Create your own fireworks: celebrate the fourth of July with vibrant summer fruits and vegetables. These recipes will treat your palate to an explosion of tastes—especially the finale: this glorious red, white and blueberry dessert

Better Nutrition, July, 2005 by Greg Wenger

red, white and blueberry bonanza

Serves 4

1 pint (16 oz.) strawberries, washed, hulled and sliced
1/2 cup honey
1 pint (16 oz.) blueberries, rinsed and dried
1 pint (16 oz.) lowfat vanilla yogurt
4 sprigs mint

1. Gently stir together strawberries and 1/4 cup honey in bowl.
Combine blueberries and remaining honey in separate bowl.

2. Spoon 2 Tbs. yogurt into 4 glass dessert dishes. Top with thin
layer of honeyed strawberries. Spread 2 Tbs. yogurt over strawberries,
then add thin layer of honeyed blueberries. Repeat
layering with yogurt, strawberries and blueberries. Chill until
ready to serve. Garnish with mint sprigs.

PER SERVING: 399 CAL; 7G PROT; 7G TOTAL FAT (4G SAT. FAT); 82G CARB; 2MG CHOL; 106MG SOD; 7G FIBER; 70G SUGARS

chef's tip

To make honey easier to stir into fruit, heat it in the microwave 15 to 20 seconds until warm (but not hot) and runny.

fresh corn salad

Serves 8

Microwaving com in the husk keeps
the kernels tender and juicy--perfect for
fresh chopped salads.

4 ears corn, husks on
1 bunch green onions, sliced (1/2 cup)
1/2 cup diced green pepper
1/2 cup diced cucumber
1/2 cup diced roasted red peppers
1/2 cup mayonnaise
2 Tbs. Dijon-style mustard
1 tsp. chopped fresh thyme
1/2 tsp. Worcestershire sauce
1/2 tsp. salt

1. Cook corn in microwave on high 6
minutes. Turn cobs, and cook 4 minutes
more, or until kernels are steaming and
tender. Cool; remove husks and silk.
Cut kernels from ears with serrated knife.

2. Toss corn and remaining vegetables in
large bowl. Whisk together mayonnaise,
mustard, thyme, Worcestershire sauce
and salt in small bowl. Pour dressing
over corn mixture, and toss well. Chill
at least 2 hours before serving.

PER SERVING: 101 CAL; 2G PROT; 5.5G TOTAL FAT (1G SAT. FAT); 13G CARB; 4MG CHOL; 389MG SOD; 1.SG FIBER; 3G SUGARS

grilled pork tenderloin

Serves 4

1/2 cup soy sauce
1/2 cup water
1 Tbs. chopped garlic
1 medium-sized onion, sliced
1/4 cup lemon juice
1 1/2 lb. pork tenderloin, trimmed

1. Combine soy sauce, water, garlic,
onion and lemon juice in gallon-sized
sealable plastic bag. Place tenderloin in
bag, seal and shake to coat meat with
marinade. Chill 2 hours or overnight to
allow pork to marinate in sauce.

2. Heat grill to medium-high heat.
Remove pork from marinade, and grill
15 to 20 minutes, turning frequently, or
until meat thermometer reads 145F.
Transfer to serving plate, and let rest
5 minutes before slicing.

PER SERVING: 378 CAL; 53G PROT; 14G TOTAL FAT (SG SAT. FAT); 8G CARB; 160MG CHOL; 1173MG SOD; 1G FIBER; 2G SUGARS

all-american
vegetable kabobs

Serves 4

8 6-inch wooden skewers
1 large eggplant, unpeeled,
  cut into 24 large cubes
16 grape tomatoes
16 bocconcini (bite-sized mozzarella balls) 2 Tbs. olive oil
2 Tbs. lemon juice
1 Tbs. chopped fresh thyme
1 Tbs. chopped fresh chives
1/2 tsp. salt
1/4 tsp. black pepper

1. Soak skewers in water 1/2 hour to
prevent burning. Heat grill to medium.

2. Thread 1 eggplant cube, 1 tomato and
1 mozzarella ball onto skewer. Repeat,
ending with a third eggplant cube.
Repeat with remaining skewers.

3. Combine olive oil, lemon juice, thyme,
chives, salt, and pepper in small bowl.

4. Brush kabobs with olive oil mixture.
Grill 3 minutes, turn, baste again and
grill 3 minutes more, or until mozzarella
begins to soften, but not melt. Transfer to
plates, brush with olive oil mixture, serve.

PER SERVING: 121 CAL; 10G PROT; 7G TOTAL FAT (1G SAT. FAT); 5G GARB; 5MG CHOL; 506MG SOD; 2G FIBER; 1G SUGARS

bow tie pasta primavera

Serves 8

dressing

2 Tbs. olive oil
1 Tbs. red wine vinegar
2 Tbs. minced garlic
2 Tbs. chopped fresh basil
1 Tbs. chopped fresh oregano
1 Tbs. chopped fresh rosemary
1 tsp. salt
1/2 tsp. ground black pepper

salad

3 cups cooked bow-tie pasta
1 medium-sized tomato, diced
1 small red onion, diced (1/2 cup)
1 cup small broccoli florets
1 cup cauliflower florets
1/2 cup grated carrots
1/2 cup diced celery

1. Whisk together olive oil and vinegar
in large salad bowl. Stir in garlic, basil,
oregano, rosemary, salt and pepper.

2. Add cooked pasta, tomatoes, onions,
broccoli, cauliflower, carrots and celery
to bowl. Toss gently to coat ingredients
with dressing. Cover with plastic wrap,
and chill at least 2 hours before serving.

PER SERVING: 200 CAL; 6G PROT; 4G TOTAL FAT (0.6G SAT. FAT); 35G CARB; 0MG CHOL; 313MG SOD; 3G FIBER; 1G SUGARS

chef's tips

fresh corn

To cut corn off the cob but keep kernels from flying all over the counter, set the ear on the center tube of a Bundt pan. The sliced-off kernels will fall directly into the pan.

grilled pork

Test pork for doneness by pricking the thickest part of the tenderloin. If the juices run clear (not cloudy), the meat is ready to come off the grill. Because the marinade has been in contact with raw meat, do not use it for a sauce.

pasta salad

Cold pasta salads are fun, easy--and you can use any veggies you like. Substitute asparagus for broccoli, white onions for red, parsnips for carrots whatever!