🌿 The WellGrown Weekend: Your Fourth of July Guide to Food, Family & Staying Well

One of my favorite things about this time of year isn't the fireworks, it's the people.

It's cousins running through the yard.

Someone standing over the grill insisting they "got it."

Kids chasing bubbles while the grown folks argue over dominoes.

Music playing just a little louder than it probably should.

And of course...the food.

As much as I love a good cookout, the Alabama heat doesn't play around. Between the sun, the grill, and hours spent outside, it's easy to become dehydrated or overheated before you even realize it.

So before you head out this weekend, here are a few WellGrown reminders.

💧 Hydration Can Be Fun

Yes, drink your water.

But hydration doesn't have to be boring.

Some of my favorite drinks include:

🍍 Mango Pineapple Lemonade

🥭 Fresh Mango Punch

🍓 Strawberry Lemonade

🍋 Citrus Fruit-Infused Water

🍑 Peach Sweet Tea

🍧 And my personal favorite...

My mama's Sherbet & Sprite Punch.

Y'all...

If you've never had sherbet punch at a family gathering, I don't know what to tell you. 😂

If you're serving sweeter drinks, consider also putting out plenty of cold water or fruit-infused water so everyone has options throughout the day.

☀️ Yes...Black People Need Sunscreen Too

Let's clear this one up.

Melanin provides some natural protection.

It does not make us immune to sun damage, overheating, or heat-related illness.

Many of us absorb and hold heat differently, especially after hours outside.

Sunscreen helps protect your skin.

Shade helps cool your body.

And both can help make long days outside much more enjoyable.

A few reminders:

✔ Wear sunscreen.

✔ Reapply throughout the day.

✔ Find shade whenever you can.

✔ Wear sunglasses.

✔ Listen to your body if you begin feeling overheated.

One more thing...

Vitamin D is important.

But spending hours in extreme summer heat isn't the safest way to address a deficiency. If you're concerned about your vitamin D levels, talk with your healthcare provider about the best approach for you.

🍉 Now let's talk one of my favorite fruits

Let's settle this once and for all.

Do you eat your watermelon with...

🍉 Sugar

OR

🧂 Salt?

I'm Team Sugar.

I know...

Some of y'all are shaking your heads right now because you swear salt is the only correct answer.

I respect your opinion.

You're just wrong. 😂

Either way, watermelon is one of the best foods because it's refreshing, naturally hydrating, and somehow tastes even better when you're eating it outside with family.

So, tell me:

Team Sugar or Team Salt?

Join the conversation on Facebook or Instagram, we’ll be hanging out in the comments!

🥭 Try Something New This Year

If you're looking to add something fresh to the table, here are two easy favorites.

Fresh Mango Salsa

Perfect with grilled chicken, fish, burgers, or tortilla chips.

You'll need:

• 2 ripe mangos, diced

• ½ red bell pepper, diced

• ¼ red onion, finely diced

• 1 jalapeño (optional)

• Fresh cilantro

• Juice of one lime

• Pinch of salt

Mix everything together and let it chill for about 20 minutes before serving.

🍓 Red-and-Green Fruit Salad with Mint Syrup

Light. Fresh. Perfect for Alabama summers.

You'll need:

• 2 qt. strawberries, halved or quartered if large
• 1/2 honeydew melon, peeled, seeded, and chopped
• 1 cup red grapes, halved
• 1 cup green grapes, halved
• 4 kiwis, peeled and cut into half-moons
• 1/3 cup pomegranate seeds

For the mint syrup:

• 1/2 cup sugar
• 1/2 cup fresh mint
• 1/2 cup water

Directions:

1. For the mint syrup: Bring the sugar and water to a boil in a small saucepan over medium heat. Remove from heat and add the mint. Let steep until the syrup cools, about 20 to 30 minutes. Strain through a fine-mesh strainer, discarding the mint. Refrigerate until ready to serve.
2. For the salad: Combine the strawberries, melon, grapes, kiwis, and pomegranate seeds in a large bowl and toss gently. When ready to serve, drizzle with the mint syrup and toss lightly to coat.

Serve chilled and enjoy. Credit to Ree Drummond

🍍 What's on My Table This Year?

Every year I try to make sure there's something fresh on the table.

This year I'm putting together a giant fruit bowl with:

🥝 Kiwi

🍍 Pineapple

🥭 Mango

🍓 Strawberries

🍇 Green Grapes

🍑 Maybe a few peaches...if I don't eat them first.

Sometimes the simplest dishes become everyone's favorite.

🔥 Grill Smart

If you're the designated grill master this weekend...

Please take care of yourself, too.

✔ Step away from the grill every so often.

✔ Stay hydrated.

✔ Wear comfortable closed-toe shoes.

✔ Wear a hat, even better if it's one of those hats with the built-in fans!

✔ Consider grilling earlier in the morning or later in the evening when temperatures are cooler.

✔ If you're cooking for a crowd, keep food warm in the oven or warming drawer instead of standing over the grill for hours.

Your body deserves a break, too.

❤️ Most Importantly...

Take the picture.

Call your loved ones.

Hug your family.

Laugh until your stomach hurts.

Put your phone down every once in a while.

Make memories.

Take care of one another.

And if you're traveling this weekend, please get there safely.

From my family to yours...

Happy Fourth of July weekend.

I hope it's filled with good food, great conversations, and people who make you feel at home.

With love,

Candace and The WellGrown Collective Team🌿

🌿 But wait... Before you go

Let's talk...

I wanted to share what's 'Around Candace's Table'

• 🍽️ What's Been in My Kitchen: This week I've been experimenting in the kitchen, and one of my favorite creations was a grilled chicken sandwich layered with smoked Gouda, beef bacon, lettuce, tomato, red onion, and a chipotle aioli, served with crispy sweet potato fries on the side. Safe to say...I'll be making it again. 😄
• 📖 Currently reading: A Love Like the Sun by Riss M. Neilson 

  "I'm only a few chapters in, but I'm really enjoying it so far."

• 🎵 Current playlist: My soulful voices playlist, Whitney is still The Voice
• 🌱 Something bringing me joy: Being present and taking care of me.
• 💚 This week's reminder: You are closer to where you want to be and farther away from who you used to be. 
  
  Why turn back now? 💚