4th of JULY GRILLING PICNIC MENU

Brats with Mango Relish
Makes: 4 servings
Start to Finish: 20 minutes

Ingredients

• 1 large fresh mango, seeded, peeled, and halved
• 1 small red onion, cut in 1/2-inch slices
• 4 cooked smoked bratwurst (12 oz.)
• 4 buns, split
• 2 hearts of romaine lettuce, halved
• 1/2 tsp. Jamaican jerk seasoning

Directions

1. Brush mango and onion with 1 tablespoon cooking oil.

2. On rack of uncovered grill place mango halves, onion, and brats directly over medium heat. Grill for 8 minutes, or until mango and brats are browned and heated through and onion is crisp-tender, turning once halfway through cooking. Lightly toast buns for 1 to 2 minutes on grill. Set aside mango, onion, and brats.

3. Lightly brush romaine with cooking oil. Grill 1 to 2 minutes, directly over medium coals, until lightly browned and wilted, turning once.

4. For relish, chop grilled mango and onion. Combine in bowl with 1 tablespoon cooking oil, the jerk seasoning, and salt and pepper. Serve brats in buns with relish and romaine.

Finger-Lickin' Barbecue Chicken
Makes: 6 servings
Prep: 45 minutes
Marinate: 2 to 4 hours
Grill: 50 minutes

Ingredients

• 3 to 4 pounds meaty chicken pieces (breasts, thighs, and drumsticks)
• 1-1/2 cups dry sherry
• 1 cup finely chopped onion
• 1/4 cup lemon juice
• 2 bay leaves
• 6 cloves garlic, minced
• 1 15-ounce can tomato puree
• 1/4 cup honey
• 3 tablespoons light-flavored molasses
• 1 teaspoon salt
• 1/2 teaspoon dried thyme, crushed
• 1/4 to 1/2 teaspoon ground red pepper
• 1/4 teaspoon black pepper
• 2 tablespoons white vinegar

Directions

1. Place chicken in a plastic bag set in a shallow dish. For marinade, in a medium bowl stir together sherry, onion, lemon juice, bay leaves, and garlic. Pour over chicken; seal bag. Marinate in the refrigerator for 2 to 4 hours, turning bag occasionally. Drain chicken, reserving marinade. Cover and chill chicken until ready to grill.

2. For sauce, in a large saucepan combine the reserved marinade, the tomato puree, honey, molasses, salt, thyme, red pepper, and pepper. Bring to boiling. Reduce heat and simmer, uncovered, about 30 minutes or until reduced to 2 cups. Remove from heat; remove bay leaves. Stir in vinegar.

3. For a charcoal grill, arrange medium-hot coals around a drip pan. Test for medium heat above the pan. Place chicken pieces, bone sides down, on grill rack over drip pan. Cover and grill for 5 0 to 60 minutes or until tender and no longer pink, brushing with some of the sauce during the last 15 minutes of grilling. [For a gas grill, preheat grill. Reduce heat to medium. Adjust for indirect cooking. To serve, reheat and pass the remaining sauce with chicken

Garden Three-Bean Salad
with Fresh French Dressing

Makes 8 servings.
Start to Finish: 30 minutes

Ingredients

• 2 cups green beans, trim if desired
• 2 cups frozen shelled sweet soybeans (edamame), thawed
• 8 cups salad greens
• 1 cup canned white beans such as cannellini, thoroughly rinsed and drained
• 1 cup radishes, quartered and/or sliced
• 1 recipe Fresh French Dressing (recipe below)

Directions

1. In a microwave-safe bowl combine green beans with 1/4 cup water and 1 tsp. salt. Toss to distribute salt among beans. Microcook, uncovered, on 100 percent power (high) for 3 to 5 minutes or until just tender. Set aside and allow to cool.

2. Place salad greens in a large salad bowl; add green beans, edamame, and white beans. Add about half the dressing. Sprinkle with pepper and toss gently. Pass remaining dressing.

