It’s officially summertime, and with the Fourth of July just around the corner, it’s time to gather up friends and family and pack a picnic basket, fill a cooler, or fire up the grill.
And with all of that grilling, we can think of no better day to encourage eating foods that minimize harm to our fellow creatures.
There’s no limit to the variety of delicious, satisfying foods that will fit this bill—from classic picnic standbys like potato salad to gourmet fare like Cat Cora’s chickpea fritters with romesco sauce. As more and more people turn to vegetarian foods for reasons of health, food safety, and animal welfare, your veg contributions are sure to be welcome wherever you are.
This July 4th, think beyond the burger!
Here’s a sample of what’s on the menu for some HSUS staff this July 4th:
Beau Archer
As outreach coordinator for HSUS Puppy Mills Campaign, Beau often works late hours offsite, as he did in this recent puppy mill rescue in Pennsylvania. He gets energy for the job by eating well at home. "A spicy cucumber salad is hard to come by on the road," he says. We'll keep this recipe on hand for food emergencies:
Cucumber Salad with Spicy Soy Dressing
Serves 4 as a side dish
3 medium cucumbers (approx. 1.5 lbs), peeled, halved, seeded, and sliced 1/4 inch thick
1 T salt
1 T soy sauce
3 T rice vinegar
1 tsp. chili paste*
1 medium clove garlic, minced
1 T sugar
3 T toasted sesame oil
1 T sesame seeds, toasted
1 T chopped peanuts (optional)
* Use 1/2 tsp. of hot red pepper flakes if you can't find red chili paste
Toss the sliced cucumbers with the salt in a colander or strainer set over a bowl. Drain for at least 1 hour (and up to 3 hours). Transfer the cucumbers to a medium bowl and set aside. Whisk the soy sauce, vinegar, chili paste, garlic, sugar, oil, and sesame seeds together in a medium bowl. Add the cucumbers and toss to coat. Top with chopped peanuts (optional) and serve chilled or at room temperature.
Editor's note: This recipe is adapted from "Perfect Vegetables" A Best Recipe Classic, by the editors of Cook's Illustrated.
Michael Greger, M.D.
Dr. Michael Greger is the director of public health and animal agriculture for The HSUS and is an expert on bird flu. His noontime lectures at the office are a hilarious mix of humor and science—but don’t take our word for it: check out his appearance on The Colbert Report.
Dr. Greger says, “Grilled corn on the cob is a must-have.” Here is his world-famous recipe:
Grilled Corn on the Cob
1. Soak unhusked ears of corn in water for 15 minutes.
2. Partially peel back husks to remove excess silk.
3. Brush with extra virgin olive oil infused with freshly crushed garlic, freshly minced rosemary, and freshly cracked black pepper.
4. Fold back the husks to cover kernels and tie down with a loose husk to hold in the steam.
5. Place on medium hot grill, rotating until all sides are charred. Remove with tongs, peel husks down like a banana and enjoy without burning yourself!
Editor's note: This recipe is great for leftovers. Slice off the kernels from leftover ears and toss in your next garden salad to add a savory and satisfying crunch.
Christine Gutleben
The director of HSUS Animals and Religion program, Christine is passionate about the healthier aspects of veg cuisine. About this dish, she says, "It's colorful and delicious—prepare it a day ahead of time and you're good to go!"
Confetti Black-Eyed Pea Salad
Serves 8
1/3 cup olive oil
2 1/2 T cider vinegar
1 T spicy brown mustard
2 tsp. finely grated yellow onion
1/2 tsp. each salt and freshly ground pepper
2 tsp. agave syrup
2 (15.5-oz) cans black-eyed peas, rinsed and drained
1 yellow bell pepper, finely diced
1 large tomato, seeded and diced
4 thin ribs celery, thinly sliced (3/4 cup)
2 carrots, peeled, finely diced (3/4 cup)
2 T chopped parsley
Whisk oil, vinegar, mustard, onion, salt, pepper, and agave in a large bowl. Add black-eyed peas, bell pepper, tomato, celery, carrots, and parsley. Gently stir to combine. Cover and refrigerate up to 24 hours before serving.
