Celebrate good health this Fourth of July

Better Nutrition (1989-90), July, 1989

Celebrate Good Health This Fourth of July

Summer is a great time to lose weight because foods are light, fruits and vegetables are at their prime and the weather provides no excuses for avoiding exercise. Mary Roegge, chef at Southwind Health Resort in Cartersville, Ga. has a few recommendations when it comes to preparing satisfying but healthful summer meals:

* When selecting fresh peaches, look for firm but well-colored fruit. They should be in their prime in July. Avoid green peaches, since they will not ripen once plucked. Although they will soften, they lack a good flavor.

* Fresh mint is bountiful in the warm weather. Look for bright green, unbruised leaves.

* If additional liquid is desired for the soup recipe below, try adding some exotic fruit juices for a different flavor. I often use pineapple juice, but your local health food store will stock everything from guava to papaya.

* Buy avocados slightly underripe. They should be almost firm when pressure is applied. Avocados ripen quickly at room temperature, and placing them in a brown paper bag hastens the process.

* If you just use half the avocado, do not discard the seed. Store the unused portion tightly wrapped with the seed intact.

* If you don't have the time to prepare the curry dressing, a low-calorie vinaigrette goes nicely with the avocados and tomatoes. Try it with some fresh basil, too.

* Dip the avocado slivers in a citrus juice or lemon juice to avoid discoloration.

* Get the best results from barbecuing by bringing all the ingredients to be grilled to 70 [degrees]. Don't baste the chicken until the last 15 minutes of cooking time; otherwise the spices will overcook and lose their distinctive flavor.

* A sure test for checking corn on the cob for freshness is to puncture a kernel with a sharp object. Ripe corn will spurt "milk" if pressed; underripe corn will contain a watery liquid, and overripe corn will have tough kernels.

* Store fresh corn in its husks in the refrigerator. Use as soon as possible.

Leftover corn can be shucked and used in a variety of ways. Try adding cooked corn to your muffin batter, or in a tossed salad.

Before grilling corn on the grill always pull back husks and remove silk; then pull husks back up and soak in water for 10 minutes. This keeps the corn moist and prevents the ears from burning.

* Try choosing other diet puddings for a change in the Fudge Ripple recipe. Butterscotch and pistachio make delicious alternatives.

Curried Avocado

16 1/4-inch slices from ripe,

peeled avocado 16 1/4-inch slices tomato 8 tsp curry dressing

Arrange the avocado and tomato slices on four salad plates. Top each portion with 2 tsp curry dressing.

Curry Dressing

3 Tbsp low-fat cottage cheese

Curry powder to taste

Season the cottage cheese with the curry. Puree until very smooth in a food processor or blender.

Minted Peach Soup

4 ripe peaches, peeled and

pitted 1 cup orange juice,

unsweetened 10-12 mint leaves

Puree peach and juice in food processor. Garnish with mint sprigs. Serve chilled.

Barbecued Chicken

4 3 1/2-oz chicken breasts 1/2 cup low-sodium catsup 1/4 tsp lemon rind, grated 2 Tbsp lemon juice 2 Tbsp cider vinegar 2 tsp worcestershire sauce 1 Tbsp diet brown sugar 1 tsp paprika 1/2 tsp prepared mustard 1 clove garlic, minced

Dash pepper

Trim excess fat from chicken. Place in a baking dish and set aside. Combine remaining ingredients in a small saucepan and bring to a boil. Cover, reduce heat, and simmer 20 minutes. Remove from heat and cool slightly. Pour barbecue sauce over chicken. Cover and marinate overnight, refrigerated, turning chicken occasionally. Remove chicken from sauce the next day, reserving sauce. Place chicken, bone side down, on a grill over medium coals. Grill 45 minutes to an hour turning and basting with sauce during the last 15 minutes.

Corn on the Cob

4 ears fresh corn

Pull husks away from corn but do not tear off. Remove silk and replace husks. If necessary, tie husks in place. Place on preheated barbecue grill. Cook, turning occasionally until husks are charred and corn is cooked through, about 15-20 minutes. Serve with 1 Tbsp diet margarine.

Fudge Ripple

2 cups vanilla ice milk 8 Tbsp prepared diet

chocolate pudding

Scoop 4 Tbsp ice milk into bottom of sundae glass. Top with 1 Tbsp pudding. Top pudding with additional 1/4 cup ice milk and spoon remaining 1 Tbsp pudding over. Repeat procedure for the three remaining portions.