Most of us are likely finding July 4th and its fireworks not to be the usual celebration this year, for an absolute boatload of reasons…none of which I am going to list :). Instead, I am going to focus on red, white and blue in a most patriotic and nutritional way that feels right - through food 🍓🍇.
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RED.
Fresh tomatoes everywhere are a sure sign that summer is here. Although available year round, tomatoes from other seasons do not have the same juiciness of summer crop. The first true tomatoes of summer are the cherry tomatoes, followed by literally hundreds of varieties of the large, round, red tomatoes, at their best when they appear in baskets and baskets at your local farmer’s market.
Tomatoes are usually the first vegetable that comes to mind when thinking of the color red. Or are they a fruit? Well settle down, as everyone is correct — a tomato is both a fruit and a vegetable. Sort of. They are botanically defined as fruits because they form from a flower and contain seeds. Fruits assist with the plant’s reproduction process from the seeds of which they bear. Yet, the United States Supreme Court ruled in 1893 that the tomato should be classified as a vegetable on the basis of its culinary applications (flavor and recipe usage). Vegetables have the much less sexy term of “auxiliary,” as they are the roots, stems and leaves of a plant, known to be more bitter versus sweet.
As ridiculous as this dilemma sounds, I go with vegetable for this very reason. A tomato is naturally very low in sugar and calories (unlike fruit), and high in the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer. Tomatoes are also a great source of vitamin C, potassium, folate, and vitamin K. From salads, sauces, cold soups, flatbreads, tomatoes are a juicy, delicious way to get your red on this holiday — and all summer long.

SUMMER GAZPACHO
A chilled soup for a sweltering summer day. One of the best ways to appreciate juicy, sweet tomatoes, all summer long.

INGREDIENTS
1/2 red onion, peeled
1 small cucumber, peeled and seeded, cut into quarters
1 medium green bell pepper, cored
2 pounds ripe Roma tomatoes, halved and cored
2 garlic cloves, peeled
2 Tablespoons olive oil
2 Tablespoons sherry vinegar
1 teaspoon sea salt
1/2 teaspoon freshly ground pepper
1/2 teaspoon cumin
Options: add a protein — a few grilled shrimp or scallops on top; add a touch of carb — a handful of croutons or slice of fresh, whole grain bread; add some fresh herbs like cilantro or thyme

PREPARATION
Combine all ingredients, except one quarter of cucumber, together in a blender or food processor. Puree for 1 minute, or until the soup reaches your desired consistency. Taste and adjust seasonings as needed. Chill in refrigerator in a sealed container for 3 to 4 hours. Chop leftover quarter of cucumber into small chunks. Garnish with chopped cucumber and any other desires. Makes 4–6 servings.

WHITE.
When I think how can I add white to a festive dish, I often think cheese. It is always a tasty way to get some non-meat protein (approximately 5–7 grams per ounce), and usually a crowd pleaser. White pizza is a great option to get some cheese in your meal😋. It is super versatile, you could put any vegetable combination on top and it is delicious. It can be serves as an appetizer or main course, whichever suits you best. Enjoy the yummy crust, cheese, sauce, and veggies and be sure to balance your meal with a side salad or a cup or two of grilled vegetables.

The highest amount of protein in cheese actually comes from Parmesan cheese, at almost 11 grams of protein per ounce. Cheese is also an excellent source of calcium and potassium. All good things have their baggage as well. Cheese contains about 5–8 grams of fat per ounce, with 3–5 grams of it being the saturated, cholesterol producing fat. Moderation is always key.
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WHITE PIZZA…WITH HERBS
Take the usual white pizza to the next level with our last conversation piece — fresh herbs. The variety is endless, and usually more green than white in the end, but tasty to the eyes and taste buds. Poppy seeds add a sweet “pop” to the usual pizza.

