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.

The strawberry comes out of the shortcake and onto your next salad.

As Summer approaches, fresh salads are looking a lot more appetizing. For me, the only way salads don’t get old fast, is if I have a steady arsenal of dressings at my disposal. With strawberries coming into season, what better time to make a homemade version of strawberry balsamic vinaigrette?

For this vinaigrette, I roast the veggies to optimize their flavor before mixing them with the rest of the ingredients. The sweet and savory elements of this dressing work perfectly together, so it’s really no wonder why mass marketing has caught on and packaged it. Sure you could easily snatch this off any grocery store shelf, but nothing beats homemade (especially when it’s this easy to make).

Strawberries pack more than just taste. They are rich in antioxidants, fight against inflammatory disorders, prevent cancer, promote healthy eyes, contain 136% of the RDA of vitamin C in just one cup, and contribute to bone health. Strawberries are also an excellent source of magnesium, which helps to reduce cardiovascular disease.

Roasted Strawberry Balsamic Vinaigrette

Makes 1.5 cups

Ingredients:

• 2 cups strawberries
• 1/4 cup balsamic vinegar
• 1/4 cup extra virgin olive oil
• 2 tsp mustard
• 1 tsp honey
• 1 garlic clove
• 1/2 tsp salt
• 1/4 tsp pepper

Directions:

Stem 2 cups of strawberries and slice each in half.

Place on a baking sheet and pop into the oven at 400 degrees Fahrenheit for 25 minutes, or until the strawberries caramelize and soften.

Allow the strawberries to cool down. When they reach room temperature, combine them in a food processor with the remaining ingredients.

Blend until smooth. Chill before serving.

It will be hard to refrain from drinking this like a smoothie.

Bon Appetit!

Aylin Erman currently resides in Istanbul and is creator of plant-based recipe website GlowKitchen.

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Sarah clued us in on the wonders of the artichoke, and since the season’s first spiny lovelies are just appearing in the market, here’s a simple, streamlined recipe to inspire you.

Artichokes make a great appetizer or side dish. These accompanied sautéed petrale sole and roasted potatoes. The roasted artichokes make a great base for risotto, pasta, or pizza, as well.

This recipe calls for small or medium artichokes, not the giant globe kind. These smaller artichokes are easier to prepare, as the choke is not fully developed. When trimming artichokes, it may seem wasteful to take so many of the outer leaves off, but you really can’t eat them, so compost them! This recipe easily expands to serve more people. Green garlic is simply young garlic, picked before the cloves are fully developed. It’s a special, short season treat and it has a milder flavor than mature garlic. Like artichokes it is a harbinger of spring so the two make a great pair. You will need two lemons total. If Meyer lemons are available, use those, as they are perfect for this recipe. And of course, use organic ingredients from your local farmers’ market whenever you can. And for all you anchovy haters (or vegetarians) out there, yes, you can leave out the anchovies if you must but they do add a special something.

Roasted Artichokes with Lemon Anchovy Caper Vinaigrette

Serves 2

For artichokes:

2 medium or 8 baby artichokes
1 lemon
2 tablespoons olive oil
2 garlic cloves, peeled and sliced
Salt

For the vinaigrette:

2 – 3 tablespoons of freshly squeezed lemon juice
1 tablespoon finely chopped green garlic (use regular garlic if green garlic is not in season, but use only 1-2 teaspoons)
1 tablespoon finely chopped shallot
1 heaping half teaspoon capers, finely chopped
1 anchovy filet, finely chopped
1 tablespoon finely chopped parsley
3 tablespoons olive oil
Salt and freshly ground pepper to taste

Preheat oven to 400 degrees.

To prepare the artichokes:

Ready a bowl large enough to accommodate the artichokes and fill it with water. Squeeze the lemon into the water, reserving the rind. Cut off the bottom 1/2 inch of the artichoke stems and discard. Cut off the top 1/2 inch of the artichokes.

As you work, rub the artichokes with the lemon flesh still clinging to the reserved rind. Working from the bottom up, bend back the outer leaves until they snap off close to base, discarding them as you go, until you reach the tender, light yellow-green leaves. Continue to rub with lemon occasionally.

With a paring knife, trim the dark green outer layer from the base and stem. Halve the artichokes lengthwise if using babies, and quarter if using medium artichokes. If the choke is furry, scoop it out with a spoon. It might not have developed yet. Drop the artichokes into lemon water as you work.

To cook:

When all the artichokes are prepped, drain them, pat them dry and toss them with the olive oil, the sliced garlic, and salt to taste. Transfer them to a roasting pan or baking sheet and roast in a single layer for 15-20 minutes (for baby artichokes) or 30-40 minutes (for medium artichokes), or until they are tender and beginning to brown.

Meanwhile, make the vinaigrette:

Whisk together the lemon juice, green or regular garlic, shallot, capers, anchovies, parsley, olive oil, and salt and pepper to taste.

Serve the artichokes warm or room temperature drizzled with the vinaigrette.

Recipe Copyright 2009 Vanessa Barrington

Note: use organic, local ingredients whenever possible.

Image: FotoosVanRobin

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