"In the truest sense, freedom cannot be bestowed; it must be achieved"
-Franklin D. Roosevelt
Fourth of July is one of the nation's favorite holidays. It is a weekend for family and fun, loaded with picnics and get-togethers. Make this holiday sizzle without jeopardizing your hard work.
RED, WHITE AND BLUEBERRY FRUIT SALAD
(Disney Kids)
-1/4 cup fresh lime juice
-1/4 cup honey
-2 tablespoons chopped fresh mint
-3 cups blueberries
-1 quart halved strawberries
-3 medium apples, peeled and cut into 1 inch portions
In a large bowl whisk together the lime juice, honey and mint. Add the fruit and let flavors sit for 15 minutes. Serves 8.
Raspberry Lemonade
(Cooking Light)
-3 cups cold water
-1 cup raspberries
-1 can light lemonade concentrate, thawed
-mint sprigs
Combine 3/4 cups water and raspberries in a blender, process until smooth. Strain mixture through a sieve. Combine raspberry liquid, 1/4 cup water and lemonade concentrate. Garnish with mint.
Potato Salad
(Cooking Light)
-3 tablespoons white vinegar
-1 tablespoon canola oil
-1/2 cup chopped celery
-1/2 cup red onion
-2 tablespoons sweet pickle relish, drained
-3 hard cooked chopped eggs, chopped.
-3/4 cup low fat mayonnaise
-2 tablespoons mustard
-1/2 teaspoon salt
-1/4 teaspoon pepper
Place potatoes in a saucepan, and cover with water. Bring to a boil. Reduce heat; simmer 10 minutes or until tender. Drain. Cool and peel. Cut potatoes into 1/2-inch cubes. Place potatoes in a large bowl; sprinkle with vinegar and oil. Add celery, onion, pickle relish, and eggs; toss gently.Combine mayonnaise, mustard, salt, and pepper. Spoon mayonnaise mixture over potato mixture; toss gently to coat. Cover and chill 1 to 24 hours.
Blueberry Tart with Walnut Crust
(Cooking Light)
**Can you believe it's only 170 calories?!?!**
CRUST:
-1/2 cup toasted walnuts
-1 cup whole wheat graham crackers
-1 large egg white
-1 tablespoon butter
-1 tablespoon canola oil
-Pinch of salt
FILLING:
-8 ounces reduced fat cream cheese, softened
-1/4 reduced fat sour cream
-1/4 cup plus 2 tablespoons pure maple syrup
-2 cups fresh blueberries
To prepare crust: Preheat oven to 325°F. Coarsely chop walnuts in a food processor. Add graham cracker crumbs and process until the mixture looks like fine crumbs. Whisk egg white in a medium bowl until frothy. Add the crumb mixture, butter, oil and salt; toss to combine. Press the mixture into the bottom and 1/2 inch up the sides of a 9-inch removable-bottom tart pan. Set the pan on a baking sheet. Bake until dry and slightly darker around the edges, about 8 minutes. Cool on a wire rack.
To prepare filling: Beat cream cheese, sour cream and 1/4 cup maple syrup in a medium bowl with an electric mixer on low speed until smooth. When the crust is cool, spread the filling evenly into it, being careful not to break up the delicate crust. Arrange blueberries on the filling, pressing lightly so they set in. Drizzle the remaining 2 tablespoons maple syrup over the berries. Chill for at least 1 hour to firm up
More ways to turn red, white, and blue healthy...
Appetizers: pita chips and hummus, switch out vegetables to dunk into your favorite dip, spinach salad with strawberries, spring rolls, fresh fruit
Main Dishes: turkey burger on a whole-wheat bun, grilled chicken, salmon with mango salsa, chicken salad, whole wheat pasta with fresh vegetables
Desserts: Mix up low fat yogurt and fresh fruit, applesauce with fruit
TIPS-try splenda blend instead of sugar, switch mayo for mustard, move the get together away from the food to avoid grazing, fill up on vegetables and fruit, Everything in moderation-if there is a food you just can't resist just get a taste of it to satisfy the craving without loading the calories
Enjoy the Fourth and keep our troops in your thoughts and prayers!
Megan
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