INGREDIENTS
1 whole wheat pita bread, flat bread, or fresh dough (plus 2 tablespoons flour)
3–4 cloves garlic, chopped
1 Tablespoon olive oil
1 cup mixed, chopped herbs: chervil, rosemary, oregano, marjoram, basil, chives, sun-dried tomatoes, etc.
1 Tablespoon poppy seeds
3/4 cup fresh mozzarella cheese, grated

PREPARATION
Preheat oven to 450 degrees. Place pizza tile or baking sheet in oven. If using fresh dough, sprinkle flour on surface and press out pizza dough into a 12-inch circle. While oven is preheating, place small sauté pan over medium heat. Add oil and garlic and sauté for about 4–5 minutes, or until garlic is slightly browned. Place the pizza dough (or pita bread or flat bread) on the heat tile or baking sheet. Spread garlic and olive oil over the surface and top with mozzarella, herbs and poppy seeds. Bake fresh dough for 15 minutes, pita or flatbread for 8 minutes, or until pizza is golden on the edges and crisp underneath. Makes 4–6 servings.

AND THE BLUES.
​Blueberries. Rich in nutrients, flavor and versatility. Fresh blueberries can make a satisfying snack, a breakfast topping, and certainly a tasty cocktail. Frozen blueberries are an awesome addition to any smoothie. Low in calories, yet high in fiber, packed with antioxidants and phytoflavinoids, vitamin C and vitamin K, they should be a part of your daily summer menu. Why so blue? Those powerful antioxidants that may protect against cancer, heart disease and cognitive decline, also give blueberries their color.

Since 1999, the U.S. Department of Agriculture has recognized July as National Blueberry Month — so let’s celebrate!
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BLUEBERRY SALSA
A different take on our blue fruit, but the fresh zing will brighten your mood and your baked chips ;). Not to mention, blueberries are one of few fruits native to North America, if you are feeling the patriotism…

INGREDIENTS
3 cups fresh blueberries
1/4 cup diced red onion
1/2 avocado, chopped
½ cup finely chopped red bell pepper
1 jalapeño pepper, seeded and minced
3 tablespoons lime juice
1/2 teaspoon lime zest
1/4 cup chopped cilantro
salt and freshly ground pepper
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PREPARATION
Combine all ingredients in a medium bowl. Season with salt and pepper to taste. Cover and refrigerate for at least 1 hour before serving. Serve with whole-grain pita or tortilla chips, or place on top of grilled chicken, meat or fish. Makes 10–12 appetizer servings.
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While watching the news of yet another act of racism, violence and injustice, I thought about a cookbook I purchased at the very beginning of my career called The Black Family Dinner Quilt Cookbook. It is a cookbook about creating healthier versions of traditional black family recipes, along with the food memories that are a part of each recipe. But it is more than just a cookbook. It embodies how we are stronger when we act together. The quilts are a tangible example in history of how black women used the resources at hand to enrich their lives. The book was created to share their stories, experiences and memories, symbolizing a colorful quilt ~ embodying how dinner conversations over their past 50 years created history and delicious food, never to be forgotten. The book explores quilting as a metaphor for communication, fellowship, and richness of sharing between women of all races.
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The cookbook is based on the same balancing act we are all working on today, enjoying nutritious, tasteful and satisfying foods, through balance, moderation and variety. Here is my adaptation on the tips provided, that remain relevant today:

• Cook and bake with healthier oils, versus lard and shortening. Cook with monounsaturated oils. Replace shortening and oils in baking with applesauce or mashed avocado.
• Avoid deep-fat frying. Go with “oven fry” or the air fryer. Both methods involve just lightly spraying your food with an unsaturated oil (for example, placing olive oil in a plant-spray bottle) and baking, or using an air fryer.
• While food shopping, read labels. Our food labels have become much more helpful since 1993, especially breaking out the different types of fats and sugars on a label.
• Avoid seasoning with heavy salt. Use fresh herbs, pepper, garlic, lemon, vinegars, etc, for deliciousness.
• Remove the skin, which is mostly fat, from chicken and turkey before cooking or eating.
• Include more fiber rich foods such as beans, whole grains, fruits and vegetables. (It actually states eat more pasta, rice and potatoes, which we know is not what we need to strive for today. ->Moderation and whole grains.)
• Skim fat off meat juice before making gravy.
• Limit high fat, heritage dishes such as chitlins, organ meats, or fried food to special occasions.
• Home cooked meals preserve the loving family togetherness Americans have always cherished. A kitchen warmed with the appetizing aroma of a tempting meal can put love and feeling back into a hurried lifestyle — simple pleasures…”

Since the cookbook was published in 1993, there have been many more nutritional advances in the world of cooking. I have adapted these recipes with our healthful ingredients available today, yet continuing to share these wonderful and traditional recipes of our past.

