Healthy 4th of July Recipes

Black Bean-Smothered Sweet Potatoes

• 2 medium sweet potatoes
• 1 15-ounce can black beans, rinsed
• 1 medium tomato, diced
• 2 teaspoons extra-virgin olive oil
• ½ teaspoon ground cumin
• ½ teaspoon ground coriander
• ¼ teaspoon salt
• 2 table spoons reduced-fat sour cream
• 2 tablespoons chopped fresh cilantro

• Prick sweet potatoes with a fork in several places. If cooking time is constraint, microwave potato on High approximately 12 to 15 minutes, or until tender all the way to the center. If you prefer an oven baked potato, place sweet potato in a baking dish and bake at 425°F for about an hour or until tender all the way to the center.
• While potato cooks, combine beans, tomato, oil, cumin, coriander, and salt in a medium microwave-safe bowl; microwave on High approximately 2 to 3 minutes, or until just heated through. If the microwave is occupied or you prefer stove-cooked meals, heat ingredients in a small saucepan over medium heat.
• Remove sweet potatoes and allow to cool. When just cook enough to handle, slash each sweet potato lengthwise, press open to make a well in the center and spoon the bean mixture into the well. Top each with a dollop of sour cream and a sprinkle of cilantro

Grilled Corn with Cheese and Lime

• 8 ears corn, shucked
• 1 tablespoon olive oil
• Kosher salt
• ½ cup crumbled queso fresco (fresh Mexican cheese) or Feta
• ¼ teaspoon cayenne pepper
• 2 limes, cut into wedges

• Heat grill to medium-high. Brush the corn with the olive and sprinkle with ½ teaspoon salt. Grill, turning often, until tender and charred, 5-7 minutes.
• Sprinkle the corn with the cheese and cayenne. Serve with the lime wedges.

Grilled Mediterranean Vegetables

• 2 cups couscous
• 6 zucchini and/or yellow squash (about 2 ½ pounds total), sliced ¼ inch thick
• 1 large eggplant (about 1 pound), sliced ¼ inch thick
• 1 quart cherry tomatoes (preferable on the vine)
• 2 bunched scallions, trimmed
• ½ cup olive oil
• Kosher salt and black pepper
• Spiced Chili Oil or store-bought harissa (North African chili sauce, found in the international aisle)

• Prepare the couscous according to the package directions. Meanwhile, heat grill to medium. In a large bowl, toss the zucchini, squash, eggplant, tomatoes, and scallions with the olive oil, 1 teaspoon salt, and ½ teaspoon pepper.
• Working in batches if necessary, grill the vegetables, covered, turning occasionally, until tender, 4 to 6 minutes for the eggplant and squash and 1 to 2 minutes for the tomatoes and scallions. Serve with the couscous and Spiced Chili Oil for drizzling.

Watermelon Fruit Pizza

• ½ cup low-fat plain yogurt
• ¼ teaspoon vanilla extract
• 2 large round slices watermelon (about 1 inch thick), cut from the center of the melon
• 2/3 cup sliced strawberries
• ½ cup halved blackberries
• 2 tablespoons torn fresh mint leaves

• Combine yogurt, honey and vanilla in a small bowl
• Spread ¼ cup yogurt mixture over each slice of watermelon. Cut each slice into 8 wedges. Top with strawberries, blackberries and mint