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Allergy-Friendly, Gluten-Free 4th of July Recipes

Posted Jul 02 2010 10:00pm

Fireworks from the 2009 Minneapolis fireworks display at the Stone Arch Bridge

Geez, can you believe it is already JULY?!

Summer is officially here, and so is the 4th of July and all that goes with it.  America's Independence Day is celebrated with backyard barbeques, picnics, potlucks, cabins, and pyromaniac fiends (like my brother and his buddies) getting their jollies out by blowing stuff up and creating fiery explosions in the sky.  And while these gatherings are fun, they can be really stressful for anyone with dietary restrictions.  Parties are like obstacle courses, especially if you aren't hosting and you don't know what's what.

No fear! The key to these gatherings is to bring along plenty of safe food. Yes, it involves planning, but it will ensure that you have plenty eat, can relax and enjoy yourself, and not break your diet, have a reaction, or go hungry. 

I dug through my archives and hand selected a wide assortment of recipes that are perfect for summer gatherings and weekends at the cabin or cottage.  You will love them, other people will too, and you will feel happy, satisfied, and celebratory just like everyone eating all the "normal" food. Be sure to check out my  Summer Recipe Index  for more ideas. 

Have a safe and happy holiday, and please don't blow your hands up or start your garage on fire.  Kisses!

xoxo, Kim

Summer in Minnesota is like heaven, and the only reason living through the winter is at all worth the struggle.

White Bean and Garlic Dip

Appetizers and Snacks

Tomato Free Arame SalsaServe a big bowl of  White Bean Garlic Dip , Beet Hummus , or Tomato-Free Arame Salsa  with   Crispy Raw Flax Seed Crackers  or another cracker, chip, or raw vegetable your choice.

Make Tuscan Chicken Liver Paté "Sliders" for a fun and delicious light lunch or snack. For something more filling, make picnic-perfect paté sandwiches with pickles, thinly sliced radishes, a smear of mustard, and a thick slice of  Pumpkinseed Teff Sandwich Bread.

Pepper Crusted Cashew Cheese

Make a big batch of  Wasabi Garlic Kale Chips  or  Toasted Nori Crisps  to serve instead of potato or corn chips.

Serve  Pepper-Crusted Cashew Cheese  with crackers and fresh vegetables.



Jicama Collard Slaw 

Salads, Slaws, and Sides

White Bean Salad with Peppers and HerbsFor a hearty pasta or bean dish, try making White Bean Salad with Peppers and Herbs , Chicken Salad with Artichokes , or Chickpea, Pesto, and Broccoli Pasta Salad , or French Tuna Macaroni Salad .

Instead of a standard coleslaw, how try  Carrot Ribbon SaladCurried Rhubarb Coleslaw , Celeriac Slaw with Creamy Cashew "Mayo"Cabbage Slaw with Sorrel and Sesame , Jicama Collard Slaw with Creamy Sunflower Dressing , or Really Raw Slaw  instead.

Roasted Vegetables with PestoFeel like whole grains? Make my delicious  Cucumber, Olive, and Quinoa Salad  or  Millet Tabouli with Roasted Red Peppers .

Substitute the classic sugar-laden maple baked beans with a delicious and hearty batch of  Mexican Azuki Beans with Epazote.

For a simple and elegant vegetable side dish, serve a big platter of chilled or hot  Roasted Vegetables with Basil and Garlic Scape Pesto  or Sprouted Chickpea Pesto for dipping.


Firing up the grill for chicken breasts!

Main Course

Grilled Chicken Breasts with roasted vegetables and Jicama Collard SlawIf you're firing up the grill, try making Dad's Mesquite-Smoked Chicken Breasts , or make a grilled version of my Caper & Shallot Turkey Burgers with Pesto .

For a vegan burger alternative, try Sunny Quinoa Burger s or Mung Bean Burgers  in a collard leaf with fresh sprouts and grated carrot.  I don't think they'd do well on the grill since they are kind of fragile, but they'd still be great done up on the stove.

Make Turkey Fajita Hash and serve it in brown rice tortillas with all Summer Spaghetti with Zucchini Cashew "Alfredo"the classic taco fixings, like black olives, lettuce or thinly shredded cabbage, thinly sliced radishes, and salsa.

For a quick and filling pasta dish, use fresh farmers market vegetables to make Summer Spaghetti with Zucchini Cashew Alfredo - the sauce isn't too heavy, and is still appropriate for even hot summer days.


Raw Strawberry "Milk"Shakes

Sweet Treats

Rhubarb Cashew CookiesMy Black Bean Fudge is always a hit - and there is no baking involved, so it won't heat up your kitchen! For a crunchy version, try making the recipe for Fudge Sunny Bunnies but cut into stars or other fun shapes instead of rabbits.

Serve a plate of Rhubarb Cashew Cookies , Sunflower Butter Cookies , Amazing Flourless Chocolate Chip Cookie s, or Chewy Chocolate Buckwheat Cookies .

Use fresh summer fruit to make Raspberry Rhubarb Coconut Bars or  Plum Apricot Tart.

Beet and Cherry CreamsiclesCraving something icy to beat the heat? Try my Avocado Shamrock ShakeRaw Strawberry "Milk"shakes , or Beet & Cherry Creamsicles .

Go all out and make my Chocolate Cherry Berry Layer Cake , and decorate with raspberries, blueberries, and and cherries instead for a patriotic twist!



Granola with fresh berries - the perfect easy summer breakfast!

Breakfasts & Brunch

Rhubarb Coconut SconesFor quick breakfasts at the cabin or on the boat, make a batch of  Super Seed GranolaApplesauce Muffins , Cinnamon Raisin Muffins , or  Rhubarb Coconut Scones .

For more leisurely breakfasts at home on your holiday off, what about trying a batch of Salmon and Eggs Breakfast Scramble , Sprouted Quinoa Millet Waffles  with Strawberry RHubarb Jam ,  or Sprouted Buckwheat Blini with Salmon, Cucumber, and PUmpkin Seed Cream ?


Have a safe and happy 4th of July!

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