​JAMAICAN JERKED CHICKEN
This recipe calls for Crisco oil, which I replaced with low sodium vegetable broth, as well as decreased the amount of sugars and sodium. Though it makes 10-12 servings, and most of us are not quite so many right now, share with a neighbor in need or freeze for another meal. The recipe suggests marinating for 2 days — for full flavor!

INGREDIENTS
1 1/2 cups soy sauce, low sodium
1 cup freshly squeezed lime juice
1 cup thin sliced fresh ginger
1/2 cup chopped fresh garlic
4 green onions, trimmed and roughly cut
2 jalapeño peppers, seeded
1 cup apple cider vinegar
1/4 cup dark brown sugar
1/2 cup vegetable broth, low sodium
1/4 cup ground allspice
1 tablespoon molasses
2 teaspoons cinnamon
2 teaspoons freshly chopped thyme (or 1 teaspoon dried)
1/2 teaspoon ground nutmeg
1/2 teaspoon ground cloves
2–3 dozen chicken thighs and/or legs, skinless, trimmed (about 6 pounds)

PREPARATION
Place soy sauce, lime juice, ginger, garlic, onions and peppers in a food processor bowl. Puree until smooth. Transfer to a mixing bowl. Stir in vinegar through cloves. Let stand 30 minutes.

Taste and adjust seasonings with soy sauce, lime juice and brown sugar. Marinade should be spicy, gingery and slightly sweet and sour. Place chicken in large heavy resealable plastic bag. Pour marinade over chicken. Seal and refrigerate for 2 days, turning occasionally.
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Remove chicken from marinade. Grill or broil. Turn frequently to avoid charring. Makes 10–12 servings.

NEW ORLEANS STEW
One of the most beautiful things I have seen and listened to during COVID-19 are the faces and sounds of the musicians of New Orleans. They come in every color, shape and size…they represent the United States of America, from ear to ear… www.lettersfromtheporch.com, a concert series supporting local musicians as they pay tribute to healthcare workers on the front lines of the COVID-19 pandemic. As for this stew :-), it is a traditional New Orleans dish, lightened up on the amount of fat and sodium, but keep it hot with spicy heat!

INGREDIENTS
1 pound of ground turkey, lean (or meat substitute)
1 medium onion, chopped
1 1/2 cups water
8 ounces mushrooms, washed and sliced thin
1 10-ounce bag whole kernel corn
1/2 teaspoon salt
1 teaspoon chili powder
1 1/2 cups brown rice, pre-cooked
1 medium tomato, cut into wedges
1 green bell pepper, washed, seeded, cut into strips
parsley and hot sauce, to taste
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PREPARATION
In a large skillet, sauté turkey while mixing often to break apart. Add onion and mushrooms. Cook until tender. Add water, corn, salt and chili powder. Bring to a boil.
Stir in rice, tomato and green pepper. Cover and simmer 5 minutes. Fluff with fork. Sprinkle with parsley. Serve with hot sauce. Makes 5 servings.

CRISPY OVEN FRIED FISH
I do love a tasty, crispy fried fish. I will not order it when out, but I will make it at home — by baking it. You can oven fry almost anything. You could use an air fryer as well, but for soft, flakey fish, the oven works best.

INGREDIENTS
1/2 cup panko bread crumbs
1 Tablespoon grated Parmesan cheese
2 teaspoons grated lemon peel
3/4 teaspoon dried marjoram leaves
1/2 teaspoon paprika
1/4 teaspoon dried thyme leaves
1/2 teaspoon garlic powder
4 flounder or sole fillets (about 1 pound)
3 Tablespoons fresh lemon juice
2 Tablespoons white wine
nonstick cooking spray (or olive oil in a plant-spray bottle)

