A Flavorful Fourth

By Sabrina Rudin

I didn’t grow up celebrating the Fourth of July with a traditional barbecue. Now, it’s one of my favorite days of the summer. My husband’s family has a July 4th tradition. We gather around a long table at my in-laws house. Before we dig in, we each take turns reading the Declaration of Independence, then we all enjoy a homemade feast. It’s a reminder that beyond the red, white, and blue berry cakes on Instagram, and the cute patriotic outfits, the holiday is really about America’s birthday, and being grateful for the freedom to gather and celebrate. I love when meals have meaning, and this is such a great way to engage the whole family.

When I met my husband many years ago, and attended my first Fourth of July gathering at his family’s home, the menu, was more meat-oriented. Don’t get me wrong, there are still burgers and hot dogs, but I like to think I’ve inspired everyone to lean in to a more veggie-centric meal that highlights the produce of the East End. Whether you’re hosting or contributing a dish this year, here are a few ways to make sure your holiday celebrations are delicious and healthy.

• Make vegetables the star of the show. The more brightly colored your table is (I’m talking about the food), the more nutrient-dense your meal will be. We’re traditionally programmed to think about meat as the main, but make vegetables the star of the show. I like to base my July 4th menu around three or four different salads: a grain-based option, like quinoa; snap peas and feta; a leafy green option, like a big green salad with mustard vinaigrette; and a beautiful tomato salad, especially sun golds with basil, olive oil, and flaky salt.

• Use plenty of plant-based protein. Incorporating beans, like white beans and chickpeas, into your menu is a great way to fill up on protein and, just as important, fiber! I always make the white bean dip or simple hippie hummus from my cookbook, Healthy With a Side of Happy, and we serve them as appetizers while the kids run around and play.

• Meet your meat. We all enjoy burgers, hot dogs, and poultry at our family celebration, but choosing the highest-quality local and grass-fed meats goes a long way toward your health, and our animal’s health and well-being. Try to find grass-fed and finished beef, local if you can, and always look for the humanely raised and handled sticker. The same goes for more processed meats, like hot dogs. Try to find organic, pastured, and minimally processed options with no added nitrates.

• The sweet finale. I have a sweet tooth and love summer desserts, especially at a family gathering. I try to keep our treats naturally sweetened, with coconut sugar or maple syrup, avoid artificial colors and flavors, and make homemade whenever I can. There are wonderful brands, like JonnyPops and GoodPop, that make all the fun popsicle flavors without the dyes and artificial ingredients. My favorite homemade dessert for barbecues is the old-fashioned ice cream cake with Oreo cookie crumble from my book. You can and should indulge this season, but with a little effort, your sweets can work for you and not against you. That way everyone enjoys, and no one has to deal with a sugar crash or a meltdown afterward!

CRUNCHY CABBAGE SLAW

I love cabbage and have always wanted to love coleslaw, but I usually find it too sugary and mayonnaise-laden.

In this version, I massage the cabbage until it’s just tender enough to enjoy, and I omit the sugar and add a little apple cider vinegar, olive oil, and lime juice to keep it crunchy and tart. I usually make a big batch to store in the refrigerator and pull it out as a reliable accompaniment to sandwiches, pastas, and quesadillas. This recipe serves six to eight.

Ingredients

½ head green cabbage,

thinly sliced

½ head red cabbage, thinly sliced

½ cup minced fresh chives

1 carrot, grated

½ cup extra-virgin olive oil

¼ cup apple cider vinegar

2 limes, juiced

½ tsp fine sea salt

Directions

1. In a large bowl, mix together the green and red cabbages until evenly distributed. Mix in the chives and carrot. Using your hands, toss and massage the vegetables together until they begin to release some of their water and break down. This will take two to three minutes and may marry their colors slightly, and that’s okay!

2. In a small bowl, whisk together the olive oil, vinegar, lime juice, and salt. Pour the dressing over the slaw and toss until the vegetables are fully coated. Serve immediately, or store an airtight container in the fridge for up to three days.