by Sharon Quercioli

Fabulous 4^th of July Recipes

This coming 4th of July I would like to share some of my favorite sayings and recipes. It is a great time to show how grateful we are to live in a country like ours. 

• With great respect in our hearts, let’s give our thanks to all the great soldiers who make our land free on this 4th of July!
• Give thanks with a grateful heart!
• May we think of freedom, not as the right to do as we please, but as the opportunity to do what is right!  -Peter Marshall
• Thank you to all of those who have and continue to fight for our freedom.

Let’s celebrate our nation’s birthday with some delicious healthy recipes knowing that in America, there will always be a brighter tomorrow.

Deviled Eggs

Deviled eggs are always a party pleaser and one of my favorites. For this healthier deviled egg recipe, you’ll be mixing in substitutions for the classic mayonnaise. The Mayo Clinic has reported on studies which have shown healthy individuals can eat up to seven eggs a week without increasing the likelihood of heart disease.

What you’ll need:

• 6 large eggs, boiled, cooled, peeled and halved
• 4 Tablespoon of plain Greek yogurt
• 1 Teaspoon of mustard (yellow or Dijon)
• 1 Teaspoon of lemon juice
• Paprika for garnish
• Optional flavors: your favorite hot sauce, relish, garlic powder, chives, etc.

What you need to do:

• After you’ve prepped the eggs, gently scoop out the cooked yolks. Set the boiled egg whites aside on a platter.
• With a potato masher or spoon, mash the yolks, yogurt, mustard, and lemon juice together. Add any optional flavors as well.
• Spoon or pipe the mixture back in the crater of the egg whites. 
• Sprinkle paprika on top

The great thing about deviled eggs is you can make them about a day ahead of time. Keep them refrigerated until you can serve and eat.

Healthy Kebab Recipes

One of the foods I love to bring to barbecues and picnics are kebabs! In these COVID times, this is a great way to keep family members from sharing serving spoons and intermingling their utensils. It is also a great way to sneak in some vegetables into your family’s diet. Lastly, kebabs help portion out the fish, chicken or meat. 

When it comes to recipes, kebabs are some of the more versatile foods. The only real directions are to cut both meat, chicken or fish and vegetables into the same sized pieces (roughly two-to-three-inch chunks). This will allow for even cooking. Small pieces will also cook faster. Always think about proper cook times to avoid undercooking or overcooking any of the ingredients.

The best kebab vegetables are crisp which allow for easier skewering. They are also full of flavor. I like to mix up the textures and choose flavors that complement each other. One of my favorite kebab recipes is:

• Thawed, cubed, marinaded chicken (marinade recipes to follow)
• Zucchini sliced into discs
• Cherry tomatoes
• Bell peppers of various colors, sliced into two-to-three-inch pieces
• Onions, chopped into two-to-three-inch pieces

Skewer two to three pieces of each, in an alternating pattern, on metal or bamboo skewers. 

Single-use bamboo skewers offer convenient clean-up, are affordable, and easy to find. However, they aren’t the sturdiest and (because they are round) the ingredients tend to spin when you eat them. They can also burn up in a grill. Some people swear by soaking their skewers overnight. I have tried this myself and have found that—while the skewers will still burn—they still hold up. Other techniques involve placing a piece of foil between the exposed skewer and the grill.

Metal skewers are a little more expensive, but they are easy to clean and are more environmentally friendly (since you wash them instead of disposing of them). They can be a tad sharper at the ends, so little fingers and mouths will have to be careful. 

I prefer flat metal skewers with looped handles for ease of use. The loop allows for an easy grip and the flat metal keeps the ingredients from spinning while you eat them. However, cooks and party goers should be cautious when you take these skewers off the grill. Make sure the metal has cooled before you touch them.

To Marinade or Not to Marinade

It isn’t a requirement to marinade your meat before you skewer and grill them. You can simply season with a light dusting of salt and pepper. You can also grill without seasoning or marinade and, instead, offer a dipping sauce. Depending on your ingredients, your kebabs can go from lean-and-healthy to saucy-and-full-of-calories.

Healthy Marinades for Kebabs

Garlic Barbecue

If you want something super simple that tastes complex, try this garlicky sweet marinade:

• 1/3 cup of your favorite low sugar barbecue sauce
• 1/3 cup of avocado oil
• 1 Tablespoon of minced garlic

Orange Cumin Marinade

The cumin in this recipe gives the chicken a bit of a Mexican flair, which is a great way to spice up your chicken, fish or meat, but also a great way to showcase the mixing pot of America!

• 1/3 cup of orange juice
• 1/3 cup of avocado oil
• 1 Tablespoon of orange zest
• 2 Tablespoons of cumin
• 2 Tablespoons of minced garlic

Ginger Sesame Marinade

This is a wonderful blend with some Asian flavors. It is quick, simple, and is filled with spice. Try it out on some chicken for a bold flavor. 

• 1/3 cup of coconut aminos (or low sodium soy sauce)
• 1 Tablespoon of minced garlic
• 1/4 cup of sesame oil
• 2 chopped green onions
• 1 Tablespoon of minced ginger

Sweet and Tangy Honey Mustard Marinade

When I am craving something a little sweet and tangy, I reach for this marinade. If you love a good, sweet barbecue, try this blend of sweet and savory flavors.

• 1/3 cup of avocado oil
• 1/4 cup of apple cider vinegar
• 1/4 cup of Dijon mustard
• 5 dates, chopped then minced in a food processor

If you want to experiment with your own blend, try this basic recipe. You can get as exotic or as basic as you want. Remember, you can’t go wrong with three ingredients:

• A FAT: A third cup of your favorite type of oil (suggestions: avocado, grapeseed, olive oil, or even Greek yogurt)
• AN ACID: A third or fourth cup of a saucy, acidic base (suggestions: your favorite mustard, a sweet or tangy juice, a hot sauce, or a condiment)
• A FLAVOR BOOSTER: A tablespoon or two of a spice or herbs which to compliment the sauce (suggestions: cumin, cilantro, parsley, orange, or lemon zest)
  • In lieu of the herb, you can also try another sauce or sweetener (suggestions: honey or molasses). Enjoy… and Happy 4^th of July!