PREPARATION
Preheat oven to 425 degrees. Lightly spray baking sheet with oil.
Combine bread crumbs through garlic powder in shallow pan.
Combine lemon juice and wine in another shallow pan.
Rinse fish fillets and pat dry.
Dip each fillet in liquid mixture, then in crumb mixture, coating both sides.
Place on baking sheet and spray top of fish with oil.
Bake for 20 to 25 minutes or until fish flakes easily when tested with fork. Makes 4 tasty servings.
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Summer generally means eating less. Not necessarily drinking less (actually, often quite the opposite ;), but the sun comes out and often our appetites are suppressed. Surely it could be just the thought of putting on a bathing suit, but regardless of why, our usual plan for 3 meals plus a snack or two gets tossed aside. Often we are out and about more, whether going to the beach, the pool, hiking or biking. Instead of your usual balanced lunch, you are now skip lunch or grab a piece of fruit to ‘hold you over.’ The issue is when you return home at the end of the day and enter your kitchen, you suddenly realize you are starving. Now everything is a go — you are in the fridge, the pantry, the cabinets. Grabbing anything that looks good, but nothing is satisfying you. Therefore, you keep eating and eating. Now your light day just got really heavy. Next weekend, repeat.

Summer means going outside more, being more active, enjoying the sunshine☀️. Nothing is better than the amazing outdoor activities and fresh air, but planning ahead a bit to keep up with your appetite is key, when trying to stay on your healthy path. This is where tasty, nutrient dense snacks can make their way into your summer coolers, wherever your adventures may take you.

Quick Bites

🍎 Apple Stack: Core a small apple and cut into 4 round slices, spread the top of the 3 middle slices with natural peanut butter, sprin­kle cinnamon and no-sugar-added granola, and re-stack the slices into an apple shape. Wrap tightly with plastic wrap.

🌽 Protein Caviar: In a bowl, stir together equal amounts of canned, drained, no-salt-added black beans, canned or thawed frozen corn, and pico de gallo or jarred chunky salsa. Optional: stir in diced avocado or chopped fresh cilantro, season with a sprinkle of cumin or chili powder. Pack sliced cucumber, radishes, whole wheat pita chips, to scoop up and consume.
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🍆SIMPLE BABA GHANOUSH
(also spelled baba ganoush or baba ghanou) is a recipe my father-in-law shared with me many years ago. In his beautiful memory❤️ I wanted to share with all of you today. This would be one to prepare earlier in the week when you have some time, and enjoy with some fresh veggies and whole wheat pita on the weekend.

INGREDIENTS
2 eggplants
2 red peppers
1 Tablespoon olive oil
1 1/2 tablespoons scallions or onions, diced
2 garlic cloves, crushed
1 teaspoon lemon juice
salt & pepper to taste

PREPARATION
Bake eggplants at 400 degrees for 1 hour. Let cool. Slice in half and drain liquid. Scoop out flesh and mash with fork.

Broil peppers until skin in black. Cool. Peel and remove seeds. Mash with diced onions and garlic.

Mix with eggplant. Add olive oil, lemon juice, salt and pepper to taste. Serve with veggies and pita chips. Makes 5–6 snack servings.
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​ARUGULA, WHITE BEAN AND TURKEY SAUSAGE SOUP
This tasty soup could be made the morning of your summer outing, or quickly prepped when back home. The leftovers are also a satisfying snack to grab, or do very well in a to-go container. Just as yummy consumed outside, at sunshine temperature.

INGREDIENTS
3 Tablespoons olive oil
3 garlic cloves, minced
1/2 teaspoons crushed red pepper flakes
4 lean turkey sausage, sliced into bite size pieces
2 cups vegetable broth, low sodium
1 can white beans, rinsed and drained
1 15-ounce can of diced no-salt tomatoes, drained
1 pound arugula (you could go for spinach or watercress, if preferred)
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
1/4 cup grated Parmesan cheese

PREPARATION
In a medium pot, heat olive oil. Add turkey sausage slices and cook for 5–6 minutes, until cooked through. Remove and keep warm.

Add garlic and pepper flakes to pan and cook for about 4 minutes, or until garlic is slightly browned. Add stock, arugula, beans and cooked sausage. Simmer for 5 minutes. Add salt and pepper to taste.

Serve is small bowls with a sprinkling of Parmesan cheese on top.
​Makes 6 servings.

MEXICALI SNACK SALAD, ANYTIME
Having a satisfying salad to munch on anytime, is a great way to always be prepared when hunger hits. I suggest storing in pre-portioned snack containers, for the least amount of effort when ready to indulge. This salad is quite versatile and packed with protein, for a tasty power punch. Get spicy with it!

