Remember to eat healthy while enjoying July 4th

Compiled by Denise Swogetinsky

Kemper Messenger

We have a big holiday coming up.

The Fourth of July is a time of good food, family, friends, and fellowship. On these occasions, we all tend to eat too much and not worry about the carbs. Well, this year, make sure you have some low carb options.

Have a vegetable tray with ranch dip. Have zucchini chips with dip available. Have a fresh fruit tray out. Have a cheese tray out. Grill vegetables along with your meats. Do broccoli or cauliflower salads instead of potato salad. Have understand or Splenda tea, water, flavored water, zero Gatorade or powered available to drink. Just remember that planning and moderation make a healthy lifestyle possible.

Low Carb Grilled Vegetables

1 red bell pepper (deseeded and sliced)

1 eggplant (medium, sliced and quartered)

1 orange bell pepper (deseeded and sliced)

2 portabella mushrooms (sliced)

6 ounces asparagus stalks (woody ends trimmed)

2 zucchini (sliced)

1 summer squash (sliced)

4 tablespoons olive oil

salt

black pepper

4 ounces mini mozzarella balls (optional)

Preheat the grill to high. Add the prepared vegetables to a large bowl, add some olive oil, and season well with salt and pepper. Cook the veggies on a preheated grill set to high, turning as required. Transfer the vegetables to a serving platter, and add the sliced mozzarella balls (if using). Season with black pepper, and serve.

Low Carb Grilled

Stuffed Summer Squash

4 teaspoons extra-virgin olive oil (divided)

1 green bell pepper (diced)

1/2 cup chopped onion

1/2 teaspoon salt (divided, plus more to taste)

1/4 teaspoon freshly ground pepper

1 cup cherry tomatoes (quartered)

1/4 cup chopped basil (or cilantro)

4 yellow summer squash (medium)

4 ounces sharp Cheddar shredded cheese

Preheat grill for indirect heat on one side. For gas grill with two burners, use only one burner on high. For three burner grill use two on medium- high. For charcoal grill, when coals are ready rake them to one side.

While grill heats, heat two teaspoons oil in a medium skillet over medium-high heat. Add pepper, onion, ¼ teaspoon salt and pepper and cook, stirring often until the vegetables are softened and starting to brown, about 5 minutes. Remove the skillet from the heat and stir in tomatoes and basil or cilantro.

While the vegetables are cooking, prepare the squash. Cut squash in half lengthwise. Hollow them out slightly using a Parisian scoop, a teaspoon or apple corer. Brush the remaining 2 teaspoons oil over the squash. Sprinkle the remaining ½ teaspoon salt over the squash.

The grill should be about 350 degrees F. inside with the lid closed. Grill squash cut-side-down on the hot side of the grill until starting to soften and they have grill marks, 5 to 8 minutes. Flip them over onto the other side of the grill without heat under them, so they are cut-side up. Divide the filling among them. Top with the cheddar, dividing evenly. Cover the grill and let cook until the squash is completely tender and the cheese is melted, about 15 to 18 minutes. Season with more salt if desired.

Low Carb Cucumber Bites

8 ounces cream cheese (softened)

1 tablespoon bell pepper (finely chopped)

1 tablespoon onion (finely chopped)

1 tablespoon chives (finely chopped)

1 teaspoon dill weed

2 cucumbers

In a mixing bowl, combine cream cheese, pepper, chives, dill weed and onions. Mix well and set aside. Cut the cucumbers lengthwise, remove the seeds and fill each cucumber half with your mixture. Then cut again in 1" chunks.

Low Carb Crispy Cheese Balls

1/2 cup shredded cheddar cheese

1/4 cup shredded mozzarella

1/4 cup shredded Parmesan

1 egg

1/4 cup almond flour

1/2 teaspoon baking powder

Preheat the oven to 400F.

Add the eggs to a large bowl and whisk until lightly beaten. Add the remaining ingredients and mix well. Divide the mixture into 8 sections, roll each section into a ball and place it on a baking sheet lined with baking parchment or a silicone mat. Bake for 10-12 minutes until golden brown