The Fourth of July is just around the corner, which means that many of us are looking forward to bonfires, fireworks, lake days, and barbecues. All of these activities are exciting but they are often associated with lots of junk foods and homemade recipes that are high in fat, calories, and sugar.
While eating unhealthy food every once in a while is nothing to stress about, a 2019 study found that a poor diet is the leading risk factor for death in many countries around the world. The researchers analyzed dietary consumption patterns of over 195 countries and discovered that improvements in diet could potentially prevent one out of every five deaths across the globe.
A healthy and balanced diet is very important in helping you and your family live long, healthy lives and lowering your risk of early death or developing serious health conditions. Thus, it is important to enjoy Independence Day without sacrificing your health. Don’t worry though, you can still indulge in delicious treats this holiday with these five healthy Fourth of July recipes:
Red, White, & Blue Popsicles
Making homemade popsicles is way more fun than buying a box from the grocery store, and with this recipe, you can rest assured that your popsicles are a healthier choice than popular popsicle brands. This recipe contains lots of coconut milk, which is a great form of vitamins and nutrients, such as iron, vitamin C, vitamin E, and many others.
What You’ll Need:
- Coconut Milk
- Blueberries
- Raspberries
- Small plastic cups
- Popsicle sticks
Instructions:
- Pour the coconut milk into the small plastic cups, filling each about halfway.
- Add as many blueberries and raspberries as you like to each cup. Feel free to include other red and blue fruits, such as watermelon and strawberries.
- Place a popsicle stick in each cup so that it is submerged in the liquid but sticking out enough so that when the mixture freezes, you can use the popsicle stick to hold your treat.
- Freeze overnight and enjoy!
American Flag Yogurt Pretzels
Everyone loves a good chocolate covered pretzel as a delicious and easy treat. However, chocolate covered pretzels often contain little to no nutrients and unhealthy, processed ingredients. Instead of chocolate covered pretzels, try American flag themed yogurt pretzels this Fourth of July! This recipe contains coconut sugar instead of regular sugar, which is less processed, and it also contains nonfat Greek yogurt, which contains lots of protein, calcium, and other nutrients.
What You’ll Need:
- 1 large bag of pretzels
- 2 cups nonfat Greek yogurt
- 5 cups coconut sugar
- 5 tablespoons tapioca flour
- Red food coloring
- Blue food coloring
Instructions:
- Blend the coconut sugar and tapioca flour together for 1-2 minutes at high speed. Let the mixture sit for 10 minutes.
- Combine half of the sugar mixture from step one with 1 cup of the Greek yogurt. Mix the blue food coloring into this mixture.
- Combine the remaining half of the sugar mixture from step one with 1 cup of the Greek yogurt. Mix the red food coloring into this mixture.
- Dip the pretzels into the red and blue Greek yogurt and sugar mixtures and place onto a baking sheet.
- Refrigerate for at least 2 hours and serve!
Independence Day Bean & Tomato Dip
As a delicious appetizer, try making this healthy alternative to processed and high-calorie chip dips like queso and sour cream. This dip is fresh and light so that you won’t be too full to enjoy the rest of your meal. Because it contains tomatoes, beans, and Greek yogurt, it is a good source of protein, vitamin C, vitamin K, fiber, and other nutrients that will help your body feel good rather than drag you down like junk food.
What You’ll Need:
- 2 tomatoes, diced
- ½ yellow onion, diced
- ½ can of black beans
- ¾ cup nonfat Greek yogurt
- ¼ teaspoon garlic powder
- ¼ teaspoon onion powder
- ¼ teaspoon chipotle chili seasoning
- 2 teaspoons lime juice
- Salt and pepper to taste
- 1 large bag of blue corn tortilla chips
Optional:
- Red pepper flakes to taste
Instructions:
- Combine the Greek yogurt, garlic powder, onion powder, chipotle chili seasoning, lime juice, salt and pepper in a large bowl. Stir until all ingredients are well combined.
- Add in the diced tomatoes, onions, and black beans.
- As an optional step, add in your desired amount of red pepper flakes for spice.
- Serve with blue corn tortilla chips to achieve the red, white, and blue theme and enjoy!
Patriotic Popcorn Party Mix
Popcorn is a great snack because it is a whole grain that is naturally low in fat. Air-popped popcorn is the healthiest way to enjoy popcorn, and it only contains only about 30 calories per cup. This recipe is great because you can mix it up before serving or allow guests to choose what ingredients they want in their own popcorn mixture! Be sure to include nuts for healthy fats and proteins, dried fruits for a sweet surprise and fiber, and colored sprinkles for that Fourth of July spirit!
What You’ll Need:
- Air-popped popcorn
- Roasted almonds
- Dried cherries
- Dried blueberries
- Red, white, and blue sprinkles
Instructions:
- Combine all ingredients in your desired ratio.
- Feel free to add in any other kinds of nuts or red, white, and blue dried fruits!
Fourth of July Fruit Kabobs
This is an easy recipe but always a crowd pleaser! These fruit kabobs only consist of fresh fruits, which are a great source of vitamins and minerals. Fruits are often high in fiber, and fiber can assist in bowel health and help manage cholesterol levels.
What You’ll Need:
- Blueberries
- Bananas
- Watermelon
- Skewers
Optional:
- Any other red, white, and blue fruit! Examples include strawberries, raspberries, and coconut.
Instructions:
- Cut up all the fruit into bite-size pieces.
- Slide the pieces of fruit, one at a time, onto the skewer to create a red, white, and blue pattern.
- Enjoy this tasty and healthy treat!
