Whether you’re firing up the grill, sparking up the fireworks, or spending the day by the pool, there is no doubt that this 4^th of July will involve some delicious grub.  So grab your white jeans, red shoes and blue top because we’ve come up with some red, white and blue recipes to make your BBQ just as patriotic as you!

Make your own chips. Thinly slice beets, purple potatoes, and parsnips. Lightly drizzle with olive oil, salt and pepper. Bake at 350 degrees until crispy.

Create a dip with a kick. Dip blue corn tortilla chips in plain, non-fat Greek yogurt mixed with ½ teaspoon red pepper flakes.

Whip up a festive fruit salad. Combine sliced strawberries, blueberries, sliced apple & mint, or try pomegranates, blueberries & sliced dragon fruit.

Slice up some crunchy veggies. Serve slices of jicama with chunky, homemade salsa.

Fire up the grill. Grill a juicy, beef burger and top with a slice of tomato, white onion, red-leaf lettuce & crumbled bleu cheese. Serve with blue potato baked fries.

Add color to your salad. Assemble an endive salad with dried cranberries and/or radish and drizzle with a blueberry vinaigrette dressing.

Blueberry Vinaigrette

-          1 cup pureed blueberries

-          1/3 cup balsamic vinegar

-          2/3 cup olive oil

-          1/3 cup water

-          ½ teaspoon sea salt

-          ¼ teaspoon pepper

Discover the different colors of corn. Prepare a basket of red, white and blue corn on the cob! Bonus: Red corn contains anthocyanins, which are powerful antioxidants and blue corn has more protein and vitamin A than white corn, so load up on these vibrant colored kernels.

Mix and match colorful kebabs. Mix and match your favorite red, white and blue protein and veggies like chicken, pork, scallops, red peppers, eggplant, cherry tomatoes, and cubed blue potatoes.

Make a simple sangria. Combine a bottle of white wine with 1 cup fresh raspberries, 1 cup fresh blackberries, 1 cup sliced white peaches and 2 tablespoons agave.

Whether you’re firing up the grill, sparking up the fireworks, or spending the day by the pool, there is no doubt that this 4^th of July will involve some delicious grub.  So grab your white jeans, red shoes and blue top because we’ve come up with some red, white and blue recipes to make your BBQ just as patriotic as you!

Make your own chips. Thinly slice beets, purple potatoes, and parsnips. Lightly drizzle with olive oil, salt and pepper. Bake at 350 degrees until crispy.

Create a dip with a kick. Dip blue corn tortilla chips in plain, non-fat Greek yogurt mixed with ½ teaspoon red pepper flakes.

Whip up a festive fruit salad. Combine sliced strawberries, blueberries, sliced apple & mint, or try pomegranates, blueberries & sliced dragon fruit.

Slice up some crunchy veggies. Serve slices of jicama with chunky, homemade salsa.

Fire up the grill. Grill a juicy, beef burger and top with a slice of tomato, white onion, red-leaf lettuce & crumbled bleu cheese. Serve with blue potato baked fries.

Add color to your salad. Assemble an endive salad with dried cranberries and/or radish and drizzle with a blueberry vinaigrette dressing.

Blueberry Vinaigrette

-          1 cup pureed blueberries

-          1/3 cup balsamic vinegar

-          2/3 cup olive oil

-          1/3 cup water

-          ½ teaspoon sea salt

-          ¼ teaspoon pepper

Discover the different colors of corn. Prepare a basket of red, white and blue corn on the cob! Bonus: Red corn contains anthocyanins, which are powerful antioxidants and blue corn has more protein and vitamin A than white corn, so load up on these vibrant colored kernels.

Mix and match colorful kebabs. Mix and match your favorite red, white and blue protein and veggies like chicken, pork, scallops, red peppers, eggplant, cherry tomatoes, and cubed blue potatoes.

Make a simple sangria. Combine a bottle of white wine with 1 cup fresh raspberries, 1 cup fresh blackberries, 1 cup sliced white peaches and 2 tablespoons agave.