Fresh French Dressing: In a blender combine 2 medium tomatoes, halved and seeded; 2 to 3 Tbsp. red wine vinegar; 1/4 cup olive oil; 2 Tbsp. snipped fresh tarragon; 2 Tbsp. tomato pa ste, and 2 tsp. Dijon mustard. Cover and process until thoroughly blended. Season to taste with salt and pepper. Tomatoes vary in juiciness, if dressing is too thin, blend in additional tomato paste, 1 teaspoon at a time. Refrigerate until serving time.



Greek Pasta Salad
Makes 12-16 side dishes
Prep: 40 minutes
Chill: 2 to 24 hours

Ingredients

• 12 oz. dried fusilli or penne pasta (about 4 cups uncooked)
• 2 cups cherry tomatoes, quartered
• 1 medium cucumber, halved lengthwise and sliced
• 4 green onions, sliced
• 1/3 cup pitted kalamata olives, halved
• 1/2 cup olive oil
• 1/2 cup lemon juice
• 2 Tbsp. snipped fresh basil or 2 tsp. dried basil, crushed
• 2 Tbsp. snipped fresh oregano or 2 tsp. dried oregano, crushed
• 1 Tbsp. anchovy paste (optional)
• 4 to 6 cloves garlic, minced
• 1/4 tsp. salt
• 1/4 tsp. ground black pepper
• 1 cup crumbled feta cheese (4 oz.)
• Fresh oregano leaves

Directions

1. Cook pasta according to package directions. Drain in a colander. Rinse with cold water; drain again.

2. In a large bowl toss together the cooked pasta, tomatoes, cucumber, green onions, and olives.

3. In a screw-top jar combine the olive oil, lemon juice, basil, the 2 tablespoons oregano, anchovy paste (if using), garlic, salt, and pepper. Cover and shake well. Drizzle over past mixture; toss to coat.

4. Cover and chill in refrigerator for as least 2 hours or up to 24 hours. To serve, add feta cheese; toss. Sprinkle fresh oregano leaves.

Skillet White Beans
Servers: 12-14 side dishes
Prep: 25 minutes
Cook: 25 minutes

Ingredients

• 1 large sweet onion, halved lengthwise and thinly sliced (2 cups)
• 3 Tbsp. butter
• 1/2 cup maple or maple-flavored syrup
• 1/3 cup white balsamic vinegar or lemon juice
• 2 Tbsp. packed brown sugar
• 2 Tbsp. snipped fresh sage
• 2 Tbsp. tomato paste
• 1 tsp. salt
• 1/2 tsp. freshly ground black pepper
• 2 15-1/2- or 16-oz. cans navy beans, rinsed and drained
• 2 15 1/2- or 16-oz. cans butter beans, rinsed and drained
• 1 15- to 16-oz. can garbanzo beans (chickpeas), rinsed and drained
• Dairy sour cream
• Yellow, red, and/or green tomatoes, chopped (optional)
• Sage leaves (optional)

Directions

1. In 12-inch skillet cook onion in hot butter over medium heat about 15 minutes or until very tender and browned, stirring occasionally. Stir in maple syrup, balsamic vinegar, brown sugar, sage, tomato paste, salt, and pepper. Add beans; stir to coat.

2. Cover and cook over medium heat for 10 to 15 minutes or until heated through, stirring occasionally. Transfer to a serving bowl. Top with sour cream. Garnish with tomatoes and sage leaves.

Margarita Grilled Corn
Makes: 8 servings
Prep: 25 minutes
Grill: 25 minutes
Stand: 2 hours

Ingredients

• 8 ears fresh corn in husks
• 4 tsp. finely shredded lime peel (peel from 2 to 3 limes)
• 2 tsp. kosher salt or sea salt
• 1/3 cup butter, melted
• 1 tsp. chili powder
• Small Limes (optional)

Directions

1. Carefully peel back corn husks, but do not remove. Scrub ears with stiff brush to remove silks. Rinse ears. Pull husks back up around corn. Place in large pot; cover with water. Soak 2 to 4 hours; drain well. Peel back husks and pat corn dry with paper towels.

