Healthy Fourth of July Recipes

Posted Jul 2, 2015 | Posted in Fitness & Nutrition

Independence Day is a day filled with family celebrations that consist of picnics and barbecues, fireworks and parades, and showing a great deal of emphasis on the American tradition of political freedom. No matter the festivities that take place, food selection is always a fan fave in celebrating the Fourth of July. So what better way to feast than with healthy recipes that will have your bunch coming back for seconds? And let’s be honest, seconds that won’t make you regret them later!

Here are a couple healthy recipes that are quick and easy to make for your family and friends, packed with patriotism that even America itself would be proud of!

Red, White and Blue Fruit Salad

fruit-saladThis easily throw-together fruit salad is perfect for any Fourth of July celebration! Simply mix up your favorite fruits with this delicious salad sauce that will keep your fruit from browning all day and wah-lah; there you have it! Quick, simple and healthy for all!

1 lb. Strawberries
1/2 Watermelon
1 pt. Blueberries
1/4 cup Extra Virgin Oil
2-3 Apples
1/4 cup Lime Juice
6 oz. Raspberries
1/4 cup Honey

Patriotic Popsicles

patriotic-popsiclesWhat better love than between a kid and their popsicles, right? That would be a popsicle that’s fun-looking and nutritional for them of course! These Patriotic Popsicles are a must-have for cooling down on this warm holiday, and easy to put together! All you’ll need is:

1 pt. Strawberries (washed)
1 pt. Blueberries (washed)
1 1/2 cup Plain Greek Yogurt
Popsicle Molds
Popsicle Sticks

For the first layer, puree strawberries with honey as a natural sweetener; fill molds about 1/3 full. Put this in the freezer for about one hour. When it’s time to take them out, add popsicle sticks and freeze for another hour. Time for the second layer! Mix plain Greek yogurt with honey as well, and fill about 1/3 full layer and freeze for additional two hours. Finally, the last layer! Puree blueberries as you did strawberries, adding honey as usual; fill the rest of the popsicle molds. Freeze for another hour or so, and you’re popsicles are ready to go! (Running molds under warm water will help loosen separate popsicles from the mold!) A delicious treat for any time of the day!

Strawberry Starstruck-Stuffed Poppers

stuffed-strawberriesLooking for something fun and easy to make, with a perfect mix of sweetness and tart? Well, this is the perfect creation! These Strawberry Starstuck-stuffed Poppers are a wonderful addition to any Independence Day festivity. With only a couple of ingredients, these poppers will be ready to go in no time. All you need is:

2 lbs. Strawberries (washed)
2 pt. Blueberries (washed)
2 tsp. Lemon Juice (fresh)
6 tbsp. Sugar-free Powdered Sugar
2- 8 oz. packs of Fat-free (or Low Fat) Cream Cheese (softened)
1 cup Fat-free Cool Whip
1 tsp. Vanilla Extract

First, wash your beautiful berries and pat dry. In a mixer or large mixing bowl, beat 2 packages of softened cream cheese until smooth. Add in your powdered sugar, lemon juice, Cool Whip, and vanilla! After this wonderful concoction is combined and smoothed, it’s time to work on those strawberries! Set strawberries straight up on their stems, and slice through the bottom of each strawberry; being sure not to cut all the way through to the stem. You’re going to do the same thing along the opposite side, forming an X pattern.

Next, you’re going to fill your cream cheese mixture in either a pastry bag (with open-star tip) or large Ziploc bag (with a small hole cut in the corner), Pipe the cream cheese filling into the cut X-end of each strawberry. Once complete, add a blueberry on the top of each popper and refrigerate upon serving!

Freedom Flag Fruit Skewers

fruit-skewersIf you need a quick last minute dessert that doesn’t require much work for this holiday celebration, it doesn’t get much easier than this! These Freedom Flag Fruit Skewers are simple to put together, and have a delicious cheesecake-flavored dip to go with it. Perfect for a large crowd, you’ll simply need:

4 oz. Fat-free Cream Cheese (softened)
1 cup Fat-free Greek Yogurt
1 tsp. Vanilla Extract
1/4 cup Stevia
14 oz. Angel Food Cake (cut in 1 in. cubes)
72- 48 Strawberries (washed, stems removed)
1 pt. Blueberries (washed)
24-48 Skewers

In a medium bowl, combine cream cheese, Greek yogurt, vanilla and sugar. Mix well until sugar dissolves; refrigerate. Thread 3 strawberries and 2 cubes of cake onto each skewer, alternating between strawberries and cake. Finish each skewer off with 3 blueberries on each end. After doing so, place skewers on a platter and refrigerate with dip upon serving; simple as that!

