Plant Based Inspired 4th of July Celebration

Written by Lori Bumbaco, MS, RDN, CSO, LDN, Oncology Dietitian

Cancer nutrition experts agree that plant-based based adds crucial phytochemicals, vitamins, minerals and fibers that may be difficult to consume in adequate amounts if you eat the standard American diet. Plant foods are lower in calories relative to animal products, which adds another layer of cancer protective nutrition.
Plant-based eating is not so much a “diet” as it is a strategy for eating. One approach is that plant-based eating means that at 75% of your foods come from plants such as vegetables, fruits, beans, grains, nuts and seeds.

If you are eager to pursue a plant-based style of eating, consider some of these nutrient dense recipes as a powerful way to embrace this cancer protective recommendation.

Consider this festive, sweet and spicy appetizer:

Fresh berries add potent phytochemicals that function like antioxidants to clean up damaging compounds in our body.  Try baking your own whole wheat tortilla chips to scoop up this delicious mix!


Try this healthy twist on a potato salad:

Broccoli is a member of the cruciferous vegetable family, and contain phytochemicals that are anti-inflammatory and stimulate enzymes that deactivate carcinogens.


Consider this nutritionally superior version of baked beans. 

Beans, not only are they good for your heart, but contain cancer protective compounds:

Beans have phytochemicals that communicate with our genes to interfere with cancer processes.


If you are a fan of elotes, you will love this plant-based version for another veggie side:

Corn is a high fiber and vitamin B packed way to add phytochemicals from carotenoids to your plant-based diet.


Ready for a serious plant-based upgrade?  Try out this interesting and nutritious twist on a Standard American diet classic:

The carotenoids in carrots are potent anti-oxidants that protect our cells from damage.


Plant-based burgers are a trendy choice, but why not consider making your own version at home?  This recipe packs flavor and nutrition without the processing:


Dessert is meant for seasonal fruit!  July happens to be National Berry Month, so why not showcase these dynamos using this recipe:


These popsicles are refreshing and add the flavor without the sugar:


Why not visit a local farm to pick your own?  The fresh air and activity will enhance your cancer protective lifestyle.