2. For lime salt, in small bowl stir together lime peel and salt. Brush some of the butter on corn. Sprinkle lightly with lime salt and chili powder. Fold husks back around ears. Tie husk tops with strips of corn husk or 100% cotton kitchen string.

3. For charcoal grill, grill corn on rack of uncovered grill directly over medium coals for 25 to 30 minutes or until tender, turning and rearranging occasionally. (For gas grill, preheat grill. Reduce heat to medium. Place corn on grill rack over heat. Cover; grill as above.)

4. To serve, remove ties from corn; peel back husks. Pass remaining butter, lime salt, chili powder, and limes for squeezing.

This is our recipe of the month on the July Newsletter. Sounds like a fun food grill.

Grilled Strawberry Shortcake Kebabs
Yield: Serves 8
Prep Time: 32 minutes

Ingredients
• 1/2 cup whipping cream
• 1/2 cup crème fraîche
• 2 tablespoons packed dark brown sugar
• Zest of 1/2 lemon
• 1 angel food cake (1 lb.)
• 32 strawberries (2 lbs.), preferably
about 1 1/2 in. wide, hulled to create a V-shaped hollow
• 6 tablespoons strawberry jam

Directions
1. Beat whipping cream, crème fraîche, sugar, and zest in a bowl with a mixer until thick enough to
hold a soft shape. Chill.

2. Cut cake into parallel slices 1 1/2 in. wide, then cut slices into 32 chunks, each 1 1/2 in. Save
remaining cake for other uses.

3. Heat grill to medium-low (300° to 350°). Put strawberries in a large bowl. Microwave jam in a
glass measuring cup until bubbling, about 30 seconds. Using a pastry brush, dab hulled insides of
berries with jam, then brush remaining jam over berries and turn gently to coat all over.

4. Hold a pair of bamboo skewers so they're slightly separated and thread a chunk of cake onto them, then a berry crosswise, then another chunk of cake and another berry. Repeat to make 15 more kebabs.

5. Grill kebabs, covered, turning once with tongs, until grill marks appear, 3 to 4 minutes; cake should release from grate when it's toasted, but if not, nudge with tip of tongs. Serve with cream mixture.

• Make ahead: Through step 4 up to 2 hours, covered and chilled.

12 FOODS THAT HELP YOU HEAL

10. Broccoli

You'll find it difficult to locate another single food source with as much naturally occurring health-promoting properties as broccoli. A single cup of steamed broccoli provides more than 200 percent of the RDA for vitamin C (more than oranges), nearly as much of vitamin K, and about half of the daily allowance for vitamin A, along with plentiful folate, fiber, sulfur, iron, B vitamins, and a whole host of other important nutrients. Calorie for calorie, broccoli contains about twice the amount of protein as steak -- and a lot more protective phytonutrients.

Broccoli's phytochemicals fight cancer by neutralizing carcinogens and accelerating their elimination from the body, in addition to inhibiting tumors caused by chemical carcinogens. Studies show evidence that these substances help prevent lung and esophageal cancers and may play a role in lowering the risk of other cancers, including gastrointestinal cancer.

Phytonutrients called indoles found in broccoli help protect against prostate, gastric, skin, breast, and cervical cancers. Some research suggests that indoles also protect the structure of DNA and may reduce the risk of prostate cancer. Extensive studies have linked broccoli to a 20 percent reduction in heart disease risk. In Chinese medicine, broccoli is used to treat eye inflammation.

How much: If you can eat a little broccoli every day, your body will thank you for it. If you can't swing it, aim for eating it as regularly as possible. Like many other vegetables, broccoli provides fantastic nutrition both in its raw form and when it's properly cooked. Cooking reduces some of broccoli's anticancer components, but lightly steaming it will preserve most of the nutrients. Broccoli is available fresh year-round in most areas, but if you can't find it where you live, frozen broccoli is a good substitute.

Tip:

• Steaming or cooking broccoli lightly releases the maximum amount of the antioxidant sulforaphane.