Paul Shapiro
The senior director of HSUS Factory Farming Campaign, Paul Shapiro is enthusiastic and indefatigable on the subject of food. Paul says, “Start your party with Thai iced tea—it’s refreshing and delicious. Follow this up with chimichurri-marinated chick'n breast." (Sounds like a great combo—we'll cool down with the iced tea after dinner too!)
Thai Iced Tea
Serves 6
6 cups water
1 1/2 tsp. dried cardamom
3/4 cup sugar
1 1/2 cups soy milk
5 tea bags (e.g., English Breakfast tea)
In a saucepan, bring water, cardamom, sugar and soy milk to a boil. Remove from heat and add tea bags. Cover and let steep for 10 minutes. Remove bags, transfer to a pitcher and chill for at least a couple of hours. Serve over ice.
Editor's note: This recipe was provided by Sarah Kramer.
Chimichurri Chick'n Breast
Serves 2
7oz. Gardein™ Chick'n Breasts
For the Marinade:
1/2 cup virgin olive oil
2 cloves garlic, minced
1/2 tsp. jalapeno pepper, minced or hot sauce
1 oz. fresh cilantro, chopped
1 tsp. toasted cumin
1 T lime juice
Salt and pepper to taste
Combine all marinade ingredients in a bowl. Add salt and pepper to taste. Set aside. (Note: Chimichurri marinade can be kept refrigerated for up to 5 days.)
Brush Chick'n Breast with chimichurri marinade and keep covered for 1 hour in the refrigerator. Grill veggie chick'n breast over medium heat for 3 to 4 minutes on each side or until heated through. Add 1 T of Chimichurri marinade when serving. Seve with a salad, or slice and use in a sandwich or wrap.
Editor's note: Gardein™ is available at Whole Foods, Costco, and many other supermarkets around the nation. Find more chick'n recipes here.
Gail Berrigan
A graduate of the Natural Gourmet Institute's chef's training program in NYC, Gail prefers cooking up stories as managing editor of The HSUS' website to being in a kitchen all day.
"Homemade veggie burgers are easy to make and can be flavored in countless ways, according to your tastes. This chipotle-seasoned burger makes a perfect, light summertime meal." Enjoy topped with homemade roasted red pepper sauce, or add avocado slices, your favorite vegan mayonnaise, and a roll to make a heartier meal.
Smoky Chipotle Patties
Serves 4
(Makes 4 3" patties)
1 14 oz. package of extra firm tofu, drained
1 large garlic clove, minced
1 medium shallot, minced fine*
1/2 cup panko bread crumbs
1/2 tsp. oregano
1/2 tsp. salt
1/2 cup celery, chopped fine
1 1/2-2 T chipotle in adobo sauce
1 T flax seeds, ground
3 T hot water
fresh cilantro
grated lemon or squeeze of fresh lemon juice
* If not available, use 1 1/2 T of any type of sweet onion, minced fine
Place the tofu in a colander and cover with a paper towel, weighted, to drain excess liquid from the tofu (a pan filled with water works well as a weight). Let sit for 15 minutes.
Mince garlic and onion. Place tofu in a large mixing bowl and mash well. Add garlic, shallot (or onion), bread crumbs, oregano, salt, and celery and mix well. Add chipotle sauce to taste. (One heaping tablespoon will add a subtle smokiness, two tablespoons will make for burgers with a bite!) Mix well and let sit 5 minutes. Meanwhile, grind the flax seeds (a coffee grinder works well) and mix thoroughly with hot water. Add to tofu and mix well. Chop a handful of fresh cilantro and add to tofu along with a little grated lemon or juice (about a tsp.). Mix all ingredients together well.
Heat 1-2 T of olive oil in large frying pan over medium-high heat. (Watch carefully to make sure oil does not start to smoke and overheat.) Using your hands, shape tofu mixture into patties, about 3 inches wide and 1 inch thick. Place burgers in pan and cook approx. 2 minutes (or until browned) on each side.
