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Healthy 4th of July Recipes

Sharon Muse

Healthy 4th of July Recipes

The 4th of July is a time to spend with family and friends - not work all day in the kitchen. So we pulled together some of our favorite recipes to make your party planning easier. Some of these can be made ahead of time and you can relax and enjoy the day!

If you are curious about the nutrition componet of each recipe - just click on the title and it will take you to the orginal post.

We wish all of you a Happy and Healthy 4th of July!!

Vegan Chickpea Burgers with Avocado Sauce

chickpea vegan burger 2 (1).jpg

makes 6 burgers


To make the burger:

2 cans chickpeas (garbanzo beans) drained

2 large carrots grated

1 medium zucchini, grated 

1/2 red onion, finely diced

4 tsp. minced garlic

1 T olive oil (more to cook the patties)

1/2 cup oat flour (you can make your own but putting rolled oats in a blender or food processor)

1 tsp. garlic powder

2 tsp. chili powder

1/2 tsp. paprika

1 tsp. Himalayan salt

1/2 tsp. ground pepper

2 T ground flaxseed

1/3 cup water

To make the Avocado sauce:

1/4 cup Veganaise (vegan mayo)

1/4 cup vegetable broth

1 medium avocado

Juice of one lemon

Additional optional items: buns, lettuce, tomatoes, cheese


1.) Mix the flaxseed and water in a bowl and place in the refrigerator for about 5-10 minutes while you start making the burgers.

2.) Place one tablespoon of olive oil in a pan over medium heat. Add diced onions, carrots, zucchini and garlic and saute until the onions are translucent. Remove from heat and set aside.

3.) Place drained beans in a food processor and pulse leaving some chunks (not pureed). Add the onion mixture and continue to pulse until mixed through. 

4.) Place bean and onion mixture in a large bowl and add the flaxseed and water mixture as well as the oat flour. Add the spices next and mix together.

5.) Make 6 equal sized patties and place on a plate. 

6.) Now make the sauce: In a small bowl, combine the veganaise, broth, avocado, and lemon and whisk together and place in the refrigerator to chill. You can make the sauce ahead of time as well.

7.) In a large sauté pan, heat some olive oil to medium heat. Add the patties, allowing them to cook on each side about 5 minutes. You don't want to overcook them but do want them heated throughout.

8.) Place patties on a bun, top them however you like and add a dollop of the avocado sauce (it's delicious) and enjoy! We served these with homemade sweet potato fries (click HERE for the recipe), also delicious!


c.caviar chip n dip.jpg


½ cup olive oil

⅓ cup balsamic vinegar

1 tsp chili powder

½- 1 tsp sea salt

½ of a pint of grape tomatoes, diced

1 (15 oz.) can organic black-eyed peas, drained and rinsed

1 (15 oz.) can organic black beans, drained and rinsed

1 (11 oz.) can organic, non-GMO sweet corn

½ red onion, diced

½ red bell pepper, diced

½ green bell pepper, diced

Optional: add jalapenos if you like it spicy, cilantro or take the chili powder out and add garlic and fresh basil and you have a completely different dip - perfect for the summer time.


1.      In a small bowl, combine olive oil, balsamic vinegar, chili powder, and salt. Whisk to combine. Or place all the ingredients in a mason jar and with the lid on tightly, shake until combined.

2.    In a medium or large bowl, combine the remaining ingredients (tomatoes through bell peppers) and stir to mix thoroughly. Pour the dressing over the bean mixture and refrigerate a few hours to overnight for the flavors to combine. Although sometimes we just eat it as soon as we make it - it’s so good! Serve with tortilla chips, crackers or even cucumbers and enjoy!

Watermelon and Crab Summer Salad

Serves: 2 appetizer sized salads


3 cups cold diced watermelon

8 oz. fresh lump crab meat

1/4 cup thinly sliced red onion

1/4 cup lightly packed sliced fresh basil

1/2 of a lemon squeezed

1 T olive oil

salt and pepper to taste


1.) Combine all the ingredients from watermelon through basil in a medium size bowl.

2.) Add lemon juice and olive oil over the salad, toss and season with salt and pepper.

3.) Chill for 5-10 minutes then enjoy!

Watermelon Jalapeño Margaritas.jpg

Servings 4


8 Cups watermelon, cubed

3 Limes, juiced

1 Jalapeño, sliced

5 ounces silver tequila 


1.) In a high-power blender, blend watermelon until it becomes a puree.

2.) Place sliced jalapeños into the watermelon puree and let sit for at least an hour. If you like things super spicy, add more jalapeños and let sit longer. If you're not a huge fan of spice, then add less and don't let it sit as long. Be careful to wash your hands after working with jalapeños and avoid getting any juices in your eyes - this stings like crazy!

3.) Add the juice of the limes, tequila, and stir. Pour over ice and enjoy! If you want it blended with ice, strain jalapeños out of the watermelon puree and then blend all ingredients together with 2-3 large handfuls of ice.

Fresh Strawberry Nice Cream Bars

Fresh Strawberry Nice Cream Bars

makes 4 bars


1 frozen banana

6 ounces full fat coconut milk

1-ounce orange juice

1 -2 T maple syrup

Chocolate coating:

1/2 cup Dairy Free Chocolate Chips, we love Enjoy Life Brand

1 tsp. coconut oil

*Will need a popsicle mold that holds at least four ice pops.


1.) Add frozen banana, strawberries, coconut milk, maple syrup and orange juice in a blender and process until smooth.

2.) Pour equally into four popsicle molds and place in the freezer for about 8 hours or overnight.

3.) If you choose to drizzle chocolate over them (and who wouldn't?), remove the popsicle from the mold by running it under hot water for a second. This will loosen it from the mold and should pull right out. Then place them all on a cookie sheet that will fit in your freezer and refreeze for about an hour (to make the chocolate coating). 

4.) To make the chocolate coating, place chocolate chips and coconut oil in a small bowl and melt in the microwave in 30-35 second intervals, stirring in between to melt the chocolate. Be careful not to overheat it as this will burn the chocolate and you will need to start over again.

5.) Pull the popsicle out of the freezer and drizzle the melted chocolate over on top and enjoy!