After all that barbeque this 4^th of July, possibly the best thing you can grab for dessert is a healthy slice of watermelon. It’s low in saturated fat, cholesterol and sodium and also a very good source of Vitamin A and Vitamin C.

If you want to try something new and absolutely delightful with this 4^th of July tradition, squeeze some fresh lime juice on it. It takes the flavor to a gourmet level and increases your vitamin C count for added health benefits. If you’ve been asked to bring a dessert to this year’s All-American shindig, this might be the easiest, healthiest and most appealing dish of them all. It will certainly be the most refreshing!

This recipe came to me from combined moments of genius in the kitchen with friends from Europe. It’s been tried and tested on the East coast and West with meat-eaters and vegetarians alike and gotten nothing but thumbs up all around. You will need:

• One medium deep dish with cover
• 1 pound chicken - any cut you like or use unbreaded veg chicken nuggets
• 1/2 cup extra virgin olive oil
• 3 cloves garlic, pressed
• 10 springs fresh thyme - use the leaves only
• 1 1/2 T chopped rosemary leaves
• 1 T fresh grated ginger
• 2 lemons - use juice only
• 1 T Dijon mustard
• 1 T brown sugar
• 1 t cayenne pepper
• sea salt
• cracked pepper

Rinse the chicken and place it in the dish. Add the rest of the ingredients and stir until all the chicken is coated. Cover and put in the refrigerator. Obviously you’ll need to double it for more meat. This recipe does not need to be exact so go with your gut! It’s best to marinade at least over night. If the chicken is fresh you can leave it for two or three days even, just stir it every once in a while. You can add veggies and make skewers or slap it right on the grill. Either way you’re gonna love it!

You’ve probably heard the claims that cooking meat over an outdoor barbeque comes with an increased risk of carcinogens. That’s because when meat is cooked at a high temperature (including frying and broiling) the amino acids react with creatine to form heterocyclic amines (Has) which are worrisome chemicals. Grilling over a flame is double trouble because it exposes the meat to the cancer-causing chemicals contained in the smoke. Yikes!

Here are some ideas to help cut down the risk factor for you this summer.

• Marinating meat is thought to be helpful by some but the evidence isn’t concrete. Whatever! It still tastes good. Check out my Mediterranean Marinade recipe tomorrow. It rocks!
• Grill smaller pieces of meat - they cook faster at a lower temperature
• Choose leaner meat - It’s the fat that makes the flames that makes the smoke which is bad
• Flip a lot - that way both sides heat evenly
• Buy natural briquettes and wood chips from a natural food market
• Choose an eco-friendly propane grill instead of a charcoal grill
• Don’t use lighter fluid
• Choose low fat meats and trim off the excess fat
• Don’t eat the burnt bits

Or just go vegetarian! Try Boca burgers, meatless chicken and lots of veggies!

I’m a huge fan of indoor grills for many reasons. See if any of these considerations influence you toward the indoor…

• Cancer - it has been documented that cooking meat over an open flame at high heat can increase the risk of cancer.
• You can use an indoor grill all year round.
• They’re multi-purpose - I’m in love with grilled sandwiches.
• Less hassle - clean up is a cinch and you don’t have to worry about rust and other damage that comes from outdoor exposure.
• Less expensive - You can get a basic model George Forman Grill for 20 bucks and the most expensive indoor grill on the line is about $200 compared to the thousand-dollar + price tag on some outdoor grills. The Breville Indoor BBQ and Grill 800GRXL is not only sleek-looking and multi-purpose (makes sandwiches) but you can also unfold it and use it as a large open grill.

If the fun part of grilling for you is hanging out in your back yard while drinking beers and talking with your friends, grab an extension cord and move the griller outside. Or consider an indoor/outdoor grill. Whatever your choice, just know you have options!

Besides red, white and blue, a grill is the one element that makes our upcoming American summer holiday distinguishable. So, if you don’t already have one, I’m here to help. There are hundreds of choices out there and I want to make sure you’re spending more time celebrating than shopping. Take my Get a Grill Quiz and find out which type of grill is best for you!

Questions

1. Are you a basic burger cook or a gourmet chef?
2. Do you cook for a select few or do you like to throw down for a massive posse?
3. Which rates higher for you, the classic smoky bbq taste or neat grilling with an easy clean up?
4. Where will you be grilling? A few steps from your kitchen? A trek across the yard?
5. When you’re not grilling, where will your grill live? Under cover? Out in the open?

Answers

1. For basic burgers look for a straight up grill. For a gourmet chef you can go all the way with side shelves, rotisserie, lights, radio, cabinet space… you name it, they got it, but buyer be ware: the features cost extra.
2. Grills come in all sizes. Think about how many burgers you’ll need to cook at once to suit your party. Look at the surface area of prospective grills and go from there.
3. To charcoal or to gas, that is the question! A charcoal grill is more mess but if you really want that Fourth of July flavor, just jump in the pool afterwards! There are plenty of sleek gas grills on the market in all price ranges. If you want it ready for the 4th make sure there’s not a tedious instillation process necessary.
4. Consider a grill with shelves, side trays and even cabinets if you want to keep cooking utensils and condiments next to the action.
5. If your outdoor grill does not have a place to live that is completely covered, you must get a stainless steel grill unless you want to add rust to your next bbq recipe!

