Are you celebrating 4th July (Independence Day)?! I mean, it’s another excuse to whip up some delicious recipes… so let me show you some of my recent favorites!


But first, my top party secrets...


There are a few key things I like to do to ensure I don’t completely blow out on my diet when I’m out!



  1. BYO Dish

I can’t always guarantee there will be (healthy) vegan dishes at a house gathering. That is why I like to bring a dish over - it’ll make sure I won’t go hungry and that I’m still fuelling my body with nourishing food. Plus, it’s a great opportunity to show others that plant-based foods are delicious too!


  1. TRAIN that Day

Life is all about balance! When I know it’s gonna be a festive weekend ahead, I like to make sure I definitely get my session in. Our bodies are primed to make the most out of energy-rich foods after we have trained, so it’s super important that you also get your training in and make the most out of that party food fuel!


  1. Drink PLENTY of Water

This one is so, so simple, but it’s very easy to forget about how dehydrated your body is when you’re out! If you want to opt for something a bit more flavorsome than water, a few of my recommendations for you are: sparkling water, fruit-infused water (e.g. blueberries, strawberries, lemon, cucumber), water with a hint of flavour (e.g. a DASH of cordial). I don’t usually drink soda as they’re packed with sugar and makes me feel uncomfortable and bloated.




Now for my 4th July recipes!


And now, onto the best bit… food! These are quite popular in the US!  Give these a go and make sure you tag @workouts_by_katya in your creations.


BBQ Tempeh

I looooooove a summer BBQ! With this dish, you get to enjoy the delicious BBQ flavors AND get the benefits of eating a veggie-dense meal! Enjoy it solo, or create a BBQ tempeh burger (it’s a killer combo)!


Tempeh Sandwich

 

You will need:

1 cup of vegan BBQ sauce

3 oz tempeh

2 tbsp tamari

½ tsp onion powder

1 tsp chili flakes (optional)

1 clove of garlic

1 tbsp coconut oil


What to do:

  1. 1. Preheat the oven to 375° F.

  2. 2. Rinse the tempeh and cut into strips.

  3. 3. On medium heat, simmer enough water to cover the tempeh, add in 1 tbsp of the tamari, onion powder, minced garlic and chilli if you want your strips to be spicy! Simmer with the tempeh for 10 minutes.

  4. 4. Remove tempeh from heat and place into a bowl, then cover with about ⅓ of the marinade. Add the 2nd tbsp of tamari, cover and allow to sit for around 20 minutes.

  5. 5. Remove the tempeh strips from the marinade bowl and place on a non-stick baking tray.

  6. 6. Cook the strips for 10 minutes, then remove and brush both sides with BBQ sauce, using tongs to turn the strips.

  7. 7. Return to the pan and bake for a further 15 minutes.


Red-White-Blue FroYo Bites!

These bite-sized pieces of heaven will serve as a delicious Summer treats!


You will need:

½  cup blueberries

½ cup sliced strawberries

1 ½ cups coconut yoghurt

½ tsp vanilla extract

2 tsp maple syrup



What to do:

  1. 1. In a large bowl, combine the coconut yoghurt, vanilla extract and maple syrup, mix with a hand beater until fluffy.

  2. 2. Gently pour strawberries and blueberries into the moulds of an ice cube tray. You will need a tray that has large moulds.

  3. 3. Spoon the mixture into the moulds and then place in the freezer until solid.



Avocado Salad Boats

Everyone knows how much I love avocados, so why not turn it into the centrepiece of your dish???


You will need:

2 avocados, halved

½ cup cherry tomatoes

½ cup vegan mozzarella

2 tbsp olive oil

2 tbsp fresh chopped basil

½ tsp dried thyme

½ tsp dried oregano

½ tsp dried rosemary

2 tbsp balsamic vinegar

Salt and pepper to taste



What to do:

  1. 1. Cut the avocados in half, remove the stone and remove about half of the green inside and place in a bowl.

  2. 2. Halve the cherry tomatoes and cut the vegan mozzarella into cubes and throw into the bowl with the avocado. Add the dried thyme, oregano and rosemary, salt and pepper.

  3. 3. Drizzle the mixture with olive oil, and mix.

  4. 4. Spoon the mixture back into the avocado shells.

  5. 5. Sprinkle with the chopped fresh basil and drizzle with balsamic vinegar.


If you loved these recipes make sure you check out my meal plans to see more of my regular and plant-based favorites!


Happy 4th July my #WBK babies!


Love Katya

xoxo