seasoned vegan or just trying to eat more meat-free meals, remember these simple tips for a terrific cookout:
• Baste veggie burgers with barbecue sauce before grilling to keep them moist and add zesty flavor. (Many store-bought brands of barbecue sauce are vegan.) Just don’t overcook them—since vegan meats are precooked, they only need to stay on the grill for a few minutes.
• Try grilling corn on the cob, Portobello mushrooms, zucchinis, potatoes, onions, pineapples, mangos, bell peppers, eggplant, asparagus, and marinated tofu-vegetable kebabs. Roasting fruits and vegetables over coals caramelizes their natural sugars and brings out their flavor. Cut the vegetables uniformly so they’ll cook evenly, and use a wire-mesh grilling screen so soft foods won’t fall into the fire.
• Smart Dogs, Tofu Pups, and other veggie dogs tend to dry out over an open flame, but they’re delicious when boiled or fried and served with vegetarian baked beans or topped with chili non carne. Tofurky’s tasty vegan sausages are great when grilled (for just a couple of minutes) and topped with roasted peppers and onions or your favorite condiments.
And no cookout is complete without creamy vegan potato salad, fresh berries, and a big wedge of watermelon. Here are some fun vegan recipes to help make your Fourth of July a blast:
Grilled Garlic-Herb Corn
1/2 cup vegan butter or margarine, softened (try Earth Balance brand)
Salt, to taste
Pepper, to taste
1 Tbsp. minced parsley
1 Tbsp. minced basil
1 Tbsp. minced chives
4 cloves garlic, crushed
6 ears corn, husked
• In a small container, combine the vegan butter, salt, pepper, parsley, basil, chives, and garlic. Cover and refrigerate for 2 hours.
• Spread the vegan butter over the corn, covering completely. Wrap in aluminum foil and grill for 15 to 20 minutes, turning often, until cooked through.
Makes 6 servings
Note: For an extra kick, mix in 1/4 tsp. cayenne pepper.
Creamy Dill Potato Salad
Creamy Dill Potato Salad
3 lbs. Yukon Gold potatoes, peeled
Sea salt, to taste
Freshly ground black pepper, to taste
2 celery stalks, finely diced
1 cup vegan mayonnaise
1 small red onion, finely chopped
1/4 cup chopped fresh dill
1 1/2 Tbsp. apple cider vinegar
1 Tbsp. lemon juice
1–2 Tbsp. Dijon mustard
• Place the potatoes in a large pot and fill with enough water to cover completely. Add some salt and bring to a boil. Cook for 20 to 25 minutes, until just tender but not falling apart.
• Drain in a colander and let cool.
• Combine the remaining ingredients in a large bowl.
• Cut the cooled potatoes into 1-inch cubes and add to the bowl, stirring carefully until coated.
Makes 6 to 8 servings
‘Spring Into Summer’ Pasta Salad
‘Spring Into Summer’ Pasta Salad
8 oz. vegan spiral pasta
1 cup vegan Italian dressing
Assorted chopped vegetables (broccoli, cauliflower, onions, bell peppers, cherry tomatoes, etc.)
• Cook the pasta according to package directions. Drain and let cool.
• Combine all the ingredients in a large bowl and mix well.
• Chill in the refrigerator and serve cold.
Makes 8 servings
Mint Watermelonade
Mint Watermelonade
5 cups watermelon
Juice of 1–2 lemons
Ice cubes
1–2 sprigs fresh mint
• Liquefy the watermelon in a blender or food processor.
• Pour into 1 or 2 glasses. Add the lemon juice, drop in the ice cubes, and top with the mint.
• Drink up!
Makes 1 to 2 servings
Be sure to have these and other vegan recipes on hand, as your guests will surely ask for them once they realize that vegan foods are delicious as well as healthy and humane.
