Healthy Regenerative Lifestyle
Four July 4th Foods
Have A Happy Fourth Of July With
Four Foods to Make Healthier on the Fourth.
From Seed To Fork, Egg To Plate.
We may not live on a farm, but we can grow where we live.
Four Foods to Make Healthier on the Fourth
by Carolyn Proctor
June 29, 2017
Urban Farm Lifestyle Magazine Published Weekly
This was originally run as volume 1 issue 3. Going on a short vacation and thought this would be a timely rerun article.
Today’s issue will cover four foods that are enjoyed on the Fourth of July that can be made healthier.
This yummy side is often loaded with sodium and fat. Making a few simple adjustments to your recipe can reap a much healthier product.
Using low-fat mayonnaise can reduce the amount of fat, but ensure that the reduction in fat is not due to an increase in sugar.
It is commonly thought that taking out the egg yolks will reduce the cholesterol, but not only does the yolk add great flavor, it also supplies many nutrients: iron, choline, potassium, phosphorous, and vitamin A.
When it comes to the potato, leave as much skin on as you can because the outer layer is filled with nutrients and will add more texture to your salad.
Also, when adding the dressing, make sure the spuds are still warm because they will absorb more of the flavor opposed to when they have cooled, which leads to needing less.
If you want to try an entirely new healthy potato salad recipe, consider this one:
Makes 6 servings
4 medium potatoes (about 1 1/3 pounds)
2/3 cup low-fat mayonnaise
1 stalk celery, thinly sliced (1/2 cup)
1/2 green sweet pepper, chopped (1/3 cup)
1/4 cup chopped onion
1 tablespoon yellow mustard
1 teaspoon cider vinegar
1/4 teaspoon salt
1/4 teaspoon black pepper
1 hard-cooked egg, coarsely chopped
1. Clean potatoes and slice into 1-inch cubes, leaving skin on. In a covered saucepan, add enough water to cover the potatoes entirely and boil for 20-25 minutes or until tender; drain.
Another side full of sugar, sodium, and additives- baked beans are often a very unhealthy addition to your plate. Beans alone are a good source of fiber, but when they are canned and drowned in sauce, many of the nutritious benefits are overshadowed.The best way to avoid unhealthy baked beans is to look closely at the label and avoid the brands high in sugar and sodium, or better yet, make them homemade.For healthy baked beans, try this recipe:
1/2 lb. pinto or white beans, soaked overnight in water
1 can “no salt added” tomato sauce
2 1/2 tbsp. soy sauce or gluten-free soy sauce
1 3/4 cup water or vegetable broth
2 tbsp. apple cider vinegar
2 ts.p minced garlic
1 tbsp. molasses (blackstrap or regular)
4 tbsp. brown sugar or coconut sugar
1/2 tsp. salt
1 tbsp. cumin powder
1 1/4 tsp. chili powder
1/2 tsp. onion powderDirections
Drain and rinse the soaked beans.
Lightly grease the crockpot and combine all ingredients. Cover with the lid, and cook on high 7 hours or until beans are soft.
Turn off the crockpot and with the lid on; allow beans to sit for an hour. Serve or keep in the refrigerator for up to four days.
This sweet treat is also one of the unhealthier items that Americans consume on the fourth of July.
Ice cream is loaded with sugar and fat and as toppings and flavorings are added, the worse it becomes.
There are a variety of frozen Greek yogurt substitutes that taste just as good, but beware of the sugar!
Many labels are misleading because they show fewer calories, but this does not matter if it is higher in sugar or fat.
If you want to swap ice cream for an even healthier frozen treat, try slicing bananas into ¼ inch pieces, freezing them, and then throwing them in a food processor or blender until creamy.
Following this, a variety of things can be added to achieve a sweeter taste.
Vanilla extract, peppermint extract and dark chocolate chips, unsweetened coconut flakes and coco powder, or even strawberries make the bananas taste like classic ice cream flavors.
This is a great option because bananas are loaded with vitamins and nutrients and can help lower blood pressure.
Check It Out!
Fourth of July Healthy Treats for Kids 2:41
LA Mom Magazine
1 tbsp Lime
1/4 cup Granulated sugar
1/2 tsp Red pepper flakes
Katie, Chocolate Covered. “Chocolate Covered Katie – The Healthy Dessert Blog.”Chocolate Covered Katie. N.p., 29 Aug. 2016. Web. 27 June 2017.
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