Red, White, and Blue for a Healthier You

Nothing quite says “summer” and the 4th of July like barbecue.  But burgers, hot dogs, and macaroni salad won’t do much good for your waistline nor your overall health. This season, why not break out of the burger-and-dog rut with some recipes that are bursting with flavor and color.  Try in-season wild Alaskan salmon for its high omega-3 content and protein, complemented by a sweet and fiery mango salsa. The variety of colors in the mango salsa provides a large number of antioxidants that will boost your immune system. The sweet and sour Asian Cucumber salad is high in fiber and will help with digestion. Top off the meal with a sweet and crunchy Peach-Blueberry Crisp (again, using fresh, seasonal fruit). Then sit back and enjoy the fireworks.

Menu serves 4

ASIAN SALMON BURGERS WITH PICKLED CUCUMBERS

• 1 lb. wild Alaskan salmon fillet
• 2 green onions, finely chopped, whites only
• 1 garlic clove, minced
• 1/2 tsp. finely minced or grated ginger
• 1 tsp. toasted sesame oil
• 2 tsp. low-sodium soy sauce or tamari (wheat-free soy sauce)
• 1/2 cup nonfat plain Greek yogurt
• 1 tsp. wasabi paste or powder
• 4 leaves Bibb lettuce
• 4 whole wheat hamburger buns or dinner rolls

1. Make the cucumber salad about 30 minutes before making the salmon burgers. Thinly slice the cucumber on a mandolin (if you don’t have one, then slice as thin as possible with a sharp knife) and place in a bowl. Add enough rice wine vinegar to cover. Set aside and allow to marinate for at least 30 minutes.
2. Mix the Greek yogurt and wasabi paste together in a small bowl and set aside.
3. Remove the skin from the salmon and chop up the salmon into very small pieces. Place salmon in a large bowl and add green onions, sesame oil, soy sauce, garlic, and ginger. Mix well and form into 4 burgers.
4. Heat the BBQ to medium-high and oil the grates with canola oil. When hot, add the salmon patties. Cook 4 minutes and flip. Cook an additional 4 minutes. Remove to a plate.
5. Place bottom half of hamburger bun on a plate. Top with 1 large leaf of butter lettuce, a salmon burger and some of the pickled cucumbers; sprinkle with some sesame seeds. Place about 1-2 tbs. of the wasabi-yogurt mixture on the top half of the bun and place on top of burger.

MANGO SALSA

• 2 large mangos, peeled and chopped
• ½ sweet white onion, chopped
• 1 organic yellow bell pepper, minced
• ½-1 jalapeno pepper, seeds and ribs removed, then minced (for more
  heat, do not remove the ribs)
• Juice of 1 lime
• ½ cup fresh cilantro, chopped
• Salt and pepper to taste

1. Place all ingredients together in a bowl and taste. Add more lime juice, salt and pepper as needed.

PEACH- BLUEBERRY CRISP

• 2 peaches, pitted and chopped
• 4 cups fresh organic blueberries
• Zest of 1 lemon
• Juice of 1 lemon
• ¼ tsp. ground cinnamon
• ½  cup granola (I like to use Nature’s Path Organic hemp Plus Granola or Kashi Go Lean Crunch)
• 1 tsp. vanilla extract
• ½ cup nonfat plain Greek yogurt
• 2 tsp. agave nectar or honey

1. In a large mixing bowl, combine the peaches, blueberries, half of the lemon zest, the lemon juice and cinnamon. Spoon into 4 individual-sized ramekins. Cover each ramekin with aluminum foil and place on the bbq over medium heat. Cover the BBQ and cook 20 minutes or until the blueberries collapse and liquid is bubbling.
2. While the crisp is cooking, combine the rest of the lemon zest with the vanilla extract, Greek yogurt, and agave nectar. Set aside.
3. Remove the foil from the crisps and add 2 tbs. granola to the top of each ramekin. Cook an additional 5 minutes, uncovered. Remove the ramekins and top with a dollop of the yogurt mixture (the tart yogurt is a nice contrast to the sweet fruit).