by Ashley Acornley, RD, LDN

Tips for Having a Happy and Healthy Fourth of July!

 Fourth of July is right around the corner, which is the traditional "grilling and chilling" holiday! It's time to dust off the grill, put on your "kiss the cook" apron, and enjoy the warm weather, and celebrate how wonderful our country truly is. A great Fourth of July picnic or cook-out requires a few simple ingredients- sunshine, good company, and your favorite healthy foods!

The following are a few healthy recipe ideas that I enjoy making for company to celebrate the summer season! Many of these ingredients can be found at your local farmer's market:

-          Homemade cole slaw or potato salad, prepared with vinegar based ingredients (in place of mayo)

-          Grilled corn on the cob

-          Pickled beets

-          Smothered turnips and greens

-          Roasted eggplant, squash, and zucchini

-          Strawberry spinach salad

-          Black bean burgers, dressed with lettuce, tomato, onion, and mustard

Here are some food safety and nutrition tips in order to have a relaxing Memorial Day weekend!

1. When preparing cole slaw and other cold salads, try to incorporate more vinegar or lemon juice into the recipe instead of overdosing on mayonnaise.

2. Cut out a lot of fat in your recipes by grilling your meats instead of frying them!

3. Always include a green leafy salad on your menu, and skip the full-fat dressings. Serve your salads with flavorful balsamic vinaigrettes.

4. You don't always have to grill meat, you can cook a variety of fruits and vegetables on the grill! Chop up some onions, peppers, tomatoes, squash, and zucchini and place on a skewer to grill. Or, try some grilled pineapple or peaches for dessert!

5. Reduce the amount of oil and butter you use by trying different spices and rubs! My favorite place to explore different no-salt spices, sauces, dressings, and rubs is Penzey's Spices in Raleigh.

6. Be sure to purchase a meat thermometer and make sure that your meat is cooked to the appropriate temperature before serving.

7. Make sure to keep your cream or mayo-based side items in the refrigerator until ready to be served. Do not leave any foods out in the sun for longer than 2 hours!

8. Stay hydrated- not only does alcohol and caffeinated sodas add calories to your diet, but they also dehydrate your body, especially in hot weather. Be sure to drink plenty of water if you are spending the day outside!