9 Low-Cal, Low-Cost 4th of July Recipes

Hosting a holiday celebration on a dime and while on a diet needn't be mutually exclusive concepts. It takes a touch of creativity and the right recipes, but it can be done.

Cut costs and calories this year by using seasonal ingredients, buying un-prepped veggies and fruit in bulk, and forgoing expensive beverages. Here are nine food and drink recipes you can prepare and serve for pennies per serving.

1. No-Alcohol Punch
Spike ice water or cheap seltzer with slices of lemon, orange or melon slices. Brew homemade iced tea and mix in crushed peaches or other seasonal fruit from the farmer's market.

2. Chilled Sangria with Alcohol
DIRECTIONS - Combine and chill:
3 sliced oranges
1 cup frozen raspberries (optional)
12 ounces of boxed or cheap red wine
12 ounces of Sierra Mist Free.

For best results, soak wine and fruit together for a few hours before adding the soda.

3. Garlic White Bean Dip & Pita Chips
INGREDIENTS
15-ounce can white beans, drained and rinsed
1 tablespoon extra-virgin olive oil
1 tablespoon fresh lemon juice
1 tablespoon fresh garlic
Salt and pepper

INSTRUCTIONS
Puree all ingredients except salt and pepper in blender or food processor to desired consistency. Season with salt and pepper to taste.

For Pita Chips:
Split four whole-wheat pita breads and cut each into six wedges
Brush with extra-virgin olive oil
Bake at 350 degrees for 10 minutes until golden brown

4. Spicy Black Bean Dip with Yogurt
A lot of dip goes a little way, so mix your colors with this popular black-bean dip.

DIRECTIONS
Puree in blender or food processor to desired consistency:
31-ounce can black beans, rinsed and drained
10-ounce can diced tomatoes with green chillies, drained (reserve one-quarter cup tomatoes)
1/2 cup plain, non-fat yogurt  (reserve one-quarter cup)
1/4 teaspoon kosher salt
1/2 cup cilantro (fresh or dried)
1 teaspoons lime juice (or to taste)
Spoon into serving bowl, cover and chill until ready to serve.
Just before serving, garnish with reserved tomatoes, yogurt and a dash of cilantro.

5. Pesto Potato Salad
This is a great recipe for the home herb gardener but more expensive if you have to buy your pesto in the store.

DIRECTIONS
Boil one-pound small red potatoes
Toss with one diced bell pepper, three chopped celery ribs and one-third cup of low-calorie pesto. (Substitute walnuts for pine-nuts for a cheaper pesto).
Serve chilled

6. Tandoori Tofu
I know, I know: You hate the texture of tofu. Well it's cheap, low cal and this recipe changes the texture. So just give it a try.

INGREDIENTS
2 teaspoons paprika
1 teaspoon salt, divided
1/2 teaspoon cumin
1/2 teaspoon coriander
1/4 teaspoon turmeric
3 tablespoons extra-virgin olive oil
1 tablespoon garlic, minced
1 tablespoon lime juice
28 ounces extra firm, light tofu, drained
2/3 cup plain yogurt

DIRECTIONS
Heat coals or gas grill to medium heat
Combine first five spices in a small bowl
Heat oil in a large skillet over grill
Add garlic, lime juice and spice mixture
Cook until sizzling and fragrant (about one minute)
Remove from heat
Slice each tofu block crosswise into six slices and pat dry
Use 3 tablespoons of the spiced oil to brush both sides of the tofu slices
Sprinkle with remaining salt
Oil the grill rack
Grill the tofu until it's heated through (2 to 3 minutes per side)
Combine yogurt with the remaining spiced oil in a small bowl and serve with the tofu

7. Mexican Pizzas
INGREDIENTS
10 low-fat, low-moisture tortillas
16-ounce can fat-free refried beans
1-1/2-pound low-fat ground turkey
1/2 a 1/4-ounce packet taco seasoning or personal seasoning
1/2 cup chunky salsa
1/4 cup sliced bell pepper
1/4 cup chopped onion
1/4 cup sliced mushrooms
2-1/2 cups non-fat shredded cheddar cheese

DIRECTIONS
Preheat oven to 350 degrees
Brown turkey, drain and pat dry with paper towels
Mix in taco seasoning
Place five tortillas on a cookie sheet
Spread the refried beans and meat over the tortillas, leaving 1/4 inch at each edge
Place the remaining five tortillas over the top
Spread 1/4 cup of salsa over the tortilla lids, using a slotted spoon to drain excess liquid
Sprinkle 1/2 cup cheese over each pizza
Lightly steam peppers, onions and mushrooms until just tender (can microwave) and drain
Distribute pepper mixture over the pizzas
Bake 10 to 15 minutes or until cheese is melted and edges have slightly curled

8. Carrot Cupcakes
The great thing about carrot bread, carrot cake and carrot cupcakes is they can be made low-fat and with CARROTS!

INGREDIENTS
3/4 cup cake flour, plus
2 tablespoons cake flour
1 tablespoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon cinnamon
1/4 teaspoon allspice
3/4 cup Splenda (or similar store brand) sugar substitute
3 tablespoons applesauce
1/2 cup honey
1 teaspoon vanilla extract
4 egg whites
1 tablespoon canola oil
2 1/4 cups shredded carrots
1/3 cup chopped walnuts
Fat free cooking spray

DIRECTIONS
Preheat oven to 350 degrees
In a medium bowl, combine first seven ingredients
In a large bowl, whisk together next six ingredients
Stir in the flour mixture, followed by prepped carrots and walnuts
Spray muffin tray with cooking spray
Pour batter into muffin tray

Bake for 40 minutes or until toothpick comes out clean

9. Grilled Fruit
DIRECTIONS
Slice unpeeled bananas lengthwise or cut stone fruits like peaches, plums and apricots in half.
Place them on the grill at medium heat.
Drizzle with honey and heat until slightly brown.
Serve with a small scoop of low-calorie ice cream and moan softly.

Photo by ginnerobot