What to Eat: 4th Of July Edition (2019)

Happy 4th of July! I never take our freedoms for granted, and in the Land of the Free, we LOVE to grub. This year it falls on Phase 2 – so here are some BBQ-inspired recipes for your Independence Day cookout.

    Buffalo Chicken Skewers

    Phase 2 | Serves 8
    Prep time: 30 minutes | Total time: 1 hour 30 minutes to overnight


    For the marinade:
    1/3 cup hot sauce (like Frank's or Tabasco)
    2 tablespoons birch xylitol
    1 tablespoon arrowroot
    1 tablespoon fresh lime juice
    1 teaspoon garlic powder
    1/2 teaspoon onion powder
    1/2 teaspoon ground cumin
    1/2 teaspoon smoked paprika
    1/2 teaspoon sea salt
    1/4 teaspoon pepper

    2 pounds boneless, skinless chicken breasts, cut lengthwise into strips
    4 limes, cut in half crosswise
    Chopped green onion
    1 pound celery, cut into sticks
    3 large cucumbers, cut into sticks 


    1. In a small bowl or measuring cup, whisk together all of the marinade ingredients. Pour half the marinade mixture into a large ziplock bag or a deep dish. Add the chicken and stir to coat. Marinate in the fridge for 1 to 2 hours or overnight. Reserve the remaining sauce for glazing the chicken.
    2. Preheat the grill to medium-high heat.
    3. Thread the chicken onto 16 skewers (if using bamboo skewers, soak them in water for 10 minutes first, to prevent burning). Thread the limes onto skewers, too.
    4. Place the skewers on grill and grill for 3 minutes per side, or until the chicken is fully cooked and the limes have begun to char. Remove the skewers from the grill, and brush the remaining marinade onto the chicken.
    5. Sprinkle the skewers with chopped green onion. Serve with the celery and cucumber sticks, with the grilled lime halves for squeezing.

    Rhubarb BBQ Sauce

    Phase 2 and Phase 3 | Makes 1 1/2 cups
    Prep time: 10 minutes | Total time: 20 minutes


    8 ounces (about 3 stalks) rhubarb, sliced

    1/2 cup chopped onion

    1 clove garlic, chopped

    1/4 cup jarred roasted red peppers, drained

    3 tablespoons xylitol

    2 tablespoons apple cider vinegar

    1 teaspoon fresh lemon juice

    1 teaspoon Dijon mustard

    1/2 teaspoon cumin

    1/2 teaspoon chipotle powder

    1/2 teaspoon smoked paprika

    Pinch of sea salt 


    In a medium saucepan, combine the rhubarb, onion, and garlic. Cook over medium heat, stirring occasionally, until the onion softens, about 5 minutes. Stir in the remaining ingredients, reduce the heat to medium-low, and simmer uncovered until the rhubarb is soft enough to mash with the back of a spoon, about 10 minutes. Puree the sauce in a blender (or use a stick blender to puree it right in the pot). 

    For Rhubarb-Q Chicken:

    Rhubarb BBQ Sauce

    1 pound boneless, skinless chicken breasts

    Sea salt and freshly ground black pepper 


    1. Preheat a grill to medium heat. Pound the chicken breasts to an even 1/2-inch thickness, and season with salt and pepper.
    2. Grill on the first side until grill marks appear and the chicken releases easily from the grill, about 5 minutes.
    3. Pour 1/4 cup of the sauce into a bowl to baste the chicken with. Flip the chicken, brush with some of this sauce, and cook another 4 minutes or until nearly done. Flip and cook 1 minute more, and serve with extra sauce.
    4. Pair with your favorite veggies for Phase 2, and add a grain for a Phase 3 dinner.

    Jicama Fries

    All Phases | Unlimited
    Prep time: 15 minutes | Total time: 55 minutes


    1 jicama

    1/4 teaspoon paprika

    1/4 teaspoon garlic granules

    1/4 teaspoon granulated onion

    1/4 teaspoon black pepper

    1/4 teaspoon sea salt

    Pinch of cayenne pepper 


    1. Preheat your oven 400°F. Peel the jicama and cut into a fry shape. In a medium saucepan bring enough water to cover the jicama to boil on medium heat, add the jicama and boil for 8 minutes, or until jicama is less crunchy.
    2. Drain the water put the jicama slices in a large bowl and toss with paprika, garlic, onion, cayenne pepper and sea salt.
    3. Place in a single layer on top of parchment paper on a baking sheet. Bake for 30 minutes or until crispy, turning halfway.

    Limeade Slushy

    Phase 2 | Serves 2
    Prep time: 5 minutes | Total time: 5 minutes


    1 lime, peeled
    1/2 teaspoon lime zest
    3 packets stevia ( or approved sweetener)
    1 cup of water
    2 cups crushed ice
    Sea Salt (optional)


    Put all of the ingredients in a blender, adding the ice last. Blend until smooth and serve.