Roasted red pepper sauce: Blend 1-2 roasted red peppers with 1/2 cup of your favorite vegan mayonnaise. Puree until smooth, adding more mayo, if needed, to adust consistency.
Patrick Kwan
Patrick Kwan is HSUS state director for that diverse food bioregion known as New York. Contact Patrick and learn more about HSUS activities in New York, or connect here with the directors of our other eastern state programs.
Patrick says, “I’m planning to barbecue on July 4th, and am bringing Avocado Soy Chik’n Sandwiches—a great picnic sandwich.” We agree. Here’s Patrick's winning sandwich recipe:
(Patrick says this is best made just prior to serving)
Avocado Soy Chik’n Sandwich
Serves 4
1 package Morningstar Farms® Meal Starters™ Chik’n Strips
1-2 T olive or canola oil for frying
1/4 cup vegan mayonnaise, such as Vegenaise® or Nayonaise®
8 slices multi-grain bread, focaccia, or other bread of your choice
1 cup mesclun baby greens or baby spinach
1 large avocado
Salt to taste
Brown Chik’n Strips in canola or olive oil according to the package. Drain on paper towels and pack in aluminum foil. (Serving tip: Heat up the strips [in the foil] on the grill just prior to serving.)
Using half of the mayonnaise, evenly coat each slice of bread and lightly sprinkle with salt to taste. Pile Chik’n Strips evenly on four slices of bread, and spread the rest of the mayonnaise on the strips. Pit and slice the avocado, and add the slices on top of the strips. Finish with the baby greens or baby spinach and remaining slices of bread. Press down lightly and serve immediately.
Editor's note: Morningstar Farms® Meal Starters™ Chik’n Strips are available at Target, Wal-Mart, and other major supermarkets around the country.
Meghan Lepisto
Wayne's Blog editor and foodie Meghan Lepisto picked this celebratory dessert because, she says, "I love the festive colors for the Fourth of July. This dessert, which uses seasonal summer berries, takes minimal time at the stove and doesn’t require any baking—great for hot summer days!"
Red, White, and Blue Fruit Terrine
2 cups white grape-peach juice (or juice of choice)
1 1/2 tsp. agar powder*
2 T agave nectar (optional—use only if your fruit is not very sweet)
10 oz. strawberries
2 bananas
1 1/2 cups blueberries
Pour one cup of juice into saucepan, sprinkle agar on top and allow agar to soften for a few minutes. Heat on medium-high, stirring continuously until the agar is completely dissolved and the juice begins to boil. Stir in the remaining juice and the agave (optional) and remove from heat. Allow the agar mixture to cool slightly while you prepare the fruit. Stir the juice every minute or so to prevent it from setting.
Wash, stem and slice the strawberries lengthwise. Place them on the bottom of a loaf pan, prettiest sides down. Slice the bananas and place them on top of the strawberries. Spread the blueberries evenly on top of the bananas.
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| Courtesy of Fat Free Vegan Kitchen |
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Gently pour the juice mixture over the berries. It will start to jell immediately, so work from side to side and distribute evenly. Cover with plastic wrap and refrigerate until completely chilled and jelled. Invert over a platter to serve. (If it sticks, lower the pan into a large bowl of hot water to loosen the edges and run a knife along the inside of the mold.)
* Also called kanten and Japanese gelatin, agar (or agar agar) is a tasteless dried seaweed that acts as a setting agent. It is widely used in Asian and health food cooking; look for it at your local health food store.
This recipe is courtesy of Susan V. of Fat Free Vegan Kitchen. Find more great recipes on her website.
| The Three R’s: Reduce, Refine, Replace |
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Eating fewer animal products is one of the best ways to help farm animals. Read more about the 3 R’s. |
Need more inspiration? Check out more great recipes and get cooking!
Do you have a recipe to share from this year’s July 4th festivities? We’d love to hear from you. Send us your recipe—and a photo if you have one—and we’ll post them on our website or in our All Animals magazine for others to enjoy.
