Red, White and BOOM!
Healthy Recipes for a Star Spangled Fourth of July
The Fourth of July is upon us, as are fireworks, BBQ’s, pool parties, movies, lake outings and so much more! It’s the time to celebrate freedom, sacrifice and hard work. But like any holiday, it is often used as an excuse to fall off the wagon. But why do we have to let ourselves do that? We can still enjoy all the pleasures of this holiday with some scrumptious, Earth-grown foods, the Dolce-Approved way! Packed with protein and healthy fats, and loaded with flavor, it’ll be like a firework show in your mouth!
Appetizer
Pepper Nachos
Serves 4-6
1 bag of 20 mixed sweet mini peppers (yellow, orange, red)
1 tablespoon grapeseed oil
1 large onion, diced
1 jalapeño pepper, chopped to add taste
1 1-ounce bag taco seasoning
1 16-ounce can black beans, mashed
1 cup shredded cheese
Directions:
Brown onion in saucepan with grapeseed oil. Mix beans, onion, jalapeno, and seasoning in medium bowl. Slice mini peppers in half length-wise, and fill with bean mixture. Top with cheese and broil for 3-5 minutes, or until cheese melts.
Main Courses
Maple Chicken Veggie Kabobs from The Living Lean Cookbook
Serves 4-6
1 1/2 lbs. skinless boneless chicken breast, cut into 2-inch chunks
12 skewers
1 tsp. sea salt
1 large red bell pepper, seeded & cut into 2-inch slices
1 large green bell pepper, seeded & cut into 2-inch slices
7 oz Portabella mushrooms, cut into chunks (optional)
1 bottle Annie’s Organic Smoky Maple BBQ Sauce (or similar)
Directions
You can make this on the grill or oven. If using oven, preheat oven to 350F. In bowl, coat chicken chunks with about 3/4 cup of Annie’s Maple BBQ Sauce, cover and let marinate about 15-20 minutes. Then, in large pan, sear all sides of the chicken pieces so that when skewered, no raw chicken is touching the veggies. If using grill, skewer the chicken and all veggies and place on grill, turning occasionally until chicken is cooked through and veggies are browned at edges. If using oven, place skewers in large baking dishes, brush chicken and veggies with sauce and cook for about 30 minutes or until chicken is cooked through and veggies are browned at edges. Whether you are cooking on the grill or oven, be sure to baste occasionally while cooking. Serve and enjoy!
Slightly Sloppy Mikes from The Living Lean Cookbook
Serves 4
whole wheat or gluten-free buns (regular bread sliced will do just fine, too!)
1/2 lb. organic ground turkey
1 small onion, finely chopped
2 cloves garlic, minced
1 green bell pepper, diced
1/2 cup pinto beans
1/2 cup black beans
1 cup tomatoes
1/2 tbsp. tomato paste
1/2 tbsp. apple cider vinegar
1 tbsp. maple syrup
1 tbsp. Worcestershire sauce
1 tbsp. spicy mustard
dash of sea salt
dash black pepper
1 jalapeno pepper, minced (optional)
Directions:
Cook turkey meat on medium heat for about 10 minutes until done. In separate, large pan, saute onion, garlic, green pepper and jalapeno until soft. Add meat to veggie pan along with rest of ingredients and reduce heat to a simmer, stirring occasionally. Once thickened, scoop onto bread of your choice and serve.
*This can also be eaten breadless in a bowl!
Side Dishes
Picnic Salad
Serves 15-20
1 ¼ cup (uncooked) quinoa
1 red, orange, or yellow bell pepper
1 cup finely chopped sweet onion
1 can chickpeas, rinsed
1 can black beans, rinsed
1-2 tablespoons minced garlic
½ cup tomatoes, chopped
1 tsp. sea salt
½ tsp. black pepper
¼ cup pesto (prepared with fresh basil leaves, pine nuts and olive oil)
½ cup lemon vinaigrette
Directions:
Cook quinoa, then combine all ingredients and stir until well blended. Refrigerate 1 hour before serving. Serve chilled.
Dessert
Red, White and Blueberry Semi-Frozen Pie
Serves 2-3
the cream from the top of 2, 15 oz cans full fat coconut milk, chilled
2 Tbsp agave nectar, divided
1 Tbsp pure vanilla extract, divided
1 cup blueberries, divided
1 cup raspberries, divided
Directions:
1) Line two 4 inch round spring-form pans with parchment. Set aside
2) In a large chilled bowl, whip coconut milk to stiff peaks, about 2 minutes
3) Beat in agave nectar and vanilla until just combined
4) Puree half the blueberries and half the raspberries
5) Divide the coconut cream mixture into three chilled bowls
6) Fold the raspberry puree into one, and the blueberry puree into another
7) Spoon half the blueberry mixture into the bottom of the two prepared pans dividing evenly between the two, top with a few blueberries
8) Next do the same with the raspberry mixture, topping with a few raspberries
9) Next the vanilla layer. Then repeat the layers again ending with the vanilla
10) Top with the remaining fresh berries, and place in the freezer for a few hours until firm, but not rock hard. Cut into slices, and serve!
Drinks
Fruits of July
1 liter sparkling mineral water
2 Lemons
2 squeezes of agave syrup
Ice
Blueberries
Strawberries cut into wedges
1 -2 peaches cut into slices
mint
Directions
Mix ingredients in large glass pitcher and serve.