INGREDIENTS
2 15-ounce cans black beans, rinsed and drained
3 ears fresh cooked corn, kernels sliced off of cob (or 1 15-ounce can, rinsed)
1 red bell pepper + 1 yellow bell pepper, seeded and diced
2 garlic cloves, minced
1 small shallot, minced
3 Tablespoons olive oil
1/2 cup fresh lime juice
1/2–1 teaspoon freshly ground pepper
1/2 teaspoon salt
1/2 cup fresh cilantro, chopped
2 cups romaine lettuce, chopped

PREPARATION
Combine all ingredients in a large bowl and mix well. Cover and chill for a few hours or overnight. When breaking out for your snack, give a good mix to the salad. Add some passion hot sauce or any other desired spice, to your serving!
Makes 6–8 snack servings.
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ENERGY BALLIN’
Energy balls have become a hot snack item over the past few years. They are super easy to prepare, and a sweet and satisfying snack every time. These are gluten-free and perfect pre or post-workout. Warning: they can be addicting.

INGREDIENTS
1 15-ounce can chickpeas, rinsed and drained
1/2 cup natural peanut butter
1/3 cup honey
1/4 teaspoon cinnamon
1 teaspoon vanilla extract
1 1/4 cups brown rice flour
1/4 teaspoon salt
1/3 cup mini chocolate chips

PREPARATION
Place chickpeas, peanut butter and honey in the food processor and blend for about 2 minutes, until mixture is smooth. Add cinnamon, vanilla extract, brown rice flour and salt and pulse until well-combined. Lastly, add in chocolate chips and pulse until combined.

Using a one-tablespoon rounded coffee scoop (or any tablespoon measure will do), scoop out about a tablespoon of dough and roll between your (previously well-cleaned) palms to form a ball. Place on parchment paper. Repeat until all of the dough has been formed into individual balls. Place in refrigerator for up to a week, or in freezer for up to two weeks. 1–2 make a satisfying serving for a snack. Makes approximately 20–24 tablespoon-size balls.

How to satisfy your cravings?
First, check in with yourself. IF you are really hungry, an apple should satisfy you. Does it sound like it might? If yes, you should go ahead and have the type of snack you desire or crave, healthfully of course. Here a few tips to help guide you through the snack wave, when various types of cravings may be rumbling through:

Looking for that salty crunch? Instead of potato chips or pretzels, try celery and peanut butter or cucumber slices topped with a light spread of cream cheese.

Savory sound more what you desire? Instead of finishing that leftover pizza, try breaking a slice of cheese into bite-size pieces and consume with a sliced apple or grab some veggies and 1–2 tablespoons of hummus or grape tomatoes and some mozzarella bites
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Often the constant challenge, hunting for something sweet? Instead of diving into the cookie jar or candy stock, a low fat vanilla yogurt with blueberries raspberries — even a drizzle of honey on top OR half (or whole if super hungry) of a banana or apple with 1–2 tablespoons of peanut butter
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I have always loved the color gray. I still remember a gray Le Sports Sac I had in middle school, along with my favorite gray sweater and socks. I still love the color gray, but I have also found immense value to thinking in shades of gray. No, not the book or movie 😊but shades of gray in your thought process.

Most of us think in black and white, or all or nothing, when it comes to our eating. We believe we have to be perfect to be successful in our desire to reach a certain weight or fitness level. Yet this way of thinking can actually prevent you from reaching your goals. Any small defeat feels like a catastrophe, and that is no way to live! So thinking in shades of gray can actually be a way to add brightness to your day-to-day thinking:

- Recognize — When you use the words “always” and “never.” We can not “always” avoid sweets, or “always” stick with one glass of wine. But we can do these things sometimes.

- Remind — That nothing you choose to eat is inherently bad. You did not “ruin your whole dinner” because you ate the side of pasta. Remind yourself to let it go and move on.

- Reframe — Keep your thinking in the experimental mode. If after your balanced dinner you still find yourself longing for dessert, it is okay if you indulge. Ideally you want to build a healthier lifestyle that is sustainable for the long haul. Find that middle ground…balance.