INGREDIENTS

1. Heat the oil in a small saucepan over medium heat for about 1 minute. Reduce the heat to low and cook the onion, poblano or bell pepper, and garlic 2 to 3 minutes, or until the onion is golden and the pepper is slightly softened.

2. Stir in the tomatoes and chicken broth and bring to a simmer. Rub the chicken on all sides with the cumin and season with salt and freshly ground black pepper.

3. Add the chicken to the pan, spooning some of the broth mixture on top. Cover and simmer 8 to 10 minutes.

4. Turn off the heat. Transfer the chicken to a plate, reserving the broth mixture in the pan. Add the chocolate and cilantro to the broth and stir 15 to 30 seconds, until the chocolate is melted and the sauce thickens.

5. Top the chicken with the sauce and garnish with additional cilantro, if desired.

6. Serve with 1⁄2 cup canned or frozen sweet corn on the side.

WHY WE LOVE THIS RECIPE

This sweet‘n spicy chicken and veggie dish is sure to trump your dinner planning woes. Packed with good-for-you nutrients, the moist and delicious chicken breast is not only filling, but low in saturated fat and high in protein. Cumin adds a flavorful, hot kick while providing antioxidants that can eliminate cancer-causing free radicals. The bitter, yet slightly sweet, dark chocolate contains cocoa flavanols that increase blood flow to your skin and may help improve your skin’s appearance and texture. Ole! Mole!

Who doesn’t wake up wishing they could get a delicious, satisfying, and healthy breakfast in minutes? The grocery’s freezer section is bursting with heat-and-eat options, but few are actually delicious, nevermind nutritious. The ALL NATURAL Cedarlane Spinach and Mushroom Egg White Omelette is as the packages suggest:  Gluten Free, Low Glycemic, High Protein and Low Cholesterol.  Pop it into your microwave oven, grab a fork and indulge. Does this product live up to its healthy promises? Let’s see if it really is Too Good To Be Food.

What’s in it:

Egg Whites, Mozzarella Cheese (pasteurized milk, cheese culture, salt, enzymes), Milk (milk, skim milk, non-fat milk solid, Vitamin A and D), Mushrooms, Spinach, Onions, Feta Cheese (cultured cow milk, salt and enzymes), Rice Flour, Corn Starch, Canola Oil, Salt, Garlic Powder, Onion Powder, Annatto, White Pepper, Nutmeg. Contains: Eggs and Milk.

• Egg Whites exclude the yellow center known as the yolk.  When removing the yolk we lose key nutrients but along with that we also lose cholesterol and calories.

• Mozzarella Cheese is a semi-soft cheese that is mild, fresh, creamy and rich tasting.  It is a whole milk cheese. Gold star here for real food!

• Milk provides calcium and gives the eggs a fluffy texture. Kudos to Cedarlane for using skim milk, which cuts back on saturated fat.

• Mushrooms, spinach and onions are the next three ingredients. Love the use of veggies in a breakfast treat.  ‘Shrooms are chock full of nutrients such as selenium and riboflavin, which protect the immune system, as well as important macronutrients such as vitamin d and calcium. Spinach is a powerhouse green leafy vegetable that provides fiber, folate and a wide variety of antioxidants. Onions are also packed with antioxidants, including allicin, which works as an antibiotic and reduces stomach and colon cancer risk.

• Feta Cheese is a semi-hard cheese made from sheep’s milk. It adds to the calcium content and has a tangy taste.

• Rice Flour comes from milling and grinding rice kernels and grains.  It is a staple for those on a gluten free diet.  It is a whole grain flour and great source of insoluble fiber, which keeps your digestive system healthy.

• Corn Starch is an ingredient used to control texture and acts as a thickening agent; it’s a highly processed ingredient with few health benefits.

• Canola oil helps to give that yummy, rich flavor without the saturated fat found in butter. This oil has the highest levels of heart healthy monounsaturated fat of any cooking oil – score!

• Salt acts as a natural preservative and is often added for flavor.

• Up next we have a list of spices, most of which may already appear in your spice rack.

• Garlic Powder is made from dehydrated garlic and retains the health benefits of fresh garlic, including antibiotic powers and cancer prevention.

