Freedom of Choice by Elizabeth Brown. MS, RD

http://inklingsandyarns.com/wp-json/wp/v2/posts/1809 You have a right to eat a burger!

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We celebrate Independence Day to commemorate the signing of the Declaration of Independence in 1776, which sought to give the American colonies freedom from Great Britain. I love the U.S. and Great Britain, and I love the freedoms we have to live our lives as we see fit.

The Declaration of Independence proclaims that we are all endowed by our Creator with unalienable rights to life, liberty and the pursuit of happiness. I interpret these rights to mean that we are all born with the ability to make the best choices, including choices that improve our overall health and well-being. But with obesity and associated health care costs on the rise, it seems that our free will is not so “free” after all.

This weekend you will probably celebrate with loved ones while indulging on burgers, hot dogs, maybe a little macaroni and potato salad all washed down with some beer or a margarita. That doesn’t seem so bad. Or does it?

Just one serving of this Independence Day diet contains more calories than most people should eat in a day: 2,155 calories with half of the calories coming from fat: 115 grams of fat, 30 grams of saturated fat and less than 10 grams of fiber. You should have at least 14 grams of fiber for every 1,000 calories. Fiber helps push food through and out of the digestive tract. This heavy holiday meal might be hanging around for a few days, long after the celebrations have ended, potentially hindering your pursuit of anything.

Why not try a lighter version of some favorite foods? Instead of the multi-pack, high-fat burger, try a four ounce turkey and beef burger with mushrooms, olive tapenade and homemade barbeque sauce. As an alternative to potato salad that is destined to languish in your belly, try some sweet and tangy slaw. After that, enjoy six ounces of non-alcoholic strawberry margarita. All this for a grand total of 500 calories with 15 grams of fat, 4 grams of saturated fat, 10 grams of fiber and 10-50% of the Daily Value for every vitamin and mineral. Eat like this and the next day you’ll jump out of bed in pursuit of happiness once again.

Combine ingredients into four patties. Broil 4 inches from heat, or grill 4 minutes per side
Serve on whole grain buns with lettuce, tomatoes and onions or as part of a big vegetable salad.
Top with additional olive tapenade and barbeque sauce. Per 4 ounce burger with whole grain bun and fixins: 365 calories, 28g protein, 15g fat, 4g saturated fat, 6g fiber, 10-50% DV for every vitamin and mineral.

Chop everything or pulse in the processor to blend.
Great topping for grilled vegetables.

Bar-B-Q Sauce

Sauté vegetables and mango in olive oil. Add rest of ingredients. Bring to a boil on Med-high, Simmer Med-Low. 30 min. Throw in blender or food processor  . Store in a jar. Label & date & use with a week.
Perfect for adding to grilled chicken.

1/2 head green cabbage, shredded
1/2 head red cabbage, shredded
1 orange, peeled and cut into triangles (use some of the juice to cover apples and prevent browning)
2 red apples, julienned
1/2 cup Kefir or yogurt
4 dates, finely diced
1/4 cup dried cranberries or blueberries
1/4 cup chopped walnuts or almonds

Chop all vegetables. Use a blender to combine yogurt/ kefir with date. Toss dressing with cabbage & fruit. Top with cranberries and walnuts. Per 1 cup: 60 calories, 3g fiber, 42% DV vitamin C

Blend strawberries, lime juice and agave nectar in blender. Add a little water to help blend. Add ice to reach desired consistency. Garnish with fresh mint leaves. Per 6 ounces: 75 calories, 2g fiber, 47% DV vitamin C