Don’t blink-Independence Day is almost here! With the holiday right around the corner, here are some fabulous and healthy 4th of July recipes for all of your block parties, BBQ’s and picnics. And there is a reason why the desserts come first….my sweet tooth!
Serves: 12
Total time: 3hr 40 min
Prep Time: 40 min
Ingredients
• 4 cup(s) halved, pitted sour or sweet cherries, fresh or frozen (thawed, drained; See Tips)
• 3/4 cup(s) granulated sugar, divided
• 1/4 water, divided
• 2 tablespoon(s) cornstarch
• 1/2 box(es) (14-ounce) graham crackers, preferably whole-wheat
• 1/2 cup(s) chopped walnuts, toasted (see Tips)
• 1/3 cup(s) canola oil
• 2 package(s) (8 ounces each) reduced-fat cream cheese (Neufchâtel), softened
• 2 cup(s) nonfat plain or vanilla Greek yogurt
• 6 tablespoon(s) confectioners’ sugar
• 1 teaspoon(s) vanilla extract
Directions
1. Combine cherries, 1/2 cup sugar, and 1/4 cup water in a large saucepan and bring to a boil. Combine cornstarch with 4 teaspoons water, then stir into the cherry mixture; return to a boil. Reduce the heat to medium and cook, stirring constantly, until the liquid thickens and looks syrupy, about 1 minute. Remove from heat.
2. Process graham crackers in a food processor until finely ground. Add walnuts and pulse until finely chopped. Transfer to a bowl; stir in the remaining 1/4 cup sugar. Drizzle with oil and stir to combine. Press into the bottom of a 9- by 13-inch baking dish.
3. Beat cream cheese, yogurt, confectioners’ sugar, and vanilla in a medium bowl with an electric mixer until smooth, scraping down the sides as necessary. Spread over the crust. Spoon the cherry mixture over the top. Cover and refrigerate until cold, about 3 hours.
Exchanges: 1 1/2 carbohydrate (other), 1 starch, 1/2 fruit, 3 fat Carbohydrate Servings: 3 Nutrition Bonus: Vitamin A (17% daily value)
Tips & Techniques
Tips: To pit fresh cherries, use a tool made for the job — a hand-held cherry pitter; it also works for olives! Or pry out the pit with the tip of a knife or vegetable peeler. To toast chopped, small or sliced nuts, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
Yields: 12 cupcakes
Total time: 3hr
Prep Time: 40 min
Ingredients
Cupcakes
• 2 cup(s) raspberries, fresh or frozen (thawed and drained), plus 12 fresh berries for garnish (about 12 ounces total)
• 1 tablespoon(s) granulated sugar
• 3/4 cup(s) granulated sugar
• 3/4 cup(s) whole-wheat pastry flour (see Note)
• 3/4 cup(s) cake flour
• 1 1/2 teaspoon(s) baking powder
• 1/2 teaspoon(s) baking soda
• 1/2 teaspoon(s) salt
• 1/4 cup(s) canola oil
• 2 large eggs
• 1 teaspoon(s) vanilla extract
• 1 teaspoon(s) freshly grated lemon zest
• 1/2 cup(s) nonfat buttermilk (see Tip)
Cream Cheese Frosting
• 8 ounce(s) reduced-fat cream cheese (Neufchâtel), at room temperature
• 1 cup(s) confectioner’s sugar, packed
• 1/2 teaspoon(s) freshly grated lemon zest
Directions
1. To prepare cupcakes: Preheat oven to 350°F. Line 12 (1/2-cup) muffin cups with paper liners; coat the liners with cooking spray.
2. Puree 2 cups raspberries and 1 tablespoon granulated sugar in a blender or food processor until smooth. Strain through a fine-mesh sieve into a small bowl, pressing with a rubber spatula to extract all the puree; discard seeds. Reserve 4 teaspoons of the puree for the frosting.
3. Whisk whole-wheat flour, cake flour, baking powder, baking soda, and salt in a medium bowl.
4. Beat 3/4 cup granulated sugar and oil in a large mixing bowl with an electric mixer on medium speed until combined. Beat in eggs, vanilla, and 1 teaspoon lemon zest until well combined. With the mixer on low, alternately mix in the dry ingredients and buttermilk, starting and ending with dry ingredients and scraping the sides of the bowl as needed, until just combined.
