Best Vegan Gluten-Free Foods and Beverages for July 4th

It’s almost July 4th so time to start planning the holiday snacks! For six years, I maintained a complete overhaul of the previous complete overhaul of my dietary habits. I cut out all red meat in 2015 and I was mostly vegan, though I still ate fish. But this year’s health issues meant, I had to add chicken back in.

Back in 2019, after a couple of stays and on the advice of the wonderful Aruyvedic doctors at Yo1 Wellness, I started intermittent fasting. I dropped that for this year of health challenges but have picked it back up. I do a 16:8 fast every day from 8pm to 12 noon or 7pm to 11am. I released 52 lbs of unwanted extra weight and maintained it for another year and a half. However, in February 2021, I started having bad tummy pains and bloating every time I ate. While it was originally suspected that my bout with Covid_19 had left me with celiac disease, that diagnosis ended up being a false positive. I, unfortunately, gained back 10 lbs as I navigated gluten-free products, a lot of which are very processed. So now I am back on my beloved french baguettes and trying to drop the 13 lbs the various illnesses packed back on me. I have also been alcohol sober for 13 years. However, I do enjoy cannabis edibles, mostly for relaxation, and alcohol-free cocktails now. 


Ming Bings Plant-Based Cheeseburger Bing

I am mad for these. Mings Bings plant-based Cheeseburger Bing is a hand-held pocket with UNCUT® plant-protein and vegan cheddar. Chef Ming Tsai has updated this American classic by celebrating traditional flavors and using delicious vegan ingredients to create a fresh cheeseburger experience worthy of the health and climate conscious American consumer. This Bing contains less than 1/2 the fat of fast food chain burgers and a gluten-free brown rice wrapper removes the need for a carb-heavy bun. Plus, Bings are great on the grill!

Beyond Burger

While I don’t eat Beyond Burgers frequently because they are very processed, I love them on special occasions and when I go to BBQs. I am having a Beyond Burger for dinner this July 4th!

Yeah Dawg Vegan Gluten-Free Hot Dogs

I was previously a Lightlife Smart Dog gal. But they recently and inexplicably added gluten, so I googled other options and found these yummy amazing plant-based hot dogs. Yeah Dawg, made of a blend of fresh beets, sweet potatoes, potatoes, carrots, sunflower seeds, gluten-free flours, herbs, and spices, these dogs are the vegan bomb and great on a bun with toppings. This is my 4th of July lunch.


Spudsy Spicy Ranch Sweet Potato Puffs

The best plant-based version of Flaming Hot Cheetos, Spudsy’s Spicy Vegan Buffalo Ranch Sweet Potato Puffs are my go-to snacks right now. These are so yummy that I crave them all day, every day and had to cut back to avoid weight gain. Even writing about them now made me go bust a bag open. They are that addictive!

Lesser Evil Organic Popcorn

I always take a bag of Lesser Evil Popcorn with me to the movies and it is my second fav snack right now. Completely vegan, the summer flavors — Watermelon Hibiscus, Lemonade, and Pink Grapefruit — are delish. And I always have a bag of either the Himalayan Gold or the Avocado on hand.

Snyder’s Of Hanover Gluten-Free Pretzel Sticks 

Made without dairy, egg or milk, this is all the yummy flavor of Snyder’s of Hanover in a gluten-free option. Even those not following a gluten-free diet will love these.


For years, if you did not drink alcohol, you were stuck with only seltzer water or
sugar-packed or worse, poisonous sugar-free, sodas. But now, there are a host of great non-alcoholic brands. I also love the cannabis-infused drinks that have come out. Here are my fav five bevvies for this July 4th.

Curious Elixirs

There are four yummy varieties from this brand. I am going with No.4 as my July 4th cocktail option.

Curious No. 1 is a riff on the Negroni, with the added benefit of rhodiola and gentian to boost energy. Best served on a large cube in a rocks glass, garnished with an orange slice or twist.  

A chance encounter between a spicy margarita and a dark & stormy resulted in Curious No. 2. This flavor contains the aphrodisiac damiana as well as ginger and citrus to help settle any butterflies. Serve up on the rocks with a lime wedge and a salted rim. 

Curious No. 3 — some say French 75, some say Cucumber Collins. The choice is yours, but either way you’ll be enjoying the de-stressing benefits of ashwagandha*. Curious No. 3 is best enjoyed over a large cube or neat, garnished with a lemon peel. 

Curious No. 4 is best described as a Sicilian Blood Orange Green Mandarin Spritz, invoking both the ever-popular Aperol Spritz with the delicate effervescence of Prosecco. Enjoy the de-inflammatory properties of ginseng and turmeric, as well as holy basil to reduce stress. Serve in a wine glass, on the rocks, or neat, garnished with an orange slice. 

Good Stuff Beverages Lemonade


Since I don’t drink alcohol, these cannabis-infused lemonades are a welcome and relaxing beverage additive to make cocktails with. I stick with the lemonades because they are gluten-free. Produced with great-tasting, all-natural ingredients, Good Stuff Beverages make everything better by making life tastier, healthier, and more enjoyable as a healthy alternative to other brands’ sugary cannabis-infused drinks. They use only the best all-natural ingredients combined with high-quality cannabis. Only available in Cali right now, I am hoping they make it to NYC soon. Go very slow though. You only need a couple of capfuls to elicit a light relaxing buzz. 


I love CANN, an innovatively flavored, cannabis-infused, microdosing drink. At just 2mg THC + 4mg CBD, they offer just a light relaxing buzz that takes the edge off without getting you too high. They come in Lemon/Lavender, Blood Orange/Cardamon, and Grapefruit/Rosemary.


POPPI and OlioPop

If you want to go the soda route, POPPI and OlioPop are the best options. I wish that Whole Foods would include more of these brands’ flavors. l am living for the POPPI Rasberry Rose and Cherry Limeaid and the Olipop Cherry Vanilla, Orange Creme, and Root Beer. Both of these brands only have 25 calories, 2-5 grams of sugar, are fiber-packed and prebiotic-infused.


Simple Mills Brownies and/or Pamela’s Cake and Brownie Mixes with Bob’s Egg Replacer


I make these cakes and brownies for my friends and neighbors every holiday. I prefer the Simple Mills because their mixes are lower in sugar and I use Bob’s Egg Replacer or Just Egg to keep them totally vegan.

That Girl At the Party

I am a proud blogger of 11 years, Founder of Canappetit, PR person, Web and Cannabis Entrepreneur, Founder of the LTN Card, the Let Love Festival and the Henley Foundation, aunt to 12 and human to Bodhi and Yoko Rey