The 4th of July is one of the best parts of the summer: a day off work, fireworks at night, and cookouts with loved ones. If you’re hosting a patriotic picnic this year, you may want to serve tasty foods that don’tincludegreasy burgers, oily chips, or sugary desserts.
That’s why we’ve rounded up nine easy, healthy 4th of July recipes. Your family and friends will be begging for more of these appetizers, main dishes, and desserts!
Appetizers
1. American Flag Veggie Tray with Dill Dip
Recipe and photo courtesy of Living Locurto.
Ingredients
For the veggies:
3 cucumbers
10-15 radishes
Cauliflower
Grape tomatoes
2 red peppers
For the dip:
½ cup fat-free sour cream
½ cup mayonnaise
8 oz. light cream cheese
1 tablespoon fresh dill, minced
2 tablespoon fresh parsley, minced
1 tablespoon dried minced onion
1 teaspoon salt
6-10 drops of blue food coloring
Instructions
Slice all vegetables except for one of the radishes. Line veggies up on a cookie sheet in rows of white and red.
Mix all dip ingredients together in a small bowl. Gradually add drops of food coloring to turn the dip blue.
Pour dip into a small square container and place in the top left of the cookie sheet.
Slice radish and cut into stars using a small, star-shaped fondant or cookie cutter.
2 tablespoons chopped jalapeno pepper, stemmed and seeded
Juice of 1 large lime
Salt to taste
Tortilla chips for serving
Instructions
In a medium bowl, combine blueberries, strawberries, jicama, cilantro, red onion, jalapeno, and lime juice. Stir until well combined, then season with salt.
Serve immediately (at room temperature or chilled) with tortilla chips.
This salsa is also great with grilled fish or chicken!
Guacamole, salsa, and/or sour cream for serving (optional)
Instructions
Preheat grill pan, griddle, skillet, or outdoor grill to medium-high heat.
In a large bowl, combine chicken and fajita seasoning.
Divide meat into 8 equal patties.
Drizzle patties with about 1 teaspoon olive oil (divided). Cook patties about 5 minutes per side, or until cooked through.
In a large skillet over medium-high heat, sauté peppers and onions in about 1 teaspoon of olive oil. Season with salt and pepper and cook until tender (about 8-10 minutes).
When the burgers are ready, top each patty with ½ slice of cheddar cheese. Cover with foil and let sit for about 2 minutes (or until the cheese has melted).
Before serving, place each burger on a bun and top with peppers and onions. If desired, add salsa, guacamole, and/or sour cream.
Mix half of the marinade ingredients in a small bowl. Place chicken in a ziplock bag and pour marinade over it. Marinade in the fridge for at least 30 minutes.
Mix the other half of the marinade ingredients in the same bowl. Pour into a separate ziplock bag with the vegetables. Marinade for at least 30 minutes.
Meanwhile, if you’re using wood skewers, soak them in water for 20-30 minutes. This will keep them from igniting on the grill.
Thread the chicken and veggies onto the skewers.
Grill or bake kebabs.
To grill: Heat an outdoor grill or indoor grill pan over medium-high heat. Spray the grates with oil and grill for about 5 minutes on each side, or until the center is no longer pink.
To bake: Preheat the oven to 425 F. Place skewers on two foil-lined baking sheets and bake for about 10-15 minutes. Turn over once and bake for another 10-15 minutes on the other side, or until they have baked through.
2 mangos, peeled, pitted, and cut into large spears
1 8-ounce white chocolate bar
½ cup red, white, and blue sprinkles
Instructions
Insert skewers into the bottom of mango pieces.
Place on a parchment-lined baking sheet and place in the freezer to chill for 30 minutes. You can also freeze these overnight.
Break white chocolate bar into small pieces. Place chocolate in a small bowl and melt in the microwave for about 3 minutes. Stop every 30 seconds to stir.
Remove mango from freezer and dip halfway into the warm chocolate.
Roll in sprinkles and return to the baking sheet to allow chocolate to cool.
In a stand mixer on medium speed, cream together butter and sugar until the mixture is pale yellow.
Turn mixer to low speed and add eggs one at a time, scraping the edges of the bowl as needed.
Add extracts, flour, and baking soda.
Add yogurt and mix briefly.
Coat a 9″x13″ metal cake pan with nonstick spray.
Pour batter into pan.
Bake at 350ºF for 45 minutes, or until golden brown and a toothpick or cake tester comes out clean.
Now you’re ready to make this your easiest, healthiest 4th of July yet!
The Lafayette Family YMCA is a community dedicated to healthy living and social responsibility. For more fitness tips and to stay up to date about YMCA events, connect with us on Facebook, Twitter, LinkedIn, and Instagram, or visit our website here.