Easy to make recipes for a 4th of July bbq revamp.

Nothing captures the 4th of July quite like images of outdoor eating with family and friends. It marks the beginning of barbecue season and kicks off the summer with cheer. All is fun and games until you stop by the food table, which boasts fare that is everything but forgiving to your waistline. But there’s no need to miss out on that which makes the 4th of July so special! We’ve revamped typical July 4th barbecue dishes so that you can have a happier and healthier holiday feast without missing out on the tastes you expect from an outdoor summer celebration.

Potato Salad

Mayonnaise makes this otherwise vegetable-centric dish a nightmare for health enthusiasts. One tablespoon of mayonnaise contains some 90 calories, 10 grams of fat, and 5 milligrams of cholesterol. These stats alone are reason why the potato salad actively contributes to heart disease and weight gain.

Switch up the traditional recipe with a Roasted Sweet Potato Salad with Herbed Vinaigrette, which includes hearty  dried cranberries, nuts, parsley, sage and arugula. And whistle while you work to a playlist fit for a potato salad maker!

Burgers

We’ve explored the nutritional downfall of the Big Mac, but homemade versions are not always much better. If you are still using white buns and cooking animal protein, there still exists the hurdle of empty calories and saturated fat.

To give the burger a healthy twist, use a whole-wheat or whole-grain bun and cut the saturated fat by using lean cuts of meat and reducing other superfluous additions, such as bread crumbs and egg yolks. For a much healthier alternative, nix the animal protein and opt for a Chickpea Burger. Not only is this variation healthier but also packs a ton of flavor.

Hot Dogs

Hot dogs are severely low on the scale of nutritional value. Hot dogs are processed meat crammed with some 18 grams of fat per serving. They clog arteries and increase the risk for heart disease. Hot dogs are also loaded with sodium – up to 1,000 milligram – leading to weight gain, water retention, bloating and increased blood pressure.

When searching for a hot dog to lay out on the grill, keep your eyes on nutrition labels. Look for a brand with no more then 3 grams or less of saturated fat and 370 milligrams or less of sodium per serving. Remember that the less ingredients there are, the better for your health the hot dog is bound to be. Avoid white flour buns and opt for either a whole-wheat or whole-grain bun or eat the hot dog wedged between lettuce leaves. Avoid sugar and sodium-packed condiments and opt for a topping of fresh vegetables. Check out the My Vegan Cookbook website for an excellent Seitan Hot Dog recipe.

Chips

Original variations often included the preservative, Butylhydroxytoluene, commonly known as BHT. This fat-soluble chemical is also used in petroleum products, pharmaceuticals, and cosmetics. BHT can lead to cancer when consumed in high amounts. Other health violations include high levels of sodium, artery-clogging trans-fats and calories. However, there are now so many brands offering healthy alternatives – vegetable-based or baked –without sacrificing the taste and crunch.

Homemade chips may be an intimidating endeavor, but they’re much more hassle-free than you think. Try these simple Sweet Potato Chips and then individualize them with your favorite spices and oils, like as was done for these Mustard and Dill Potato Chips.

Pickles

Pickles are essentially cucumbers that have soaked in vinegar and salt and fermented over time. According to the United States Department of Agriculture, the average 4-inch long dill pickle has about 1,181 milligrams of sodium, which is nearly your maximum daily intake requirement. As a basis of comparison, a 4-inch cucumber prior to pickling contains only 6 milligrams of sodium.

To avoid the sodium overload, soak a sliced cucumber in a bowl with red apple cider vinegar for a few hours before serving. The cucumbers will soak in the sourness of the vinegar without the addition of salt. If you are keen on the pickled effect, homemade pickling is a great way to control what goes into the process. Fermented vegetables are exceptionally good for you. The healthy bacteria created during pickling benefits your gut flora when consumed, improving digestion. Try the Healthy Green Kitchen blog’s Spicy Lemon Cucumber Pickles, which keeps the sodium in check and the flavor on high!

Corn on the Cob

Corn on the cob is a health violation that really shouldn’t be. All is well until the butter is slathered and the salt is shaken one too many times. To make this July 4th staple healthier, try brushing the corn with olive oil instead of butter to ensure less saturated fat. Also, dash salt into your palm first, as opposed to shaking it directly over the corn, in order to avoid over seasoning.