12 FOODS THAT HELP YOU HEAL

9. Cabbage

Cabbage is a powerhouse source of vitamins K and C. Just one cup supplies 91 percent of the recommended daily amount for vitamin K, 50 percent of vitamin C, good amounts of fiber, and decent scores of manganese, vitamin B6, folate, and more -- and it'll only cost you about 33 calories. Calorie for calorie, cabbage offers 11 percent more vitamin C than oranges.

Cabbage contains high levels of antioxidant sulforaphanes that not only fight free radicals before they damage DNA but also stimulate enzymes that detoxify carcinogens in the body. Researchers believe this one-two approach may contribute to the apparent ability of cruciferous vegetables to reduce the risk of cancer more effectively than any other plant food group. Numerous studies point to a strong association between diets high in cruciferous vegetables and a low incidence of lung, colon, breast, ovarian, and bladder cancers.

Cabbage builds strong bones, dampens allergic reactions, reduces inflammation, and promotes gastrointestinal health. Cabbage is routinely juiced as a natural remedy for healing peptic ulcers due to its high glutamine content. It also provides significant cardiovascular benefit by preventing plaque formation in the blood vessels. In Chinese medicine, cabbage is used to treat constipation, the common cold, whooping cough, depression and irritability, and stomach ulcers. When eaten and used as a poultice, as a dual treatment, cabbage is helpful for healing bedsores, varicose veins, and arthritis.

How much: The more cabbage you can include in your diet, the better. A study of Polish women found that those who ate at least four servings of cabbage per week as adolescents were 72 percent less likely to develop breast cancer later in life than their peers who consumed only one weekly serving or less.

Tips:

• Try raw sauerkraut. It has all the health properties of cabbage, plus some potent probiotics, which are excellent for digestive health.

• Use the whole cabbage; the outer leaves contain a third more calcium than the inner leaves.

• Both are nutritional stars, but red cabbages are far superior to the white variety, with about seven times more vitamin C and more than four times the polyphenols, which protect cells from oxidative stress and cancer.

12 FOODS THAT HELP YOU HEAL

8. Carrots

Carrots are a great source of the potent antioxidants known as carotenoids. Diets high in carotenoids have been tied to a decreased risk in postmenopausal breast cancer as well as cancers of the bladder, cervix, prostate, colon, larynx, and esophagus. Conversely, diets low in carotenoids have been associated with chronic disease, including heart disease and various cancers. Research suggests that just one carrot per day could reduce your risk of lung cancer by half. Carrots may also reduce your risk of kidney and ovarian cancers. In addition to fighting cancer, the nutrients in carrots inhibit cardiovascular disease, stimulate the immune system, promote colon health, and support ear and eye health.

Carrots contain calcium, potassium, magnesium, phosphorus, fiber, vitamin C, and an incredible amount of vitamin A. The alpha-carotene in carrots has shown promise in inhibiting tumor growth. Carrots also contain the carotenoids lutein and zeaxanthin, which work together to promote eye health and prevent macular degeneration and cataracts. In Chinese medicine, carrots are used to treat rheumatism, kidney stones, tumors, indigestion, diarrhea, night blindness, ear infections, earaches, deafness, skin lesions, urinary tract infections, coughs, and constipation.

How much: Eat a serving of carrots each day if you can, and enjoy them year-round. Carrots are good for you whether they're raw or lightly cooked; cooking helps break down the tough fiber, making some of the nutrients more easily absorbed. For the best nutrition, go for whole carrots that are firm and fresh-looking. Precut baby carrots are made from whole carrots and, although they're convenient, they tend to lose important nutrients during processing.

Tips:

· Remove carrot tops before storing them in the fridge, as the tops drain moisture from the roots and will cause the carrots to wilt.

· Buy organic; conventionally grown carrots frequently show high pesticide residues.

MEMORIAL DAY COOKOUT

Memorial Day is the unofficial start of summer and it’s time to get outside and start grilling. Now is the time to have your family and friends over for that backyard BBQ. These dishes are easy, tasty and perfect for the holiday weekend.