• Onion Powder is a spice made from dehydrated onions.  This spice is a source of antioxidants and boasts anti-inflammatory properties as well.

• Annatto is a natural food colorant derived from the achiote shrub.  It has a yellow hue and is often used in cheeses and butters.

• White Pepper is the seed of the pepper plant with the dark outer skin removed.  It has a milder flavor than black pepper and is sometimes used in lightly colored dishes where black pepper would stand out.

• Finally, nutmeg is a delicious and comforting spice.  Studies have demonstrated that it may help lower cholesterol and blood pressure.

Nutrition Info:

(1 package)

Calories: 270

Fat: 12g

Saturated Fat: 6g

Cholesterol: 30mg

Sodium: 670mg

Total Carbohydrate: 18g

Dietary Fiber: 2g

Sugar: 5g

Protein: 23g

Most of us know to clean our closets each season. Out with the sweaters and boots and in with sleeveless tops and sandals.  But, what about your spice rack?  Ever do a little cleaning out in there? Dried herbs and spices are probably the most neglected pantry items, and many become reach their expiration date without us realizing.  With the change of season, set aside a few minutes and show your pantry a little love.  Here are a few tips to help you out:

Label. Label spices with a permanent marker or printed label with the date on the day you buy them.  On average, the shelf life for herbs and spices is two years, but you don’t know for sure how long the jars were sitting on the grocery store shelves.  Check to see if your brand has a website that will help you keep track of the expiration dates.

Buy Smart. Try to buy from a store that has a high turnover and avoid buying spices from stores that keep them near heat or bright lights, which can cause them to lose flavor more quickly.  Whole spices tend to last longer than ground spices (i.e. whole nutmeg versus ground nutmeg).  Dried herbs lose their flavor the fastest too, so it is best to replace these every year.

Keep Cool. Herbs and spices should be stored in a cool, dry, and dark place. This  means keeping them away from the oven, stove, and fridge. If colors are no longer vibrant, chances are the flavor isn’t either. Same goes for smell. If the aroma no longer seems to have a kick, it is probably time to ditch it. Finally, to minimize caking, avoid sprinkling directly into a steaming pot.

Here’s a list of our favorite cooling summer spices that are a must-have for grilling BBQ’ing or simple sprinkling on a salad:

• Mint and basil: fresh, delicious, cooling herbs.
• Fennel: a flavorful herb that’s delicious fresh or as a dried spice.
• Turmeric: a lovely cooling spice that has anti-inflammatory properties.
• Ginger: great to soothe an upset tummy.  Trying brewing a ginger iced tea.
• Dill: perfect for salads or rubs and marinades.

INGREDIENTS

• 2 teaspoon grated ginger
• 1 teaspoon honey
• 1/2 teaspoon cayenne
• 1 tablespoon freshly squeezed lemon juice
• 1/3 cup unseasoned brown-rice vinegar
• 2 tablespoon soy sauce
• 2 teaspoon sesame oil
• 6 ounces dried soba noodles
• 12 ounces extra-firm tofu
• Light coat of canola oil spray
• 6 ounces mixed mushrooms
• 12 ounces medium shrimp (peeled and deveined)
• 1/4 cup minced fresh cilantro
• 3 thinly sliced scallions
• 1 finely chopped yellow pepper
• 2 teaspoon sesame seeds

DIRECTIONS

1. Whisk ginger, honey, cayenne, lemon juice, brown-rice vinegar, soy sauce, and sesame oil in a small bowl.
2. Cook the soba noodles in a large pot of boiling water for approximately 4 minutes, or until tender.  Drain immediately and rinse under cold running water.  Set aside.
3. Pat tofu dry with paper towels, slice into 1 inch-wide rectangles and cook over medium heat in a dry nonstick pan until browned on both sides.  Remove tofu from pan and set aside.
4. Coat pan lightly with canola oil spray and sauté mushrooms and shrimp until shrimp have turned opaque and are fully cooked.
5. In a large pot over low heat, stir sauce, tofu, mushrooms, and shrimp into noodles.
6. Remove from the heat.  Add the scallions and yellow pepper.
7. Garnish with cilantro and sesame seeds.  Serve.