To bring some extra nutritional value to the dish, chop some chives, parsley, garlic, dill, or any of your favorite herbs and mix them with olive oil before applying to the corn.

Baked Beans

Beans are full of heart-healthy fiber and plant-based protein, but canned baked beans are often so full of sugar, their nutritional benefits are canceled out. The sugary syrup that canned beans generally come with will only cause an increase in blood sugar and insulin levels, contributing to heart disease and diabetes.

Check out the Homemade Classic Baked Beans from the Recipe Renovator blog to slim down the traditional recipe without compromising taste or texture.

Condiments

Ketchup, mustard, relish, and mayonnaise are barbecue mainstays, and for good reason. We often don’t realize how heavily we rely on them to kick up the flavor, and we often ignore their significance in our daily diets. However, it’s in these condiments where we find those empty calories. Ketchup, mustard, and relish are no stranger to sugar, sodium, and preservatives while mayonnaise has a lot of artery-clogging saturated fat.

Why settle for store-bought sugar and sodium-packed condiments when you can make your own in a matter of minutes? Even if you aren’t slicing the fat and calories, it’s always important to keep the ingredients real and untainted by preservatives, coloring and other sketchy add-ins.

Seltzer with Bitters

Regular soft drinks have been linked to stroke risk, elevated blood pressure, obesity, cancer and kidney failure. They’re full of sugar, and even their zero-calorie alternatives hold some dreaded preservatives and chemicals.

Get the bubbly without the downsides. Prepare a Honey, Ginger Sparkling Lemonade with Rosemary and expect to quench your thirst in a much more refreshing and aromatic way.

Dessert

A lot can go wrong come dessert time. First there’s the obvious bad guys – nutritionally-empty white sugar and white flour – and then there’s the addition of butter that has you worried.

Try your hand at some healthier alternatives, such as Vegan Chocolate Mousse with Sea Salt, Avocado Chocolate Pudding, Fig and Coconut Walnut Cake, Peanut Butter Cookies, and Vegan Strawberry Shortcake. These recipes are forgiving to the waistline and overall easy crowd pleasers.

Photo by The Recipe Renovator. © 2012. Used with permission.

The post Extreme Makeover: Revamping the Traditional 4th of July BBQ appeared first on EcoSalon.

Skipped the bagged version and add some dill.

During the summer season, there’s always room for a light appetizer. Instead of putting out a bowl of chips or a junky bag at your next dinner party, make your own.

The mustard and dill dressing is a classic Swedish recipe that I often use for fish and boiled potatoes, but used on these chips, it gives them an extra kick; they’re oily, salty and just a little sweet. Pair with a glass of bubbles and you’re on your way to a good evening.

You can make this recipe without the dill and mustard, simply coat the potato slices with oil and sea salt and bake.

Mustard and Dill Potato Chips

Ingredients

• 1 russet potato
• 1.5 tablespoons mustard
• 1/2 tablespoon sugar
• pinch sea salt
• pinch pepper
• 1/2 tablespoon vinegar
• 1/4 cup cup olive oil
• 1/4 cup chopped dill

Directions:

Preheat oven to 400F.

Thinly slice the potato, into about 1/8″ slices and set aside.

To make the dressing, mix mustard, sugar, salt, pepper and vinegar in a bowl.

Add oil in a slow and steady stream, whisking quickly the entire time. If oil is added too quickly in the beginning, it will separate from the rest of the sauce.

Once oil has been added and sauce has been mixed, whisk in dill.

In a bowl, combine potato slices and mustard dressing and mix until potatoes are well coated.

Place on a baking sheet, preferably on parchment paper or a Silpat.

Bake for 20-30 minutes or until golden brown, turning the potato slices over about halfway through.

Remove from baking sheet and let cool. They will harden as they cool. Serve immediately.

Want more food inspiration? Check out the rest of our Sunday Recipe series.

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Celebrate the sweetness of of a Swedish Midsummer.

