Summer is in full blaze and the patio parties are just getting up to speed. Looking ahead to the 4th of July you want to create a healthy, but delicious menu that friends, neighbors and family will enjoy. Across the country people are trying to break away from the same ole Bar-B-Que menu that only leaves you feeling dull, heavy and bloated, which could also have to do with too many Margaritas. To balance all the sugar and alcohol what better than to eat nutrient dense foods that can help to balance out all the excess. Here's a menu with recipes you can serve to any group, but make plenty because they will be coming back for seconds. The vegetarian chili tastes great and introduces you to the soy food called tempeh. Made from fermented soybeans, tempeh is high in B vitamins and is an excellent protein substitute for saturated fatty meats.
JULY 4 PARTY MENU
Watermelon Gazpacho
Sweet Corn Salad with Green Beans and Hazelnuts
Avocado Cumin Dip
Two Bean Chili Wraps
Watermelon Gazpacho
Serves 6
3 1/2 pounds tomatoes, cored
1 pound seedless watermelon, peeled-1 cup coarsely chopped, 1 cup diced
1 pound cucumber, peeled and seeded-1 cup coarsely chopped, 1 cup diced
3 teaspoons white balsamic vinegar
3 tablespoons extra-virgin olive oil
Salt and freshly ground pepper
3 scallions, thinly sliced
1 jalapeños, seeded and minced
1/4 cup chopped cilantro
juice of 1 fresh lime
1/4 cup minced chives, for garnish
Preparation:
Bring a large pot of water to a boil. Add the tomatoes and blanch until the skins are loosened, about 30 seconds.
Transfer the tomatoes to a large rimmed baking sheet and let cool.
Peel the tomatoes and halve them crosswise.
Working over a coarse sieve set over a large bowl, squeeze the tomato halves to release the seeds and juices.
Press on the seeds; you should have about 1 cup of tomato juice in the bowl.
Coarsely chop enough of the tomatoes to make 2 cups.
Cut the remaining tomatoes into 1/2-inch dice.
In a food processor, puree the coarsely chopped tomatoes with the reserved tomato juice and the 1 cups each of chopped watermelon and cucumber.
Transfer the soup to a large bowl.
Stir in the diced tomato, watermelon and cucumber, the vinegar and 1 tablespoon of the olive oil and season with salt and pepper.
Refrigerate until chilled, at least 1 hour.
In a small bowl, mix the scallions, jalapeños, cilantro and lime juice; season with salt and pepper.
Ladle the soup into bowls, drizzle with the remaining 2 tablespoons of olive oil and sprinkle the chives on top.
Pass the scallion relish at the table.
Sweet Corn Salad with Green Beans
Serves 8
6 ears of corn, shucked
1/2 pound green beans
1/4 cup extra-virgin olive oil
1 1/2 tablespoons herb flavored vinegar
Salt and freshly ground pepper
1/2 pound cherry tomatoes (11/2 cups), halved
1 scallions, thinly sliced
Preparation
Bring a large pot of water to a boil.
Add the ears of corn and boil them over moderately high heat until just tender, about 4 minutes. With tongs, transfer the corn to a rimmed baking sheet.
When cool enough to handle, cut the kernels from the corncobs.
Add the green beans to the pot and boil until crisp-tender, about 3 minutes.
Drain and rinse the beans under cold water. Pat dry.
Cut the beans into 1-inch lengths.
In a large bowl, mix the olive oil with the vinegar and season with salt and pepper.
Add the tomatoes, scallions, corn and beans and toss.
Sprinkle with the hazelnuts and serve.
Avocado Cumin Dip
Makes 2 cups
2 medium ripe avocados
2 tablespoons fresh lemon juice
2 tablespoons extra-virgin olive oil
1/8 teaspoon garlic powder
1 tablespoon chives
1 teaspoon sea salt
1 teaspoon ground cumin
Dash of hot sauce
Preparation
Peel and seed the avocados;
in a medium-size bowl mash the meat until smooth.
Add remaining ingredients; mix to combine thoroughly.
Cover and keep in the refrigerator until ready to serve.
Letting this dip sit for 15 minutes helps to blend the flavors.
Two Bean Chili Wraps
Serves 6
2 tablespoons olive oil
6 cloves garlic, chopped
1 onion, chopped
2 teaspoons cumin powder
1 teaspoon turmeric
1 teaspoon cayenne pepper
16 ounces tempeh, minced
1 zucchini, chopped
1 red pepper, chopped
1 can (14-ounce) diced tomatoes
1 can (15-ounce) kidney beans, drained and rinsed
1 can (15-ounce) cannellini beans, drained and rinsed
½ cup kalamata olives, diced
Pinch of stevia
Sea salt to taste
6 whole-grain tortillas
2 cups cooked brown rice
1 avocado, diced
Grated Romano or goat cheese (optional)
1/2 cup parsley, chopped
Preparation
In a large saucepan, heat oil; sauté garlic and onion until soft.
Add cumin, turmeric, and cayenne; cook until roasted, 1 minute.
Add tempeh; cook 3 minutes.
Add zucchini, red pepper, and diced tomatoes; stir well.
Add beans; stir well.
Add stevia and salt.
Cover, reduce heat, and simmer 20 minutes
.Lightly heat tortillas and spoon rice along center of each.
Top with chili, avocado, and cheese.
Sprinkle with parsley, roll, and serve
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Delia Quigley is the Director of StillPoint Schoolhouse LLC, where she teaches a holistic lifestyle designed to achieve optimal health and well being, based on her 30 years of study, experience and practice. The programs she has created, the Body Rejuvenation Cleanse, Cooking the Basics, and the Ha-Tha Yoga Method, are offered as daily and weekly classes in New Jersey and soon to be on-line.
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