Soba noodles are a staple dish in Japan and although not quite as popular in the US, they certainly make us smile. Soba noodles, made from buckwheat, are unique in that they contain the essential amino acid lysine, which wheat noodles lack.  In addition, they contain the antioxidants rutin and quercetin.  Rutin acts as an anti- inflammatory agent and quercetin, also found in green tea, fights against oxidative damage, helping to keep cells healthy.

We can thank tofu for a few things: it’s a vegetarian source of protein and although bland on its own, it acts as a sponge for other flavors in the recipe. Tofu is also loaded with isoflavones, a type of antioxidant associated with heart health and a lower risk of some cancers.  Cilantro is one low cal ingredient that we love for its vitamin A and vitamin K boost.  This little herb can also help ward off illness with its natural antibiotic properties.  Honey (in moderation of course) adds a drop of sweetness and daily consumption has been shown to boost the level of antioxidants in our blood.

Whoever said the summer was an easier time to eat healthy was clearly not living a very social life! Although you are more apt to show some skin in the summer you are also more apt to drink, eat and socialize! I find the summer to be the most challenging time to “go light” with food and maintain weight, let alone lose it if that is your goal!

Here are the top 5 ways to start the summer right at your Memorial Day BBQ this weekend:

Have a filling food before you go! I always say “ruin your appetite” – you need a snack that provides satiety so you don’t get to the BBQ starving. And don’t “hold out”!  NOT eating all day in prep of a big BBQ is the worst thing you can do. You will slow down your metabolism and probably end up consuming double the calories of what you would have had if you had eaten regular meals throughout the day!

Assess the situation when you arrive! Sometimes your whole attitude going in can make or break your cocktail party/BBQ experience… If you see spinach dip when you walk in you may think (even subconsciously) “it is all over, there is nothing healthy here and I might as well pig out…” Then you notice chicken skewers, shrimp cocktail, crudité… BE PATIENT – CHECK OUT THE SCENE – You may even be able to have a perfectly proportioned meal such as shrimp, veggies and a bit of fat from a cheese and veggie platter!

Hold out on first drink of night! Try to skip that first drink of the night. When you have your first drink before you have even said hello to your guests you are probably off to an overindulgent night.  You will end up consuming too many calories from alcohol and the alcohol can end up making you consume too many calories from food!

Fill your plate one time! If you eat 3 oz. of meat, 4 times that is 12 oz. of meat! I bet if you had filled your plate one time with the 12 oz. you probably would not have eaten it (or you would not have filled it up this much in the first place!) Take a serving of meat, chicken or other protein that is being served (bbq chicken or fish is usually the leanest option!) and then fill the rest of your plate with other healthy options such as grilled vegetables, roasted corn, tomato slices, pickles and salad. Enjoy what you have put on your plate but then stop and go and enjoy the people (not the food!) around you.

Be prepared at home! Have you ever been really “good” and drank seltzer at a cocktail party, nibbled on crudité, had a bite of a chicken skewer and then gotten home and ATTACKED THE REFRIGERATOR?  Often we make the mistake of thinking “I already ate” but your belly is still hungry. So you begin picking and sooner than later you have consumed 1000 calories of who knows what from your refrigerator and pantry.  Make sure to have a mini “real” meal ready for when you get home.  It can be as simple as deli slices and frozen vegetables or even a portion controlled frozen meal. Just be prepared to eat a “real” meal.

Natural! Excellent source of Omega -3 ALA! This is what lights up this product’s label. Read further and dive into the nutrition facts and you’ll see 0 g trans-fat, no hydrogenated or partially-hydrogenated oils. Appears to be the perfect blend of tasty peanuts with extra health benefits and none of the separation “issues” of many natural pb’s. A no-stir, all-natural nut butter that is sweetened (naturally of course) seems like the perfect substitute for the peanut butter that we grew up eating in fluffernutter sandwiches. Let’s skippy-on over to the ingredients list and see if this peanut butter really is a sweet deal or if it is Too Good To Be Food.