5. Fill the prepared cups half full of batter. Place a scant tablespoon of raspberry puree on each cup (you may have some left over). Divide the remaining batter evenly among the cups. Use a wooden skewer or toothpick to swirl and fold the puree into the batter.
6. Bake the cupcakes until a toothpick inserted into the center comes out clean, 22 to 24 minutes. Transfer to a wire rack and let cool completely.
7. To prepare frosting: Meanwhile, beat cream cheese, confectioners’ sugar, 1/2 teaspoon lemon zest, and the reserved 4 teaspoons raspberry puree with an electric mixer until smooth. Refrigerate the frosting until very cold, at least 2 hours. Spread the frosting on the cooled cupcakes and decorate with a raspberry on top, if desired.
Exchanges: 3 carbohydrates (other), 2 fat. Carbohydrate Servings: 3.
Tips & Techniques
Ingredient note: Look for whole-wheat pastry flour in the natural-foods section of large supermarkets and natural-foods stores. Store in the freezer. Tip: No buttermilk? You can make “sour milk” as a substitute: mix 1 1/2 teaspoons lemon juice or vinegar to 1/2 cup nonfat milk.
Yields: 16 pies
Total time: 2hr 30 min
Prep Time: 45 min
Ingredients
Cookies
• 1/3 cup(s) canola oil
• 3/4 cup(s) packed light brown sugar
• 1 large egg
• 1 teaspoon(s) vanilla extract
• 1 1/2 cup(s) whole-wheat pastry flour
• 1/3 cup(s) unsweetened cocoa powder
• 3/4 teaspoon(s) baking powder
• 3/4 teaspoon(s) baking soda
• 1/4 teaspoon(s) salt
• 3/4 cup(s) nonfat milk
Filling
• 1/2 cup(s) cold water
• 2 teaspoon(s) unflavored gelatin
• 1 cup(s) whipping cream
• 2/3 cup(s) nonfat plain yogurt
• 1/2 cup(s) confectioners’ sugar
• 1 teaspoon(s) vanilla extract
Directions
Preheat oven to 350ºF. Position racks in the upper and lower thirds of the oven. Coat 2 large baking sheets with cooking spray.
To prepare cookies: Beat oil, brown sugar, egg, and vanilla in a large bowl with an electric mixer on medium speed until combined. Whisk flour, cocoa, baking powder, baking soda, and salt in a medium bowl. Gradually add the dry ingredients to the wet ingredients, alternating with milk; beat until smooth. Let the batter stand for 15 minutes.
Drop batter by the tablespoonful onto the prepared baking sheets, spreading the batter into a 2- to 3-inch circle with the back of a spoon if it doesn’t spread itself. (Each large baking sheet accommodates 8 cookies — they will be close together.) Bake the cookies until firm to the touch, about 8 minutes. Let cool on the baking sheet for 2 minutes, then transfer to a wire rack to cool completely. Wash, dry, and coat the baking sheets with cooking spray again. Repeat with the remaining batter.
To prepare filling: While the cookies cool, stir water and gelatin in a small heatproof cup or bowl. Let stand 1 minute. Microwave, uncovered, on High until the gelatin has completely dissolved but the liquid is not boiling, 20 to 30 seconds. (Alternatively, bring 1/2 inch water to a gentle simmer in a small skillet. Set the bowl with the gelatin mixture in the simmering water until the gelatin has dissolved completely.) Stir the mixture until smooth. Let cool for 10 minutes.
Beat cream, yogurt, confectioners’ sugar, and vanilla in a medium bowl with an electric mixer on high speed until very thick, about 1 minute. With the mixer beating constantly, add the gelatin mixture in a steady steam until well combined. Cover and refrigerate until the cream filling is thickened to the consistency of pudding, about 30 minutes. Whisk again until smooth.
To assemble whoopie pies: Turn half the cookies bottom side up and top with a generous 2 tablespoons of the cream. Top with the remaining cookies. Chill in the refrigerator until the filling is set, about 30 minutes.