Star- Spangled Sweet Summer Salad

summer-saladSometimes simple is simply delicious, and this Star-Spangled Sweet Summer Salad just speaks for itself! With not too many ingredients, this Fourth of July inspired entrée is sure to make your taste buds and tummy more than satisfied. All you’ll need is a couple of ingredients and you can toss it together in no time!

3-4  cups Fresh Romaine Lettuce
1/4 cup blueberries (washed)
1/2 cup Strawberries (washed)
1 oz. Crumbled Feta Cheese
1 Tbsp. Sweet Poppy Dressing

American Jicama Salsa

jicama-salsaAnother red, white and blueberry-filled recipe that is screams America and eat me all at the same time! This America Jicama Salsa is a perfect appetizer for any Fourth of July party. Served with a side of baked tortilla chips, the ingredients are easy to prepare and throw together! A fresh and fruity salsa with a nice crunch, all you need is:

1 cup Blueberries (washed)
1 cup Strawberries (washed, diced)
1 cup Jicama (diced)
1/3 cup Cilantro (chopped)
1/4 cup Red Onion (finely chopped)
2 Tbsp. Jalapeno Pepper (finely chopped, stemmed and seeded)
1 Large Lime (use juice only)
Salt (to taste)
Baked Tortilla Chips

Independence Day Trifle

strawberry-trifleA heavenly mixed berry trifle is a wonderfully guiltless dessert that would make your Fourth of July table proud! With a do-it-yourself cream filling that is much healthier than the rest, this is sure to keep you coming back for seconds, along with everyone else! In preparation, you will need:

10 oz. Angel Food Cake (cut in 1 in. cubes)
2 pt. Strawberries (washed, sliced)
2 pt. Blueberries (washed)
6 Tbsp. Fat-free Sweetened Condensed Milk
1 1/2 cup Cold Water
1 pkg. Sugar-free White Chocolate Instant Pudding Mix
12 oz. Fat-free Frozen Whipped Topping (thawed)

Simply whisk the condensed milk and water in a bowl, adding in pudding mix and mixing for about 2 minutes. Then let stand for another 2 minutes or until soft-set; fold in the whipped topping. Arrange half the cake in the bottom of a 14-cup trifle dish (or whatever deep dish you are working with). Sprinkle a layer of blueberries evenly across the assorted cake cubes. Then you are going to spread half of the cream mixture over the blueberries (using a pastry bag or Ziploc bag with a hole cut in the corner). Top with a layer of strawberries, evenly across.

Next, layer the remaining cake cubes on top of strawberries, and add more blueberries. You’ll then add your final layer of cream filling across the top, and arrange strawberries and blueberries in a decorative pattern. Cover and refrigerate at least one hour!

Red, White and Blueberry Cheesecake Cupcakes

summer-cheesecake-cupcakesYou can never go wrong with mini cheesecake cupcakes, filled with fluff and freedom on this perfect occasion! Delicious and good for you, these Red, White and Blueberry Cheesecake Cupcakes are just the treat your sweet tooth will be looking for. To make these scrumptious treats, you will simply need:

8 oz. Strawberries (washed, hulled, sliced thin)
8 oz. Blueberries (washed)
8 oz. Fat-free Cream Cheese (softened)
1 tsp. Vanilla Extract
6 oz. Fat-free Greek Yogurt
2 Large Eggs Whites
1 Tbsp. All-purpose flour
12 Reduced Fat Vanilla Wafers
1/4 cup Stevia

Preheat oven to 350 degrees, and line cupcake tin tray with liners. Place a vanilla wafer at the bottom of each liner. Then, combine cream cheese, vanilla and sugar and mix until smooth (best preferred with electric mixer). Gradually beat in yogurt, egg whites, and flour (but be sure not to over beat).

Next, pour filling into cupcake liners about half way. Bake for 20-25 minutes, or until center is almost set. Cool to room temperature, and then chill in refrigerator for at least one hour. Before serving, top with fresh strawberry slices and blueberries!

All of these recipes are sure to have your bunch ranting and raving for days, and possibly expecting the same selection for next year’s celebration! There’s nothing like coming together as a family over a good assortment of food, but knowing that you’re serving your loved ones with healthy choices is most certainly something to be proud of… American proud.

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