What’s in it: Peanuts, evaporated cane juice, natural oil blend (palm fruit and flaxseed oils), salt, molasses.

Peanuts are listed first and that’s certainly a good thing since it is peanut butter after all. I’m nutty about this want-to-be nut. These tasty little guys are actually legumes, not nuts, that boast a multitude of health benefits. They are one of the few naturally occurring sources of resveratrol, a potent antioxidant that may help to fight off cancer cells and help maintain a healthy heart. They are also loaded with healthy monounsaturated fatty acids, which can help increase your good (HDL) cholesterol.

Evaporated cane juice is second. Don’t be fooled by this fancy sounding name. Evaporated cane juice is really just another way of saying sugar. Cane juice comes from pressed sugar cane, the same stuff white tablesugar comes from. So no matter how you say or spell it, it does spell s-u-g-a-r.

Natural oil blend (palm fruit and flaxseed oils) are third in line. Although it’s not as bad for you as palm kernel oil, (which has 82% saturated fat), palm oil contains 50% saturated fat. While we all know that saturated fats are no good in excess, as long as most of your fat calories come from healthy mono- and polyunsaturated fats, a little real saturated fat is better for you than the hydrogenated oils found in many peanut butters that come from processing fats. Three cheers for flaxseed oil. It is loaded with heart healthy alpha-linolenic acid, an omega- 3 fatty acid. This is the reason why Smart Balance can claim that their product has 320 mg of Omega-3 ALA per serving. And what’s the big fuss about Omega-3’s anyway? These polyunsaturated fats have an endless list of health benefits including heart disease and cancer prevention. And what’s the deal with ALA (alpha-linolenic acid) you might ask? This specific type of omega-3, found in plant sources like flaxseed, is especially credited with healthy development and brain function.

Salt acts as a natural preservative and flavor enhancer. A little bit can go a long way for taste.

Finally, we end with molasses. This is a natural sweetener made from boiled sugar cane.

Bottom Line: Omega-3’s without the hydrogenated oils make this product not Too Good To Be Food. Spoons up! As a pb junky myself I would spread this on most things that crossed my path. Although, I do like plain old ground up peanuts best. This peanut butter is a better creamy alternative to trans-fat laden options. For those who get squirmy around fish, there are only so many ways to get your omega 3’s and this pb offers a tasty one. To note, the total grams of sugar is 1 versus 3 in most traditional peanut butter brands so this product is still a step ahead. Anyone got an apple around?

Buy Smart Balance Peanut Butter here.

INGREDIENTS

Dressing:

• 2 Tbsp fat-free plain yogurt
• 1 Tbsp finely chopped, shelled, raw pistachios
• 1 Tbsp steeped green tea, cooled to room temperature
• 1 Tbsp thinly sliced green onion
• 1 tsp finely chopped parsley
• 1 tsp red wine vinegar
• ½ tsp minced garlic
• Salt and freshly ground black pepper

Salad:

• ¾ cup frozen, shelled edamame
• ½ cup celery, thinly sliced
• 1/3 cup chopped marinated artichoke hearts
• ¼ cup thinly sliced radishes

DIRECTIONS

1. To make the dressing: Place the yogurt, pistachios, tea, onion, parsley, vinegar, and garlic in a small bowl. Season to taste with salt and pepper. Set aside.
2. To make the salad: Defrost the edamame in the microwave according to the package directions. Let it cool to room temperature.
3. Toss the edamame, celery, artichoke hearts, and radishes with the dressing and serve.

Why we love this recipe:
This beautiful salad is like a perfect summer day with all its shades of green. Not only is it full of powerful vitamins and minerals with antioxidant power, but the edamame supplies a healthy dose of protein. Even if you are not vegan or vegetarian, we recommend a few veggie meals per week. This is a good healthy habit for you and the environment. The yogurt and nuts in the dressing supply protein while the green tea adds a dose of antioxidant power that just may protect your heart and your skin from the sun. Fiber packed artichokes and crunchy celery and radishes help to make this not only super tasty but wonderfully filling.