I made this the other night for the first time and we loved it. Perfect for summer. It’s fresh, tangy and sweet enough to make those who avoid eating vegetables get down on them. Use a food processor and make a huge amount in a snap to bring along to picnics and potlucks. To get in your greens, try it on a bed of watercress - a sophisticated delight. You will need:

• 2 medium celery roots
• 2 apples, I used golden delicious
• 5 green onions
• 4 tbsp olive oil
• 3 tbsp red wine or balsamic vinegar
• 2 tbsp Dijon mustard
• 1 tbsp honey
• 1 lemon for juice
• salt
• 1/4 walnuts, roasted

Wash the vegetables and apples. Cut the skin off of the celery root and apples then cut into one inch slices. Feed through the food processor using the grate blade. Cut the green onions about half way down then feed the bottom portion through the food processor. Empty it all into a salad bowl. In a smaller bowl mix the ingredients for the dressing. Taste and adjust until it pleases your palette. Mix the dressing thoroughly into the salad. Top with walnuts and crunch away!

A friend of mine made these for a get together the other day. She ended up standing in the kitchen for a couple hours because every time she put a new batch down on the platter, they vanished. And many of the guests were children. What a great trick to get kids to eat their vegetables! You will need:

• a bunch of watercress
• sliced bread
• softened butter, cream cheese or soy cream cheese
• salt
• black sesame seeds (a couple of handfuls)

Wash watercress and dry thoroughly. Spread the butter or cream cheese on a slice of bread. Put a few sprigs of watercress on the bread as desired. Sprinkle on salt to taste and put another slice of bread on top making a sandwich. Cut off the crusts of the bread then cut the sandwich twice diagonally to make four triangles. Spread a little butter or cream cheese on one of the cut sides of each triangle then press that side against the sesame seeds so they stick. These are yummy, light and decorative.

I learned this simple recipe in a Parisian kitchen from a friend named Jacques. Apparently, it has been passed down for generations and once you make it you’ll see why. You will need:

• 1 bunch of Swiss chard
• 2 cloves of garlic, chopped or pressed (with a garlic press)
• 1 medium sized tomato, chopped
• olive oil
• sea salt
• 1 lemon for juice
• 1 deep pot or pan with a lid

Wash the chard thoroughly (often there will be dirt stuck to it so make sure you give it a good scrub). Cut each stalk long ways down the middle, then chop the stalk and leaves into inch pieces (The leafy parts will be longer than the stalk parts but it will all be nice bite sized pieces once cooked). Heat 1-2 tablespoons of olive oil in the pot. Add the garlic and cook until translucent – do not let the garlic turn brown because it will become bitter! Add the tomato and cook for a minute or two. Add the chard and salt to taste. Stir then cover with the lid. Keep over medium heat for a few minutes. The steam will cook and shrink the chard. You’ll know it’s ready to eat once the leaves are floppy like cooked spinach. Stir it again to coat the chard with the tomatoes evenly. THE FINISHING TOUCH: This makes the dish so don’t skip this part! Serve it hot with the juice of a lemon slice squeezed over each portion. It’s so delicious you won’t believe you’re eating green vegetables!

My husband came up with this recipe when we were experimenting with completely alkaline meals. This also just happens to be totally satisfying and delicious! You will need:

• 1 jicama
• 1 cucumber
• 1 bunch parsley
• 1-2 ripe avocados , mashed
• 1-2 tbsp olive or flaxseed oil
• 1 tbsp veganaise or mayonnaise
• 2 tbsp tahini
• 2 lemons for juice
• sea salt

Peel and chop jicama and cucumber into bite size cubes. Wash and chop parsley by hand or using an herb chopper. Mix all ingredients in a salad bowl along with the mashed avocado, oils, tahini, lemon juice and salt to taste. ATTN: This salad is not an exact science. Use your good sense when mixing. It should be creamy and delicious! You can also add any other vegetables or beans you think might taste good: chick peas, tomato, or even seeds like sesame or pumpkin. Enjoy! And if you don’t eat it all, this salad will save in the refrigerator for a day or two, just give it a stir and you’re good to go.

• JICAMA - We all have Mexico to thank for introducing us to one of their star players: the crunchy, mild, sweet tasting, not weird at all, easy to use… jicama (pronounced hik-a-ma). This root vegetable is gaining popularity in North America and Asia and can be used in a variety of salads and stews. Once peeled, it’s reminiscent of a potato or apple and what makes this vegetable top notch on my favorite picks list is that when refrigerated, it can stay good for up to a month!

  

• SWISS CHARD – Now is the time to get your hands on this giant of green goodness. Available through out the year, the best season for it runs from June through August. You’ll recognize it by the tall stalk that may be white, yellow or red and it’s dark green, fan-like leaves. Don’t be scared by the greenness of it! I’ve got a recipe that will get you hooked on it like sugar sticks.



• CELERY ROOT - A star in France and Germany, this interesting root is not as well known in American cuisine. It can be used in salads, soups and gratins and it also gets major points for it’s long time storing freshness: up to three months if refrigerated!



• WATERCRESS – One of the oldest known leaf vegetables consumed by human beings, watercress is a significant source of iron, calcium and folic acid. It also appears to have cancer-suppressing properties and is widely believed to help defend against lung cancer.

These vegetables aren’t just a pretty face. They’re packing loads vitamins. To check out a list of nutrition facts go to the Whole Foods siteand get the stats. Don’t let corporate America control what you eat. Employ an out-of-work vegetable today!