Light Summer Suppers - 4th of July Style

The 4^th of July is a fun holiday to spend with family and friends. Whether you hit the beach, the pool, or just indulge in a backyard BBQ you can celebrate America's independence with food that everyone will love. Here are a few ideas that will satisfy their taste buds without adding to their waistlines.

Sandwiches may have been an Englishman's invention, but Americans have made them their own. They're a staple in our diet but they can also make an extraordinary meal. This holiday, instead of packing up lots of individual sandwiches on white bread, make up one huge sandwich. It's easier to pack, it tastes wonderful and it's also nutritious. Start with a large loaf of whole grain French bread, either round or baguette style. Slice it in half and brush with a small amount of olive oil. In a bowl toss slices of onion, red peppers, zucchini, and mushrooms. Add salt, pepper, garlic powder, a tablespoon of red wine vinegar and a teaspoon of EV olive oil. You can either let them marinate for at least an hour or roast them at 425 for about 15-25 minutes, until cooked and lightly golden. Next layer onto your bread slices of lean, low-sodium ham, lean turkey, the roasted or marinated veggies, and slices of lowfat smoked mozzarella or cheddar cheese. Drizzle some of the leftover marinade on top and top with bread. Press down and wrap tightly in plastic wrap. Refrigerate either overnight or for an hour. A large round loaf can serve 8-10 people. Serve a fresh fruit salad for a cool and healthy side. Slice strawberries, melon, peaches, nectarines, into a large bowl. Add some fresh blueberries, the juice of a lemon, and stir gently.

Hamburgers and hot dogs are a traditional 4^th of July BBQ item. You can take these simple ingredients to the next level with some American ingenuity. First make your hamburgers out of equal parts lean ground turkey and lean ground beef. In order to keep them moist grate an onion into the mix, add salt, pepper, and garlic powder. Have lean hot dogs for the kids and buy lean turkey or chicken sausages for the adults. Sara Lee makes whole grain white buns that taste great and kids can't tell the difference. Offer up a burger/dog bar at your picnic table, buffet style. Have on hand all the usual condiments, such as relish, hamburger, mustard, pickles, tomato and lettuce. Then offer some more unique toppings. You can make them the night before and heat them up for the big day. Saute mushrooms, onions, and some minced garlic until golden brown. Deglaze the pan with a hearty dose of red wine and let cook until reduced and the mushrooms are syrupy. Salt and pepper to taste. Slice two or more (depending on how many guests) red onions, toss with a teaspoon of EV olive oil, salt and pepper. Roast them in the oven at 450 degrees until soft and golden brown. Make a tapenade by pureeing pitted Greek olives, garlic, lemon juice and zest, an anchovy or a tablespoon anchovy paste, and some softened sundried tomatoes. You could also purchase a vegetarian or lowfat/sodium chili to heat and serve as a topping. Make your own hummus or buy one of the many varieties available in the grocery store. Offer a variety of sliced and crumbled cheeses, such as lowfat cheddar or jack, crumbled feta, an herbed goat cheese spread, or crumbled blue cheese. Your guests will be in burger and dog heaven!

For a sweet, patriotic treat make a 4^th of July berry trifle. Use a large glass bowl or dish so your guests can see all the colors and layers. Make the first layer out of chunks of angel food cake, either homemade or store-bought. Brush the cake with either limoncello, framboise, or your favorite liqueur. For the next layer, pour on either homemade light vanilla pudding or the fat free box version. Then add sliced strawberries. Begin the layer process again and for this fruit layer use blueberries. Layer one more time, top with sliced berries and blueberries and top with light whipped topping. This is actually better if it sits for a while, so you can make it the night before and add the whipped topping right before serving.

Wine, beer, and soda are the traditional offerings for holiday gatherings. If you want some cool cocktail recipes that will refresh and please your friends and family, check out my 4^th of July Cocktail Recipes article.

Hopefully some of these ideas will help make your 4^th of July gathering fun, tasty, and light. Enjoy not just the food and drink but being with those you love, and let's all take a moment on the 4^th to remember all of those who have and do keep our country safe and free. Happy 4^th of July to them, and all.