This year I will be celebrating midsummer here in NY. Midsummer is the day when Swedes like me celebrate the longest and brightest day of the year. We eat plenty of herring, new potatoes (that you buy freshly picked and dirty), aged cheese on “knäckebröd“, drink aquavit and sing songs. The dessert is always strawberries which are often eaten plain with just a little sugar and cream (either whipped or mixed with milk.) Some make creamy strawberry cakes while I serve mine with dark chocolate cake and whipped cream.

For practical reasons the midsummer holiday is always on the Friday closest to the actual summer solstice day which this year will be on Friday the 22nd of June.

The traditional herring you eat for midsummer is Matjes. It’s an excellent herring typically spiced with sugar, allspice, cinnamon and cloves. Traditionally you eat this type of herring with sour cream topped with chopped chives and new potatoes & fresh dill. I love this meal so much that I keep eating it throughout the whole summer.

Other common flavors are mustard, onion, lemon or dill herring. More rare or rather unexpected flavors are tomato, garlic or curry herring (not my cup of tea though). You can find these different types at any supermarket in Sweden or more homemade styles in most Swedish fishmongers.

If you can get hold of fresh herring, the best experience is to cure and flavor herring yourself. This can be a tough task if you are outside Scandinavia. In New York City I have only seen fresh herring a couples of times. In the city it’s possible to find simple cured herring in vinegar. You don’t really need to do anything if you find this kind of herring but with just a few simple additions like mustard and dill you will raise this fish to another level (see below).

The cure
(if you can get hold of fresh fish otherwise skip this part)

• About 1 lb filets of fresh herring*
• ½ cup white vinegar (6%)**
• 2/3 cup water
• 2 tablespoon sugar
• 2 tablespoon salt

Rinse the herring in cold water. If you like you can skin the herring but I normally do that after the cure as it gets off easier then. Mix the white vinegar together with the salt and the sugar. When the sugar and salt are totally dissolved in the liquid add the water. Place the herring in a bowl and pour the vinegar mixture over. Set aside in the fridge for about 24 hours. Stir in between to make sure that all fillets gets properly cured. Its done when all fillets have become white in color.

Let the fillets drain properly in a strainer while you prepare the sauce. Remove the skin with your fingers or use a knife to peel it off. Cut the fillets with a scissor into bite size pieces.

Mustard Herring

• About one lb cured herring (as above or get simple herring in vinegar. Only use the herring pieces, removing all liquid, onion, etc.)
• 3 tablespoons sweet mustard
• One tablespoon dijon mustard
• One tablespoon brown sugar
• One teaspoon sherry vinegar (apple cider vinegar works as well)
• 50 ml olive oil
• ½ cup dill
• One shallot

For Decoration

• Chopped chives

Mix together mustard, sherry vinegar and sugar. Add carefully the olive oil drop by drop while stirring. Chop the shallot and dill finely and add it to the sauce. Season with salt and freshly milled black pepper. Place the herring pieces into the sauce and stir carefully around so the sauce gets around the fish evenly. Let the fish rest for a couple of hours, preferably 24 hours but I can never wait that long. Before serving chop the chives into 1/4” pieces and sprinkle on top. Serve the herring with new potatoes or just on dark rye bread with sliced boiled eggs. Enjoy!

* It’s not impossible to fillet the fish yourself but you need some practice.

This is one way: Cut off the head and tail. Open up the stomach with a small knife (or even your fingers) to take out the innards. Make it as clean as possible. Now comes the tricky part where you use your thumbs to loosen the backbones by pressing your thumb under it. When it starts to loosen grab the top of the backbone and pull it off. You now have both fillets connected together. Remove the fins with a scissor and rinse the fillet in cold water. You will get a hang of it after some practice. If you think this is too messy, just ask your fishmonger to do it for you.

** If you only find 5% white vinegar you should use a little less water.

Before buying any fish check with Seafood Watch for the most sustainable options.

Illustration by Johanna Kindvall

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I still remember a friend of mine telling me about a visit to Italy when she and a new Italian friend were cooking dinner. He went out on the fire escape to grab some fresh basil for the pasta, which she found awe-inspiring. Maybe it was only because she was a young, impressionable college student at the time or the aura surrounding Italians and food, but she thought to herself, “Now THAT is living!”

