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Founder Friday: Celebrating July 4th with Erica Reid


Dear nécessité,

How is your day, sunshine? Are you enjoying summer so far? Although I cannot feel the heat of summer, I love heat, and I am not feeling it the same way I have experienced it in the past. Therefore, I don’t know what season it is. We are here at the end of June 2023. Time is a gift. Time is special. 

Time must be honored. We must make great use of our time. This Fourth of July, have FUN!!! Life is short and special. This is the time of year we see much Red, White, and Blue.

* Remember to prioritize safety during your celebrations, follow local regulations and guidelines, and be mindful of firework safety precautions.

As we celebrate Independence Day, here are some ideas to pass along for some ideas to do on the 4th of July and some healthy Vegan/Plant Based food suggestions in case you desire healthier options. 

Attend Fireworks Displays: 

Fireworks are a traditional part of Independence Day celebrations. Look for local fireworks shows in your area and enjoy the dazzling display of lights.

Create a fun, Healthy Barbecue or Picnic:

Gather family and friends for a festive outdoor barbecue or picnic. Create healthy meals and snacks that won’t have you feeling yucky afterward. 

Watch a Parade:

Many cities and towns organize parades on the 4th of July. Find a local parade near you and witness the vibrant floats, marching bands, and patriotic displays.

Engage in Outdoor Activities:

Enjoy the summer weather and engage in outdoor activities. Play games, organize a sports event, or have a water balloon toss to make the day fun and memorable.

Support Local Community Events:

Check if your community hosts special events or activities to celebrate Independence Day. Join in local festivities such as fairs, carnivals, or community picnics.

Spend Time with Loved Ones:

Ultimately, the Fourth of July is an opportunity to spend quality time with family and friends. Cherish the company of your loved ones, engage in meaningful conversations, and create lasting memories together.

Some 4th of July Vegan/Plant-Based food options to help you in the kitchen, many from Shut Up and Cook! Cookbook.

Veggie Burgers:

Make delicious protein plant-based burgers from ingredients like black beans from my book Shut Up and Cook! Serve them with your favorite toppings. Skip the bread and use lettuce or not.

Grilled Vegetables:

Take advantage of summer produce and grill an assortment of vegetables like zucchini, bell peppers, and asparagus. Season them with herbs, spices, and a drizzle of lemon and/or olive oil for added flavor.

Veggie Skewers:

Create colorful and tasty vegetable skewers by threading a variety of vegetables onto skewers, such as cherry tomatoes, bell peppers, onions, mushrooms, tofu, and zucchini. Brush them with marinade or seasoning and grill them until tender. (Be sure to soak the skewer sticks in water before cooking.


Prepare refreshing salads using fresh ingredients like mixed greens, cucumber, avocado, kale, and vegetables. Add a protein source like chickpeas, quinoa, or tofu to make it more satisfying. Dress the salad with a flavorful vinaigrette, dairy-free dressing, or squeeze lemon. From Shut Up and Cook! 

Vegan Dips and Dressings:

Offer a variety of vegan dips and dressings to accompany your main dishes. Consider options like guacamole, salsa, hummus, vegan spinach, and artichoke dip. Serve them with gluten-free chips or fresh vegetable crudités. Here is a great recipe from Shut Up and Cook!

Fruit Salad:

Shut Up and Cook! Cookbook to the rescue for you here too. My mother made this often for us. Prepare a vibrant fruit salad using a mix of seasonal fruits like watermelon and berries; so much fresh abundance is harvested right now. This fruit salad is refreshing and healthy to balance the savory dishes. 

Vegan Desserts:

Finish your meal on a sweet note with vegan ice cream for dessert. Make dairy-free ice cream. This is one of my favorites. From Shut Up and Cook! 

It’s important to read ingredient labels to ensure your products are vegan-friendly and safe from food allergens. Some processed foods may have hidden animal-derived ingredients and allergens. You can have a great 4th of July celebration with these delicious vegan/plant-based options and show off the many tasty possibilities of plant-based/vegan eating.

Have fun, and Happy 4th of July, aka Independence Day.

You are a nécessité!

Much love and gratitude,

Erica Reid,
Founder of nécessité
Certified Holistic Health Coach
Certified Gut Health
Certified Auricular Therapy (Ear Seeds)
Certified in Plant-Based Nutrition
Certification T.Colin Campbell for Nutrition Studies
Author of The Thriving Child (Parenting)
Author of Shut Up and Cook! (Cookbook)

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