Fueling Freedom: What Our Founders Would Eat Today

Nargis Akhter
Jul 1, 2025
3 min read

Updated: Jul 2, 2025

Nargis Akhter MBBS, MS, RDN, LDN, CLT | 06-24-2025

Fueling Freedom: What Our Founders Would Eat Today

Colonial Rations	Modern Upgrades
Hardtack	Whole grain crackers with hummus
Salt pork	Grilled salmon or lean turkey
Molasses bread	Ezekiel toast with nut butter & banana

Independence from Processed Foods

Declare food independence with a mini food audit:
- Morning swap: Pre-packaged muffins → homemade overnight oats with berries.
- Snack switch: Chips → roasted chickpeas or air-popped popcorn with seasoning.

Hydration hack: Soda → sparkling water + lime + frozen strawberries.

Stars, Stripes, and Superfoods

Make it visual and tasty:

Red: Watermelon skewers with feta and mint.
White: Cauliflower buffalo bites for snacking.
Blue: Blueberry chia pudding with almond milk.

Grill Smart, Not Hard

A revolutionary way to enjoy the cookout guilt-free.

Prep tips & grill hacks:

Marinate proteins with olive oil, lemon juice, and rosemary—better flavor and fewer grill toxins.
Use a meat thermometer to avoid overcooking, and grill fruits like pineapple or peaches for natural dessert options.
Suggest prepping veggie bundles in foil (zucchini, mushrooms, bell peppers) for a no-fuss side dish.

5 Clean Grilling Tips for a Healthier Cookout

Your guide to a gut-friendly, flavor-packed grill session.

🔥 1. Start with Clean Fuel

Skip lighter fluid and opt for a chimney starter or natural lump charcoal. You’ll avoid chemical residues and reduce smoke-based toxins.

🥩 2. Choose Better Proteins

Lean cuts like chicken breast, fish, tofu, or grass-fed beef cook cleaner and reduce fat drippings that can cause flare-ups.

🥬 3. Grill More Plants

Skewers with zucchini, mushrooms, bell peppers, and pineapple bring fiber, antioxidants, and color. Bonus: they char beautifully!

🧴 4. Marinate for Health

Marinate proteins in lemon juice, vinegar, or herbs. It not only adds flavor but also helps lower formation of harmful compounds while grilling.

🧼 5. Don’t Forget the Grill Grates

Brush your grill before and after cooking. A clean grate prevents food buildup and unwanted smoke.

✨ Cookout Tip: Serve with seasonal sides like corn salad, berry quinoa, or a yogurt-based dip for that Whole Health balance.

A More Perfect (Gut) Union

A thriving microbiome supports immunity, mental clarity, and long-term freedom from chronic disease.

Make gut health feel doable:

Start the day with a kefir smoothie (kefir, berries, flaxseed).
Add a spoonful of kimchi to hot dogs or burgers.
Serve a prebiotic side dish like garlic-roasted sweet potatoes or a simple banana oat bake.

🫐 1. Plain Kefir (or Non-Dairy Kefir)

A fermented probiotic powerhouse, great for digestion and microbiome diversity.

Use it in:

Morning smoothies for a creamy tang
Salad dressings with lemon, garlic, and herbs
Overnight oats as a swap for milk or yogurt

🫘 2. Canned Lentils (No Salt Added)

Gentle on digestion and rich in prebiotic fiber.

Use it in:

Quick lentil salads with olive oil and lemon
Blended into soups for plant-based protein
Tacos or wraps with avocado and veggies

🥬 3. Baby Spinach or Arugula

Easy-to-digest greens packed with polyphenols and fiber. Use it in:

Warm grain bowls or stir-fries
Green smoothies (no bitterness!)
Tossed with olive oil + ACV as a digestion-boosting side

🍌 4. Green-Tipped Bananas

Less sugar, more resistant starch = prebiotic gold. Use it in:

Sliced with nut butter for a snack
Chopped into yogurt bowls or kefir
Frozen for gut-loving smoothie base

🧄 5. Fresh Garlic

A functional food rich in prebiotics and antimicrobial compounds. Use it in:

Sauteed with veggies, grains, or eggs
Mashed into avocado toast
Blended into dressings or hummus

As we celebrate Independence Day, it’s the perfect moment to reflect on the freedoms we often overlook—including the freedom to choose foods that truly support our well-being. By stocking your kitchen with these gut-loving staples and using them with intention, you’re embracing a form of health independence—one that nourishes your body, mind, and future. Remember, you don’t need a revolution to feel better. Just one mindful, delicious choice at a time.

🎆 “Freedom never tasted so nourishing.”

Share with friends and start a summer of mindful eating!