Carb Servings: 1 1/2 carbohydrate (other), 2 fat. Carbohydrate Servings: 1 ½
Serves: 8
Total time: 2hr
Ingredients
• 1/2 cup(s) sliced almonds (skins on)
• 6 tablespoon(s) granulated sugar
• 1 1/3 cup(s) all-purpose flour, divided
• 1/2 teaspoon(s) salt
• 6 tablespoon(s) cold unsalted butter, cut into 1/4-inch pieces
• 1 large egg yolk
• 1 teaspoon(s) vanilla extract
• 1/4 teaspoon(s) almond extract
• 4 1/2 cup(s) fresh or frozen (not thawed) raspberries
• 1 teaspoon(s) confectioners’ sugar
Directions
1. Preheat oven to 400°F. Lightly coat a 9-inch removable-bottom tart pan with cooking spray.
2. Combine almonds and sugar in a food processor; pulse until the almonds are finely ground and incorporated with the sugar. Set aside 1/2 cup of the mixture.
3. Add 1 1/3 cups flour and salt to the remaining sugar mixture and pulse briefly to blend. With the motor running, add butter a few pieces at a time until well incorporated.
4. Stir egg yolk, vanilla and almond extracts together in a small bowl until blended. With the motor running, add to the processor and pulse until the mixture begins to clump and form a dough, about 1 minute (the mixture will look like crumbly sand). Set aside 1/3 cup of the mixture for the topping.
5. Transfer the remaining dough to the prepared tart pan; spread evenly and press firmly into the bottom and up the sides to form a crust.
6. Add the remaining 2 tablespoons flour to the reserved almond mixture; stir to blend. Gently toss raspberries with 2 tablespoons of this mixture in a medium bowl until coated. Spread the berries evenly in the tart pan. Sprinkle the remaining almond mixture over the berries. Pinch the reserved dough into small clumps to make crumbs and sprinkle the crumbs on top of the berries.
7. Bake the tart for 15 minutes. Reduce the oven temperature to 350 degrees and bake until the crust and crumbs are golden brown, about 45 minutes more. Let cool on a wire rack for about 30 minutes. Serve warm or at room temperature. Remove the pan sides; place confectioners’ sugar in a fine sieve and dust the tart just before serving.
EatingWell Chocolate Chip Cookies
Yields: 24
Total time: 2hr
Prep time: 35min
Ingredients
• 1/2 cup(s) instant oats
• 1/2 cup(s) whole-wheat pastry flour (see Tip)
• 1/2 teaspoon(s) baking powder
• 1/4 teaspoon(s) baking soda
• 1/4 teaspoon(s) salt
• 1/3 cup(s) light brown sugar
• 1/4 cup(s) honey
• 3 tablespoon(s) unsalted butter, softened (see How To)
• 3 tablespoon(s) canola oil
• 1 1/4 teaspoon(s) vanilla extract
• 1 large egg
• 3/4 cup(s) pecans, coarsely chopped
• 1 cup(s) bittersweet chocolate chips or chunks
Directions
1. Grind or process oats in a blender or food processor to a fine powder, scraping down the sides as necessary. Whisk the oats, flour, baking powder, baking soda, and salt in a medium bowl until well combined.
2. Beat brown sugar, honey, butter, oil, and vanilla in a large bowl with an electric mixer until well combined. Beat in egg until combined. Add the dry ingredients and beat on low speed until combined. Stir in pecans and chocolate chips (or chunks). Refrigerate the dough for at least 1 hour or overnight.
3. Preheat oven to 375 degrees F. Line a large baking sheet with parchment paper or a nonstick baking mat.
4. Drop level tablespoons of chilled dough onto the prepared baking sheet, at least 2 inches apart, to make 8 cookies at a time. Bake the cookies, in batches, until just golden, 7 to 9 minutes. Cool on the baking sheet for 5 minutes before transferring to a wire rack to cool.
Exchanges: 1 carbohydrate (other), 2 fat Carbohydrate Servings: 1.
Tips & Techniques
Tip: Whole-wheat pastry flour is milled from soft wheat. It contains less gluten than regular whole-wheat flour and helps ensure a tender result in delicate baked goods while providing the nutritional benefits of whole grains. Find it at large supermarkets and natural-foods stores. Store in an airtight container in the freezer. How To Soften Butter: Let butter stand at room temperature for about 1 hour before using. Warm room temperatures may soften butter more quickly. If you’re in a hurry, cut the butter into small pieces and let soften for about 15 minutes. (Softening butter in the microwave is not recommended; microwaves heat unevenly and may melt, instead of soften, butter quickly.)
