Seeking out food from your local farmers is a patriotic thing to do. Fresh fruits and vegetables connect us in a literal and visceral way to our land, and buying them is good for our local farmers and local economy. And they taste great, and are good for you, too.
So this year, declare your independence from high-fat, high-sugar crackers, chips, dips, cookies, and other processed foods. Swap them out for low-calorie, high-nutrition fruits and vegetables from local farms, and this will be your best Fourth ever!
From cool drinks to grilled vegetable side dishes to grilled peaches for desert, here are four ways to add fresh local foods to your celebration.
1 cup sugar
1 cup water
1 cup fresh mint leaves, coarsely chopped
Mint sprigs for garnishing
- Make simple syrup by dissolving the sugar in the water in a saucepan over medium heat.
- Turn the heat off and stir in the chopped mint leaves. Let sit for a couple of minutes. When the mixture is cool, strain the mint leaves out.
- Add two to four tablespoons (to taste) of the mint syrup to a glass of sparkling water. Add a mint sprig as a garnish.
Mint is an all-time favorite for keeping cool in the summer, but chamomile, or lemon verbena, or any herb that strikes your fancy will also work in this recipe. Double it if you’re expecting a crowd.
3 sweet peppers, halved
8 oz mozzarella cheese (sliced)
1 large tomato, chopped
6 sprigs basil
Salt and pepper to taste
- Cut each pepper in half and remove seeds. Fill each pepper with the chopped tomato, and drizzle olive oil over the top of the tomatoes.
- Add a slice of mozzarella on top of the tomatoes, and then add a dash of salt and pepper and a sprig of basil.
- Place the filled pepper halves on a hot grill, but not directly over the flame. Cover and grill for about 30 minutes, or until the pepper is soft.
Use red, yellow, or green bell peppers, or Italian or Hungarian sweet peppers.
1 cup fresh parsley, removed from the stems
1 cup pecans (you can substitute walnuts or pine nuts)
¼ cup hard cheese such as romano, grated
¼ cup olive oil
1 clove garlic, minced
Salt, to taste
1 to 2 pounds small new potatoes (or large potatoes cut into chunks)
- To make the parsley pesto, put all the ingredients, except the potatoes, into a food processor and blend until well mixed.
- In a large mixing bowl, toss the potatoes with the pesto.
- Place the potatoes on a piece of foil on a hot grill, away from the direct flame. Cover the grill and cook until tender, about 30 to 45 minutes, depending on the size of the potatoes. When you can easily pierce them with a fork, they’re done.
Herb pesto is quick and easy to make in a food processor. Make a double batch, and use the extra on crackers or sandwiches.
1 cup tart cherries, pitted
½ cup honey
- Cut the peaches in half and remove the pits. Coat the peaches in olive oil. If you have a citrus-infused olive oil, that is particularly nice!
- Fill each peach half with some cherries, and drizzle with honey.
- Place the peaches on the medium-hot grill for 10 to 15 minutes, or until soft.
While the grill is still hot, make this quick, easy, and delicious dessert. If you have a big group, slice up some local watermelons, muskmelons, and honeydew melons on the dessert table alongside these peaches.