Enjoying an herb garden is indeed living at its best. Growing herbs is not very difficult and can truly transform your daily cooking experience (don’t miss our Pesto recipe from yesterday). Especially if you’re lacking space, an herb garden doesn’t take up much room and can work almost anywhere: straight in the backyard in and amongst flowers, in potted plants on your deck or fire escape or even right in your kitchen.

Not only is it profoundly satisfying picking a few herbs to accompany a favorite meal, I’ve found that I save money and no longer suffer the guilt of throwing away mounds of rotted cilantro because I only needed a few sprigs the day I bought it. I use what I need, as I need it and herbs are always more flavorful when freshly picked.

An herb garden is also a great entry into gardening because you don’t have to invest much into it. It’s not like waiting three months of patient nurturing for your beefeater tomatoes to finally start producing, only to have them get a disease and wither before you can taste a single one.

Herbs vary in how they grow. Rosemary and thyme tend to grow more like bushes and may take longer to establish, whereas basil, cilantro and parsley grow relatively quickly in large sprigs. Mint on the other hand, can grow like ground cover, spreading quickly. Herbs can be grown from seeds or if you’re impatient like me, I suggest buying small plants already started and transplant them. Here are a few details about what herbs to consider and what you might expect.

Basil

Basil is imperative during the summer months and especially at the end of the summer when tomatoes are in season. It is particularly virtuous freshly cut and scrumptious in bruschetta or pasta. It thrives in sun and warmth and does better with frequent trimming. When Basil starts to flower- be sure to remove the flowers quickly, as the plant will produce fewer leaves with less flavor if allowed to flower completely.

Italian Parsley

Parsley doesn’t always get the attention it deserves. I grew up with the kind of parsley that was only meant to be a garnish, a sprig on the side of chicken for decoration purposes only. Parsley is versatile herb that works well in all kinds of dishes, from pasta to Indian curries.

Of all the herbs I’ve grown, my greatest success has been growing Italian parsley, which I prefer over other varieties. It can grow into a large, strong plant that withstands frequent cutting. (Cut stems close to the base of the plant.) Parsley likes the sun or partial shade and bi-weekly watering. Eventually it will “bolt” or “go to seed” growing straight up into a flower, which like lettuce, means it’s reached the end of its usefulness. Best if grown in large pots or directly in the ground.

Cilantro

Cilantro, not to be confused with Italian parsley, has a distinct flavor that seems to elicit passionate responses of either love or hate. While it was an acquired taste for me, I fall firmly into the “love” camp, as this herb works well in so many recipes, including salsas, Asian stir-fries and with fish. Cilantro likes sun and can be tended much like parsley, cutting sprigs as needed. Trim flowers if they start to appear.

Rosemary

Rosemary grows well in many climates and is often used as an ornamental flowering bush in people’s yards. There is nothing quite like fresh rosemary with roasted chicken. Rosemary is a hardy plant that grows quickly and lasts a long time with little tending. Grow directly in the ground or in a large pot.

Thyme

Nobody should live without thyme. I may use thyme more than any other herb. It is particularly aromatic and goes well with everything, such as tomato sauces, bouquet garni’s for soup stocks or meats and vegetables. In fact, thyme makes an excellent alternative for basil in bruschetta. Thyme loves the sun and does well with little tending. It grows well in pots and can be trimmed frequently once established.

Mint

I have developed a new love for mint. I once had enough mint outside my back door that simple syrup and a muddler were always on hand. While most people recognize its crucial role in drinks like mint juleps or mojitos, it can be overlooked as a fabulous addition in concert with other herbs in frittatas, fish pistous, vegetable sauces or pasta dishes. Mint grows readily and quickly and may be best grown in pots unless you’re ready to live with it in abundance.

Sage

Sage is an excellent herb for flavoring stuffing. It’s also amazing toasted in butter and served as a garnish with butternut squash soup.  Sage is a shrub-like plant that grows well indoors or out and can get quite large if given the opportunity. It prefers lots of sunlight and loose, fertile soil.

Dill

I used to shy away from dill, but no more. Dill is a great herb for potatoes, fish or egg dishes. It grows well in containers and does best with ample sunlight, plenty of water and tall pots to accommodate its deep roots.

Images: stvno, auntsue, other_andrew, cocoen, myfrenchcuisine, raeallen, raeallen

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