Food Ideas For Your 4th of July Grilling Menu!

Independence Day. Beyond the patriotic meaning, it can also symbolize your freedom to eat some pretty incredible food, and the independence to break free from a sluggish metabolism. 

Metabolism affects every single aspect of your life, from your bones, hair, skin, nails, tendons and ligaments to your moods, immune system function, stress hormone production, cholesterol metabolism, libido, memory and cognition. Metabolism is the big-picture process of how your body takes things in and transforms them for energy, rebuilding and repairing. Your metabolism is the way your unique body adapts to your unique environment. It is what your body does with the food you eat. To do anything at all, your body must take in food and process it, extracting what it needs and eliminating what it doesn’t. Then it must use what it has extracted to do the work of repairing, rebuilding and replenishing you. There are many complex biochemical mechanisms by which this works and it’s happening inside you all the time. 

The word metabolism comes from the Greek word metabolismos, which means “to change.” The very concept is dynamic, not static. If your environment shifts (such as with dietary change or a toxic exposure, or from stress in your life, or because you need to lift something heavy or run fast, or you miss sleep, or even because the way you feel about your life changes), your metabolism will change so you can adapt. The metabolism is agile, and that’s good news for you, because that means you can learn how to manipulate your metabolism. When you change your metabolism, you can potentially change almost anything about how your body works. All you have to do is listen to what your body is telling you, and then supply your body with strategic micronutrients—the ones it needs to accomplish the necessary work.

Food is the cornerstone of your metabolism—so embrace it! The mouthwatering recipes in this Haylie’s Greatest Grilling Recipes Guide are not only metabolism-friendly, but many are Phase 3 recipes that you can enjoy during your 4th of July festivities. Dive into any one of them and start grilling your way to a Fast Metabolism! 

Here are a couple of Phase 3 Recipes perfect for your 4th celebration to get you started. Click the guide for more!


Phase 1, 2, 3 | Serves 4
Prep time: 15 minutes | (then marinate overnight)


1 pound lean beef sirloin, well-trimmed, cut into 1-inch pieces
1/4 cup tamari
1/4 cup fresh lime juice
1 tablespoon ground cumin
Freshly ground black pepper
1 red onion, cut into 16 wedges
16 small whole mushrooms


  1. Combine the first four ingredients in a bowl.

  2. Season generously with pepper.

  3. Cover and refrigerate overnight.

  4. If you’re using wooden skewers, soak them for 20 minutes before you grill (you’ll need about 8 skewers).

  5. Preheat the grill or broiler to medium-high heat.

  6. Thread beef, onions and mushrooms onto skewers.

  7. Grill or broil, turning occasionally, about 6 minutes for medium-rare.



Phase 3 | Serves 8
Prep time: 20 minutes | Total time: 6 to 24 hours


2 pounds beef flank steak, trimmed of fat
1/3 cup fresh lemon juice
1/4 cup plus 2 tablespoons Dijon-style mustard, divided
3 tablespoons coconut aminos or tamari
2/3 cup safflower mayonnaise
2 green onions, finely chopped
4 teaspoons prepared horseradish (or more, to taste)


  1. Score the steak on both sides with a sharp knife, making shallow diagonal cuts 1 inch apart in a diamond pattern. Place steak in a gallon-size plastic bag set in a shallow dish.

  2. In a measuring cup or small bowl, combine the lemon juice, 1/4 cup of the mustard, and the coconut aminos or tamari. Pour this over the steak. Seal the bag and marinate in the refrigerator for 6 to 24 hours, turning the bag occasionally.

  3. Make the sauce: In a small bowl, combine the remaining mustard, safflower mayo, green onion, and horseradish. Cover and refrigerate. Remove from the refrigerator about 30 minutes before serving.

  4. Preheat a broiler pan 3 to 4 inches from the heat. Remove the steak from the marinade, and lay it on the preheated pan. Broil 12 to 14 minutes for medium doneness, turning once halfway through broiling (you could also grill the steak for the same amount of time). Let the steak rest for 5 to 10 minutes to reabsorb its juices, before slicing it across the grain. Serve with the sauce.