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A healthier Fourth of July
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If the grocery store this morning is any indication, then most people can appreciate the preparation that goes into the Fourth of July. Our house has been running around like crazy for the last couple of days as we frantically prepare for our annual cookout. In all honesty, I am dashing this article out in between making a yummy dip for tomorrow, and creating tasty meatballs for dinner this evening after baseball practice. You see, in our family, the Fourth is not just a holiday; it's an occasion; it's the greatest day of the year; it's my husband's birthday. So as we celebrate our nation's independence, the kids and I (along with all of our friends) are also celebrating him. With so much going into the holiday, it's easy to toss out the effort to be healthy. It's only once a year right? And cookout food is so good. So I thought I might offer a few tips to help make the day a little healthier without any more effort- and in some cases even less.
1. Substitute fat laden ingredients. It requires no more effort to use fat free sour cream than the full fat in your dips. While I am not usually a fan of the fat free variety, when mixed with the rest of the dip ingredients, no one will notice.
Bonus: Serve the dip with fresh veggies.
2. Use baked tortilla chips instead of the fried variety. You can make this extra festive by mixing the red, white, and blue chips.
Bonus: Serve with antioxidant rich salsa.
3. Stuck with the task of bringing dessert or need a last minute idea? Create a taste and super easy cake by combining one box of cake mix along with one can of diet soda. The bake as directed without the extra fat.. Get creative- orange soda and vanilla cake? Yum!
Bonus: Top the cake with light whipped cream and create the American flag out of strawberries and blueberries. And speaking of which...
4. Serve lots of fruit. It's in season and ready to serve. There's no reason to have five bowls of chips out. Have some fresh strawberries, blueberries, watermelon, and grapes on hand. Most guests would actually prefer this to greasy chips. Just don't forget to wash the fruit first.
Bonus: Dip fruit in a fat free vanilla yogurt for an extra serving of this dairy super food.
5. And don't forget the salad. While some people grudgingly add a portion to their plate because they feel they must, others pile it on high. Who says you have to have a burger or hot dog? We usually have a few varieties that friends bring. Even if it is just a first course, it will keep you from binging on that second burger later.
Bonus: Use an olive oil based dressing to make sure you get your serving of the heart healthy good fat.
6. Of course most people must have a burger at a cookout. Try having a veggie burger or black bean burger instead. If you are the host, make this an option. If you are a guest, offer to bring some.
Bonus: Load up on the mustard and ketchup. With the tumeric in the mustard and lycopene in the ketchup, it's a wonder we don't indulge in these tasty condiments more often. So enjoy that burger with zeal.
And have a very wonderful and safe Fourth of July!
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