Yields: 6
Prep Time: 5 min
Cook Time: 8 min
Ingredients
12 miniature buns or dinner rolls
3/4 pound lean ground sirloin
1 tablespoon Worcestershire sauce
1/2 teaspoon black pepper
Olive oil cooking spray
2 ounces extra-sharp Cheddar cheese, thinly sliced
24 small dill pickle slices
Directions
1. Remove some of the fluffy center from the buns so that they will sit well on top of burgers; set aside.
2. Combine sirloin with Worcestershire and pepper, and form into 12 (2-inch) flat patties.
3. Preheat a lightly oiled grill pan over moderate heat until hot but not smoking. Cook burgers over moderate heat, turning, and evenly top with cheese, about 2 minutes per side for medium or until cheese is melted. (Use a meat thermometer to check that burgers have reached 160°.) Transfer the burgers to a plate, and grill the buns, cut sides down, 1-2 minutes or until toasted.
4. Sandwich burgers between buns with about 2 pickles per slider.
Serves: 6
Prep Time: 20 min
Cook Time: 10 min
Ingredients
1/4 cup cider vinegar
2 teaspoons sugar
1/4 teaspoon pepper
Salt
2 teaspoons yellow mustard seeds
2 cups diced red cabbage
1 bag (about 24 oz.) tricolor baby potatoes, scrubbed and sliced
2 tablespoons safflower or canola oil
1/4 cup minced chives
Directions
1. In a bowl, stir vinegar, sugar, pepper and 1/2 tsp. salt until sugar dissolves. Stir in mustard seeds and cabbage.
2. Bring a pot of salted water to a boil. Add potatoes, return to a boil and cook until just tender, about 10 minutes.
3. Drain potatoes; let cool slightly. Fold into cabbage mixture with oil and chives. Serve warm or at room temperature.
Yields: 4
Prep Time: 10min
Cook Time: 25min
Ingredients
1 3/4 pounds sliced onion (about 3)
6 garlic cloves, halved
2 teaspoons olive oil
1 pound skinless, boneless chicken thighs (about 4 thighs)
1/2 cup jarred barbecue sauce
2 tablespoons light sour cream
1 1/2 tablespoons cider vinegar
1 teaspoon agave syrup or honey
6 ounces cabbage-and-carrot coleslaw mix
1/4 teaspoon pepper
4 ciabatta rolls, toasted
Directions
1. Preheat broiler. Place onion and garlic on a foil-lined baking sheet; toss with oil. Broil 5 minutes, 6 inches from heat, until onion is golden, stirring often.
2. Preheat oven to 425°. Transfer onion mixture to a square glass baking dish; top with chicken. Pour barbecue sauce over chicken; cover tightly with foil. Bake, in middle of oven, until chicken is cooked through (about 20 minutes).
3. Combine sour cream, vinegar, and honey; whisk well. Toss with coleslaw mix and pepper.
4. Shred chicken with a fork; top bottoms of rolls with chicken, onion, sauce mixture, and coleslaw. Place roll tops on sandwiches.
Grilled Zucchini with Parmesan Pesto
Yields: 2
Ingredients
1 cup basil leaves
1 small garlic clove
1/4 cup toasted pine nuts
1/2 cup olive oil
3/4 cup grated Parmesan cheese
Salt and black pepper, to taste
6 zucchini
Olive oil
Directions
Combine basil leaves, garlic, and pine nuts in a food processor; pulse until well-blended. Gradually pour in 1/2 cup olive oil and Parmesan cheese; pulse again. The pesto should be very thick. Adjust seasoning with salt and black pepper, as desired. Thinly slice zucchini lengthwise; brush lightly with olive oil, and sprinkle lightly with salt and black pepper. Grill until marked on both sides and tender (about 1 minute per side); remove and cool. Spread about 1 teaspoon of pesto on 1 side of each grilled zucchini slice; roll up and secure with a toothpick.
Written by Stevie Guarino
