Healthy Red, White, and Blue Recipes for Your Summer Meals

redwhiteandblue-1It’s the Fourth of July today.  In the United States, that means parades, picnics, ball games, swimming, and fireworks.  It’s a time to remember and celebrate this country and the principles of freedom it was founded on.  It can also be a time when it is hard to stick to that healthy diet that has given you the energy to attain your own personal freedoms.  But before you decide to lock yourself in your house and not come out to enjoy all the other amazing activities with people you love,  here are some ways to enjoy those celebrations and still have tasty healthy foods.

This year, bring some of these dishes to those picnics, reunions, and other celebrations.  I have had to start doubling recipes to make sure I get some of my own food.  Others have been very intrigued with my contributions and have wanted to “just have a taste”.  It has also sparked some very enriching conversations about health and happy living.

So try these out.   Share how your celebrations went.  If we concentrate on all the goodness we have in common, our worries about our differences will fall away, and we will have such good times.

A fun and patriotic dessert that will set off fireworks in your mouth!

  • 2 pints fresh blueberries
  • 2 pints fresh raspberries
  • 2 teaspoons agave nectar

Blueberry Syrup

Place 1 pint of blueberries in a blender with 1 teaspoon of agave and puree. Pour into a fine mesh strainer, to remove skins and seeds. Syrup will be a bluish/purple.

Raspberry syrup

Place 1 pint of raspberries in a blender with 1 teaspoon of agave and puree. Pour into a fine mesh strainer, to remove seeds. Syrup will be a bright red. For decorating ease, place syrups in squirt bottles.

Coconut sheets

  • 1 ½ cups organic fine shredded coconut
  • 2 Tablespoons agave
  • 2 Tablespoons coconut butter, softened in hot water bath
Place coconut, butter and agave in food processor fitted with S-blade and process until mixture begins to stick together. Remove blade and macaroon mixture, placing on a sheet of wax paper laying over a small, transferable cutting board. Layer another piece of wax paper on top of mixture and gently press with palm of hands. With rolling pin, begin to roll out a 12×12 inch square coconut sheet about ¼ inch. Place cutting board into refrigerator or freezer until firm (approximately 15 min). Remove, and cut into 9- 3” X 3” squares.
Place one square on “white” serving plate, layer with blueberries, place another square atop of blueberries and layer with raspberries, and then top with one more square. Drizzle and decorate with fresh blueberry and raspberry syrup. Makes 3 servings. *Recipe compliments of Diana Stobo.*
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Sprouted Wild Rice with Corn and Tomato 
Wild rice is actually a grass, not a grain. It’s an aquatic seed that’s found mostly in the upper fresh water lakes of Canada, Michigan, Wisconsin, and Minnesota in North America.
I like to soak wild rice in at least double the amount of water for 2 or more days. Rinse and change soak water at least 2 to 3 times each day. Soaked wild rice will never get as soft as when it’s cooked, but that’s what I love about it. It has a chewy, hearty mouth feel that’s really satisfying, especially when my body’s craving some complex carbohydrates.
This simple, quick, delicious recipe is made with just a handful of ingredients.
Sprouted Wild Rice with Corn and Tomato
Makes 2 servings

  • 1 1/2 cup soaked wild rice (started with 1 cup + 2 cups soak water)
  • 1 cup cherry tomatoes, halved
  • 1/2 cup corn kernels
  • 1/2 teaspoon garlic, minced
  • 1/2 teaspoon jalapeno pepper, deseed, dice, to taste
  • 3 tablespoons cilantro, chopped
  • 1 tablespoon olive oil
  • 1/4 teaspoon sea salt

 

Place all ingredients into a mixing bowl. Toss to mix well.
Will keep for 3 days in fridge.

**Recipe courtesy of Ani Phyo**
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Sunny Hummus

makes 3 cups

4 cloves garlic
1½ cups raw sunflower seeds, soaked for 4-6 hours in pure water, drained and rinsed well
½ cup raw sesame tahini
½ cup lemon juice
¼ cup olive oil
¼ cup water
¾ teaspoon Himalayan salt
olive oil, paprika and/or parsley to garnish, if desired
Place garlic cloves in the food processor fit with the s-blade. Process to chop finely. Add all remaining ingredients (except garnishes) and process until smooth. Scrape into a bowl, drizzle with olive oil and sprinkle with paprika and chopped parsley.
Original recipe courtesy of Natalia – Author of Pure Pleasures Luscious Live Food by Natalia.
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Raw Sunflower Seed & Hemp Patties
This delicious raw recipe can be used as a super healthy alternative to the more traditional burgers that many will throw on the grill. It is a very simple dish – easy to make, pleasing to the palette and each serving will give you a healthy blast of living energy.
If you wish, you can dehydrate the patties for 3-4 hours in a dehydrator for a slightly more ‘burger-like’ texture.
Recipe For the patties:

1 1/2 Cups of sunflower seeds
1/2 Cup of hemp seeds
1/4 Cup of chopped basil
1 grated carrot
1 grated beet
A pinch of pink Himalayan salt
A pinch of pepper
For the sauce:
2 ripe tomatoes
1 small onion
A pinch of pink Himalayan salt
Soak the seeds overnight in a bowl of water.  Rinse and blend in a food processer with the rest of the ingredients. For the sauce simply blend the ingredients together in a high speed blender.   Form the seed mixture into small patties and serve on a bed of lettuce with some slices of avocado and a little of the tomato sauce for added flavor.
**Recipe courtesy of MegaFood.

 

 

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