Watch Kahlil Joseph’s “Music is My Mistress.” It’s a new short film about people of color and creativity.

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ColumnAfter a week full of feminist news blurbs about young women sharing their pain and experiences online, “Lemonade” was the icing on the feminist, truth-telling cake.

“Lemonade,” an hour-long mystery special created by Beyoncé, aired on HBO last Saturday night. There was a ton of speculation about the special’s subject matter: Was it a documentary about her life? Another visual album? Well, “Lemonade” was a bit of both, but it was much more personal and political than anyone could have imagined.

Lemonade

From track one—”Pray You Catch Me”—to track 12—”Formation”—every song on “Lemonade” described Beyoncé’s life and evolution as a black woman in a marriage, as a person, and as an activist.

There are more than a few themes that run through the album, but its main story lines do a deep dive into infidelity in a marriage, how Beyoncé’s family life shaped her and her experiences, becoming one’s self, and black empowerment.

Love and pain

There are a lot of WTF moments in the album that have caused some fans to speculate what “Becky with the good hair” means, and if Beyoncé wrote about her or her mother’s experience with infidelity. None of that really matters, though. What matters is a black woman used her power to shine a light on the feelings a woman—specifically a woman of color—feels when she is betrayed by someone she deeply loves.

This is not a new theme in music—people have used songs to describe pain in the past. But by taking “Lemonade” to such a personal place, Beyoncé has made this story—her story—incredibly relatable.

Black power

Since releasing the video for “Formation” and performing at the Super Bowl, Beyoncé has already raised many un-woke eyebrows throughout the world. Well, if those people saw any of “Lemonade,” they probably had heart attacks because the entire film is, basically, a video about black culture and black girl pride.

She name drops Malcolm X, uses a snippet from one of his speeches, shows undying support for the Black Lives Matter movement, features bits and pieces of diverse black culture, and showcases the work of Warsan Shire, a Somali-British poet.

Beyoncé has always been a proponent of black female power but this album is made for black women. And the fact that it upset so many white people shows why this piece of art is so important.

Yes, women of all ethnicities can relate to the themes in “Lemonade,” but through the visual album’s art and cameos, Beyoncé makes it incredibly clear that she is talking to black women and encouraging them to standup, be proud, and not take any shit. While it’s disappointing that this type of openness is so unique, Beyoncé’s strength may influence more women of color to share their experiences in the future.

Personal stories via social media

Although Beyoncé is the current “artist of the moment” who is making the deeply personal public, other female artists are using social media to share their pain and struggles.

Recently, women all over the world used the hashtag #whenIwas to discuss the first time they experienced early sexism. All of the tweets were pretty heartbreaking. An example:

@comradeclaire tweeted: #WhenIwas 16, my GCSE art teacher speculated on tightness of my vagina, completely humiliating me in front of the class @everydaysexism

And before Melissa Broder, writer, wrote “So Sad Today,” a book that honestly discusses mental illness, sex, and her vomit fetish, she had an anonymous Twitter account she used to tweet about depression. That account—@SoSadToday—allowed Broder to use “140 characters to say something both profound and hilarious,” Bitch adds.

Broder’s work is deeply personal and a great example of how sharing one’s problems can uplift others.

I hope this “openness” trend becomes the norm because when people share their mess and get real, everyone benefits.

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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.

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A sparkling dose of summer. 

My friend Beda and I have an ongoing long distance food affair. Settled in a small town in Colorado, we send each other recipes on a regular basis, recommending new food books and asking for tips on what we should bring as a side to the dinner party we got invited to. So it’s only fitting that when I went to visit we had to make a recipe that complemented the late spring Colorado sun.

Believers in multi-purpose food and drink, we decided on sparkling lemonade, equally as refreshing for a post-hike drink as it is a balmy evening cocktail spiked with bourbon.

Local honey is essential in this recipe – don’t switch out sugar in the simple syrup. Add in locally grown rosemary and set up a table in the sunlit backyard, and you have a special moment between friends. Enjoy!

Honey, Ginger Sparkling Lemonade with Rosemary

1 cup honey

1 cup water

Juice of 7 Meyer lemons

1/2 cup minced ginger

6-10 full rosemary stalks

1.25 liter bottle of sparkling water

Ice cubes

Optional:

Your liquor of choice. We recommend bourbon or vodka.

Directions:

To make simple syrup, place honey, water and two rosemary stalks in a saucepan and warm over medium heat while constantly stirring until honey is completely dissolved. Add in ginger. Leave on heat for a 2-3 more minutes, regularly stirring, to increase rosemary flavor. Let sit for 30-60 minutes to cool down. Note: for a stronger rosemary flavor, muddle the rosemary first and let the simple syrup sit for longer.

Strain simple syrup into a pitcher and add in lemon juice, top off with ice cubes and sparkling water.

Garnish with rosemary and serve in mason jars.

Images: Anna Brones, Gordon Klco

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