INGREDIENTS

• 2 Tbsp freshly squeezed lemon juice
• 1 Tbsp fig vinegar
• ¼ cup steeped green tea, cooled to room temperature
• ½ tsp minced ginger
• ½ tsp honey
• ½ tsp olive oil
• ½ tsp Dijon mustard
• 3 Tbsp finely chopped shallots
• Salt and freshly ground black pepper
• 4 oz cod fillet (about ¾” thick), cut into 4 uniform cubes
• 1/3 cup cooked or canned lentils, rinsed and drained
• 1 1/2 cup baby spinach
• 2 tsp dried currants
• 1 bamboo skewer, 8” long

DIRECTIONS

1. Combine the lemon juice, vinegar, tea, ginger, honey, oil, mustard, and 2 tablespoons of the shallots in a medium bowl. Season with salt and pepper to taste.
2. Reserve 2 tablespoons of the marinade to use as a dressing, and set aside.
3. Place the fish in the bowl with the remaining marinade. Cover and refrigerate 15 minutes.
4. While the fish marinates, soak the bamboo skewer in water.
5. Lightly mist a grill pan or medium nonstick skillet with canola oil cooking spray and place it over medium heat.
6. Thread the fish onto the skewer. Cook for 5 minutes or until the fish is opaque, using a spatula to carefully flip the skewer halfway through.
7. Toss the lentils, spinach, currants, and the remaining 1 tablespoon of shallots with 1 tablespoon of the dressing. Place the skewer on top of the salad and drizzle the remaining dressing on top of the fish. Serve immediately.

Makes 1 serving.

Why we love this recipe:

Not everyone likes to guzzle green tea like we do, and if you relate to this, using green tea as a marinade can be a great way to incorporate this antioxidant-packed super food into your diet. The lemon in this recipe gives you a splash of vitamin C while the ginger offers its anti-inflammatory properties. Honey, even in small quantity here, has some unique properties. As a natural humectant, it keeps all the water you’re drinking in the right places while providing antibacterial, antiviral, and antifungal properties. Some of the bigger players here are the lentils, providing lean protein, and fiber helps you stay… full! Add to this the heart healthy omega 3’s of cod and the green goodness of spinach and you have a dish so good and so good for you, you might even be tempted to eat the bamboo skewers.

As corny and predictable as it is, breakfast in bed is still the ultimate treat for any mom. So if you’re lucky enough to live nearby, sneak over early Sunday morning and surprise your mother with this omelet, jazzed up with a little ginger- it’s delicious, unexpected and healthy. (And don’t forget to make two servings and crawl under the covers with her – I bet she thinks you are as cute now as you were when you were six!)

• 2 eggs provide perfect protein, at just 75 calories each. (I like Omega-3 eggs, which have even more healthy fatty acids in the yolks, known to soothe stress and combat depression.)
• 1/4 cup of chopped spinach adds folate, a nutrient linked to improved mood and cognitive performance.
• 1/2 tsp minced ginger lends eggs an unexpected zing, and has incredibly soothing properties.
• 1 tsp of mozzarella cheese boosts the protein, as well as providing a little calcium and a creamy, delicious taste.

Pair the omelet with a 1/2 cup of Greek yogurt sprinkled with fragrant ground cinnamon, another proven stress buster.

Or maybe you’ve got some little munchkins who’ve been known to bring you breakfast in bed? Leave this recipe out the night before as a hint – trust me, you’ll have much less of a mess to clean up than if they attempt chocolate-chip waffles or anything in a blender!

• 1 cup hot oatmeal provides a healthy whole-grain, plus mood-boosting carbs that will keep you satisfied and focused until lunchtime.
• 1/4 cup almond milk adds antioxidants and plenty of good-for-your-heart fatty acids.
• 1/2 tsp vanilla extract, used for centuries to calm anxiety, lends a sweet, rich flavor.
• A dash of dried lavender makes a unique garnish, and hey, it’s your special day!

In fact, even if you’re not in mother or daughter mode, sprinkle some of those lavender leaves into a cup of hot tea. (You can buy ’em at most health food stores.) The aroma is incredibly calming, and lavender tea has been known to relieve headaches and improve mental alertness.