We are about one week shy of a big anniversary… don’t worry, you didn’t forget your parents’! America’s 250 Anniversary occurs this July Fourth, and will involve significant celebrations across the country, including the burial of a time capsule, block parties, concerts, volunteer service, and more.
250 years ago, many Indigenous communities and early settlers relied heavily on seasonal, local, and homegrown or harvested foods. The Latin American Heritage Diet reflects the diets of the Indigenous peoples of the Americas and the cultural food exchange with Spanish, Portuguese and African peoples. Nowadays, with more food options than ever before, returning to the old ways of eating helps us stay healthy and happy. While we eat differently than we did 250 years ago, we owe a lot of our meal inspiration and ingredient cultivation to our forebearers; why not make this July Fourth steeped in healthy traditions? If you’re looking to complement family food traditions with satisfying and festive sweets that are fun, nourishing and rooted in traditional diets, read on.
Refreshing Drinks
There are lots of refreshing and hydrating drinks inspired by heritage diets to enjoy this Fourth. Prickly Pear Agua Fresca and Tamarind Agua Fresca from the Latin American Heritage Diet effortlessly balance tangy and sweet flavors. If you’re looking for a fun fruity drink, freeze this Mediterranean-inspired Watermelon Granita for only 2-3 hours, then enjoy sipping on it like a slushy. The African Heritage Diet suggests adding some fruit juice into your life, and this Orange, Carrot, and Ginger juice will hit the spot on that (hopefully) sunny July day!
Fresh, Fruit-Heavy Desserts
Most heritage diets involve eating fruit for dessert. Drinks aren’t the only refreshing option at the table, and grilling doesn’t have to only be for savory courses; try this Passion Fruit and Guava Sorbet, or Grilled Pineapple with Strawberries and Mint; tropical fruits like passion fruit, guava and pineapple are the epitome of refreshing with their high water content, and are rich in vitamins. If you’re an avocado-lover and are looking for something a little more filling, try this Avocado Sorbet. If you prefer a good ol’ fruit salad, make an Avocado, Fruit, and Citrus Bowl, with a simple and bright Fruit Salad Dressing with Extra Virgin Olive Oil to go with it. For a deliciously coconutty fruit salad from West Africa, enjoy a Mango and Papaya After-Chop. Craving ice cream? Try this easy Strawberry Banana Soft Serve, made with frozen bananas, strawberries, and tofu (you could also swap out the strawberries for blueberries and then blend tofu with banana for a red, white and blue parfait!)
Whole Grain Baking
If baking is more of your forte, we have plenty of options for you! Whole grains contain fiber, protein, and many essential nutrients. Fortunately, when whole grains are milled into flour, the flour still contains the same nutrients. Make note when you’re purchasing wheat flour, however, that it is labelled “whole wheat flour”, because this differs from “all-purpose flour”, which is refined by removing the bran and germ from the grain. To help you locate true whole grains, look for the Whole Grains Stamp! We have to suggest this Whole Grain Berry Cake, with its red, white and blue colors perfectly on theme for the occasion. Similarly, this sweet Whole Wheat Flatbread with Blackberries and Ricotta can easily be as delicious with blueberries and strawberries for the right color-scheme. These Lemon Bars with Tahini Cookie Crust are bright, tangy and sure to satisfy a sweet tooth. For a simple, light, yet delicious dessert, go for this EVOO Cake.
However you choose to eat your way through Independence Day, and other summertime gatherings, remember that enjoying meals with others are important foundations to healthy diets (and healthy lives) across the world, past and present.
☑ Reviewed by a Registered Dietitian, as are all Oldways’ content and messaging
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