The Cancer Project shares a Fourth of July menu of high-fiber, low-fat recipes that skip barbecued meat and the carcinogens it forms: blue corn chip salad, portobello fajitas, balsamic zucchini sandwiches, potato salad and mango lime sorbet.
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Barbecue and Picnic Basket
Vegetarian recipes for barbecues and picnics.
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Barbecue and Picnic Basket
Vegetarian Reuben Sandwich
A four-sandwich recipe from Healthy Eating for Life for Women: simmer onion, garlic, sauerkraut, paprika, caraway and thyme, add sliced seitan, and layer it on rye with vegan mayo, mustard and tomato. Each sandwich runs 257 calories and 23 grams of protein.
Barbecue and Picnic Basket
Tropical Freeze
A blender dessert of one peeled navel orange with frozen banana and mango chunks and fortified soy or rice milk, offered in place of ice cream. Makes about three cups, at 130 calories per cup.
Barbecue and Picnic Basket
Tofu Mayo
Silken tofu blended with salt, sugar, Dijon mustard, lemon juice and seasoned rice vinegar yields about 1 1/2 cups of a low-fat mayonnaise substitute, at 11 calories and 0.4 g fat per tablespoon. Chill it thoroughly before use.
Barbecue and Picnic Basket
Potato Salad
Steamed diced potatoes tossed with celery, green onions, parsley and rice vinegar, then folded with vegan mayonnaise and stone ground mustard. Makes about five cups, with 102 calories and no cholesterol per half-cup serving.
Barbecue and Picnic Basket
Mockamole
A lower-fat take on guacamole: mash one avocado with a cup of green peas, then mix in salsa, garlic, lemon juice, cumin and cilantro. Makes 2 1/2 cups at 45 calories per quarter-cup. From The Cancer Project's Survivor's Handbook.
Barbecue and Picnic Basket
Missing Egg Salad Sandwich
A recipe from Neal Barnard's Turn Off the Fat Genes mashes firm reduced-fat tofu with green onion, pickle relish, mustard, soy sauce, cumin and turmeric, served on whole-wheat bread with lettuce and tomato. Makes four sandwiches.
Barbecue and Picnic Basket
Hearty Barbeque Beans
Simmer canned vegetarian baked beans, kidney beans and frozen baby limas with crushed tomatoes, onion, cider vinegar, molasses, stone-ground mustard and chili powder for 25 to 30 minutes. Eight one-cup servings at 160 calories and 7.2 g fiber. From PCRM.
Barbecue and Picnic Basket
Grilled Summer Vegetables
A PCRM recipe for about four: red onion, bell pepper, zucchini, button mushrooms and corn tossed with olive oil, garlic, Italian herbs and chili powder, then grilled roughly 10 minutes. 42 calories per half-cup serving, with an oven variation at 450F.
Barbecue and Picnic Basket
Grilled Polenta with Portabella Mushrooms
Polenta simmers with vegetable broth until thick, chills at least two hours, then grills in wedges alongside portabella mushrooms marinated in soy sauce, balsamic vinegar, red wine and garlic. Serves four, and the polenta can be made two days ahead.
Barbecue and Picnic Basket
Crispy Jicama Salad
A 15-minute, oil-free salad for six: diced jicama, carrot, red bell pepper, sweet onion and cilantro tossed with vegetable broth, seasoned rice vinegar, lime juice and stone ground mustard. 32 calories and no fat per serving.
Barbecue and Picnic Basket
Creamy Cucumber Dip with Crispy Pita Chips
A blender dip for six: tofu, lemon juice, garlic, coriander, cumin and cayenne blended smooth, then stirred into grated cucumber and red onion and chilled two to three hours. 90 calories and 7 grams of protein per serving.
Barbecue and Picnic Basket
Barbecue Vegetable Brochettes
Skewers of red onion, bell peppers and mushrooms, with optional marinated tofu, cherry tomatoes and zucchini, brushed with barbecue sauce and either oven-roasted at 450 degrees for 20 minutes or grilled 10 to 15 minutes. Makes about 8 brochettes at 100 calories each.
Barbecue and Picnic Basket
Barbecue-style Baked Tofu
A recipe for firm tofu pressed, sliced and marinated at least four hours in a homemade barbecue sauce of ketchup, apple juice concentrate, cider vinegar and soy sauce, then baked at 375°F until deep golden brown. 91 calories per slice.
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