MEMORIAL DAY MENU
Black Bean- Chipotle Dip with Tortilla Chips
Cilantro Hummus Dip with Fresh Vegetables
Rosemary Pork Tenderloin
Summer Vegetable Salad
Grilled Potato Wedges
Fresh Fruit Trifle


Black Bean-Chipotle Dip with Tortilla Chips
Serves: 12

Ingredients
1 can (16oz) refried black beans
1/2 cup jarred chipotle salsa
1 container (1lb) prepared guacamole
1 cup sour cream
1/2 cup (2 oz) preshredded Mexican four-cheese blend
1 bunch scallions, all parts, sliced (1/2 cup)
bite -size tortilla chips

Directions
1. Coat a 1 quart straight-sided glass or ceramic dish with cooking spray. Add the beans and salsa. Stir to mix. spread on the guacamole and then the sour cream. Sprinkle with cheese and scallions. Serve with the tortilla chips.

Cilantro Hummus Dip with Fresh Vegetables
Serves: 20

Ingredients
1/2 cup tahini
6 tablespoons lemon juice
3 garlic cloves
1/3 cup water
1/4 cup olive oil
2 cup garbanzo beans (chick peas)- dreained
1 teaspoon salt
1 teaspoon coriander
1/2 teaspoon cumin
1/2 teaspoon cayenne pepper (to taste)
1/2 cup coarsely chopped cilantro

Directions
In food processor, blend tahini, lemon juice, garlic, water and olive oil.
Add garbanzo beans, spices and cilantro. Blend in food processor until smooth.
Serve with a variety of fresh vegetables.

Rosemary Pork Tenderloin
Serves: 4

Ingredients

1 pork tenderloin
2 tablespoons olive oil
2 teaspoons dijon mustard
1 teaspoon chopped garlic
1 tablespoon dried or fresh rosemary
1 teaspoon dried oregano
salt and freshly ground pepper to taste

Directions

1. Preheat grill to 375 degrees.
2. You can bake tenderloin in baking pan or on a rotisserie spit for even cooking.
3. Combine the olive oil, mustard, garlic, rosemary, oregano, salt, and pepper in a small bowl. Slather the mixture on the pork using your hands or a basting brush.
4. Bake the tenderloin, uncovered, for 40 to 45 minutes, until the pork is no longer pink in the center or use a thermometer reading 160 degrees in center. Cut into 1-inch slices to serve.

Summer Vegetable Salad
Serves: 6

Ingredients

1 cup fresh caulifowerets
1 cup fresh baby carrots
1 cup sliced red onion
1 cup halved grape tomatoes
1 cup chopped zucchini
3 tablespoons cider vinegar
2 tablespoons olive oil
1 teaspoon dill weed
1/2 teaspoon salt
1/2 teaspoon ground mustard
1/4 to 1/2 teaspoon garlic powder
1/4 teaspoon pepper

Directions

1. In a large bowl, combine the cauliflower, carrots, onion, tomatoes and zucchini. In a small bowl, whisk the remaining ingredients. Pour over vegetables and toss to coat.
2. Cover and refrigerate for at least 2 hours or overnight, stirring occasionally. Serve with a slotted spoon.

Grilled Potato Wedges
Serves: 4

Ingredients

3 large russet potatoes, scrubbed and cut into wedge about 1 inch thick
1/3 cup olive oil
1 teaspoon cumin
1 teaspoon of ancho or regular chili powder
1 teaspoon kosher salt
1 teaspoon freshly ground black pepper

Directions

1. Mix together the cumin, chili powder, salt, and pepper in a small bowl and set aside.
2. Add potatoes and toss to coat
3. Lay on grill but not over direct flames.
4. Cook 4-5 minutes and turn over cook for 3 minutes more or till golden brown.

