Heart Healthy Fourth

The biggest mistake people make when you change your lifestyle habits is thinking that you can no longer eat the “good stuff”.
I may not eat fried, salty, high in fat, and full of sugar foods any longer, but I  am still getting plenty of flavor and delicious foods.
This week is the 4th of July.  For many of us it means time with family and friends.  Perhaps you’ll attend a pool party, a BBQ, go out to the lake, or host your two teenage nephews for a week.
{Yes, I have five teenagers in my house this week!}
  No matter what you do, you can still enjoy the Fourth without being miserable after eating.
Colored rice makes a great filler for those red, white and blue holiday decorations.
“Would you like a hamburger?”  
Ask the butcher in your grocery store to grind a London Broil (that you have chosen) into hamburger meat.  It’s very lean, yes, but also very tasty.  Grill it with a little garlic powder, pepper, squeeze  half a lemon (or 1/2 tsp. balsamic vinegar) over your patties and you have a healthy & lean burger.  You can eat it in a lettuce wrap or serve it on Pepperidge Farm or Arnold brand 100% sandwich thins.  Just leave off the mayo and cheese & use No-salt ketchup!
“But I prefer BBQ.”
You can have healthy BBQ as well.  Skip the pork and choose the skinless chicken breast.  Marinated in lemon juice for 30 minutes and then seasoned with garlic and chili powders, or a no-salt/sugar rub, then baste with BBQ sauce about 10 minutes before pulling.
Isn’t BBQ sauce full of sugar?
I must share this easy & delicious sauce with you!
3/4 cup red wine vinegar
1/2 cup NO salt ketchup
1 garlic clove, minced
1/8 cup chopped onion
3 packets sweet-n-low
juice of half a lemon
1/2 tsp. dry mustard
1 Tbsp. chili powder
Red pepper flakes to taste
Mix all of your ingredients together in a saucepan and bring to a boil.  Reduce heat and simmer until the sauce begins to thicken.  Store in a jar until ready to use.  
**Don’t use the same sauce for basting if you want to add extra at the table.  I usually double the recipe and then separate the sauce for cooking and eating.
For our Fourth menu I am planning on hamburgers, bow-tie pasta with spinach & mushrooms (recipe coming), rosemary-balsamic roasted potatoes, and a crisp spinach salad topped with strawberries & blueberries.
I am also making a dessert for the kiddos (I will share this tomorrow), but Audley and I will enjoy a little fresh summer fruit.
What do you have planned for your Independence Day celebrations this year?

5 thoughts on “Heart Healthy Fourth

  1. We are taking a picnic to the ocean. It won't be one bit healthful as far as I know. Oh, perhaps some watermelon… Your menu sounds yummy and healthful. I had no idea that ketchup was full of salt…I know that it has a lot of sugar or maybe I just think so because we weren't allowed to have it on Weight Watchers years ago.


  2. Great post! I didn't realize ketchup had so much salt, either! I'll be looking for the NO salt variety. We'll grill on the 4th…either ribs or chicken breasts. I also love kebobs with chicken. I love pasta, so I'm looking forward to your pasta recipe!


  3. Great sauce recipe. Thank you.

    I found you via On the Menu Monday from Stone Gable
    I have linked up a simple little cheese and cracker plate
    Have a lovely week.


  4. Pingback: Spicy Orange Chicken | Fiddle Dee Dee

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