Happy Independence Day

July 4 marks the anniversary of when Congress, comprised of delegates from the United States' original 13 colonies, signed the Declaration of Independence on July 4, 1776. This document declared the nation's independence from Great Britain. Independence Day is one of the oldest federal holidays and is widely celebrated in the United States. We typically associate fireworks with the 4^th of July, which started in Philadelphia during the first annual celebration of Independence Day. 13 canons were fired for the original 13 colonies and the tradition was born. Many celebrate the 4th of July with social gatherings/picnics/barbeques. This issue of the newsletter is dedicated to healthy recipes you can bring to your 4^th of July gathering or enjoy at home. Stay safe and have a happy holiday!

Watermelon, Blueberry and Feta Salad

Ingredients:

5 lb Seedless Watermelon

8 oz blueberries

2 medium sized crisp apples

1/2 cup crumbled or cubed feta

1/3 cup chopped fresh mint

Juice of 1 lemon about 2-3 Tbsp

1 Tbsp Red Wine Vinegar

1 Tbsp Honey

Instructions:

1. Begin by preparing the fruit.
2. Chop up the watermelon into 1-inch cubes and place it into a large bowl.
3. Rinse and dry the blueberries and add to the watermelon.
4. Peel and core apple, chop into small cubes or pieces (about 1/2 inch).
5. Add chopped fresh mint.
6. In a small bowl, whisk together lemon juice, red wine vinegar, and honey.
7. Pour over top of the salad and toss together to make sure the fruit is evenly coated. Top with feta to serve

Healthy 7-layer Dip

Ingredients:

1 can of refried beans

1 (4-ounce) can diced green chiles

1/2 teaspoon garlic powder

1/2 teaspoon cumin

1 teaspoon sea salt, divided

1/4 teaspoon ground black pepper

1/2 cup grated Monterey Jack or Colby Jack cheese

2 avocados

juice of 1 lime

1 1/2 cups nonfat plain Greek yogurt

1 tablespoon Tajin seasoning

1 cup of cherry tomatoes, diced

1/4 cup chopped cilantro

Instructions:

1. Place the can of refried beans, diced green chiles, garlic powder, cumin, 1/2teaspoon sea salt, and black pepper in a small saucepan over medium heat.
2. Stir till combined and heat for 3 minutes till warmed.
3. Spoon the refried beans into a 9x11 glass pan.
4. Sprinkle the grated cheese on top of the refried beans in an even layer.
5. Mash the avocados in a bowl, add the remaining sea salt and lime juice, and stir till combined.
6. Spoon the mashed avocado over the cheese and spread it into a single layer.
7. Combine the yogurt and Tajin seasoning and stir till thoroughly combined.
8. Spoon the yogurt mixture over the avocado and smooth into a single layer.
9. Top the dip with the diced tomatoes and cilantro. Serve with blue corn tortilla chips

Healthy Fruit Dessert Pizza

For the Crust:

3 cups soft pitted dates

2 cups whole almonds

1 cup unsweetened shredded coconut

1/2 cup unsweetened cocoa powder

1/4 cup honey

1/4 cup almond butter (or peanut butter)

For the Middle:

2 1/2 cups vanilla Greek yogurt

For the Toppings:

strawberries, blueberries, blackberries, raspberries

Instructions:

1. Either oil a circular pizza pan (standard size) or line with parchment paper and set aside.
2. In a food processor, process the dates, almonds, coconut, and cocoa powder until broken down completely.  Add the honey and almond butter and process until it comes together and forms a ball.
3. Form the mixture into a ball. Using slightly wet hands, press the mixture onto the pizza pan.  Use a rolling pin or your hands to press the mixture to the edges of the pan. Work the mixture so it is evenly distributed all the way to the edge of the pan.
4. Put the crust in the freezer for 10 minutes.
5. Use a spatula to spread the Greek yogurt on the crust.
6. Top the crust with your fruit in a circular pattern and chill until ready to serve.  A pizza cutter works well for slicing when you are ready to serve.

Author

Dawn Wolak, MSN, APRN, ANP-C Dawn Wolak joins our team as Dr. Mathews' Nurse Practitioner. She attended Clemson University where she attained her bachelor's degree in Nursing. She went on to attend the Medical University of South Carolina where she underwent rigorous medical training to obtain her master’s degree in Nursing and become certified as an Adult Nurse Practitioner. Afterwards, she underwent additional training with Dr. Mathews to become an expert in endocrine disorders. She works closely with the Palmetto Endocrine team to provide consistent, informed care for our patients at all times.