Fourth of July recipes you can enjoy all Summer

July 3, 3:42 PMNutrition ExaminerCarol Bardelli

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Enjoy your holiday cheat meal. You'll guard your metabolism.

As we celebrate July 4th, few of us will stick to our diets. That's good news. Studies show sticking to any diet too long leads to boredom and failure. Sticking to one style of dieting, such as low carb, low fat or low calorie, leads to a slowed metabolism and weight plateaus. This means it's actually a good idea to take a break and enjoy a cheat day every now and then.

Just get right back up on your diet horse after your day of decadence. And lose the guilt. By cheating now and then, as long as it's not an all out binge, you're actually doing yourself a favor.

Enjoy the recipes below and check out the videos for information on cheating your way thin. I've used this program and know it works. 

Cheat Your Way Thin is armed with proven techniques on how to lose weight. Joel Marion, the one responsible for this program, ensures proven techniques on losing weight.

Cheat on your diet and lose weight

Independence Day Barbecue Spare Ribs

5 pounds pork spareribs, cut into sections

1 cup brown sugar

1/2 cup  chili sauce

1/2 cup  ketchup

1/4 cup  Worcestershire sauce

1/4 cup  rum

1/8 cup soy sauce

4 cloves garlic, crushed

1 teaspoon dry mustard

1 teaspoon ground black pepper

(If you like spicy ribs add 1/2 teaspoon cayenne pepper)

Preheat oven to 350 degrees. Wrap ribs in double thickness of foil and bake for 45 minutes. Unwrap and drain. Combine brown sugar, chili sauce, ketchup, Worcestershire sauce, rum, soy sauce, garlic, mustard, black pepper (and cayenne pepper, if desired.) Pour over ribs. Marinate refrigerated overnight. Preheat grill. Grill ribs for 30 minutes, turning once and basting with marinade. Serves 10.

Triple Threat Top Sirloin Steaks 

1/2 cup A-1 steak sauce

2 tablespoons fresh thyme, chopped

1 tablespoon green peppercorns, drained and chopped

2 teaspoons cracked black pepper

1/2 teaspoon cayenne pepper

1/2 teaspoon salt

8 - 12 ounce top sirloin steaks

Prepare grill. Blend steak sauce, thyme, green peppercorns, black pepper and cayenne. Season steaks with salt. Place steaks on grill and brush with pepper sauce.  Grill steaks until cooked to desired doneness, about 5 minutes per side for medium-rare. Plate steaks and let rest 5 minutes before serving. Serves 8.

Then join hand in hand, brave Americans all! By uniting we stand, by dividing we fall! -  John Dickinson (1732–1808), U.S. statesman

Old Glory Grilled Sausages 

1 pound hot Italian sausages

1 pound sweet Italian sausages

1 pound bratwurst

1 pound chorizo

1 pound linguica

1 pound frankfurters

1 pound Kielbasa

1 red onion, thinly sliced

3 cups Red Wolf or Red Dog beer

1 cup water

1 - 2 tablespoons Canola oil

Spicy dark mustard

Yellow mustard

Dijon mustard

Crusty rolls or hot dog buns

Garnishes:

Additional red onion slices

White onion slices

Sauer kraut

Pickle relish

Pickled jalapeño peppers

Grilled red peppers

Prepare grill. Prick each sausage a few times with a fork. Place onion on the bottom of a pan large enough to hold all the sausages. Place sausages on top of onions and add enough beer and water to cover. Gradually bring liquid to a simmer. Poach sausages 4 to 5 minutes. Drain sausages. Brush sausages with oil. Grill until the casings are crisp and brown, and sausages are cooked through, 5 to 8 minutes per side.  Transfer sausages to a platter and let rest for 3 minutes. Serve on crusty rolls or grilled buns with mustard and choice of garnishes. Serves 12-15

To be prepared for war is one of the most effectual means of preserving peace.   -  George Washington (1732–1799) Speech to both Houses of Congress, Jan. 8, 1790.

New England Barbecue Chicken with Maple BBQ Sauce

1/2 cup white wine vinegar

1 tablespoon salt

1 cup Canola oil

5 pounds of chicken pieces

For maple barbecue sauce:

2 Vidalia or sweet yellow onions, diced

2 cups ketchup

1 cup chicken broth

1 cup apple cider vinegar

1 cup pure maple syrup

1/8 cup Canola oil

2 tablespoons Worcestershire sauce

1 tablespoon Dijon mustard

Whisk together vinegar and salt, then whisk in oil in a stream until emulsified.  Place chicken pieces in a large glass baking dish and pour marinade over chicken. Cover and chill overnight. Drain chicken. Prepare grill. Prepare barbecue sauce by combining all ingredients in a sauce pan. Bring to a boil, reduce heat and simmer until thickened. Stir often. Set aside half the barbecue sauce for serving later. Grill chicken about 4 inches over coals about 10 minutes per side until juices run clear.  Baste chicken with barbecue sauce. Serve chicken with remaining sauce on the side. Serves 8 to 12.

Continental Congress Carrot Salad 

6 cups cucumbers, peeled and sliced thin

3 cups carrots, shredded

1 cup sweet red onion, sliced thin

1 cup walnuts, chopped

1/2 cup apple cider vinegar

1/4 cup Canola oil

2 tablespoons fresh lemon juice

1 teaspoon salt

1 teaspoon sugar

1/4 teaspoon white pepper

Combine cucumbers, carrots, onions and walnuts. Whisk together vinegar, oil, lemon juice, salt, sugar, and pepper until sugar dissolves. Pour dressing over salad and toss well. Chill covered, at least 1 hour. Serves 12.

A Retired U.S. Marine Corps Cook's Tangy Potato Salad  

1/2 teaspoon salt

4 pounds red potatoes

12 bacon slices, cut into bite size pieces

2 cups red onion, diced

1 cup red bell pepper, diced

1 cup canned vegetable broth

1 cup white wine vinegar

3/4 cup chopped fresh chives

Salt and black pepper to taste

Cook potatoes in salted boiling water until tender, about 30 minutes. Drain. Cool. Slice into 1/4 inch thick slices. Cook bacon until slightly browned, about 5 minutes. Add onion, red bell pepper and sauté until tender, about 3 minutes. Add broth and vinegar, bring to boil. Pour hot dressing over potatoes and toss gently. Fold in chives. Season with salt and pepper. Let the potatoes absorb broth mixture, occasionally tossing, about 30 minutes. Sprinkle salad with chives. Serve warm or cold. Makes 8 to 12 servings.

All recipes from "All American Meals Cookbook" by Carol Bardelli