4 Recipes for the 4th

The Diet ID team is excited to share four traditional Independence Day recipes to help celebrate and honor the holiday without disrupting your healthy lifestyle. We encourage you to give these delicious and nutritious recipes a try this summer.

Black Rice Burger

Coleslaw with Apple Vinaigrette

Potato Salad with a Twist

Watermelon Checkerboard Salad

While store-bought "burger-like" veggie burgers are fine, this scrumptious burger has REAL ingredients -- whole grain rice, lentils, veggies, and more. Vegan, nut-free, and gluten-free, this burger is chewy, savory, and satisfying. Perfection!

Instructions

• Heat a shallow medium pan over medium-high heat. When very hot, add the 2 cups of diced eggplant and 1 Tbsp of the olive oil and cook, stirring frequently, until tender for 12-15 minutes. Transfer to a bowl and set aside.

• Meanwhile, place ½ cup dry black rice in 1¾ cups boiling water and cook uncovered, until water has evaporated (about 20 minutes). Transfer to a bowl and set aside to cool.

• Place the rolled oats in the bowl of a small food processor and grind until medium fine (it shouldn't be a powder) and set aside.

• Place the canned (or cooked) lentils (make sure they are well rinsed and drained and they are well packed in that cup!) in food processor and grind, scraping the sides to form a paste.

• Add the remaining 1 Tbsp of olive oil and grind again until smooth. Transfer to a bowl and set aside.

• Place the cooked eggplant, ground oats, and pureed lentils in a medium bowl and stir gently with a spoon. Add tomato paste, dijon mustard, onion powder, garlic powder and salt and stir again. Add the cooked black rice last and, using your hands, "dig in" and work the mixture so that it forms a ball. Form into 4 equal patties (I like to use a big ice-cream scooper to make them more regular & compact and finish forming the patty with my hands). You can refrigerate or freeze at this point until ready to grill.

• When ready to grill, drizzle a little olive oil in a large non-stick skillet and heat over high heat. When the pan is very hot, place the patties on the pan and cook for 2-3 minutes on each side.

Optional: Use a pastry brush to coat each patty with low sugar BBQ sauce (if using) on both sides (about 1 Tbsp per patty) and serve on soft whole grain buns (or gluten-free variety) with garnishes!

This simple nutrient-filled slaw brings the flavor of fresh crisp cabbage and tart green apple together. The chopped walnuts give it the perfect final touch!

Instructions

Mix all the dressing ingredients in a small bowl. Gently toss the remaining ingredients with the dressing in a serving bowl.

Traditional creamy potato salads are okay, but you might find that you (and your guests/family) actually like this delectably tangy version better, which is a win-win because it's far more nutritious.

Instructions

• Scrub the potatoes and slice into bite-sized chunks (skin on). Boil or steam until fork-tender, about 8 minutes (after 5 minutes, test a potato every minute, as you don't want to overcook!). Drain, submerge in cold water, and set aside. Change the water a few times as it gets warm, until potatoes are cooled. (TIP -- place potatoes in a colander fit into a larger bowl for easy water changes.)

• Meanwhile, chop the veggies and make the dressing. For the dressing, whisk all ingredients together in a small mixing bowl.

• Toss together the cooled potatoes, veggies, and dressing and serve.

This salad is as refreshing as it is beautiful. This recipe calls for watermelon and cucumber, but you can vary it up with feta cheese or tofu, honeydew and/or cantaloupe!

Instructions:

Arrange cubes of watermelon and cucumber on a platter in a checkerboard pattern or pattern of your choice. Finish later with a squirt lime juice, chopped fresh mint, and a pinch of salt.