Making the Fourth Even More Festive

It’s almost time for the ultimate cookout: July 4^th. Throwing a grill party for friends and family is a great way to enjoy spending time with loved ones and showcase your culinary skills! While you’re at it, why not upgrade your favorite summertime dishes with these easy swaps? Your guests won’t even know that these 4^th of July classics are as nutritious as they are delicious…unless you tell them, of course.

• For a red, white, and blue snack, serve blue corn chips with red salsa and plain whole-milk Greek yogurt. Blue chips offer more phytonutrients than yellow or white chips do, and Greek yogurt is a fresher-tasting, extra-probiotic version of commercially produced sour cream.
• For a red, white, and blue side dish, make your favorite potato salad recipe using baby white potatoes, redskin potatoes, and purple potatoes. More colors = more nutrition and more flavor!
• For a red, white, and blue dessert, serve freshly whipped organic cream with organic strawberries and blueberries.
• If you’re serving fruit salad, toss in finely sliced fresh herbs. Mint, basil, and lemon balm pair especially well with fruit.
• If you’re serving coleslaw, rather than tossing the cabbage or grated zucchini with commercial mayo, toss with equal parts extra-virgin olive oil and red wine vinegar.
• Want a healthy sparkling beverage? Mix a splash of freshly squeezed orange, lemon, or lime juice with plain sparkling water. To add a hint of vanilla, stir in a tiny splash of vanilla extract.
• It’s easy to upgrade pasta salads: opt for 100% whole-grain pasta, or better yet, use cooked whole grains in place of pasta. Great candidates include bulgur, quinoa (gluten-free option), buckwheat (gluten-free option), and barley. Stir in some cooked lentils, chopped fresh tomatoes, and mozzarella balls, then toss with a splash of extra-virgin olive oil, a dash of balsamic vinegar, and a sprinkling of Italian dried herbs. You’ll have an unforgettable side dish.
• Choose organic corn for making grilled corn on the cob and add some fresh organic butter and Celtic sea salt on top.
• Not only are grass-fed meats better-tasting and far more nutritious than conventional meats (thanks to the higher proportions of anti-inflammatory omega-3 fats in grass-fed meats), they cook faster, making them easier to grill. Just remember to grill them at a lower temperature and for less time to ensure a juicy result. Ditto for grass-fed burgers.
• If you have a food processor, it’s a snap to make your own party dips:
  • All you need to make hummus is a can of drained chickpeas, a clove of garlic, a spoonful of tahini, and a squeeze of fresh lemon juice. Blend until smooth, adding more lemon juice and/or water until you reach your desired consistency. You can also add cumin and sea salt to taste.
  • For guacamole, blend the flesh of two avocados with a squeeze of fresh lemon or lime juice, one large tomato, a sprig of cilantro, a clove of garlic, a few slices of red onion, and sea salt to taste. So simple!

And remember, you can use these tips all summer long for more delicious, more nutritious cookouts. Time to heat up the grill!