Enjoy Your Fourth of July Celebration While Staying Healthy!

July 03, 2013

We’ve compiled a few nutritious and delicious recipes that you can incorporate into your Fourth of July fun!

by Cynthia Libby, HSC Intern

Every year, millions of Americans celebrate our country’s independence by enjoying a barbecue with these American staples – hotdogs, potato salad, chips, soda, cake and ice cream–all of which are not particularly healthy and contain empty calories. So we’ve compiled a few recipes that will add nutrient-dense food options that you can incorporate into your Fourth of July fun!

Sweet Treats

Satisfying that sweet tooth is a must for most of us — including me. Compared to any other day, Americans are 200% more likely to consume ice cream sodas or floats on the Fourth of July. Instead of providing ice cream, cakes, and cookies that all contain added sugar, prepare some festive fruit kebabs! This naturally sweet treat will not only satisfy your sweet tooth, but will also provide a healthy dose of antioxidants and generous helping of vitamins C and E.

To prepare this patriotic treat all you need is blueberries, bananas, and either strawberries or raspberries to be washed, cut, and placed on wooden skewers to resemble the American flag. It doesn’t get much simpler than that!  

Cucumber, Tomato, and Feta Salad (via Everyday Occasions)

Scratch the starchy potato salad and feel lighter with this refreshing cucumber, tomato, and feta salad. In addition to being a delicious side dish to any entreé, it requires minimal preparation. The dressing used in this recipe is homemade, but any other healthy dressing can be used in its place.

You’ll Need:

  • 2 cucumbers, peeled, thinly sliced
  • 1/2 small red onion, thinly sliced
  • 2 cups of cherry tomatoes, halved
  • 1/2 cup of feta cheese
  • Sweet & Tangy Vinaigrette dressing

Combine all the ingredients and toss with Sweet and Tangy vinaigrette dressing. Best when marinates 1 hour in the refrigerator before served.

Sweet & Tangy Vinaigrette recipe:

  • 1/2 cup of olive oil
  • 1/2 cup of white wine vinegar
  • 1/4 cup of sugar
  • 1 teaspoon of dried italian seasoning
  • 1 teaspoon of sea salt
  • 1/2 teaspoon of black pepper

Combine all ingredients, stir, pour over cucumber salad. Enjoy, and Happy Fourth of July!