Fruit Trifle
Serves: 8

Ingredients

5 bananas, sliced
1 pint (2 cups) strawberries, hulled and sliced
1 large bunch seedless red grapes
1 can (11 oz) mandarin oranges, drained
1 prepared angel food cake, cut into bite-size pieces
8 ounces fat-free frozen whipped topping, thawed

Directions

1. In a medium bowl, combine the bananas, strawberries, grapes, and oranges.
2. Place one-third of the cake cubes in the bottom of a trifle bowl or deep glass bowl. Spoon one-third of the fruit mixture over the top, then one-third of the whipped topping. Repeat layering 2 more times to use the remaining cake cubes, fruit, and whipped topping. Cover and chill for 1 hour before serving.( Can also be made the night before)
   

Add drinks and enjoy the day.

12 FOODS THAT HELP YOU HEAL

7. Onions

Onions get a bad rap for their effect on breath, but that's not the only part of the body where they pack a wallop. Onions contain potent cancer-fighting enzymes; onion consumption has been shown to help lower the risk of prostate and esophageal cancers and has also been linked to reduced mortality from coronary heart disease. Research suggests that they may help protect against stomach cancer. Onions contain sulfides that help lower blood pressure and cholesterol, as well as a peptide that may help prevent bone loss by inhibiting the loss of calcium and other bone minerals.

Onions have super antioxidant power. They contain quercetin, a natural antihistamine that reduces airway inflammation and helps relieve symptoms of allergies and hay fever. Onions also boast high levels of vitamin C, which, along with the quercetin, battles cold and flu symptoms. Onions' anti-inflammatory properties help fight the pain and swelling associated with osteo- and rheumatoid arthritis. Onions are also extremely rich in sulfur and they have antibiotic and antiviral properties, making them excellent for people who consume a diet high in protein, fat, or sugar, as they help cleanse the arteries and impede the growth of viruses, yeasts, and other disease-causing agents, which can build up in an imbalanced diet.

How much: For all the health benefits onions provide, it would be ideal to eat one a day. However, if that's not doable for you, add a few onions to your weekly grocery list and try to eat a little bit every day. All varieties are extremely good for you, but shallots and yellow onions lead the pack in antioxidant activity. Raw onions provide the best nutrition, but they're still great for you when they're lightly cooked. And cooking meat at high temperatures (such as on a grill) with onions can help reduce or counteract carcinogens produced by the meat.

Tip:

• Onions should be stored at room temperature, but if they bother your eyes when you cut them, try refrigerating them for an hour beforehand.

12 FOODS THAT HELP YOU HEAL

6. Spinach

You already knew spinach was good for you, but did you know just how good? Spinach protects against eye disease and vision loss; it's good for brain function; it guards against colon, prostate, and breast cancers; it protects against heart disease, stroke, and dementia; it lowers blood pressure; it's anti-inflammatory; and it's great for bone health. Spinach has an amazing array of nutrients, including high amounts of vitamin K, calcium, vitamin A, vitamin C, folate, magnesium, and iron.

A carotenoid found in spinach not only kills prostate cancer cells, it also prevents them from multiplying. Folate promotes vascular health by lowering homocysteine, an amino acid that, at high levels, raises the risk of dementia and cardiovascular disease, including heart disease and stroke. Folate has also been shown to reduce the risk of developing colorectal, ovarian, and breast cancers and to help stop uncontrolled cell growth, one of the primary characteristics of all cancers. The vitamin C and beta-carotene in spinach protect against colon cancer in addition to fighting inflammation, making them key components of brain health, particularly in older adults.

Spinach is loaded with vitamin K (one cup of cooked spinach provides 1,111 percent of the recommended daily amount!), which builds strong bones by helping calcium adhere to the bone. Spinach is also rich in lutein, which protects against age-related macular degeneration, and it may help prevent heart attacks by keeping artery walls clear of cholesterol buildup.

How much: Fresh spinach should be a daily staple in your diet. It's available in practically every grocery store, no matter where you live, it's easy to find year-round, and you'd be hard pressed to find a more nutritionally sound, versatile green. So do yourself a healthy favor and aim for a few ounces -- raw, sauteed, or lightly steamed, every day.

Tips:

· Add a handful of fresh spinach to your next fruit smoothie. It'll change the color but not the taste.

· Conventionally grown spinach is susceptible to pesticide residue; stick to organic.