A Happy and Healthy 4th of July

Celebrate this Fourth of July in style with traditional, seasonal foods. A great variety of fresh produce is in season – watermelon, berries, peppers, zucchini, yellow squash, cucumbers, as well as the first tomatoes, and possibly sweet corn of the year. Seasonal produce tends to be more affordable, more nutritious, and better tasting! 

 

Carbohydrates are easy to find on the 4th of July menu – potato salad, corn on the cob, baked beans, pasta salad, chips, buns for burgers and hot dogs, and more! Consider adding color to your menu with fruits and veggies. Colorful fruits and veggies tend to be high in nutrients and fiber, while being a little lower in carbohydrates and calories. 

 

Watermelon, Cucumber & Feta Salad	Vinaigrette Coleslaw	Cucumber & Tomato Salad

 

Other tips for adding more color and produce to your menu: 

• Set out a veggie tray for an appetizer
• Grill veggies alongside protein (zucchini, yellow squash, tomatoes, onions, mushroom skewers, etc.. You can even grill fruit like pineapple and peaches!) Simply brush with olive oil before placing on the grill
• Look for dessert ideas that include fruit, like berries, which are in season
• Offer infused water (fresh fruit, veggies, and/or herbs in water, sparkling water, or frozen in ice cubes) instead of a sugary lemonade or soda. For Independence Day, consider blueberries, watermelon, and if you like, mint or basil leaves. Infused Water

 

Lean Grilling Tips

Grilling is a lean cooking method. This means, much of the fat drips away as you cook. It’s still a great idea to choose lean and heart healthy protein. For example: 

• For burgers, choose 90/10 lean ground beef,ground sirloin, or the leanest you can find
• Swap hamburger for lean ground turkey, chicken breast, or salmon filets as burger alternatives
• Offer lettuce wrapped burgers in addition to buns
• Grilled shrimp skewers 

 

Grilled Beef & Vegetable Kebabs	Spicy Grilled Shrimp and Nectarine Kabobs	Vegetarian All-American Portobello Burgers

 

Something Sweet

Showcase Summer fruit in your dessert with these cool 4th of July treats! 

 

Red, White and Blue Greek Yogurt Bark	4th of July Watermelon “Cake”	Strawberry Nice Cream