- Reflect — Learn when things do not go exactly as planned, and keep moving forward. No doubt you look back at other aspects of your life and realize how you might have done something differently, made a different choice. Well when it comes to eating more healthfully, it is all about living and learning…and living.

- Change Your Script — Instead of telling yourself “I am never having pasta again,” try saying, “when I really want some pasta, I will have some on the side, and mindfully enjoy, savoring the flavors. Smiling.

- Repeat — Progress not perfection. Nothing worth achieving is easy, but it does not have to be devastating either.

The way you approach the conversation you have with yourself should be the same way you would have it with your closest friend…be just as kind. Be kind. Be curious. Be creative. Ask yourself how you could do differently next time. No judgment. Living and learning…and living. #stayhome #essentialworkers


Vegetarian versus Vegan-and the things in between
Another area of gray. Some people call themselves vegetarian, but eat fish. Some people call themselves vegan, but go to town (when that was possible) on Saturday nights, indulging in a tasty steak. The very definition of a vegetarian is in the gray: a person who does not eat or does not believe in eating meat, fish, fowl, or, in some cases, any food derived from animals, as eggs or cheese, but subsists on vegetables, fruits, nuts, grain, etc. In some cases…so basically, you make you own case of vegetarianism. Perhaps that is why vegan became the rage — as it is much more black and white. The definition of vegan: someone who eats no animal or dairy products at all. Whatever works best for you is what is best for you.

My theory remains: Eat food. Mostly plants. Not too much of anything. Diets that are heavy on plants, lighter on meats, are better for our planet🌎. There is no need to label anything, but enjoying the fruits of the earth is bringing kindness to our planet, as well as to you.
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GRAINY VEGGIES
This recipe calls for any whole grain you desire, along with lots of veggies.

INGREDIENTS
1 cup uncooked farro
1 15-ounce can vegetable broth, low sodium + 1/2 cup water
1 teaspoon thyme
8 ounces mushrooms, washed and sliced thin
2 cups fresh spinach, washed and ripped into medium pieces
2 Tablespoons olive oil
2 garlic cloves, minced
1 teaspoon thyme, fresh
1 Tablespoon balsamic vinegar (Especially if true vegan is your thing, go for the purest. As balsamic vinegar goes down in price, the addition of additives goes up.)
2 Tablespoons sunflower seeds
salt and pepper to taste

PREPARATION
In a large sauce pan, bring the farro, broth and thyme to a boil. Once boiling, reduce heat to low, stir and cover. Cook for 30–40 minutes (unless you purchase the 10-minute farro :), checking on tenderness. Remove from heat and place in medium-size bowl.

Heat the olive oil in a medium-sized sauté pan over medium-high heat. Add the garlic and onions and sauté for about 7–8 minutes, or until the onions are slightly browned. Add the mushrooms and cook for another 5 minutes. Sprinkle with salt and pepper. Reduce the heat to medium-low and add the farro. Stir well.

Add the spinach, balsamic vinegar, fresh thyme and 1 1/2 tablespoons of the sunflower seeds. Stir and heat through.
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Once spinach is wilted, place in serving bowl. Sprinkle with 1/2 tablespoon of sunflower seeds, fresh thyme and spinach. Makes 4 side servings or 2 main dish servings.

THE FRENCH STEW

Spill the beans, specifically lentils, into a pot. Add any veggies you have on hand, and you will still come out with a delicious french lentil stew.

INGREDIENTS
1 1/2 cups French lentils
3 Tablespoons olive oil
1 onion, diced
2–3 medium carrots, peeled and diced
2 stalks celery, diced
1 red pepper, seeded and diced
1 fennel bulb, diced
1/3 cup tomato paste
1 bay leaf
2–3 sprigs fresh thyme
1/2 teaspoon salt
freshly ground pepper

PREPARATION
In a Dutch oven, heat the olive oil over medium heat. Sauté the onions, carrots, celery, pepper and fennel until lightly browned, about 7–8 minutes. Stir in the tomato paste. Cook another 2–3 minutes. Add the bay leaf, thyme and lentils. Stir in 6 cups of water and bring to a boil over high heat.
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Reduce heat to medium and simmer for 20–25 minutes, or until lentils are soft (but not too soft). Season with salt and pepper. Remove from heat. Remove bay leaf and thyme sprigs. Makes 6 1-cup servings.