Clean Up Your 4th of July Cookout

Hotdogs and baked beans are so 1776.

Fire up the grill, gather some friends, and serve these even better alternatives to a traditional all-American BBQ. Your backyard is sure to be this year’s block party hot-spot long after the fireworks display fades out.

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Chick Pea Veggie Burgers (yields 6 – courtesy of Best Grilling Tips and Recipes)

• Ingredients:

1. 1/2 cup uncooked brown rice
2. 1 cup water
3. 2 16-oz. can chickpeas (rinsed & drained)
4. 1 red bell pepper (seeded & halved)
5. 1 red onion (quartered)
6. 1/2 cup olives (sliced)
7. 6 cloves garlic
8. 3/4 cup feta cheese (crumbled)*
9. 1 egg (or 2 egg whites)
10. 1/4 cup Italian dressing
11. 1 tbsp. dried oregano
12. 1 tbsp. dried parsley
13. 1 tsp. black pepper
14. 1/2 cup Panko bread crumbs**
15. 6 whole wheat pita pockets

*If your dietary needs exclude dairy, substitute extra-firm tofu soaked overnight in lemon juice.

**If your dietary needs exclude gluten, substitute crushed GF Rice Chex cereal.

• Preparation:

1. Boil the water in a small pot and add the brown rice, then reduce the heat to medium-low and cover the pot.
2. Allow the rice to simmer for about 45 minutes, or until it is tender and the water has absorbed.
3. Preheat the grill to 450 degrees (Fahrenheit) and coat a sheet of aluminum foil with cooking spray.
4. Once the chickpeas have dried off from being rinsed, transfer them to a mixing bowl and mash with a fork.
5. When the chickpea mash becomes thick and pasty, set the mixing bowl aside temporarily.
6. Put the pepper, garlic, olives, and red onion into a food processor and pulse until the mixture is finely chopped.
7. Strain the excess water out of this veggie mixture, then add to the mashed chickpeas and stir thoroughly.
8. Pulse the cooked rice and feta cheese (or tofu) in the food processor, then stir into the chickpea mash.
9. In another mixing bowl, whisk together the egg, Italian dressing, oregano, parsley, garlic, and black pepper.
10. Add this mixture to the chickpea mash as well, then stir in the bread crumbs until the mash holds its shape.
11. With your hands, form 6 patties and place them on the greased sheet of aluminum foil.
12. Coat the grill grate with cooking spray, then place the aluminum foil holding the patties on the grill.
13. Cover the grill and cook the burgers for about 20 minutes, flipping them once after 10 minutes.
14. Place 1 burger inside each pita pocket and serve with any condiments of your choosing (I suggest a dollop of plain Greek yogurt mixed with 1 tsp. olive oil).

   

(image courtesy of thedailyspud.com)

Chili & Lime Corn-on-the-Cob (yields 6 – courtesy of All Recipes)

• Ingredients:

1. 6 corn-on-the-cob ears (husks removed)
2. 3 cups water
3. 1/2 cup lime juice
4. 1 tbsp. chili powder
5. salt and black pepper (to taste)

• Preparation:

1. Preheat the grill to medium-high heat and coat the grate with cooking spray.
2. Pour the water into a mixing bowl and add the corn, then let them soak for 5-10 minutes.
3. In another mixing bowl, combine the lime juice, chili powder, salt, and pepper, then set this mixture aside temporarily.
4. Remove the corn from the water, dry them off completely, and place on the heated grill grate.
5. Cook the corn cobs for 3-5 minutes on each side, turning periodically and brushing on the chili mixture as you turn them.

   

(image courtesy of allrecipes.com)

Quinoa, Black Bean & Mango Salad (yields 6 – courtesy of Skinny Taste)

• Ingredients:

1. 1 15-oz. can black beans (rinsed & drained)
2. 1 cup cooked quinoa
3. 1 cup corn (off the cob)
4. 1 red bell pepper (chopped)
5. 1 mango (chopped)
6. 1/4 cup red onion (diced)
7. 1/2 cup cilantro (chopped)
8. 1 jalapeno pepper (seeded & diced)
9. juice from 1 lemon or lime
10. 1 1/2 tbsp. extra-virgin olive oil
11. 2 cloves garlic (minced)
12. 1/2 tsp. ground cumin
13. 1/2 tsp. chili powder
14. 1/4 tsp. ground turmeric

• Preparation:

1. In a mixing bowl, combine the quinoa, black beans, mango, corn, pepper, cilantro, onion, and jalapeno.
2. In another mixing bowl, whisk together the lemon (or lime) juice, chili powder, turmeric, cumin, garlic, and olive oil.
3. Drizzle this mixture over the quinoa salad, then refrigerate until you are ready to serve.

   

(image courtesy of skinnytaste.com)

Minty Rosewater Lemonade (yields 6 – courtesy of Banglish Kitchen)

• Ingredients:

1. 2 cups water
2. 1 bunch mint leaves (chopped)
3. 1 1/2 cups Stevia powder or organic honey
4. 3 tbsp. lemon juice
5. 3 tsp. rosewater*

*You can typically purchase rosewater at Middle Eastern ethnic markets.

• Preparation:

1. Boil the water in a medium-sized pot, then add the mint leaves and Stevia powder (or honey).
2. Continue boiling this mixture, stirring occasionally, until the sweetener has dissolved in the water.
3. Reduce the heat to medium-low and add the lemon juice and rosewater, then allow to simmer for 20-30 minutes.
4. Remove the lemonade from the heat, pour it into a pitcher, and refrigerate for at least 1 hour.
5. Add some ice cubes and more lemon juice or sweeter to taste, then refrigerate the lemonade for another 15 minutes before serving.

   

(image courtesy of sunandglory.com)

Berry & Tapioca Parfaits (yields 6 – courtesy of Fat Free Vegan Kitchen)

• Ingredients:

1. 3 cups almond milk (divided)
2. 1/3 cup tapioca pearls
3. 1 1/2 tsp. cornstarch
4. 3 tbsp. agave nectar
5. 1/2 vanilla bean (split lengthwise)
6. 1 lb. strawberries (washed & stemmed)
7. 1 pint blueberries (rinsed & drained)

• Preparation:

1. Put the tapioca and 2 1/2 cups of almond milk in a heavy saucepan and bring to a boil, stirring occasionally.
2. Turn the heat down to a simmer and continue to cook this mixture for 15-20 minutes, stirring every few minutes.
3. In a mixing bowl, combine the cornstarch and 1 tbsp. of the remaining almond milk and set aside temporarily.
4. When the tapioca pearls have become translucent, add the remaining almond milk, 1 tbsp. agave nectar, and vanilla bean to the pan.
5. Return the heat to a slow boil and continue to cook and stir for another 5 minutes.
6. Whisk the cornstarch mixture into the pan and cook for another 5 minutes or until the pudding thickens.
7. Remove the pudding from the heat and transfer it to a metal bowl and scrape out the vanilla bean.
8. Place the metal bowl in an ice bath and allow the pudding to chill for about 10 minutes, stirring occasionally.
9. Slice the strawberries into quarters and pulse them in a food processor with 2 tbsp. agave nectar, then divide the puree into 6 glasses.
10. When the pudding has cooled, divide it equally among the 6 glasses on top of the strawberry puree.
11. Refrigerate the glasses for at least 15 minutes before serving, then top with a generous amount of blueberries.

   

(image courtesy of blog.fatfreevegan.com)